Wednesday 19 May

A quick bench session tonight as arrived late and needed to get away

Bench
60 x 5 x 1
80 x 5 x 1
100 x 3 x 1
115 x 2 x 1
125 x 2 x 1
120 x 3 x 1 - Just
115 x 2 x 1 - Too short a rest - oops
110 x 5 x 1
105 x 7 x 1 - Just

Floor DB presses
42.5 x 3 x 1
42.5 x 4 x 1
42.5 x 3 x 1 - Didn't have hold of left DB right and had to stop

Rolling tricep extensions
20 x 5 x 3

Lateral raises
15 x 5 x 3

Total tonnage / reps 4,685 / 82
Intensity 57.13
In and out in about 30/40 minutes - Shame I had to rush and rest pperiods on the bench were a bit short - Hence the 115 fail

Thursday 20 May

So this is the first 'heavy' day of my squat build up

Squat
60 x 5 x 2
100 x 8 x 1
120 x 6 x 1
140 x 5 x 1
160 x 5 x 3
170 x 5 x 3 - Very hard, but got em

Bench squats
170 x 3 x 1
200 x 3 x 1 - Wanted 5 but failed number 4 -

Good mornings
150 x 5 x 3

Decline sit ups
+10 x 15 x 3

Total tonnage / reps 11,130 / 80
Intensity 139.13

Hard session - 170's killed me - Form started of great but gradually got ropier and ropier - Last few were real grinds

Strong stuff mate

ollie wrote:Strong stuff mate

Ta muchly - Very knackering though

My right knee and back is aching today - But that may be becasue of my 4th rep bench squat fail... got half way up and rear spotter missed the grab so I sat back down and then drove up hard & with some help from my rear spotter got up - rear spotter only garabbed me momentarily on this effort as he realised I had it. So that shoudl have been it - re-rack & job done

Unfortunately another lad in the gym thought we were in trouble and just before I stpeed forward to re-rack he grabbed/lifted the left end of the bar trying to be helpful - So I twisted badly and had all the weight shifted onto my right side - I think I said something harsh and just about managed to control myself before calming down on realising I was ok - Twat Don't think he'll be doing that again in a hurry - He was very quiet for the rest of the evening.

Sunday 23 May

Had a deadlift day - Start of next ophase build up to comp' - Nice ...

Deadlift
70 x 3 x 2
120 x 3 x 1
170 x 3 x 1
210 x 2 x 2

Speed deadlifts
175 x 3 x 3

Power shrugs
155 x 5 x 3

SLDL
160 x 5 x 3

Bench
60 x 3 x 3
85 x 3 x 1
105 x 2 x 1
115 x 2 x 1
125 x 2 x 1
140 x 3 x 1 - 1st rep low block - 2nd & 3rd reps High block
140 off low block is a PB I think

Total tonnage / reps 10,335 / 76
Intensity 135.99

Monday 24 May

'Light' squat day -Nice the day after DLing lol ...


Squats
70 x 9 x 1 - 1st 3 narrow and next 3 wider etc.
100 x 8 x 1
120 x 6 x 1
140 x 6 x 1
160 x 5 x 3 - Belt on - Good & solid - except 4th repon last set - I rushed into it and lost position slightly

Lat Pull downs
80 x 5 x 4 - Alternated wide grip overhand and narrow grip underhand

Decline sit ups
+10 x 15 x 3

Total tonnage / reps 6,990 / 64
Intensity 109.22

Quick session but very warm in the gym - Sweated like mad

Looking good as ever! How much progress do you feel you will make before the worlds?

Coop_de_Ville wrote:Looking good as ever! How much progress do you feel you will make before the worlds?

Cheers Coop - Honest answer is I dunno - Hoping I don't mess up like I did at the British (Reckon I overtrained slightly and fried myself!) So am hoping for a 600 ish total - Reckon I should aim for 220 / 140 / 240 - Maybe less on the squat and more on the DL so 215 / 245 perhaps. Bench for me is always a bit hit & miss - 140 is a stretch but we shall see - Something like that anyway

Ah that sounds good.
It really is all about trial and error, you learn such a lot from the mistakes made. I know from my training last year!

