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The Good, The Bad and The Ugly

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BimIconThe Good, The Bad and The Ugly13-07-2012 @ 15:22 
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Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 28.04.2014 @ 22:33 PM by Bim
About time I got a log started on here, in my old age I find myself struggling to remember what I did in the gym even last week. I also like to have numbers to aim for, no matter how small.

2013 Update

Pretty happy with 2012 training. Got my bench up by 10kg, and I'll have 210kg soon. I also learned a lot about how I train bench. I got my best gains when I was benching 4 times a week and getting a lot of variety in, pin presses, floor presses, CGBP, Dumbbells, speed work etc. My deads were neglected at the start of the year, but are going well at the moment. I got a clean 270kg recently and think I'll have a 280 soon. Squat was going well until I hit an injury then it went to s**t... I sorted my form out on it though and am close to my old numbers again but with far better form, I think I'll be past them soon. My new high bar / close stance seems to be helping my deads.

----------------------------------------------------------------------
These are the targets I set for 2012, and if I got them or not:

Current PBs Aims for the end of the year
Squat 240Kg 250Kg
Bench 190Kg 200Kg - Done 06/08/12. New end of year target 210Kg.
Deads 270Kg 280Kg
Strict 105Kg 115Kg - Done 16/10/12. New end of year target 120kg.
Push Press 125Kg 140Kg - Done 16/10/12. New end of year target 140kgx3
Log 120Kg 120Kg - Done 04/08/12. New end of year target 130Kg.
Axle FTOH 120Kg 130Kg
----------------------------------------------------------------------

2013 Current numbers and Target for the end of the year.

Squat, high bar 200kgx5 - 250kgx1 - Done 220kg - 05/03/13
Bench 200Kg - 220kg - Done 205kg - 04/03/13
Deads 270Kg - 300kg - Done 275 - 18/01/13
Strict 115Kg - 130kg - Done 125kg - 29/01/13
Push Press 140Kg - 150kg - Done 145kg - 05/02/13
Log 120Kg - 140kg - Done 125kg - 05/03/13
Axle FTOH 120Kg 140Kg - Done 125kg

Yoke - 280x10mx10m - 300x20m Done - 300x10m 12/02/13
Farmers 130x15m - 150x15m

I need to learn how to clean properly, I'm currently s**t at it.
Clean 100kg - 140kg

I've got to say that I think I've put most of the numbers above on the high side and I'll be delighted if I hit more than a couple of them.

Current pb's:

Comp Squat
220 - 19/05/13

Comp Bench
195 - 03/03/13

Comp Dead
260 - 03/03/13

Bench
210 paused - 11/03/13
205 - 04/03/13
190x3 - 19/11/12
190x2 paused - 17/12/12
180x5 - 12/11/12
180x4 paused - 17/12/12
170x7 - 12/11/12
170x5 paused - 24/01/13
160x9 - 05/11/12
150x13 - 26/11/12
140x17 - 22/11/12
140x10 paused
100x30

CGBP
185x1
180x1 paused 18/02/13
170x5 paused 18/02/13
170x4 - 28/01/13
160x5 paused - 21/01/13
140x10

Strength shop Ballista
210x1 - 21/02/13
200x3 - 14/02/13
180x8 - 07/02/13
170x10 - 24/01/13

Floor Press
180x1 17/12/12
170x2
160x3

Pin Press
190
180x3
170x5
140x10

Incline Press
150x2 - 03/03/13
140x3 - 18/02/13
135x4 - 11/02/13
127.5x5 - 04/02/13
120x5 paused 25/03/13
120x7 - 25/03/13
100x13 - 27/05/13

Decline Press
180x1
170x4

Dumbbell Press
75x3
70x6 - 28/01/13
65x10 - 18/02/13
60x10 - 14/01/13
55x14 - 07/01/13
50x15 - 04/02/13

-------------------------------

Strict Press from rack
125x1 - 29/01/13
115x3 - 21/02/13
110x6 - 29/01/13
105x5 - 03/01/13
100x9 - 29/01/13
80x17 - 21/02/13
60x29

Push Press from rack
145 - 05/02/13
140x2 - 07/03/13
130x3
110x10

FTOH
130

Axle
125

Log
125 - 05/03/13
115x4 - 15/01/13
110x5
100x10 - 05/03/13
70x18

Strict Log
100x5 - 19/03/13
90x9 - 19/03/13

53kg Dumbbell
x10

65kg Dumbbell
x1

70kg dumbbell
x1

--------------------------------

Squat, low bar
230
220x5 - 25/04/14
210x5 - 31/05/13
200x7 - 07/10/13
190x10 - 03/06/13
180x10 - 27/05/13

