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Scott's powerlifting journal

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SBradwell83IconScott's powerlifting journal28-06-2013 @ 20:12 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Post Edited: 28.06.2013 @ 20:58 PM by SBradwell83
Hi guys,

Well my name is Scott Bradwell and I have been competing in the gbpf for just over a year and I compete in the 74kg unequipped weight category. I am currently ranked 2nd behind Paul Cooper after last years British Classic. Also the British Bench Champion at 83kg because I was a lazy bas***d and couldn't be arsed to cut weight.

My training pbs are:

Squat 190kg
Bench 157.5kg
Dead 225kg

Competition pbs are:

Squat 185kg
Bench 145kg
Dead 220kg

I have just returned from the ipf world championships where I finished 12th in the 74kg weight class, my lifts were 185/145/200 had an amazing time out there surrounded by the worlds best, this has inspired me to train even
harder and get onto that medal platform in a few years.

So thought it was about time I started writing stuff down hopefully you guys will find it interesting and look forward to any comments you have about my training.

Cheers guys,

Scott.
SBradwell83Icon...28-06-2013 @ 20:20 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Returned from Russia last Monday and after missing my coach back to the airport due to being to pissed up from night before had to make a mad dash across Russia to get to Moscow airport decided to fire straight back into training probably not my best idea but here goes:

Next comp is all England championships august 17th which is about 7 weeks away so decided to run a 6 week russian squat program to try and push my squat about the 200kg mark. Also gonna give sumo a go after seeing virtually every country at the worlds lift sumo apart from ours.

Tue 18/6/13

Squat

Bar * 10
60*5
80*5
100*5
130*2
152.5*2 for 6 sets

Good mornings

5 sets of 5 80kg

Pullups and dips 5 sets of 10.
SBradwell83Icon...28-06-2013 @ 20:35 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Wed 19/6/13

Bench

Bar*10
60*5
85*5
95*5
100*5
110*5
115*5
Last rep paused.

Chins and dips 5 sets of 10

Plus some shoulder mobilization stuff, squat low bar so have some issues when I do high rep squat work.

Thur 20/6/13

Deads

60*10
100*4
130*2
150*1
170*3 for 4 sets

Rack pulls (stiff leg)

100*5
140*5
180*5 for 3 sets

Doing the rack pulls just above the knee trying to stop myself being pulled over when I lock out a dead.

Face pulls 5 sets of 10.

Fri 21/6/13

Squats

Bar*10
60*5
80*5
100*5
130*2
152.5*3 for 6 sets.

Chins and dips 5*10

Sat 22/6/13

Bench

Bar*10
60*5
80*5
100*1
110*1
120*1
130*1
140*1
120*8

Did some paused singles felt s**t still trying to catch up on sleep.

Sumo deads.

60*5
100*5
140*2
152.5*3 for 4 sets

Tech feels awful but weight feels easy so gonna keep moving up gradually.

Sun 23/6/13

Squats

Bar*10
60*5
80*5
100*5
130*2
152.5*2 for 6 sets.

Sorry for the boring long post just trying to catch everyone up on last weeks training.
SBradwell83Icon...28-06-2013 @ 20:49 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Right on with this weeks training feel a lot better this week must be getting old if it takes me a week to get over a hangover.

Mon 24/6/13

Back at donny all founders powerlifting club after training on my own last week due to work glad to have some decent bars and catchers.

Bench

Bar*10
60*5
80*5
95*5
100*5
110*5
115*5
125*5

Last rep paused.

Deads

60*5
100*3
140*2
160*1
180*3 for 3 sets

Deads felt easy amazing what a difference a decent bar makes.

Wed 26/6/13

Squats

Bar*10
60*5
80*5
100*5
130*3
152.5*4 for 6 sets

Pause squats

100*5 for 3 sets

Squats felt very fast tonight. Getting bored of doing same weight now hope there is a method in this madness.

Thurs 27/6/13

Sumo deads

60*5
100*3
140*2
160*3 for 2 sets
170*3

Felt better than last week after 2nd set of 160 remembered was meant to be 162.5 so decided to up last set to 170 felt better than expected.

