Mark Whiteman Training Journal
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| MJW1989 |  | ... | 22-06-2013 @ 08:17 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Cheers James. Just for you Ian I will do some benching next Friday, either 3 or 5 paused singles, to prove I bench and its making progress lol will that keep you happy? That would be your elusive 3 x per week, 1 with James at 10 x 3, 1 on own 5 x 5, and one at the farm 3-5 x 1. | ||
| hothornet24 | | ... | 22-06-2013 @ 20:14 |
 the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250620.0 kgs @ 129.5kgs UnEq | I'm finding twice a week benching is working well. 10x3 Sunday's then doubles mid week. Once a week is defo not enougth, | ||
| MJW1989 | | 23/06/13 Bench | 23-06-2013 @ 13:17 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Bench session with James this morning, joined by James future son in law, so a bit of coaching as well to show him the ropes. Session as follows" 1) Bench (Warm ups to 70kg) Paused - 85 x 1, 95 x 1, then 107.5 x 1 (realised to late the first 2 should have been 2.5 more, never mind, 107.5 is what I missed at last years AE so that's progress). 10 x 3 @ 90kg 2) Close Grip Bench 80 x 12, 75 x 12, 70 x 12, 65 x 12 (Triceps making progress to which is good, back on the weighted dips this week) 3) Pendlay Rows 5 x 8 @ 70kg Dropped the 4th exercise as Sue (James wife) had made sausages, priorities and all that. All in all, pretty solid session at the minute I'm projecting around 110kg Bench and 230 something for Deadlift, not sure of squat yet, but seem to be on track for all PB's at competition. Need to keep track of bodyweight, weighed 94.2 this morning, need to weigh in at 93 dead by Aug. | ||
| Finch | | ... | 23-06-2013 @ 20:09 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | So after training at the Farm you have a protein shake and after training in James's shed you have sausages! Is that another secret code of some description? | ||
| MJW1989 | | ... | 23-06-2013 @ 20:44 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Lmao could well be, must be some reason people only last a week with us | ||
| hothornet24 | | ... | 23-06-2013 @ 21:50 |
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250620.0 kgs @ 129.5kgs UnEq | MJW1989 said:Lmao could well be, must be some reason people only last a week with us Sausages not really up to std today, back to sainsburys next week for some butchers choice.  | ||
| Finch | | ... | 24-06-2013 @ 08:48 |
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | hothornet24 said: Sausages not really up to std today, back to sainsburys next week for some butchers choice. I'm sure that you youngsters have some sort of secret language that I don't understand. | ||
| MJW1989 | | 25/6/13 | 25-06-2013 @ 21:37 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Simple but effective session tonight, assistance work for squats and deadlifts 1) Ohd Squats 70kg 5 x 3 2) Back Squats W/U to 110kg 130kg 5 x 5 They just feel awkward, I'm leaning over to much, slowly improving but just finding it hard to keep a nice line and not lean over to excessively. I'm thinking strengthen the hamstrings a little more should allow me to sit back further, will see, throw in more GM's every session light weight, as they aren't overly hard to recover from. 3) Hip Thrusts 70kg 3 x 15 Take a lot of stick for doing these, but I think they help the deadlift loads, so sticking with it. | ||
| MJW1989 | | 26/6/13 | 26-06-2013 @ 22:08 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Fairly good session today, again simple, no frills, but effective. If your reading this Ian, note the benching again, as I know you worry. 1) Neutral grip pull ups + 15kg 10 x 3 Bodyweight x 8/7/5 i.e. 50 Total reps (Gradually want to get this back to 100 per week) 2) BENCH PRESS w/u to 70kg 5 x 5 @ 92.5kg (all pretty solid except for the last few reps on the last set, pretty happy overall) 3) Cable rows 3 x 15 @ 55kg 4) Bicep curls 30kg x 12/12/10 (don't really like these, but a few now and again keep the elbows healthy) | ||
| Finch | | ... | 26-06-2013 @ 22:35 |
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Nicing benching, i'm looking forward to witnessing some of this on Friday. | ||
| MJW1989 | | .... | 26-06-2013 @ 22:41 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Don't get your hopes up to high, I'm planning 3 - 5 paused singles @ 95 - 105 all being well, just to check all is on track for the AE. | ||
| Finch | | ... | 26-06-2013 @ 22:48 |
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Nothing wrong with that, i'd suggest warming up to a touch and go single at 95 then get someone to call you on singles at 95, 100 and 105, close with a touch and go single at 110 then some quick reps at 85 to close out. All done and dusted in about 20 minutes. A good session after tonights volume work. | ||
| MJW1989 | | .... | 26-06-2013 @ 22:58 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Pretty much what I had in mind, except T & G to about 80 ish, then, 90/95/100 then if they are going ok then 105. Not sure on the 110kg that's a maybe if its going well, but the 85kg for reps will be ok, aim for about 10 and see what happens. As you can probably guess I can be a bit hit and miss on the heavy singles on benching, need to get some consistency ingrained, so I have to admit benching on one extra day will only help this, I wont do it long term, only in the run up to comps to make sure everything is going well, then fix weaknesses outside comp prep. | ||
| MJW1989 | | 28/6/13 Farm | 28-06-2013 @ 22:26 |
Member 4585, 445 posts SQ 200, BP 130, DL 250580.0 kgs @ 103kgs UnEq | Well, reasonable session at the farm today, squats improving again, still need that last half inch or so just to make sure there deep enough, but the main thing is the knee is slowly improving still. I also decided to bench tonight, wont do this again though as it didn't leave me enough time for the planned deadlift work. Anyway session as follows: 1) Overhead Squat 70kg 3 x 3 2) Squats W/U to 130kg 4 x 3 @ 155kg they weren't very comfortable, I had intended on 3 x 5 but had to re-evaluate. Weight wasn't to difficult, but need a little more depth. 3) Bench Press W/U to 80kg Paused reps - 90, 95, 100, 105 x 1 (all pretty solid, 105 was a little hard but others pretty rapid) 4) Deadlifts, had 20 mins to get some deadlifts done so I went with 3 x 8 as the 3 x 3 planned would have needed a lot of rest. W/U to 150kg Work sets 180kg 3 x 8 (these are pretty easy to be honest, leant to rep deadlifts from the deadlift specialist Kevin Jane) Overall reasonable session, prefer just doing deadlifts and squats, mainly because I love deadlifting and want to really work hard on it. Will bench sparingly at the farm sessions nearer the comp just to perfect the pauses. | ||
| Finch | | ... | 28-06-2013 @ 23:04 |
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Having been there tonight I can break down your session as follows: 15 minutes rolling around on the floor on your roller and tennis ball. 10 minutes overhead squats. 29 minutes high squats. 1 minute deep squats. 20 minutes benching. 20 minutes deadlifts. 35 minutes talking! Total time 2 hours 10 minutes. Dont blame the benching which you need badly! | ||
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