Squat, high bar
240 - 28/03/14
220 - 05/03/13
210x5 - 15/03/13
190x7 - 19/03/13

Beltless Squat
230
210x5 15/10/13
200x7 07/10/13
190x9 - 18/10/13
180x10 - 11/10/13
170x10 - 04/10/13

Paused squat
210x3 - 18/10/13 - beltless
200x5 - 11/10/13 - beltless

Front Squat
160
140x5

--------------------------------

Deads
285 no hitch 26/09/13
280x2
270x3
260x4
250x5 12/04/12
240x6 10/10/13
230x7 03/10/13
220x10
200x13 11/01/13

SLDL
240x1 10/10/13
230x3 17/10/13

DOH
200 04/01/13

Deads with green bands (50kg less off the floor)
290
280x3

Frame Pickup
280

Frame
265x15m - 19/02/13

--------------------------------

Farmers
120 x15m x15m
130x15m
140x5m

Yoke
300x10m 12/02/13
270x15m
260x10x10 19/02/13

Stones
140 - 48"
120 - 60"

----------------------------------

Weighing in at about 16 stone 11 first thing in the morning / 106.5Kg
16st 11lbs 13/07/12
17st 2lbs 18/09/12
17st 4lbs 16/10/12
17st 3lbs 08/11/12 - need to eat more...
17st 5lbs 26/11/12
17st 6lbs 11/12/12
17st 7lbs 17/12/12
17st 8lbs 04/02/13
17st 9lbs 21/02/13
17st 10lbs 03/03/13

Cutting for pl meet 19th May, want to get to 105 / 16st 7lbs
17st 8lbs 09/03/13
17st 4lbs 16/03/13
17st 2lbs 23/03/13
16st 13lbs 31/03/13
16st 8lbs 07/03/13
16st 6lbs 19/05/13

16st 10lbs 23/05/13
16st 11lbs 27/05/13
17st 2lbs 08/10/13
17st 2lbs 28/04/14
BimIcon...13-07-2012 @ 15:23 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 13.07.2012 @ 15:52 PM by Bim
This weeks training so far:

Monday 09/07/12
Bench Press
Bar x lots warmup
60x10
100x10
140x3
160x1
180x2
160x3
140x10

CGBP
60x10
100x10
140x3

Bench in rack off the pins - First time I have tried these. When I fail a bench press it is always at lockout so I'm trying to strengthen it.
60x10
100x10
140x5
160x3
Found getting them started off the pins very hard, going to keep these going for a few weeks and see if my lockout improves.

Skullcrushers
45x10
50x10
55x8

Front Squats - lightish, still stiff from Friday
barx10
60x10
80x10
100x10
120x6

Static holds from pins
120x20 seconds
140x20
160x20
180x20
These give me a similar feeling to when I'm doing Yoke, pushing down on my core and making it hard to breath.



Tuesday 10/07/12 - Junction
Yoke - all 15m turn with Doddy
90x30m
170x30m
170x30m
210x15m
210x15m
250x15m - 12 seconds
250x15m - 12 seconds
170x60m - 29 seconds
170x60m - 29 seconds - legs really feeling it now

Did some warmups on log, axle, barrel.
circuits
1x - 65kg Axel, 70Kg log, 60Kg barrel
3x - 65kg Axel, 70Kg log, 60Kg barrel
5x - 65kg Axel, 70Kg log, 60Kg barrel

Axel
10x95Kg

Dumbbell
10x53Kg

70Kg Concrete Dumbbell
1x1
1x1
1x1
1x1f - getting tired, didn't even start the press

70Kg Metal Dumbbell
1x1f
1x1f
1x1f
1x1f
I just can't get this into a comfortable position to be able to attempt the press properly. Try again next week.


Thursday 12/07/12
Bench
lots x bar
10x60
10x100
5x140
5x160
5x160
5x160 - failed lockout on the last one
5x140
5x140
5x140
5x140 - the 140's all flew up, I started narrow and went wider each set.

Strict press out of the rack
Barx10
60x10
80x3
90x1 - felt great on this, it wasn't too long ago I struggled on this weight
100x1
105x1 - Pb, I don't think 110 is too far off.

