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2018 - New year - New journal - still trying to be less shit at lifting
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| IrishMarc |  | 2018 - New year - New journal - still trying to be less shit at lifting | 22-02-2018 @ 13:38 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | So last competition I did was the Irish Nationals on the 11th of Feburary 2018 Went - 295 (+2.5), 200, 280 - 775 Won my class which was my goal but overall pretty poor performance for a few reasons none of which are particularly relevant. For my training going forward, I am going to try and be more systematic and stick to training that has worked in the past and stay away from the temptation to go off the rails. My main goals over the next 8 weeks is to get my deadlift and bench press back in a good place training wise and get myself in a position to high bar squat 300 | ||
| IrishMarc | | ... | 22-02-2018 @ 13:42 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Week Commencing 12-2-2018 Session 1 Squat bar 60 100 140 x 6 140 x 6 160 x 5 160 x 5 Belt 180 x 4 180 x 4 Bench Press 60 100 x 6 100 x 6 110 x 5 110 x 5 120 x 4 120 x 4 Pause Squat 140 x 4 140 x 4 140 x 4 140 x 4 Session 2 Deadlift 70 110 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 Floor Press 80 x 10 80 x 10 80 x 10 Pause Deadlift 110 x 6 110 x 6 110 x 6 Session 3 Squat bar 60 100 140 x 6 140 x 6 160 x 5 160 x 5 Belt 180 x 4 200 x 4 Bench Press 60 100 x 6 100 x 6 110 x 5 110 x 5 120 x 4 120 x 4 Pause Squat 140 x 4 140 x 4 140 x 4 140 x 4 Session 4 - a bit rushed had a few too many beers night before and ended up getting up to late so couldn't do full session as had to knock it out before work. Deadlift 70 110 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 Floor Press 80 x 10 80 x 10 80 x 10 | ||
| IrishMarc | | ... | 22-02-2018 @ 13:46 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Week Commencing 19-2-2018 Session 1 High bar Squat 60 100 140 180 x 4 180 x 4 200 x 3 200 x 3 Belt 220 x 2 240 x 5 (new 5 rep PB for high bar) Floor Press 60 100 x 6 / DB chest supported row 20 x 10 100 x 6 / DB chest supported row 20 x 10 100 x 6 / DB chest supported row 20 x 10 100 x 6 / DB chest supported row 20 x 10 Pause Squat 160 x 2 160 x 2 180 x 2 200 x 2 Session 2 Deadlift 70 110 150 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 Bench Press 70 120 x 4 120 x 4 130 x 3 130 x 3 140 x 2 140 x 10 Pause Deadlift 150 x 2 150 x 2 150 x 2 150 x 2 Sumo Deadlift 110 x 10 / Chin up x 4 110 x 10 / Chin up x 4 110 x 10 / Chin up x 3 Session 3 Squat 60 100 140 180 x 4 180 x 4 200 x 3 200 x 3 Belt 220 x 2 220 x 2 Floor Press 60 100 x 6 / DB Row - 30 x 8 100 x 6 / DB Row - 30 x 8 100 x 6 / DB Row - 30 x 8 Pause Squat 160 x 2 160 x 2 160 x 2 160 x 2 | ||
| IrishMarc | | ... | 27-02-2018 @ 08:50 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Friday 23-2-2018 Deadlift 70 110 150 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 190 x 3 Bench Press 70 120 x 4 120 x 4 130 x 3 130 x 3 140 x 2 160 x 8 Rack pull (just below knee) 190 x 4 (from block) 180 x 4 180 x 4 180 x 4 Pull up bw x 4 bw x 5 bw x 4 | ||
| IrishMarc | | ... | 27-02-2018 @ 08:53 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Tuesday 27-2-2018 Squat 60 100 140 160 x 5 160 x 5 180 x 4 180 x 4 200 x 3 200 x 3 Pin Press 70 90 x 8 90 x 8 90 x 8 Pause Squat 150 x 4 150 x 4 150 x 4 150 x 4 DB Chest supported row 25 x 8 25 x 8 25 x 8 | ||
| IrishMarc | | ... | 06-03-2018 @ 09:42 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Wednesday 28-2-2018 Deadlift 70 110 150 190 x 3 210 x 3 210 x 3 210 x 3 210 x 3 210 x 3 Bench Press 70 110 x 5 110 x 5 120 x 4 120 x 4 130 x 3 130 x 3 Pull up - bw x 6 Pause Deadlift 150 x 4 150 x 4 150 x 4 Friday 2-3-2018 Squat 60 100 140 160 x 5 160 x 5 180 x 4 180 x 4 200 x 3 200 x 3 Pin Press 70 90 x 8 90 x 8 90 x 8 DB Row 30 x 8 30 x 8 30 x 8 Pause Squat 150 x 4 150 x 4 150 x 4 150 x 4 Saturday 3-3-2018 Deadlift 70 110 150 210 x 3 210 x 3 210 x 3 210 x 3 210 x 3 210 x 3 Bench Press 70 110 x 5 110 x 5 120 x 4 120 x 4 130 x 3 130 x 6 Chin Up Bw x 4 Bw x 6 Bw x 6 Bw x 3 Rack Pull (knee) 190 x 4 190 x 4 190 x 4 190 x 4 | ||
