New Training Journal start 2009.
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| mikeyp |  | New Training Journal start 2009. | 10-01-2009 @ 19:42 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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 | ||
| Tony | | ... | 10-01-2009 @ 19:49 |
 Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5790.0 kgs @ 102kgs Eq | Welcome to the site mate. | ||
| just_t | | ... | 10-01-2009 @ 21:22 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | welcome man! | ||
| EDCLARKE | | ... | 10-01-2009 @ 21:27 |
 not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | welcome to the site mate ,you can join my weak benchpress and dodgy shoulders club if you like! | ||
| mikeyp |  | ... | 10-01-2009 @ 22:10 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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 standby  | ||
| Boar | | ... | 10-01-2009 @ 22:15 |
 Nothing left in the tank. Member 5, 25565 posts Administrator | welcome mate and good luck with your training in 09 !! | ||
| shaunclegg | | ... | 10-01-2009 @ 22:20 |
 The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | wellcome to the site good luck witht the training mate | ||
| PhilKlidaras | | ... | 11-01-2009 @ 00:59 |
Cut him some slack, he is an american Member 311, 1751 posts | what the others have said...welcome | ||
| mikeyp | | ... | 13-01-2009 @ 20:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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)  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  Enjoyed the session, military press on Thurs | ||
| mishima | | ... | 14-01-2009 @ 08:10 |
 pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205395.0 kgs @ 75kgs UnEq | Nice un mate, welcome aboard! | ||
| JC | | ... | 14-01-2009 @ 09:08 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | welcome to the site buddy | ||
| mikeyp | | ... | 14-01-2009 @ 21:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Thanks for the welcome guys, much appreciated | ||
| Boar | | ... | 14-01-2009 @ 22:01 |
Nothing left in the tank. Member 5, 25565 posts Administrator | some hefty deadlifting goin on there mate plenty of weight + plenty of reps = lung explodage !!! | ||
| mikeyp | | ... | 15-01-2009 @ 20:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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 treadmills | ||
| mikeyp | | ... | 17-01-2009 @ 13:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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 Really want a sleep now but going shopping with't missus  | ||
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