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Mark Whiteman Training Journal

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MJW1989		...	12-09-2013 @ 19:49
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Cheers Ian, 700+ is a bit ambitious, target 600 go from there. Yeah concentrate on powerlifting, I'm entering another comp for strongman in March, but as I think I proved, powerlifting training complements it quite well, so will do event training nearer the time, but other than that will work on my overhead press more, but really just keep getting stronger. Project 260+ deadlift is still my goal, that will get most of my focus.
Finch		...	12-09-2013 @ 20:00
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Get bodyweight up to 105 but do it with muscle! 270 squat 170 bench & 300 deadlift at 105kg in 3-4 years time. The tough part will be applying yourself to powerlifting and not being distracted by low level strongman sideshows! What's more, unlike many Powerlifters you have the intelligence to self coach!
MJW1989		....	12-09-2013 @ 21:22
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Again the one that I just think wont be do able is the squat, we will see once I break 200 I guess. 3-4 years time that 300 will definitely be do able, I think I have got a handle on my bench, so you never know on that one. I am applying myself to powerlifting, but I do like the idea of doing the odd strongman event now and again, wont dedicate much training to events though, other than overhead obviously, but that's not going to hurt my powerlifting. Cheers though, the proof will be in the pudding, if I pull 260 plus within a year or so then its well on track.
Finch		...	13-09-2013 @ 11:19
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	The key points are: Don't rush it, nobody comes straight out of the juniors to be a top senior! Avoid injury, listen to your bodies aches & pains and rest when required. Stay focused, it's a long term project and each week of distraction will take two weeks to get back on course. See you later.
MJW1989		13/9/13	13-09-2013 @ 21:35
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Only just seen the comment, otherwise would have mentioned it earlier. Cheers Ian yeah will see, you right though, stick around, stay injury free, train sensibly you do well. One thing I will do is limit myself to 2 attempts at LOTM each time so as not to waste to much time, unless its a powerlift then can edit training accordingly. Right, todays session as follows 1) Squats W/U to 130 x 3 W/S 155 5 x 3 2) Deadlifts W/U to 170 x 3 W/S 3 x 3 @ 195 3) 18 inch Deadlift off blocks 150 x 5, 190 x 5, 220 x 5, 240 x 5 I'm undecided on these re whether they carry over to full deadlift, however, they are doing my grip no harm at all, and imagine will pack on upper back size, so cant be a bad thing. Will use sparingly though, maybe 1-2 times per month. 4) Hip Thrusts (ran out of time, but the 10 minutes these take pay dividends in the long run) 5 x 10 @ 110kg Reasonable session all round.
MJW1989		15/9/13	15-09-2013 @ 13:20
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Reasonable session this morning with James and Tristan, benching was a bit off, especially the singles, but good session all the same 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 15 - Good solid volume, weights look a bit light, but very little rest between sets. 3) Inverted Rows 5 x 12 4) Pendlay Rows 5 x 5 @ 70 Need to get my bench form dialled in again, having not done the singles in a few weeks, they just weren't as solid as they should be.
MJW1989		...	17-09-2013 @ 22:40
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Solid session, the weights look light, but its deceptive, the paused front squats in particular are tough. The deadlifts were mainly for technique/speed, but I guess if you totalled the weight lifted it would be more than a heavy day, so depends how you look at it. I'm happy with them all the same, technique work is never bad. Session as follows: 1) Paused Back Squats W/U to 80 x 5 W/S 5 x 5 @ 100 2) Paused Front Squats 5 x 5 @ 80 3) Deadlifts (60% 1rm) W/U to 110 x 5 W/S 10 x 3 @ 145
MJW1989		18/9/13	18-09-2013 @ 22:14
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Reasonable session, although the pull ups were really off, going to rethink how I program these, need more volume. Anyway, 1) NG Pull Ups 5 x 3 @ + 15kg then 7 x 5 bodyweight to make 50 total 2) Bench W/U to 60 x 5 Paused - 75 x 3, 85 x 3, 95 x 3, 105 x 3 Work Sets - 90 x 10/9/8 - should have been 3 x 10, but was a odd feeling in my pec, probably nothing but wasn't worth grinding out the last reps to find out. all reps were with solid form. 3)Inverted Rows 4 x 12 3) Tricep Dips 3 x 15 4) Cable Pushdowns 3 x 12 4) Bicep Curls 3 x 8 @ 30kg Number 4) is a little gay, but as you can see, my biceps are hideously undertrained judging from the weight, so wont kill me to do a few curls at the end of the odd session.