Wednesday 26 May

Bench
60 x 8 x 1
90 x 6 x 1
110 x 5 x 3 - Pleased with these - Only just got 'em though
100 x 8 x 1 - Wanted 10 but blew up at 8

Floor DB presses
41 x 5 x 3


Rolling Tricep extension
25 x 5 x 3
30Kg DBs are bust so used 25's - As it happens these were enough today


Total tonnage / reps 4,460 / 67
Intensity 66.57

Quick session in and out in about 40 minutes

Thursday 27 May

Very hard squat session today - Especially as my left knee feels a bit crook Think I knocked it the other day on an EZ bar left on some equipment sticking out at knee height, so hopefully that's all it is.

Squat
60 x 10 x 1
100 x 8 x 1
120 x 6 x 1
140 x 5 x 1
160 x 4 x 1
180 x 4 x 3 - Exremely very hard - But I think 180 x 4 for 3 sets is a PB
160 x 4 x 1


Good mornings
160 x 5 x 3 - Also damned hard, but kept arch every rep and managed to go reasonably low.


Decline sit ups
10 x 15 x 3

Total tonnage / reps 9,110 / 109
Intensity 83.58

Hard session over - I always find the 3 sets of 4 the hardest session of the whole squat programme

Just thought I'd share my 1st & 2nd sets of 180's from last night ex YouTube.

1st set was videoed in Sepia - oops - And was experimenting with going more onto my heels - too much so on rep 1

3rd set is videoed but all you can see is the side spotter lol

Anyway, as you can see it was HARD, but I'm just about low enough I think

1st set


2nd Set

I was worried that your spotter was going to bum you at one point, especially when you lost bhalance on the first rep of the first set!

simon m wrote:I was worried that your spotter was going to bum you at one point, especially when you lost bhalance on the first rep of the first set!

Why do you think I suddenly accelerate at the top

Saturday 29 May

Deadlifted today instead of tomorrow ....

Deadlift
70 x 5 x 2
120 x 3 x 1
170 x 3 x 1
210 x 2 x 1
222.5 x 2 x 2 - Really pleased with these

Speed deadlifts
190 x 3 x 3 - Nice & fast

Power shrugs
170 x 5 x 2

SLDL
170 x 5 x 2

Bench
70 x 3 x 2
90 x 2 x 1
110 x 2 x 1
127.5 x 1 x 1 - Had intended to do 2 reps but couldn't get the 2nd - The rep I gor was solid though.
140 x 3 x 1 - 1st rep low block - 2nd & 3rd high block - A bit of help on 3rd rep to finish
140 x 3 x 1 - Just - Horribly slow

Total tonnage / reps 9,778 / 68
Intensity 143.79

Very pleased with the DLs today. Technique is slightly better I think - I'm getting weight onto my heels more which means I get my hips through better - Realised last week I was too much on the front of my feet - great for speed off the deck, but not so good for finishing- Today I was rolling nicely onto my heels after the initial drive off the deck and was in a better finishing position - Well it felt better anyway - May post up vids later.

Had wanted 127.5 x 2 on bench - which would be a PB I think - But not today- Nearly got the 2nd and spotter only grabbed last minute as he though I'd got through the sticking point - So so close But after the heavy DL work it was ambitious tbh.

Good work though - Aim is to squat tomorrow and do some bench assistance - Ran out of time today to do the assistance.

Was bored so uploaded my DL videos ...

