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Paul_DIcon...17-10-2009 @ 00:26 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Strong Deadlifting mate. 250kg would be awesome.

Paul
SuperSteel101Icon...17-10-2009 @ 10:48 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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.
SuperSteel101Icon...17-10-2009 @ 10:50 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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.
SuperSteel101Icon...19-10-2009 @ 18:14 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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_richardsIcon...20-10-2009 @ 12:34 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq
great squats
SuperSteel101Icon...20-10-2009 @ 23:46 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
paul_richards said:great squats


Thanks Paul.
SuperSteel101Icon...21-10-2009 @ 21:50 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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 Grin
SuperSteel101Icon...23-10-2009 @ 19:51 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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.
SuperSteel101Icon...24-10-2009 @ 15:08 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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_MikeIcon...25-10-2009 @ 19:27 
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JuJitsu - its not gay if you dont make eye contact
Member 661, 1729 posts
looking good mate looking good
SuperSteel101Icon...25-10-2009 @ 21:04 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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_CutlerIcon...26-10-2009 @ 10:09 
knows his sleds
Member 399, 1545 posts
SQ 250, BP 175, DL 340
765.0 kgs @ 95kgs UnEq
Looking good bud, nice variations on the pull there
SuperSteel101Icon...26-10-2009 @ 12:02 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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!
SuperSteel101Icon...26-10-2009 @ 19:15 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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.
SuperSteel101Icon...28-10-2009 @ 17:56 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 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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