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Biff's Journey of Strength

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BigBiffIconBiff's Journey of Strength13-11-2013 @ 12:13 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Hi All,

I am new to the board, I have been a long time lurker but thought it was about time I pulled my finger out and start a journal.

a bit about myself, I have been training for just over 3 years (first year which was pretty much pissing around). my current weight is 105kg and I am 6ft 2in.

My main aim is to do a powerlifting comp in the new year.

My goals lift wise would be as follows:

Squat 190kg (Currently 170kg x 1)
Bench 140kg (Currently 125kg x 1)
Deadlift 240kg (Currently 210kg x 1)
Press 80kg (Currently 65kg x 5)

As you can see nothing special but hopefully I can change that, my main issue is my squat I feel it is lagging well behind all of my lifts.

I have been running a variation of 5/3/1 for about a year and a half and still going and haven't really looked at anything else as it seems to be working but I am always open to suggestion from all of the knowledgeable people on here.

anyway I will stop going on, feel free to ask me any questions.


To kick the journal off here is my training from today:

Bench (5/3/1 day):

50 x 5 - paused
62.5 x 5 - paused
75 x 3 - paused
95 x 5 - paused
107.5 x 3
117.5 x 4

Dumbbell bench press (slight incline)

45 x 10
55 x 10
60 x 10

Smith Incline Press

55 x 12
65 x 10
70 x 8

T-bar rows

45kg x 12
55kg x 12
60kg x 10
65kg x 8
67kg x 8

Dips

BW x 12
+5kg x 10
+10kg x 8

Done! hit the numbers what I wanted to hit but felt weak and like a struggle.

Rest day tomorrow then Deadlifts Friday.
JabbaIcon...13-11-2013 @ 14:07 
and the winning number is... 88!
Member 647, 2048 posts
SQ 222.5, BP 152.5, DL 242.5
617.5 kgs @ 136kgs UnEq
Welcome to the site and nice graft there.
BigBiffIcon...13-11-2013 @ 15:45 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Jabba said:Welcome to the site and nice graft there.


thanks very much

Happy
BigBiffIcon...15-11-2013 @ 10:09 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Deadlift Day (5/3/1)

Deadlift

Bar x 10
60kg x 6
90kg x 5
112.5kg x 5
135kg x 3
167.5kg x 5
190kg x 3
210kg x 2 (PB - Video below. Was thinking of going for a third rep but left it there)



SLDL - 4 inch deficit

107.5kg x 6
122.5kg x 6
140kg x 6


Weighted Hyperextensions

BW x 15
+20kg x 10
+20kg x 11
+20kg x 8


Alternating lying legs curls

10kg x 24
15kg x 18
20kg x 14

Seated Hammer Curls

15kg x 20
15kg x 20
12.5kg x 20

All in all a good session looking forward to doing some pressing tomorrow.

Please feel free to let me know how my form is on my Deadlift.
JabbaIcon...15-11-2013 @ 11:26 
and the winning number is... 88!
Member 647, 2048 posts
SQ 222.5, BP 152.5, DL 242.5
617.5 kgs @ 136kgs UnEq
They looked very comfortable, congrats on the PB. It might be the camera angle but it looks as though you let the bar get away from your legs slightly. If this is the case, keep the bar really close in to your legs. If this is an optical illusion, feel free to tell me to STFU. Tongue

You also out thought yourself, there were at least 2 more reps there.
BigBiffIcon...15-11-2013 @ 11:35 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Jabba said:They looked very comfortable, congrats on the PB. It might be the camera angle but it looks as though you let the bar get away from your legs slightly. If this is the case, keep the bar really close in to your legs. If this is an optical illusion, feel free to tell me to STFU. Tongue

You also out thought yourself, there were at least 2 more reps there.


Thanks very much. I think you are right I could do with getting my legs tighter to the bar.

definitely another rep for sure but I was over thinking it to much.
LuuuuuukeyIcon...15-11-2013 @ 11:36 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Both reps looked comfortable enough, nice work!
BigBiffIcon...24-03-2014 @ 12:17 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Post Edited: 24.03.2014 @ 12:25 PM by BigBiff
i have been rubbish at updating this journal due to a shoulder injury sustained at the beginning of December I have not really been in the frame of mind.

I had a MRI a couple of weeks ago and have been diagnosed with a 2.5mm tear in of my right shoulder tendons (forgotten which one). They have recommended surgery however unsure when it will be booked.

So all overhead pressing and flat benching has been out. however have found decline (gay I know) and weighted dips to be fine?!?!

I am currently following a bit of a mish mash full body routine. I am using madcow 5x5 intermediate for squats and rows and 5/3/1 for bench & deadlift seems to be working so far.

