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Time for Will to have a go at getting strong

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AndyCoupe		...	16-01-2014 @ 12:37
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Strong pressing and deadlifting mate!
willlyd		...	16-01-2014 @ 14:22
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Thanks Andy!
Funky_monkey		...	16-01-2014 @ 14:36
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Nice PBs, Will. Now get that 250!
willlyd		...	16-01-2014 @ 22:11
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Post Edited: 16.01.2014 @ 22:33 PM by willlyd Training 16/01/2014 Body weight: 112.1kg (a nice 1kg loss in a week, seems about right) Not going to bother with the food diary, but all in all 2300cals. Lots of veg included. Squat - High bar, past parallel (as low as flexibility allows), unequipped: 60kg x 10 107.5kg x 10 147.5kg x 5 180kg x 2 PB 180kg x 2 PB Felt pretty good, a little slower on the second reps but no risk of not making the lift. Strict Press: bar x 15 50kg x 10 80kg x 2 80kg x 2 80kg x 2 80kg x 2 80kg x 2 80kg x 2 Feel pretty good on these, though not quite as powerful as I did on Tuesday. Felt like having a go at push press, just because: Push Press: 70kg x 8 80kg x 5 100kg x 2 110kg x 2 120kg x f (far too much of a dip on legs) 120kg x 1 PB! Considering I had been strict pressing before, I'm very happy with a PB. See no reason why I couldn't do 130kg fresh. Deadlift, beltless: I felt like testing grip on these today and would like to be able to deadlift hook grip on an equal footing to my mixed grip / straps. I have a little bit of a nerve niggle in my lower back, not a problem. 70kg x 10 Double overhand 120kg x 10 Double overhand 120kg x 5 Hook grip (ouch!?) 187.5kg x 2 Double Overhand 187.5kg x 2 Hook grip (OUCH!) 187.5kg x 2 Mixed grip 187.5kg x 2 Hook grip (OUCH!) 187.5kg x 2 Straps for speed 187.5kg x 2 Mixed grip for speed, easy pulls. Happy with today, managed to high bar squat my previous maximum for 2 sets of 2. Managed a relatively simple PB on the push press considering the strict press beforehand. Never tried hook grip either but managed that today, it really f**king hurts. Lets hope it gets easier.
willlyd		...	18-01-2014 @ 20:16
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Post Edited: 18.01.2014 @ 20:25 PM by willlyd Training 18/01/2014: Woke up this morning feeling pretty s**t and knackered. Had a late night last night celebrating my girlfriends birthday and only managed to have an egg on toast in the morning before getting to the gym for 9. This mixed with the fact this was my 4th workout in 6 days meant that I wasn't feeling positive at all! High Bar Squats, no belt, no wraps,: bar x lots 70kg x 15 120kg x 10 145kg x 2 145kg x 2 145kg x 2 145kg x 2 Pause at bottom 145kg x 2 Pause at bottom 145kg x 2 Pause at bottom Actually felt pretty slow, not happy about this! Strict press, no belt: bar x lots 50kg x 10 80kg x 5 100kg x 2 (not that bad I suppose) 110kg x f (got it just above crown of head, then stalled) 110kg x f same 110kg x f same. Properly pissed off with this, but what can you do! Will attempt again on Tuesday, but realise the important one is push press. Deadlift, no belt, no straps: 70kg x 15 Double overhand 120kg x 10 Double overhand 170kg x 10 Double overhand 200kg x 5 Double overhand (felt really really slow) 230kg x 3 Straps, felt s**t 250kg x 1 PB - Strapped, but felt slow and there is definitely more there! So really not a bad day, with a 20kg PB on deadlift, but felt flat all the way and not satisfied. I did try to video the deadlift, but the camera fell over as I was putting the straps on and I didn't realise! Roll on Tuesday for attempt at 200kg squat, and another at 110kg strict press. Then on Saturday off skiing for a week, so that should be a good rest on the nervous system!
