Matt Ward's Powerlfting Journey
| strengthathlete |  | Week Two of My Peaking Phase! | 09-10-2015 @ 17:44 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Build up to my competition on 15th of November! Week Two Session Three Bench: Bar x10 1x5 on 50kg 1x5 on 75kg 1x5 on 85kg Work sets 5x2 on 100kg paused Floor Press 1x5 on 50kg Work Sets 3x2 on 85kg Tricep Pushdowns 5x10 on 36.25kg Dumbbell Flys 1x10 on 10kg right 1x10 on 10kg left 2x10 on 15kg right 2x10 on 15kg left 1x10 on 17.5kg right 1x10 on 17.5kg left Abdominal crunches 3x10 on 20kg Isolation lateral rows 4x10 on 20kg 4x10 on 20kg right Very happy session decided to pass on the Arnold press. https://www.youtube.com/watch?v=HzLTHQGgxwo https://www.youtube.com/watch?v=B9upiPxKdbc | ||
| strengthathlete | | Week Two Session Four Deadlift Day ) Build up to competition on the 15th. | 10-10-2015 @ 21:25 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Two Session Four Dead-lift Day Deads 2x5 on 70kg 2x3 on 100kg 1x3 on 125kg 1x2 on 155kg 1x1 on 170kg Work Sets: 3x2 on 187.5kg videos of all sets 3x1 on 192.5kg three singles trying to work on accelerating and speed on the lifts. Wasn't feeling that fresh so drained really looking forward to de-load next week. Deficit Deads 2x3 on 165kg ( Hands forward) Video 2nd set. Squats 1x5 on 60kg Work Sets 3x2 on 120kg ( working on explosiveness) Abdominal Crunches: 3x10 on 20kg Hyper Extensions 3x10 on bodyweight Bicep Curls 3x10 on 17.5kg Not to dissatisfied with my session wasn't 100& extremely drained at the moment and really going to have to try everything naturally to recover. as after light week next week training has to be pin point for my competition on 15th of November. Week Two Session Four Dead-lift Day Deads 2x5 on 70kg 2x3 on 100kg 1x3 on 125kg 1x2 on 155kg 1x1 on 170kg Work Sets: 3x2 on 187.5kg videos of all sets 3x1 on 192.5kg three singles trying to work on accelerating and speed on the lifts. Wasn't feeling that fresh so drained really looking forward to de-load next week. Deficit Deads 2x3 on 165kg ( Hands forward) Video 2nd set. Squats 1x5 on 60kg Work Sets 3x2 on 120kg ( working on explosiveness) Abdominal Crunches: 3x10 on 20kg Hyper Extensions 3x10 on bodyweight Bicep Curls 3x10 on 17.5kg Not to dissatisfied with my session wasn't 100& extremely drained at the moment and really going to have to try everything naturally to recover. as after light week next week training has to be pin point for my competition on 15th of November. Week Two Session Four Dead-lift Day Deads 2x5 on 70kg 2x3 on 100kg 1x3 on 125kg 1x2 on 155kg 1x1 on 170kg Work Sets: 3x2 on 187.5kg videos of all sets 3x1 on 192.5kg three singles trying to work on accelerating and speed on the lifts. Wasn't feeling that fresh so drained really looking forward to de-load next week. Deficit Deads 2x3 on 165kg ( Hands forward) Video 2nd set. Squats 1x5 on 60kg Work Sets 3x2 on 120kg ( working on explosiveness) Abdominal Crunches: 3x10 on 20kg Hyper Extensions 3x10 on bodyweight Bicep Curls 3x10 on 17.5kg Not to dissatisfied with my session wasn't 100& extremely drained at the moment and really going to have to try everything naturally to recover. as after light week next week training has to be pin point for my competition on 15th of November. https://www.youtube.com/watch?v=6LAoO5SK7sM https://www.youtube.com/watch?v=taoxFwkzkqc https://www.youtube.com/watch?v=lmQxdUkRZw4 https://www.youtube.com/watch?v=YD-OIuD0kbg https://www.youtube.com/watch?v=Ak7rpDUMDqw  | ||
| strengthathlete | | Week Three Session One De-Load Bench Day and assistances. | 12-10-2015 @ 22:05 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Bench Day with assistances. De-load Session One Bench Bar x10 1x5 on 40kg 1x5 on 60kg Work sets 6x2 on 85kg Floor Press Bar x10 1x5 on 40kg 1x3 on 60kg Work Sets 6x2 on 80kg all reps paused. Dumbbell Rows 1x10 on 30kg 1x10 on 40kg 1x10 on 44kg 1x10 on 26kg. ( Right Arm all above sets ) 1x10 on 30kg 1x10 on 40kg 1x10 on 44kg 1x10 on 26kg ( left arm) Tricep Pushdowns 4x10 on 28.25kg 1x10 on 24kg Dumbbell Flys 4x10 on 10kg each arm Power shrugs 1x10 on 70kg 1x10 on 100kg 1x8 on 110kg tough. Need some work on these. Very satisfied this week is a de-load and excited as its come right time next week will be 3 more weeks of heavy training before my comp on 15th of November.😂😁😀 | ||
