2009 - A Year for Strength
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| Boar |  | ... | 09-07-2009 @ 20:53 |
 Nothing left in the tank. Member 5, 25566 posts Administrator | nice vids mate !! wierd regarding the bench !! even though the spotters seemed to jump in quick , im very suprised you were given the lift , still , its up to the judges what they do !! | ||
| LukeC | | ... | 14-07-2009 @ 22:35 |
 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 Boar, I was really confused at the time and bit annoyed because I thought the spotters had cost me the lift but when the centre judge is the head of the WPC, the side judges tend to listen to what he says! Anyways, back to training I go! Sunday 12/7/09 at Fitness First, Leeds Squat: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 Bench: 50kg x 5 60kg x 5 70kg x 3 Deadlift: 60kg x 5 80kg x 5 100kg x 5 120kg x 5 ------------------- Kept my return session nice and light, still stiff from it the next day! I always am when I take time off training, its pretty annoying but there isn't much I can do about it. Im going to be investing in some squat briefs and a bench shirt asap so Im going to really build up the assistance work. Ive been thinking recently I need to build up my back strength which I have neglected in recent times because it used to be my main strength. operation Back like a bison begins.  | ||
| LukeC | | ... | 22-07-2009 @ 22:15 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Im a week behind with updating this thing already. Here is an update: Monday 15/7/09 at Fitness First, Leeds Squat: 60kg x 5 80kg x 5 100kg x 5 115kg x 5 130kg x 5 Deadlift: 60kg x 5 90kg x 5 120kg x 5 150kg x5 ------------------- Squat felt good. Not amazing but getting into the groove nicely. Deadlift felt great, really fast and powerful. Friday 17/7/09 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 65kg x 5 70kg x 5 Threw in plenty of assistance to this session. Worked upper back/arms. ------------- Another solid comeback session, squat felt a bit better and bench was ok. Monday 20/7/09 at Fitness First, Leeds Bench: 50kg x 5 60kg x 5 65kg x 5 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Military Press: 25kg x 5 30kg x 5 35kg x 5 40kg x 5 Followed by just about every upper body assistance excercise I could think of, including some Kroc Rows. -------------- I felt I was in need of some bench volume having not done much in the run up to the comp. I kept the overhead nice and light as I havn't done it in a while, while work on upping it a bit over the next few weeks. Wednesday 22/7/09 at Fitness First, Leeds Deadlift: 60kg x 5 95kg x 5 130kg x 5 145kg x 3 160kg x 5 - 5 rep pb Squat: 60kg x 5 90kg x 5 Knee wraps on 120kg x 5 150kg x 5 --------------------- Kick ass session. My deadlift is going really well post-comp. Deadlifting with no chalk either at the moment, my grip is better than I thought it was. To hit a pb not long after comp feels good although if im nailing 205kg for a single 160kg x 5 should be do-able. I think the the 150kg is equal to pb so next week will hopefully see a pb on both squat and deadlift. | ||
| Joni | | ... | 23-07-2009 @ 08:14 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | dude, i thought you were supposed to start doing more assistance work/volume as per porkpies suggestion? | ||
| MrSmall | | ... | 23-07-2009 @ 08:18 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Joni said: dude, i thought you were supposed to start doing more assistance work/volume as per porkpies suggestion? Read closer, he is even doing DB ROWS! | ||
| Beard_Of_Iron | | ... | 23-07-2009 @ 14:40 |
 Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266591.0 kgs @ 101kgs UnEq | they let you deadlift at Fitness First?  | ||
| LukeC | | ... | 01-08-2009 @ 16:35 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Joni said: dude, i thought you were supposed to start doing more assistance work/volume as per porkpies suggestion? Dude, read close, its like English isnt your first language or something. Im getting plenty of volume and assistance work in now, I think it might be starting to pay off as well. Here is my weekly update lol. Saturday 25/7/09 at Fitness First, Leeds Squat: 60kg x 5 90kg x 5 Knee wraps on 120kg x 5 140kg x 5 155kg x 5 - 5 rep pb Bench: 50kg x 5 60kg x 5 67.5kg x 5 72.5kg x 3 Monday 27/7/09 at Fitness First, Leeds Bench: 50kg x 5 60kg x 5 67.5kg x 5 72.5kg x 3 72.5kg x 3 72.5kg x 3 72.5kg x 3 72.5kg x 3 Military Press: 25kg x 5 30kg x 5 35kg x 5 40kg x 5 42.5kg x 3 Plus some upper body assistance work. Wednesday 29/7/09 at Fitness First, Leeds Squat: 60kg x 5 90kg x 5 Knee wraps on 120kg x 5 140kg x 5 160kg x 5 - 5 rep pb Deadlift: 60kg x 5 90kg x 5 120kg x 5 145kg x 5 165kg x 3 Yup deadlifting is in fact allowed at Fitness First but I do get complaints from time to time. Friday 31/7/09 at Fitness First, Leeds Squat: 70kg x 5 90kg x 5 110kg x 5 130kg x 5 150kg x 5 Bench: 50kg x 5 60kg x 5 65kg x 5 70kg x 3 75kg x 3 77.5kg x 2 | ||
| LukeC | | ... | 06-08-2009 @ 22:44 |
