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Two Goal Training Diary

JackRevans		...	08-03-2014 @ 00:22
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	good lid

liamwolstenholm		...	08-03-2014 @ 14:52
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	JackRevans said:good lid Cheers Jack, congratulations on the squat PB. Nice to see you back in PB territory, and very much looking forward to seeing some big, BIG, lifts from you at the British.

JackRevans		...	08-03-2014 @ 16:45
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	liamwolstenholm said: Cheers Jack, congratulations on the squat PB. Nice to see you back in PB territory, and very much looking forward to seeing some big, BIG, lifts from you at the British. Thats a nice thing to say, youre a nice person

liamwolstenholm		...	09-03-2014 @ 17:47
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	09-03-14 HB Squat - 90kg x 3 reps x multiple sets Bench (paused) - 62.5kg x 3 reps x multiple sets SLDL (beltless) - 205kg x 5 reps

Appetite		...	09-03-2014 @ 22:57
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	incredible deadlifting. Looks like Owen missed his chance to extend the record last month as well. Think your a shoe in for that in May.

liamwolstenholm		...	10-03-2014 @ 21:23
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Appetite said:incredible deadlifting. Looks like Owen missed his chance to extend the record last month as well. Think your a shoe in for that in May. Thanks, Appetite. As always, I'm more than grateful for your encouragement. I'm actually competing April 13th at the South West Champs, so hopefully I can set a new record then

liamwolstenholm		...	10-03-2014 @ 21:25
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Post Edited: 11.03.2014 @ 15:32 PM by liamwolstenholm 10-03-2014 High Bar Squat (beltless) - 172.5kg x 1 rep front Squat - 105kg x 5 reps x multiple sets Bench - 60kg x 2 reps. My hand still isn't 100%, I'm not forcing myself into a more serious injury, so I suppose benching will have to suffer for the immediate future, just as it was looking positive! Dumbbell Bicep Curls - 30kg ea x 4-6 reps x multiple sets (Frustrated with not being able to bench, so I decided to do something I've not done for quite some time!)

liamwolstenholm		...	12-03-2014 @ 20:36
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	12-03-2014 LB Squat - 105kg x 3 reps x multiple sets Deadlift - 140kg x 3 reps x multiple sets notes: No bench, again. I'm hoping another week without benching will be the solution to my ensuing hand niggle. Heavy session on Friday, so today was focused on form and explosiveness.

liamwolstenholm		...	14-03-2014 @ 22:32
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Post Edited: 14.03.2014 @ 22:33 PM by liamwolstenholm 14-03-2014 Squat (belted): 190kg x 2 reps 177.5kg x 3 reps Deadlift (belted): 245kg x 3 reps

liamwolstenholm		...	16-03-2014 @ 16:48
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	16-03-2014 HB Squat: 115kg x 3 reps x multiple sets Bench (paused): 65kg x 3 reps x multiple sets SLDL: 205kg x 3 reps x multiple sets Notes: Finally, I am able to bench, relatively pain free. No need to overdo it, therefore conservative weight selections will be made. The plan is to bench 3 reps x 5 sets, each session, with the weight beginning at 80kg, tomorrow.

liamwolstenholm		...	17-03-2014 @ 22:22
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	17-03-2014 HB Squat (beltless) - 175kg x f Front Squats (beltless)- 130kg x 3 reps Bench (paused) - 80kg x 3 reps x multiple sets Notes: The first squat I've failed in over 6 months, and I'm not taking full credit for the fail, in most part it was due to the outrageously bent barbell (I had no other alternative, as they were all taken up). The bar has since been destroyed! Very happy with triple front squat pb. As with everyone, the real problem I'm having to contend with is the fact my circulation seems to stop when performing heavy front squats! As stated yesterday, I'm easing myself back into benching. 80kg felt ok, I'm expecting this time next 80kg will feel much easier. 90kg for the same reps and for the same sets, Wednesday.

Appetite		...	18-03-2014 @ 09:31
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Nice fronties mate. I always know I should do them but hate them far too much. 130 x 3 is strong.

liamwolstenholm		...	18-03-2014 @ 18:12
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Appetite said:Nice fronties mate. I always know I should do them but hate them far too much. 130 x 3 is strong. Cheers bud! I'm still sceptical about them to be honest. I've improved with them but I've always improved without them. Powerlifting is so complicated, yet so simple?! That's a paradox right? Appetite, any idea what a good ratio is between back squat and front squat, i.e. One should front squat 80% of his back squat?

liamwolstenholm		...	19-03-2014 @ 21:54
Member 4683, 257 posts SQ 200, BP 117.5, DL 270 587.5 kgs @ 82.1kgs UnEq	Post Edited: 19.03.2014 @ 21:57 PM by liamwolstenholm 19-03-2014 LB Squat (belted): 105kg x 3 reps x multiple sets Bench (paused): 90kg x 3 reps x 3 sets SLDL (beltless): 220kg x 3 reps Notes LB Squat - The speed of these was excellent, If I do say so myself Bench - Hand is feeling miles better, still, I will keep to the plan. 90kg for 3 sets of 3 again, Friday, then back to some 45% speed work, Sunday. With just a little over three weeks to go, I'm not particularly confident of my proposed goal of a 120kg bench, I may well just make a comfortable 110kg.... SLDL - These were exceptionally fast. I'm more than happy with how the vast majority of my deadlifting work has played out, and I'm just hoping it continues throughout the year (In fact, indefinitely). Bodyweight: 82.8kg I've been thinking, for a while now, about what to do once I leave the juniors (December 31st, 2014) and enter the opens. I'm toying with three options: 1. Stay at 83kg (which is becoming increasingly difficult) and look to set a new British deadlift record, which stands at 290kg and make a run at the IPF deadlift record of 312.5kg. This would require me to stay at this weight for at least 12-18 months... 2. Move up in weight, with no limit to the amount I put on, with the goal of pulling 400kg+ 3. Take up Crossfit

Appetite		...	20-03-2014 @ 11:15
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	liamwolstenholm said: Appetite, any idea what a good ratio is between back squat and front squat, i.e. One should front squat 80% of his back squat? No idea mate. As i say, I stopped doing them because I hated them. liamwolstenholm said: 1. Stay at 83kg (which is becoming increasingly difficult) and look to set a new British deadlift record, which stands at 290kg and make a run at the IPF deadlift record of 312.5kg. This would require me to stay at this weight for at least 12-18 months... 2. Move up in weight, with no limit to the amount I put on, with the goal of pulling 400kg+ 3. Take up Crossfit What I would say is put your happiness and the quality of your training first. So if you can keep to 83 without sitting miserably in a calorie defficit for half the year then do it. If it starts getting so you struggle to find the energy to train then go up.

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