hothornet24		...	19-09-2013 @ 06:20
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Are the gay because their BI-cep curls? Or where u just Curious lmao
MJW1989		20/9/13 Farm	20-09-2013 @ 22:19
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Reasonable session at the farm this evening, starting the build up now with the deadlifts, 3x3 @ 230 seems far away, but its going to be immense when I hit it. 1) Squats W/U to 150 x 3 W/S 3 x 3 @ 160 then 150 x 5 I cant really decide if I like the wide squats with flat sole, as its harder to hit depth, but you have a tonne of spring in the bottom position, and providing you keep a nice line, its a nicer squat position. However, I think I will eventually move back to the Olly shoes normal stance, as its far easier to hit depth, and doesn't beat your hips up. 2) Deadlifts W/U to 170 x 3 W/S 3 x 3 @ 200, 190 x 5 3) Hip Thrusts 4 x 15 @ 70kg 3) Chin Ups 5 x 6
MJW1989		22/9/13	22-09-2013 @ 13:46
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Bench session with James 1) Bench W/U to 60 x 5 Paused - 80 x 2, 90 x 2, 100 x 2, 110 x 2 (The second rep was a bit slow going up on 110, but mainly that last inch, so reasonable) W/S 5 x 5 @ 95 Then decided, throw in a few incline presses, was going to be 3 x 8-12 @ 70, did 2 x 9, wasn't the weight, they felt horrid, weird stretch in the shoulder that I really didn't like - hasten to say you wont see them done by me again. 2) Shoulder Press - Football Bar Work up to a reasonable triple, did 40 x 5, 50 x 5 to warm up then did 60 x 3, 70 x 3, and push pressed 80 x 3. 3) Inverted Rows (neutral grip using football bar) 5 x 12 4) Pendlay Rows 5 x 5 @ 75
MJW1989		25/9/13	26-09-2013 @ 07:16
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Solid session yesterday, 1) Paused Back Squats W/U to 85 x 5 W/S 5 x 5 @ 110 2) Front Squats W/S 5 x 5 @ 90 They are getting hard, time to reset, 4 weeks time be 5 x 5 @ 120/100, slow progression I guess, but don't want to start cheating myself on the pauses, solid form is essential on these. 3) Deadlifts W/U 110 x 3 W/S 10 x 3 @ 145
MJW1989		26/9/13	26-09-2013 @ 23:12
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Solid session this evening, don't usually like to train 3 days in a row, especially with the last being at the Farm, but no choice this week, a lot on. Session as follows: 1) NG Pull Ups 50 Total reps done in 2 sets of ladders (i.e. 1->5->1 x 2, each round took about 5 minutes so need to be quicker) 2) Bench W/U to 60 x 5 Paused Reps - 77.5 x 3, 87.5 x 3, 97.5 x 3, 107.5 x 3 - Well happy with these, just under 6 months ago I couldn't consistently do that for 1 T&G, and they were solid, not exactly long pauses, but respectable pauses all the same. W/S 3 x 8 @ 92.5 - Failed the last rep of last set, so I was pinned with bar resting on spotters, but powered up from a dead stop, not to shabby. 3) Military Press 3 x 8 @ 50kg 4) Inverted Rows 5 x 12 5) Triceps Pushdowns 3 x 15
Finch		...	27-09-2013 @ 08:15
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Word of the week - SOLID.
MJW1989		...	27-09-2013 @ 11:06
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	Would appear so lol hadnt noticed that

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