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Matt Ward's Powerlfting Journey

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strengthathleteIconMatt Ward's Powerlfting Journey19-09-2015 @ 18:46 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
End Of Week Six Strength & Conditioning.
Session Four: Deadlfts

Dead-Lifts
2x5 on 75kg
2x3 on 105kg
1x2 on 125kg
1x1 on 145kg (Last Warm Up)

Work Sets ( 4x6 on 167.5kg) BOOM!!! Gainz Fast # love it!
Deficit Dead-Lifts 2 Inch
1x6 on 147.5kg
1x6 on 152.5kg
1x4 on 152.5kg ( I annoyed I didn't try last two reps as I could of got them just my body was trying to breathe for air)

Front Squats:

bar x5
1x5 on 60kg
1x1 on 100kg
Work Sets:
2x5 on 115kg Video to follow!

abdominal Crunches
3x10 on 20kg
1x10 on 30kg

Bicep Work
2x10 on 20kg

Very pleased with the session was good and felt very strong! didn't bother with Good Mornings as I've had few back niggles recently so Just didn't want to over exert myself.

Video's to follow
[url=] [/url] https://www.youtube.com/watch?v=ctcGBHR0w1U[youtube] ?rel=0" frameborder="0" allowfullscreen>

[url=] [/url] https://www.youtube.com/watch?v=nTnyJ5f-uQ4[youtube] ?rel=0" frameborder="0" allowfullscreen>
https://www.youtube.com/watch?v=NrOsJDgSvgc&feature=player_deta... ?rel=0" frameborder="0" allowfullscreen>
https://www.youtube.com/watch?v=2btnRSpwf7g
https://www.youtube.com/watch?v=fCqBclM0Fwg
strengthathleteIconVideo's of todays training 4x6 on 167.5kg and 115kg 2x5 Front Squats.19-09-2015 @ 18:47 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Post Edited: 19.09.2015 @ 19:02 PM by strengthathlete
/youtube] https://www.youtube.com/watch?v=fCqBclM0Fwg
https://www.facebook.com/Matt-Wards-Powerlifting-Journey-3028149032...

https://www.youtube.com/watch?v=ctcGBHR0w1U
https://www.youtube.com/watch?v=nTnyJ5f-uQ4
https://www.youtube.com/watch?v=ILYQ2sbhSL0
https://www.youtube.com/watch?v=2btnRSpwf7g
https://www.youtube.com/watch?v=fCqBclM0Fwg
strengthathleteIconSome deadlifting from today!19-09-2015 @ 19:31 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Post Edited: 19.09.2015 @ 19:35 PM by strengthathlete
https://www.youtube.com/watch?v=fCqBclM0Fwg[youtube] ?rel=0" frameborder="0" allowfullscreen>
BillwestIcon...19-09-2015 @ 21:41 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Some good lifting here. I can see from your Facebook page you've made some great progress since you last had a journal on here, way above the figures you have as PBs.
strengthathleteIconWeek 7 Of Strength & conditoning Programme.20-09-2015 @ 16:46 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Post Edited: 20.09.2015 @ 16:57 PM by strengthathlete
Week Seven ( Final Week of my Strength and Conditioning Cycle)

Session One:

2x10 on bar
1x3 on 40kg
1x3 on 60kg
1x2 on 80kg
1x1 on 95kg All Paused Last warm up before work Sets.

Work Sets:
3x4 on 105kg all paused, felt easier than previous week so definitely noticing strength improvement. All vids to upload shortly.

Close Grip

2x4 on 95kg Pr for close grip I think and not too difficult.

BOR:
2x10 on 70kg
2x10 on 60kg

Tricep Extensions
5x10 on 36.25kg Almost full stack getting there.

Dumbbell Flys
4x10 on 14kg will increase weight accordingly.

Seated Dumbbell Press
1x10 on 20kg
1x6 on 20kg
3x10 on 16kg

No energy left after all bench but it's coming on.

Abdominal Crunches
3x10 on 25kg

Finished with some sets of Box jumps ( Really going to start adding this incorporation into my training to help my explosiveness
https://www.youtube.com/watch?v=UZXlqCqxKGc
https://www.youtube.com/watch?v=A9unvRfe-cE
https://www.youtube.com/watch?v=UZXlqCqxKGc
https://www.youtube.com/watch?v=LqjtmTwMDnE

https://www.youtube.com/watch?v=JrGjp8zphGk
strengthathleteIcon...21-09-2015 @ 18:54 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Rest Day today! Tomorrow it will be die of mere mortals! Squats tomorrow last week off condition before I start peak cycle to competition I cant not wait bring it on!!!
strengthathleteIconWeek Seven: Session Two Squat Day22-09-2015 @ 20:20 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week Six of Strength and conditioning Programme last week of this phase.
Session Two Squats:
squats
1x10 on bar
1x5 on 60kg
1x3 on 100kg
1x2 on 120kg
1x1 on 140kg

Work Sets:
1x4 on 162.5kg
1x4 on 162.5kg
1x4 on 162.5kg Videoed all sets and will upload vids once processed.

