2009 - A Year for Strength
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| LukeC |  | 2009 - A Year for Strength | 06-01-2009 @ 00:08 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Post Edited: 06.01.2009 @ 07:49 AM by Rob So I have decided, like plenty of others, new year means new journal.At the start of 2009 I have (all at 75kg bodyweight): A 162.5kg squat in just a belt A 75kg raw bench A 190kg raw deadlift 1 full competition completed with a 422.5kg total To date this is my best achievement: By the end of 2009 I want: A 200kg squat - in knee wraps, quite likely single ply suit also A 90kg raw bench An absolute minimum 205kg raw deadlift A few British records at at least 2 more full competitions A major focus on hitting some big squat and deadlift numbers before turn 20 in May will be my main focus in the first half of the year. In the second half of the year my training will remain powerlifting focused but I want to have better all round strength so that means learning some new excercises like front squats and some proper overhead lifting. All in all Im hoping 2009 could be a big year!  | ||
| shaunclegg | | ... | 06-01-2009 @ 00:22 |
 The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | all the best luke i had a simular idea and thats some big deadlift u got there good luck | ||
| Joni | | ... | 06-01-2009 @ 09:08 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | solid plan Luke! Good luck with it... | ||
| mishima | | ... | 06-01-2009 @ 18:23 |
 pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205395.0 kgs @ 75kgs UnEq | Will watch your progress mate, all the best! | ||
| LukeC | | ... | 08-01-2009 @ 01:38 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Monday 5/1/2009 at Fitness First, Leeds Squat: 60kg x5 80kg x5 100kg x5 125kg x5 145kg x5 Fitness First member challenge: 80% of bodyweight squat, most reps in 60 seconds Reps achieved: 57 ------------------------------- So I was happy with this session, hit a good 5 rep squat then did that silly rep challenge. As you would guess none of my 57 reps would pass in a Powerlifting comp but the first 30 or hit parrellel followed by me gradually going up until the final 5 probably moved about a foot at best. After this I was exhausted and it took me a minute before I could stand up properly so I skipped benching. ------------------------------- Wednesday 7/1/2009 at Fitness First, Leeds Deadlift: 60kg x2 80kg x5 100kg x5 122.5kg x5 142.5kg x5 Plus various other stuff including trying out some dubmell rows which was quite good, think I might do them more often. ------------------------------------ A solid deadlift. I dont know what to think about my technique at the moment, it looks like im not putting much legs into it but im much quicker off the floor than a few months ago so I guess the way my hips shot up before definately hindered me as much as I thought. | ||
| MrSmall | | ... | 08-01-2009 @ 09:45 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Post Edited: 08.01.2009 @ 09:51 AM by MrSmall Good on you mate!Hope to train with you more this year  Nice achievable goals too - if you get more it always feels great! I'm working on 182.5/100/137.5 by this June, again pretty low. At about 4kg per month each! (that's 400lb and 300lb incase you were wondering why the funny numbers) | ||
| Boar | | ... | 08-01-2009 @ 10:09 |
 Nothing left in the tank. Member 5, 25566 posts Administrator | Fitness First member challenge: 80% of bodyweight squat, most reps in 60 seconds Reps achieved: 57 you did 57 reps in 60 seconds ?? holy smokin luke !!! | ||
| LukeC | | ... | 11-01-2009 @ 18:18 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | I did 57 reps in 60 seconds Boar but by the last ten I think I moved the bar about a foot for each rep but the first 30 were just about to parrallel. Saturday 10/1/2009 at Fitness First, Leeds Squat: 70kg x 5 95kg x 5 120kg x 5 145kg x 5 Bench: 40kg x 5 50kg x 5 62.5kg x 5 ----------------------- Less volume today as I had less time to train but I was pleased with it none the less. Im now nearing my 5 rep squat PB so breaking that will be great since I havn't done it in months. | ||
| LukeC | | ... | 13-01-2009 @ 00:33 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Monday 13/1/2009 at Fitness First, Leeds Squat: 70kg x5 90kg x5 110kg x5 135kg x5 147.5kg x5 Bench: 40kg x5 50kg x5 57.5kg x5 65kg x5 ------------- Making some good progress. Squatting is feeling kick as right now. | ||
