Iain's Training
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5/12/13
Bench press;
Bar*5*3
60*5
75*4
90*3
105*2
120*3*10
Deadlift (beltless);
60*5
100*3
140*1
180*1
195*3*6
Squats (beltless, mod stance, started high bar, oly shoes);
Barx10
60*5
100*3
140*1
170*4
170*4 (low bar onwards)
170*4*6 (flat shoes)
Good hard sess today.
Bench was not in groove for a while. However by set 4 got my groove and worked it well till then end. Win for high no of sets!
Deadlifts decent indeed. This is 10kg more than last 3 week volume phase. So far moving as well if not better than 185 did at the start last time. My thumbs getting beat up. However they are still toughening up.
Finished with some fatigued squating. Felt out high bar work in oly shows but the working weight was too hard for the sets I wanted to do this week. Eventually got down to normal shoes and was very pleased with work and maitained bar speed well throughout the work.
Good stuff. Next up is crossfit Solent sat morning; 3*10 squats, 5*7 bench and baseline dead sess of 2*6.
Bench press;
Bar*5*3
60*5
75*4
90*3
105*2
120*3*10
Deadlift (beltless);
60*5
100*3
140*1
180*1
195*3*6
Squats (beltless, mod stance, started high bar, oly shoes);
Barx10
60*5
100*3
140*1
170*4
170*4 (low bar onwards)
170*4*6 (flat shoes)
Good hard sess today.
Bench was not in groove for a while. However by set 4 got my groove and worked it well till then end. Win for high no of sets!
Deadlifts decent indeed. This is 10kg more than last 3 week volume phase. So far moving as well if not better than 185 did at the start last time. My thumbs getting beat up. However they are still toughening up.
Finished with some fatigued squating. Felt out high bar work in oly shows but the working weight was too hard for the sets I wanted to do this week. Eventually got down to normal shoes and was very pleased with work and maitained bar speed well throughout the work.
Good stuff. Next up is crossfit Solent sat morning; 3*10 squats, 5*7 bench and baseline dead sess of 2*6.
nice stuff - did you manage to work a deal out with Solent on their pricing? The local facility near me costs £10 for a drop in - or monthly subs starting at £50 !
7/12/13
Squats (beltless, stance in still;
barx10
60x5
100x3
140x2
160x1
180x3x10
Bench press;
barx10
60x5
80x4
100x5x7
Deadlift (beltless);
60x5
100x3
140x1
180x1
195x2x6
Was a bit hungover today after so Sat morning squats were mentally tough if nothing else. Felt never ending. A bit like Chinese water torture. Still got the work done and wasn't too much actual fatigue.
Bench and deads easiest work of the work but good tech and speed.
Squats (beltless, stance in still;
barx10
60x5
100x3
140x2
160x1
180x3x10
Bench press;
barx10
60x5
80x4
100x5x7
Deadlift (beltless);
60x5
100x3
140x1
180x1
195x2x6
Was a bit hungover today after so Sat morning squats were mentally tough if nothing else. Felt never ending. A bit like Chinese water torture. Still got the work done and wasn't too much actual fatigue.
Bench and deads easiest work of the work but good tech and speed.
9/12/13
Squat (beltless, stance in);
Bar*10
60*5
100*4
140*2
165*5*7
Bench press;
Bar*10
60*5
80*4
100*3
115*4*8
Partially superseted with;
Deadlift (beltless);
70*5
110*1
150*1
195*4*3
195*8
Another tough session trying to fit in all the work into 1hr15mins of lifting. This time fell short by one set of deads aka 4 reps. Even then doubled up on last set yo get 5 sets worth of 4 reps.
Everything moved well enough. Just a bit harder at time due to quick pace.
Bench took a while to get going. Wasnt happy till 4th set. No doubt as shoulders and arms fatigued by squats.
Squat (beltless, stance in);
Bar*10
60*5
100*4
140*2
165*5*7
Bench press;
Bar*10
60*5
80*4
100*3
115*4*8
Partially superseted with;
Deadlift (beltless);
70*5
110*1
150*1
195*4*3
195*8
Another tough session trying to fit in all the work into 1hr15mins of lifting. This time fell short by one set of deads aka 4 reps. Even then doubled up on last set yo get 5 sets worth of 4 reps.
Everything moved well enough. Just a bit harder at time due to quick pace.
Bench took a while to get going. Wasnt happy till 4th set. No doubt as shoulders and arms fatigued by squats.
12/12/13
Bench press;
Barx10
60*5
80*4
95*3
110*2
125*3*10
Deadlift (beltless);
60*5
100*3
140*1
180*1
195*5*6
Squat (beltless, stance in);
Barx10
60*5
100*3
140*1
160*1
175*4*8
Tough but good session.
Bench moved very well. Took a few sets to get into it but felt good till the end.
Deads no probs. Tough on the grip and hands, but job done.