| strengthathlete | | Week Three Session Two Squat Day De-load week | 13-10-2015 @ 18:59 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three: session Two: Squat Day bar x5 on 70kg 1x5 on 110kg 1x3 on 125kg Work Sets: 2x2 on 145kg 2x2 on 155kg ( All beltless) Paused Squats: 2x2 on 125kg SLDL 1x5 on 60kg 1x5 on 90kg Work Sets 2x8 on 110kg 1x6 on 110kg Hamstring curls 5x15 on 12kg each leg. Just a easy week to let my body recover and totally recoup ready for a hard and full on final 3 weeks next week. | ||
| strengthathlete | | Week Three session 3 Dead-Lift Day De-load week | 15-10-2015 @ 19:21 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Session Three (De-load week) Deadlifts 2x5 on 60k 1x5 on 100kg 1x2 on 120kg Work Sets 1x1 on 132.5kg 1x1 on 142.5kg 1x1 on 152.5kg Paused Deads: 110kg 6x1 singles ( pausing just below the knee) Squats 1x5 on 60kg 1x3 on 100kg Work Sets 3x2 on 120kg beltless, raw Bicep Work 1x10 on 17.5kg 1x10 on 30kg 1x10 on 20kg Abdominal crunches 4x10 on 25kg 1x10 on 35kg Side Bends: 3x10 on 15kg Right 3x10 on 15kg left | ||
| strengthathlete | | Week Three Session Four De-Load Week | 17-10-2015 @ 09:13 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Three Session Four De-load: Bench: bar x10 1x5 on 40kg 1x3 on 70kg 1x1 on 85kg Work Sets: 4x3 on 95kg Paused Wide Grip Bench ( 1 inch outside normal grip) 2x3 on 82.5kg BOR: 2x10 on 60kg 1x10 on 70kg 1x9 on 80kg Tricep Extensions: 5x10 on 31.25kg Dumbbell Flys 4x10 on 12kg each arm. ( Really starting to like these to help sculpture and develop my chest more. abdominal Crunches 3x10 on 25kg. Pretty content session and can't wait to start next week with a bang. 3 Heavy weeks off training before competition. | ||
| strengthathlete | | Week Four Session One SQUAT DAY!! | 18-10-2015 @ 14:52 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four Session One SQUAT DAY: bar x10 1x5 on 60kg 1x3 on 100kg 1x2 on 120kg 1x1 on 140kg 1x1 on 150kg Beltless Working Singles: 1x1 on 170kg, Vid to follow: This weight has never felt this light EVER!! really felt explosive! 1x1 on 190kg 418lbs Vid to follow, again so so pleased really was tempted but stuck to programme, felt I could of got a triple on this weight today felt very explosive and depth was strong. 1x1 on 180kg vid to follow Paused Squats: 2x2 on 145kg SLDL's bar x10 1x5 on 60kg 1x3 on 90kg Work Sets: 1x6 on 120kg 1x5 on 120kg 1x8 on 110kg These were really easy but keep losing my grip on the 120kg SLDL;s very annoying. Hamstring Leg Curls 2x15 on 12.5kg (Left Leg) 1x15 on 15kg 2x15 on 10kg Right leg 2x15 on 15kg 2x15 on 10kg 1x10 on 12.5kg Abdominal Crunches 4x10 on 25kg. Very please more so that I stuck to what was necessary very tempting to deviate when the weights feel light 190kg was so comfy I genuinely believed I could of grinded a triple on that weight, I think 205 is definitely a possibility come my November comp. | ||
| strengthathlete | | ... | 18-10-2015 @ 14:55 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | https://www.youtube.com/watch?v=FyhtYXamyeQ https://www.youtube.com/watch?v=tTJE3-OObX4 https://www.youtube.com/watch?v=4KfCGJg0Khk | ||
| strengthathlete | | Week Four Session Two Bench Day 19/10/2015 | 20-10-2015 @ 18:07 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four Session Two Bench Day: Bench: bar x10 1x3 on 50kg 1x3 on 70kg 1x1 on 90kg Work Sets: Singles 1x1 on 100kg 1x1 on 110kg 1x1 on 120kg PAUSED BOOM! PR ALERT at last hard work pays off. Most I've pressed and had a bit more there too. Close Grip Bench 2x2 on 100kg paused Tricep Extensions 1x10 on 28.25kg 4x10 on 31.25kg BOR 4x10 on 50kg Dumbbell Flys 4x10 on 12kg ( Each Arm) Seated Dumbbell Press; 2x10 on 16kg 3x10 on 20kg Notes: Very Happy with my session worked hard last few months, and all lifts are finally coming together in the last couple of weeks before my competition just got to keep recovering and eating and smash it on the day! https://www.youtube.com/watch?v=HcqvO4K-Hrg https://www.youtube.com/watch?v=MggtxjM28WM | ||
