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2009 - A Year for Strength

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Joni		...	26-03-2009 @ 14:35
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	GOOD LUCK MAN!!!!
MrSmall		...	28-03-2009 @ 16:49
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	silly fat c**t weighed in at under 75kg, made weight squatted 200kg, success benched 75 then got 82,5 and 82,5 red lighted, he felt hard done by this then deadlifted 195, got 205 red lighted for hitching which he claims is bs to be honest. 470kg total, solid. well done LukeC!
Tommy		...	28-03-2009 @ 17:20
The Original Power Belly Member 544, 357 posts SQ 170, BP 115, DL 210 495.0 kgs @ 90kgs UnEq	Post Edited: 28.03.2009 @ 17:42 PM by Tommy Well done mate. Savage squat!
Joni		...	28-03-2009 @ 17:39
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	nice one with the milestone comp squat!!! hope there are vids to back up all this complaining about red lights
LukeC		...	29-03-2009 @ 18:38
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: 30.03.2009 @ 12:11 PM by LukeC I cut down quite nicely from 77.3kg on Thursday to 74.5kg by weigh-in. I hit a 472.kg total, including a British squat record. Will do a full write up tommorow when im less tired. No videos alas. If I do the next Addlington Push/Pull comp I will open with 205kg and nail it.
LukeC		...	30-03-2009 @ 23:28
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	BPC Welsh Championships 2009 at Dalton Road Community Centre, Port Talbot, Wales Having being shifted from the South East comp to Wales I lost a week of training. I wasn't too upset, I felt quite ready but another weeks training would have been nice. In contrast to my previous comp which was held in nearby Colne I headed down to Port Talbot on the South Wales coast. I met my brother in Manchester Piccadilly station on the Thursday and we jumped on the train. Arriving in Port Talbot we checked into out hotel and quickly dashed upstairs to check our bodyweights. We both weighed in at 77.3kg meaning a cut of almost 2.5kg would be needed. After several successive spells sat neck deep in steaming hot bath water I had dropped to just above 76kg. After waking up in the morning I was down another few hundred grams. Another sweat bath took me under 75kg and we headed off for weigh in. I weighed in at 74.2kg and posted my openers of 200/70/185. We headed straight for the nearby supermarket to get some food. I wasn't feeling great since I hadn't eaten or drunken anything for 24 hours in order to make weight. I went to sleep on Friday night having consumed 5,000 calories to regain the weight. A dodgy stomach did not help this process. I woke up on Saturday morning feeling quite calm. Lifting was due to start at 11am. I ate breakfast at the hotel then headed for the venue. As well as trying to warm-up for squats me and my brother were dashing about trying to find someone who would be able to help us during the comp, not the ideal preparation. Squat warm-ups: 60kg x 3 100kg x 3 120kg x 3 140kg x 2 160kg x 2 180kg x 1 Just in time we found some guys from Bulldog's team to help us with knee wraps. Helping me was Lloyd who is well known for his brutal knee wrapping. This would have been perfect had they not been put on too early do to the announcers initially placing me as the 3rd squatter when I was about 7th. Squat opener: 200kg Arriving at the mono-lift I was far too anxious, not focused enough and in a lot of pain from the knee wraps. I tilted to my left and failed the lift. Second squat: 200kg - BPC Under 20 75kg Squat record No mistakes this time. Got the record and walked away hoping for more. Third squat: 210kg Another squat fail. On this I fell forward slightly, lost balance and had no chance of recovery. Fourth squat: 210kg Since I was attempting to break (my own ) squat record I was granted a fourth squat. On this occasion I cut it too high. A mix bag really. A British record which is great obviously but I was disappointed not to get more considering I destroyed 210kg in training. 