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First comp out of the way! Now working towards British quilificattion.
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My first compertition the GBPF all England championship.
Things couldn't have gone better. I was extremely nervous taking to the stage for the first time.
Warm ups went better than expected. Then I hit nine out of nine lifts on the platform. Which included two personal bests and one equal personal best.
Squat attempt 1. 170kg three white lights. Attempt 2. 175kg three white lights. Attempt 3. 185kg three white lights..
Bench attempt 1. 110kg three white lights. Attempt 2 115kg three white lights. attempt 3 122.5kg three white lights
Deadlift attempt 1. 200kg three white lights. Attempt 2 215kg three white lights. Attempt 3 225kg three white lights
Total 532.5kg,
Believe I could have pulled a 230kg squat on the day and a 127.5kg bench press but will have to wait till my next outting.
Now to cut some weight and look at getting down into the 120kg group.
Things couldn't have gone better. I was extremely nervous taking to the stage for the first time.
Warm ups went better than expected. Then I hit nine out of nine lifts on the platform. Which included two personal bests and one equal personal best.
Squat attempt 1. 170kg three white lights. Attempt 2. 175kg three white lights. Attempt 3. 185kg three white lights..
Bench attempt 1. 110kg three white lights. Attempt 2 115kg three white lights. attempt 3 122.5kg three white lights
Deadlift attempt 1. 200kg three white lights. Attempt 2 215kg three white lights. Attempt 3 225kg three white lights
Total 532.5kg,
Believe I could have pulled a 230kg squat on the day and a 127.5kg bench press but will have to wait till my next outting.
Now to cut some weight and look at getting down into the 120kg group.
QUILIFICATTION !!!
Nice lifting at the weekend James, that 230 squat would have been interesting to see! However, dropping 15kg in body weight will also be interesting to see.
Nice lifting at the weekend James, that 230 squat would have been interesting to see! However, dropping 15kg in body weight will also be interesting to see.
First day back at training. The farm was back and running although all the lifters still looked tired from the weekend.
I've decided to add some volume to my training. So have gone to a 5/3/1 system. Only problem I got my weeks wrong and started on week 12. My eyes nearly popped out on the squat..
Squat 60x5 85x5 110x5 132.5x5 150x5
Bench 60x5 80x5 100x4 100x4 100x3
Deadlift 70x5 70x5 110x5 110x5
Mmmmm work it out better for next week lol
I've decided to add some volume to my training. So have gone to a 5/3/1 system. Only problem I got my weeks wrong and started on week 12. My eyes nearly popped out on the squat..
Squat 60x5 85x5 110x5 132.5x5 150x5
Bench 60x5 80x5 100x4 100x4 100x3
Deadlift 70x5 70x5 110x5 110x5
Mmmmm work it out better for next week lol
Just read marks goals for the next year so I thought I better get some down
For the all England next year I'm looking to hit the following totals.
Targets
Squat- 220kg
Bench- 140kg
Deadlift- 250kg
Current
Squat- 185kg
Bench- 122.5 kg
Deadlift- 225 kg
Training starts tomorow !
For the all England next year I'm looking to hit the following totals.
Targets
Squat- 220kg
Bench- 140kg
Deadlift- 250kg
Current
Squat- 185kg
Bench- 122.5 kg
Deadlift- 225 kg
Training starts tomorow !
Deadlifts 60kgx5 100kgx5 140kgx3 160kgx3 180kgx2 200kgx2 210kgx1
paused squats 5 sets of 3 at 110kg
straight leg deadlifts kettle bell swing super sets.
straight leg deadlift 10 reps 70kg, kettlebell swings 24kg 10 swings each arm per set.x3
calf raises 3x10 different foot position each time, cant remember the weight.
leg ext 3x10 at 67,5
leg curl 3x10 at 67.5kg
good session with reasonable volume
paused squats 5 sets of 3 at 110kg
straight leg deadlifts kettle bell swing super sets.
straight leg deadlift 10 reps 70kg, kettlebell swings 24kg 10 swings each arm per set.x3
calf raises 3x10 different foot position each time, cant remember the weight.
leg ext 3x10 at 67,5
leg curl 3x10 at 67.5kg
good session with reasonable volume
what a hard session for me.
