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2009 - A Year for Strength

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LukeC		...	25-10-2009 @ 00:39
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	Oh yeah my journal. I remember the days I used to update this. I will give a general update soon. And cheers Boar, I cant wait for the Worlds, should be amazing.
LukeC		...	02-11-2009 @ 15:32
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	Here is where I am at with just over a fortnight to go till the comp. Squat: Going well, squatted 210 last week which I think will be my opener. Hopefully going to go for: 210/220/230 Bench: Finally got a touch on Friday with 95kg so that will be my opener. Im going to see if I get a lighter touch on Friday I will open with that, I am contemplating opening raw then putting my bench shirt, will see how Friday goes. Deadlift: Going mediocre I would say, hopefully going open ~190 then go for 200 then 210, giving me a pb. Ive got my weight down under 78kg which is good, I was over 80kg about a month/6 weeks ago so im now at a weight I can comfortably cut from.
Beard_Of_Iron		...	02-11-2009 @ 19:27
Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266 591.0 kgs @ 101kgs UnEq	squats look strong, Luke! all the best for the meet.
LukeC		...	10-11-2009 @ 23:01
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	Cheers Beard, im hoping for a solid 230kg at the Worlds, if I get that I will be very happy. I've now finished my pre-comp training. I managed to get 90kg to touch in my shirt on Saturday, so my numbers will hopefully go something like: Squat: 210/220/230 Bench: 90/95/100 Deadlift: 190/200/210 Giving me 3 PBs and a 540 total, nearly a 30kg improvement. Bring on the worlds!
LukeC		...	16-11-2009 @ 11:53
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	Im now sat in my hotel enjoying the free wi-fi. Weighed in at 73.7kg! So ive got plenty of eating and drinking to do today, all part of the fun! I lift tomorrow. Im feeling ready for it but I think I might be starting with a cold, fingers crossed it will hold off until after my comp!
good4gains		...	16-11-2009 @ 22:01
good with physics, not so with grammar Member 900, 2544 posts SQ 300, BP 220, DL 350 870.0 kgs @ 95kgs UnEq	good look at the comp mate.
LukeC		...	18-11-2009 @ 16:58
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	Squatted 220kg, benched 90kg, deadlifted 210kg for 3rd place in my class. Tired and achey as hell but happy.
MrSmall		...	18-11-2009 @ 17:03
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Ah good on you mate, well done, 3rd place in Worlds! Cracking. What did you guys above you get?
Boar		...	18-11-2009 @ 17:10
Nothing left in the tank. Member 5, 25568 posts Administrator	top stuff mate, well done !!
good4gains		...	18-11-2009 @ 19:21
good with physics, not so with grammar Member 900, 2544 posts SQ 300, BP 220, DL 350 870.0 kgs @ 95kgs UnEq	nice squat and a new deadlift pb well done
LukeC		...	27-11-2009 @ 23:08
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 guys. Here is my write-up, a little bit late! Weighed in at 73.7kg and like I said I wasn't feeling 100% fit. But this was the worlds after all so I had to man up, take some vitamin c and some paracetamol and get on with it. Squat: Warm-up: 75kg x 5, 115kg x 3, 135kg x 2, 155kg x 2, 175kg x 1 then 195kg x1 Opening squat: 210kg - Missed This went down fine but I fell forward on the way up. I should have nailed this opener, I destroyed it at the Brits, but no such luck this time. The fact there was a cock-up with the timings told to the lifters meaning there was 45 minutes between my last warm-up and my first squat probably didn't help. Second squat: 210kg - Passed This was more like it and as always after I've got my first squat in I felt 100 times calmer. After missing my squat opener at 2 out of my last 3 competitions I really need to learn to be more calm before I get my first squat in although both of those times I was ready to go then had a delay before lifting. Third squat: 220kg - Passed Got this one nice and easy too. I had considered going for 225kg, a nice 2.5kg pb and a 3x bodyweight squat, but I played it safe and I was hoping for a total pb above all else so I played it safe and nailed 220kg. Bench: Warm-up: 50kg x 5, 60kg x 3, 70kg x 1. Bench Shirt on 80kg x 1 to a 2 board, 85kg x 1 to a 1 board. Opening Bench: 90kg - Passed Nice and easy, like an opener should be. A nice 5kg bench pb, which obviously should be there given I have gone from raw to a shirt. Second Bench: 95kg - Missed Third Bench: 95kg - Missed I should have got this weight but missed it one the way up both times. Frustrating but I will get much more out of my shirt at my next competition. Having Andy Bolton lifting me off on bench was pretty awesome. Deadlift: Going into the deadlift my left thigh was really sore, I was struggling to get down to the bar after some massage and deep heat and the pain faded slightly. Once I got to the platform the pain had gone but considering my form on my final lift it was obviously effecting me more than I realised. Warm-up: 70kg x 5, 110kg x 3, 130kg x 2, 150kg x 1 and 170kg x 1 Opening deadlift: 190kg - Passed Got this one nice and easy as it should. Second deadlift: 200kg - Passed Ditto. Third Deadlift: 210kg - Passed Came up well and locked it out, got the down signal and three white lights for a 5kg pb. Considering less than a year ago I lifted 190kg at the BWLA NW comp last year I'm really happy with a 20kg improvement. All in all a 520kg total, a 7.5kg improvement on the Brits and a 100kg improvement on the BWLA NW last year. I cant wait for 2010 and some more pbs. Thanks for the help: Smallsy and Anthony the Machine at the Sugden John Marsden and Gaz Boulton at the Olympic Rick and Alan at Addlington My brother, Elliot and Andy Bolton at Ralls Gym in Leeds And my Dad, who helped me all day at the comp while taking all my crap.
MrSmall		...	28-11-2009 @ 12:08
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	100kg increase on a meet total is awesome, gear or not, SPECIAL CREATINE OR NOT! Especially or not in your case!! Good man, looking forward till next comp buildup.
Beard_Of_Iron		...	28-11-2009 @ 12:24
Head of Department, Ministry of Beards Member 580, 2634 posts SQ 210, BP 115, DL 266 591.0 kgs @ 101kgs UnEq	great going Luke!
andydanjosh		...	04-12-2009 @ 21:33
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	looking strong bud
LukeC		...	06-12-2009 @ 14:42
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 for the comments guys. After a couple of light comeback sessions I returned to full training this week with a new training schedule: Monday: Bench: Volume bench, this week was 60kg for 5 sets of 5 Overhead, did 40kg for 3 sets of 3 Barbell rows, 70kg x 5 Lat pull downs Culrz for gunz Dips Running on the treadmil Wednesday: Squats, 140kg x 5 (belt only) Deadlift, 140kg x 5 Close grip bench, 50kg for 3 sets of 8 Leg press Friday: Box squats, 120kg x 5 (belt only) Volume bench, 62.5kg for 5 sets of 5 Meant to do db rows and chins on this day but didnt have the time Running again This is my training schedule for the next few weeks. It will alter slightly as I get closer to my next comp. Squats will go suited, box squats I will wear briefs, close grip bench will be replaced by speed bench and one of the volume bench sesions will be replaced by a shirted session. For now though Im liking this schedule and it should boost all 3 of my lifts well. It increases my workload but not to the extent where im going to be burnt out. If I get chance I would like to throw in some GPP but this is dependant on training in a gym with the right equipment.

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