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Less Fat, More Power

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jpmproIcon...13-11-2011 @ 16:09 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Bro workout wae dumbells on saturday. Cant remember weights etc but put in a decent shift. Started conditioning work to lose some fat. I dislike it.
jpmproIcon...14-11-2011 @ 19:49 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Conditioning (AM)
8 laps of football pitch
general warm-up
stretching routine
3 half way line sprints
5 penalty box sprints
5 press up to penalty box sprints.
Called conditioning at that.

Deadlifts
Felt very bloated and fat and the belt was digging in hard so went without.
60 x 8
100 x 5
140 x 5
160 x 3
180 x 3
200 x 4

Pulldowns 3 x 5
pulley row 3 x 5
Stiff legs 120kg 4 x 5
Some bicep work to finish.

Decent session and hopefully ill feel some benefit from the conditioning work.
jpmproIcon...15-11-2011 @ 21:20 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Bench tonight.

Flat
20 x 10
40 x 8
60 x 5
90 x 5
105 x 5
105 x 5

Close Grip
90 x 5
90 x 5

Incline
85 x 5
85 x 5

Jm press
65 x 5
65 x 5
65 x 7

Tate Press
15s x 8
15s x 7
15s x 10

Flyes
17.5 x 10 x 3

Conditioning
60KG floor to over head x 16 aimed for 20 but smashed my face on the 16th. will do better next time.
x 10
x 10
x 10

f**ked after that but feeling good generally. Roll on the Abs haha
jpmproIcon...17-11-2011 @ 10:59 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
More conditioning. One mile in 13 minutes. So terribly unfit but atleast I know where I am with cardio and my s**t lungs. Loads of stretching and YTL's then a quick swim. Aiming for 12 minutes next week.
jpmproIcon...22-12-2011 @ 22:52 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
lost a few weeks due to bad internet but training going well. Getting ready for BDFPA competition on 29th January so terrible prep and bad performance due to follow. Also, new lever belt from strength shop. Its the dogs bo***cks.
jpmproIcon...29-12-2011 @ 16:10 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Squats today
60 x loads
100 x 5
120 x 5
140 x 5
160 x 3
180 x 3
190 x 2
190 x 2
190 x 2

Front squats
100 x 8
110 x 5
120 x 5
120 x 8

Sumo deadlift
100 x 2 x 8

Pin good mornings
100 3 x 5

Feeling good with a bit of weight on. Hopefully get s double with 200 before the comp and come up with a decent single.
jpmproIcon...02-01-2012 @ 20:50 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
missed session today as gym was closed so moved to tomorrow. Toying with sumo deadlifting. Will get some vids hopefuly
jpmproIcon...03-01-2012 @ 21:07 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Sumo deadlift felt great today. I forgot the camera so no s**t form footage but i think with some work it could be a go-er. Worked up to a 200kg single and it was a grinder but i think its due to lack of experience and practice. Ill definitely keep it in mind for after the january comp. Anyway the session

Sumo Dead
60 x 8
80 x 5
100 x 5
120 x 3
140 x 3
160 x 3
180 x 3
200 x 1

Conventional deads

210 x 1
230 x 1

Threw these in as I want to keep some heavy singles.

Stiff Leg Deadlift or Romanian im not sure

120 x 5
120 x 5
140 x 5
140 x 5
140 x 5

dumbell rows
45kg x 8, x5, x5, x5

Finished with some ab work and stretching. Fat as f**k asfter xmas pig out but the power is there. Bench session in the Am so hopefully a video or 2.
LuuuuuukeyIcon...04-01-2012 @ 08:11 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
jpmpro said:Conditioning (AM)
8 laps of football pitch
general warm-up
stretching routine
3 half way line sprints
5 penalty box sprints
5 press up to penalty box sprints.
Called conditioning at that.


I haven't done so lately because of work ruining things, but I love spending a bit of time running round a football pitch. Sprints across the width of the pitch, sprint/jog intervals across the pitch, sprints to halfway, sprint the full length. Quite handy having a pitch just round the corner!

Keep it up! Happy
jpmproIcon...05-01-2012 @ 23:24 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Aye man its handy having a pitch round the corner. I've been slacking off on it recently as well so its an aim to get some more fitness work in and lose some bodyweight.