Push press out of the rack
100x3
110x2
120x1
130x1f
130x1f - both were really close
110x8

Strict Press out of the rack
80x6
60x10

3x
Front raise 25Kg plate x10
side raise 10Kg plates x10

Done
JCIcon...13-07-2012 @ 15:29 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Welcome mate.

If you're struggling with farmers, you need to start doing 40m runs, with a turn at 20, and static holds with heavy weight (weight you can do for approx 30secs) after your runs IMO

Oh, also try to work on foot speed on the lighter warm ups

For example you could do 90KG x 40m....then a hold with 110-115

Up the weight each week (if poss) for runs...and weight/or time for holds
JabbaIcon...13-07-2012 @ 15:50 
and the winning number is... 88!
Member 647, 2048 posts
SQ 222.5, BP 152.5, DL 242.5
617.5 kgs @ 136kgs UnEq
Welcome.
180x10 bench is brilliant. I'm sure you'd smash your 200 kgs target now.
BimIcon...13-07-2012 @ 15:52 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Thanks JC, I'll give that a go.

Jabba said:Welcome.
180x10 bench is brilliant. I'm sure you'd smash your 200 kgs target now.


Ha! I'd better go and edit that Happy should be 140x10
BimIcon...13-07-2012 @ 21:41 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Friday 13/07/12

Deads from the floor
60x10
100x10
140x8
180x4
220x1
240x1
250x1 Was hoping for a double here but it wasn't happening, I got 240x3x3 last week, think I'm feeling it from the Yoke on Tuesday
250x1f Well pissed off
240x3 last rep a real grinder
200x8

Squats
20x10
60x10
100x10
140x8
180x3
200x3
220x2 Felt ok but I stopped at two as I didn't have a spotter, think three would have been there.

Static holds from rack
140x20 seconds
160x20 seconds
180x20 seconds
Love these, feel f**ked by the end of them.
BimIcon...16-07-2012 @ 21:26 
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Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Monday 16/07/12

Bench
Lots x bar
10x60
10x100
3x140
1x160
2x180 = pb Tried for a third but failed, might be there in a couple of weeks.
3x160
10x140

CGBP
60x10 - all paused
100x10 - all paused
140x3 = pb

Front Squats
70x10
80x10
100x8
120x6
140x1 = pb I think, more there

Static Holds
140 x 20 seconds
160 x 20 seconds
180 x 20 seconds
200 x 20 seconds pb Felt easier than last weeks 180.

Bench from rack pins (4th hole)
60x10
100x10
140x3
160x3
180x1 pb - Think I got this, spotter might have touched it.

SLDL - Never done these before, trying to strengthen my deadlift
60x5
90x5
120x5
140x5
160x3
180x3 default pb. Trying to keep legs almost strait and go slow on the decent. Found this last set quite hard, the last few inches were very hard to lower slowly.

Done
BimIcon...17-07-2012 @ 21:55 
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Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday 17/08/12

Session @ Junction

Farmers 15m and turn
60kgx30m
60kgx30m
80kgx30m
80kgx30m
100kgx30m
100kgx30m

Farmers holds
100kgx30seconds
120kgx20seconds
Hands were feeling sore by the end of this.

Light Yoke with Dean
90kgx30m
130kgx30m
170kgx30m
170kgx60m

Axel clean and press
65x5
65x5
85x3
Belt cleans from here
100x5

53kg dumbbell x5
70kg concrete dumbbell x1, xf getting tired
53kg dumbbell x5

Done
BimIcon...19-07-2012 @ 23:17 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 19.07.2012 @ 23:21 PM by Bim
Thursday 10/07/12

I started taking Creatine today, I've taken it in the past with what seemed like little to no effect, but I'll give it another try.

Great session:

Bench
Lotsxbar
60x10
100x5
140x5
160x5
160x5
160x5
160x4 - wanted 5, failed last rep
140x5
140x5 - both sets of 140 felt very fast

Strict press out of rack
LotsxBar
40x10
60x10
80x5
90x3
100x3 - pb felt great on these
100x3
100x2 - just missed last rep

Push Press out of rack
100x3
110x3
120x2
130x1 - pb well pleased, 140 here I come!
110x8

Strict Press out of Rack
80x6
60x10

3x
Front Raises with 25Kg plate x10
Side Raises with 10Kg plates x10

Done
BimIcon...20-07-2012 @ 23:31 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Friday 20/07/12

