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The Legend of Toothpick

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RobIconThe Legend of Toothpick01-09-2006 @ 21:42 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Post Edited: 17.01.2008 @ 14:02 PM
Welcome to The Legend of Toothpick

About My Training

Dabbling with weights for 3 years now. Have been powerlifting (and thus training properly!) for two years. Started lifting weights in a little health club in the small village of Mawdesley. Now training primarily at Adlington Barbell club, after recently doing most of my lifting at the Sugden Centre (the university gym for Manchester). I pop into Catt's gym in Orrell occasionally.

Training is geared towards competing in BWLA competitions, 2008 will be my last as a junior.

Hope you enjoy reading the log. Please do register and leave any comments if you have any, all input is appreciated.

Current PBS and Overview

SQUAT: 182.5
BENCH: 110
DEAD: 205
TOTAL: 497.5 (Unequipped)

30th October 2007

After significant weight loss over the summer (from 107 to 90 kilos), I am currently getting my strength back up to where it was pre-weight loss and am aiming for bench/deadlift PBs around Christmas or sometime soon after.

Haven't been able to squat with any proper weight for quite a long time due to ongoing groin problems unfortunately.

Old Training Journal

My previous training log (Sept 05 to October 05 and February 06 to October 06) is on MuscleTalk here: http://www.muscletalk.co.uk/m_770243/mpage_1/key_/tm.htm
RobIcon...03-09-2006 @ 18:23 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Post Edited: 10.02.2007 @ 19:43 PM
1st September, DE Bench/Assistance, Sugden

Dynamic Stretching
5 mins

Speed Bench Press
20 x 15
50 x 2
60 x 2 x 10

Narrow Grip 4 Board Press Touch & Go
70 x 5
80 x 3
90 x 5 x 5 PB

Pull Ups
BW x 5
BW + 5 x 5 x 2

Band Assisted Pull Ups
BW x 5

Rear Delt Raise
7.5 x 12 x 2

One Arm Olympic Bar Curls
20 x 3L 5R
20 x 5L 7R
20 x 6L 6R

EZ Bar Curls Single Mini-Band
Bar + 5 x 8 x 3

Shoulder Prehab
Rotations 2.5 x 15 x 2
Band Pulls

Cardio: Cross Trainer
.5km ~ 5 minutes

Stretching
5 mins

Funny as fcuk session tonight. Went a bit mad on biceps with Haris and Rick, doing the stupidest exercises we could think of. Seeing Joni do a triple drop set with the ez bar/band exercise was hilarious.

Oh, and I almost managed to consume more calories than I burnt whilst on the cross trainer.


3rd September, Squat, Sugden

Dynamic Stretching
5 mins various

Squats
20 x 12
60 x 5
80 x 3
90 x 3
100 x 2
110 x 2 PB
115 x 1 PB
120 x 1 PB
125 x 1 PB
100 x 3 x 3
60 x 3

Lower Back Extensions
x 20 x 3

Pull Throughs
Mini-Band x 20 x 2

Hanging Leg Raises
6 x 3 PB

Ab Pulldowns
90 x 18 PB

TKEs
Miniband x 20

Stretching
10 mins

Very productive session, worked hard on my squat form and changed it quite significantly - much wider stance and concentrating on using the hips poperly at the end. 120 was a very smooth rep. 125 was easy weight-wise but not quite as sexy. Good stuff though.

Oh - must rush to the Sugden Barbell Powerlifting League and update my total. Get signed up and add your info anyone whos interested!
RobIcon...05-09-2006 @ 22:11 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
5th September, ME Upper, Sugden

Dynamic Stretching
5 mins

Bench Press Paused
20 x 17
50 x 3
60 x 2
70 x 1
80 x 1
85 x 1
90 x 1 x 5 PB
82.5 x 3 x 5

2.6 Board Press
80 x 3
90 x 1
95 x 2 PB

Seated Machine Row H: 6, L: 6, Close Grip
91 x 8 x 3

Seated Shoulder Dumbell Press
12.5 x 12
20 x 12 x 2 PB

Cuban Rotations w/ Barbell
15 x 8 x 3

Stretching
5 mins

Dropped the seated row machine back down, time to work to stack again with a little less Body English.

Singles with 90 weren't easy, but not that hard. Eek
RobIcon...06-09-2006 @ 21:20 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Post Edited: 02.12.2007 @ 19:32 PM
6th September, Deadlift, Sugden

Dynamic Stretching
5 mins various

Deadlifts
70 x 6
100 x 3
130 x 1
145 x 1
160 x 1
167.5 x 1
175 x 1 PB
182.5 x 1 PB

Front Squats
50 x 3
65 x 2
80 x 5 x 5 PB

Hamstring Curl Machine
35 x 20 x 2

Leg Extension Machine
49 x 20 x 2

Jack Knives
12 x 2

Stretching
5 mins

Possibly my best session ever - 400lb deadlift/4 plate barrier broken which takes me to a 400kg total.

Weighed in at 93.8kg (14s 11lbs).

The warmup set at 50 on front squats felt so funny after just pulling that deadlift - I felt like I was flying!

