Aim - To reach the BDFPA unequipped qualifying total for 90kg weight class - 520kg
Total as of 18/05/2008 - 465kg
Weight needed - 55kg
No real idea as to when i could achieve this but im taking every session as it comes.

Bench - 95kg
Squat - 170kg
Deadlift - 200kg
Weight 91/92kg

I use a powerlifting belt, chalk and a weight gain supplement on top my diet.
I'm looking to bring in a few things from BSD to supplement my diet, dropping the weight gainer and will get wrist wraps in the near future as i believe my wrists are a weak link.

Currently training 4 days ME/DE, you guys know the deal. However i'm considering a 3 day split as Fletchy suggested to me so i may change in the future. Ive been using my current program for just 12 days.

So there you have it folks, 55kg is the goal, wish me luck

18/05/2008 ME Lower in brief
Squat - 160kg x 3 - volume PB
Deadlift - 200kg x 1 - felt a bit iffy, was the first time I'd done it with a belt, may choose not to wear it in future.

Good luck mate, will be watching this one with great interest

kewlio! Don't listen to felch, speed work does work. Try it yourself..if you don't like it switch to 3 days, im sure it wont make that much difference anyhoo.

Good luck with your goals.

Good luck with this mate

Good luck Nick, I did think about the BDFPA myself - I didn't realise they have an unequipped category. One of the lads at my gym lifts with them, but he competes equipped. when are the qualifiers?

Wow, your squats have come up in only a few weeks.

Whats BDFPA's stance on knee wraps Nick? I know technically they are part of equipped but i thought i read that a few feds allow them during unequipped for saftey.

If I remember correctly, they use IPF rules which would mean knee wraps count as equipped.

Edit - I just checked, knee wraps = equipped in BDFPA.

Marks1972 wrote:Whats BDFPA's stance on knee wraps Nick? I know technically they are part of equipped but i thought i read that a few feds allow them during unequipped for saftey.

Ay as burninggay pointed out no knee wraps - hence why i won't be getting any. You are allowed wrist wraps which is why i'll be getting some in the near future.

Ta for the comment guys.

burningnun wrote:Wow, your squats have come up in only a few weeks.

Thats because i never did a 1rm before. Ive got my form spot on so its all about the weight now.

Richard wrote:Good luck Nick, I did think about the BDFPA myself - I didn't realise they have an unequipped category. One of the lads at my gym lifts with them, but he competes equipped. when are the qualifiers?

I think the way it works is you do a qualifier in your region - mine will be Scotland but their damn site isn't running properly which is a pain in the arse. Then you may get invited to a British event. Not to keyed up atm as you can tell

good luck with the journal mate. Good lookin weights and especially nice squats..

TBH you prob won't realise much didferent between 3 day and 4 day ME/DE . I just think the whole extra supplementing with speed work is pointless as if you do enough warm up sets you should be lifting fast anyway and is kinda of speed work itself in a way.

20/05/2008 DE Upper

CGBP - 50kg x 6
Push Press 5 x 40kg, 50kg, 55kg, 60kg (Volume PB), 62.5kg x 3 (PB)
Chins - 3 x 11, 6, 5
Push ups - 3 x 22, 11, 10
Face pull on cable machine - 15kg x 20, 15, 15

Discussion: Not to sure what to make of tonights session, pleased with the PB's on Push press and it was the first time in months ive done press ups so wasn't expecting much there. First time i'd ever done face pulls after reading a rather persuasive article on T-Nation which included them. All in all it was a bit mucky, nothing is set in stone with this particular training day. All my other days i have set exercises so i would appreciate any advice from anyone regarding whether to stick with speed work on the bench press instead of CGBP and where to stick it, if anywhere. Due to my wrists im struggling with BOR's so maybe rack deadlifts in its place? Or stick with chins? Can't remember who it is on here who also does Face pulls but i think they'll be worthwhile to keep at the end as a kind of finishing exercise. One thing is set in stone and thats Push press. Hmmm lots to think about. Would appreciate any comments.
Nick.

Good luck dude your pretty strong

I do face pulls & think they're a good exercise if your doing a lot of benching Nick, I think Karlos does them too.

I've never trained ME/DE but I think you should be doing DE bench on your DE upper day, couldn't you just do CGBP after? Anyway, Karlos should be able to help you out more on that one.

Richard wrote:I do face pulls & think they're a good exercise if your doing a lot of benching Nick, I think Karlos does them too.

I've never trained ME/DE but I think you should be doing DE bench on your DE upper day, couldn't you just do CGBP after? Anyway, Karlos should be able to help you out more on that one.

Ay Bench will be back in next session. Ive got shoulder work, so CGBP could be my tricep work. Then an exercise i haven't chosen yet and then face pulls to finish off.
The unchosen exercise will be a back movement - thinking T-Bar rows as i reckon it'll give less stress on my wrist.
Gonna have to go see someone about my wrist over the summer.
Cheers mate for the comments.

21/05/2008 DE Lower

ATG Squats - 85kg x 3 x 6 paused 60s rest
Deadlift - 100kg x 3 x 6 60s rest
Power cleans 40kg, 50kg, 60kg x 5 x 1, 70kg x 3 x 2 (Volume PB)

Discussion: Good comfortable session. Nice to hit a PB on power cleans. Had an afternoon session today as a certain football match is on later.

nice going there mate!

23/05/2008 ME Upper

Bench

Bar x 20
50kg x 3
60kg x 3
70kg x 2
80kg x 2
85kg x 2
90kg x 1
95kg x 1 - No noticeable improvement over last week : (

CGBP

40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3 PB

Shoulder Press machine

60kg x 8
90kg x 8
120kg x 3 PB

Discussion: Frustrating tbh, no real improvement at 95kg over last week's attempt so i ducked out of 97.5kg. Gonna get it next week, or at the least hit 90kg x 2. I attribute it to having 1 less rest day then last weeks ME upper session. Nevermind, roll on squats and deads on Sunday

Nice shoulder press!

Good strong stuff their matey

25/05/2008 ME Lower

Squat

Bar x 20
60kg x 7
100kg x 5
120kg x 4
140kg x 3
150kg x 2
160kg x 2 - Belt on
172.5kg x 2 PB

Deadlift

60kg x 5
100kg x 5
120kg x 5
140kg x 5
180kg x 3
200kg x 1 + 20(+/- 5) second static hold

Discussion: Very happy. Expected to get one rep at 172.5kg, but had it within me to get another. This will be a big boost to my 1rm i hope. Regarding deads, the 200kg was easier then last time and i reckon ive got another 5kg easy, probably 10kg. Things are on the up.

Total as of 25/05/2008:- 467.5kg
Weight needed:- 52.5kg (-2.5kg)

Well done mate,good session. Congrats on the PB too!

Outstanding effort there Nick.

Cheers fellas