Wednesday was Benching

bench 40 x 5
60 x 5
80 x 5
100 x 3
110 x 3
115 x 1 misloaded
110 x 5
115 x 2
All felt very heavy and bad. Need to sort form out.

Dumbell shoulder press
15 x 12
30 x 8
30 x 8
30 x 6

Bodyweight dips
8, 8, 8, 5

Tate Press
15 x 8, 8, 6

Abs etc to finish. Felt terrible so not too worried about the bad session.

Today was Squat

Squat
60 x 8
100 x 5
120 x 3
120 x 5
140 x 5
180 x 3
190 x 2
190 x 2
195 x 2
200 x 1 The double was probably there but im a snivveling wimp and moaning that i have a cold. On another note my brother(and training partner) had a spectacular miss at a 160. I wish it was on video. Lost the bar on his back and threw a hissy fit. Great to watch !!

Frontis

60 x 8
100 x 8
120 x 5 , 5, 5

Good mornings from pins
100 x 5
120 x 5, 5, 5

Finished with 8 doubles at sumo speed pulls. used 100k. All moved very fast and happy with session.
jpmproIcon...11-01-2012 @ 13:58 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Bench session

bench
bar x 8
40 x 8
60 x 8
80 x 5
100 x 5
110 x 5
110 x 5
110 x 3
100 x 5

Dumbell bench
30s, 8, 8, 8, 6

Flyes
20s, 8 10 10

Dips, 8, 8, 8, 5

Tate press
15s, 8 , 10, 10

Pushdowns etc to finish
jpmproIcon...12-01-2012 @ 21:19 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
weighed in tonight at 101KG so the cardio will be getting started asap to get me back under the ton for the 29th. Also looked at the British qualifying total and fancy my chances so heres hoping.

Squats tonight

60 x 10
80 x 8
100 x 5
120 x 5
140 x 5
160 x 5
180 x 3
190 x 2
195 x 2
195 x 2
195 x 2
195 x 1

Then pin good mornings

Pin 17, 100 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Finished with abs. Feeling good for 195/200 as an opener
jpmproIcon...15-01-2012 @ 21:32 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
comp plans abolished due to my laziness and stupidity. Reckon i've left it too late now with fees etc so itll be onto another training cycle as of tomorrow. Quite fancy the westside conjugate style of training so I'm going to give it a whirl and see what i make of it. Videos Will be made as I'll be hoping to get some feedback. Anyway onwards and upwards !
jpmproIcon...18-01-2012 @ 23:01 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
MONDAY
Heavy Lower body day
Chose conventional deficit deadlifts for this. Used a plate to stand on.
60 x 5
80 x 5
100 x 5
120 x 3
140 x 5
160 x 3
180 x 3
190 x 3
195 x 3
200 x 1
210 x 1
190 x 3

RDL's
100 x 8
140 x 5
140 x 5
140 x 4
120 x 6

Back raises no added weight, 5 x 15

Abs to finish.

TUESDAY
Max effort upper body. Used decline bench.

40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
125 x 3
130 x 3
135 x 1
140 x F
140 x F
130 x 3
130 x 3
130 x 3
120 x 3

Seated dumbell Press
30s x 8, 8, 6, 5, 5

Tate Presses
17.5s 8, 8, 6

T bar rows
40 x 8
60 x 8
70 x 8
70 x 8
70 x 8
60 x 5

Pulldowns 3x8

Seated Row 4x8

Face Pulls 3x8

Felt good.Hopefully Someone more experienced in this training style can keep me on the right track or atleast let me know if im a million miles away from what I should be doing!
Looking forward to dybamic effort squats tomorrow. Going to do them paused instead of using a box as ill be raw.
jpmproIcon...20-01-2012 @ 21:25 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
Dynamic Lower, Thursday

Paused squats 12 x 2 130kg
Front squats
100 x 5
120 x 5
130 x 5
130 x 5
130 x 5

Deadlifts
15 singles 145kg

Hamstring curls
20kg 3x10

45 degree extensions
bw x 15
15kg x 8
40 x 8 x 4

Abs to finish

12

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