willlyd		...	18-01-2014 @ 20:24
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Video of the third (worst) fail. I'll be back better on Tuesday!
willlyd		...	21-01-2014 @ 21:59
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Post Edited: 21.01.2014 @ 22:40 PM by willlyd Training Tuesday 21/01/2014 Weight 111.7kg - 500g loss since last week... After feeling s**t in the gym on Saturday, I was hoping that today would be much better. Apart from an hour and a half of five aside yesterday I've not done much since. I seem to have a bit of knee pain in the right knee which starts at the bottom of my hamstring, goes around the rear of my knee and to the outside near the joint. Been taking Ibruprofen for this in the last few days! Squat, no equipment, no belt: bar x lots 70kg x 10 120kg x 8 170kg x 5 200kg x f 200kg x f 200kg x f! 170kg x 2 Properly pissed off with this. Not going to blame it on the knee because I just didn't seem to have the power out of the hole - annoying since I did 2x2 of 180kg last week with no issue whatsoever. Overhead press - Strict: 50kg x 8 60kg x 8 80kg x 6 102.5kg x 1 PB! 110kg x f in the same place as last time. 102.5kg x 1 105kg x 1 PB Quite happy with this, though want 110kg. Had to wait around to deadlift so played about with 1 arm dumbell press: 40kg x 2 45kg x 1 55kg x 1 62.5kg x 1 PB! Don't know how to feel about this as the dumbells in the gym go no heavier, where do I go from there... Deadlift, no belt, no straps: 70kg x 10 double overhand 120kg x 10 double overhand 170kg x 6 double overhand 220kg x 3 straps 252.5kg x 1 PB Really only went for a tiny 2.5kg PB because I was pissed off about the squat... So... at the end of this Russian Programme Cycle I have the following results: LIFT OLD PB NEW PB SQUAT 180kg x 1 (ugly) 180kg x 2 x 2 with bad knee DEADLIFT 230kg x 1 252.5kg x 1 STRICT PRESS 85kg x 1 105kg x 1 Circus DB 50kg x 1 62.5kg x 1 Happy enough, annoyed with the squat but feel as though 200kg is mine to have. Honestly feel knackered at the moment having not had more than 2 days off training since early October (which was at the beginning of coming back after 2 years away). Next week I'm having some active rest skiing. Shall come back bigger (but lighter) and badder in February. Hoping a week away from lifting will sort my knee out and allow me to hit 200kg squat. Any suggestions of a new routine are welcome! Will
willlyd		...	02-02-2014 @ 23:21
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Back from skiing yesterday. Was good to have an active break away from the gym, though my knee is still feeling a bit tight. Decided to go to the gym this morning just to get the body working again and test my current maxes. No real plan, apart from having a go at bench which I never train. Bench: Bar x lots 60kg x 10 100kg x 5 130kg x 5 140kg x 1 150kg x 1 155kg x 1 PB and pretty easy to be honest. Decided to leave it at that. As mentioned, I don't train bench so didn't want to push my luck and get injured. Have worked out that closer grip suits me, must have stronger triceps than pecs. Squat, no wraps, no belts: bar x 10 70kg x 10 120kg x 10 150kg x 5 170kg x 3 180kg x 2 185kg x 1 PB 190kg x f Do not understand my mental block with the squat. 185kg was a bit of a grinder but nothing too difficult. They felt harder than they had before I had my break. Honestly cannot see why I can't get near 200kg, definitely feel strong enough. Deadlift, no belt or wraps: bar x lots 70kg x 15 120kg x 10 170kg x 5 200kg x 5 230kg x 1 - Hard, really don't know why... Decided to call it a day after this. Might start another cycle of the russian programme on Tuesday. Any further suggestions of programmes will be welcomed.
willlyd		...	03-02-2014 @ 09:50
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Can feel this morning that I don't ever train chest! Stretched this morning and felt like screaming like a little girl!
