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Two Goal Training Diary

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liamwolstenholmIconTwo Goal Training Diary26-12-2013 @ 23:45 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Post Edited: 19.01.2014 @ 23:05 PM by liamwolstenholm
New year, not so much new start, but nonetheless a new journal/diary. I found keeping a diary quite therapeutic and definitely worthwhile last time around, so why not again?!

Age: 22 years old
Experience: I have been powerlifting since October 2012 and I have competed twice; May 2013 & October 2013
Previous sports: Boxing and Football
Goals: -Break Zemtsov Nikolay's world junior raw deadlift record of 287.5kg @ 83kg (This actually stands at 285kg, due to Nikolay testing positive for a banned substance!)
-Place in the top two at the GBPF British Classic (600+ total) @ 83kg
Time Frame: 12 months
AppetiteIcon...27-12-2013 @ 09:06 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Nice goals mate. Youre a right strong lad. Hopefully see you at the brits.
liamwolstenholmIcon...27-12-2013 @ 16:55 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Post Edited: 27.12.2013 @ 16:58 PM by liamwolstenholm
Bench Press: 105kg x 3 x 3
High Bar Squats: Up to a beltless 150kg, and reps of 5 on 120kg.
Deadlift: up to a Beltless 245kg. Not happy with the form. It was considerably harder than the 240kg last week.
Bodyweight this morning was 83.6kg

liamwolstenholmIcon...02-01-2014 @ 05:45 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Appetite said:Nice goals mate. Youre a right strong lad. Hopefully see you at the brits.


Cheers buddy! I may well see you earlier than that, depending on when the North West's comps are.
liamwolstenholmIcon...04-01-2014 @ 14:00 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		Low bar squat (beltless): 172.5 x 2 & 162.5 x 3
Bench: up to 114
Deadlift (beltless): 225 x 3
liamwolstenholmIcon...07-01-2014 @ 15:37 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Post Edited: 07.01.2014 @ 15:37 PM by liamwolstenholm
06-01-2014:

High Bar Squat (beltless) - Up to a single of 150kg. This felt very easy, and was in fact quicker and 'better' than the 140 warm up, prior. I've been squatting high bar for around 6 weeks now, so I'm sure there's far more to come.

Front Squats (beltless)- 100kg x 3 reps x 3 sets. I really enjoy front squatting, so It's now been reintroduced, after a good few months of absence. My previous best was 150kg, I'm sure I'll surpass that, 170kg would be nice.

Bench - Up to 87.5kg for 3 reps (paused) for multiple sets. Bench has always been my weakest lift, and incidentally my least favourite lift, however I'm making good progress.

Still Leg Deadlift (beltless)- Up to 187.5kg for 5 reps for multiple sets. These were quite easy. Stiff Legs have easily become my favourite exercise, how can anybody not like it?! Confused
AppetiteIcon...07-01-2014 @ 16:16 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		That is some heavy stiff legging.

I have a love hate relationship with stiff leg. I dont like doing it paticularly but I do love dem gainz.
liamwolstenholmIcon...07-01-2014 @ 19:20 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Appetite said:That is some heavy stiff legging.

I have a love hate relationship with stiff leg. I dont like doing it paticularly but I do love dem gainz.


Thanks!

I should reword... "how can anybody not like the gainz they will provide?!"
Out of curiosity, how many times a week do you stiff leg?

Reading around the forum, I've come to the conclusion that you are quite the respected man! Therefore; what's your opinion on board pressing and those bench 'slingshots'? (regarding bench development).
AppetiteIcon...10-01-2014 @ 16:29 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
liamwolstenholm said:
Thanks!
I should reword... "how can anybody not like the gainz they will provide?!"
Out of curiosity, how many times a week do you stiff leg?
Reading around the forum, I've come to the conclusion that you are quite the respected man! Therefore; what's your opinion on board pressing and those bench 'slingshots'? (regarding bench development).


I stiff leg one day a week and conventional one day a week.

With regards to the bench it all depends. If you are strong off the chest but weak at lockout then board press and slingshots are a good way of focusing on that.

Personally my sticking point is just an inch off my chest and so I only ever train full range of motion.
liamwolstenholmIcon...10-01-2014 @ 23:08 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		Bench (paused): 90kg up to reps of three for 5 sets.

Squat (low bar, beltless): 175kg x 2 reps
165kg x 3 reps
liamwolstenholmIcon...11-01-2014 @ 23:11 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		Deadlift (beltless): 245kg x 1
227.5kg x 3 reps
liamwolstenholmIcon...11-01-2014 @ 23:12 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Appetite said:
I stiff leg one day a week and conventional one day a week.
With regards to the bench it all depends. If you are strong off the chest but weak at lockout then board press and slingshots are a good way of focusing on that.
Personally my sticking point is just an inch off my chest and so I only ever train full range of motion.


Thanks for that mate!
liamwolstenholmIcon...12-01-2014 @ 20:56 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq		HB Squats (beltless): up to 80kg - 3 reps - multiple sets.
Front Squat (beltless): 120kg for a single. 105kg x 5 reps.
Bench: Technique work - 60kg x 3 reps x multiple sets.
Deadlift (beltless): Technique work - 125kg x 3 reps x multiple sets.
AppetiteIcon...13-01-2014 @ 11:22 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
liamwolstenholm said:Deadlift (beltless): 245kg x 1
227.5kg x 3 reps


Nice beltless work mate.
liamwolstenholmIcon...14-01-2014 @ 00:16 
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Member 4683, 257 posts
SQ 200, BP 117.5, DL 270
587.5 kgs @ 82.1kgs UnEq
Post Edited: 14.01.2014 @ 00:17 AM by liamwolstenholm
High Bar Squat (beltless): 155kg x 1
. 125kg x 5 reps x numerous sets.

Sldl (beltless): 190kg x 5 reps x numerous sets.

bodyweight: 82.7kg. The lightest I've been for a good couple of months. Worrying? Hmm, not quite sure, I haven't made any special dietary alteration's... I suppose if my strength keeps improving, weight is completely irrelevant.

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