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Ashton to Nottingham - journal of a nomad

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MaxCooper		Ashton to Nottingham - journal of a nomad	11-01-2011 @ 21:06
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	Post Edited: 11.01.2011 @ 21:09 PM by MaxCooper Hey guys, this is my first post; Ive recently gone back to uni from home and back to the fitness centre ive got to use at the uni. Im doing the 531 at the moment and my lifts are increasing, but im not particularly happy with where they are; Bench; 105kg Squat (wraps and Belt) 150kg Deadlift; 160kg (not tested since 3rd November) Overhead; dont know now... Goals before 24; 800kg total equipped in the 105 IPF catagory Any tips as i go along (including telling me im doing stuf all wrong) will be appreciated. thanks Max
MaxCooper		...	12-01-2011 @ 16:30
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	Post Edited: 12.01.2011 @ 16:30 PM by MaxCooper 12/1/11 Deadlift Day General Warm up - gym was boiling today, could hardly breath, cant believe they dont have windows that open! Sets- 100kg x 5 115 x 5 130 x 10 160kg x 1 went up ok 180 x F annoyed at that so left deadlifting there Straight legged DL(always do a set after DL to strech)100kg x 8 Defecit Trap Bar Deadlift, deficit of 3x25 plates 20kg each sidex10 40kg each sidex6 50kg each sidex4 Good Mornings; 40kgx10x1 50kgx10x3 60kgx6x2 Never done these before but felt good so definately goin to carry them on!
MrSmall		...	12-01-2011 @ 16:31
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	What day on the 531 says you try a 20kg pb? You lived in Asthon Manchester?
MaxCooper		...	12-01-2011 @ 16:48
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	I read an article on T nation by Wendler himself saying for Powerlifting to get in singles weeks 1 and 3 do singles after a normal workout week2 just do the reps and obv week 4 is a deload. This is the first cycle im trying it, if i dont like it im gonna go back to normal 531 next cycle (been doing it for about 5 cycles now) Yeh Ashton Machester, near Smokies...
MrSmall		...	12-01-2011 @ 16:51
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	If you've been improving with the standard 531 and you don't have a competition in a couple of weeks stick with that, you'll do great. NOWHERE does 531 for PLing say you should just shoot for a 20kg PB out of the blue though, it would working closer to your actual max with singles, not just trying PBs whenever you fancy. What has your latest rep work been? Anything that indicates that 180 is there? Take your time mate, you obviously have very high goals, 800 in the 105s so take your time, it won't be an overnight, shot in the dark sort of thing! The legendary Olympic Sports Gym is in Ashton!
MaxCooper		...	12-01-2011 @ 17:02
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	Noted ill probably stay with not doing singles then, i just wanted to see if my DL had improved though going to fail on the 130 probably hindered that efort Ye ive herd of it but ive been training with a group at Viking gym in lees, might pop down when i go back to manchester though!
drew		...	12-01-2011 @ 17:08
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	yeah trying for a pb after a 10 rep pb is a bit much of an ask, i always liked doing it on 5/3/1 day and not doing 1+ on the lsat set just a single then working up from their 3x25 plates also sounds like a huge defecit especially if there bumper plates
MaxCooper		...	12-01-2011 @ 17:13
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	right, i dunno, seems the consensus is im doing the singles wrong anyway, if i do some again soon ill make sure its 531 week. i quite like the 3 plate deficit actually it seems to force me to squat the weight up using my quads when im using the trap bar and im using that for my quad specific work...
MaxCooper		...	14-01-2011 @ 10:16
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	Post Edited: 14.01.2011 @ 10:28 AM by MaxCooper 14/1/2011 - Exam at 4.30 so got up early to train... Warmup; did the upper body Defrancoes warmup Overhead Press; 40kgx5 45kgx5 52.5kgx7 Close Grip incline Bench; 40kgx 10 50kgx10x3 60kgx10 Med Grip pullup/ Bent over row superset 3 pullups - 10 rows x3 (added an orange band to assist in pullup reps) 6 pullups - 10 rows 5pullups - 10 rows cable rear delt flies 15x3 *edit; would anyone include gear work in this, ive recently purchased a Shirt (first time) and need to learn it... is this better left until a later date, after i finish 531 for a more equipped-friendly cycle?
MaxCooper		...	15-01-2011 @ 20:07
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	Friday 15/1/11 warmup with defrancoes agile 8 Squat; 75kg x 5 90kg x 5 100kg x 10 I then got peer pressured into doing more so (+ wraps) 120kg x 3 140kg x 1 Good Morning; 60kg x 5 x 3 80kg x 5 x 2 From here on in i was peer pressured, as id gone to a nearby basement gym or the firt time so completely veered from my training Log Clean andpush press; 55kg x 5 75kg x2 then cleaned the log only (45kg) about 20times Atlas Stone; 85x1x2 Farmers walks (15m) 60kg each hand x 1 90kg each hand x 2 i liked doing these events but i really need to concentrate on what im doing an not allowing myself to be peer pressured!
MaxCooper		...	17-01-2011 @ 15:51
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	15/1/2011 Defrancos upperbody warmup - really rate this atm going to carry on, feel more prepared to train! Bench; bar x 10 40 x 3 65 x 3 72.5 x 3 80 x 10 JM press 50 x 12 60 x 10 70 x 8 60 x 12 x 2 Single Arm Row 30kg x 15 x 2 37.5kg x 15 x 3 Rear Delt Fly 6kg x 15 x 5 Good session today, actually stuck to my plan, getting improvements i could only manage 5/6 reps on 80 before christmas and the set i did wasnt to fail but about two away (even stuck to the not to absolute fail bit!) Gotta remember my camera for next time though, need to start looking at my technique!
MrSmall		...	17-01-2011 @ 15:53
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	How do you think the Defranco warmup is helping you mate?
MaxCooper		...	17-01-2011 @ 16:00
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	I think its just the foam rolling really, i never thought to do it as a warm up before, just recovery so nothing that special just making me do it at the right time. That and the lat stretch by grabbing a pole and leaning back. Plus it lets me do stretches without thinking about anything just following whats written!
MaxCooper		...	19-01-2011 @ 16:04
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	19/1/2011 Went to the uni gym an hour early (only 100m away) and had warmed up before i realised so i actually warmed up twice today... which was; Defrancoes upper and lower warmup then Defrancoes lowerbody... i then did some cleans,hardly worth noting but; 40 kgx 3 60kg x 2 Deads; 107.5kg x 3 122.5 x 3 140 x 10 PB! felt really good during, then after i lay down for a bit... happy with that Straight legged deficit Deads (stretch) 60 x 10 x 2 4" Trap bar deads; 20kg either side x 10 40kg either side x 6 x 2 Ham Curls 8 x 3 plate exchanges; 10kg plate x 10 15kg plate x 5 x 3
MaxCooper		...	21-01-2011 @ 16:53
1000 post points - NAILED Member 2026, 1344 posts SQ 195, BP 152.5, DL 235 582.5 kgs @ 94kgs UnEq	21/1/2011 Quick warm up, not Defrancoes this time Military Press; 45 x 3 50 x 3 55 x 8 felt really good so did another set; 60 x 5 4 board Press; 80kg x 10 100kg x 6 JM press; 60kg x 10 80kg x 6 x 1 80kg x 8 x 2 Med grip pull ups 4 body weight x 6(sets) T Bar Rows 1 x 20 1 x 25 1 x 15 1 x 10 managed to do better this week with a heavier weight than last week so must be on a really good week!

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