Deads
60x10
100x10
140x5
180x3
200x2
220x1
240x1 - felt good
250x2
250x2 The very last part of the lockout was hard on all of these, easy up to the knee though. Hopefully have x3 next week.
250x1 - failed second
200x8

Squats
60x10
100x10
140x5
180x3
200x3
220x2 - second rep very hard, left it there

Static holds
140x20seconds
160x20seconds
180x20seconds
200x30seconds

Done
LeedsMiniPowerIcon...23-07-2012 @ 14:27 
Getting fat is just as dumb as using PED's
Member 3387, 2536 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
Looking strong bim (its sob by the way!!!)
BimIcon...23-07-2012 @ 21:22 
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Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 23.07.2012 @ 21:30 PM by Bim
Cheers Sob, I try! Having a good run at the moment.

Monday 23/07/12
Bench
Barxlots
60x10
60x10
100x8
140x3
160x1
180x2 - It was three really, spotter touched one side though, felt great, 200Kg is looking attempt-able soon I think.
180x2 - Failed third
140x12

CGBP
60x10 - paused
100x10
140x3

SLDL
60x10
100x10
140x5
160x5
180x3
200x3 - pb - felt about as hard as the 180x3 last week.

Front Squats, no belt.
40x10
60x10
80x10
100x5
120x3
140x1
150x1 - pb - no danger of it not going, but hard lift.

Static holds, all static holds have the bar in a very similar position to the start of a push press, no belt.
150x20seconds
170x20seconds
190x20seconds
210x20seconds - pb, feeling pretty light headed on this.

Bench from floor lifting off rack pins - the bar is stopped by my triceps touching the floor at about 4 inches form my chest. Pretty wobbly to get going again.
100x10
120x5
140x3

Out of time

Done
BimIcon...24-07-2012 @ 22:14 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday 24/07/12 @ Junction Gym

Trained with Doddy tonight, great session, really pleased with the Farmers, they are finally starting to feel better.

Log - all from floor
35x10
35x10
70x5
80x3
90x3
100x1
110xf - Dipped too low and got no drive
110x1 - a fight but got it
100x3 - pb I think
100x5 - pb Felt great on these, I should get 115 next week surely?

Farmers - 15m and turn
60x30m
60x30m
80x30m 7s / 18s
80x30m 7s / 17s
100x30 20s These normally feel heavy for me, but felt good tonight.
100x30 19s
110x15 11s Starting to feel hard but still ok.
110x15 10s
120 static holdx20s - Felt good so:
120x15 - 18s pb, first time I've done 120, felt hard, but good.

The skin on my hands feels wrecked after this, it was sore from the last few sessions deadlifting before I started.

53Kg Dumbell x10

Done
BimIcon...26-07-2012 @ 21:12 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 26.07.2012 @ 21:14 PM by Bim
Thursday 26/07/12

Bench
Lotsxbar
10x60
10x60
10x100
5x140
5x160
5x160
5x160
5x160
5x160
4x160 - Failed last rep. Felt totally wiped out after this set
5x140 - very hard, was going to do another set but left it there.

Strict press out of rack
Barx10
40x10
60x10
80x3
90x1
100x3
100x1 - Still feeling it from Banch and I didn't set myself up properly, kicking myself
100x3
80x8
60x10

Push Press
100x3
110x3
120x3
130x3, all failed but really close to lockout, would have been better to have locked them all out but I was still pleased with this set.
110x8 Failed lockout on the last couple.

3x
25Kg plate front raise x 10
10Kg plate side raises x 10

High pulls
x20
x20
x20
x20
x20

Weight this morning 16st 12
BimIcon...27-07-2012 @ 22:34 
Avatar
Loves Veebs.
Member 3359, 2704 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
s**t day at work and feeling it from yesterday, motivation was a problem tonight.

Deads
DOH
60x10
100x10
140x8
Mixed grip
180x4
200x2
Belt on
220x1
240x1
250xf - this was feeling hard on the way up and then I felt a twinge in my lat so I dropped it.
240x2 felt ok, but hard.

I'm trying to strengthen my lockout on deads, I always fail above the knee. No kettlebells @ this gym, so:
Dumbbell swings, one hand then the other, so all these sets are x2
12.5x15
15x15
20x15
25x10
First time I've done these, they felt ok, hips were feeling it a bit by the end so I guess they are doing the job.

Squats
60x10
100x10
140x8
180x3
200x3 - plan was to go 220 3x3 after this, but I didn't have a spotter so:
200x5
200x5
200x5 - happy with the 200x5's, they felt great

Out of time.

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