500lbs is definitely coming soon though. Some waxy maize then onto bench. Bench warm-ups: 50kg x 5 60kg x 5 65kg x 1 paused A small crowd gathered around the bench for this warm-up for some reason. Id like to think I was the main attraction but I'm guessing Chris Jenkins was the more likely focus since he was in my flight. Bench opener: 70kg A nice easy opening bench. This was quite a conservative opener but I was preserving my squat record. If not I would probably have gone for 75 to open but 70kg felt so light I went into my second bench with plenty of confidence. Second bench: 77.5kg Another good bench. A 7.5kg comp PB also. Third bench: 82.5kg This would have equalled my gym PB but I got a harsh (not just in my opinion) call as I was judged to have done a double movement. I was quite pleased with a 77.5kg bench and I know I still have plenty of work to do on this. Hopefully I can get to 90kg raw this year and then get into a bench shirt some time in the second half of next year. Deadlift time! Deadlift warm-ups: 80kg x 3 100kg x 3 120kg x 3 140kg x 2 165kg x 1 Feeling strong I was looking forward to some deadlifting. Deadlift opener: 185kg Just like in training this flew up. Opening at over 400lbs was pretty kick-ass (especially since my brother opened at 175kg) Second deadlift: 195kg I was really happy with this, a 5kg PB and I was gunning to break the 200kg barrier. Third deadlift: 205kg As Mr. Small mentioned I felt really hard done by on this lift. It was judged to have been hitched but nobody I spoke to (other than the referees) thought this was the case. Total: 472.5kg So all in all quite a good day but maybe one that could have gone a little better. It was only my second comp and I've learned a lot from it. I missed the British qualifying total of 520 but who knows, with a squat record I might just get an invite. I hit a few nice milestones in this comp (1,000lbs total, 200kg squat, bodyweight bench lol) and came close to some others (200kg deadlift). Thanks for the help in training guys (especially Joni and Mr. Small) and for everyone else thanks for the advice. A big word of thanks to my brother John who is my constant training partner, even if we might be separated by at least 50 miles most of the time. At the start of this journal I set some goals. I've beaten some of those and I think I'm on course for the rest. So here are some revised goals: Either a 500lbs suited squat or a 187.5kg raw squat (GBPF U23 record) - This depends on which comps I do later in the year Still hoping for a 90kg raw bench - I'm now 7.5kg off whereas I was previously 15kg off. A 200kg deadlift very soon then a 500lbs deadlift before the end of 2009.
LukeC		...	11-04-2009 @ 13:54
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: 11.04.2009 @ 13:58 PM by LukeC Back to training! Monday 6/4/09 at Fitness First, Leeds Squat: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 Bench: 50kg x 5 60kg x 5 60kg x 5 60kg x 5 Deadlift: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 -------------------- First session back, nothing too heavy, just getting back in the groove. Wednesday 8/4/09 at Ralls Gym, Leeds Squat: 60kg x 5 90kg x 5 100kg x 5 100kg x 5 120kg x 5 60kg x 15 Deadlift: 60kg x 5 70kg x 1 70kg x 1 70kg x 1 ---------------------- Aborted the deadlifts since the hangover had really started to kick in by this point. I was happy with the squats since I have now shifted to low bar, the adjustment was strange at first but not as bad as I would have expected. Since the gym was pretty quiet with most of the usual lifters having done the BPC South East the few days before the atmosphere was a little different!
Paul_D		...	11-04-2009 @ 16:12
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Well done on the recent comp success mate, excellent numbers! I'm sure you'll hit your goals soon enough. Paul
MrSmall		...	11-04-2009 @ 19:39
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Sounds like a better session than my comp so well done, thanks for the belt mate, it made a definite difference in making my fails closer fails, will def. invest in one at some point, thanks again.
LukeC		...	15-04-2009 @ 17:39
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	Cheers Paul. Smallsy, not long till we will back in the sugden, we both have some serious training to get through! Maybe a trip to the temple of lifting that is Addlington some time as well? Sunday 12/4/09 at Fitness First, Leeds Bench: 50kg x 5 60kg x 3 65kg x 3 70kg x 3 60kg x 5 60kg x 5 60kg x 5 Plus some bench related assistance stuff. ------------- I quite enjoyed this session to say it was bench only. My bench is feeling good right now and I don't feel like I have lost much through not training pre and post comp. Not that there was much to lose but still. Im hoping to start working with some low/medium rep work in the 70kg-80kg range while doing some high rep stuff with 60kg-70kg and hopefully using this to boost my 1RM up past 82.5kg up to ~90kg by my next comp, depending on when that is. Tuesday 14/3/09 at Fitness First, Leeds Squat: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 5 Bench: 50kg x 5 60kg x 5 67.5kg x 3 72.5kg x 3 -------------- My squat is coming back nicely while my transition to low bar position feels pretty good, at lot less hassle than I expected. Bench is still on track.
