New Training Journal start 2009.
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| mikeyp |  | ... | 05-03-2009 @ 20:28 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins. Squat Bar x 20 reps 60kg x 5 80 x 5 100x5 120x5 added belt 130 x3 140 x 3 150 x 5 Sit ups on Decline bench (ie incline sit ups)! 3x12 reps holding 25kg plate paused at top to keep the tension on, trying to mimic breath holding whilst squatting. Vertical Leg Press 1x15 @ 200kg 3x12 @ 250kg Crunches on Ball 2x30 Pleased with this tonight, still feeling crap with this virus / cold which has gone on my chest. Could only squat one rep with 150kg not too long ago so a PB by far.  Didn't go to failure on leg press, just got a bit more work in. Booked a day off work tomorrow so gonna get some rest, no phone, no driving, bliss   | ||
| mikeyp | | ... | 07-03-2009 @ 14:26 |
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 80kg x 3 reps 85 x 3 reps 90kg x 4 reps (actually did 6 reps but overzealous spotter put 2 fingers under the bar when the bar showed first signs of slowing, I shouted leave it!! but the fingers appeared on rep 6 as well)  he said he hadn't touched the bar but will claim 4 reps just in case.Then 3x10reps @ 70kg D/bell bench 3x10reps @ 25kg D/bell supported row 1x15@ 25kg 3x12@30kg all paused at top. D/bell Tate tricep press 3x12@15kg. | ||
| PhilKlidaras | | ... | 07-03-2009 @ 15:59 |
Cut him some slack, he is an american Member 311, 1751 posts | good lifting lately, i believe the term bell end applies to your spotter | ||
| mikeyp | | ... | 07-03-2009 @ 16:15 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: good lifting lately, i believe the term bell end applies to your spotter Cheers Phil, LOL, I don't usually use a spotter but I am trying to get my technique right on the bench and the bar on the bench at JJB is well behind the head when in the right position to press, so you end up doing a half rep / half pullover to get the bar off!! so it's a trade off I guess and I was grateful for the spot to be fair to the guy | ||
| mikeyp | | ... | 10-03-2009 @ 20:02 |
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 @ 60kg 5 x 100 kg x 2 sets 5 x 140kg 3 x 160 kg 3 x 170kg 10 x 180kg Bar slipped out of right hand at the top of the last rep but mate Ed said I'd locked out so I'm claiming the 10 reps, actually felt good for a couple more if the grip was strong enough. Definately felt improvement tonight. Then 4 x 12 reps @ 120kg felt very comfortable. Dumbell hammer curls 3x 15 reps @ 15kg d/bells, nice n strict. Leg raises on bench 2 x 30 reps, 1x25 paused at top to keep tension on. Feeling good tonight , enjoy it whilst I can as it's Military Press on Thursday so back to baby weights | ||
| Boar | | ... | 10-03-2009 @ 20:04 |
 Nothing left in the tank. Member 5, 25593 posts Administrator | thats some goin with 180kg !! sort out that 1rep max immidiatley !!! | ||
| Rob | | ... | 10-03-2009 @ 20:40 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Precisely what I was thinking!! 220 please!! | ||
| EDCLARKE | | ... | 10-03-2009 @ 20:56 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | wow thats excellent pulling! | ||
| mikeyp | | ... | 10-03-2009 @ 21:01 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | I'm gonna stick with the plan for now guys but I will do some singles in late April / May so that the Comp in June isn't too much of a shock to the system. I definitely need to practice singles at some point as they're not my forte and the aim of the game of course is max singles not reps, but I want to follow the 5 3 1 programme long term as it seems to work. As you guys probably know by adding weight every month on the 5 3 1 one eventually reaches singles and max triples anyway, then cycle the weights back and build up again but starting from heavier base weights. Cheers guys | ||
| mikeyp | | ... | 12-03-2009 @ 19:53 |
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@40kg 3 reps @ 45kg 3 reps @ 47.5kg 7 reps @ 50kg Then 5 x 10reps @ 40kg Then D/bell Tricep rolls 3x15 reps @ 20kg D/bell Tate press 2x15 @ 15kg. Pleased with this, pressing starting to feel better. | ||
| mikeyp | | ... | 14-03-2009 @ 14:23 |
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. Squat Bar 2 x 10 reps 60kg x 5 80 x 5 100x5 125x5 added belt 140 x3 155 x 5 Standing abs, rope attachment on lat pulldown machine 3x20 reps @ 45kg paused in crunch position. Vertical leg press 1x15@ 200kg 1x12 @ 250kg, 2x12 @ 300kg Incline sit ups with 25kg held on chest 3x12 reps. Pleased with squats, 5kg improvement again this month | ||
| mikeyp | | ... | 17-03-2009 @ 20:20 |
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 2 x 20 reps. Bench Press Bar x 20 reps 10 reps @ 40kg 10 reps @ 60kg 5 reps @ 75kg 3 reps @ 85kg 2 reps@ 95kg Then 5x10 reps @ 60kg wide grip, Paused reps as recommended by benchmeister Phil K Bent over row 1x20 @ 40kg 1x 10 @ 60kg 4 x 10 reps @ 70kg | ||
| Tommy | | ... | 18-03-2009 @ 11:20 |
The Original Power Belly Member 544, 357 posts SQ 170, BP 115, DL 210495.0 kgs @ 90kgs UnEq | Great stuff. You'll nail a 220kg deadlift and a 180kg squat no problem when you try some max singles. | ||
| mikeyp | | ... | 18-03-2009 @ 19:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Tommy said: Great stuff. You'll nail a 220kg deadlift and a 180kg squat no problem when you try some max singles. Cheers Tommy, that would be a 15kg increase on deads and 30kg increase on squats since this time last year so I'll be well happy with that! Think I may need another month or so but we'll see | ||
| mikeyp | | ... | 19-03-2009 @ 20:16 |
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 @ 60kg 5 x 100 kg x 2 sets 5 x 140kg 5 x 150kg 3 x 170 kg 7 x 190kg Then 4 x 12 reps @ 120kg concentrating on technique Got 7 reps @ 185kg last month so up 5kg again I still feel to be working hard on the last set of the 120s so will probably leave the back off sets at 120kg for another month, then move up 5kg. | ||
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