Jack's training journal
Users viewing topic: & 1 Guest
| jack_uk |  | Jack's training journal | 30-07-2007 @ 20:14 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Hello Sugden barbell I’ve been reading this site with keen interest over the last couple of months and would like to start a journal here; as I wish to re-focus my training efforts towards powerlifting with the view of eventually competing. A brief training history: Background in rugby during younger teens. Started with weights at 17, managed to noob gain myself to 13 stone. At 18 started training with more of a strength emphasis. A couple of months later found myself training with a couple of powerlifters. I Then moved away to go to college, which found me living the wanky student lifestyle. Training took a back seat during this period. Dropped out of college after 4 months. Trained bodybuilding for the year after that, rarely venturing into 90% range. Beginning of this year re-started strength-training. Didn’t give much thought to periodisation, also added in a load of unnecessary bb’ing work. As a result I kept burning myself out from not utilising de-load weeks and training at high intensity and high-volume at the same time. This time round I’m going to monitor things a’lot more carefully. Goals: 180k Squat 140k Bench 220k Dead lift Current 1RM’s 130k Squat 120k Bench 185K Dead Other Stats: Age:20 Height: 5’9 Weight: 80k (lightest I’ve been since I started training, yikes!) Chemical status: Natural Bodyfat: A little too much at @15% Back Squat sucks because I didn’t train for a long time. I can however front squat 120k to full depth. I did this because I somehow got it stuck in my head that I would attain better results in quad hypertrophy from dropping them in favour of fr/sqts. I would very much like to compete. Infact I was all set to in a couple of years ago when I was training with a group, however life got in the way. I would however like to hit the previously mentioned goals before I take the competitive plunge. As for a routine I was thinking about something along the lines of this: Mon : sq/dl heavy Tue : bench assistance Wed Thu: sq/dl assistance Fri Sat : bench heavy Sun If 4 day’s a week proves too much, I’ll drop it down to 3. However I’ll see how I get on. Right then, all that’s left to do now is actually get down the gym and get’er done. Let’s see what will happen. Jack | ||
| Rob | | ... | 30-07-2007 @ 20:17 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Routine looks good mate, solid base to build on by the look of things as well. Welcome to the site and best of luck with it. | ||
| Boar | | ... | 30-07-2007 @ 20:18 |
 Walk your talk Member 5, 25558 posts Administrator | Hi Jack !! good luck with the training, get stuck right in mate !!! | ||
| jack_uk | | ... | 30-07-2007 @ 20:29 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Workout from earlier this morning: Mon 30th July Week 1 A) Deadlifts 5x2 @152K All went up smoothly. B)Rack pulls worked up to: 180k x1x5 190k x1x3 I have no chalk so grip was a limiting factor (grip has always been a weakness for me). I went out to the car park and used some gravel on my hands which helped a bit. C) Good morning 2x6@80k Lower back was fried from earlier pulling. Wasnt going for any heroics today. D)i) Standing cable crunches 4x12 ii) Plates pinches: 3 timed holds with 2 5k plates E) BW hyperextensions 3x15 comments: Work didnt need me till lunchtime so I trained at 9.ooam. Not a bad starting sesh. I like the look of olly jackson;s deadlift routine. So am going to see how I get on with that. Debating wether to use tokar's 5x3 system(benching once a week) for bench. Do you think it's sensible to use this approach. Unsure where to fit in squat traiing at the moment, particularly to what intensity. More to come. Jack. | ||
| jack_uk | | ... | 30-07-2007 @ 20:35 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Originally posted by Rob... Routine looks good mate, solid base to build on by the look of things as well. Welcome to the site and best of luck with it. Thank you very much for the welcome Rob. I will be keen to benefit from your expertise. | ||
| Rick | | ... | 30-07-2007 @ 20:36 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Does look solid, and your goals aren't unreasonable. One word of caution: if you're adopting a low bar position on squats, as most of us do, you may find that you can't really do any pressing work - even light - without tendon pain the day after. You might want to consider rejigging your routine so your two consecutive days are bench first. (Just IMO, naturally.) | ||
| jack_uk | | ... | 30-07-2007 @ 20:38 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Originally posted by Boar... Hi Jack !! good luck with the training, get stuck right in mate !!! The legend that is JWB. Thanks for dropping in. Infact you dropped in on my old journal on the 'other' site. Thanks again mate. Really appreciated. | ||
| Rick | | ... | 30-07-2007 @ 20:47 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | I would say you could do a lot worse than squat twice a week, using something like tokar's system, since you need to learn the movement and get used to weights on your back. EG over two weeks I do: Monday Squat 3x5 Friday Squat 2x3, deadlift 3x3 not too heavy Monday squat 1x2 Friday deadlift 2x3 heavyish rinse and repeat, 5kg heavier. I need to be under the bar a lot at the moment and sort my squats out, too. | ||
| jack_uk | | ... | 30-07-2007 @ 20:47 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Originally posted by Rick... Does look solid, and your goals aren't unreasonable. One word of caution: if you're adopting a low bar position on squats, as most of us do, you may find that you can't really do any pressing work - even light - without tendon pain the day after. You might want to consider rejigging your routine so your two consecutive days are bench first. (Just IMO, naturally.) Thanks for the advice Rick. Squat has always been my weakest lift. Over the coming weeks I'm going to be attempting to perfect my form as it is. Been seriously struggling with form lately as I've re-introduced the movement. I'm was used to squatting fairly high bar. I realise that if I want to start moving respectable poundages I'm going to have to start using a lower bar position with a wider stance. I'll bench tomorrow and may as per your reccomendation swap the two days next week. | ||
| Hayden | | ... | 30-07-2007 @ 21:37 |
 memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220552.5 kgs @ 123kgs UnEq | Welcome mate. 15% bodyfat is too low if you ask me Lets get stuck in!!! | ||
| Icepick | | ... | 31-07-2007 @ 11:02 |
 still a cock Member 55, 1213 posts SQ 50, BP 25, DL 55130.0 kgs @ 0.1kgs UnEq | Welcome on board mate, I did take 15% right now!! | ||
| marc | | ... | 31-07-2007 @ 15:35 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | welcome mate good luck with your training | ||
| jack_uk | | ... | 31-07-2007 @ 22:33 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Cheers for the welcomes everyone. Your Right. 15% is a joke......onward to 20%!. | ||
| jack_uk | | ... | 01-08-2007 @ 11:50 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Yesterday's workout: 31/07/07 Bench assistance A)Seated DB shoulder press 30kDB'sx1x6 35kDB'sx2x6 37.5kDB'sx1x5 (3 reps assisted 30kDB'sx8 Probably went too heavy with the 37.5kDB's. B) Pullups 2x6@Bw + 10k 1x4@Bw +10k 1x4@Bw Was hoping for 4x6 here. But oh well C) Face pulls 3x12 D) Ext rotaions 3x8 Comments: No real problems here. I have one question though. Is it worth doing any DE work as an unequipped bencher? Will squat on Thursday. | ||
| Thing | | ... | 01-08-2007 @ 12:20 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | hello jack, good routine to build a good platform on the big three | ||