Training Log - 3.

Wednesday 3rd July.

Another quiet night, just 8 of us.
Weighed in at 113.4Kg.

Squat.
10 x 20
5 x 70
4 x 110
2 x 140
1 x 160
1 x 175
1 x 187.5
1 x 177.5
2 x 165
3 x 155
5 x 137.5
Bizarelly the 187 felt more comfortable than both the 170+'s.

Bench.
20 x 20
8 x 60
4 x 80
2 x 100
1 x 110
1 x 117.5
1 x 122.5 Failed badly, only managed to get the bar around 100mm off my chest.
2 x 112.5
5 x 102.5
10 x 85
All pressing felt really heavy tonight, my arms just felt like there was nothing in them.

Friday 5th July.

Just 8 of us training tonight, no Gordon or Big Dave again and as for Frank, well he seems to have fallen of the edge of the planet. Weighed in at 113.60Kg.

Deadlift.
2 x 5 x 70
5 x 120
3 x 150
1 x 170
1 x 190
1 x 200
1 x 210
2 x 195
3 x 185
4 x 175
5 x 165
No problems, felt like a good session.

Bench.
20 x 20
8 x 60
5 x 80
3 x 100
2 x 110
1 x 120
1 x 122.5
2 x 112.5
4 x 102.5 Should have been 5x. All the benching felt good until this point then the arms turned to jelly on the 5th press. dropped the last set and called it a day.

Nice sessions recently Ian, your are returning to something like your best lifting.

Thanks Bill.

Monday 8th July.

Very quiet tonight, the students have all gone home for their customary 13 weeks summer break, Forklift is in Luxembourg for the EPF Masters, no Pete, Pete, James(1), Stuart, Mark, Sharn or Frank! Just me and James(2), Stewart, DeadliftDave & Gordonthebench. We were joined by Adi and his apprentice half way through!
Weighed in at 113.65Kg.

Squat.
10 x 20
5 x 70
5 x 110
3 x 130
1 x 150
1 x 170
1 x 180
1 x 190
1 x 177.5
2 x 167.5
3 x 157.5
5 x 140
Suprisingly comfortable actually.

Bench.
20 x 20
10 x 60
5 x 80
5 x 5 x 100
9 x 87.5 Wanted 10x but the arms just jellified on the last press.

Nice squatting Ian That's the highest you've been in a while isn't it?

Your very observant Bill.
I did 190 at last Augusts "All England" and 192.5 last July at the EM Masters, but it was the first 190 in the gym since March last year.

192.5 on Friday?

Wednesday 10th July.

Quiet again at the Farm, just 6 of us and Gordon junior. Weighed in at 112.95Kg. Spent most of the evening watching Forklift (on the internet) become "Best M3 Lifter" at the Europeans, despite falling short of his own high standards!

Deadlift.
2 x 5 x 70
5 x 110
3 x 150
1 x 172.5
1 x 192.5
1 x 202.5
1 x 212.5
2 x 197.5
3 x 187.5
4 x 177.5
5 x 167.5
Happy with this session. Young James mirrored the sets up to the 212.5, after which he tweaked something so he did not bother with the hard work at the end! That said he's progressing well and if he listens to my advice he'll soon be leaving me behind.

Bench.
20 x 20
10 x 60
5 x 80
5 x 100
3 x 105
2 x 110
2 x 115
2 x 112.5
3 x 107.5
5 x 100
Had to grind some of these out! The CTS is still an issue but the shoulder weakness only really manifests itself on the very last presses.

Overall i'm happy with tonights work.

Friday 12th July.

Very quiet at the Farm tonight, just Red Pete, Pete the Chair, Gemma, Old James, Stewart, Mark and me! I think that's seven.
Forklift is still in Luxembourg, Sharn is invisible, little Stuart's not been seen for about 4 weeks, big James has to perm hair on a Friday, Frank's disapeared, deadlift Dave and Benching Gordon were no show's. We need 10 people a night to break even so this week we made a loss of £30.
Weighed in at 113.95Kg but I did have some breakfast and a large pasta for lunch!

Squat.
10 x 20
5 x 70
5 x 110
3 x 132.5
1 x 152.5
1 x 172.5
1 x 182.5
1 x 192.5
1 x 180
2 x 170
3 x 160
5 x 142.5
The 192 felt heavy unracking and stepping back but the squat itself was okay. I made a mess of the 180 by leaning forward and had to fight it all the way up, otherwise no problems.

Bench.
20 x 20
8 x 60
5 x 80
3 x 100
1 x 112.5
1 x 120
1 x 125
1 x 120
2 x 112.5
5 x 102.5
10 x 87.5
Felt like a good session. I've found that by taking 3 Ibrupofen about an hour before benching helps the CST and shoulder problems hugely.

Monday 15th July.

Another quiet, hot & Sweaty evening at the Farm, weighed in at 113.9Kg. Forklift was back regailing us with conspiracy theories and stories of silly old people in Luxembourg. Gordon bencher and deadlift Dave both put in an appearance, as did Adi and his apprentice, Red Pete, stewart and me made up the rest. No big James tonight, he's probably tweaked something. No Frank or Sharn either (coincidence?).

Deadlift.
2 x 5 x 70
5 x 110
3 x 150
1 x 170
1 x 190
1 x 205
1 x 215
2 x 200
3 x 190
4 x 180
5 x 170
No problems, felt like a good session.

Bench.
20 x 20
10 x 60
5 x 80
5 x 95
3 x 5 x 102.5
5 x 97.5
8 x 90 Wanted 10x
Usual elbow CTS problems but otherwise good.

Progress is slow but steady. I was planning on doing the EM Masters in 2 weeks but the wife has decreed holidays come first so 1 more week of training, then two weeks off then two more weeks in the gym until the All England, not the best preparation but it's only a bit of fun!!!

Wednesday 17th June.

Just 7 at the Farm tonight.
Weighed in at 113.95Kg. I went straight to the gym after driving 6 hours solid back from Glasgow! Had toast & coffee for breakfast!

Squat.
10 x 20
5 x 70

Half Squat to Bench.
5 x 110
5 x 140
5 x 160
3 x 180
3 x 190
3 x 200
Had intended to follow this with singles at 205 and 210 however i noticed from my lifting diary that a treble half squat at 205 was a PB and with the 200's feeling comfortable went for it!
3 x 207.5 PB Every one a grind but they came up.
5 x 170
Satisfied!

Bench.
20 x 20
8 x 60
5 x 80
3 x 100
3 x 105
2 x 110
2 x 115
2 x 112.5
3 x 107.5
6 x 100
Felt like a good session.

Excellent sessions recently Ian, you are ready to lift I think, weeks off or not.

Thanks Bill, whilst the shoulder and elbow are still not 100% it does feel good to be training without worrying about silly niggles.
Hurrah for Ibrupofen!

Ian have you thought about doing some belt over rows or DB rows to balance the amount of benching your doing?

Could really help with ou shoulder