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strengthathlete | Matt Ward's Powerlfting Journey | 19-09-2015 @ 18:46 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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 | ||
strengthathlete | Video'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 225550.0 kgs @ 104.5kgs UnEq | Post Edited: 19.09.2015 @ 19:02 PM by strengthathlete /youtube] https://www.youtube.com/watch?v=fCqBclM0Fwghttps://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 | ||
strengthathlete | Some deadlifting from today! | 19-09-2015 @ 19:31 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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> | ||
Billwest | ... | 19-09-2015 @ 21:41 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 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. | ||
strengthathlete | Week 7 Of Strength & conditoning Programme. | 20-09-2015 @ 16:46 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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 | ||
strengthathlete | ... | 21-09-2015 @ 18:54 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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!!! | ||
strengthathlete | Week Seven: Session Two Squat Day | 22-09-2015 @ 20:20 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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 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. | ||
strengthathlete | Week 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 225550.0 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!! | ||
strengthathlete | Week 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 225550.0 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. 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 | ||
strengthathlete | Week One Session One Of My build up to competition | 27-09-2015 @ 15:33 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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=SWGiJIAFgoI | ||
strengthathlete | Week One Session Two: build up to competition. | 01-10-2015 @ 17:58 | |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 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 | ||
strengthathlete | Week 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 225550.0 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. | ||
strengthathlete | Week 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 225550.0 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!! | ||
strengthathlete | Week 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 225550.0 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. | ||
strengthathlete | Week 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 225550.0 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. | ||