SuperSteel101's Training Log
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| Paul_D |  | ... | 17-10-2009 @ 00:26 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Strong Deadlifting mate. 250kg would be awesome. Paul | ||
| SuperSteel101 | | ... | 17-10-2009 @ 10:48 |
 over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | paul_richards said:welcome, trying to think who you are, are you the guy I was talking to from glasgow ? Memorable guy me aren't I haha, only kidding buddy, yeah that was me. | ||
| SuperSteel101 | | ... | 17-10-2009 @ 10:50 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Paul_D said:Strong Deadlifting mate. 250kg would be awesome. Paul Cheers mate. Yeah I think I can do it, but we shall soon see lol. | ||
| SuperSteel101 | | ... | 19-10-2009 @ 18:14 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | I felt pretty well rested today so I fancied a pop at a new max on Squats, they are my big weakness and I have been working really hard to improve them. Things went a little like this ... Squats 1 x 10 60 kgs 1 x 5 80 kgs 1 x 3 100 kgs 1 x 2 120 kgs 1 x 1 140 kgs 1 x 1 160 kgs 1 x 1 180 kgs Paused Squats 3 x 3 140 kgs Crunches 2 x 25 BW (BW = Body Weight) Weighted Side Bends 2 x 25 25 kgs (each side) Very pleased with this session today, as I mentioned squats were a big weakness for me, but todays 180 kgs was a 5 kgs PB and they are fast becoming a decent lift for me. In my first competition in July I got 155 kgs so I have added 25 kgs onto my max in only a few months (though I think this really came about through being taught proper technique and being given a really good training program by my coach Andy). I'll see how I feel over the next few days and maybe go for something big on Bench on Wednesday. | ||
| paul_richards | | ... | 20-10-2009 @ 12:34 |
 I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5500.0 kgs @ 67.4kgs UnEq | great squats | ||
| SuperSteel101 | | ... | 20-10-2009 @ 23:46 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | paul_richards said:great squats Thanks Paul. | ||
| SuperSteel101 | | ... | 21-10-2009 @ 21:50 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Bench Press training tonight, back was still sore after hitting a new PB squat on Monday so I abandoned any notions of a new Bench Press PB this evening. I generally find I don't arch as well when I have a sore back and obviously can't lift as much with the inferior technique. Things went a little like this ... Bench Press 1 x 12 50 kgs 1 x 5 80 kgs 1 x 3 100 kgs 1 x 1 120 kgs 1 x 1 140 kgs 1 x 1 150 kgs 1 x 0 150 kgs (Had planned to do 3 singles at 150 tonight, but wasn't there on this occasion.) Paused Bench Press 3 x 3 130 kgs Board Press (6.5 inches of Boards) 1 x 1 180 kgs 1 x 1 190 kgs Board Press (3 inches of Boards) 1 x 2 150 kgs Dumbell Shoulder Press 1 x 10 40's kgs 1 x 8 40's kgs Tate Presses 1 x 10 30's kgs 1 x 9 30's kgs Hammer Curls 2 x 12 36's kgs Decent session tonight overall, first time I have tried doing board presses as high as 6.5 inches (just slightly higher than a regular 3 board) and enjoyed them alot. To be honest from that height I don't actually have to press the bar that far, we measured the distance we normally have to press a bar last week and for me it was 8.5 inches with my set up spot on, though today it was a bit more because I had a stiff back and could tell I wasn't arching as high as usual. I'm adding in paused Bench Presses to my training to help a bit more when it comes to competitions, generally I find that if I can single a weight with decent speed in the rep I can pause it without too much of a problem, but adding in paused bench presses after regualr bench should help prepare for future comps even more. Hopefully back will be rested up by fri to try a 250 kgs deadlift, if not I won't bother trying it and make my excuses  | ||
