Jamie's Log..
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Terminator26/05/12 @ 11:41
Time for a new Journal!
Current Lifts (goals by 2013)
Squat: 185 kg (200 kg)
Bench: 120 kg (130 kg)
Hitched Deadlift: 250 kg (270 kg)
Strict Press: 92.5 kg (97.5 kg)
Barbell Push Press: 110 kg (115 kg)
Log: 95 kg (105 kg)
Routine:
Monday: 5 x 5 Bench, 1 x 5 Squat, Pull ups, Biceps
Wednesday: 1 x 5 Strict Press, 1 x 3 Push Press, Pin Press and Jerks
Thursday (or Wednesday PM): Coan Phillipi Deadlift routine for the next 10 weeks
Friday: A new 5RM, 3RM, 2RM or 1RM on bench, 1 x 5 squat, Pull ups
Current Lifts (goals by 2013)
Squat: 185 kg (200 kg)
Bench: 120 kg (130 kg)
Hitched Deadlift: 250 kg (270 kg)
Strict Press: 92.5 kg (97.5 kg)
Barbell Push Press: 110 kg (115 kg)
Log: 95 kg (105 kg)
Routine:
Monday: 5 x 5 Bench, 1 x 5 Squat, Pull ups, Biceps
Wednesday: 1 x 5 Strict Press, 1 x 3 Push Press, Pin Press and Jerks
Thursday (or Wednesday PM): Coan Phillipi Deadlift routine for the next 10 weeks
Friday: A new 5RM, 3RM, 2RM or 1RM on bench, 1 x 5 squat, Pull ups
Terminator26/05/12 @ 11:45
Haven't trained for 2 weeks due to sitting my final university exams. Todays session:
Bench Press:
50 kg x 5
70 kg x 5
82.5 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5
95 kg x 8 - Volume PB
All quite easy
Squats:
60 kg x 5
90 kg x 5
120 kg x 5
140 kg x 5
150 kg x 2
My inner thigh muscles felt sore after the 140 set, it was probably a little foolish to go heavier, racked the 150 after 2 reps. Not overly worried as I always come back significantly weaker on squats after time off and pull a muscle.
Pull ups:
BW x 8,8,8,8,8,5,5 (50 reps)
An equal PB as it happens
EZ bar curls:
+20 kg x 8
+25 kg x 8
+27.5 kg x 8
Bench Press:
50 kg x 5
70 kg x 5
82.5 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5
95 kg x 5
95 kg x 8 - Volume PB
All quite easy
Squats:
60 kg x 5
90 kg x 5
120 kg x 5
140 kg x 5
150 kg x 2
My inner thigh muscles felt sore after the 140 set, it was probably a little foolish to go heavier, racked the 150 after 2 reps. Not overly worried as I always come back significantly weaker on squats after time off and pull a muscle.
Pull ups:
BW x 8,8,8,8,8,5,5 (50 reps)
An equal PB as it happens
EZ bar curls:
+20 kg x 8
+25 kg x 8
+27.5 kg x 8
MattD9026/05/12 @ 16:21
Terminator26/05/12 @ 16:34
Terminator28/05/12 @ 11:18
Strict Press: (paused reps)
40 kg x 5
50 kg x 5
62.5 kg x 5
77.5 kg x 5 fail 6
Tried for a PB but not quite there. Not bad though
Push Press:
60 kg x 3
80 kg x 3
90 kg x 3
100 kg x 3 fail 4
Commited to the press but couldn't quite finish it. Still close to my best on this
Pin Press:
Did this standing in the power rack with the bar about an inch under the top of my head, each rep set back on the pins
50 kg x 5
70 kg x 5
75 kg x 5
Jerks:
70 kg x 3
70 kg x 3
70 kg x 3
1 hour
Will return to the gym later today for deadlifts
40 kg x 5
50 kg x 5
62.5 kg x 5
77.5 kg x 5 fail 6
Tried for a PB but not quite there. Not bad though
Push Press:
60 kg x 3
80 kg x 3
90 kg x 3
100 kg x 3 fail 4
Commited to the press but couldn't quite finish it. Still close to my best on this
Pin Press:
Did this standing in the power rack with the bar about an inch under the top of my head, each rep set back on the pins
50 kg x 5
70 kg x 5
75 kg x 5
Jerks:
70 kg x 3
70 kg x 3
70 kg x 3
1 hour
Will return to the gym later today for deadlifts
Terminator28/05/12 @ 17:55
Deadlift:
70 kg x 5 doh
110 kg x 5
140 kg x 4
165 kg x 3
195 kg x 2 Belt, mixed grip
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
Speed deadlifts done with 90 secs between reps, beltless mixed grip
Stiff Leg Deadlift (First time):
Used straps because hands were pretty torn up.
