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brynevans | 6-5-6 NorthWestside | 20-02-2008 @ 21:26 | |
Scotbasher - forever Member 59, 2115 posts | After some encouragement from Rick and a few thoughts of my own I've decided to start a log on here. It may help me in working towards my goals this year by doing this. The 6-5-6 is where I would like my 3 lifts to be in hundreds of pounds so that's a 600lb(272kg) squat 500lb(227kg) bench and 600lb deadlift. My current contest bests are 247.5,217.5 and 262.5 and 710kg total which I set a few weeks ago in Birmingham in the shadow of Dean Bowring. Iv'e made steady improvement on the deadlift since swapping from sumo back to std form and I predict that will be the first lift to hit the target. Benchpress has been hanging around the same numbers for quite a while now despite showing some improvement on the assistance exercises it's not happened on the platform where it counts. The squats are going to be the toughest to hit the target with, I'd quite a bad back injury a few years ago which hindered it but last year it's been knee trouble that kept me from improving and probably a lack of commitment. Squats went ok in Birmingham with a 227.5, 240 which popped up well and then I had a slight loss of line with 250 for the 3rd and couldn't finish it, feel sure that I will get that next time out. Todays workout warmup on bike +light leg ext. Box squat with bands up to 105kg 2 sets 5reps stiff leg deadlift up to 145kg 5reps leg extensions (advised by physio for knee prob) hyperextensions bw then with 125lb dumbell 2 sets 8 abs work curls | ||
Rick | ... | 20-02-2008 @ 21:31 | |
I am a bench-only guy Member 3, 10032 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Excellent to see this, big man! I shall read it with great interest. | ||
Hayden | ... | 20-02-2008 @ 21:40 | |
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220552.5 kgs @ 123kgs UnEq | Great to have ur log on the site mate. Will enjoy reading it. | ||
Rob | ... | 20-02-2008 @ 22:10 | |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Nice one Bryn, best of luck with it. | ||
Baz | ... | 21-02-2008 @ 16:09 | |
Weak training is still training. Member 63, 260 posts SQ 135, BP 110, DL 195440.0 kgs @ 78kgs UnEq | NorthWestSide training lol, i like. Good luck hittin those targets. | ||
Thing | ... | 21-02-2008 @ 16:13 | |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | will read with interest | ||
IainKendrick | ... | 21-02-2008 @ 16:22 | |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Nice one all the best! | ||
Martin1956 | ... | 21-02-2008 @ 16:55 | |
Old Age Presser Member 75, 7711 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Well done Bryn. It does help. Sometimes when I'm struggling I think 'if I can do this I'll be able to post it on Sugden' and up it goes! | ||
brynevans | ... | 21-02-2008 @ 19:18 | |
Scotbasher - forever Member 59, 2115 posts | Early workout today about 4pm Heavy bench session in preparation for British bench on March 9th. warmup on bar 10 x 60kg 6x 100kg 2 x 145kg raw shirt on then 2 reps on 187.5kg 2 reps 200kg with competition pause commands, popped up pretty fast. shirt off then 2x blue bands(they're the heavy ones! about 50mm wide 5mm thick) round the bar and under the bench 6 reps on 60kg then 4 reps on 70kg. These really stress the top end of the lift and work the triceps hard. Pleased with how the benching went. Big Jim managed to keep talk of all his ailments to a minimum today so we remained positive throughout the workout!. Seated machine rows 10 x 180lb 8 x 240lb 2 sets 8 x 265lb Rotator cuff exercises on lat pulldown m/c then some light (20lb) side dumbell raises. This is a very short peak up to the contest it has worked well for me before, prolonged heavy cycles have resulted in me leaving my best lifts in the gym in the past. | ||
Boar | ... | 21-02-2008 @ 20:06 | |
Walk your talk Member 5, 25555 posts Administrator | northwestsiiiiideeeee !! aaaiii !! best of luck big fella | ||
brynevans | ... | 23-02-2008 @ 16:39 | |
Scotbasher - forever Member 59, 2115 posts | Todays workout was at Intershape in Colne for a change squats- warmup 60kg x10 110 x6 145 x5 175 x5 for 2 sets stiff leg DL 75kg x 6 125 x5 150 x5 hyperextensions 2 sets of 10 at bodyweight ab crunches 3 sets 10 dumbell curls about 4-5 sets up to 60lb Workout went pretty well Val Ritchie was with us preparing for British masters, Big Jim did 2 reps on 360kg easy. My back felt a bit tight today prob due to bad posture sat at a desk on fri then a couple of hours shovelling at the farm(I have a little workshop at a friends farm where I keep my classic cars and it was getting a bit messy outside my doors with silt deposits) this morning won't of helped. | ||
