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This will be my log

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ALWEBB72		...	05-01-2011 @ 19:28
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325 850.0 kgs @ 110kgs UnEq	all good work mate

Shaun		...	09-01-2011 @ 20:16
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Thanks.

Shaun		...	09-01-2011 @ 20:21
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Another quick one tonight. Squats: 170 x 3 Probably didn't have another rep in me, although quite pleased with this. Making some improvements to my form, too, although it'll be a while until they all kick in. Press: 70 x 2 Haven't pressed this strict before either. Better than my previous best of 62.5 x 5 strict according to calculators as well. Last rep was a real grinder and definitely never had another one in me. Finished with some chins and curls.

SMed		...	09-01-2011 @ 21:04
a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220 522.5 kgs @ 89.5kgs UnEq	Damn! Nice progress. f**k, I need to catch up.

Shaun		...	22-01-2011 @ 16:49
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	First session back tonight after exams. Haven't been eating much and went earlier today than I like to go so I thought I'd do a light session. Front squats: 80 x 3 90 x 3 90 x 3 These sucked. Front squats suck. Destroyed my wrists and elbows again. Press: 50 x 5 55 x 5 Sucked again. Felt like I had no strength. Power cleans: 70 x 3 75 x 3 80 x 3 Now these were better. 80 x 3 is a PR!

Shaun		...	25-01-2011 @ 20:47
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Tonight's session, first time benching and deadlifting in 2011. Bench: 85 x 3 85 x 3 85 x 3 Very difficult, but I got them all. This is good news as it means that I'm only a little bit behind my all time best with three triples. I'm going back to the format that worked then, too, in the hope that it'll work now as well. Close grip bench press: 60 x 8 60 x 6 60 x 5 Triceps were really, really fatigued and although the weight felt light, my triceps just basically burned out so I had to rack it in case I got pinned. Deadlifts: 180 x 1 190 x 1 200 x f 200 x 1 - straps 205 x f Decided to max out on deadlifts to see where I am at. Hook grip failed at 200 the first time two thirds of the way up so I strapped up and got it. 205 wasn't coming up in a month of Sundays, though. What's surprising is how easy the lockout was at 200 with straps - much easier than any of my sets of fives without them. My hook grip obviously isn't as strong as I thought it is. What isn't surprising, though, is that my main weakness was off the floor. 205 just wasn't budging whereas 200 the second time was tough to get off the floor, once I had it up it just kept coming up. So to address this I'll start deadlifting from a deficit primarily and only do speed deadlifts off the floor. My template will look something like this: Day 1 Speeds Romanians Day 2 Deficits The deficits will help build strength off the floor, and also help with grip strength. Speeds will help with technique and speed, obviously (deficits help with that too but I'm not quite as fast as I used to be only a few months ago so I need some speed work). The Romanians will build up the posterior chain, which is also lacking. Straight leg deadlifts: 100 x 10 This was a back-off from the deadlifts. These don't feel right with me - all lower back, no hamstrings so I won't do them again. Finished with some curls because my arms are small.

Wiegieboard		...	25-01-2011 @ 22:14
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Sounds to me like it's time to update the numbers on your blog dude Congrats that's great work!

Shaun		...	25-01-2011 @ 22:35
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Thanks bro!

Shaun		...	28-01-2011 @ 19:02
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Was going to do tonight's session last night but back DOMS got in the way. Pause squats (2s): 100 x 5 120 x 5 130 x 3 These are much harder than regular squats! Next time I go these I'm going to try and go for some sets across. Press: 60 x 3 65 x 3 50 x 5 65 x 3 is technically PB but a fairly worthless one as I've done better on different rep ranges before. Triceps gave out of the last set - was planning on trying to get 8+ reps but that wasn't happening. Power cleans: 60 x 3 70 x 3 74 x 3 82 x 3 Nice power clean PB. Finished with some curls, did the bar plus 15kg each side for three sets of six reps.

Shaun		...	30-01-2011 @ 18:40
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Bit of a meh session this evening. Bench press: 85 x 4 90 x 1 90 x 1 90 x 1 90 x 1 70 x 5 - paused 70 x 4 - paused 85 x 4 is a PR. First three felt a bit easier than last time's triples but last rep was a real grinder. The first few singles at 90 felt okay too, but the last one was quite a grinder. The paused benches were a bit of a disaster, though, although I attribute that to being already knackered. Speed deadlifts: 80 x 3 90 x 3 100 x 3 110 x 3 Speed was good on all but the last set. Romanian deadlifts: 100 x 5 120 x 5 Stopped there as my ass was feeling funny, like it was going to pop out of its socket or something. Was hoping to go up to three plates. Oh well, at least the weight felt fine.