222.5 x 2 1st set



222.5 x 2 2nd set



190 x 3 Speed work - 1st set - didn't vid the other sets


Looking back at this, I'm Very pleased with how quick these were

Sunday 30 May

Yesterdays 'light' squat session. All on my own in the gym so I suspect I cut depth slightly on some - viseo evidence is 50:50 - Ended up a long hard session as I decided to catch up on my DL and bench assistance

Squats
60 x 10 x 1
100 x 8 x 1
120 x 6 x 1
140 x 5 x 1
160 x 4 x 1
170 x 4 x 3 - Solid

Lat Pull Downs
85 x 5 x 4 - Alternated overhand wide and underhand narrow grip

Good mornings
170 x 5 x 2 - Ouch - Back was screaming after this


Rolling Tricep Extension
36 x 5 x 3
The 30 DB's are bust and 25's toolight so had to go with 36's - Form a bit off at this weight, but definately worked my triceps

Decline Sit Ups
+10 x 16 x 3
An extra rep each set-Aim to build up to 20's at least


Total tonnage / reps 9,440 / 90
Intensity 104.89

So ended up in the gym for best part of 2 hours - Soo boring on your own and ended up sitting around for ages between sets Totally knackered at the end and haven't felt like that for ages

Wednesday 2 June

Very hard session tonight - Squats & bench as I'm out tomorrow evening ...


Squats
100 x 8 x 1
122.5 x 6 x 1
140 x 5 x 1
160 x 4 x 1
180 x 3 x 1
192.5 x 2 x 2 - Totally on my own on 1st set so no spotter Someone turned up & spotted me for 2nd set

Bench
60 x 5 x 1
80 x 5 x 1
100 x 3 x 1
120 x 3 x 3 - Very grindy 3rd reps
105 x 7 x 1 - Failed 8th


Good Mornings
175 x 5 x 2

Rolling Tricep Extension
36 x 5 x 3

Decline Sit Ups
+10 x 17 x 3

Total tonnage / reps 9,290 / 84
Intensity 110.60

Very pleased to get the 192's - I think that's a PB for 2 sets of 2

My ugly 192.5's - Especially the 2nd repof 1st set

Sunday 6 June

Deadlift & Bench didn't go to plan, but sort of ok

Deadlift
60 x 3 x 1
100 x 2 x 1
140 x 1 x 1
180 x 1 x 1
220 x 1 x 1
235 x 1 x 2 - wanted a double but failed the 2nd rep, so went for another single.
Form was off today for some reason, but the 2nd single with 235 was much much better than my first one and if I'd done that 1st time I might have got the double

Speed deadlifts
180 x 3 x 3

SLDL
180 x 5 x 2

Bench
60 x 3 x 1
100 x 1 x 1
120 x 1 x 1
125 x 1 x 1
140 x 2 x 1 - Off block - failed off low block and scraped 2 off the high one - Total rubbish

Lat pull downs
85 x 5 x 4
Again alternated wide overhand and narrow underhad

Total tonnage / reps 7,315 / 57
Intensity 128.33

Trained at David Lloyd in MK today so went for a swim, jacuzzi, sauna & Steam after that & then a beer - Nice

Trained at David Lloyd in MK today so went for a swim, jacuzzi, sauna & Steam after that & then a beer - Nice

Haha a bit different from your powerlifters gym then?

Coop_de_Ville wrote:

Trained at David Lloyd in MK today so went for a swim, jacuzzi, sauna & Steam after that & then a beer - Nice

Haha a bit different from your powerlifters gym then?

Just a bit - Maybe it was all the distractions that caused my bad form

You say it didn't go to plan but still great numbers... I hate it when things mess up in workouts, really pisses me off lol

Cheers Roadz - I gues 235 for 2 singles shouldn;t be sniffed at

I could cite excuses / reasons : The unfamilar training venue, the drive up, the anti fungal pills I'm on atm (made me feel slightly queasy when I first took them a couple of days ago), a late night as my daughter was at a party so had to wait up etc. etc.

But at the end of the day I didn't perform and it was down to lack of concentration and bad technique End of

To be honest the whole pretty boy atmosphere in those kind of gyms is the only reason your form was off all other matters are not significant.