Rick | ... | 23-02-2008 @ 21:21 | |
I am a bench-only guy Member 3, 10032 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | How does your plan work, over the week and over the longer term? And how is your shorter peaking routine laid out? | ||
brynevans | ... | 24-02-2008 @ 10:58 | |
Scotbasher - forever Member 59, 2115 posts | I work each lift twice per week, a light day then a heavy day. It's only recently we've started deadlifting twice a week though but keeping the poundages down as it's far too easy to overwork the lower back. So mondays are light bench with bands trying to work speed. Weds- light squat (more recently box squats with a light band on) then deadlifts which would be a heavy DL workout in the run up to a contest so thats it's only max effort on one of the disciplines. Thurs- heavy bench Sat- heavy squat and light DL On all the workouts there is the relavent assistance work which on the leg workout tends to be leg extensions, hamstring curls, hyper extensions, curls and abdominals(hence my chiselled midriff!) On the bench workout its a slightly closer grip bench with very heavy bands so it becomes almost a tricep exercise, upright rows, rotator cuff work on pull down M/C with long bar or with dumbells, laterall raises, seated rows for the lats which can go pretty heavy by pinning extra weights on the stack. There is a little variety in the assistance work and we do peakup on some of this at various times. The peaking up for contests is nothing too scientific, say over a 6/7 wk period on the squats/deadlifts you may be doing a 10-15kg jump each week at the start of the cycle for triples then towards the end it may be a 5kg jump but doing singles. More recently we have been doing doubles throughout the cycle as an experiment. I'm quite hopeful of a good improvement on the deadlift this year by keeping it to twice a week but not too heavy the muscles involved are getting a good workout without over doing it and avoiding doing the "grinding a big DL" in the gym which can lead to excessive soreness. I'm saving the big lifts for on the platform where it counts, theres no prizes for leaving your best lift in the gym. My last heavy DL can be almost 2 wks before a contest. I'm hoping to get out on the platform a bit more this year, I've british bench in a couple of weeks, there's a 3 lift meet in Birmingham at the end of April im considering guesting at but I'm definitely doing the Lancs and Cheshire in June, NW bench in Oct then the NW championships in December although YNE have their divisional championships on 22nd Nov so I might do that instead. I'm quite into the idea of going off guesting now as I can just focus on my lifting without having to organise the contest and lift as there are never enough volunteers to help out on the day. Having said which last years NW championships went very well as Chris(Ian shaws cousin) did the scorebook on the laptop, it was a shame I couldn't get a projector in time as a scoreboard but a 2nd monitor worked out ok. So if anyone has a laptop and understands about lifting drop me a line you'd be doing the NW a big favour. I just found this piece of software for use on contest day which looks pretty cool http://www.mlaird.com/pcs_bar_load.htm#More%20information... It's stuff like that I want to try and add to improve the contest day experience in the NW, running a blackboard type scoreboard involves having a person running back and forth between the scorer and the board whilst keeping a close eye on the contest too. Not a job people are lining up to volunteer for. We are in the process of making a carpet covered lifting platform for the Colne venue for June, looks like were going to have the lancs vs yorks there in August too. Any other thoughts that people have on how to make things better i'm open to suggestions. | ||
Rick | ... | 24-02-2008 @ 13:09 | |
I am a bench-only guy Member 3, 10032 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Interesting stuff, Bryn, I look forward to following it through over time. Absolutely the biggest improvement you could make at the meets imo, as either spectator or competitor, would be scoreboarding. As it stands, apart from the 90kg flight and even within it due to age categories, it's hard to tell who's chasing whom for which title, and even harder again at a three-lift meet. | ||
brynevans | ... | 25-02-2008 @ 23:29 | |
Scotbasher - forever Member 59, 2115 posts | Light bench this morning warm up and rotator cuff exercises red band on all benchpress 60kg x8 100kg x6 125 x5 2 sets upright rows 3-4 sets approx 115lb seated rows 3 sets 240lb bent over lateral raises for rear delts Fairly easy workout today low stress, nice way to start the week. | ||