1) Bench
W/U to 60 x 5
Paused (long) 80 x 1, 90 x 1, 100 x 1, 110 x 1
Work Sets 5 x 5 @ 92.5
2) Overhead Press using football bar (neutral grip)
45 x 12, 50 x 10, 55 x 8, 60 x 6, 65 x 4, 70 x 2, 50 x 12 - Good solid volume.
really struggle with overhead work so this was me working at my max on both strength and endurance
3) Inverted Rows 5 x 8 didn't hit every rep on each set but I can feel an improvement.
4) Pendlay Rows 5 x 5 @ 70
much more voloume than I have been doing but really enjoyed the session.
1) Bench
W/U to 60 x 5
Paused (long) 80 x 1, 90 x 1, 100 x 1, 110 x 1
Work Sets 5 x 5 @ 92.5
2) Overhead Press using football bar (neutral grip)
45 x 12, 50 x 10, 55 x 8, 60 x 6, 65 x 4, 70 x 2, 50 x 12 - Good solid volume.
really struggle with overhead work so this was me working at my max on both strength and endurance
3) Inverted Rows 5 x 8 didn't hit every rep on each set but I can feel an improvement.
4) Pendlay Rows 5 x 5 @ 70
much more voloume than I have been doing but really enjoyed the session.
MJW198916/09/13 @ 17:25
Too much alchool, lack of sleep and very busy Gym lead me to get in and do the basics and get out tonight
Squats with ian and the new guy, cant remeber his name yet.
Really good session with everyone hitting depth.
Working sets 130x3 140x3 150x3 160x3
front squats 50x5 70x5 90x3 110x1
Front squat wise im going to drop the weight right down to 70kg and go 5x5
Squats with ian and the new guy, cant remeber his name yet.
Really good session with everyone hitting depth.
Working sets 130x3 140x3 150x3 160x3
front squats 50x5 70x5 90x3 110x1
Front squat wise im going to drop the weight right down to 70kg and go 5x5
Half a session James, it's really not good enough.
You could have done a whole load more front squats.
You could have done a whole load more front squats.
Finch said:Half a session James, it's really not good enough.
You could have done a whole load more front squats.
You could have done a whole load more front squats.
Hold my hands up!! Really wasn't a good session although I was a happy with the back squats the rest was worth forgetting about!!
Really want to improve my neglected shoulders. So decided to give them there own session tonight.
Strict shoulder press (no push) using Swiss bar (football bar)
15kgx10, 35kgx10, 45kgx10, 55kgx10, 60x5, 65x4, 70x1, 65x4, 55x8, 45x10.....
Front static hold 2 hands 15kg plate
Set 1, 30 sec.... Set 2, 30 sec.... Set 3 15 sec.....
Side hold 5kg plate each hand ( crufix hold)
Set 1 30 sec ... Set 2, 30sec .... Set 3 30sec
Side lateral raises 5kg 3x10... Light weight but shoulders were shot
Front 2 hand lateral raises, 16kg kettlebell 3x10
Overall a good session that shouldn't impact my bench and deadlift session tomorow to much.
Strict shoulder press (no push) using Swiss bar (football bar)
15kgx10, 35kgx10, 45kgx10, 55kgx10, 60x5, 65x4, 70x1, 65x4, 55x8, 45x10.....
Front static hold 2 hands 15kg plate
Set 1, 30 sec.... Set 2, 30 sec.... Set 3 15 sec.....
Side hold 5kg plate each hand ( crufix hold)
Set 1 30 sec ... Set 2, 30sec .... Set 3 30sec
Side lateral raises 5kg 3x10... Light weight but shoulders were shot
Front 2 hand lateral raises, 16kg kettlebell 3x10
Overall a good session that shouldn't impact my bench and deadlift session tomorow to much.
Hoping for a better session after Monday's half session.
Deadlifts
70x5, 70x5, 120x5, 150x3, 170x3, 190x3, 200x2, 210x1, 200x2, 190x1.
First time I have manged 3 reps at 190 and 2 sets of doubles at 200 so happy with that....
Front squats
40x5, 60x5, 70x5, 70x5, 70x5, 70x5, 70x5
Overall a good session going to keep building the rep PB's from here on the deadlift.
Deadlifts
70x5, 70x5, 120x5, 150x3, 170x3, 190x3, 200x2, 210x1, 200x2, 190x1.
First time I have manged 3 reps at 190 and 2 sets of doubles at 200 so happy with that....
Front squats
40x5, 60x5, 70x5, 70x5, 70x5, 70x5, 70x5
Overall a good session going to keep building the rep PB's from here on the deadlift.