willlyd		...	12-02-2014 @ 09:28
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Need to catch up on this.... Tuesday 4th. Squats: bar x lots 70kg x 15 120kg x 10 150kg x 5 170kg x 2 170kg x 2 Push Press: bar x lots 50kg x 10 80kg x 10 100kg x 5 110kg x 3 120kg x 2 130kg x f 130kg x f Deadlift (25kg bumper plate deficit) 70kg x 10 120kg x 10 150kg x 10 170kg x 5 200kg x 3 210kg x 2 230kg x 1 230kg x 1 230kg x 1 All felt alright - Onto the Russian programme next time, without any direction I get bored...
willlyd		...	12-02-2014 @ 09:34
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Sunday 9th: Decided to go back onto the Russian Programme for the foreseeable future. Without a set out programme I end up maxing out in every session which isn't particularly good in the long term. I also feel the need to lighten up the squat and go back to basics, and have decided to incorporate push press instead of strict into the programme as that should help a bit more in Strongman. I also need to work on my cleans, as well as various mobility stuff so will incorporate this somehow. Hamstring / Knee is still painful, but not bad enough to stop me doing anything: Squat (unequipped): bar x lots 70kg x 10 70kg x 10 120kg x 5 120kg x 5 155kg x 2 155kg x 2 155kg x 2 155kg x 2 155kg x 2 155kg x 2 Push Press: Bar x lots 50kg x 10 80kg x 5 80kg x 5 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 Deadlift (no straps for first 3 sets): bar x lots 70kg x 10 100kg x 10 150kg x 5 180kg x 5 210kg x 3 210kg x 3 210kg x 3 210kg x 3 210kg x 3 210kg x 3 All in all quite a tough day. Over the last 2 weeks my strength fitness seems to have gone down a bit, but that's to be expected.
willlyd		...	12-02-2014 @ 09:43
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Tuesday 11th: Bodyweight : 110.5kg. Pretty much 4kg lost from Christmas. Losing weight at 1.5lbs a week, which seems like a good rate. Squats unequipped: bar x lots 70kg x 10 100kg x 8 100kg x 5 155kg x 3 155kg x 3 155kg x 3 155kg x 3 155kg x 3 155kg x 3 Push Press: bar x lots 50kg x 10 80kg x 8 100kg x 2 100kg x 2 100kg x 2 100kg x 2 100kg x 2 100kg x 2 Deadlift: 70kg x 10 120kg x 10 150kg x 8 210kg x 2 210kg x 2 210kg x 2 210kg x 2 210kg x 2 210kg x 2 DB side hold (just to test): 5kg straight arms, got to 1:30 before it was getting difficult. - Will try heavier weight for next time. The session felt OK, not particularly difficult. Behind the knee has a dull ache today, might get it checked out.
willlyd		...	13-02-2014 @ 08:39
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Back into the 100's, body weight 109.7kg today.
willlyd		...	27-02-2014 @ 22:03
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Tuesday 18/02/2014 Squat 155kg x 4 155kg x 4 155kg x 4 155kg x 4 155kg x 4 155kg x 4 Push Press 100 x 2 100 x 2 100 x 2 100 x 2 100 x 2 100 x 2 Deadlift: 210 x 2 210 x 2 210 x 2 210 x 2 210 x 2 210 x 2 To be honest, I found this day boring...
willlyd		...	27-02-2014 @ 22:06
Member 5059, 81 posts SQ 200, BP 155, DL 260 615.0 kgs @ 109kgs UnEq	Thursday 20th February Squat 155kg x 2 155kg x 2 155kg x 2 155kg x 2 155kg x 2 155kg x 2 Push Press 100kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 4 - Failed on the last one for the first time in two russian cycles (on a non max day) Deadlift, No belt: 210kg x 5 210kg x 5 210kg x 5 210kg x 5 210kg x 5 210kg x 5 This was hard work, I was convinced that I would injure myself on the last set of deadlifts. Walked out of the gym feeling a bit sick. Decided after this to give the Russian programme a break, it's getting a bit tiresome..

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