Squats as normal v hard after the deads work. Still came through it well.
14/12/13
Squat (beltless, stance in);
Bar*10
60*5
100*4
140*2
165*1
185*3*10
Bench press;
Bar*10
60*5
80*4
95*3
105*5*7
Deadlift (beltless);
60*5
100*2
140*1
180*1
195*2*6
Good sess to finish the week and 2nd of 3 weeks of this phase of volume.
All about the squats. Moved well. In the main bar moved similar from start to finish.
Bench and deads easy enough. Particularly bench happy with tech and bar speed.
Monday 5s for squat, 4s on bench and easy 2s on deadlift
Bench press;
Barx10
60*5
80*4
95*3
110*2
125*3*10
Deadlift (beltless);
60*5
100*3
140*1
180*1
195*5*6
Squat (beltless, stance in);
Barx10
60*5
100*3
140*1
160*1
175*4*8
Tough but good session.
Bench moved very well. Took a few sets to get into it but felt good till the end.
Deads no probs. Tough on the grip and hands, but job done.
Squats as normal v hard after the deads work. Still came through it well.
14/12/13
Squat (beltless, stance in);
Bar*10
60*5
100*4
140*2
165*1
185*3*10
Bench press;
Bar*10
60*5
80*4
95*3
105*5*7
Deadlift (beltless);
60*5
100*2
140*1
180*1
195*2*6
Good sess to finish the week and 2nd of 3 weeks of this phase of volume.
All about the squats. Moved well. In the main bar moved similar from start to finish.
Bench and deads easy enough. Particularly bench happy with tech and bar speed.
Monday 5s for squat, 4s on bench and easy 2s on deadlift
16/12/13
Squat (beltless, stance in);
Bar*10
60*5
100*4
140*2
160*1
170*5
Didnt like bar and set up. Swapped it all about.
170*5*3 (lower back little tight so stopped there)
Bench;
Bar*10
60*5
80*4
95*3
110*2
120*4*8
Tough session coming at the end of what practically is the end of the training week.
Started to squat on a diff bar and rack. Felt gash and changed. Bit of a pain. Moved a bit better on set up I am used to butmy lower back started to tighten up on right side. Played very safe and finished there. Will have up my,pre hab drills for next few days.
Bench technically felt naff. Dont think I was 100% happy with any set. Still strength was there to get the work done.
Didnt dead today so I could focus on bench and squat. Good plan in hindsight.
Have to watch the back. Drop work as needed to. This is last week of volume before I spend next two weeks loading the bar before my meet in Jan. Aim of this week is now to go into next week with lower back in good shape
Squat (beltless, stance in);
Bar*10
60*5
100*4
140*2
160*1
170*5
Didnt like bar and set up. Swapped it all about.
170*5*3 (lower back little tight so stopped there)
Bench;
Bar*10
60*5
80*4
95*3
110*2
120*4*8
Tough session coming at the end of what practically is the end of the training week.
Started to squat on a diff bar and rack. Felt gash and changed. Bit of a pain. Moved a bit better on set up I am used to butmy lower back started to tighten up on right side. Played very safe and finished there. Will have up my,pre hab drills for next few days.
Bench technically felt naff. Dont think I was 100% happy with any set. Still strength was there to get the work done.
Didnt dead today so I could focus on bench and squat. Good plan in hindsight.
Have to watch the back. Drop work as needed to. This is last week of volume before I spend next two weeks loading the bar before my meet in Jan. Aim of this week is now to go into next week with lower back in good shape
20/12/13
Bench press;
Barx10
60*5
80*4
95*3
110*2
120*1
130*3*10
Deadlift;
60*6
100*3
140*2
180*1
200*1
220*1
240*1
250*1
230*1*4
Good sess.
Bench was great. Back in 160 form it feels. Good timing.
Squat and dead I am off the volume now. A couple of sessions early but will give my back a break. Deads was just q skill test session back wearing a belt. Tech felt good. 250 was right on the limit but it was first time over 90% since April. Not bad of work 185-195kg. Needs some heavy work now to hit my goals for divisionals.
Next up heavy 5s in squat with belt.
Bench press;
Barx10
60*5
80*4
95*3
110*2
120*1
130*3*10
Deadlift;
60*6
100*3
140*2
180*1
200*1
220*1
240*1
250*1
230*1*4
Good sess.
Bench was great. Back in 160 form it feels. Good timing.
Squat and dead I am off the volume now. A couple of sessions early but will give my back a break. Deads was just q skill test session back wearing a belt. Tech felt good. 250 was right on the limit but it was first time over 90% since April. Not bad of work 185-195kg. Needs some heavy work now to hit my goals for divisionals.
Next up heavy 5s in squat with belt.