| shaunclegg | | ... | 13-01-2009 @ 01:11 |
The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | LukeC said: Monday 13/1/2009 at Fitness First, Leeds Squat: 70kg x5 90kg x5 110kg x5 135kg x5 147.5kg x5 Bench: 40kg x5 50kg x5 57.5kg x5 65kg x5 ------------- Making some good progress. Squatting is feeling kick as right now. sounds it and all awesome squat | ||
| PhilE | | ... | 13-01-2009 @ 01:41 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | If you're working up to 147.5kgx5 after a few work sets, then you're going to destroy that 162.5kg next time you do heavy singles, never mind a proper max attempt! Good work... I wish I had the patience to do several weeks of 5s! | ||
| LukeC | | ... | 14-01-2009 @ 21:38 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Cheers Shaun, I see strength seems to run in the Clegg family judging by your numbers! Destroying 162.5kg is definately the plan at the moment Phil. I think my patience will pay off, it better do since I will be doing 5s for a while I reckon or at least returning to the Bill Starr do it for 3 then next session do it for 5 routine which worked really well. I found my old written journal the other day and it proves just about how well Bill Starr's 5x5 routine has worked for me. Here were my numbers: Squat: 100kg x 5 Bench: 47.5kg x 5 Deadlift: 105kg x 5 That was way back in April 2007 so in 20 months I have put 60kg on my squat 27.5kg on my bench and 85kg on my deadlift/since I had only done 5 rep deadlifts at this point 55kg on my 5 rep deadlift So if anyone is after a good program it gets my full recommendation! Especially if you want to improve your squatting, both form wise as well numbers. Anyway, back to the log: Wednesday 14/108 at Fitness First, Leeds Squat: 60kg x 5 70kg x 5 80kg x 5 Deadlift: 60kg x 2 80kg x 5 105kg x 5 130kg x 5 145kg x 5 -------------- 80kg and 105kg felt really slow for no apparent reason, gave myself a bit of a slap then 130kg flew up as did 145kg. I enjoyed briefly deadlifting on a flat(ish) surface, unlike at the Sugden where the floor is about as flat as a corrugated iron roof. Another incentive to train at Addlington, a nice floor to deadlift from! | ||
| LukeC | | ... | 19-01-2009 @ 00:41 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Friday 16/1/2009 at Fitness First, Leeds Squat: 60kg x 5 85kg x 5 110kg x 5 130kg x 5 150kg x 5 - 5 rep pb Military Press: 25kg x 5 30kg x 5 35kg x 5 40kg x 5 Plus some assistance work ------------------------- So my final session at Fitness First and I nail a nice squat PB, double bodyweight for 5 reps. Its also nice to think that was my opener at the BWLA NW last year so to hit it for 5 gives me plenty of hope I should be opening much higher by my next comp. Doing military press again for the first time in ages has made me realise my shoulders are weaker than a four year old girls so Im going to implement plenty of shoulder work in the next few weeks to try and change that, both to improve my bench and also just for all round strength. Talking of bench I was pushed for time since I was heading back to Manchester Friday night so I never got time to bench which was more than annoying. My bench plans for 2009 are not exactly on track thus far! Though once my exams are over I will be able to do some longer sessions at the Sugden and get plenty of volume in. | ||
| shaunclegg | | ... | 19-01-2009 @ 00:54 |
The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | absoulutly awesome mate loving your deadlifts awesome training next mark felix  | ||
| LukeC | | ... | 19-01-2009 @ 22:29 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Post Edited: 23.01.2009 @ 23:45 PM by LukeC Cheers Shaun, Felix better be worried.  Though I reckon even when he was injured recently he could have out deadlifted me!Monday 19/1/08 at The Sugden Sports Centre, Manchester Squat: 70kg x 5 100kg x 5 120kg x 5 130kg x 5 152.5kg x 5 - 5 rep PB --------------------------- So another good and bad session, good because I got a squat PB but bad because once again I didn't get time to bench. Stupid Sugden and its endless que of people wanting to bench! Usually I would have waited it out but exams tommorow mean other thigns (revision) have to come first  | ||