Saturday's went as follows:

Squats (high bar)

80kg x 5
100kg x 5
120kg x 5
140kg x 5
165 x 3
120kg x 10

Rows
40kg x 6
52.5kg x 6
62.5kg x 6
72.5kg x 6
85kg x 4
62.5kg x 10

Dips
BW (105kg)1 x 8
BW + 10kg 4 x 8
BW (105kg)1 x 8

Some Tricep Extensions, curls and light shoulder work (rear delts etc)

To be honest I feel a bit lost on which direction to take with this current injury i feel as if my heavy benching days are over before they have even started!
slimsimIcon...24-03-2014 @ 12:28 
My asshole is not watertight.
Member 2926, 6050 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
BigBiff said:
To be honest I feel a bit lost on which direction to take with this current injury i feel as if my heavy benching days are over before they have even started!


Oly weightlifting!!!! Absolutely no benching required and tis by far the most sexy and well respected of all the strength sports. It's in the god damn olympics, what more could you ask for? Happy

Hope the injury heals up/gets sorted quickly. There's nothing more depressing than them.
BigBiffIcon...24-03-2014 @ 12:31 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Post Edited: 24.03.2014 @ 12:32 PM by BigBiff
slimsim said:
Oly weightlifting!!!! Absolutely no benching required and tis by far the most sexy and well respected of all the strength sports. It's in the god damn olympics, what more could you ask for? Happy
Hope the injury heals up/gets sorted quickly. There's nothing more depressing than them.


thanks!

Would definitely be interested in oly weightlifting! Need to find somewhere I can train in London, any ideas? I know there is Bethnal Green but it seems you need be part of the Masons or something. they also only seem to be open once a week??
slimsimIcon...24-03-2014 @ 12:45 
My asshole is not watertight.
Member 2926, 6050 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
BigBiff said:
thanks!
Would definitely be interested in oly weightlifting! Need to find somewhere I can train in London, any ideas? I know there is Bethnal Green but it seems you need be part of the Masons or something. they also only seem to be open once a week??


I've got no idea of clubs in london, sorry. However, if you follow the link then you'll be able to see all the registered clubs in the london/south east area. Hopefully there'll be something not too far away.

http://www.britishweightlifting.org/membership/club-listing
BigBiffIcon...24-03-2014 @ 13:14 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
slimsim said:
I've got no idea of clubs in london, sorry. However, if you follow the link then you'll be able to see all the registered clubs in the london/south east area. Hopefully there'll be something not too far away.
http://www.britishweightlifting.org/membership/club-listing[/q...

thanks for you help. There is one locally to me!
BigBiffIcon...25-03-2014 @ 10:29 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Post Edited: 25.03.2014 @ 10:30 AM by BigBiff
Todays workout went as follows:

Warm up - Agile 8

Squat (High bar)

82.5kg x 5
102.5kg x 5
125kg x 5
145kg x 5 - (Video below)
165kg x 5 - Belt on felt a bit sloppy (Video below)

Rows
42.5kg x 6
52.5kg x 6
65kg x 6
75kg x 6
85kg x 6

Decline Bench (kept it light with high reps)
50kg x 5
60kg x 5
70kg x 3
80kg x 8
90kg x 8
97.5kg x 10

Weighted Hyperextensions 25kg x 12,10
Weighted decline sits ups 5kg 8,8,8,6

All in all an ok workout just felt the final set on the squats could of been a bit tidier. If anyone could give me some pointers on my form, it would be much appreciated.

145kg x 5 - Squat Video


165kg x 5 - Squat video

slimsimIcon...25-03-2014 @ 12:02 
My asshole is not watertight.
Member 2926, 6050 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
I'm no squat expert but I think the squats look good. You do seem to cut the depth slightly on the 165kg set in comparison to the 145kg set so I'd be conscious of this. Also, and this might just be personal preference but my squats generally start by pushing the hips back first of all and THEN movement into the knee. You can see it in my video here.

https://www.youtube.com/watch?v=G9c0JMLnFWU

I also think you could improve your mobility in your mid/upper back so that you can keep a slight arch in it. this would allow you to keep your chest up slightly more and prevent the lift become some form of bas***dised squat/good morning combo as the weight get heavier (not that it looks like that now though, in any way shape or form).

Anyway, just my 2p worth.
BigBiffIcon...25-03-2014 @ 12:14 
Avatar
Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
slimsim said:I'm no squat expert but I think the squats look good. You do seem to cut the depth slightly on the 165kg set in comparison to the 145kg set so I'd be conscious of this. Also, and this might just be personal preference but my squats generally start by pushing the hips back first of all and THEN movement into the knee. You can see it in my video here.

https://www.youtube.com/watch?v=G9c0JMLnFWU

I also think you could improve your mobility in your mid/upper back so that you can keep a slight arch in it. this would allow you to keep your chest up slightly more and prevent the lift become some form of bas***dised squat/good morning combo as the weight get heavier (not that it looks like that now though, in any way shape or form).

Anyway, just my 2p worth.


thanks for the feedback. I do need to work on my flexibility I am lazy when is comes to it and all I want to do is lift. Probably why I am injured!

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