2013 - New Year New Thread Same Old Same

Very strong deads Marc!

Cheers Mike and Struan! Really enjoying lifting at the moment think I have a really good balance atm and am progressing well.

Monday 25-2-2013



bw - 99kg

Power Clean

Drills - 70kg
110kg 4 sets of 2

Back Squat

120kg x 2
160kg x 2
belt on
200kg 6 sets of 2

GHB Sit Ups - 3x10

26/02/2013

Strict Press

60kg x 5
90kg x 3
110kg x 1
117.5kg x fail (tried with proper form)
Belt On
105kg x 7 (+1 rep)
127kg x 2 fails + 1 push press

Bench Press (first time in 3 weeks)

bar x 20
60kg x 10
100kg x 5
140kg x 2
160kg x 8
140kg x 8 (miss on 9, used stricter form)

DB Press - 20kg 3x10 (lighter weight and more ROM than last week)

Not a bad session strict wasn't the best think I am healthy enough to start programmed pressing again next week.

Will get a video up later

Wednesday 27/02/2013

bw - 98kg



Clean

60kg x warm up
90kg x 2
110kg 2x1
120kg x 1
130kg x 1 (felt good, more there soon)

Back Squat

130kg x 2
180kg x 1
200kg 6 sets of 3

Pause Squat

130kg 2x2
180kg x 1 (miss on 2)

GHB Sit Ups - bw + 10kg 5x10

Friday 1/3/2013

bw - 97.8



Deadlift

70kg x 5
120kg x 3
170kg x 2
200kg x 1
220kg x 1
Belt On
240kg x 9 (had to put the collar back on and reset after the 7th rep so it was effctivly 7+2 but I would have had 9 for definite, would have been a +2 or 3 rep PB but not sure if I can claime it).
240kg x 5

4" Deficit from the top down

160kg x 3
200kg x 5
230kg x 3

Circuit - 4 laps

Chin Grip Pulldown x 8 / Lat Row x 8 / GHB Sit Ups x 10

2/3/2013

DB Shoulder press - 30kg 3x10
DB Bench Press - 40kg 3x10
EZ Curl - x 12, 10, 8
Rolling pushdown 3x10
Incline Sit ups - 3x10
Rear Delts - 3x10

4/3/2013

bw - 99.1 kg



Jerk

bar x warm up
60kg 2x3
100kg x 1
120kg x 1

Power Clean from low block

60kg 2x3
95kg 3x3

Back Squat

140kg x 1
180kg x 1
200kg 6 sets of 2

GHB Sit Up - bw 3x15

Just read your blog entry about the programme you are putting up, quite a big bit of work - fair play for putting that out there!

I will certainly give it a run at some point. Cheers!

Thanks very much Adamn, really keen to see how people respond to it and thanks for visiting the blog!

Tuesday 5/3/2013



bw - 97.5kg

Bench Press

bar x 10
60kg x 10
100kg x 5
120kg x 1
140kg 5 sets of 10 (11 on the 5th went for a rep out.)

DB Shoulder press - 25kg 3x10
Lat pulldown - 3x10
Lat Raise - pink weights 3x10
Lat Row - 3x10

Notes - happy to be back at bench press, surprised myself with how snappy 140 was feeling looking forward to next tuesday.

loool

Look forward to potentially seeing you at the british classic later this yr. I will be the guy that doesn't look like he lifts . Should be a great weekend

Hopefully see you there, looking forward to lifting at the British again!

Wednesday 6/3/2013

bw - 97 kg



Clean from block

60kg 2x2
105kg x 2
110kg x 2
115kg x 2

Back Squat

115kg x 2
150kg x 1
190kg x 1
Belt
200 kg 6 sets of 4

Press - 60kg 3x10
GHB sit Ups - 3x20

Friday 8/3/2013

bw - 98kg

Deadlift

bar x 5
70kg x 5
120kg x 3
160kg x 2
200kg x 2
240kg x 1 (slooooow)
Belt
255kg x 1 (stopped after the first as I was feeling like ass and though I was going to vomit on the first rep)
275kg x 1 (slow)
215kg 2x3

Pull Ups

bw x 8
bw + 15kg x 8
bw + 25kg x 3
bw x 8

Chin Grip Pulldowns - 4x8
GHB Sit Ups - 4x10

Notes - My friend of 5 years is leaving this weekend he got himself a Job down in bath so I was out for a few pints on a school night. Awful idea, last time drink is going to f**k with my training. So depressed after today's performance feel like I've spunked all the momentum I have gained this year.

I know it's not the case just did what I could today I will redo this workout next week and see how it goes.

s**tty heavy session to end what has been a very good week. Just have some easy upperbody tomorrow and then back to Squat on Monday. I'll get a vid up tonight.

At least you still went in and did something rather than nothing - clear conscience, rest up then next week will be better.

Kill it next week Marc...your one strong unit!