70 kg x 5
110 kg x 5
120 kg x 5
Pendlay Row:
70 kg x 5
85 kg x 4
80 kg x 6
80 kg x 6
Good Morning (First time):
bar x 5
60 kg x 5
60 kg x 5
60 kg x 5
I used a high bar position for the first set and then low bar for the other sets. It felt like it was going to roll off over my head. Depth got better, managed to get my torso nearly parallel to the ground on this. Not really sure what a decent weight is for a GM though.
Lat pull down underhand grip:
60 kg x 8
80 kg x 8
102 kg x 8
102 kg x 7
102 kg x 7
Some front raises to finish: 10 kg DB's x 20 reps
Felt like I'd warmed up and gone home to be honest. On the speed deadlifts my form went to s**t, the bar went really far out in front of me, no leg drive etc. They weren't tiring though, could have carried on all day. The programme does get heavier next week though. Wasn't sure if speed deadlifts were supposed to be done with belt or not. Figured it would cut into my rest time to put belt on and off so didn't bother.
Speed deadlifts really tore up my hands though. I think I will use straps after 4 sets next time.
Don't think training twice a day is for me either. Probs do these on another day
70 kg x 5 doh
110 kg x 5
140 kg x 4
165 kg x 3
195 kg x 2 Belt, mixed grip
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
155 kg x 3
Speed deadlifts done with 90 secs between reps, beltless mixed grip
Stiff Leg Deadlift (First time):
Used straps because hands were pretty torn up.
70 kg x 5
110 kg x 5
120 kg x 5
Pendlay Row:
70 kg x 5
85 kg x 4
80 kg x 6
80 kg x 6
Good Morning (First time):
bar x 5
60 kg x 5
60 kg x 5
60 kg x 5
I used a high bar position for the first set and then low bar for the other sets. It felt like it was going to roll off over my head. Depth got better, managed to get my torso nearly parallel to the ground on this. Not really sure what a decent weight is for a GM though.
Lat pull down underhand grip:
60 kg x 8
80 kg x 8
102 kg x 8
102 kg x 7
102 kg x 7
Some front raises to finish: 10 kg DB's x 20 reps
Felt like I'd warmed up and gone home to be honest. On the speed deadlifts my form went to s**t, the bar went really far out in front of me, no leg drive etc. They weren't tiring though, could have carried on all day. The programme does get heavier next week though. Wasn't sure if speed deadlifts were supposed to be done with belt or not. Figured it would cut into my rest time to put belt on and off so didn't bother.
Speed deadlifts really tore up my hands though. I think I will use straps after 4 sets next time.
