SuperSteel101's Training Log

SuperSteel101 said:
Yeah I'll get some vids and stick them on here mate.

good4gains said:
Sounds good mate,should be good to see and what gains are you hoping for this year?

SuperSteel101 said:
Good question ...
Well I guess I'm lookg for a 202.5 kgs squat by late July. The reason for this is that my good friend and rival Bryan Riddell holds our wieght category record with 201 kgs, so it'd be good to wind him up by putting in a solid lift in an area where I am traditionally weakest lol.
Bench Press I'm almost certain I have a 160 kgs touch and go in me just now, but it's a case of getting it done paused.
Where deadlift is concerned I'm just happy that my back is healed and I'm able to train with confidence and consistency once more so we'll see what happens.
I will be doing the Scottish Powerlifting unequipped championships in July so with a bit of luck I'll stay healthy for these and get some soid training in. Target total is 610 kgs, which I definately think is achievable. My comp PB Total is 580 kgs which I obviously set last weekend and on the day I think there was another 10 kgs in the tank on the squat, so it's not unreasonable to think I could improve my total by 20 kgs or so in the 3 - 4 months I have till this comp, especially as I am injury free now (touch wood lol). Either way I will be trying my absolute hardest to achieve this and we'll see if that is good enough!

good4gains said:
It's good to have a target and I should imagine that them goals are achievable without a doubt. For your squat too increase,I would train them every 4 days like I do it's very rewarding doing them that way,I have found and working up to just 3 main sets. In about 5-6 months I put about 30-40kg onto mine.

SuperSteel101 said:
I must admit from checking in on your journal the last wee while I have been extremley impressed by the progress you have made, an improvement of 30 - 40 kgs over that time period is absolutely superb!
I think I shall follow your advice on this front, I will complete the 4 weeks I've planned with the Smolov program and then transition to your approach, if I can see the kind of improvements you have from it or even anything close to this I will be delighted.
I've noticed that you switch your reps around between 8's, 5's and 3's, do you base the weight you use for each rep range on any kind of percentage of 1rm or do you instinictively use a weight you might get for those kind of reps and see how it goes from there?

good4gains said:
Yes since Christmas passed and I got back to the gym the gains have been superb. I would consider it after your 4 weeks,if I can get them gains from that routine then why can't everyone else. I just find out what weight I'm comfy with for a certain amount of reps and if I can get all my reps up for the 3 main working sets,i then up the weight by 2.5kg and so on,so on in the routine.I would only do the routines i do for 2 months as they are quite taxing on the body and you will over train if you try doing longer. eg 2 months on and a week off worked for me.

Wiegieboard said:As if 8s weren't bad enough Allen.
Your next singlet should come with nice long sleeves that buckle round the back haha.

Little_Mike said:strong floor presses there mate so we going to see a 160 bench soon

SuperSteel101 said:Todays efforts ...

Floor Press (Wide grip, bar is about an inch off my chest at the bottom of the movement)
1 x 10 20kgs
1 x 5 60 kgs
1 x 3 100kgs
1 x 1 120 kgs
1 x 5 140 kgs
2 x 4 142.5 kgs

Lying Dumbell Extensions 3 x 10
Seated Machine Row 3 x 8
Dumbell Front Raises 3 x 20

Didn't do much by my usual standards today as I felt pretty tired, had planned to do 5 reps on 142.5 kgs but messed up on the final rep of each set, will do better next time lol!

Suprinsingly sore today from yesterdays squats, they weren't even done with a heavy weight but I think my body needs to adapt to higher reps again. More squats tomorrow, looking forward to it!

Ross_Harkins said:
Nice session, strong floor pressing, think the 160 is in the pipeline, keep pushing your floor and boards and tricep work, maybe once a week chuck in pauses for extra power off the chest?

SuperSteel101 said:More Sqauts today ....

Week 1 Day 2 Crazy Squat Routine
3 x 10 20kgs
1 x 5 60 kgs
1 x 3 80 kgs
1 x 2 100 kgs
1 x 1 120 kgs
5 x 7 135 kgs


Day 2 of this routine in the bag. I must admit my legs were stiff and sore as hell today, I actually wasn't even able to hit depth on my first warm up set using only the bar! Ended up doing an extra long warm up and tons of stretching and to my surprise the top sets felt really easy, it was simply a case of mind over matter and ignoring the pain in my legs.

Pleased with this, more squatting on Fri and I'm very much looking forward to it. I'm determined to get good at squatting!