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Two Goal Training Diary

Appetite		...	20-02-2014 @ 09:50
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	liamwolstenholm said: OK, why is that? due to other competition commitments? Yes, I have both Yorkshire North East Seniors and Push Pull in April, so after that really want to get a solid block of training in building up to the brits. liamwolstenholm said: By the way, I have a lot of respect for you, for using your time to help out! I notice you regularly comment on peoples journals offering nothing but advice and encouragement. JackRevans said: appetite is a very nice gentleman indeed You fellas are far too kind.

liamwolstenholm		...	21-02-2014 @ 22:11
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Post Edited: 23.02.2014 @ 12:36 PM by liamwolstenholm 21-02-2014 LB Squat (Belted) - 180kg x 3 reps Bench (Paused) - 115kg x 1 rep Deadlift (Belted) - 250kg x 1 rep - 240kg x 3 reps Notes: Bench: was extremely easy! I cant understand the fluctuations in my bench form, some sessions, like tonight, I feel like there's much more in the tank, and other sessions I fail weights that should be a breeze... Squat: Super fast, unlike my bench, great form has been consistent throughout this year. I'm more and more confident the proposed 230kg goal for the British Classic is going to be achieved. Deadlift: 250kg was good. I can definitely feel the difference between those power bars (which they have at Dragons gym in Ashton) and the standard Olympic bars they have at my regular gym. The power bars being my favourite, obviously! 240kg x 3 was not smooth, a lack of energy!

JackRevans		...	21-02-2014 @ 22:28
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	reading this journal makes me slightly more depressed

josh_ains		...	21-02-2014 @ 22:30
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	all training is looking good , be interesting to see how you set up on the bench habits etc where do you consider you weak point / point of failure to be , lockout etc

liamwolstenholm		...	23-02-2014 @ 23:36
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Appetite said: Yes, I have both Yorkshire North East Seniors and Push Pull in April, so after that really want to get a solid block of training in building up to the brits. quote] OK. That certainly makes sense, then, with Lancs and Cheshire being a few weeks after those two comps you're competing at. Any target weights for the Brits?

liamwolstenholm		...	23-02-2014 @ 23:38
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	JackRevans said:reading this journal makes me slightly more depressed You don't strike me as someone who suffers from depression, you're far too busy masterminding your huge deadlift return and subsequent deadlift domination!

liamwolstenholm		...	23-02-2014 @ 23:51
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	josh_ains said:all training is looking good , be interesting to see how you set up on the bench habits etc where do you consider you weak point / point of failure to be , lockout etc Rotor Cuff injuries basically rendered bench pressing impossible for about 8-9 months. I've only been powerlifting since October 2012, so I've only managed to compile 5-6 months of bench work, so that could be a reason for the poor bench. However, I really can't pin point exactly a single weak point. I was having trouble with the bar path coming down to the chest, I also got into a habit of tucking my elbows in, too far, whilst having quite a wide grip, which seemed to always catch me off balance. If you're ever free when I'm down at SV, It would be great if you could spare a few minutes to assess?

josh_ains		...	24-02-2014 @ 00:15
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 24.02.2014 @ 00:24 AM by josh_ains liamwolstenholm said: Rotor Cuff injuries basically rendered bench pressing impossible for about 8-9 months. I've only been powerlifting since October 2012, so I've only managed to compile 5-6 months of bench work, so that could be a reason for the poor bench. However, I really can't pin point exactly a single weak point. I was having trouble with the bar path coming down to the chest, I also got into a habit of tucking my elbows in, too far, whilst having quite a wide grip, which seemed to always catch me off balance. If you're ever free when I'm down at SV, It would be great if you could spare a few minutes to assess? oh right Ive done similar before but chuck in some dislocations all left shoulder had no serious issues for over 12month though through making a couple of changes well in my opinion you've got easy 10kg you could put on your total in short space of time for bench only compared to trying to add that sum from squat or dead so would use a priority programme like below you will benefit far more from adopting a medium grip inbetween thumb distance from smooth and 2 fingers outside the last ring , running the smolov jr bench programme to establish the ability to tolerate large amounts of volume then switch back to/experiment-(see if it's worth it/the risk going back to wide) after the programme has run it's course slingshot helps looking after your RC forces you to retract and tuck your shoulders engages supra/infra spinatus muscles , teaches proper benching line as well , helps teach nervous system the feeling of heavier weights in your hands + 10% of max easily achievable using one http://joshmahony.com/weights/smolov_jr.php just give us a heads up on facebook when ever your down sv

