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JimmyF's Pursuit of Power

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jimmyfIconJimmyF's Pursuit of Power27-11-2012 @ 20:07 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
Hiya fellas, Im a new un to PL'ing, been at it about 10 weeks now and made some nice gains, come from a bodybuilding type background and tbh just fell out of love with it and straght into the arms of powerlifting, always took a great deal of interest and tbh never knew why Id given it a proper go.

I train at home 90% of the time, Ive put no pressure on myself to compete, way I see it, is Im loving training and thats the most important aspect.

Il log a few workouts from the past weeks to show kind of where I am, and pop some vids up (nothing special)

Ive bought a shirt recently and squat suit/briefs but still training raw atm to get a good base, unofficial total is bang on 600kg at 90kg, my long term ambition is 750+ equipped tbh.

had a de-load week after a good 10 weeks and now following (roughly) a westside 4 approach, for how long is anyones guess as im a f**ker for ending up going on feel....not always best...but im here to learn tbh.
jimmyfIcon...27-11-2012 @ 20:07 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
DE upper

Speed bench

60 x 5 x 3
70 x 3 x 3
80 x 2 x 3

Rack lockouts to safety bar

80 x 5
90 x 5
100 x 5
110 x 5

Bor

110 x 5
120 x 6
120 x 5

Should have included shoulders but tbh even after a week off my right delt is still playing up, not a nice feeling, very niggly, defo holding progress on bench back, going to have to see doc i think when i get a day off.

1st time following the westside template (roughly) speed bench was kept to 40-50% of 1rpm like it should be.

Will upload vids of top sets and post up. Oh and worked 18 hour y'day so was a bit f**ked lol
jimmyfIcon...27-11-2012 @ 20:08 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
Post Edited: 27.11.2012 @ 20:13 PM by jimmyf
BOR 120 x 5

jimmyfIcon...27-11-2012 @ 20:11 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
Post Edited: 27.11.2012 @ 20:14 PM by jimmyf
Speed bench

80 x 5

jimmyfIcon...27-11-2012 @ 20:15 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
Rack Lockouts - 110 x 5

shoulder knackered and can easily tell.

jimmyfIcon...27-11-2012 @ 20:18 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
Post Edited: 27.11.2012 @ 20:19 PM by jimmyf
ME lower

f**k all to eat really but not a bad session for 1st back after a week off, thought Id be able to handle more weight on squats but had to leave ego a bit.

Box squats to parrallel

Long time since done these, 160kg was a grinder :-(

60 x 10x 2
100 x 10 x 2
140 x 5
150 x 2
160 x 2 (vid)

Deads (trap bar - shin height)

60kg x 10
100 x 5
140 x 5
180 x 10 (don't ask why lol)
200 x 5 (PB for reps)


GHR

bodyweight x 3 x failure

cable crunches

stack x 3 x failure


Vids



s**t 160kg x 2 bench/box squats - 1st time ever done them.




things got a little better, tried hex bar for a change.

180kg x 10



200kg x 5 had a few more but left it at that for the day.

jimmyfIcon...29-11-2012 @ 21:10 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
ME upper


Warm Up - face pulls on advice of ewen, worked well and shoulder seemed good!!


Bench

Raw
60 x 10 x 2
100 x 10
120 x 5

4 board
120 x 5
130 x 3
140 x 3

Shirt on (1st time) to 4 board

140 x 3
150 x 1
160 x 1
170 x 1

This f**ker will take some scars and war wounds/weight to touch.

Tri's fried.

Face pulls 3 x failure

Rope push downs 3 x failure

Laterals 3 x failure
jimmyfIcon...30-11-2012 @ 15:55 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
DE lower

Box speed squats

60 x 2 x 3

80 x 2 x 3

100 x 2 x 3 (vid)



Sumo Speed deads

60 x 2 x 3

100 x 2 x 2

140 x 2 x 2 (vid)






Hips fried :-(

GHR

5 x failure (bodyweight)

Abs

Cable crunches stack 5 x failure


Done. Loving westside style, never thought id say that about training legs 2 x a week.

