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shauncleggIcon...17-01-2009 @ 13:28 
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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
awesome training bro Wink
mikeypIcon...17-01-2009 @ 20:52 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Cheers Shaun mate, I'll be benching as much as you soon, unfortunately I'm nearly 40kg heavierGrin Grin Grin
shauncleggIcon...18-01-2009 @ 14:03 
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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
mikeyp said:
Cheers Shaun mate, I'll be benching as much as you soon, unfortunately I'm nearly 40kg heavierGrin Grin Grin


not about what you weigh its about what you can do and you mate can deadliftWink

and i cant Unhappy teach meRoll-Eyes
PhilKlidarasIcon...18-01-2009 @ 16:34 
Cut him some slack, he is an american
Member 311, 1751 posts
good squatting....i feel your benching pain mate...long monkey arms!
mikeypIcon...19-01-2009 @ 17:27 
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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 encouragement guys
mikeypIcon...19-01-2009 @ 17:36 
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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 encouragement guys, must say keeping a journal on here and knowing you've got to post workouts makes training more meaningful! Happy

Shaun something I tried last year which brought my deadlift on pretty quick was alternating weeks at 5x3reps @ 80 % of 1 rep max with 4x2reps @ 90% and adding say 5 kg each time you repeat the session, then on the fourth week the infamous deloadGrin Grin I used this pretty much the whole of last year (not rocket science but pretty effective) but stalled a bit late last year so am trying someting different which is still early days but seems to be working. The new routine allows longer recuperation between sessions, and being an old git now I need itGrin Grin Grin Upwards and onwards to 250 (then beyond)Eek Happy
EDCLARKEIcon...19-01-2009 @ 23:07 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
your lifts are very similar to mine mate ,can see abit of competition devloping!Happy
mikeypIcon...20-01-2009 @ 20:32 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Sounds good Ed. On this routine I should be getting near maximum weights around May or June as I will add 2.5 kg per month on bench and military and 5kg to squat and deads until I can only get singles on the last sets, then cycle back the weights but starting from a higher base and build up again (if all that makes sense)Roll-Eyes Happy
I'm thinking of entering the GBPF South Yorks Unequipped in June.
Cheers mate.
mikeypIcon...20-01-2009 @ 20:43 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Bench Press

Bar x 20 reps
10 reps @ 40kg
5 reps @ 60kg
5 reps @ 70kg
3 reps @ 80kg
5reps @ 90kg
Then 3 x 10 reps 1 x 9 reps @ 70kg

Strict Bent over row
4 x 10 reps @ 65kg
2x12 reps @ 60kg

Pleased with this tonight, slow progress but progress is progress right?Wink
mikeypIcon...22-01-2009 @ 20:38 
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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, stiff leg d/lifts etc.

Deadlifts

10 reps @ 60kg
5 x 100 kg x 2 sets
5 x 140kg
3 x 160 kg
7 x 180kg
Then 4 x 12 reps @ 120kg concentrating on technique.

Strict Dumbell hammer curls 4 x 12 reps @ 15kg d/bells.

Leg raises on bench 2 x 35 reps

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

Felt good tonight, the longer rest between squatting and deadlifting is helping recovery, pleased with 7 reps @ 180kg, grip was tiring at 6 reps and gave out on the 8th despite using plenty of chalk. Conditioning felt better on the rep sets @ 120kg
Happy Happy
EDCLARKEIcon...22-01-2009 @ 22:12 
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not particularly well educated
Member 85, 11009 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
good going with the deadlifting mate!
mikeypIcon...24-01-2009 @ 15:27 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins @ 70% effort.

Strict Military Press
20 reps with bar
10 reps @ 30kg
5 reps @ 37.5kg
3 reps @ 42.5kg
9 reps @ 47.5kg
Then 3 x 8reps, 1 x 9 reps @ 40kg

One arm dumbell rows 3 x 12 @ 45kg then added straps for 1 x 20 reps @ 45kg.

Dumbell tricep rolls 3 x 12 reps @ 20kg

Dumbell Tate press 3 x 12 reps @ 15kg
PhilKlidarasIcon...24-01-2009 @ 15:32 
Cut him some slack, he is an american
Member 311, 1751 posts
good lifting mateHappy
mikeypIcon...24-01-2009 @ 15:40 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
PhilKlidaras said:
good lifting mateHappy



How's it going Phil?, Cheers mate. Building up the pressing slowly, should help my benching, god knows I need it
Grin Grin Grin
FinchIcon...24-01-2009 @ 17:20 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
7 x 180 is damn good deadlifting, is this 7 singles or of set of 7 consecutive lifts without letting go of the bar? If the latter, my (as yet un-patented) reps/max calculating machine tells me that you should be good for a 225 single. Very impressive progress.

By the same claculation, I reckon that you should be good for a 182.5 squat.

Nice work.

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