New Training Journal start 2009.
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| EDCLARKE |  | ... | 11-02-2009 @ 13:48 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | massive new deadlift pb sometime soon mate! good pulling! | ||
| mikeyp | | ... | 11-02-2009 @ 19:03 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Tommy said: 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. Cheers Tommy, the aim with the 175kg was to get 3 reps and then just keep going to get the max reps poss on that last set. Next month the weight goes up to 180kg plus adding 5kg to the preceeding two sets of three. Next Thurs I do a 5 3 1 where the goal is to get 1 rep on the last set but again do as many as poss. Last month was 180kg, this month 185kg so over the next few months of adding 5kg per month I should be getting near max territory  | ||
| mikeyp | | ... | 11-02-2009 @ 19:05 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: very solid lifting mate  Yeah, cheers Phil, felt good last night | ||
| mikeyp | | ... | 11-02-2009 @ 19:06 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: massive new deadlift pb sometime soon mate! good pulling! Thanks Ed, gonna just keep putting the work in and should come good | ||
| Tommy | | ... | 11-02-2009 @ 19:25 |
The Original Power Belly Member 544, 357 posts SQ 170, BP 115, DL 210495.0 kgs @ 90kgs UnEq | mikeyp said: Cheers Tommy, the aim with the 175kg was to get 3 reps and then just keep going to get the max reps poss on that last set. Next month the weight goes up to 180kg plus adding 5kg to the preceeding two sets of three. Next Thurs I do a 5 3 1 where the goal is to get 1 rep on the last set but again do as many as poss. Last month was 180kg, this month 185kg so over the next few months of adding 5kg per month I should be getting near max territory Ah, I hadn't realised you were doing that 5 31 program. Read quite a bit about it on some other sites and I might well give it a shot at some stage myself. It definitely seems to be working for you - you'll hit 220kg at least I'm sure when you max out again. | ||
| mikeyp | | ... | 12-02-2009 @ 19:49 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins. Clean and press with bar x 20 reps. Strict Military Press 20 reps with bar 10 reps @ 30kg 5 reps@35kg 3 reps @ 42.5kg 3 reps @ 45kg 8 reps @ 47.5kg Then 4 x 10reps @ 40kg Feeling better on these. Then D/bell Tricep rolls 2x15 reps @ 20kg , suprised how knackered triceps felt after pressing. D/bell Tate press 2x15 @ 15kg. Stretching Fin | ||
| mikeyp | | ... | 14-02-2009 @ 14:30 |
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 135 x3 150 x 5 Then 100kg 3x10 reps without belt. Pleased with depth on all sets today. Bar started to move down my back after the 5th rep with 150kg so racked it. I've moved the bar as low as is comfortable which helps make it less of a good morning coming out of the hole, starting to get used to this now Incline sit ups with 25kg plate on chest 3x15 reps Crunches on swiss ball 2x35. Legs tightening up a bit now after the reps @ 100kg, gonna feel those in the morning  | ||
| Tommy | | ... | 14-02-2009 @ 14:32 |
The Original Power Belly Member 544, 357 posts SQ 170, BP 115, DL 210495.0 kgs @ 90kgs UnEq | Good squatting. Looks like you're going to absolutely annihilate your current PBs before too long. | ||
| PhilKlidaras | | ... | 14-02-2009 @ 14:33 |
Cut him some slack, he is an american Member 311, 1751 posts | it's a well known fact Pl'ers can't count above five, all these high reps are a mystery! you doing the boring but big version of 531 or is it the BB'er version? i will be giving the BBB version of 531 my attention after i move to Worcester | ||
| mikeyp | | ... | 14-02-2009 @ 14:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: it's a well known fact Pl'ers can't count above five, all these high reps are a mystery! you doing the boring but big version of 531 or is it the BB'er version? i will be giving the BBB version of 531 my attention after i move to Worcester Doing the boring but big Phil, and then maybe another couple of exercises if I feel up to it (a hybrid of both guess)  I didn't feel up to any more leg work after the squats though and usually don't after the deads either!! Trying to do enough but not too much. These sessions look piss easy on paper but are deceptively challenging Will be good to see your progress on 531 too. | ||
| mikeyp | | ... | 14-02-2009 @ 14:51 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Tommy said: Good squatting. Looks like you're going to absolutely annihilate your current PBs before too long. Yeah, cheers Tommy, sure hope so | ||
| mikeyp | | ... | 17-02-2009 @ 20:10 |
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 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 72.5kg 3 reps @ 82.5kg 2 reps@ 92.5kg Right shoulder said ouch so stopped at 2. Then 2 x 5reps @ 100kg to a 4" board. Then 2 x 10 reps to chest @ 70kg Strict Bent over row 1x12 reps @ 60kg 4 x 10 reps @ 70kg My right shoulder has niggled since the squats on Sat so played it cautious. To be honest the 92.5kg felt heavy tonight, felt a bit flat so did a couple of sets to a board we have kicking around in the gym at Mytholmroyd which doesn't affect the soulder and after two sets Ed convinced me that going heavier when not feeling 100% might not be a good idea so dropped to two pump sets to finish.Not gonna be pissed off cos I got the work done | ||
| MrSmall | | ... | 17-02-2009 @ 20:22 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | the 5 3 1 system really does work wonders. I do the same. | ||
| mikeyp | | ... | 17-02-2009 @ 23:33 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | MrSmall said: the 5 3 1 system really does work wonders. I do the same. Cheers Mr S, this is my second month, how long have you been doing 531? | ||
| MrSmall | | ... | 17-02-2009 @ 23:52 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | I did it sept-december I got about 20kg on deadlift, 20kg on squat, 5-10 on bench and overhead. It's all about the heavy weight but non fail rep work, its the rep maxes that just push the boundaries, you get in a sure-fire heavy set that you will have to be really not concentrating to fail. For example my deadlift after 2 months I hadn't gone over the prescribed weight, but ended up with 140x4 where 140 was my 1rm, about 2.5 months in. At the adlington pull and push meet I did 160kg, never touched that weight before, did 150kg on the monday and 160k on the saturday, have never done either weight. It's a solid system. | ||
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