| IrishMarc | | ... | 06-03-2018 @ 09:44 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Tuesday 6-3-2018 Squat 60 100 140 180 200 x 3 200 x 3 220 x 2 220 x 2 Belt 240 x 1 260 x 5 (+20kg High bar PB and +1 rep, previous best was 240x4) Pin Press 70 x 6 110 x 6 110 x 6 110 x 6 110 x 6 Seated Row 20 x 10 40 x 10 40 x 10 40 x 10 Pause Squat 180 x 2 180 x 2 Belt 200 x 2 220 x 2 | ||
| IrishMarc | | ... | 09-03-2018 @ 15:13 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Wednesday 7-3-2018 Deadlift 70 110 150 190 230 x 3 230 x 3 230 x 3 230 x 3 230 x 3 230 x 3 Bench Press 70 120 x 4 120 x 4 130 x 2 130 x 2 140 x 1 140 x 13 Pause Deadlift 190 x 2 190 x 2 190 x 2 190 x 2 Pull up bw x 4 bw x 4 bw x 3 | ||
| IrishMarc | | ... | 09-03-2018 @ 15:16 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 9-3-2018 High bar Squat 60 w 80kg of band tension 100 w 80kg of band tension 140 w 80kg of band tension 180 w 80kg of band tension 200 w 80kg of band tension x 3 200 w 80kg of band tension x 3 220 w 80kg of band tension x 2 220 w 80kg of band tension x 2 Belt 240 x 1 260 x 1 280 x 2 (+20kg PB, tie all time squat PB) Floor Press 60 100 x 6 100 x 6 100 x 6 100 x 6 Seated Row 40 x 10 40 x 10 40 x 10 40 x 10 Pause Squat 180 x 2 180 x 2 Belt 220 x 2 240 x 3 (+20kg PB) | ||
| IrishMarc | | ... | 12-03-2018 @ 09:11 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 10-3-2018 Deadlift 70 110 150 190 210 x 3 210 x 3 210 x 3 210 x 3 210 x 3 Bench Press 70 120 x 4 120 x 4 130 x 3 130 x 3 140 x 2 160 x 9 Rack pull 200 x 4 Called it here from a lack of time remaining/needing to go to work and my back stiffening up. Gonna take a deload this week not sure if I am going to do some singles or just take the week off spinal compression...... | ||
| IrishMarc | | ... | 13-03-2018 @ 13:12 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 13-3-2018 Squat bar 60 100 140 180 belt 220 260 Bench bar 60 100 140 160 180 Deadlift 70 110 150 190 belt 230 270 710 training total up to about last warm up/opener territory. End of next block hoping to improve upon this | ||
| IrishMarc | | ... | 14-03-2018 @ 10:18 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Wednesday 14-3-2018 Machine chest press x 10 x 5 Pull up x 6, 4, 4 DB shoulder press - 16 x 10 x 3 Seated row x 10 x 5 Curl x 10 x 3 Bit of swimming and dossing around | ||
| Drowed | | ... | 19-03-2018 @ 17:52 |
Member 6353, 1 posts | in fact, i found some really good/ helpful ideas by reading through your post here. thanks a lot for sharing. do you have some updates for us? | ||
| IrishMarc | | ... | 20-03-2018 @ 11:33 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Drowed said:in fact, i found some really good/ helpful ideas by reading through your post here. thanks a lot for sharing. do you have some updates for us? Updates on what pal? Glad you find my posts useful! Tuesday- 20-3-2018 Core warm up (not sure, if want will keep in the now) Squat bar x 10 x 2 (too much this is getting sacked off) 60 100 140 180 200 x 6 180 x 6 180 x 6 180 x 6 180 x 6 180 x 6 Floor Press bar 60 100 x 10 100 x 10 100 x 10 Seated Row 20 x 10 40 x 10 40 x 10 40 x 10 Pause Squat 160 x 4 160 x 4 160 x 4 160 x 4 Thoughts - glad I brought it down to 180 for main work, felt like the correct weight. Shock to the system going to do 2x power sessions next deload didn't do enough last week and feel unconditioned. | ||
| IrishMarc | | ... | 22-03-2018 @ 00:06 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 22.03.2018 @ 00:06 AM by IrishMarc Wednesday 21-3-2018Deadlift 70 110 150 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 Bench Press 70 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 120 x 6 160 x 1 180 x 2 Pull up bw x 5 bw x 5 bw x 4 bw x 4 bw x 4 bw x 4 Sumo Deadlift 150 x 4 150 x 4 150 x 4 150 x 4 Felt like death today, had to sleep in and still suffered during the session mid week drinking is not a good idea. | ||