Cookie's Journal
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| Cookie |  | ... | 29-07-2009 @ 10:35 |
 Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Wed 29th July - Wendler 5/3/1, Week 4 Day 2 Continuing the deload week, so this was a fairly easy session. Bench 30k x 5 40k x 5 50 x 5 DB Bench 22.5k(x2) 3 x 8 Tri Pressdown 35k 3 x 12 | ||
| Cookie | | ... | 03-08-2009 @ 18:58 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Fri 31st July - Wendler 5/3/1, Week 4 Day 3 The last of the deload sessions before starting over again. Sumo Deadlift 60 x 5 70 x 5 80 x 5 SLDL 60kg 4 x 7 Sternum Chins BW x 5, x 5 | ||
| Cookie | | ... | 03-08-2009 @ 19:03 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Mon 3rd Aug - Wendler 5/3/1, Wave 2 Week 1 Day 1 This is the start of the new Wendler wave. I've bumped the maxes up for the formula. Squat 75 x 5 85 x 5 95 x 6 (Prob called it a day a few reps early but number 6 was a grinder) Box Squat 55kg 4 x 7 (60 secs rest) GH Raise BW x6, x6 Felt like a hard session today. Even after an easy week last week. | ||
| Cookie | | ... | 05-08-2009 @ 13:50 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Wed 5th August Today was meant to be me continuing with a second wave of Wendler 5/3/1. However, as a certified program whore my exercise related-ADD has kicked in and I have replaced it with a bench program. The program will be M/W/F still but benching on Mon & Fri. The GBPF site has the 60kg bench record as 102.5kg; I want to get as close as possible to that by the Nov comp. Mon is basically a modified 5x5 program (5 sets- 6,5,5,4,4 with various %) Fri is a triple, a double and a negative. It is a percentage based program but has a few features built in to regulate scheduled intensity. Today's first session was a lead in but felt quite tough. Bench 65 x 6 67.5 x 5 67.5 x 5 67.5 x 4 67.5 x 4 (all sets/reps as planned) OH Press light 4 x 8 Tri Pressdown light 3 x 12 The accessory stuff was light just to go through the motions. | ||
| tonyjb72 | | ... | 05-08-2009 @ 14:12 |
 abs by summer 2011? Experts opinions vary Member 290, 2552 posts | Blimey Neil, none of this 'just suck it and see' lark for you is there? LOL. Some nice training going on at the minute. Good to see that you’ve got your crackpipe head on and looking for national records! As far as I am aware, there aren’t any Police records for 60kg class, so I reckon you’d be setting new ones in November but the Police records are as follows for the 67.5 kg class. Squat 132.5 Bench 91 Deadlift 165 Total 388.5 Reckon you’d have a good pop at all of them to be honest! | ||
| Cookie | | ... | 05-08-2009 @ 15:14 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Cheers for that Tony. I know it might not be realistic but I know what motivates me. It's good to know the records as I couldn't find them off the website. Right- my amended goals are to beat all 3 at a lower bodyweight category. My original crackpipe dream was to squat 130kg, bench 97.5, and DL 170, and that was made when I started training back in May. Current: ------ Target Squat 120kg ---> 132.5kg hmm, might struggle with this Bench 90kg ----> 91kg should do this DL 155kg ---> 165kg I'm hopeful to do this by Nov. I have 5 weeks of training left before a 2 week planned deload in Florida. Then it's 5 weeks to the comp. Game on. | ||
| tonyjb72 | | ... | 05-08-2009 @ 15:18 |
abs by summer 2011? Experts opinions vary Member 290, 2552 posts | only 12 weeks is it? Better get my arse in gear!!LOL | ||
| Cookie | | ... | 07-08-2009 @ 18:52 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Friday 7th August Sumo DL: 90 x 5 105 x 5 120 x 5 Didn't rep out as planned as it felt like my chest exploded on the last rep. SLDL off platform: 70 x 6 70 x 6 70 x 6 Sumo is starting to feel more natural now, probably hard to judge where I am at though just by repping a lighter weight. | ||