SMed		...	30-01-2011 @ 19:31
a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220 522.5 kgs @ 89.5kgs UnEq	f**k, your total has overtaken mine now. Good work though.

Shaun		...	30-01-2011 @ 19:40
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	SMed said:f**k, your total has overtaken mine now. Good work though. And keep in mind that that's not my true total, either. The squat was a triple and the bench was a double.

SMed		...	30-01-2011 @ 20:55
a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220 522.5 kgs @ 89.5kgs UnEq	Post Edited: 30.01.2011 @ 20:55 PM by SMed f**ker.

Shaun		...	03-02-2011 @ 22:00
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Okay so I'm recovering from man-flu at the moment and thus haven't trained this week yet (the last time I trained when I had man-flu, well, the results weren't that great for the next week). So without any training to do I was left thinking about what my plan to achieve my goals was, and it turns out I don't have one. My goals for 2011 were: A 200kg squat, a 120kg bench press and power clean, a 227.5kg deadlift and a 90kg press. Firstly, I'd like to hit the deadlift goal as currently my squat is getting a bit close to my deadlift to lend any credibility to its depth. I have good proportions for deadlifting and the only reason it's lagging relative to my squat is because I spent too much of the year not training it, whereas I've been relatively consistent with squatting. Regarding the bench and the press, I think these will definitely be difficult. Lack of size of the arms has been holding me back (and indeed weak biceps gave me tremendous elbow flexor pain during the summertime when I was doing any overhead work). But only after a few weeks of making sure I do my curls for the gurls I'm noticing gains in them. My triceps are also fairly week, which I'm addressing. So here will be my strategies for hitting each of my targets on the lifts. Squat: I won't be focusing much on this until I get the deadlift, which hopefully won't be too long. I'll be squatting twice a week: one speed day, and one heavier day. The volume will be low - like maintenance - so I'm not expecting to make any noticeable gains on it. But if I do, then that'd be great. Then once I hit the deadlift, I'll go back to what has worked in the past, which is thrice weekly squatting, probably with something similar to the Madcows intermediate template, expect I'll maybe do a speed day instead of a light day. Deadlift: Until I hit 227.5kg I'll be pulling twice a week, as previously outlined. One day I'll do some deficits to work on my off the floor strength, and the next I'll do some speeds to work on my speed. I'll do a back-off set or two of Romanians to really hammer the posterior chain. Bench press and strict overhead press: I'll be using plenty of volume but I'll be using lower intensities than I've been using lately. I'd like to hit the bench first since the bench has always been my nemesis, though, so I'll be incorporating two bench sessions per week, and one pressing session. I think my bench transfers better to my press than the vice versa, so this is hopefully a sustainable plan. Power clean: I make the best progress on my power clean by increasing my squat and deadlift. I won't be focusing much on this - I'll probably only be doing it once a week on the day that I don't do a deadlift variation - and indeed I am only setting a goal in it because I think it's an awesome lift.

Shaun		...	06-02-2011 @ 19:13
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Okay session tonight. Been struck down with man-flu for the last couple of days and been busy too, so not been able to train for a week. Paused squats (2s): 120 x 5 120 x 5 These were absolutely kicking my ass. Stopped there, but was really hoping for some easy volume. Probably didn't go so well because it's the first lift on a week. Press: 50 x 3 55 x 3 60 x 5 60 x 2 60 x 0.9 Pressing felt quite good tonight. The triples at the start were fairly fast. 60 x 5 is the best I've done in quite a while, too. The first four reps were quite clean and smooth but something happened on the last one making it a real grinder - must have went off-line or something and wobbled a bit. Whatever it was destroyed my shoulders for the rest of the session as I was really struggling after that. Power cleans: 80 x 3 85 x 1 88 x 1 90 x 1 92 x 1 94 x f 94 x f Nice PR on the power clean, but was knackered by the time 94 came up so missed it twice. I think I'll need to get some volume in these again before I can hit two plates. Curls: bar + 30 x 10 bar + 30 x 10 Nice PR. Arms should hopefully start to grow now.

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