liamwolstenholm		...	25-02-2014 @ 01:04
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	24-02-2014 HB Squat (Beltless) - 170kg x 1 rep Front Squats - 110kg x 5 reps (final rep paused) Bench (Paused) - 107.5kg x 2 x 3 reps

liamwolstenholm		...	25-02-2014 @ 01:12
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	josh_ains said: oh right Ive done similar before but chuck in some dislocations all left shoulder had no serious issues for over 12month though through making a couple of changes well in my opinion you've got easy 10kg you could put on your total in short space of time for bench only compared to trying to add that sum from squat or dead so would use a priority programme like below you will benefit far more from adopting a medium grip inbetween thumb distance from smooth and 2 fingers outside the last ring , running the smolov jr bench programme to establish the ability to tolerate large amounts of volume then switch back to/experiment-(see if it's worth it/the risk going back to wide) after the programme has run it's course slingshot helps looking after your RC forces you to retract and tuck your shoulders engages supra/infra spinatus muscles , teaches proper benching line as well , helps teach nervous system the feeling of heavier weights in your hands + 10% of max easily achievable using one http://joshmahony.com/weights/smolov_jr.php just give us a heads up on facebook when ever your down sv Thanks for such detailed advice, Josh. I appreciate that! I may well run a Smolov program for bench, from the second week in March. As for the slingshot, I've never really looked into it as an assistive device, however after your explanation of it's benefits It may well be a worthwhile purchase. Firstly, I need to really cement my bench setup! I'll definitely give you a heads up on Facebook! Many thanks pal.

Appetite		...	25-02-2014 @ 10:29
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	I have run Smolov jnr for bench recently as have several people I know. All have progressed very well. Its not easy but well worth while.

liamwolstenholm		...	26-02-2014 @ 18:51
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Appetite said:I have run Smolov jnr for bench recently as have several people I know. All have progressed very well. Its not easy but well worth while. Further to the recommendation, I've read a lot more. I agree with the rational and the underlying logic of the program. I've also read nothing but good things, regarding results, however there's a lot of people proclaiming it's quite a challenge. Maybe that's what's needed.

liamwolstenholm		...	26-02-2014 @ 18:53
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Post Edited: 27.02.2014 @ 02:20 AM by liamwolstenholm 26-02-2014 LB Squat (Belted) - 105kg x 3 reps x multiple sets Bench - 60kg x 3 reps x multiple sets SLDL - 210kg x 2 sets x 3 reps I also did some pointless log pressing.... Up to 90kg x 1 rep.

liamwolstenholm		...	01-03-2014 @ 12:20
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Post Edited: 02.03.2014 @ 00:20 AM by liamwolstenholm LB Squat (belted) - 200kg x 1 rep . - 170kg x 5 reps Deadlift (belted) - 220kg x 5 reps Bench (paused) 110kg x 3 reps . 100kg x 5 reps

liamwolstenholm		...	08-03-2014 @ 00:18
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	First session since last Friday's (28-03), due to a hand injury. At first I thought it was a break, thankfully it was just very bruised. As expected I was very tentative about what to expect tonight: 07-04-2014 LB Squat (belt) - 185kg x 3 reps Front Squats - 125kg x 3 reps Deadlift (belt) - 225kg x 5 reps Notes: Very pleased with how this session played out. Squats - Not as quick and smooth as I like, however after no training over the past week, to come straight into the gym and hit a new 3 rep pb, makes me relatively happy. I am very much looking forward to 190kg x 3 reps falling within the next 4 weeks. Front Squats - These were very deep and explosive. I am confident 130/135kg x 3 reps was there tonight. I am hoping to hit 155kg x 1 before the competition on 13th April. Deadlifts - Good enough. The first three were textbook, the last two were lazy on my part, lifted far to much with my back, as opposed to engaging the legs, as I should. First time training with my brother in a few weeks, always great to see him progressing. He hit three new pb's tonight. Great session for all

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