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Matt Ward's Powerlfting Journey

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strengthathlete		...	30-10-2015 @ 21:21
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	https://www.youtube.com/watch?v=zVi6Dj01Qps Today's dead-lift top set 190kg for a double, slowly tapering off now before comp, speed very nice.
strengthathlete		Week Five Session One Squat Day	02-11-2015 @ 20:42
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week Five Session One Squat Day last heavy session before comp. Squats: 2x10 on bar 1x5 on 60kg 1x3 on 100kg 1x2 on 120kg 1x2 on 140kg 1x1 on 155kg 1x1 on 170kg Work Sets: 1x1 on 190kg Vid to follow Followed by a DOUBLE PR ALERT by 5kg 1x2 on 190kg ( not 100% but last session heavy before comp now so I will gradually recover hopefully) Vid to follow SLDL 1x5 on 60kg 1x3 on 90kg Work sets 3x6 on 110kg Abdominal crunches 3x10 on 30kg Side Bends 3 sets of 10 each arm on 10kg. Happy two more session this week then that's it!! Really buzzing for competition now. Bring on 200plus squat!! https://www.youtube.com/watch?v=glOHuKfxCqo https://www.youtube.com/watch?v=JXX6ZOZS5p0
strengthathlete		Week Five session Two	04-11-2015 @ 19:00
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week Five Session Two 3/11/2015 Bench: bar x10 1x5 on 40kg 1xx2 on 60kg 1x1 on 90kg 1x1 on 100kg 1x1 on 112.5kg paused vid to follow BOR 2x10 on 50kg 2x10 on 60kg Tricep Pushdowns 5x10 on 26.25kg Dumbbell Flys 4x10 on 10kg Abdominal Crunches 3x10 on 30kg
strengthathlete		Week Five Session 3 Dead- Lift Day Thursday 5th of November.	07-11-2015 @ 12:46
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Thursday the 5th of November: Deadlifts 1x5 on 70kg 1x3 on 105kg 1x2 on 125kg 1x1 on 155kg 1x1 on 180kg 1x1 on 200kg below last session before my competition. Speed Squats 3x2 on 120kg Just belt Abdominal Crunches 3x10 on 30kg 2x10 25kg
strengthathlete		Sunday 15th of November Competition Day	16-11-2015 @ 10:17
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Competition Day: 15th of November Sunday Well Went up with my mate Billy Bentley, we left around 2am Saturday afternnoon took just over two hours to get there, time came around fast I got there nice and early after a big breakfast and weigh in at 104.5kg. Didn't get lifting until late afternoon, warm ups came around fast did bar x10 60x3 100x3 120x1 140x1 160x2x1 First Attempt: 180kg (Good Lift) 3 White Lights Second Attempt 195kg (Good Lift) 3 white lights 5kg comp pr Third Attempt 202.5kg ( Good Lift) 3 White Lights 12.5kg Comp PR from 3rd of May and 2.5kg more than I ever squatted Vids all to follow, maybe had 205 there possibly didn't get greedy though. Bench Came around few hours later, warm up strategically to plan, bar x10 1x3 on 60kg 1x1 on 80kg 1x1 on 90kg Last warm up 102.5 2x1 sinlges just to keep warm. First Attempt 110kg Good Lift 3 White Lights Second Attempt 117.5kg Good Lift 3 Whites 5kg pr in comp and 2.5kg less than I have ever pressed. ( Smart Weigh selection) Third Attempt 122.5kg Good Lift 3 Whites 10kg Comp pr and 2.5kg more than I have ever pressed. Deadlifts Soon came around warming up went as follows 60 x5, 100x2, 120x1, 140x1, 155x1, 170x1, 190kg x1 First Attempt:: 205kg Good Lift Three Whte Lights Second Attempt: 217.5kg Good Lift Three White Lights 2.5kg comp pr and 2.5kg less than my best ever in training Third attempt 225kg Good Lift 3 white lights and 10kg Comp pr and 5kg all time PR. Vids to follow soon.
matthewvc		...	16-11-2015 @ 10:47
‘downsizing’ Member 5704, 3219 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Setting all your PBs in comp - doesn't get any better! Well done
strengthathlete		First Session back in gym from Competiton on 15th of November	18-11-2015 @ 19:43
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	First Session back training since my competition on Sunday, Bench: 2x10 on bar 1x5 on 40kg 1x10 on 60kg 1x10 on 65kg 1x10 on 75kg 1x10 on 85kg 1x6 on 95kg ( All Reps paused) Just ticking over until my next phase From Coach Delroy Mcqueen.. Tricep Pushdowns 4x10 on 28.25kg Front Raises 2x10 on 8kg each arm 1x10 on 10kg right arm 1x10 on 10kg left arm 1x10 on 20kg dumbbell bar Incline Bench Smith 1x10 on 49kg 1x10 on 39kg Bicep Curls 2x10 on 20kg Notes: Fell a bit tough today obviously more drained from Sunday then I believe..
strengthathlete		21st of septmeber, (Taper session ready for week one Monday Build Up phase)	21-11-2015 @ 18:07
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Saturday 21st Squats Bar x10 100x5 1x10 on 120kg (light wraps) Deads 2x5 on 60kg Leg- press 153kg x10 203kg x10 253kg x10 303kg x10 353kg x5 Abdominal Work 3x10 on 20kg Side bends 2x10 on 12kg right side 2x10 on 12kg left side. Still feeling battered and bruised nothing too bad just keeping light. Hope I am better for Monday. Thought I pulled my abductor at one point. Looking for to My programme starting Monday. It's volume, volume plus volume. Going to be brutal can't wait.
