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Road to Wales strongest man 2013 ...........competing in not winning of :D

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ystradboy79		...	18-10-2012 @ 22:26
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	18/10/2012 Squat session Knee has been playing up since last leg session , assuming its tendonitis as its just below the knee and ive suffered before with it , decided to stick to compound movements tonight as they have always aggravated it less in the past_ 10 min warm up , stretching and bodyweight squats holding onto the rack Squats - Thor knee sleeves on 60k x 10 60k x 10 100k x 4 140k x 2 180k x 1 Sleeves off and thor wraps on 190k x 1 Little bit high but went up smoothly 200k x 1 Initially stopped high but dropped below parallel , more there Hack squats - sleeves and wraps off 1 plate a side x 10 1 plate x 10 2 plates x 8 2 plates x 8 Karlson squats - 30 secs rest between sets ,aimed at conditioning more than anything 2 plates x 10 2 plates x 10 2 plates x 10 2 plates x 10 Called it a night , happy with the 200k , heaviest ive gone since injury and felt nice with more in the tank , gonna see if the knee eases up over the weekend and if not book in with a physio monday but apart from that all good in the hood
ystradboy79		...	19-10-2012 @ 21:37
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	19/10/2012 Chest and arms ( T shirt boy session ) Haven't trained chest since the week before my hols in august so well over due - 5 mins stretching Flat bench Bar(25k) x 20 slow with 5 sec pause at bottom to really stretch out 65k x 20 again slow with pause 105k x 4 125k x 4 145k x 2 145k x 2 100k x 10 60k x 10 10 sec rest 60k x 8 10 sec rest 60k x 6 10 sec rest 60k x 4 Incline bench Bar x 10 slow with 5 sec pause 70k x 10 slow 110k x 4 110 x 4 70k x 4 70k x 4 Arm session 15 mins of bi and tri supersets Standing alternate dbell curls/v bar pushdowns x 4 sets x 8-12 reps Preacher curls/wide bar pushdowns x 4sets x 8 -12 reps Standing sledgehammer curls/skull crushers x 4 sets x 8 x 12 reps Happy with my bench , plenty more there but no spot so didnt want to push it , after watching that poor sod getting crushed in that vid that was on here couple of months back ive decided not to go for any bench maxes unless im in the rack , really not worth it as how often does bench come up in a sm comp? Didnt log the weights used for arms as I wasnt really taking notice , just doing enough to get 8-12 clean reps and get a pump on , like walking out the gym looking hench and swole see
Lewisg		...	19-10-2012 @ 23:26
Leeeeeewwissssss !!! Member 1011, 1803 posts SQ 250, BP 170, DL 312.5 732.5 kgs @ 95kgs UnEq	Nice training mate.
ystradboy79		...	20-10-2012 @ 12:17
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	Lewisg said:Nice training mate. Cheers Lewis , trying to mix a bit of conditioning in with the all out strength training , fitness has let me down in the past so has to be done
ystradboy79		...	23-10-2012 @ 00:31
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	22/10/2012 Deadlifts For the first time in ages I was not looking forward to a dl session , overdid my chest and arms friday and had some wicked doms ,knew it was gonna be bad as it started the next day and not 2 days after , couldnt straighten my sodding arms yesterday lol , loads of heat rub massaged in followed by ice sorted that out but I was still feeling tender below the biceps today at full stretch , plan was to just get through the session with strict form and not go all out for maxes Deads from the floor 10 mins warm up / stretching 60k x 10 60k x 10 100k x 6 Belt on 140k x 4 - lower back pumps and cramp from hell! Stretched out again 180k x 4 - cramping again from the 2nd rep as the bar was breaking the floor Not happy at all at this point , after problems ive had with my back I didnt want to just grind through but as they were only coming on at the bottom I decided to switch to rack pulls from 15" 15" rack pull 140k x 6 - no cramps and pumps werent any worse 180k x 4 - again felt nice , decided to keep reps low and go heavy , biceps also felt ok now so wanted something to salvage the session 220k x 2 260k x 2 280k x 2 -Easy , heaviest ive gone from this height and equal to my floor pb , 15" isnt a good height for me normally but felt nice tonight 300k x 1 PB - came up easy , smooth with no hitch , would have had a 2nd rep but hit the rack awkwardly coming down and lost it forwards Gym was closing so stripped bar down and came home to warm down and stretch on swiss ball Ended up really happy with tonight , not much volume but first time ive had 300k in my hands on a oly bar , pulled 310 from 18" at last years Swindon inters but that was on a really whippy skip setup so doesnt count More motivated than ever now to pull 7 plates from the floor , hopefully wont be long
Wayne_Cowdrey		...	23-10-2012 @ 18:42
Still got a little bit of strength Member 400, 22057 posts	Strong rack pulls The Swindon set-up DOES count!
