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MaxCooperIconAshton to Nottingham - journal of a nomad11-01-2011 @ 21:06 
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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
MaxCooperIcon...12-01-2011 @ 16:30 
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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!
MrSmallIcon...12-01-2011 @ 16:31 
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SQ 185, BP 100, DL 230
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What day on the 531 says you try a 20kg pb?

You lived in Asthon Manchester?
MaxCooperIcon...12-01-2011 @ 16:48 
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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...
MrSmallIcon...12-01-2011 @ 16:51 
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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!
MaxCooperIcon...12-01-2011 @ 17:02 
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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 Wink
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!
drewIcon...12-01-2011 @ 17:08 
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Member 616, 8404 posts
SQ 180, BP 130, DL 220
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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
MaxCooperIcon...12-01-2011 @ 17:13 
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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...
MaxCooperIcon...14-01-2011 @ 10:16 
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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?
MaxCooperIcon...15-01-2011 @ 20:07 
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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 Wink 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!
MaxCooperIcon...17-01-2011 @ 15:51 
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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!
MrSmallIcon...17-01-2011 @ 15:53 
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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?
MaxCooperIcon...17-01-2011 @ 16:00 
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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!
MaxCooperIcon...19-01-2011 @ 16:04 
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SQ 195, BP 152.5, DL 235
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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
MaxCooperIcon...21-01-2011 @ 16:53 
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582.5 kgs @ 94kgs UnEq
21/1/2011

Quick warm up, not Defrancoes this time Unhappy

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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