New Training Journal start 2009.
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| mikeyp |  | ... | 24-01-2009 @ 17:56 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Finch said: 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. Cheers Finch, interesting, and thanks for the encouragement  The deadlifting was 7 consecutive reps without letting go of the bar and then my grip went on the 8th. I try not to bounce the bar a the bottom and maintain my form. I train deadlifts with a mate who has been an Oly lifter (Ed Halstead) for years and he shouts abuse if the technique goes down the crapper  Also I refrain from using a belt rightly or wrongly cos I want to build strength without, then I should feel the benefit when I do my next Comp. I do use a belt for squatting though at 120kg+ as I feel more susceptible to injury on squats.I haven't done a max single on deads since my last comp and should be getting to max territory in May / June, (same with squats) as I'm giving the 5 3 1 programme a good trial ( Jim Wendlers programme from the elitefts website). I do seem naturally better at reps though and it will take time to get more explosive, my first rep of any set always feels the most awkward, weird , think this will improve as my technique improves.Cheers, Mike | ||
| PhilKlidaras | | ... | 24-01-2009 @ 18:24 |
Cut him some slack, he is an american Member 311, 1751 posts | it's going well.... just psyching myself up for a period of cardio after my bench meet in March gonna do a bunch of kettle bells and use that as my posterior chain work with some lighter volume orientated squatting along with heavier DL and heavy benching...wanna lift in the 110's....the thing is cleaning up my diet, i love my junk food, but i am down to one cheat meal a week on a Sunday...so i am doing okay....i have been off the booze for a month now and some of that weight is coming off, so it is slowly happening..i should be able to reach that goal if i can get my walking around weight to 115 or so, that'd be an easy cut to the 110's. i look forward to seeing your progress with the 531, i am thinking i might try it when i have a real job in August as it seems time efficient. | ||
| mikeyp | | ... | 25-01-2009 @ 19:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: it's going well.... just psyching myself up for a period of cardio after my bench meet in March gonna do a bunch of kettle bells and use that as my posterior chain work with some lighter volume orientated squatting along with heavier DL and heavy benching...wanna lift in the 110's....the thing is cleaning up my diet, i love my junk food, but i am down to one cheat meal a week on a Sunday...so i am doing okay....i have been off the booze for a month now and some of that weight is coming off, so it is slowly happening..i should be able to reach that goal if i can get my walking around weight to 115 or so, that'd be an easy cut to the 110's. i look forward to seeing your progress with the 531, i am thinking i might try it when i have a real job in August as it seems time efficient. Good luck with the weight loss mate, I think it takes a few weeks for the results to start to show, cardio is definately the key and I think it's a good decision to lose the weight when your focus is on kettlebells etc rather than trying to gain strength at the same time. This is what I want to do ie. gain some respectable strength over the next couple of years and not go above 110kg if possible, then drop down to compete in the 100kg class then build back up again to the same weight but stronger. I've pretty much dropped all cardio over the last year to assist recovery and focus on gaining strength but the rep work on the 5 3 1 programme should help maintain some conditioning. The 5 3 1 programme definately helps with time management. I've written out the weights to be used each week then I just need to get in the gym and do it takes a bit of pressure off as well cos as long as you hit the weight and rep goal of the day anything else is a bonus and you also have the option of just doing the big lift of he day and skipping the assistance work  Fourth week of the first month next week which is an easy week which will be boring but just need to be disciplined and focus on the next wave the week after Cheers, Mike | ||
| mikeyp | | ... | 27-01-2009 @ 21:15 |
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 x 5mins. Squat Bar x 20 reps 60kg x 5 80 x 5 100x5 105kgx5reps x 3 sets Bench Press Bar x 20reps 40kg x 10 reps 60kg x 10 reps 65kg x 10 reps x 3 sets Leg raise 4 x 30 reps. Nice easy workout tonight as planned | ||
| mikeyp | | ... | 29-01-2009 @ 21:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 20 mins @ 70% effort Then 30 mins various machine exercises, lat pulldowns, tricep pushdowns, face pulls, straight arm pulldowns, sit ups n s**t, all around 20 - 30 reps. Got a good pump on | ||