FORM CHECK....

Tried sumo pulls, im wanting to switch to this, can someone look at vid when uploaded and give me feedback on tech
jimmyfIcon...21-01-2013 @ 19:01 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
will re-start this as changed routines around for the time being.

Doing a routine Milsey sent me.

Last weeks went like this, like to train every other day.

Squats

Warms ups

60 x 10 x 2
100 x 5
120 x 5
140 x 5

Worksets

152 x 2 x 6 set

Bench

60 x 10 x 3
80 x 10
100 x 5
110 x 3 x 6 sets


----------------------------------------------------------------


squats...again!

WU

60 x 10 x 2
100 x 5
120 x 5

Work Sets

152kg x 3 x 6 sets

Reverse Hypers

3 sets failure

Cable crunches

3 sets failure.

Hips are agony, obviously quite weak, but every rep is under parallel, squatting 3 times a week is a nightmare but need to build raw strength from ground up, suprisingly last 2 sets flew up after I narrowed my stance slightly.

------------------------------------------------------------------------------

ad to bring deadlift day forward and will do legs-chest again on monday now, working tomorrow plus on call so no chance of training, so didn't wanna go 2 days without....legs felt tired more than sore.


warm up

60 x 10 x 2
100 x 5
140 x 5

worksets

180 x 3 reps x 6 sets

Speed Pulls (all against doubled over green bands)

100 + bands x 2 x 3 sets
120 + bands x 2 x 3 sets
130 + bands x 2 x 3 sets

done, bands were nearly ripping bar from my grip at top so pretty tight.

------------------------------------------------------------------------------


and Todays training...21st? january....

squats and bench


60 x 10
100 x 5
120 x 5

work sets

152kg x 2 x 6 sets.

All olympic style squats, ass to grass, 1st time squatting like this with that weight, felt good tbh. I noticed on last two sets last week it felt easier when my stance was closer, so tried them today and very happy with how its worked.


bench

60 x 20
100 x 10

worksets

120 x 2 x 6 sets

Again on worksets played with technique, elbows tucked as lowered on last two sets made it feel like 100kg not 120kg.


Good session, enjoying the squatting too, hard graft and simple, not a band, box or anything in sight.
jimmyfIcon...05-02-2013 @ 13:28 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
Post Edited: 05.02.2013 @ 13:29 PM by jimmyf
Bench day:

Long warm up with bands to get shoulders nice and warm.

60 x 10 x 2
100 x 5
110 x 5
125 x 2 x 3 sets

CGBP:

100 x 10 x 3 sets

Rope Pushdowns;

3 sets to failure

Standing OHP:

60 x 5
70 x 5
80 x 5 x 2

Face Pulls:

Half stack x failure x 3 sets


3rd working set on bench, flew up as per Macca's advice on foot placement and drive.

BigMaccaIcon...05-02-2013 @ 14:40 
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understanding of the sport, little he has.
Member 798, 9942 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
jimmyf said:3rd working set on bench, flew up as per Macca's advice on foot placement and drive.

That Macca fella should probably charge for his training advices!

Grin

Solid benching Jim!
jimmyfIcon...05-02-2013 @ 14:48 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
BigMacca said:
That Macca fella should probably charge for his training advices!
Grin
Solid benching Jim!


lol cheers bud, it did work well though! felt light prob cos I was benching tight for once.

Now.....any tips for squats or deads?? Angry lol
walkerIcon...25-02-2013 @ 23:02 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Where's the training?!
jimmyfIcon...26-02-2013 @ 10:49 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq
might aswell follow Macca's mate as basically just doing what am told and training with him and jonny when he's down at home lol
milsyIcon...26-02-2013 @ 10:52 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
that bit of benching was mint your technique is spot on now

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