MrSmall		...	15-04-2009 @ 17:45
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Since you bench raw why not try the 531 for a couple months. I'll be back at Sugden Monday!
LukeC		...	22-04-2009 @ 18:24
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	Ive let this get a little bit behind! Thursday 16/4/09 at Fitness First, Leeds Squat: 50kg x 5 60kg x 5 70kg x 5 Military Press: 30kg x 5 40kg x 5 50kg x 1 52.5kg x 1 - 1 rep pb Deadlift: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 5 ------------- Getting back into it nicely, a military press pb for giggles. Sunday 26/4/09 at Fitness First, Leeds Squat: 60kg x 5 82.5kg x 5 105kg x 5 127.5kg x 5 150kg x 3 Bench: 50kg x 5 60kg x 5 67.5kg x 5 75kg x 3 ------------- Nice stuff. Double bodyweight squats with no belt, pretty good if you ask me. Bench still moving along nicely. Tuesday 21/4/09 at The Sugden Sports Centre, Manchester Squat: 60kg x 5 85kg x 5 105kg x 5 125kg x 5 150kg x 5 - 5 rep pb (I think this a pb) Bench: 50kg x 5 60kg x 5 70kg x 5 77.5kg x 3 - 3 rep pb Definately a pb! --------- Squatting felt good, benching not so good but still a pb. Whenever I switch between the bench in Leeds and the one in sugden it takes a bit of adapting to but im getting used to it now.
LukeC		...	27-04-2009 @ 15:02
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	Thursday 23/4/09 at The Sugden Sports Centre, Manchester Deadlift: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 145kg x 5 Bench: 50kg x 5 60kg x 5 65kg x 5 65kg x 5 65kg x 5 65kg x 5 65kg x 5 ------------------ Solid session with Smallsy and Alex around and about. Im thinking I need to do some grip work since my grip isnt feeling as strong as I would like it to. Sunday 26/4/09 at The Sugden Sports Centre, Manchester Squat: 65kg x 5 90kg x 5 120kg x 5 145kg x 5 155kg x 5 - 5 rep PB Bench: 50kg x 5 60kg x 5 70kg x 3 75kg x 3 80kg x 1 80kg x 1 ----------------- I was very happy with the squat and I still feel like I have plenty more left in the tank. Im hoping to really keep pilling the weight on my raw squat. To hit a 400lbs raw squat would be awesome. On both 80kg bench sets I was hoping for more reps but I lost tightness both times, its something I really need to work on.
Beard_Of_Iron		...	28-04-2009 @ 19:34
Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266 591.0 kgs @ 101kgs UnEq	Strong squatting - I hear you have the misfortune of training with my scruffily-attired sibling.
LukeC		...	02-05-2009 @ 02:50
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	That I do beard, its something I have to put up with. Tuesday 28/4/09 at the Sugden Sports Centre, Manchester Squat: 70kg x 5 95kg x 5 120kg x 5 140kg x 5 160kg x 4 - was going for 5 Bench: 50kg x 5 60kg x 8 60kg x 8 60kg x 8 -------------- Mixed emotions about the squat. I was happy to get 4, the last of which was a real effort which pretty much cleaned me out and knackered me for bench, it was probably the most max effort lift I have ever done in the gym. A few reasons why I didn't nail 5: 1. Lost tightness then struggled to regain it. I think this is due to walking out with low bar which is a total b**ch to do. Im liking my low bar feels once im squatting but walking it out is harder than with high bar. Oh to always train in a monolift! 2. For one reason or another my training pattern has been a bit skewed as of late which meant going for a 5 rep max squat on Sunday then Tuesday, one days rest than my usual two between such attempts. Im thinking when I train again on Tuesday after a few days rest I will be better prepared physically and mentally and absolutely nail it! Thursday 30/4/09 at The Sugden Sports Centre, Manchester Squat: 50kg x 5 60kg x 5 70kg x 5 Deadlift: 60kg x 5 90kg x 5 120kg x 5 150kg x 5 Bench: 50kg x 5 60kg x 5 70kg x 3 70kg x 3 70kg x 3 ------------------- Really happy with this session. The deadlift felt really good. To do double bodyweight for 5 reps with such authority was a real confidence booster. I decided to drop down the weight a little on bench and focus on form a little. I think this paid off as the final set fit in the groove perfectly. If I can get that groove consistently I will be lifting 90kg in no time.

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