strengthathlete		Week One Session One Build up Phase Bench Day	23-11-2015 @ 21:05
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	First Session back training since my competition on Sunday, Bench: 2x10 on bar 1x5 on 40kg 1x10 on 60kg 1x10 on 65kg 1x10 on 75kg 1x10 on 85kg 1x6 on 95kg ( All Reps paused) Just ticking over until my next phase From Coach Delroy Mcqueen.. Tricep Pushdowns 4x10 on 28.25kg Front Raises 2x10 on 8kg each arm 1x10 on 10kg right arm 1x10 on 10kg left arm 1x10 on 20kg dumbbell bar Incline Bench Smith 1x10 on 49kg 1x10 on 39kg Bicep Curls 2x10 on 20kg Notes: Fell a bit tough today obviously more drained from Sunday then I believe.. https://www.youtube.com/watch?v=YQoBaaTa_h8 https://www.youtube.com/watch?v=vqcTNj2cbUg https://www.youtube.com/watch?v=hJoqS7pIamc
strengthathlete		Week One Sesson One Bench Day Build up Phase of training cycle.	23-11-2015 @ 21:16
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week One ( Bench Session) Session One bar x10 1x5 on 50kg Work Sets: (5x10 on 75kg paused) 1x10 on 75kg 1x10 on 75kg 1x10 on 75kg 1x10 on 75kg 1x10 on 75kg Tricep Extensions 5x10 on 31.25kg Dumbbell Flys 1x10 on 14kg 3x10 on 10kg Dumbbell Bench Press: 2x10 on 20kg 2x10 on 20kg BOR: 4x10 on 40kg Hammer Curls 5x10 on 10kg each arm Some abdominal Work to finish very happy with this session and I think this is just the start for next year I am going for 600kg plus total March time. Vids to follow. https://www.youtube.com/watch?v=hJoqS7pIamc https://www.youtube.com/watch?v=vqcTNj2cbUg https://www.youtube.com/watch?v=YQoBaaTa_h8
strengthathlete		Week One Session Two Squat Day	25-11-2015 @ 21:05
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week One Session Two: Bar x10 1x5 on 60kg 1x5 on 100kg 1x2 on 120kg 1x1 on 140kg Work Sets 1x5 on 162.5kg Vid to follow 1x10 on 135kg Vid to follow Sumo Deads 2x5 on 70kg 1x5 on 100kg 1x5 on 110kg 1x5 on 120kg Vid to follow This is new to me so please let me know how my form looked definitely okay, but seemed to be hitting my knees abit. SLDL 1x10 on 110kg 1x10 on 110kg 1x10 on 110kg 1x10 on 100kg 1x6 on 100kg then rest did last 4 literally these really killed me. Abdominal Crunches 4x10 on 25kg Side Bends 3 Sets on 10kg each arm. Very pleased lots of volume in here today, and felt good, still a bit drained but looking forward to hitting it heavy soon and want 600kg end of March. Vids below of today's work https://www.youtube.com/watch?v=g9nF4JCY0FQ https://www.youtube.com/watch?v=s1oC3G2L_rA https://www.youtube.com/watch?v=Cw7PPnOO-uQ
strengthathlete		Week One Session Three Bench Day	26-11-2015 @ 21:06
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Post Edited: 26.11.2015 @ 21:31 PM by strengthathlete Week One Session Three Bench 2x10 on bar 1x5 on 40kg 1x3 on 60kg Work Sets: 4x6 on 90kg Paused close grip Tricep Pushdowns 3x10 on 31.25kg 1x10 on 38kg 2x10 on 28.25kg Floor Press: 1x5 on 60kg 3x6 on 80kg Dumbbell Flys 4x10 on 12kg each arm BOR's Dumbbells 4x10 on 30kg Will be using much more weight coming weeks. Abdominal crunches 3x10 on 25kg 1x10 on 30kg Bicep Curls 2x10 on 20kg 2x10 on 17.5kg 1x10 on 15kg 2x10 on 17.5kg Notes: very happy with session, felt pretty good, lots of volume, but this is just the start, but unfortunately I will be needing a operation soon.
strengthathlete		Week One Session Four	28-11-2015 @ 16:46
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week One Session Four Dead-Lifts 2x5 on 70kg 1x5 on 100kg Work Sets: 1x16 on 130kg ( should of been 15 but I missed counted, no more 10 seconds between each single) Very sore still but felt good consdering that, looking forward to competing next year and getting that 250kg deadlift. Video to follow Front Squats ( Don't get much rawer than just a belt) 1x10 on bar 1x3 on 60kg Work Sets: 1x5 on 82.5kg 1x5 on 97.5kg 1x5 on 112.5kg Video to Follow SLDL's 110kg x10 110kg x10 110kg x10 100kg x10 100kg x10 Good Mornings ( can't do back extensions as machine is broke) 5x10 on 25kg Notes: Nice way to finish week one, with lots of volume, feeling really strong at the moment. I believe next year is going to have BIG things too come what the space people.
Finch		...	28-11-2015 @ 17:23
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Looks like everything is going in the right direction! Well done on all the PB's.
strengthathlete		Video's of today's session	28-11-2015 @ 17:45
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Thank you Ian means a lot. Vid of today's session https://www.youtube.com/watch?v=smV_j6-RfUo Front squat Vid. Don't get much more raw than this, https://www.youtube.com/watch?v=b4ExVy46TpQ

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