Rack pulls (stiff leg)

185*5 for 3 sets

Finally todays training:

Squats

Bar*10
60*5
80*5
100*5
130*2
152.5*2 for 6 sets

Bench

Bar*10
60*5
80*5
100*2
120*2
130*2
140*2
120*10

Last rep paused.

Bench felt good today a lot better than last week felt like I had 4 or 5 at 140 but gonna build back up gradually.
SBradwell83Icon...30-06-2013 @ 18:32 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Sun 30/6/13

Felt tired today after being up since 5 for work should be illegal on a Sunday. Long warm up and mobilization has my right hip flexor has been really tight.

Squats

Bar*10
60*5
80*5
100*5
130*2
152.5*5 for 6 sets

Suprised how easy these felt as I had zero energy going into the session.

Extra wide stance box squat

100*5 for 3 sets

Really long pauses on bench and really focussing on speed and hip drive on way up.

Pullups 5 sets of 10.

Really happy with how squats are feeling at the moment maybe it was the 2 pizzas and chips I had last night.
deleted2_20210523Icon...30-06-2013 @ 19:59 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
SBradwell83Icon...30-06-2013 @ 20:13 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Cheers nick was good to meet you and your new wife (Congrats by the way). Cheers for the compliment on the bench just ashame my deadlift is so s**t ha. Hope your well buddy.
SBradwell83Icon185kg squat from ipf raw world championships30-06-2013 @ 21:24 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
http://youtu.be/ib_H2hzO6ss
SBradwell83Icon185kg squat from ipf raw world championships30-06-2013 @ 21:25 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
http://youtu.be/ib_H2hzO6ss
SBradwell83Icon145kg bench from ipf raw world championships30-06-2013 @ 21:28 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
http://youtu.be/MZYxp75JKRg

Thanks to kirkynick for the videos.
IkonTheHologramIcon...30-06-2013 @ 21:54 
Member 4310, 252 posts
SQ 240, BP 165, DL 240
645.0 kgs @ 110kgs UnEq
Strong training mate must be wicked competing internationally I'm well jealous!!
SBradwell83Icon...30-06-2013 @ 22:30 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
IkonTheHologram said:Strong training mate must be wicked competing internationally I'm well jealous!!


Cheers buddy!! Yeah competing internationally was amazing one of the best experiences of my life. It's just made me wanna train even harder try and get there again next year.

Hope your training is going well.
CroftIcon...01-07-2013 @ 19:48 
Member 1243, 61 posts
SQ 217.5, BP 145, DL 270
632.5 kgs @ 83kgs UnEq
Looking forward to reading this mate, keep up the squats mate it will pay off.
SBradwell83Icon...01-07-2013 @ 21:09 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
Croft said:Looking forward to reading this mate, keep up the squats mate it will pay off.


Cheers Ben I'm already feeling the difference from this squat routine technique feels like it gets tighter every session. Hope your trainings going good mate.

Todays session 1/7/13

Bench

Bar*10
60*5
80*5
100*5
110*5
120*5
130*5

Last rep paused on each set.

Deadlifts

70*5
120*3
150*2
170*1
190*3 for 2 sets.

Pullups 3 sets of 10

Ring dips 3 sets of 5 was shaking like a s**tting dog.

Well happy with todays session bench felt strong as did deadlifts all working sets felt like there was more reps there which is always a sign things are going well.
SBradwell83Icon...03-07-2013 @ 21:28 
Member 3850, 516 posts
SQ 212.5, BP 157.5, DL 240
610.0 kgs @ 76kgs UnEq
3/7/13

Squats

Bar*10
60*5
80*5
100*5
130*2
152.5*2 for 5 sets
152.5*8

Was meant to do 6 sets of 2 but got carried away on last set and did 8 probably not wise when I've got 6 sets of 6 on friday.

Pause squats

105*5 for 3 sets. Beltless

Long pause at bottom very explosive tonight.

Leg extension

3 sets of 10.

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