ystradboy79		...	24-10-2012 @ 09:18
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	Wayne_Cowdrey said:Strong rack pulls The Swindon set-up DOES count! Sorry Wayne dont know what I was thinking , course it counts Rack pulls felt good , dont train them often enough tbh so made a nice change.
ystradboy79		...	24-10-2012 @ 09:49
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	23/10/2012 Overhead session After my pressing nightmare last week where I lost all sense of timing and technique I decided to rein the weights in and focus on form over kg Strict press into PP out of the rack The obligatory 10 mins warm up 60k x 6 + 4 60k x 6 + 4 60k x 6 + 4 Felt good , bar going straight up and not forward , happy days 70k x 4 + 2 80k x 4 + 2 90k x 4 + 2 only just got the last strict as shoulders pumped to f**k by now 100k 2 + 2 Failed the strict so ended up with 4 PP Switch to PP 100k x 4 100k x 4 105k x 2 Fail , front delts full of lactic acid and pretty much burned out Behind the neck PP - with slightly wider grip 105k x 4 105k x 4 100k x 4 Back to PP to finish off - 20 secs between sets 60k x 10 60k x 10 60k x 10 Much happier with tonight , ended up doing 16 sets on pretty much the same movement but timing was back and technique was solid throughout , no assistance work to finish as my shoulders were burnt out with the last 3 sets , idea with the 20 sec rest between sets was to fatigue the delts to the point that I couldnt muscle the weight up so timing had to be bang on , pressing is going in the right direction for once
ystradboy79		...	25-10-2012 @ 22:21
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	Post Edited: 26.10.2012 @ 21:55 PM by ystradboy79 25/10/2012 Squats Been full of a cold since last night , only above the neck , runny nose headache etc so just wanted to do a nice quick squat workout with no assistance exercises 5 mins warmup , stretching and bodyweight squats holding onto rack 60k x 10 60k x 10 100k x 4 140k x 4 180k x 2 2nd rep high 180k x 2 both reps well in 185k x 2 easy and to depth Moved the safety bars up one hole so that the bar was hitting them at just below parallel , each rep paused at bottom on bars 100k x 10 100k x 10 Done , not much volume but hit the numbers I wanted so happy days , didnt want a massive session as when ive trained hard with a small cold in the past its ended up being a full on cold and sticks on my chest , hopefully be gone in a couple of days
ystradboy79		...	26-10-2012 @ 22:13
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	26/10/2012 Chest and arms Still full of cold , slept with bog roll up my nose last night , just planned on a low volume maintenance session Flat bench 5 mins warm up/stretching 65k x 20 slow with pause 65k x 10 105k x 4 125k x 2 145k x 1 felt easy , was planning on dropping the weight and increasing reps after this but felt so light I thought f**k it 150k x 1 155k x 1 160k x 1 Equal post injury pb , sloooooww going up but never came to a stop so happy enough , kinda wish I hadnt done the 150 and 155 now and gone straight for a pb , never mind always next time Going through the motions arm workout Standing dbell curl/cable pushdown supersets x 4 preacher curl/skull crushers supersets x 4 Turned into a half tidy session , didnt expect any pbs with the way Im feeling but as soon as I started benching was feeling strong like bear 2 days now to throw this cold in the bin before Mondays deadlifts , beechams ftw!