Paused Parallel Squats ( With wraps)

2x4 on 125kg felt strange but god do you get some explosiveness with them.

SLDL
1x5 on 60kg
1x2 on 90kg
3x8 on 105kg

Hamstring curls

5x15 working up in weight on each leg to 20kg.

Bicep Curls

10 on 25kg
10 on 30kg
8 on 35kg

Couple of Sets of leg raises
sets of 10.

Side Bends
3 sets of 12kg each arm.
https://www.youtube.com/watch?v=xcIxK1b6bGQ

https://www.youtube.com/watch?v=qFKc7sXeg-Q

https://www.youtube.com/watch?v=3QyezrLTyB0

Happy Happy Happy

Rest Day tomorrow!

Then hit gym, Thurs,Friday,Saturday!!

BOOM!! So determined to hit this target in November in Competition nothing is going to stop me. Happy Happy
strengthathleteIconWeek Seven Session Three (Last session of strength and conditioning cycle)24-09-2015 @ 18:36 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week Seven: ( Last week of strength and conditioning cycle)

Session Three
1x10 on 30kg
1x3 on 50kg
1x2 on 70kg
1x1 on 85kg

Work sets:
3x6 on 92kg paused
1x3 on 90kg didn't have enough rest period

Floor Press

1x6 on 88kg
2x6 on 80kg

BOR:
1x10 on 40kg
1x10 on 50kg
1x10 on 60kg
1x10 on 70kg

Skull Crushers

5x10 on 25kg

Some Flys with 7kg weight in each arm.

Some core work to finish, trained in my garage today will be back in gym tomorrow, just want to start my peak faze now which will be next week can not weight!!
Happy Happy
strengthathleteIconWeek Seven Session Four Last session next week is 8 week build up.25-09-2015 @ 22:15 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Last Week Of Strength and Conditioning cycle. Week 7

Session Four:

Lat pull downs
25kg x10
45kg x10
50kgx10
50kgx8
(Each arm)

Seated Rows machine ( Each arm)
60kg x8
60kgx6
40kg x10
40kg x10

Good Mornings
3x10 on 25kg

Dead Lifts:

2x5 on 45kg
1x3 on 75kg
95kg x3
1x2 on 115kg
1x1 on 135kg
1x1 on 150kg

Work Sets:
1x5 on 167.5kg
3x5 on 177.5kg Videoed two sets, speed would normally be better, tired, lack of sleep last few days food stressed a accumulation of things, got to get it sorted for my 8 week build up to comp from next week!!

Front Squats
bar x5
1x3 on 60kg
1x2 on 100kg
Work Sets
2x5 on 120kg videoed both below, pretty easy actually!

Power Shrugs
60kg x10
80kg x10
100kgx10.
Notes: got to work on these were not that easy!

Finished with some abdominal work
3x10 on 25kg.Happy Happy

https://www.youtube.com/watch?v=g7jxVforbXM
https://www.youtube.com/watch?v=7AZmx4J-L-g
https://www.youtube.com/watch?v=cICkC6-sl_I
https://www.youtube.com/watch?v=QoTCTlog7dg
strengthathleteIconWeek One Session One Of My build up to competition27-09-2015 @ 15:33 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week One of my (Peak Build up to competition on 15th of November!)

Session One:
Bench:
bar x10
1x5 on 45kg
1x2 on 75kg
1x1 on 95kg

Work Sets ( All big pauses and videos)

1x2 on 102.5kg
1x2 on 110kg
1x2 on 107.5kg

Close Grip
2x4 on 92.5kg Paused too.

Tricep Pushdown:
3x10 on 24.5kg
2x10 on 31.25kg

Dumbbell Flys
4x10 on 12kg
1x10 on 12kg
1x10 on 12kg
1x10 on 12kg
1x10 on 12kg

Dumbbell Rows
2x10 on 30kg
2x10 on 30kg
2x10 on 40kg
2x10 on 40kg

Bicep Work
3x10 on 15kg

Abdominal Crunches
3x10 on 25kg

Notes: This is without doubt the best I have felt on the bench ever, Based on this I think I'm on target for some GOOD lifts in November lets do this!! video's to follow:

https://www.youtube.com/watch?v=YFxME8akxvo
https://www.youtube.com/watch?v=5y1jwrU5jLc

https://" rel="nofollow" target="_blank">www.youtube.com/watch?v=SWGiJIAFgoIHappy Happy
strengthathleteIconWeek One Session Two: build up to competition.01-10-2015 @ 17:58 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week One Session Two (Peak phase to competition build up)
Squats
Bar x10
1x5 on 60kg
1X2 on100kg
1X1 on 140kg
1x1 on 150kg
Work Sets
1x2 on 165kg
1x2 on 180kg Videoed smooth and speed felt pretty good really for off day.
1x2 on 175kg

Paused Squats
2x2 on 145kg working on being explosive

SLDL
1x5 on 60kg
work Sets
3x8 on 105kg hands forward not too tough really grip slipping a bit.