| Cookie | | ... | 10-08-2009 @ 16:13 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Monday 10th August Bench "B day" Bench 72.5kg x 3 72.5 x 3 77.5 x 2 77.5 x 2 85 x 5 sec negative DB Bench 22.5kg(x2) 3 x 10 DB Row 22.5 3 x 10 Not much to say with this. It is the higher intensity day of the 2 bench days, and I can see the heavy negatives being fun in the coming weeks. | ||
| Cookie | | ... | 12-08-2009 @ 11:24 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Wed 12th August Everything felt hard today. Probably a combination of factors but I never really felt the groove on the heavier 2 sets. Stopped short of repping out on the last set- just didn't have anything to give. Squats 80 x 3 90 x 3 102.5 x 3 Box Squats 55 x 5, x 5, x 5 | ||
| Cookie | | ... | 14-08-2009 @ 16:55 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Friday 14th August Bench 65 x 6 67.5 x 5 67.5 x 5 72.5 x 4 72.5 x 4 OH DB Press 10(x2) 3 x 12 Chins BW 3 x 5 All bench sets as planned. Felt ok despite not going to bed Thursday night and going to the gym this morning. Probably feel it later on. | ||
| Cookie | | ... | 17-08-2009 @ 11:58 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Monday 17th August A good confidence boosting session with triples and doubles at a higher intensity. The negs are designed to get you used to your 1RM (and above in later weeks) ready for a new PB. Bench 77.5 x 3 77.5 x 3 80 x 2 80 x 2 90 x 6 sec Neg 90 x 6 sec Neg DB Bench 24kg (x2) x10, x10, x10 single-arm DB Row 24kg x10, x10, x10 | ||
| Cookie | | ... | 19-08-2009 @ 14:55 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Wed 19th August Bleeding knuckles? Check Shoulder & hip bruises like a crash test dummy? Check Chaffed thighs? Check First time trying to fit a f***ing squat suit? Oh yes. I acquired a cheap Titan Superior squat suit as Pullums were selling off their action man sized range for £30. The plan was to wear it with the straps down to give the hips a break. So after 20 mins of cardio involving carrier bags (idea courtesy of Youtube) I donned the suit and hit the gym. Also had a new pair of Do-Wins to break in. Squat (straps down): 70 x 3 80 x 2 90 x 2 100 x 1 (Belt on) 110 x 1 120 x 1 120 x 1 120 x 1 (Straps up) 120 x 1 120 x 1 The support with the straps up is fantastic. I think hitting depth was a real struggle, but went as low as I could. 5 reps with my raw PB felt good. Bonus is my hips aren't sore like they are normally after squats. I think I might try to alternate between raw and equipped and see what happens. | ||
| richards9876 | | ... | 19-08-2009 @ 15:12 |
 Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250620.0 kgs @ 94kgs UnEq | Please take my comments with a pinch of salt as im not the most experienced person but with a max squat of 120kg i wouldnt reccomend using a suit until your squatting much more weight. Im happy to be corrected but personally i would ditch the suit for the time being and start working on building your strength raw. | ||
| Cookie |  | ... | 19-08-2009 @ 18:47 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Ok, fair comment. It got my back up initially, mainly the "start working on building your strength raw" part, as I have been trying to do that. But I should take the comment with the spirit it was intended. Today was done for a bit of hip support (I have the hips of an 8yr old Alsatian (the dog not a kid)). And also to have a play. I do take your point about building up raw strength as a foundation. What I would say is that my current PB is 2xBW, and the GBPF record is 145kg for the 60kg class. And while an extra 25kg is huge, it's not like I can say: only try equipment when I reach 160kg on the squat etc. Especially when some people here haven't yet hit 2xBW  (Said with tongue firmly in cheek; sorry couldn't resist) | ||