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staplegun16IconThe Lazy Log08-04-2010 @ 14:56 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
Hello, for those of you who do not know me, my name is Jake O'Neill and i lift in the GBPF.

Whilst being home for Easter my dad ,who originally got me involved in powerlifting, asked me about my training, which routine i was following how often i was training etc etc.

Quickly we came to the conclusion that i am being a lazy git and not doing anywhere near enough work, on top of that i follow no set routine and often just showed up at the gym and did what i felt like doing. Which is no real way to progress as many of you will know.

Having said all of this i have still progressed in my training thanks mainly to the guys at Adlington BBC, with a recent competition best total of 315kg squat, 195kg benchpress & 277.5 Kg deadlift at 99.6 kg BW. My PB's are 315, 200, 280.

But i think a lot of this progress is down to age and bodyweight going up rather than good consistent training. And i can see the effects of this laziness taking hold, in particular my RAW bench has not progressed well in the last 2 years and my body weight is around 103kg at the moment.

I have started this log to force me to think more about my training routines and also to hopefully get some good feedback from other sugdenites.

This week has been spent just doing some basic training to get me back into the habbit of training 5-6 days a week, and i must admit i am enjoying it again.

So starting tuesday 06/04/10
Tuesday - RAW Benchpress
weight/sets/reps
bar - * 2 * 8
60kg - * 2 * 8
100kg * 2 * 6
120kg * 1* 4
130Kg * 3* 4

Close grip
90kg * 3 * 8
95kg * 1 * 6

Incline
60 kg * 4 * 8

Triceps push downs
"V" bar
50kg *4 * 8
straight bar
50kg *4 * 8

Finish with single arm preachers and some light hammer curls.

Wednesday 07/04/10 "oly" squats
50kg * 2 * 8
60kg * 2 * 8
100kg * 2 * 6
140 kg * 3 * 6

Leg press
220kg * 3 * 6

Leg extensions
70kg * 4 * 8

Strict standing press to front.
60Kg * 4 * 8
Press behind neck
40kg * 4 * 8 - found these difficult so just went very light, difficulty is due to inflexibility that should come back if i keep them up.

single arm DB press standing.
30kg * 3 * 6 each arm.

Finish.

today will be deadlifts which i will update later.

I look forward to any feedback and advice you guys have to give... and please try to encourage me to post, as being a bit lazy i could easily drop this log in a week or two !
little_aIcon...08-04-2010 @ 15:04 
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still a devious weightlifting bastard
Member 43, 14374 posts
staplegun16 said:I look forward to any feedback and advice you guys have to give...


You sure??? lol
SuperSteel101Icon...08-04-2010 @ 16:11 
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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
Hi Jake, looking forward to reading your log.

Any thoughts on what structure your gonna follow in your training then? (Or any particular training system etc).
staplegun16Icon...08-04-2010 @ 18:25 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
@SuperSteel101
I havent really thought about it, I would prefer to find a routine that allows me to have regular but short training session, as i prefer to train 6 days a week at 1 hour per session than 3 times a week with 2 hour session for example.

Do you have any suggestions ?
staplegun16Icon...08-04-2010 @ 18:29 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
Thursday 08/04/10
Deadlift - unequipped
weight/sets/reps
60kg *2 * 8
100kg * 1 * 6
140kg * 1 * 5
180kg * 1 * 3
220kg * 1 * 1 - belt on
250kg * 3 * 2
220kg * 1 * 5

Hang pulls
180 Kg * 3 * 5
Shrugs
160kg * 3 * 15

Finished on some single arm preachers, BB curls and hammers curls.
SuperSteel101Icon...08-04-2010 @ 23:10 
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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
staplegun16 said:@SuperSteel101
I havent really thought about it, I would prefer to find a routine that allows me to have regular but short training session, as i prefer to train 6 days a week at 1 hour per session than 3 times a week with 2 hour session for example.

Do you have any suggestions ?


I'm not sure I'm the best person to offer suggestions there buddy, I tend to gravitate towards longer and slightly less frequent sessions than what your looking at. Whatever you have been doing is cleary working though, your putting up some excellent numbers!
staplegun16Icon...09-04-2010 @ 19:31 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
Friday - 09/04/10

Just a quick session tonight, one of the joys of being home is mums cooking, but i have to be home on time !

upper back
weight/sets/reps
Wide grip pull downs
pin 4 * 2 * 12
Pin 10 * 1 * 10
pin 15 * 1 * 8
pin 17 * 3 * 8
pull down machine doesn't have weights just pin numbers.. so not sure what weight this was but the last pin is 22.. so ill be on that soon enough.

bent over t-bar rows (close grip)
80kg * 3 * 8

Bent over BB rows
60kg * 3 * 8

Dumbbell rows
40kg * 3 * 8 (each hand )

Wanted to finish with some light bench, a friend of mine was on the smith machine, never benched on this before, but thought i would give it ago.

70kg * 2 * 10
100kg * 1 * 10
110kg * 2 * 8
just went light, but felt quite good, it forces you to keep a straight line and i felt it worked my chest quite well, might use it as an assistance exercise in the future.

finished with some body weight dips and some light "V" bar triceps push downs.