| SuperSteel101 | | ... | 23-10-2009 @ 19:51 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Bit of a challenging session today, I think I'm coming down with some sort of bug that must be going about, but I'm not one for being sensible and resting when I should so I went and trained regardless. Things went a little like this ... Deadlifts 1 x 10 70 kgs 1 x 3 120 kgs 1 x 1 160 kgs 1 x 1 200 kgs 1 x 1 230 kgs (Belt On) 1 x 0 250 kgs (I knew there was no chance of this going up today, but tried it anyways as I knew I had nothing to lose, if I got it whilst under the weather I'd be delighted, if not I knew why) Speed Deadlifts 3 x 3 150 kgs Rack Pulls From The Knee 1 x 1 270 kgs 2 x 1 280 kgs Barbell Shrugs 2 x 8 220 kgs Sumo Deadlifts 1 x 1 70 kgs 1 x 1 160 kgs 1 x 1 200 kgs Deadlifts weren't the best today, but I expected this going into the session, however I was surprised I did so well on the Rack Pulls today, really enjoying these and hopefully they will greatly improve my deadlift lock out down the line. I was actually planning on leaving it after the Barbell shrugs as I didn't wanna do as much as usual being a bit ill and all, but one of my training partners wanted to mess about trying some Sumo Deadlifts for a laugh. 200 kgs felt pretty easy much to my surprise (last time I tried Sumo I was truely aweful at it!) so might try these fresh another time and see what I can do. | ||
| SuperSteel101 | | ... | 24-10-2009 @ 15:08 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | A relatively quick and light Speed Bench session today as still feeling a bit under the weather. It went a little like this ... Speed Bench Press 8 x 3 70 kgs + bands (think the bands provided roughly 40 kgs of tension at top) Rear Delt Cable Flyes 2 x 12 12 kgs per side Pulldowns 2 x 12 100 kgs (sadly that's all the stack goes up to in our gym) Rope Pushdowns 3 x 12 24.5 kgs Now time for some rest and hopefully shake this bug in time to do some squats early next week. | ||
| Little_Mike | | ... | 25-10-2009 @ 19:27 |
 JuJitsu - its not gay if you dont make eye contact Member 661, 1729 posts | looking good mate looking good | ||
| SuperSteel101 | | ... | 25-10-2009 @ 21:04 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Little_Mike said:looking good mate looking good Cheers buddy, just gotta shake this damn infection I have now lol. | ||
| Brad_Cutler | | ... | 26-10-2009 @ 10:09 |
knows his sleds Member 399, 1545 posts SQ 250, BP 175, DL 340765.0 kgs @ 95kgs UnEq | Looking good bud, nice variations on the pull there | ||
| SuperSteel101 | | ... | 26-10-2009 @ 12:02 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Brad_Cutler said:Looking good bud, nice variations on the pull there Cheers Brad, seen the video of your 292.5 kgs deadlift from the British on facebook, impressive stuff! | ||
| SuperSteel101 | | ... | 26-10-2009 @ 19:15 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Still a bit ill and didn't feel great over the weekend, but my squats suck and I am working really hard to improve them so the show had to go on. Started a new routine today and it was a good start. Things went a little like this ... Squats 1 x 10 60 kgs 1 x 5 80 kgs 1 x 2 100 kgs 1 x 2 120 kgs 1 x 8 140 kgs 1 x 8 140 kgs Paused Squats 2 x 5 130 kgs Seated Leg Press Calf Raises 2 x 12 190 kgs (all the stack goes up to) Hip Adduction Machine 2 x 15 145 kgs Weighted Cable Crunches 2 x 15 45.5 kgs (all stack goes up to) Side Jack Knifes 2 x 30 each side BW Very pleased with how this workout went, I am determined to get a big squat so feel extra motivated for training them. More 8's on squats again next week so I think I might bump it up to 145 kgs depending on how I feel. | ||
| SuperSteel101 | | ... | 28-10-2009 @ 17:56 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Started a new Bench Press routine today, week 1 is obviously the lighest week and it felt easy, enjoyed it though. The new routine involves a heavy single then more reps each session, things went a little like this ... Paused Bench Press 1 x 15 50 kgs 1 x 5 80 kgs 1 x 2 100 kgs 1 x 1 120 kgs 1 x 1 140 kgs 2 x 5 125 kgs 1 x 5 125 kgs (this set was done touch and go) Close Grip Bench Press 2 x 4 120 kgs Dumbell Shoulder Press 1 x 10 40's kgs 1 x 8 40's kgs Hammer Curls 2 x 24 32's kgs Close grip bench press was tougher than usual and got less reps at that weight than I normally would, but I had done a fair few sets of regular bench before it. I think in future I will pause the heavy single from this routine and then do the higher reps sets touch and go. | ||
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