Squat (meet tech + belt);
Barx10
60*5
100*4
140*2
160*1
180*1
200*5 @ 8
210*5 @ 9
195 @ 8
Bench press;
Bar*15
60*5
80*4
95*3
110*1
125*1
Deadlift w belt;
60*6
100*1
140*1
180*1
200*1
220*1
Nice session today. Starting first round of heavy work for my meet prep.
Squats prority today. Happy with the work however much as I enjoyed the support of the belt but couldn't breath! This is first time doing a heavy rep set with belt since April. Had one in the tank, but if I could actually breath maybe 2 more. Regardless its actually an equal rep pb. Hopefully overall tech and breathing will improve over the next few sessions.
After squats just a little work in the bench and dead to keep tech moving. All good.
Monday its 5s in bench and deadlift.
Barx10
60*5
100*4
140*2
160*1
180*1
200*5 @ 8
210*5 @ 9
195 @ 8
Bench press;
Bar*15
60*5
80*4
95*3
110*1
125*1
Deadlift w belt;
60*6
100*1
140*1
180*1
200*1
220*1
Nice session today. Starting first round of heavy work for my meet prep.
Squats prority today. Happy with the work however much as I enjoyed the support of the belt but couldn't breath! This is first time doing a heavy rep set with belt since April. Had one in the tank, but if I could actually breath maybe 2 more. Regardless its actually an equal rep pb. Hopefully overall tech and breathing will improve over the next few sessions.
After squats just a little work in the bench and dead to keep tech moving. All good.
Monday its 5s in bench and deadlift.
23/12/13
Bench press;
barx10
60x5
80x4
95x3
110x2
120x1
130x5 @8
140x5 @10 PB
125x5 @7.5 (paused)
130x5 @9 (2C)
Deadlift w belt;
60x5
100x3
140x1
180x1
220x5 @7.5-8
230x4 @8 grip problems, finished set early
210x5 @8 straps on
220x5 @9
Nice session.
Bench has been feeling very good so went for a pb. Its not indicative of me being in PB form, as I could have done this over summer. However it dose show I am in 160kg form which is good news my bench has picked up at the right time. Thanks smolovCouple down sets to finish. 125 was with pause. 130 with bigger pauses, 2 counts.
Deadlift was good even with the grip issues. My hook is clearly out of condition when it comes to heavy rep work. Was struggling with it from rep 2 onwards really. Shame as could have gone on to do more than 230x5. Anyway left it at that and did a couple of solid down sets in straps.
Looking forward to 4s now. Squat Friday. Bench and dead Sat.
Bench press;
barx10
60x5
80x4
95x3
110x2
120x1
130x5 @8
140x5 @10 PB
125x5 @7.5 (paused)
130x5 @9 (2C)
Deadlift w belt;
60x5
100x3
140x1
180x1
220x5 @7.5-8
230x4 @8 grip problems, finished set early
210x5 @8 straps on
220x5 @9
Nice session.
Bench has been feeling very good so went for a pb. Its not indicative of me being in PB form, as I could have done this over summer. However it dose show I am in 160kg form which is good news my bench has picked up at the right time. Thanks smolov
Couple down sets to finish. 125 was with pause. 130 with bigger pauses, 2 counts.Deadlift was good even with the grip issues. My hook is clearly out of condition when it comes to heavy rep work. Was struggling with it from rep 2 onwards really. Shame as could have gone on to do more than 230x5. Anyway left it at that and did a couple of solid down sets in straps.
Looking forward to 4s now. Squat Friday. Bench and dead Sat.
lol
Thought I'd do this phase in RTS style. Although down work playing not pushing volume as much. Enjoyable
Thought I'd do this phase in RTS style. Although down work playing not pushing volume as much. Enjoyable
ChrisMcCarthy23/12/13 @ 21:39
27/12/13
Squat (meet tech);
Barx10
60*5
100*4
140*2
160*2
180*1
200*4 @7
220*4 @9.5 PB
202.5*4 @8
202.5*4@8.5
Bench press;
Barx10
60*5
80*4
95*3
110*1
125*1
Nice sess today.
Very happy with squat strength. Good pb with a little gas in tank. A little Tbh though I actually feel a little raged tech wise. Didnt look that way on vids mind you. Regardless all good. Breathing a bit better than last session, but maybe just due to 4s instead of 5s!
Next up 4s on bench and dead tom. 3s for all 3 lifts on Monday.
Squat (meet tech);
Barx10
60*5
100*4
140*2
160*2
180*1
200*4 @7
220*4 @9.5 PB
202.5*4 @8
202.5*4@8.5
Bench press;
Barx10
60*5
80*4
95*3
110*1
125*1
Nice sess today.
Very happy with squat strength. Good pb with a little gas in tank. A little
Tbh though I actually feel a little raged tech wise. Didnt look that way on vids mind you. Regardless all good. Breathing a bit better than last session, but maybe just due to 4s instead of 5s!Next up 4s on bench and dead tom. 3s for all 3 lifts on Monday.
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