ystradboy79		...	30-10-2012 @ 11:16
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	29/10/2012 Deadlifts Still got the tail end of this bas***d cold so another low volume session .....and another pb wtf!! 10 mins warm up / stretching 60k x 10 60k x 10 100k x 4 140k x 4 180k x 1 220k x 1 260k x 1 270k x 1 pb - smooth with no hitch 180k x 10 Done , home to stretch out , hardly felt like I had trained but this cold is just about gone so next session should be higher volume , happy with new post injury pb , only 10k off my old pb but my form is a million times better , 300k for xmas would be nice
ystradboy79		...	30-10-2012 @ 22:08
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	30/10/2012 Overhead Cold all gone bar a lil phlegm but whats a lil phlegm between friends eh Got to the gym late so just did rack presses strict into pp 5 mins warm up/stretching 60k x 10+6 60k x 10+6 80k x 4+4 Pushpress 100k x 4 105k x 1 110k x 1 stupidly easy 115k Fail - just missed lockout ,tried again before re racking and got even closer , if 2nd had been 1st would have gone up lol 60k x 20 burnt out after 15 so dropped bar on shoulders and did the last 5 as btn jerks Another lazy session but happy with the way 110k went up , timing is getting better and im hitting at least 1 close to perfect pp rep every session , confident that when this becomes more consistent the weights will rise sharply , I hope
ystradboy79		...	01-11-2012 @ 22:36
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	1/11/2012 Squats Another quick session , been running the wife around all day , in and out of Swansea in rush hour traffic 3 times for various reasons so got down the gym with 45 mins till closing , got there though so all good. Squats in the rack , belt and thor knee sleeves 5 mins warm up /stretching 60k x 10 slow with 5 sec pause at bottom 60k x 10 100k x 4 140k x 4 180k x 1 190k x 1 200k x 1 140k x 10 Done! , low volume again , but hit a pb of sorts , did 200k 2 weeks ago but with thor wraps on , felt just as strong tonight with only the sleeves , before my injury I was getting around 10-15k from the wraps so must be close to my old pb of 220k , gonna wait till end of the month then have a full wraps on max out session , cant wait
ystradboy79		...	02-11-2012 @ 22:32
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	2/10/2012 Chest and arms Really quick session , chasing my ass all day again lol Flat bench 5 min warm up/stretching 65k x 20 slow with 5 sec pause 65k x 10 105k x 4 145k x 4 145k x 4 100k x 10 Bi/tri supersets Standing alt dbell curls/close grip pressdowns x 4 sets x 8-12 reps Preacher curls/wide grip pressdowns x 4 sets x 8-12 reps Done Said it was quick lol , again havent noted weights for arms as I just aim for around 8-12 reps , always had big arms so just train them to maintain tendon and joint strength/health , dont want them being the weak link and all that , bench was also more of a maintenance session but still felt strong so all good
ystradboy79		...	05-11-2012 @ 23:00
Chris 'The Magician' Melling Member 1443, 978 posts SQ 270, BP 180, DL 320 770.0 kgs @ 135kgs UnEq	5/11/2012 Deadlifts Late to the gym again!! What should have been a 20 min job swapping the alloys on my car over turned into a 1 1/2 hour swearfest , trolley jack decided to blow a seal so I had to use an old and rusty scissor jack with no winding arm! By the time I finished and got down the gym I had 40 mins till closing so quick warmup and straight in - Deads from floor 70k x 10 70k x 10 110k x 4 150k x 4 190k x 4 230k x 1 270k x 1 280k x 1 pb Wasnt gonna max tonight but 190k felt so light I dropped to single reps and went for it , 280k is equal to my post injury pb but came up so much smoother , bit slow in the middle but no hitch so well happy , def not gonna max now till at least the end of the month , need to get some volume back in my sessions but on a high right now so not complaining too much

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