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2009 - A Year for Strength

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LukeC		...	22-01-2009 @ 13:01
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Wednesday 22/1/2009 at the Sugden Sports Centre, Manchester Deadlift: 60kg x 2 80kg x 5 105kg x 5 130kg x 5 147.4kg x 5 Bench: 40kg x 5 50kg x 5 57.5kg 5 65kg x 5 50kg x 8 ------------------------- Deadlifts were nice and easy and I made up for my lack of benching in my previous two sessions by benching on my deadlift day. All systems go!
LukeC		...	23-01-2009 @ 23:49
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Friday 23/1/2009 at The Sugden Sports Centre, Manchester Squat: 70kg x 5 90kg x 5 115kg x 5 140kg x 5 155kg x 5 - 5 rep squat PB Bench: 50kg x 5 55kg x 5 60kg x 5 65kg x 5 ---------------- Man that squat PB was hard, but it felt damn good to get it. Since it was pretty god damn tough im going to revert to doing a PB for 3, then for 5 as I was doing previously meaning im still putting 2.5kg on a week which is pretty solid. Too many of my warm-ups were too high, Im mostly pinning this on DOMS from Wednesday which always makes my depth really bad on the lighter sets. Bench was ok, Im starting warming up at a higher weight now as Im trying to get some volume in. This is just stage one of the plan but it was the easiest and least time consuming to do. What I did quite like about my top bench set was how I managed to keep my body tight throughout the 5 reps.
Lurkio		...	24-01-2009 @ 06:43
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235 600.0 kgs @ 108kgs UnEq	Well done on the PB mate.
LukeC		...	28-01-2009 @ 17:55
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Post Edited: 28.01.2009 @ 17:55 PM by LukeC Cheers Lurkio. Tuesday 28/1/08 at The Sugden Sports Centre, Manchester Squat: 70kg x 5 92.5kg x 5 125kg x 5 150kg x 2 157.5kg x 3 - 3 Rep PB Bench: 50kg x 5 60kg x 5 65kg x 5 67.5kg x 3 50kg x 8 50kg x 8 ---------------------- Really, really pleased with the squat which was witnessed by sam who posts on here from time to time and popped up to sugden for a squat session with me, always a pleasure to train with a fellow sugden member. We were briefly joined by baz who was always closet bodybuilding. Thhe 50kg bench sets were a little bit random but due to exams I wasn't really sure when my next session was going to be so I thought I would get a bit of volume in.
LukeC		...	05-02-2009 @ 22:52
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	So I havnt updated this in a while, to keep you all informed: I have now done a: 160kg x 5 squat 160kg x 3 deadlift and the other day I did a 67.5kg bench which was the best bench Ive done in a while. I also nailed a 45kg x 5 military press which was a pb. Normal service of keeping my journal up to date will now resume!
just_t		...	05-02-2009 @ 22:58
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	great progress!! 4 plate a side squat looming
LukeC		...	10-02-2009 @ 16:17
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Monday 9/2/2009 at The Sugden Sports Centre, Manchester Squat: 60kg x 5 80kg x 5 100kg x 5 120kg x 3* 140kg x 3* 162.5 kg x 3* - 3 rep PR *Wearing knee wraps Bench: 50kg x 5 60kg x 5 70kg x 3 -------------- So I have taken the plunge and im going equipped, starting with knee wraps then a single ply suit also tommorow, hopefully at Addlington. I felt a good pop out of the knee wraps but I know I can get them much tighter. I was also quite happy with my bench, its the heaviest Ive benched in 2009.
LukeC		...	14-02-2009 @ 11:52
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Wednesday 11/2/09 at The Sugden Sports Centre, Manchester Squat: 50kg x 5 80kg x 5 100kg x 3 - in suit, nowhere near depth 120kg x 3 - in suit, nowhere near depth 140kg x 3 - in suit, ~1 inch to depth 160kg x 3 - in suit + knee wraps, ~1 inch to depth 180kg x 1 - in suit + knee wraps,
LukeC		...	17-02-2009 @ 11:52
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Friday 13/2/2009 at The Sugden Sports Centre, Manchester Military Press: 30kg x 5 40kg x 5 50kg x 3 - 3 rep PB Bench: 50kg x 5 60kg x 5 70kg x 5 60kg x 8 ----------------- Was a bit of a filler session since I was short on time but Im quite happy with my efforts. Monday 16/2/2009 at The Sugden Sports Centre, Manchester Squat: 60kg x 5 90kg x 5 120kg x 5* 140kg x 5* 150kg x 3* 165kg x 3 - 3 rep PB* *In loose knee wraps -------------- Really happy with this squat, it kicked serious ass. It being the Sugden on a Monday night after 5pm I never stood much chance of getting near the bench which I didn't but I'm planning an epic upper body day latter this week so it is no huge loss.
LukeC		...	23-02-2009 @ 13:02
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Wednesday 18/2/09 at The Sugden Sports Centre, Manchester Basically consisted of a trying out a few million different weights, stances etc. to try and hit depth. Come this Wednesday I reckon I might just nail it. I go the suit on a lot quicker this week which was nice. Friday 20/2/09 at The Sugden Sports Centre, Manchester Deadlift: 60kg x 5 90kg x 5 120kg x 5 150kg x 5 165kg x 3 - 3 rep PB Bench: 50kg x 5 62.5kg x 5 72.5kg x 3 60kg x 8 ---------------------- I was quite chuffed with this session. My shoulder was really sore on Wednesday and Thursday for no apparent reason but it felt a lot better on Friday so I was able to do a good bench which followed a really solid deadlift which felt pretty easy for a pb.