| mikeyp | | ... | 31-01-2009 @ 13:47 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins @ 80% effort Then repeated Thursdays Pumpfest but included seated rows and pullthroughs. Ready to rock again on Tues | ||
| mikeyp | | ... | 05-02-2009 @ 21:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Had a s**t week so far, started with Atrial fibrillation on Monday morning (something which I've had before a few times over the years)which basically feels like a bag of worms wriggling around in your chest as your heart beats irregularly. I've had all the tests done before ie. echocardiogram, X ray, 24 hour monitoring etc etc and they can't find anything structurally wrong with the ticker which is good but it's just an absolute ball ache as it's not wise to train when it happens, just got to wait till it kicks back into normal rhythm which normally happens within 24 hours, so I thought I'd phone the Doctor this morning after three days with symptoms. Anyway long story fairly short spent all afternoon in A&E at Halifax  spending most of the time on the mobile talking to customers for work whilst waiting for various medical professionals to examine me, and trying to convince them to just give me something to get me back in the gym tonight They wanted to keep me in for observation which would have been a major pain in the arse as I've got appointments with customers for tomorrow. Anyway, as luck would have it, while the Cardiologist was talking with me the ticker kicked back into normal rhythm and here I am back home. Anyway back in the gym Sat and get back on track Just thought I'd let ya know what was happening, Cheers Mike | ||
| EDCLARKE | | ... | 06-02-2009 @ 07:19 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | glad to hear it's all sorted and working properly sounds pretty scarey! | ||
| PhilKlidaras | | ... | 06-02-2009 @ 12:12 |
Cut him some slack, he is an american Member 311, 1751 posts | good to hear you are okay mate.... | ||
| mikeyp | | ... | 07-02-2009 @ 13:29 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Bar x 20 reps 40kg x 10 reps 60kg x 10 reps 70kg x 5 reps 77.5kg x 3 reps 82.5 x 3 reps 87.5kg x 4 reps Squats bar x 20 reps 60kg x 5 reps 80kg x 5reps 100kg x 5reps 120kg x 5 reps with belt. 130kg x 5 reps 140kg x 5 reps D/Bell bench 4x12 @ 25kg D/bell supported row 4x12 reps @ 25kg paused at top. D/bell tricep rolls 2x15 reps @ 20kg. Pulldown abs on lat machine 2 x 20 @ 40kg Crunches 1x40reps. Was hoping for 6 reps on bench but didn't happen. Might start to get a hand off as when I bench at JJB the pins on the bench are solid and set so that it needs a half rep / half pullover to get the bar off the racks for the first rep. The problem with getting a hand off is that most people dive in to grab the bar at the first sign of the bar slowing down  Squatted today as I missed squatting Thursday but kept the weights same as last phase and kept it comfy at 5 reps with the 140kg. Enjoyed this | ||
| mikeyp | | ... | 07-02-2009 @ 13:43 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: glad to hear it's all sorted and working properly sounds pretty scarey! Thanks for the message, scary the first time it happened Ed mate back in 1995, went from training 25 hours per week preparing for the European Triathlon long distance champs to laying in a hospital bed wired up to monitors for four days. Basically they couldn't find anything wrong as my ECG etc is normal apart from when I have an episode. They advised me to take 6 weeks off training (said it could have been a virus)and then get back to normal. Since then I maybe get one episode every 2 years or so, more an inconvenience than anything, but if that's the worst thing I get I can't complain | ||
| mikeyp | | ... | 07-02-2009 @ 13:44 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: good to hear you are okay mate.... Thanks for the concern mate | ||
| mikeyp | | ... | 10-02-2009 @ 20:35 |
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, stiff leg d/lifts etc. Deadlifts 10 reps @ 70kg 5 x 120 kg x 2 sets 5 x 140kg 3 x 155 kg 3x 165kg 8 x 175kg Then 4 x 12 reps @ 120kg concentrating on technique. Strict Dumbell hammer curls 4 x 12 reps @ 15kg d/bells. Leg raises on bench 4 x 30 reps Moved up the weights on the working sets by 5kg from last month so pleased with 8 x 175kg, could have reset had a couple of seconds rest and squeezed out another rep but technique was starting to go so left it there. The backoff reps at 120 felt easier than last time. | ||
| Tommy | | ... | 11-02-2009 @ 10:49 |
The Original Power Belly Member 544, 357 posts SQ 170, BP 115, DL 210495.0 kgs @ 90kgs UnEq | Very nice deadlifting mate. Any plans on trying a new max soon? 175 for 8 is bound to set you up for a new PB. I got 205kg off 185kg for a double. | ||
| PhilKlidaras | | ... | 11-02-2009 @ 13:24 |
Cut him some slack, he is an american Member 311, 1751 posts | very solid lifting mate | ||
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