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Goals raw squat 205kg bench 155kg deadlift 240kg total 600kg at M2 93kg

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ChrisCooper		...	20-01-2012 @ 14:11
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Calf feels better so will test it with a few tentative squats (light wraps to protect calf) 8xbar 8x60 8x80 6x100 4x120 2x140 1x160 Bit tense on last one wary of calf so stopped there. No reaction at all. Will give it two more days full rest then will hopefully be able to push it up to my 210 opener on Sunday then 6 days further rest should be ok for comp. Despite injury setback still fancy a crack at a legal 230. Determined to put together a decent total!
ChrisCooper		...	22-01-2012 @ 17:49
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Sunday Squats 8xbar 8x60 8x90 8x110 5x130 3x145 suit on and light wraps 2x160 wraps tightened 1x180 1x200 1x210 all solid 240 walkout and semi squat felt good. Relief that calf has healed. Bench 8x60 8x90 6x110 4x120 3x130 1x137.5 shirt on (red fury 44) 3x155 (2 boards) 1x160 1 board 1x165 fail no board 1x162.5 fail no board. Oh s**t didnt expect that! Shirt too tight locks up. Must be getting bigger up top. Will try old fury (black 44) on Tue and new 46 fury - need one to work for comp!! One step forward one back! Have to lose a couple more kg so that should help. One day I will go into a comp with everything right!!!
ChrisCooper		...	24-01-2012 @ 22:58
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	last bench before comp nightmare couldnt get 160 opener up just gonna rest open on 155 in an old trusted shirt need to go back to drawing board! Two weeks later GB bench beginning to wonder if worth going!
ChrisCooper		...	29-01-2012 @ 22:32
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Sat comp Ashington YNE Equipped Calf went warming up not good but lots of muscle rub and off I went! Squat 200 212.5 222.5(fail) Bench 155 162.5 170 dead 220 230 240 Total 622.5 PB by 7.5kg Great start to year and only 4 weeks in gear. Bodes well for GB champs in 8 weeks. Deads flew up so more there and will defo squat more once calf has repaired properly.
Billwest		...	30-01-2012 @ 08:17
Member 541, 4900 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Excellent result Chris. Looking good for future comps.
ChrisCooper		...	30-01-2012 @ 09:20
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Billwest said:Excellent result Chris. Looking good for future comps. Cheers Bill Relieved to get a good one in. Hopefully with fingers crossed and injury free will break the 650 mark at GB champs. See you are getting some tasty rep sets out on your squats again - good to see you getting back to form.
ChrisCooper		...	03-02-2012 @ 19:33
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Tuesday Light bench 8x60 8x90 ouch lower back spasmed couldnt arch or drive through legs stopped. Session over Went to physio and dosed up on ibuprofen! Thursday still sore but managed bench 8x60 8x90 8x110 6x 120 4x127.5 4x125 5x122.5 5x122.5 4x122.5 should have been 5x5x127.5 but still compromised by back pain Dips 8xbwt 8x20 5x40 3x50 1x60 Enough! Friday Light squats 8xbar 8x60 8x90 6x110 4x130 1x150 Back still not right! tricep pull down 8x40 8x45 8x50 6x55 5x60 close grip 8xbar 8x60 5x90 3x100 3x119 6pm Trip to bone doctor discovered lower vertebrae on left pinching causing spasm. Realigned me and poped back in some thorax vertebrae good as new lol. Worth every penny of £30. Three days rest to let swelling go down then back to heavy squats on Tue. Hopefully bench will be better too.
ChrisCooper		...	05-02-2012 @ 19:45
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Post Edited: 06.02.2012 @ 09:46 AM by ChrisCooper Sunday Bench session 8x bar 8x60 8x90 6x110 4x120 2x130 1x135 shirt on (red fury 44) 1 1/2 inch board 152.5 3/4 inch board 157.5 to chest 160 165 6 inch board 2x180 1x190 fail! Tired and line too low! Enough heavy work Narrow grip 8x100 6x110 2x120 1x130 115x6 to wind down
ChrisCooper		...	08-02-2012 @ 19:26
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Tuesday Squats warmup cycle 10xbwt 8x60 6x90 4x110 2x130 1x150 wraps and suit on 1x170 3x190 back sore stopped Bench 8x60 8x90 8x110 6x120 5x5x125 getting back some strength at last narrow grip 8x90 hold up 200kg x 15 seconds
ChrisCooper		...	10-02-2012 @ 13:22
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Thursday Deadlifts 4x60 4x100 4x140 1x160 back sore as hell stopped Bench Speed work 8x60 8x90 8x60
ChrisCooper		...	10-02-2012 @ 13:28
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Friday Squat maintenance No wraps suit or knee sleeves 8xbar 8x60 8x100 8x120 6x140 2x160 1x170 Back fine weird how it is fine one exercise but not another! Rotator cuff exercises with elastic Wide chest pulldown opposite of bench 3x8x50kg nice stretch 30 min cross trainer heart rate 140-150 Back stretches on ball Weight 93.6kg Feeling in great shape for bench considering all the injuries and already down to weightish! Hopefully back will be fully repaired so I can start building deadlift again next week.
ChrisCooper		...	14-02-2012 @ 18:40
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Sunday GBPF bench Weighed in 91.4kg after weighing 93.9 day before way too dehydrated Warm up felt weak so dropped opener to 155kg 162.5kg next lift struggle but passed 165kg last lift struggle again but 3 white lights. Crap performance down 10kg on PB 2 months ago. Drove straight home and did a raw session as punishment 8x60 8x90 6x110 5x120 5x5x3x3x3x125 Have to stop f**king about on bench and do some serious raw work need to be back to at least 5x5x5x5x5x135 by masters 3 lift and throw my knackered fury away and break in my 46 katana so I can opoen on 165 and end on 175 plus any day of the week!
ChrisCooper		...	14-02-2012 @ 18:49
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Monday Back sore needs stretching out Wide grip chin pull downs hanging between reps 3x10x 60kg/70kg/80kg Repeat with wide handle pull downs to chest same reps/weight 3x 20 second hanging from pull up bar relaxed abdomen 3x8x good mornings 30kg bar Floor stretches then lots of red tiger balm! Tue Squats 2x8xbar 8x60 6x90 6x110 4x130 2x150 1x170 suit on and wraps 1x190 1x200 fail back too sore stopped. Back ok but not able to keep tight and pain free on heavy weights yet. Repeated Monday back stretch routine. Just hope soreness will die away and let me do heavy squats again v frustrating as can move freely just cant lift heavy!
ChrisCooper		...	16-02-2012 @ 14:13
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Wed back stretch routine then 20 mins cross trainer 20 mins rowing machine HR 140ish Thur Deadlifts Normal deadlift 5x60 5x90 5x120 5x140 3x170 1x190 back ok stopped defecit deadlift (2.5inch board) 5x90 5x120 5x140 5x160 3x180 Normal deadlift 1x200 back felt loose so happy to do a heavier single one arm pulls 10x30/35/37.5 wide arm chest pull 8x50 5x65 3x80 Great session back stretched out and no longer sore - light at end of tunnel!
ChrisCooper		...	17-02-2012 @ 08:45
Member 2891, 183 posts SQ 212.5, BP 160, DL 240 612.5 kgs @ 102.4kgs UnEq	Thur evening bench press many x bar 8x60 8x90 8x110 6x120 4x130 2x135 1x137.5 1x140 4x4x125 defecit bench (slow unsupported on way down gentle assistance on way up) 4x4x140 Felt really good way of attcking muscles close grip 6x100 6x110 (with help on last two) 6x105 (no help) 98 work reps! now thats a workout!

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