LukeC		...	26-02-2009 @ 02:33
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Monday 24/2/09 at The Sugden Sports Centre, Manchester Squat: 60kg x 5 90kg x 5 120kg x 5* 150kg x 5* 170kg x 3 - 3 rep PB* *Loose knee-wraps --------------------------- Arriving at the Sugden I found, to my disgust, Joni and Fat Baz doing cardio work! Weak effort, you will never build a world-beating power belly if you do cardio! Other than this I was happy with this session. I was due to do a 167.5kg squat but since I couldn't find the 1.25kg plates I nailed 170kg instead. First two were to depth, last one maybe not but I will take that. Wednesday 26/2/09 at The Sugden Sports Centre, Manchester Squat: 60kg x 3 100kg x 3 130kg x 3* 160kg x 3* 170kg x 2* 180kg x 2* 150kg x 2 *To a box ------------------- So in order to sort out my suited squat groove I decided to squat to a box I know is at depth. Having done this successfully I tried 150kg with no box and got it very close to depth, I reckon next week I wont need the box to hit depth since my groove will just come naturally. Joni was absent tonight which meant a real lack of banter though Ant the Machine was as reliable as ever and spotted me.
Joni		...	26-02-2009 @ 12:25
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	to depth? I believe it when i see it feeling like its progressing with the suit?
LukeC		...	04-03-2009 @ 01:12
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Joni, you can have a go at my depth when I see you do a back squat to depth. Friday 27/2/09 at The Sugden Sports Centre, Manchester Bench: 52.5kg x 5 62.5kg x 5 72.5kg x 2* Deadlift: 70kg x 5 100kg x 5 130kg x 3 160kg x 3 170kg x 1** *Aiming for 2/3 reps **Aiming for 1/2 reps --------------------- Not a great session, I felt a bit sluggish and tired throughout and my max efforts were ok but not great. I think a combination of bad sleep and crap eating didnt help the fact I was already not feeling great. All the same I hit some decent numbers, im approaching the sort of numbers I want to be opening with so hopefully I can really push them and really hit some quality numbers at the comp. Monday 3/3/09 at The Sugden Sports Centre, Manchester Squat: 60kg x 5 100kg x 5 130kg x 3* 160kg x 3* 175kg x F - This was misloaded to 185! 175kg x 1 - 1 rep PB* *Loose knee wraps ------------------------ A great session, a solid squat and plenty of banter with Baz, MrSmall and Ant the Machine all in attendance. The 185kg misload made my buckle at the bottom, Baz and MrSmall can share the blame for this error! I reckon I could have hit 175kg for 2 but I thought it was better to play it safe after 'failing' the previous attempt. It was judged as good depth by Baz as well which made me very happy, as most of the gym found out as I shouted quite loudly after my squat "YES!", I reckon I earned it.
LukeC		...	07-03-2009 @ 01:30
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Wednesday 5/3/09 at The Sugden Sports Centre, Manchester Squat: 60kg x 5 100kg x 5 130kg x 3* 150kg x 3* 160kg x 2* 170kg x 1* 180kg x 1* 190kg x 1* 190kg x 1* *In suit --------------------- This was a real mixed bag. The 130kg was good technique, if I followed that line I would be all good. The problem was it took until my second attempt at 190kg to get back into that groove. I would class the second 190kg attempt as 'questionable depth', which isn't great but Im getting somewhere at least. I think Ant the Machine is on to something when he said I just need to go at with no fear. Time to unleash the beast next Wednesday! It works well enough on my deadlift. Friday 7/3/09 at The Sugden Sports Centre, Manchester Deadlift: 70kg x 5 100kg x 3 130kg x 3 160kg x 2 175kg x 2 - 2 rep PB Bench: 50kg x 5 60kg x 5 70kg x 3 75kg x 1 77.5kg x 1 - 1 rep PB 80kg x 1 - 1 rep PB ----------------------------- I was feeling happy with myself after my deadlift which was pretty solid and felt much better than last week. This was followed by an amazing bench session. My left elbow and forearm had been really sore since half way through my session on Wednesday, throughout Thursday and then into my session on Friday. Because of this I thought I would go fairly light on the bench and really work on getting my groove spot on. However once 75kg felt so light, and spurred on by MrSmall's constant crap talking, I decided to go for a decent weight on bench and nailed 75kg. I was sensing PB time, I hit 77.5kg and was feeling good. 80kg was loaded on and I managed to grind it out to put 5kg on my bench in one session. Considering I have put 10kg on my bench in the last year I was pretty happy to say the least!
LukeC		...	12-03-2009 @ 01:51
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Monday 9/3/09 at The Sugden Sports Centre, Manchester Squat: 70kg x 3 100kg x 3 130kg x 3* 160kg x 3* 180kg x 2 - 2 rep PB* *Loose knee wraps --------------- Hell yeah, kick ass squatting at the moment. Wednesday 11/3/09 at The Sugden Sports Centre, Manchester Squat: 70kg x 5 100kg x 3 130kg x 3* 165kg x 3* 185kg x 2* 200kg x 1* 200kg x 1 - 1 rep PB** *Loose knee wraps **Tighter knee wraps ---------------------------- More kick-ass squatting. First go at 200kg was lame again, purely a confidence thing. Im going so far ahead of the weights Ive lifted before at the moment its hard to just get under the bar and lift without thinking "oh man this 200kg". Kudos has to go to Joni for doing my wraps on my final set and to MrSmall, Loz and Ant the Machine for the spotting.

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