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JohnC's Strength Log

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John_CIconJohnC's Strength Log16-05-2011 @ 17:05 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 01.10.2011 @ 19:56 PM by John_C
Hi all,

I'm a powerlifter currently trying to get as strong as possible. I'm just approaching the end of my degree at York.

I currently compete in the multi-ply BPC and my best competition lifts are as follows:

Squat - 235kg
Bench - 130kg
Deadlift - 205kg

Belt only meet:
Squat - 162.5kg
Bench - 95kg
Deadlift - 200kg

I've spent a lot of time in equipment so my equipment carryover is good, but some portion of that is down to undertraining my raw lifts. I've been focussing on raw work a lot more recently but I'm going to have to start getting in kit as my next meet is on the 3rd of July -- the BPC British.

Gym PBs @ ~74kg:
Squat, belt only - 170kg, 157.5kg x 3, 147.5kg x 5
Oly squat (no belt/wraps/suit, narrow, deep, high bar) - 160kg, 142.5kg x 3, 140kg x 4, 135kg x 5, 130kg x 8, 125kg x 10
Bench, medium grip, raw, touch and go - 107.5kg, 100kg x 2, 95kg x 3
Bench, medium grip, raw, paused - 100kg
Bench, pinky on ring, raw, touch and go - 102.5kg, 95kg x 3, 87.5kg x 6
Bench, pinky on ring, raw, paused - 97.5kg
Slingshot bench - 107.5kg
Deadlift, belt only - 205kg
Deadlift, belt only hook grip - 200kg
14" deadlift - 210kg
SLDL - 180kg

I've been saying this for a while, but it's really time I gained some weight and moved up a weight class. At the moment, I'm not even a full 75kg lifter, weighing around 72kg in the morning. I've been as high as 78kg before.

Time to train hard and often and get strong...
John_CIcon...16-05-2011 @ 17:10 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 16.05.2011 @ 17:10 PM by John_C
Monday 16th May 08.00 -- AM session

Squat
20kg x 5 x 2
40kg x 5
60kg x 5
80kg x 3
belt on
102.5kg x 3
117.5kg x 3
132.5kg x 1

That'll do for now. Last week I handed in my dissertation and two projects, so training suffered, as did sleep. Happy just to be getting back in the gym.
LukeCIcon...16-05-2011 @ 23:23 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		"JohnC's Strength Log" aka "Trying to catch up to my younger brother" Tongue
John_CIcon...16-05-2011 @ 23:34 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
LukeC said:"JohnC's Strength Log" aka "Trying to catch up to my younger brother" Tongue
Yeah, so you better watch out.

Monday 16th May 20:30 -- PM Session

Clean pulls and power cleans
~35 reps with 30-50kg

Power clean and push jerk (one clean per set)
50kg x 5 x 2

Clean pulls
70kg x 3 x 2

Oly squats (high bar, narrow stance, a2g, no belt)
50kg x 5
70kg x 5
90kg x 3
110kg x 3 x 3

Some good technique coaching from Bryn and Charles. My clean technique needs a hell of a lot of work. Push jerks were good though, they feel natural.

13" deadlift
70kg x 3
110kg x 3
120kg x 1

Lower back was absolute toast/jelly so I left it there.
LuuuuuukeyIcon...17-05-2011 @ 10:22 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq		What kit do you use?
John_CIcon...17-05-2011 @ 17:50 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 17.05.2011 @ 18:01 PM by John_C
Luuuuuukey said:What kit do you use?
Squat - Inzer Predators, Metal Pro Squatter.

Bench - Inzer RageX (single ply)

Deadlift - Inzer Predators for sumo in recent comps, but switching back to conventional now my scoliosis-related glute problem is fixed, so I'm going to get hold of a new Inzer Fusion.

Tuesday 17th May 08:00 -- AM Session

Front squat
20kg x 5
40kg x 3
60kg x 3
80kg x 3
90kg x 1
95kg x 1 x 5

Five quick singles. Front squatting felt tricky after a few months of not doing it, but these numbers should shoot up pretty quickly.
John_CIcon...18-05-2011 @ 13:12 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 18.05.2011 @ 13:15 PM by John_C
Wednesday 18th May 08:00 -- AM Session

Squat
20kg x 8
40kg x 8
60kg x 5
80kg x 3
92.5kg x 5
107.5kg x 5
122.5kg x 5

Not back to full strength yet but this was OK.
John_CIcon...18-05-2011 @ 20:38 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 18.05.2011 @ 21:09 PM by John_C
Wednesday 18th May 16:45 -- PM Session

Bench
20kg x 5 x 2
40kg x 5
60kg x 5
70kg x 3
75kg x 3
80kg x 5

First time I've benched up to a working set without wearing the slingshot the whole of this year. I've been doing this because I have tendon problems around my elbows that the slingshot helped. I recently got some elbow sleeves so I'm seeing how it goes with those on instead. Slow off the chest at the moment unsurprisingly but felt healthy.