Hamstring Curls
2x15 on 15 kg
2x15 on 15kg
3x15 on 10kg
3x15 on 10kg Each leg of course.

Abdominal Crunches
3x10 on 20kg

Bicep work dumbbells
3x10 on 14kg


https://www.youtube.com/watch?v=xHJUvXSZWxE
strengthathleteIconWeek One Session Three ( Competition Build up to 15th of November.01-10-2015 @ 22:24 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Post Edited: 01.10.2015 @ 22:25 PM by strengthathlete
Week One ( Build up to competition)

Session Three:

Bench:
2x10 on bar
1x5 on 50kg
1x3 on 70kg
1x2 on 80kg
Work Sets:

5x3 on 97.5kg ( All reps paused)


Wide Grip Bench 1inch wider than normal bench.


2x3 reps on 80kg Paused

Tricep Pushdowns


5x10 on 28.25kg

Dumbbell Flys

4x10 on 8kg each arm


BOR's

4x10 on 50kg



Not pushing these much as I have a very important dead-lift session tomorrow that has to be done.



Arnold Press


5x10 on 14kg each arm.

Happy Happy
strengthathleteIconWeek One Session Four Dead-Lift Day Build up Phase.02-10-2015 @ 22:59 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week One Session Four ( End of Week one Build up phase)

Dead-Lifts
2x5 on 70kg
1x3 on 100kg
1x2 on 125kg
1x2 on 155kg

Work Sets:
1x2 on 182.5kg vid, this felt pretty good and fast.
1x2 on 195kg Vid, again speed can't really complain
1x1 on 210kg!! Boom! just a single, as required in programme think I've a few on this weight though if needed getting my body use to more weight as not been this heavy since May.or July.( Vids of all to follow

Block Pulls:
2x2 on 210kg vids of both, pleased with this, get use to some weight on about 2.5/3inch block off floor so quiet low. getting use to that weight. speed felt okay considering. I am going to try so HARD to get this 500lb dead. Want it more than anything.

Squats:
3x2 on 115kg Just working on Speed and Explosiveness!

Abdominal Crunches:
3x10 on 20kg to finish, pretty happy with today's session did what was needed and its only just started bring it on!!
strengthathleteIconWeek Two of my Build up to competition on the 15th of November.04-10-2015 @ 16:50 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week Two: ( Build up to 15th of November Peak Phase)

Bench:
2x10 on bar
1x5 on 50kg
1x3 on 70kg
1x1 on 85kg
1x1 on 95kg all reps paused

Work Sets:
1x2 on 102.5kg paused this felt awkward.
2x2 on 115kg Paused PR ALERT
1x2 on 107.5kg Paused

Close Grip Bench:
2x2 on 100kg

BOR:

1x10 on 50kg
1x10 on 60kg
2x10 on 80kg

Tricep Pushdowns:
5x10 on 31.25kg

Dumbbell Flys

4x10 on 10kg each arm

Abdominal Crunches
4x10 on 25kg

Side Bends

2x10 on 12kg each arm.
Happy Happy Unhappy
strengthathleteIconWeek Two Session Two Squat Day ( Build up to competition)07-10-2015 @ 17:23 
Member 3632, 458 posts
SQ 202.5, BP 122.5, DL 225
550.0 kgs @ 104.5kgs UnEq
Week Two:
Session One!

Squats
bar x10
1x5 on 60kg
1x3 on 100kg
1x2 on 120kg
1x1 on 140kg

Work Sets:
1x2 on 165kg
1x2 on 185kg PR ALERT Equal my best double on squat.

https://www.youtube.com/watch?v=dcYNfk6rpUc


1x2 on 175kg

Video to follow of the 185kg.

SLDL
1x5 on 60kg
1x3 on 90kg

Work Sets:
2x8 on 110kg
1x4 on 110kg lost grip had to reset for last 4 reps.

Hamstring Curls
3x15 on 15kg right leg
3x15 on 15kg left leg
2x10 on 10kg right
2x10 on 10kg left.

Abdominal Crunches:

3x10 on 25kg,

Finished with some light dumbbell rows as a assistant.
Happy Happy Happy

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