Tom Mannion's imaginatively titled Training Journal

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TomMannion		Tom Mannion's imaginatively titled Training Journal	06-08-2011 @ 17:47
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Seems this is where all the UK lifters hang out. I'm starting a journal to document my progress, hopefully pick up some tips and generally hold myself accountable. Age 31 Height 5'8.5 Weight 72kg Best raw lifts Squat 155 Bench 110 Dead 210 Planning to do the BDFPA All England Championships in late October at 67.5kg. After that I may consider learning equipped lifting and compete in the GBPF at 74kg in 2012 and beyond.
vausie		...	06-08-2011 @ 17:53
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290 657.5 kgs @ 94kgs UnEq	Thts a hell of a deadlift
JohnGym		...	06-08-2011 @ 17:55
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Welcome. Good luck with your liftng!
TomMannion		...	06-08-2011 @ 19:23
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Started a new training style today, high frequency, low volume and rotation of ROM over about 3 weeks Squat (rack pin 14) roughly a 1/4 squat 60 x 10 100 x 5 120 x 3 140 x 3 160 x 11 (speed) 100 x 2 110 x 2 120 x 2 Bench (9" board) 60 x 10 80 x 5 90 x 3 100 x 3 110 x 12 (speed) 75 x 3 80 x 3 85 x 3 Deadlift (20" rackpull) 60 x 10 100 x 5 140 x 3 180 x 3 200 x 11(straps) need to develop a grip (speed) 140 x 2 150 x 2 160 x 2 Assistance for the time being will be minimal, just some very light flys, curls, facepulls, lunges, hyperextensions for prehab/recovery
TomMannion		...	09-08-2011 @ 22:38
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Squat (rack pin 13.5) partial squat 60 x 10 100 x 5 130 x 3 160 x 9 (speed) full ROM 100 x 2 110 x 2 120 x 2 Bench (7.5" board) 60 x 10 80 x 5 100 x 3 110 x 10 (speed) full ROM 80 x 3 85 x 3 90 x 3 Deadlift (18" rackpull) 60 x 10 100 x 5 140 x 3 170 x 3 200 x 9 straps (speed) full range 140 x 2 150 x 2 160 x 2 double overhand fat bar holds 110 x 10sec 115 x 10sec 120 x f (needs alot of work)
Wiegieboard		...	09-08-2011 @ 22:39
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Nice looking session that! 200kgx9! WOOO!!
Paul_D		...	09-08-2011 @ 22:41
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	This is a very strange routine, where did you get the idea for this?
Wiegieboard		...	09-08-2011 @ 22:45
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Paul_D said:This is a very strange routine, where did you get the idea for this? Agreed. It seems to be very lockout intensive just now
TomMannion		...	10-08-2011 @ 00:25
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	It's just an idea I had to keep the same heavy weight each session but periodise the range of motion for all 3 main lifts. I've been thinking about doing this for a while and finally decided to give it a try. I plan to do a microcycle of 8 training sessions increasing the ROM each session until I reach full ROM on session 7, session 8 will be an additional range of motion at about 85%. Just one work set per lift each session with my current full ROM 1RM. Some additional full ROM speed work at 70-80%. If all goes well I'll bump up the weight 2-5kg for each lift when I repeat the cycle after about 16 days. It may all go tits up but I'm having fun with it so far.
TomMannion		...	12-08-2011 @ 00:37
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Squat (rack pin 13) partial squat 60 x 10 100 x 5 140 x 3 160 x 9 (speed) full ROM 100 x 2 110 x 2 120 x 2 Bench (6" board) 60 x 10 80 x 5 95 x 3 110 x 8 (speed) full ROM 80 x 3 85 x 3 90 x 3 Deadlift (16.5" rackpull) 60 x 10 100 x 5 140 x 3 170 x 2 200 x 8(straps) (speed) full ROM 140 x 2 150 x 2 160 x 2 DOH bar hold 115 x 10sec x 3 My lower back is still holding up to the frequency/volume, all pretty good so far. My hands are getting torn to shreds by my gyms texas power bar though.
TomMannion		...	13-08-2011 @ 16:27
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Squat (rack pin 12.5) partial squat 60 x 10 100 x 5 140 x 3 160 x 8 (speed) full ROM 100 x 2 110 x 2 120 x 2 Bench (4.5" board) 60 x 10 80 x 5 95 x 3 110 x 6 (started wearing a belt to bench with, feels much more comfy) (speed) full ROM 80 x 3 85 x 3 90 x 3 Deadlift (15" rackpull) 100 x 10 140 x 5 170 x 3 200 x 7(straps) (speed) full ROM 140 x 2 150 x 2 160 x 2 DOH 30mm bar hold 117.5 x 10sec x 3
TomMannion		...	15-08-2011 @ 22:41
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Post Edited: 16.08.2011 @ 21:31 PM by TomMannion Squat (rack pin 12) partial squat 60 x 10 100 x 3 120 x 2 140 x 2 160 x 6 (speed) full ROM 100 x 2 110 x 2 120 x 2 Bench (3" board) 60 x 10 80 x 5 90 x 2 100 x 1 110 x 3.5 wanted 4 but wasn't there (speed full ROM) 80 x 3 85 x 3 90 x 3 Deadlift (13.5" rackpull) 100 x 8 140 x 3 170 x 2 200 x 5(straps) (speed) full ROM 140 x 2 150 x 2 160 x 2 these are getting quite fast now
Wiegieboard		...	16-08-2011 @ 21:06
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Plenty of nice speed work. It does a body good!
TomMannion		...	18-08-2011 @ 01:34
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	My bottom position in the squat sucks balls so I've been looking for ways to Improve it, this is the best no nonsense advice that I have found anywhere http://www.californiastrength.com/videos/viewvideo/50/olympic-...
TomMannion		1 rep max test day	18-08-2011 @ 22:03
Member 2692, 128 posts SQ 200, BP 143, DL 260 603.0 kgs @ 85kgs UnEq	Squat, lo bar, belt only, competition depth 60 x 8 90 x 5 110 x 3 135 x 1 150 x 1 fast 155 x 1 ok 160 x 1 PB actually went too deep, real grinder. I am still arsewinking to f*** at the bottom on max squats and then turn them into a good morning, stretching must become a ritual from now on Bench, paused 40 x 8 60 x 5 80 x 3 90 x 1 100 x 1 108 x 1 decent enough 110 x f stalled pretty badly and don't think I'd have got this today. Left it there, man I suck at bench. I'll use the standard long arms bulls***t excuse, nothing to do with me just being weak Deadlift, belt only, under over grip 80 x 6 120 x 4 150 x 2 180 x 1 200 x 1 FAST! 210 x 1 =PB tried to video this but my phone battery ran out, f*** me! I'll get some vids up here eventually 213 x 1 PB better than the previous 210, maybe I had a few more kgs in me but was getting tired. Grip is getting there, no probs on this Gonna do the 9 week Russian peaking cycle for the All England comp. Monday heavy bench/light squat, wednesday deadlift, friday heavy squat/light bench. Assistance will be quite low volume: board presses, close stance high bar pause squats, rack pulls from 12-18 inches and some light prehab stuff. This year be the last time I compete at 67.5kg, the time to get fat will soon be upon me.

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