Have been thinking about my routine

its basically going to look like this

day 1 Benchpress + chest / shoulder assistance
day 2 High bar/oly squats + leg assistance + overhead
day 3 Deadlift + deads assistance
day 4 upperback + triceps assistance/ lockouts
day 5 heavy / power squats + light bench

that is the very rough outline... ill work out the rest, Input appreciated.
staplegun16Icon...11-04-2010 @ 23:39 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
Had the British masters with my dad this weekend, some of you may already know my dad terry. Well he lifted in the M2 125 class, he had told me his training had gone well but since i have been at uni i hadnt seen it.

He looked very sharp in the warm-up but he decided to stick to his plan and open light, so not to risk a failed opener. He opened at 280Kg and it was very easy 3 whites. His next move was 310kg, i told him to go out and hit the same depth.. no more, no less.

Sadly i could see he cut it, for a moment i thought we may get away with it, but alas he did not 2-1 against. He looked very strong and he had wanted a 315+ which i think he was capable of, but we didnt want to risk it, so he took 310 again, which this time he did not cut and was passed.

Bench has always been a bad lift for my dad, countless shoulder problems over the years and a hate for bench shirts meant 150, 160 pass, 165 fail. Average for him, if everything had gone well in training we hoped for 170, not to be unfortunately.

Deads - 280 easy, 295 easier ! he had already made a total and knew he was the champ, we told him to go 302.5 to equal his M2 record. He ripped it up easy and about 3/4 way up just put it down, he never fails deads at the top so i was surprised, talking afterwards he admitted he was tiring and his heart wasnt really in the 302 because he knew he didnt need it.

All in all a good day, really happy for my dad, a solid total of 765kg not bad for 52 years old !
staplegun16Icon...11-04-2010 @ 23:49 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
11/04/10 Squats

Just a mess about today, after the British Masters on saturday.

Decided to squat with just a belt. no knee wraps, no suit which i dont normally do for my 2nd weekly squat session.

weight/sets/reps
60 * 2 * 10
100 * 2 * 6
140 * 1 * 6
160 * 1 * 6
180 * 1 * 6
200 * 1 * 4
drop down
140 * 1 * 6

Light Bench.
60 * 2 * 10
80 * 4 * 8

Finish

I am now reconsidering how to lay out my routine once again, at the bitish i spoke to Guy Deje ( may have spelt that wrong) who won the british U23 at 110kg.
He is a fantastic bencher and i asked for some advice, he told me he benches 3 times a week.. i wont give away all his secrets but he did give me some good advice i will have to seriously consider and work into my training. I am looking forward to the british junior squad session on the 18th now to get some more bench advice from Guy and hopefully get some good tips from the coaches.
staplegun16Icon...13-04-2010 @ 22:41 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
13/04/10

Bench press.

Got a new shirt the other day, Katana size 48. Been using Rage-X for a while, but the Katana is the one giving the results ! This is the first chance i have had to put it on.

weight/sets/reps
60 * 2 * 10
80 * 1 * 8
100 * 2 * 6
120 * 1 * 4
140 * 1 * 2
Shirt on.
160 * 1 * 3 - no touch
180 * 1 * 2 - no touch, but closer.
190 * 1 * 1 - still no touch, but easy lockout

Think 200 would have touched, which is my PB in a RAGE-X

Wanted to go heavier, but the gym was empty and i had no experienced loaders, which can be a bit risky when trying a new shirt or PB, so left the shirted bench at that. Look forward to putting the shirt on at british squads at the weekend to get some tips and thoughts from guys who are more experienced with the Katana.

Close grip.
80 * 1 * 10
90 * 1 * 10
100 * 3 * 8

Incline
60 * 1 * 8
80 * 3 * 6

triceps push downs.
35 * 1 * 10
40 * 1 * 10
45 * 3 * 8

mixed in a bit of DB curls in between push downs.

End.
staplegun16Icon...14-04-2010 @ 14:45 
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Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
14/04/10

high bar/oly squats - RAW.
weight/sets/reps
60 * 2 * 8
100 * 2 * 6
140 * 1 * 6
160 * 1 * 6
170 * 1 * 6
180 * 1 * 6

Leg press
250kg * 3 * 10

Leg extensions
70 * 1 * 8
77.5 * 2 * 8

Finished with some single arm preachers, BB curls and hammer curls. YEAH BUDDY.
little_aIcon...14-04-2010 @ 15:02 
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still a devious weightlifting bastard
Member 43, 14374 posts
This is a lazy log.
aaron_lohanIcon...14-04-2010 @ 15:05 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
Where are you training atm?
little_aIcon...14-04-2010 @ 15:28 
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still a devious weightlifting bastard
Member 43, 14374 posts
aaron_lohan said:Where are you training atm?


Adlington. You?
staplegun16Icon...14-04-2010 @ 15:56 
Avatar
Even his dad lifts more
Member 388, 313 posts
SQ 315, BP 210, DL 285
810.0 kgs @ 98kgs Eq
little_a said:This is a lazy log.


Little and often andy Wink

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