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New Training Journal start 2009.

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mikeypIconNew Training Journal start 2009.10-01-2009 @ 19:42 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Hello Chaps,

Thought I'd start a Journal on here to help me keep track of my workouts and (hopefully)!!! progress, and learn from you guys. Bit of backgound info on me (please try to keep awake)! : I competed in Triathlon from 1989 to 2003 specialising in the long distance racing ( my physiology is designed for endurance, not Power, therein lies the challenge)!!!, then focussed on cycle time trialling during 2004 and 2005. During 2006 mainly due to work commitments I backed off the endurance a bit and started introducing some pushups, calasthenics etc but still working out 6 x per week.

I then started to add weights to the programme early 2007 and discovered the sport of Powerlifting via the web, and started to train more seriously on the weights late in 2007 then entered my first comp (YNE Unequipped) last April 2008, 150kg squat, 90kg (please try to keep a straight face guys)!! Bench and 205kg Deadlift.

My bodyweight was 75 - 77kg at 5'10" with very low bodyfat at my Triathlon fittest, this has now risen to 105kg over the past 2 years but it has to be said with more fat than previously!!! LOL

I have been training 2 x per week last year but have just upped this to 3 x after a couple of weeks off over Xmas,to see how it works out.I only use cardio for warm up now, and it has taken some time to get used to a totally different method of training ie explosive v endurance, I was always used to warming up then competing non stop so the long rests between sets felt really weird! . My aim is to lift more respectable poundages for my new weight and just keep getting stronger. Bench Press is a real weakness for me not helped by dodgy shoulders which complain if I do too much bench volume, I do keep positive though as I could only bench 60kg when I started.

Anyway cheers for reading, here goes......


Tues 6th Jan 2009

Bike 20 mins.

Strict Military Press
20 reps with bar
10 reps @ 30kg
5 reps @ 35kg
5 reps @ 40kg
10 reps @ 42.5kg
Then 4 x 12-15 reps @ 30kg

Bent Over Row
4x12 -15 @ 60kg

Thursday 8th Jan

Bike 10 mins.

Squat
Bar x 20 reps
60kg x 5
80 x 5
100x5
120x3 added belt
130 x3
140 x 7

Sit ups on Decline bench (ie incline sit ups)!
3x12 reps holding 25kg plate

Vertical Leg Press
5x10-12 reps, worked up to 275kg

Standing abs on lat pulldown machine with rope attachment, paused at bottom position.
3x15 reps @ 45kg


Sat 10th Jan.

Bike 10 mins

Bench Press

Bar x 20 reps
10 reps @ 40kg
5 reps @ 60kg
5 reps @ 70kg
3 reps @ 75kg
3 reps @ 80kg
5 reps @ 85kg

D/bell supported row
4x12 reps @ 25kg paused at top, nice and strict.

Dumbell Incline Press
4x10 reps @ 25kg
D/bell tricep Tate press 3x15 @ 15kg

Bike 10 mins
TonyIcon...10-01-2009 @ 19:49 
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Is partial to the odd bender.
Member 6, 10239 posts
SQ 280, BP 192.5, DL 317.5
790.0 kgs @ 102kgs Eq
Welcome to the site mate.
just_tIcon...10-01-2009 @ 21:22 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
welcome man!
EDCLARKEIcon...10-01-2009 @ 21:27 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
welcome to the site mate ,you can join my weak benchpress and dodgy shoulders club if you like!Happy
mikeypIcon...10-01-2009 @ 22:10 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Thanks v much for the welcome guys, glad to be aboard.

Glad to join the club Ed, just don't ask me to join your outdoor patio extreme Powerlifting Club, would need a welder on standbyGrin Grin
BoarIcon...10-01-2009 @ 22:15 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
welcome mate and good luck with your training in 09 !!
shauncleggIcon...10-01-2009 @ 22:20 
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The official olympic weightlifter of SB (juniors)
Member 495, 3531 posts
SQ 201, BP 137.5, DL 200
538.5 kgs @ 69kgs UnEq
wellcome to the site good luck witht the training mateHappyWink
PhilKlidarasIcon...11-01-2009 @ 00:59 
Cut him some slack, he is an american
Member 311, 1751 posts
what the others have said...welcomeHappy
mikeypIcon...13-01-2009 @ 20:31 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Tuesday 13th Jan

Bike 10 mins

Warm up with bar, 5 mins various clean and press, stiff leg d/lifts etc.

Deadlifts

10 reps @ 60kg
5 x 100 kg
5 x 140kg
3 x 150 kg
3 x 160kg
9 x 170kg (+ 1 rep hitched)Tongue going for 10 reps but hey ho!
Then 4 x 12 reps @ 120kg concentrating on technique.

Dumbell hammer curls 4 x 12 reps @ 15kg d/bells, nice n strict.

Leg raises on bench 2 x 30 reps

Dumbell side bends 2 x 30 @ 20kg d/bells.

Pleased with this as first deadlift session for four weeks. Think the rest has done me good. Was going well before Xmas, got up to 5 x 3reps @ 185kg but then just didn't seem to be recovering before squat workouts, so I've mixed the routine up a bit doing less per session but upping the workouts to 3 x per week to see how it goes!

Breathing like a mofo after deads though Eek Grin

Enjoyed the session, military press on ThursHappy
mishimaIcon...14-01-2009 @ 08:10 
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pink french superstar beard
Member 26, 4030 posts
SQ 190, BP 0, DL 205
395.0 kgs @ 75kgs UnEq
Nice un mate, welcome aboard!Wink
JCIcon...14-01-2009 @ 09:08 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
welcome to the site buddy
mikeypIcon...14-01-2009 @ 21:04 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Thanks for the welcome guys, much appreciatedWink
BoarIcon...14-01-2009 @ 22:01 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
some hefty deadlifting goin on there mate

plenty of weight + plenty of reps = lung explodage !!!
mikeypIcon...15-01-2009 @ 20:31 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Thurs 15th Jan 2009

Bike 10 mins @ 70% effort.

Strict Military Press
20 reps with bar
10 reps @ 30kg
3 reps @ 40kg
3 reps @ 42.5kg
10 reps @ 45kg
Then 4 x 8reps @ 40kg

D/bell chest supported row (laying on bench) 4 x 15 @ 25kg paused at top.

D/bell bench press 4 x 15 reps @ 25kg

D/bell Tate press 3 x 15 @ 15kg

Bike 15 mins @ 80% effort (nice view behind the cross trainers, more than makes up for the tropical temps.):-)!!!! .

Train @ JJB Halifax Thurs and Sat, got through 2 litres of water, friggin boiling in there, think the heating's set for the grannies walking on't treadmillsGrinGrin
mikeypIcon...17-01-2009 @ 13:04 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins.

Warm up with bar 5 mins various clean and press, good mornings etc.

Squat
Bar 2 x 20 reps
60kg x 5
80 x 5
100x5
120x5 added belt
130 x3
145 x 7

Sit ups on Decline bench (ie incline sit ups)!
1x12 reps holding 25kg plate on chest
2x12 Holiding 35kg on chest

Vertical Leg Press
1x15 reps @ 200kg
1X12 @ 250kg
2x 10 reps @ 300kg

Standing abs on lat pulldown machine with rope attachment, paused at bottom position.
3x15 reps @ 45kg

Swiss ball crunches 1 x 40 reps.

Felt sluggish warming up but felt good on last set of squats, would have been happy today with 5 reps as this would have been a pb. Could've squeezed out 9 with longer rest between reps but concentrated on form and depth so well pleased today Happy Happy
Really want a sleep now but going shopping with't missusRoll-Eyes Wink

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