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Mark Whiteman Training Journal

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MJW1989		29/1/14	29-01-2014 @ 22:01
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Disappointingly I couldn't get to the farm this evening for my last session before the competition, but it was a good session all the same. 1) Squats W/U to 160x1 W/S 3x1@180 - As I can gather there about right when you take into account the tracksuit and running tights, but unsure. I think if things go wrong I could sit on the floor and struggle it up, but need to have a think as 180 would be a competition pb. Then finished with 3x170 2) Bench W/U to 110x1 Paused 3x1@120 - all solid so think this is my opener. then did 3x115 Now lets see what happens competition day
Finch		...	29-01-2014 @ 22:23
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Nice session.
MJW1989		Competition Day	02-02-2014 @ 21:43
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Today made me genuinely proud to be a farm lifter, we came as a team, supported each other, all hit PB's, Sharn and Kev hovered up records. Others had turned up and done nothing but moan that various things weren't right, basically that everything and anything was to blame other than themselves. That's not good really, but all in all, East Midlands lifters rallied around each other supporting everyone! Anyway, onto the lifting, Me and Mark had a cracking battle each totalling 560 with Mark winning by virtue of weighing a huge 100g less (knew I should have weed before weigh in lol) 1) Squats 180 3 Whites PB 190 3 Whites PB 195 FAIL - Got my line wrong couldn't recover. 2) Bench 120 3 Whites PB 125 3 Whites PB 127.5 FAIL - Couldn't quite grind it out at lockout, never mind 3) Deadlifts 230 3 Whites 245 3 Whites 250 FAIL - Got it to knees but not quite over them to grind it out. If I had got all my 3rd Attempts I would have hit 572.5 and qualified for the British, so I'm in the right area, come All England I will be there!
Finch		...	02-02-2014 @ 22:45
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Good effort today Mark, it's coming along nicely. In my ever so humble opinion, all those third lifts needed was a bit more confidence in yourself. It will come.
Lurkio		...	03-02-2014 @ 10:16
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235 600.0 kgs @ 108kgs UnEq	Well done Mark.
MJW1989		3/2/14	03-02-2014 @ 18:23
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Thanks guys much appreciated. Your probably right Ian, I never had confidence in that 195. But I had only ever loaded 190 on my back once, so just need to get used to controlling the weight around and over 200, as unless your names Gates there hell to power up.
MJW1989		5/2/14	05-02-2014 @ 22:15
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	First session back, time to get serious and chase that 572.5kg total hopefully to be set in my next competition. Right, nice easy bench session sort of, other than the 8's wasn't sure what weight to use. 1) NGP - 25 rep warm up 2) Bench W/U 20,40,60x5 Paused - 80,90,100x3 then work sets of 3x3@110 T&G 2x8 @ 100 - Think I will use higher reps on these sets going forward to stick a little more muscle on. 3) Mil press 3x10@50 3) Cable Rows V - 3x10@60 4) Cable Rows V - 3x15@50
MJW1989		8/2/14	08-02-2014 @ 11:15
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Great to be back in the farm tonight, bit of banter with Stewart who was asking me how much more I could front squat, worried his crown is in danger this year, however Scott will blow us away, he did 171kg front squat like it was nothing. So anyway session as follows 1) Front Squats (LOTM) W/U to 100x3 Then, 121x1, 131x1, 141x1, 151x1, 161xF - No energy left for that, got to the bottom was pinned lol, but the 151 was pretty comfortable 15kg ahead of Stewart, that will do. Back on the proper squats from next week. 2) Bench Press W/U to 60x10 Paused - 80,90x5, 3x5@100 T&G 90x10 3) Deadlifts W/U to 150x5 (took a 50kg jump to top sets due to Gates, and I didn't want to unload the bar again lol) W/S 3x3@200 - Nice easy session back, and so the build up begins again, target for the year is 3x3 @ 245!
Finch		...	08-02-2014 @ 12:31
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Another good session.
Finch		...	09-02-2014 @ 13:08
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Of course, that front squat won't count unless it was witnessed by myself, Kev or red light! I seem to recall all your best lifts last year were done when nobody was around!
MJW1989		...	09-02-2014 @ 19:52
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Kev was there, stewart and james watched close don't panic
MJW1989		9/2/14	09-02-2014 @ 22:25
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Comfortable session back this morning, although I am going to have to try and get to the farm Wednesday, as I'm informed training on Valentines is a no. So anyway session as follows 1) Bench W/U to 60x5 Paused - 80,90,100,110 x 2 T&G 5x5@95 - Probably a bit low but lets call it week 1 and build on it. 2) Log Bench Press - decided to try this, and to myself and James surprise, this is a perfect triceps exercise to assist bench press. So, I did 10x50, 10x90, 3x10@100 - Tough but happy, as I had initially thought the log weighed 30kg and that these sets were 80 lol. 3) FB Rows 3x15 @ 60
Finch		...	10-02-2014 @ 09:55
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Train Friday! This is the start of a slippery slope, perhaps it's time to move on! I'll ask Kevin for depth confirmation, the others would not know depth if it poked them in the eye...
MJW1989		....	10-02-2014 @ 12:00
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	I will see what I can do Ian, but I'm booked in at your favorite restaurant at 7-30 thats the problem. So I'm likely going to see you Wednesday, but will be there one day this week dont panic.
Finch		...	10-02-2014 @ 12:39
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Are you planning on proposing on Friday? If so, good luck. If not, cancel. You need to get the priorities right. That said, I'm probably not the best example, having missed Last Friday due to work!

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