Don't think training twice a day is for me either. Probs do these on another day
Terminator29/05/12 @ 22:50
Post Edited: 30.05.2012 @ 14:18 PM by Terminator
Bristol's Strongest Novice / Inter - 29th July1) Max axle 95kg start, 10 kg jumps, belt cleans allowed
Haven't trained axle seriously before, but I will have to now! Belt cleans are allowed which makes it a little easier for me to learn. I imagine the opening weight would be fairly comfortable atm, and there is a fair chance I could do 105 clean and press at the moment, given a 110 barbell push press from racks. I would like to achieve 115 kg on the day
2) 110kg farmers and 260kg yoke medley,20m each way
Not a bad event, not a great event for me. Still need to work on my foot speed with farmers. Yoke won't be a problem, again need to train this regularly now. AT COFT2 I did a 240 yoke and 110 farmers for 15 metres in 28 seconds, so I want to do the 40 metre course in under 37 seconds
3) car deadlift for reps ~230 kg from 18",side handles
Well I'm going to have to scrap Coan-Philipi for now, and train rack pulls from 17/18". My deadlift from the floor actually increased following rack pulls last time, and my lockout is still quite slow, so hopefully training 18's will boost my regular DL too.
4) 90kg block press for reps
Not looking forward to this. Wouldn't be suprised if I no rep this. There is a 100 kg block I can practise the clean on at Strength Tec, and I will train my barbell strict press hard as always. Aim 1 rep
5) keg loading over yoke,60kg from 20m,90kg from 15m,100kg from 10m and 120kg from 5m
Will need to work on my conditioning for this. Depends how high the yoke is, but my aim is to complete all objects
Darrenmac198830/05/12 @ 09:51
Terminator said:Bristol's Strongest Novice / Inter - 29th July
1) Max axle 95kg start, 10 kg jumps, belt cleans allowed
Haven't trained axle seriously before, but I will have to now! Belt cleans are allowed which makes it a little easier for me to learn. I imagine the opening weight would be fairly comfortable atm, and there is a fair chance I could do 105 clean and press at the moment, given a 110 barbell push press from racks. I would like to achieve 115 kg on the day
2) 110kg farmers and 260kg yoke medley,20m each way
Not a bad event, not a great event for me. Still need to work on my foot speed with farmers. Yoke won't be a problem, again need to train this regularly now. Aim is to do this quicker than I did the similar course at COTF2
3) car deadlift for reps ~230 kg from 18",side handles
Well I'm going to have to scrap Coan-Philipi for now, and train rack pulls from 17/18". My deadlift from the floor actually increased following rack pulls last time, and my lockout is still quite slow, so hopefully training 18's will boost my regular DL too.
4) 90kg block press for reps
Not looking forward to this. Wouldn't be suprised if I no rep this. There is a 100 kg block I can practise the clean on at Strength Tec, and I will train my barbell strict press hard as always. Aim 1 rep
5) keg loading over yoke,60kg from 20m,90kg from 15m,100kg from 10m and 120kg from 5m
Will need to work on my conditioning for this. Depends how high the yoke is, but my aim is to complete all objects
1) Max axle 95kg start, 10 kg jumps, belt cleans allowed
Haven't trained axle seriously before, but I will have to now! Belt cleans are allowed which makes it a little easier for me to learn. I imagine the opening weight would be fairly comfortable atm, and there is a fair chance I could do 105 clean and press at the moment, given a 110 barbell push press from racks. I would like to achieve 115 kg on the day
2) 110kg farmers and 260kg yoke medley,20m each way
Not a bad event, not a great event for me. Still need to work on my foot speed with farmers. Yoke won't be a problem, again need to train this regularly now. Aim is to do this quicker than I did the similar course at COTF2
3) car deadlift for reps ~230 kg from 18",side handles
Well I'm going to have to scrap Coan-Philipi for now, and train rack pulls from 17/18". My deadlift from the floor actually increased following rack pulls last time, and my lockout is still quite slow, so hopefully training 18's will boost my regular DL too.
