Cookie's Journal
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| Cookie |  | Cookie's Journal | 08-06-2009 @ 21:11 |
 Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Well I'm back from my hols, so I've decided to stop lurking, register and start a journal here. A little about me... I've been training for the last 3 years on a consistent basis and have been using a classic 3-day per week BB style Push/Pull/Legs split working on a 5x5 program for 3 lifts each day. Last month I decided to max out on the 3 PL lifts to see where I stood with things. I managed 115 Sq / 85 B / 145 Dl ... a total of 345kg UE at 63Kg. I did some searching on the net (finding this place) and also found the qualifying totals for GBPF for the under 60kg category. Chuffed to find I wasn't a million miles away (360 qualifying) I have entered myself into a competition on 7th Nov and have focused my training towards it. For training I'm going to be doing a M/W/F split cycling between Squat Max Effort, Bench, Squat Dynamic, followed by another Bench. So it is 4 training sessions rotating through 3 days per week. The Squat ME day will be based on the Hepburn method: 5-6 x 90% singles then a 5x5. The Bench program is based on a Ryan Kennelly program starting main lifts at 50% for 8x3 and increasing load gradually to 90% for 3x3 over the 6 week program. The Squat DE day is Westside speed box squats but with added RackLockouts for Dl work as my grip seems to let me down first. Well that is the plan. Gradually get weight down a couple more pounds (after holiday excess) as from general advice I don't want to have to think about cutting weight for my first comp. I'm looking to total over 400kg UE @ 60Kg which I think is a good target for a first comp. Hoping for something like 130/100/170. Training-wise I train by myself in a crappy fluffy commercial place so I'm very conscious that my technique and form could be horrendous. Over the next few months I'll probably be looking to get along to Catt's or Adlington, (or anywhere else not a million miles from South Mcr) for advice and to iron out problems. I came along to the NW Counties event a few weeks ago so I could see what went on and get a grasp of the timings/ commands etc, and it helped ease a few worries I had as the crowd/lifters were really supportive regardless of the weight the lifter attempted. (a natural fear for me being in the paperweight division!) Well that will do as a start- first session will be Bench on Wednesday. | ||
| Rob | | ... | 08-06-2009 @ 22:01 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Welcome to the site mate, all the best!! | ||
| JC | | ... | 09-06-2009 @ 10:56 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Welcome to the site Us @ Catts tend to bench Mondays, Squat/Deadlift Tuesdays + Deadlift (if not Tues) Thursday - 7:30 ish We have a really good group training at the mo', you'd be made most welcome | ||
| tonyjb72 | | ... | 09-06-2009 @ 11:09 |
 abs by summer 2011? Experts opinions vary Member 290, 2552 posts | Is that you Neil...? Good to have you on board mate and nice to meet you at the NWC | ||
| Cookie | | ... | 09-06-2009 @ 19:56 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | JC - Cheers for that. I'll probably get back into the swing of things for a few weeks first but will definitely make a trip across to train with you guys. I'll let you know nearer the time but thanks. Tony - Yes. 'Tis I. Nice to meet you the other day and shame about your back. Looks like your training hasn't suffered too much though. Bit more general program info about me for the journal: Nutrition- Eat every 3 hours. Mainly low-carb except PWO or off days. Diet suffers from lack of variety and I need to work on my portions of fruit and veggies. Supplements- AM: Fish Oil caps + Creatine + Superfood (Myprotein antioxidant stuff) Pre-WO: Creatine, Taurine, Tyrosine, Caffeine (Mix) Peri-WO: 10g Protein + 20g Carbs (Generally 1 scoop of whatever PWO shake I have) Post-WO: 20g Protein + 40g Carbs (+ Leucine, Glutamine etc) Night: Fish Oil caps + ZMA For the above I'm just starting with Creatine as I've not used it in ages. I have some All-in-one Pump left over and some freebies from the Birmingham Fitness Expo (mainly Neovar) so that should keep me going for a while. Just starting with the ZMA as my sleeping has been dirupted lately. Recovery-For the last month I've been doing dynamic warmups (ala Cressey & Robertsons DVD) and static stretching as my flexibility is shocking especially around the hip flexors. I've had sessions of sports massage (really helped and noticable results withing days of the first session) which I will continue on a monthly basis. I've started epsom salt baths which I will try to do at least twice a week and I generally get 2x 1hr naps during the week (benefits of shifts). So everything is now set for tomorrow's bench session- I've not trained for 2 weeks and am itching to get back. | ||
| Cookie | | Wed 10th June - Bench Day | 10-06-2009 @ 12:24 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Glad to finally get back in the gym. BB Bench - 45Kg 8 x 3 (45 secs rest) 4 Board press - 72.5Kg 5 x 5 (90 secs rest) Tri Pressdown - 15,20,25Kg x 12 (60 secs rest) For the Bench I was concentrating on form and holding the bar in position across my chest before firing it back up as explosively as possible. Felt good. The 4 Board Press I had to approximate as I have no boards and no training partner, so I just used the power rack to adjust to the right height. Felt a lot harder than I expected, but I suppose I wouldn't be anywhere near 5x5 with 72.5 with a full ROM so that might account for it. Right front delt was a little crunchy too- this is a leftover of doing heavy dips with an extreme range of motion and very little pre-hab/ re-hab movements... something which I am trying to rectify now. Tri Pressdowns- I was just testing out where I should be with these without killing myself or getting an injury on day one. So all in all a good start. Back on Friday. | ||
