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6-5-6 NorthWestside

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brynevansIcon6-5-6 NorthWestside20-02-2008 @ 21:26 
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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
RickIcon...20-02-2008 @ 21:31 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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Excellent to see this, big man! I shall read it with great interest.
HaydenIcon...20-02-2008 @ 21:40 
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memories , like the corners of my mind ....
Member 49, 2298 posts
SQ 200, BP 132.5, DL 220
552.5 kgs @ 123kgs UnEq
Great to have ur log on the site mate. Will enjoy reading it.
RobIcon...20-02-2008 @ 22:10 
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Does f*ck all for SugdenBarbell.co.uk
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SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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Nice one Bryn, best of luck with it.
BazIcon...21-02-2008 @ 16:09 
Weak training is still training.
Member 63, 260 posts
SQ 135, BP 110, DL 195
440.0 kgs @ 78kgs UnEq
NorthWestSide training lol, i like. Good luck hittin those targets.
ThingIcon...21-02-2008 @ 16:13 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
will read with interest
IainKendrickIcon...21-02-2008 @ 16:22 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Nice one all the best!
Martin1956Icon...21-02-2008 @ 16:55 
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Old Age Presser
Member 75, 7711 posts
SQ 0, BP 200, DL 200
400.0 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!
brynevansIcon...21-02-2008 @ 19:18 
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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.
BoarIcon...21-02-2008 @ 20:06 
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Walk your talk
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northwestsiiiiideeeee !! aaaiii !!

best of luck big fella
brynevansIcon...23-02-2008 @ 16:39 
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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.
RickIcon...23-02-2008 @ 21:21 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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How does your plan work, over the week and over the longer term? And how is your shorter peaking routine laid out?
brynevansIcon...24-02-2008 @ 10:58 
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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.
RickIcon...24-02-2008 @ 13:09 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
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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.
brynevansIcon...25-02-2008 @ 23:29 
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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.

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