15" Deadlift
110kg x 3
130kg x 1
150kg x 1
170kg x 1
150kg x 1 x 3

Damn, the increase in squatting feels fine till it comes to deadlift. I was meant to be working up to 200-210kg but the 150kg and 170kg sets were actually tough as my lower back was fried.

Neutral chins
BW x 3
BW + 10kg x 3
BW + 20kg x 2
BW + 25kg x 5 PB

Nice, more there soon too.

45 degree back extension
BW x 15 x 2

Made my lower back feel better. Maybe I should try doing these before I deadlift as a warmup.
LukeCIcon...18-05-2011 @ 21:52 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq		Lots of squatting, lets hope it pays off come the Brits. Happy

Good to hear you benching pain free. Happy
John_CIcon...19-05-2011 @ 13:30 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Thanks bro Happy

Thursday 19th May 08:00 -- AM Session

Oly squats (high bar, narrow stance, a2g, no belt)
20kg x 5 x 2
40kg x 5 x 2
60kg x 3
80kg x 3
100kg x 1 x 2
110kg x 1
120kg x 1
115kg x 3 x 3

Good.
John_CIcon...20-05-2011 @ 11:53 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Thursday 19th May 20:00 -- PM Session

Power snatch
30kg x 5 x 2
40kg x 3 x 6
45kg x 3
40kg x 3

Front squat
40kg x 5
60kg x 3
80kg x 1
90kg x 1 x 2
80kg x 2
80kg x 3

More technique coaching from Bryn and Charles. An improvement but lots of work still to do on snatches.

Found out I've been letting my elbows drop in the bottom of the front squat causing my upper back to round forward slightly. Should help a lot as that's been where I lose my front squats in the past.
John_CIcon...20-05-2011 @ 11:57 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq		Friday 20th May 09:00 -- AM Session

Squat
20kg x 8 x 2
40kg x 5
60kg x 5
85kg x 3
belt on
107.5kg x 5
122.5kg x 3
135kg x 1
wraps on
140kg x 1

OK. Seventh squat session in five days so I can't expect fireworks.

Push press
20kg x 5
40kg x 3
50kg x 3
55kg x 1 x 2
60kg x 1
65kg x 1
70kg x 1
75kg x f
75kg x 1 PB

Felt quite good.

Pendlay rows
50kg x 5 x 2
60kg x 5
70kg x 5

I've really enjoyed the high frequency this week. Definitely addicted to squatting Grin
John_CIcon...22-05-2011 @ 01:57 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 22.05.2011 @ 18:53 PM by John_C
Saturday 21st May 14:30 -- PM Session

Oly squat
20kg x 5 x 2
40kg x 5
60kg x 3
80kg x 3
100kg x 1
115kg x 1
125kg x 1
117.5kg x 3 x 3

Squat session eight this week. Felt good.

http://youtu.be/pkeDIi5EoNw

John_CIcon...22-05-2011 @ 18:52 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 22.05.2011 @ 18:54 PM by John_C
Sunday 22nd May 16:45 -- PM Session

Bench, medium grip
20kg x 5 x 2
40kg x 5
60kg x 3
70kg x 3
80kg x 1
82.5kg x 5

My brother will be surprised to hear I did this with no spotter, handing it off myself. I hate doing this but it was OK today. My elbows are still feeling healthy slingshot-free so far.

Strict press
20kg x 5
40kg x 3
45kg x 1
52.5kg x 1

Clean and strict press
40kg x 1
50kg x 1
60kg x 1 PB
62.5kg x f

Finally got the 60kg strict. 62.5kg was close too. Such a slow exercise to progress on for me.

Oly squat
20kg x 5 x 5
40kg x 3
60kg x 3
80kg x 1
100kg x 1
110kg x 3 x 7

Took a while to loosen up to start with and then every set felt equally tough. Massive weekly squat volume/frequency PB Grin

A good finish to a solid week's training.
John_CIcon...23-05-2011 @ 23:01 
Avatar
Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 23.05.2011 @ 23:04 PM by John_C
Monday 23rd May 20:00 -- PM Session

Power snatch; snatch balance
30kg to warmup

Snatch
30kg x 5 x 2
40kg x 5 x 2
50kg x 5 x 2 PB
40kg x 5 x 3

First time I've ever attempted full snatches and they went quite well, considering. I found the bottom position quite natural and comfy.

Snatch pull
60kg x 5 x 5

Front squat
60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1

Straight forward. Only issue was on the last set; my elbows dipped a touch causing a bit of upper back rounding.

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