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Road to the British

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MJW1989IconRoad to the British30-03-2014 @ 18:19 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Welcome to my new log, I have decided I had better start keeping my log on here again, as psychologically I think it makes you more accountable for your sessions when you are putting it out there for the world to read (well James and Ian mainly but nether the less)

Anyway, the target for the year is hitting the 572.5kg total needed to lift at the British, which is far from special, but its a start, and a platform to build on (pun intended).

Right onto this mornings lifting, a fairly comfortable session back with James in the garage this morning,

1) Bench
W/U to 100 x 3
W/S 5x3 @ 115 - Easier than I expected, only the last rep of the last set was really tough.

2) BOR 5x10 @ 60
MJW1989Icon1/4/1402-04-2014 @ 07:29 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Decided I need some more volume as assistance at reasonable weights, so I took 70% and will build from there.

1) Squats
W/U to 120x5
W/S 5x5 @ 140

2) Deadlifts
W/U to 140x5
W/S 3x5 @ 170
FinchIcon...02-04-2014 @ 08:19 
Avatar
Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
A 200/130/250 - 580 performance is well within your current capability. By the time the All England comes around you should be looking for 210/135/260 - 605.
Wink
MJW1989Icon...02-04-2014 @ 09:18 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Cheers Ian, I think 580 would be a good target for the All England and then build on that, getting that 200 on the board at competition will be the toughest part I think. I want to make sure I hit that 572.5 to go to the British, so then can go completely flat out and aim at 600.

Hopefully your right though, and come August I will be aiming at 600 with 570 ish being the total of 2nd atempts.

Its coming on well, slight deadlift blip at the moment, but I think like stewart was saying after the 250 the week before etc. its just fatigue so I wont worry just yet.
MJW1989Icon3/4/1403-04-2014 @ 07:08 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Good bench session this evening,

1) NG Pull Ups - 25 reps W/U

2) Bench
W/U to 60x5
Paused 80,90,100x3 112.5x3, 120x2, 2x1 @ 127.5 (The pauses weren't brilliant on these but they both went, I was fighting the urge to pause longer, but my mind said lets press this now or your crawling from under it) 105x5 to finish.

3) Weighted Dips 5x8 @ bodyweight plus 15kg

3) Cable Rows 5x12 @ 12
MJW1989Icon4/4/1404-04-2014 @ 20:31 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Good session this evening at the farm, plenty of banter re Stewarts "snatches" and some big deadlifting by Kev - an easy 277.5kg

Anyway my session was rather less spectacular but solid all the same,

1) Squats
W/U to 150x3
W/S 170x3, 175x3, 170x3 - All fairy comfortable, and so I'm told by Ian all nice and deep.

2) Deadlifts
W/U to 190 x 1, then I did 3 at 215. - This is the problem, at the moment I have hit my first ever deadlift blip and I am just going to keep going in the hope of blasting through it. Very hard to believe I pulled 250kg 2 weeks ago at the moment, but its there, just got to work at it.
MJW1989Icon6/4/1407-04-2014 @ 11:21 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Good session back with James, joined by Tristan who squated and benched very well, entrusting me to pick his squats to test his max, with him eventually squating 90 at a bodyweight of around 75, not to shabby, much to come.

Session as follows,

1) Bench
W/U to 105x3
W/S 5x3 @ 117.5 - Getting tough, but well within our abilities for now.

2) BOR 5x10 @ 65
MJW1989Icon8/4/1408-04-2014 @ 22:49 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
After a couple of weeks of deadlift struggles, I decided its time for a change, I need to start training it far harder to smash through this plateau.

But after my fellow farm lifters Frank (bonecrusher) and Mark have got their noses in front, time I pull my finger out, meaning 2 deadlift sessions a week.

So tonight's session was as follows:

1) Deadlifts
W/U 70,110,140,160 x 3
W/S 180, 200, 220, 200, 180 x 3

2) Zercher Squats 5 x 8 @ 60 - mainly just to stretch my hips out, as I think this has contributed to the deadlift problems, tight hips causing my form to slip.
hothornet24Icon...08-04-2014 @ 22:52 
Avatar
the banter has started
Member 4515, 594 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 129.5kgs UnEq
Good work mate!!!
MJW1989Icon...09-04-2014 @ 07:08 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Thanks mate
MJW1989Icon9/4/1409-04-2014 @ 21:48 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Good bench session this evening, technique was a little off but just powered the reps up.

1) NGP 25 reps

2) Bench
W/U to 70x5
W/S Paused - 85,105,115x3, 122.5x2, 2x1 @ 130, 107.5x5

3) Tricep Dips +10kgx8, then 4x8 @ +20kg

3) Cable Rows 5x12 @ 60
MJW1989Icon11/4/1411-04-2014 @ 22:18 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Good session at the farm tonight, Pete briefly averted his eyes from Roxanne squatting to tell me one of my sets of squats were good/level/bad so who knows, he was half way across the room so who knows. Either way they felt good.

1) Squats
W/U to 150 x 3
W/S 175x3, 180x3, 175x3

Then I decided to set my LOTM, the snatch, hopefully I will only require the one effort at this, so Stewart tells me he has been doing them most nights, but I'm hoping I have him beaten.

Anyway

2) Snatch 2x1 @ 40,50,60,70 then 2 attempts at 83.5 both went one was a slight press out, but the second was solid, so 1st place for now!

3) 18"Deadlifts (blocks) 70,110,150,190,230,250 x 5 - Just fancied something different, and Roxanne asked me to show her how to do them, so time was a bit tight. All in all good session.
MJW1989Icon13/4/1413-04-2014 @ 12:58 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Tough bench session with James this morning,

1) Bench
W/U to 110x3
W/S 5x3 @ 120 - strangely the last few sets were the best

2) Football Bar BOR 5x10 @ 70
MJW1989Icon15/4/1415-04-2014 @ 21:44 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Good session tonight, fairly solid deadlifting, anyway, session as follows:

1) Deadlifts
W/U to 165x3
W/S 185, 205, 225, 205, 185 x 3

2) Hip Thrusts
70x8, 5x8 @ 110
MJW1989Icon16/4/1417-04-2014 @ 07:14 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Rushed session this evening, I only had 45 minutes as I had to rush back for a meeting. Anyway, other than the final singles which weren't brilliant pauses, I'm pretty happy with the benching.

1) Bench
W/U to 70x5
Paused 87.5, 102.5, 117.5 x 3, 125 x 2, 2x1 @ 132.5, 110 x 5

2) Cable Rows 5x12 @ 65

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