| Cookie | | Squat DE | 12-06-2009 @ 14:21 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Box Squat 8 x 2 @ 60kgs (rest 45 secs) [Using Manta*] DL Rack Lockouts 165kg for 3 x 5 secs holds Pull throughs 40,45,50Kg 3x10 *I am aware of the current Vagina Sanditis thread and that I: a)weigh under 200lbs, b)DL under 250kgs c)avoid carbs other than PWO d)admit to using a manta for box squats So from the above I have now learnt that I am a hippo's yawn of a fanny. But in my defence I don't use it for regular squats, and it is advised by both Dave Tate and Louie Simmons not to box squat with a regular bar (which is all I have available). Box Squats felt good and certainly felt them targeting my hams more than usual. DL holds felt horrible but it was 15Kg more than I currently lift. Still feel that once the grip gets used to the weight then the body will get it. | ||
| LukeC | | ... | 13-06-2009 @ 02:55 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Welcome and good luck fella, you got plenty of time to prepare for your comp so I would imagine your chances of qualifying for the Brits are pretty good which is a solid effort for a first comp. Also, wtf is a manta bar? | ||
| Cookie | | ... | 13-06-2009 @ 11:39 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Cheers for the welcome. The Manta Ray is an attachment for a bar, as shown here: http://www.gymratz.co.uk/weight-training-gym-equipment/item179... (The nice pink vest and spray tan are optional extras) | ||
| Cookie | | ... | 15-06-2009 @ 18:09 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Bench Day - 15th June BB Bench 50Kg 8 x 3 4 Board Press 75Kg 5 x 5 Triceps Pressdown 25,30,30 3 x 12 Happy with the session overall. The flat bench is 50% intensity so it allows me to focus more on tech & speed The 4 Board Press is starting to get harder but I was happy I managed it all. | ||
| Cookie | | ... | 17-06-2009 @ 11:24 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Squat ME - Wed 17th June Good Morning (Work up to a 1RM) bar x lots 40kg x 5 50 x 3 60 x 3 70 x 3 80 x 3 90 x 3 (Belt on) 95 x 1 100 x 1 105 x 1 PB by default 110 x F I've never really done GMs before so I had no PB to aim for. I was very happy with getting the 105. The 110 came down controlled but didn't even budge when I tried to hold then reverse. What sort of percentage of squat should your GM be? I think a GM of 105 but a max squat of 115kg might reek of s**tty squat tech, or that I've potentially got lots in the bag when I next shoot for a Squat 1RM in 5 weeks. Box Squat 62.5kg 5 x 5 GH Raise 3 x 8 Happy with the session overall but am aching already- I'll hope its a good sign that I'm working on my weaknesses (Hams). | ||
| Cookie | | ... | 19-06-2009 @ 11:15 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Bench Day - Friday 19th June BB Bench 55Kg 8 x 3 (5Kg increase over last time as planned) 4 Board Press 77.5Kg 5 x 5 (2.5Kg increase over last time as planned) Triceps Pressdown 30,30,30 3 x 12 Again, I'm happy with the session overall. The flat bench is now up to 55% intensity and next session will be 60% before the volume starts to reduce. The 4 board press is starting to take its toll and I'll be interested to see how many more weeks I can keep up the 2.5kg linear progression before I start failing on the last set... but so far so good. My hams are still absolutely aching from the GMs on Wednesday, I think some extra stretching may be called for before Monday. The 4 Board Press is starting to get harder but I was happy I managed it all | ||
| MrSmall | | ... | 19-06-2009 @ 12:14 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | I like Cookies, so welcome. | ||
| Cookie | | ... | 22-06-2009 @ 18:21 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | MrSmall- Why thank you for the welcome- I've been reading your log and it gives me something to aim for. Squat DE - MON 22/06 Box Squat 8 x 2 @ 62.5kgs (rest 45 secs) DL Rack Lockouts 70, 90, 110, 130, 150 (doubles changing over/under grip after re-racking) 167.5kg for 2 x 5 secs holds Power Clean 50Kg for 4 x 3 Box Squat was good because my hams are still sore from the GMs days ago. Warmed up and they felt good. Light weight allowed me to drive up. DL's are really hurting the LH grip, but it is creeping up slowly. Felt that I could have squeezed a couple more Kgs today but decided to rest and come back stronger. Power Cleans as a change as I was meant to do Pullthroughs. I was treating it as extra grip and speed work for the DL. | ||
| Cookie | | ... | 24-06-2009 @ 21:12 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Bench Day - Wed 24th June Bench bar x 10 30 x 5 40 x 3 50 x 3 60 x 3 x 8 sets with 45 sec rest) BW Dips 4 x 10 Tri Pressdowns 30kg - 3 x 12 I was going to continue the rack lockouts for the second exercise but couldn't get in the power rack to the the simulated 4 board press, so ended up doing dips. Usually prefer weighted ones but hadn't brought a dip belt. They were a nice break. | ||