4) 90kg block press for reps
Not looking forward to this. Wouldn't be suprised if I no rep this. There is a 100 kg block I can practise the clean on at Strength Tec, and I will train my barbell strict press hard as always. Aim 1 rep
5) keg loading over yoke,60kg from 20m,90kg from 15m,100kg from 10m and 120kg from 5m
Will need to work on my conditioning for this. Depends how high the yoke is, but my aim is to complete all objects
Its gonna be a great comp
Terminator30/05/12 @ 12:41
Darrenmac1988 said:
Its gonna be a great comp
Its gonna be a great comp
That it will be! The standard of the guys is a little higher than my first novice comp, so it will be a great way to bridge the gap between now and a proper u105 comp.
Events look cool too, kegs over a yoke makes a change from stones, and I've always wanted to try block press - it looks badass! Car deadlift is cool too
Terminator30/05/12 @ 12:45
Bench Press (Intensity Day):
50 kg x 8
70 kg x 5
85 kg x 5
100 kg x 1
110 kg x 3
Pretty comfortable, might have had a 4th, but stuck to the required reps. Will do a double next week, and a single the week after.
Squat:
60 kg x 5
90 kg x 5
120 kg x 5
140 kg x 5
150 kg x 5 Comfortable
157.5 kg x 5
170 kg x 1 Harder than I would have liked, but probs had another 5 kg there
Squatting strength is coming back now
Pull ups:
BW x 8,8,8,8,8,6,5 (51 reps, might have been 43 though)
Face pulls:
3 sets
1 hour 20
50 kg x 8
70 kg x 5
85 kg x 5
100 kg x 1
110 kg x 3
Pretty comfortable, might have had a 4th, but stuck to the required reps. Will do a double next week, and a single the week after.
Squat:
60 kg x 5
90 kg x 5
120 kg x 5
140 kg x 5
150 kg x 5 Comfortable
157.5 kg x 5
170 kg x 1 Harder than I would have liked, but probs had another 5 kg there
Squatting strength is coming back now
Pull ups:
BW x 8,8,8,8,8,6,5 (51 reps, might have been 43 though)
Face pulls:
3 sets
1 hour 20
michael_xyz30/05/12 @ 23:37
Terminator31/05/12 @ 10:08
michael_xyz said:What are you running for bench and squat?
Good stuff Terminator.
Good stuff Terminator.
Texas Method for bench ( 5 x 5 Monday, and alternating between triples, doubles and singles on Friday)
Squat, I'm training Monday and Friday, ramping 5 x 5, trying to add 2.5 kg each session. When that stops working it will be Texas Method for squat too!
Darrenmac198831/05/12 @ 12:54
Terminator said:
That it will be! The standard of the guys is a little higher than my first novice comp, so it will be a great way to bridge the gap between now and a proper u105 comp.
Events look cool too, kegs over a yoke makes a change from stones, and I've always wanted to try block press - it looks badass! Car deadlift is cool too
That it will be! The standard of the guys is a little higher than my first novice comp, so it will be a great way to bridge the gap between now and a proper u105 comp.
Events look cool too, kegs over a yoke makes a change from stones, and I've always wanted to try block press - it looks badass! Car deadlift is cool too
Yeah real good set of events. It will be my first comp so I'm really looking forward to it! Never tried the block press either so it should be interesting.
LessThanLuke31/05/12 @ 13:44
Darrenmac1988 said:
Yeah real good set of events. It will be my first comp so I'm really looking forward to it! Never tried the block press either so it should be interesting.
Yeah real good set of events. It will be my first comp so I'm really looking forward to it! Never tried the block press either so it should be interesting.
x 2
Good luck with your training leading up to it mate.
Terminator31/05/12 @ 16:00
Darrenmac1988 said:
Yeah real good set of events. It will be my first comp so I'm really looking forward to it! Never tried the block press either so it should be interesting.
Yeah real good set of events. It will be my first comp so I'm really looking forward to it! Never tried the block press either so it should be interesting.
With a 105 kg strict press I think you'll be ok, I just need to get some stronger shoulders quickly haha
LessThanLuke said:
x 2
Good luck with your training leading up to it mate.
x 2
Good luck with your training leading up to it mate.
Good luck to the both of you, look forward to meeting !
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