RobIcon...08-09-2006 @ 21:51 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Post Edited: 21.09.2006 @ 18:40 PM
8th September, DE Bench/Assistance, Sugden

Dynamic Stretching
5 mins

Speed Bench Press
20 x 20
50 x 2
62.5 x 2 x 10

Narrow Grip 4 Board Press Touch & Go
70 x 4
82.5 x 2
92.5 x 5 x 5 PB
100 x 1 PB

Pull Ups
BW x 3
BW + 10 x 2
BW + 15 x 1
BW + 20 x 1
BW + 30 x f Debatable

One Arm Olympic Bar Curls
20 x 6L 8R
20 x 8L 8R

EZ Bar Curls Single Mini-Band
Bar + 5 x 8 x 3 including one drop set

Cable Curls
Various, didn't find anything suitable.

Shoulder Prehab
Rotations 2.5 x 15 x 2

Stretching
5 mins

Pretty solid session, solid board pressing. The single was a joke.

Went for a little pull-up competition with Haris, managed +20 easy. +30 was debatable as to whether I locked out or not. I do have it on video. Considering I've put on several KGs since I last did +30 I'm pleased anyway.

The biceps session was fcuking funny again. My arms feel dead. I have videos. Lots of videos. They will be unleashed soon.
tokarIcon...09-09-2006 @ 12:37 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Post Edited: 09.09.2006 @ 12:38 PM
93.8kg??!! Jesus, where is it all going?

You're only 1.2kg behind me now! I was planning to put on some weight between my last competition and this coming one but it doesn't seem to have happened. Still, my lifts are going up so that's fine. Might even catch Olly on Wilks soon! (Discussion of merits of strength/BW ratio comparisons hereby curtailed before it's started.)
RobIcon...09-09-2006 @ 12:57 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Well I do intend to take over Rick's Wilks at some point Grin

I've definitely put some size on my legs in the last month, as well as my back. However my power belly is definitely getting bigger. I am consuming a lot of calories.
RobIcon...10-09-2006 @ 23:04 
Avatar
Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Post Edited: 24.03.2007 @ 16:02 PM
10th September, Squat, Sugden

Dynamic Stretching
5 mins various

Squats
20 x 10
60 x 6
80 x 3
100 x 1
110 x 1
117.5 x 1
125 x 1
132.5 x 1 PB
137.5 x 1 PB
105 x 3 x 4 PB

Pull Throughs
Doubled Mini-Band x 15 x 3

Ab Pulldowns
95 x 15 x 3 PB

TKEs
Miniband x 20

Stretching
10 mins

Good session. Form getting there on squats. Played around with bar placement on the triples and its much easier with low bar.

AdamIcon...11-09-2006 @ 16:39 
Gone squatting
Member 12, 386 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 90kgs UnEq		Nice job on the squats mate, passing 300 is a big milestone.

Great work on the site as well, it looks great. I'm planning on starting a log here as soon as i get my ass in gear.
RobIcon...12-09-2006 @ 21:15 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
12th September, ME Upper, Sugden

Dynamic Stretching
5 mins

Bench Press Paused
20 x 20
50 x 3
60 x 2
70 x 1
77.5 x 1
85 x 3 x 5 PB

2.6 Board Press
80 x 3
90 x 1
97.5 x 1
105 x f

Seated Machine Row H: 6, L: 6, Close Grip
70 x 6
98 x 6 x 4

T Bar Machine Row Close Grip
20 x 8
40 x 8
50 x 8

Seated Shoulder Dumbell Press
15 x 6
22.5 x 8 x 2 PB

Cuban Rotations w/ Barbell
15 x 10 x 3

Mini Band Pushdowns
50

Stretching
15 mins

Decent session looking back on it but I left the gym feeling like I had unfinished business after missing the board press. Soon.
RobIcon...13-09-2006 @ 22:46 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
11th September, Deadlift, Sugden

Dynamic Stretching
5 mins various

Deadlifts
20 x 8
60 x 6
80 x 3
100 x 2
120 x 1
140 x 1
155 x 1
170 x 1 x 5 PB

Front Squats
60 x 4
72.5 x 2
82.5 x x 5 x 5 PB

Stretching
5 mins

Quiet tonight, just myself and Joni.. deadlifts got better as they went on. I think with my "horrible form" (Tokar) I get from A to B more quickly, but with head up and more legs I get there more fluently - which will pay dividends in the future. Still lots of work to be done though.

Little time for assistance, football to be watched.
JoniIcon...13-09-2006 @ 22:56 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq		the deads were great for "90%" from 1RM, you will pull that 190kg in no time, but its wise to build a strong base first.
tokarIcon...13-09-2006 @ 23:07 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq		The 92.5kg bench press looks a bit of a joke now as well, with 85x3x5 this week. Should be good for 100kg.
RobIcon...13-09-2006 @ 23:08 
Avatar
Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Any thoughts for what I should do next week?

Maybe 175 for 5 singles (probably quite hard) or maybe 150/160 off platform.. don't really want to bother doing doubles.
RobIcon...13-09-2006 @ 23:09 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Originally posted by tokar...
The 92.5kg bench press looks a bit of a joke now as well, with 85x3x5 this week. Should be good for 100kg.

Hmm.. I should also be good for a 105 2.3 board press really by that logic (and my previous board pressing), so missing that knocked my confidence a bit. I think I'll go for 100 first week of October. Don't want to turn it into a mental thing if I miss it.

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