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Pencil Neck`s Training Journal

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RiainIconRiains Strongman/Powerlifing Journal10-05-2010 @ 23:31 
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cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq
Post Edited: 10.03.2011 @ 22:56 PM by Riain
Hi all. Im new to the site, my name is Riain, im 19 and ive been training at Olympic Sports Gym in Ashton for 6 months.
I thought i would start a log just to track progress, and hopefully learn a few things along the way.
My main goal is to gain enough strength to play with the U90kg strongmen Grin

PB`s to date @ 76kg BWT.

Deadlift - 200kg
18" deadlift - 230kg
Back squat - 130kg
Bench - 100kg
Farmers walk - 100kg EH / 40m (Straight line)
strict press - 70kg
Push Press - 85kg
Jerk - 95kg

I will try and post regularly to keep a good log on any progress made. Cheers Happy
doc77Icon...11-05-2010 @ 00:18 
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enjoys the odd fag
Member 563, 1029 posts
SQ 210, BP 125, DL 230
565.0 kgs @ 90kgs UnEq
Strength is good enough to get stuck in mate! Another OSG overhead mong in the making then? Grin Good luck mate!
BigSamIcon...11-05-2010 @ 07:54 
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HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
Member 621, 4744 posts
SQ 340, BP 220, DL 335
895.0 kgs @ 106kgs Eq
Get This Log UPDATED

Nice Lifts Mate What Your Future Goals??
RiainIcon...11-05-2010 @ 23:43 
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cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq
Monday 10/5?2010
Bench Press

Warm up on bar X 20Reps

60kg X 10Reps

75kg X 5Reps

80kg X 3Reps

90kg X 1Rep

100kg X 1Rep PB

75kg to failure

Incline Dumbell Press

3 Sets Of 5 - 60Lb/65Lb/70Lb

Decline Flyes

3 Sets of 5 - 14kg/14kg/16kg

Very happy with mondays session, felt strong and a new PB is always a bonus Grin
Believe it or not form on bench is a issue, so i will have to concentrate on that.


Tuesday 11/5/2010
Jerk from blocks

Warm up on bar - 10Reps (Strict)

60kg X 5Reps

70kg X 4Reps

80kg X 2reps

85kg X 1Rep

90kg - Fail
90kg - Fail
90kg - Fail

Seated Strict press

40kg X 10Reps

50kg X 5Reps

60kg X 3

70kg X 1

70kg - Fail

Cable side raises

3 sets of 5 - 15kg/20kg/25kg

Face pulls

3 sets of 5 - 60kg/70kg/80kg

Reverse Flyes

10kg To Fail

15 mins Bike cardio for knee rehab.

Normally, Tuesday is Squats day, and i never miss it, but i recently pulled a
tendon in my knee which is stopping my from doing them, luckily Mick Clegg was good enough to point me in the right direction to fixing it with a series of stretches and 15mins cardio a day, all in all though i am happy with todays session....even though the jerk was weak...


And sam, My main goal is to knock you down a peg or two Wink haha
BigSamIcon...15-05-2010 @ 23:24 
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HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
Member 621, 4744 posts
SQ 340, BP 220, DL 335
895.0 kgs @ 106kgs Eq
Riain said:Monday 10/5?2010

And sam, My main goal is to knock you down a peg or two Wink haha


I Dont Blame You There Mate! You Could Have Something More Interesting though! Grin
BigSamIcon...21-11-2010 @ 19:36 
Avatar
HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
Member 621, 4744 posts
SQ 340, BP 220, DL 335
895.0 kgs @ 106kgs Eq
No Updates Pencil Neck?
mikehowarthIcon...05-02-2011 @ 00:31 
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Not so much as forgotten as can't remember
Member 894, 4924 posts
SQ 245, BP 167.5, DL 272.5
685.0 kgs @ 100kgs UnEq
100kg log milestone reached quickly from 90kg to 100kg...

Solid!
RiainIcon...10-03-2011 @ 23:13 
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cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq
Im not even sure why i stopped this, im going to make a good effort to keep it updated from now on.

Seen as though i havent been on here in a while my PBs have changed which are...

Bodyweight - 77kgs Age - 20

Bench - 125kg
Squat - 160kg
Deadlift - 227.5kg
18`` Deadlift - 280kg
Power clean - 92kg
Jerk - 130kg
Push press - 110kg
Strict press - 80kg
Log - 105kg
Farmers - 110kg EH - 40metres
Front Squat - 120kg

I havent given much though to what i would like my targets to be..i take things as they come...

Training 10/3/2011

Deadlifts with big sam and neil.

60kg - many
60kg - many more
100kg x 6
140kg x 2
180kg x 1
200kg x 1
215kg x 1
227.5kg x 1 PB!

18`` deadlifts

180kg x 2
220 x 1
240 x 1
260 x 1 PB and it flew up!
272.5kg x 1 PB
280kg x 1 PB

Finish!
JoniIcon...11-03-2011 @ 09:53 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
awesome progress lately mate, both in strength and tech!
RiainIcon...11-03-2011 @ 14:08 
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cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq
Cheers Joni! Tech was definatley an issue with me, the 'just lift it and see what happens attitude' is a thing of the past!
RodgerIcon...11-03-2011 @ 14:12 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 11.03.2011 @ 14:13 PM by Rodger
hi mate those numbers are really impressive, cmpared to start of journal! Cool
look forward to meeting you at the comp week on sunday Happy
andydanjoshIcon...11-03-2011 @ 14:16 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
nice pbs .

Happy
RiainIcon...12-03-2011 @ 14:56 
Avatar
cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq
Cheers Roger, Andy.

Training 11/3/2011

Bench with Neil (last heavy session before Champions of the Future Competiton )

Flat Bench Powerlifting Set-up

Warm up on bar.
60kg x 10
60kg x 10
80kg x 6
100kg x 2
110kg x 1
120kg (with Pause) x 1
100kg x 5 x 5 Rep PB

CGBP
60kg x 10
60kg x 10
80kg x 4
100kg x 3
110kg x 1
120kg x 1
130kg x 1 PB
100kg x 5 x 3

Finished with Biceps.

This was the last Heavy session before the "Champions of the Future competition"
I have focused on both Strongman events as well as powerlifting static strength as i have a powerlifting Comp in Maidenhead 7 days after the First timers...Very pleased with recent progress. Happy
BoarIcon...12-03-2011 @ 15:00 
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Nothing left in the tank.
Member 5, 25591 posts
Administrator
some exellent PB's there riain mate !! you need to get some on vid !

best of luck in the comp next week, i'll be cheering you on !
RiainIcon...12-03-2011 @ 15:02 
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cant sing or dance = a powerlifter
Member 1284, 1008 posts
SQ 210, BP 180, DL 280
670.0 kgs @ 82kgs UnEq
Much Appreciated Boar! Happy
I actually have some videos too, soon as i figure out how to post them up i will do so Roll-Eyes

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