| strengthathlete | | Week Four Session Three Dead-Lift Day | 24-10-2015 @ 10:44 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four Session Three: Dead-Lift Day: 1x5 on 70kg 1x3 on 100kg 1x2 on 120kg 1x2 on 150kg 1x1 on 180kg Work Singles 200kg x1 beltless Vid to follow 210kg x1 Belt on 220kg x1 Belt on PR ALERT best I've done ever 5kg and 10kg gym pr, so happyish was not that impressed though felt fast off the floor, but slowed up but my hamstring were still not fully recovered I am sure as I don't normally shake with my legs. Vid to follow of all the above! Block pulls ( About 2.5 inches off the floor) 200kg x1 210kg x1 Squats RAW ( Beltless) 3x1 on 135kg Just working on speed. Abdominal Crunches 3x10 on 25kg Revers Curls 3x10 on 20kg Bicep Curls 3x10 on 25kg Not a bad session 5kg all time pr on deadlift of 220kg 485lbs still not happy though as I always want more 10kg gym pr. https://www.youtube.com/watch?v=N62sfoIZn8c https://www.youtube.com/watch?v=L411Oc2Nwa0 https://" rel="nofollow" target="_blank">www.youtube.com/watch?v=HVhva3HjwLU | ||
| strengthathlete | | Week Four Session Four Bench Day with assistances | 24-10-2015 @ 19:30 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Four Session Four Bench Day with assistances Bench: bar x10 1x5 on 50kg 1x3 on 70kg 1x1 on 90kg Work Sets: 3x3 on 100kg ( Felt a bit slow using different bench and bar consequently not were I would normally have my grip. Wider Bench 1 inch wider 2x2 on 92.5kg Tricep pushdowns 5x10 increasing the weight. 3/4 stack roughly. BOR 4x10 working up in weight 40x10 (2) 50x10 60 x10 Seated Shoulder press 20x 10 2 sets 24kg x10 Abdominal crunches 3x10 on 30kg 1x10 on 40kg Did some isolation work on chest as well to mix it up a bit. TIME IS COUNTING DOWN NOW until my competition. | ||
| strengthathlete | | Week Four Session Four Bench Day and assistances 24/10/15 | 24-10-2015 @ 22:24 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Post Edited: 24.10.2015 @ 22:24 PM by strengthathlete Week Four Session Four Bench Day with assistances Bench: bar x10 1x5 on 50kg 1x3 on 70kg 1x1 on 90kg Work Sets: 3x3 on 100kg ( Felt a bit slow using different bench and bar consequently not were I would normally have my grip. Wider Bench 1 inch wider 2x2 on 92.5kg Tricep pushdowns 5x10 increasing the weight. 3/4 stack roughly. BOR 4x10 working up in weight 40x10 (2) 50x10 60 x10 Seated Shoulder press 20x 10 2 sets 24kg x10 Abdominal crunches 3x10 on 30kg 1x10 on 40kg Did some isolation work on chest as well to mix it up a bit. TIME IS COUNTING DOWN NOW until my competition. | ||
| strengthathlete | | Week Five Session One | 27-10-2015 @ 20:47 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Five Session One Squat Day bar x10 1x5 on 60kg 1x3 on 100kg 1x2 on 120kg 1x1 on 140kg 1x1 on 160kg Beltless No sleeves Work Singles 1x1 on 180kg 1x1 on 200kg Just failed this a bit upset, only technical reason I failed lift. 1x1 on 190kg after missing 200kg first. SLDL 3x8 on 110kg 1x5 on 60kg 1x3 on 90kg Ham string curls 5x10 on various weights. | ||
| strengthathlete | | Week Five Session Two Bench Day | 30-10-2015 @ 17:50 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Five Session Two 27/10/2015 Bench barx10 1x5 on 60kg Work Sets 5x3 on on 85kg paused Floor Press 2x3 on 80kg BORs 4x10 on 60kg Triceps 5x10 on 24.25kg Arnold Shoulder Press (dumbbells) 2x10 on 20kg 3x10 on 18kg Dumbbell Flys 4x10 on 12kg each arm Abdominal crunches 3x10 on 20kg | ||
| strengthathlete | | Week Five Session Three Dead-Lift Day | 30-10-2015 @ 21:16 |
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225550.0 kgs @ 104.5kgs UnEq | Week Five Session Three Dead-Lifts 1x5 on 70kg 1x3 on 100kg 1x2 on 120kg 1x1 on 145kg Work Sets 160x2 175kg x2 1x2 on 190kg vid to follow probably arguably the fastest I have pulled this week fatigued very promising really was fast. Paused Deads 3x2 on 155kg paused below knee for about 2 seconds each rep. Squats Explosive 3x2 on 120kg | ||
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