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Mark Whiteman Training Journal

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MJW1989		17/7/13	17-07-2013 @ 22:18
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Cracking bench session, knee/quad is still bad, but as of this evening I am going to have a cold/ice bath each evening see if that helps, anyway session as follows: 1) NGP +15kg 10 x 3 2) Bench Press W/U to 90 x 5 5 x 5 @ 100kg!!! 3) Cable Rows 3 x 15 @ 55kg 4) Tricep Dips bodyweight x 20/20/15
Finch		...	18-07-2013 @ 08:44
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Thats a very nice bench session. I expect 112.5 doubles on Friday.
MJW1989		....	18-07-2013 @ 12:24
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Cheers Ian, Not quite, I am going slow and steady with this, not going easy but just methodical about it. It was 3 x 2 paused doubles @ 100kg last Friday, so aim is 3 x 2 paused doubles at 102.5kg. The aim then is all being well, and assuming I can continue with this linear progression until the AE I will be comfortably opening with a pb around 105 to 110.
Finch		...	18-07-2013 @ 17:06
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Here is my prediction for the All England. Mark - 175 / 120 / 240 = 535 total. James - 187.5 / 117.5 / 230 = 535 total. Me - 190 / 122.5 / 222.5 = 535 total. Should be interesting!
MJW1989		....	18-07-2013 @ 18:51
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	That would be really good, a lots riding on my knee, but worst case scenario I can do 160 - 165 uncomfortably to make sure a representative efforts on the board to keep pace with James 1 and 2. In that battle it will be won or lost at the deadlift, as I will be likely 20kg ish down on them by then. I would be ecstatic if I pull near 240 though, regardless of what you guys do. But your not wrong, it should be interesting. See you at training tomorrow.
hothornet24		...	18-07-2013 @ 19:23
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	This sounds like a bit of a three way battle royal game on !!!! Great work on the 100kg 5x5. Bit gutted that I went 100kg 3x3 now lol
hothornet24		...	18-07-2013 @ 19:23
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	This sounds like a bit of a three way battle royal game on !!!! Great work on the 100kg 5x5. Bit gutted that I went 100kg 3x3 now lol
MJW1989		20/7/13	20-07-2013 @ 15:19
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Pretty solid session at the Farm, everyone was suffering in the heat, Ian was knackered and went home, Stewart was struggling to nail his lifts, very odd. Session as follows: 1) Hip Thrusts 4 x 15 @ 70kg (didn't want to start deadlifting cold, so did these to get everything firing) 2) Deadlifts W/U to 190 x 3 Main Sets 215kg 3 x 3 - that's more like it, nailed on minimum opener for the AE as it stands. 3) Bench Press - had a few issues with my shoes, it seems the heel looks like its lifted when its not (weird sole) but not failing on that so going to tweak leg position and just use Olly shoes. W/U to 90 x 2 (paused) Main Sets - 102.5kg 3 x 2 (fairly comfortable) - again a likely opener at the AE 4) Good Mornings 40kg 5 x 12 - various stances going from narrow to wide to really stretch hamstrings.
hothornet24		...	20-07-2013 @ 17:04
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Seems like its coming together nicely for you. Not trained tonight as I'm hoping to get a strong bench session in tomorow. Well done mate!
MJW1989		21/7/13	21-07-2013 @ 13:50
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Bench day with James, miscalculation led to an immense session the pauses were all 2.5kg heavier than planned, solid though, it motivated James to go get an extra single at 107.5 after failing the second rep first time round, fair play. Session as follows: 1) Bench Press W/U to 70 x 5 Paused doubles (all called) 87.5 x 2, 97.5 x 2, 107.5 x 2 (this quad injury is probably the best thing that's ever happened to my bench, so every cloud) 10 x 3 @ 100kg (not to bad, reasonably comfortable, and technique solid, so plenty more in the tank if required) 2) CGB - bit disappointed in these but they were: 90 x 8, 85 x 12, 80 x 11 3) Pendlay Rows 60 x 6, 4 x6 @ 75 Dropped the hip thrusts/kb swings, we were running late and hungry, but overall good session.
hothornet24		...	21-07-2013 @ 20:59
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Great session mark! Thanks for saving my face on that second set of close grips! Just so I remember PTS opens at 12 next Sunday !
MJW1989		23/7/13	23-07-2013 @ 23:00
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Was severely suffering in the heat, the shed was like a greenhouse, hence struggling to get the reps done today, that's all I can put it down to, Session as follows: 1) Weighted neutral pull ups 5 x 5 @ +10kg, then 5 x 5 Wide pull ups focusing on the stretch in the lats. 2) Bench Press W/U to 90kg x 5 Should have been 5 x 5 @ 102.5 but managed 5/5/4/4/4/3 (did the extra 3 as didn't like not completing sets, although only 1 was an actual failure, the others were pre-emptive. 3) Cable Rows 3 x 15 @ 55kg 3) GM's 3 x 15 @ 40kg Had hoped to do more, but couldn't hack the heat any longer.
Finch		...	24-07-2013 @ 13:10
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Tuned in from France especially for the sausage news. My disappointment is immense!
hothornet24		...	24-07-2013 @ 22:18
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Ian the sausage news is on my log
MJW1989		26/7/13	26-07-2013 @ 23:42
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Was feeling a bit tired at the farm today, but the plan was to do some squats again and go from there, so I did all three lifts working up to a reasonable single. 1) Squats (All deep and called by Kev, Pete, and Stewart, just to update Ian ) First with a normal stance, Olly shoes, trying to accommodate my quad issue. 70 x 5, 90 x 5, 110 x 5, 130 x 5, 140 x 3, 155 x 1/1, With a wide stance, flat shoes, felt ok, tougher on hips, easy on knees 140 x 1, 150 x 1, 160 x 1 - So I think I will go wider for now. 2) Bench Press 20 x 10, 60 x 5, 80 x 5, 100 x 5 Paused 105 x 1, 110 x 1 - Solid reps per Mr Gates 3) Deadlifts W/U to single at 200 Then just the one rep at 220 - was feeling a bit rubbish at training, tired and run down. Overall a 490 total at training isn't to bad.

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