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 06/08/09 at Fitness First, Leeds Bench: 50kg x 5 60kg x 5 65kg x 5 70kg x 3 75kg x 3 75kg x 3 75kg x 3 75kg x 3 75kg x 3 Military Press: 25kg x 5 30kg x 5 35kg x 5 40kg x 5 45kg x 3 Plus some upper body assistance stuff, including some chins, dips and Kroc rows ---------- Im getting more used to handling the volume on bench and I think it will help a lot for when I finally get in my bench shirt which is now on order from Inzer. Wednesday 06/08/09 at Fitness First, Leeds Squat: 60kg x 5 90kg x 5 Knee wraps on 120kg x 5 145kg x 5 162.5kg x 5 - 5 rep pb Deadlift: 70kg x 5 100kg x 5 135kg x 5 165kg x 5 - 5 rep pb Plus some assistance stuff, including stacking the leg press machine for 5 reps, next machine to stack: calf raise. I also did some planks and some sit-ups, thought I would do some really low impact work. I also tried out doing press-ups for the first time in about 2 years and managed 15 reps without trying which made me laugh compared to my strength levels of a few years ago. ------------- All in all a really solid session. Two nice pbs plus some assitance work. I think im going to stick doing 4 sets on deadlift for now, means im fresh enough to do a 5 rep max after squatting. I might up the opening set to reduce the leaps between sets. I will go back to 5 sets when I switch to training 3 reps, probably in September/October. I would like to extend my thanks to the guys near my deadlift who were giving me funny looks and laughing, really gave me that extra motivation to nail the 5th rep.  | ||
| Boar | | ... | 06-08-2009 @ 22:50 |
Nothing left in the tank. Member 5, 25566 posts Administrator | LOL , top sesh , you going to the worlds mate ? its in bournmouth isnt it ? will probably be the biggest comp the country has seen for a long while .... would be COOLIO to be part of it ... | ||
| LukeC | | ... | 07-08-2009 @ 00:31 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Im not just going to the worlds, im competing in the worlds. Or at least I should be, dont have my invite yet but ive been told that top 3 qualify from each category so I should be in. Should be an awesome comp, I cant wait. | ||
| Boar | | ... | 07-08-2009 @ 08:00 |
Nothing left in the tank. Member 5, 25566 posts Administrator | yea, thats what i meant mate , gonna be some great lifting goin on | ||
| LukeC | | ... | 14-08-2009 @ 14:25 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | No time for training last week after Thursday which was annoying but not the worst thing in the world at this stage. My bench shirt arrived yesterday so I am now the proud owner of a size 20 Inzer Rage X bench shirt. It is tiny! I tried on my brothers size 42 and it just slipped on so size 40 was needed. Tried it on last night and its really tight! I will hopefully be using it in the gym for the first time tomorrow, see what I cant do off a 3 board for now. Monday 11/08/09 at Fitness First, Leeds Bench: 50kg x 5 60kg x 5 67.5kg x 5 72.5kg x 3 75kg x 2 77.5kg x 2 77.5kg x 2 77.5kg x 2 77.5kg x 2 77.5kg x 2 Military Press: 30kg x 5 35kg x 5 40kg x 3 45kg x 3 47.5kg x 3 - 3 rep pb Plus some more upper body assistance stuff. Im going to try and work on my db bench, I reckon it will help some of my weak spots on my normal bench. My db rows are now up to 40x5 in each hand. -------------------------------- As boring as these sessions are I think I can feel the difference they are making so its worth it. Maybe once im less of a wimp on bench I will enjoy it more but I cant see myself ever loving it as much as squats and deadlifts. Wednesday 13/08/09 at Fitness First, Leeds Squat: 60kg x 5 100kg x 5 Knee wraps on 125kg x 5 140kg x 5 165kg x 5 - 5 rep PB Deadlift: 80kg x 5 105kg x 5 130kg x 5 150kg x 5 167.5kg x 5 - 5 rep pb Plus a little assistance although less than usual, this session took a lot out of me. --------------- Really happy with this session. Hitting squat and deadlift pbs in the same session is awesome. Im liking the numbers Im hitting for 5 reps now, they should translate to some solid 3rm and 1rm. | ||
| LukeC | | ... | 15-08-2009 @ 19:21 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Saturday 15/08/09 at Bodyworks Gym, Harrogate Bench: 60kg x 5 65kg x 5 70kg x 3 75kg x 2 80kg x 1 Shirt on 90kg x F 90kg x 1 90kg x 1 Both final benches were to something approximating a 6 board Squat: 70kg x 5 90kg x 5 110kg x 5 130kg x 5 150kg x 8 - 8 rep pb Box squats: 60kg x 8 60kg x 8 Tried out some new assistance excercises with mixed results and worked on my pull through form. I also did some db rows going up to 42.5kg x 5 which was nice considering the dbs had zero knerl. ---------------- Needing plenty of assistance with by bench shirt I headed to Harrogate with my brother to train with one of his training partners for some early morning powerlifting. The shirt work was difficult and the shirt needs some modification but I was fairly pleased with the first session. I was extra happy to follow it with a double-bodyweight squat for 8 reps, a huge 10kg 8 rep pb. Solid stuff. My squat training gets better and better. | ||
| Beard_Of_Iron | | ... | 16-08-2009 @ 15:37 |
Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266591.0 kgs @ 101kgs UnEq | My squat training gets better and better. Agreed, some excellent squatting in here. | ||
| LukeC | | ... | 23-08-2009 @ 22:50 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Ok so I go holiday in the morning and this needs updating. Here is a quick rundown of my final week before my holiday: Monday: Benched 70x5 for 5 sets plus upper body assitance Wednesday: Squatted 170kg x 5 Deadlifted 170kg x 5 Saturday: Trying to sort out my bench shirt. I keep going from really worried that its too small to it will get sorted in the end. The proof will be in the pudding I guess. I have managed to touch a 4 board so its a start! | ||