European classics 2016
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| shaun_kelly1993 |  | European classics 2016 | 09-11-2015 @ 12:45 |
 I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Okay, very tough year competing (with injuries sustained from a car accident), at euro's, world's, YNE and finally the British, finished the year with a 725kg total and placed 2nd at the British which was upsetting. But f**k it, it's gave me a kick up the arse i needed, so starting an 18 week training cycle to lead into the Euro classics 2016 (if picked) and if not i'm gonna do a mock comp on me own to see if i have improved enough. Training will be split into 4 phases: 1st phase will be working with 50-75% of my max lifts with high rep and set ranges to develop a bit of conditioning & technique. 2nd Phase will be very similar but with around 60-85% of my max lifts. 3rd phase i'll be running base smolov squat cycle and sheiko bench specialist routine with some deadlift work added in and this will be with weights around 70-95% of max. 4th Phase will be a 6 week peaking cycle and will incorporate the Russian squat routine thing for Sq & Bp along with my own deadlift prog with weights of 80-105% of max: I'm no expert on programming but i thought i'd try this to add more structure to me training and give me a clear view of where i wanna be come March. Aims of the cycle: Bodyweight: Stay under 120kg consistently Squat: 270kg x 2 x 2reps (in gym), 280kg in comp Bench: 175kg x 2 x 2r (in gym), 180kg in comp Deadlift: 305kg x 2r (in gym), 310kg in comp Those are the aim's lets see if i can get them. | ||
| shaun_kelly1993 | | 09/11/2015 - First session back | 09-11-2015 @ 16:52 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: bar x 10 70/100/120 x 5r 4 x 150 x 8r Spoto Press: bar x 10 40/50/60/70/80/90 x 10r 4 x 100 x 8r 2" Deficit deadlift w/2sec hold: 70/100/120/140 x 5r 4 x 160 x 6r Assistance: Leg extentions: 3s x 12r Leg curls: 3s x 10r Ab rollouts: 3s x 10r | ||
| shaun_kelly1993 | | 10/11/2015 Oly lift day | 11-11-2015 @ 09:04 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Just put in a day of doing Oly lifting for my fitness/conditioning for the next 8 weeks when the weights are only gonna be around 60-85% of my max to add a bit of extra work in: Power cleans: 3 x 5r x 100kg 1 clean & 5jerks: 5sets x 105kg Jerk from rack: 3 x 110kg x 5reps Push press: 3 x 100kg x 5reps High pull: 3 x 120kg x 5reps | ||
| shaun_kelly1993 | | 11/11/2015 | 11-11-2015 @ 14:24 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 8r x 70/100/120/140 5 x 160kg x 6r Front squats: 10r x 60/80 5 x 100kg x 6r Bench Press: 10 x 50/60/70/80/90/100 4 x 110 x 4r 1 x 110 x 16r Paused sumo DL: 5 x 70/100/120 3 x 150 x 8r Incline Bp: 40/50/60/70/80 x 10r 4 x 95 x 8r Incline fly's: 3 x 18kg db's x 12r Pec dec: 3 x 20r Ab rollouts: 3 x 20r It's a good job i decided to stick to my guns and stay light for the first 4 weeks whilst i prepare for the phases to come cos all these reps have me SORE AS f**k! | ||
| shaun_kelly1993 | | 13/11/2015 | 16-11-2015 @ 08:50 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 17.11.2015 @ 08:41 AM by shaun_kelly1993 Squats: 70/100/120/150 x 5r4 x 170 x 4r 1 x 170 x 16r High bar paused squats: 4 x 120 x 4r (beltless) Bench Press: 40/50/60/70/80/90/100 x 10r 5 x 105 x 6r Deadlifts: 70/100/120/140/160 x 8r 5 x 180 x 4r Bent over row: 4 x 100 x 12r Seated row: 4 x 12r Chins: 4 x bw x 10r Ab's: 3 x 20r | ||
| shaun_kelly1993 | | 14/11/2015 | 16-11-2015 @ 08:54 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 17.11.2015 @ 08:46 AM by shaun_kelly1993 Military press:40/50/60/70 x 10r 4 x 85 x 8r 1 x 60 x 12r Wide grip bench: 3 x 100 x 12r Close grip Bench; 3 x 100 x 12r Side/Rear/front delt raises - 3 x 12r Shrugs: 3 x 20r x 180kg Bicep curls: 4 x 12r | ||
| shaun_kelly1993 | | 16/11/2015 | 17-11-2015 @ 08:45 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 5 x 70/100/120/150 4 x 170 x 8r Spoto press: 8 x 60/80/100 4 x 110 x 8r 2" Deficit dl: 120 x 10/150 x 8/4 x 180 x 6r Leg ext: 3 x 12r Leg curls: 3 x 12r Ab rollouts: 3 x 20r | ||
| shaun_kelly1993 | | 17/11/2015 | 18-11-2015 @ 09:08 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Power cleans: 3 x 5r x 102.5kg 1 clean & 5jerks: 5sets x 107.5kg Jerk from rack: 3 x 112.5kg x 5reps Push press: 3 x 115kg x 5reps High pull: 3 x 125kg x 5reps | ||
| Louweazel | | ... | 18-11-2015 @ 11:10 |
 Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5385.5 kgs @ 56.7kgs UnEq | shaun_kelly1993 said:Power cleans: 3 x 5r x 102.5kg 1 clean & 5jerks: 5sets x 107.5kg Jerk from rack: 3 x 112.5kg x 5reps Push press: 3 x 115kg x 5reps High pull: 3 x 125kg x 5reps Great powerlifting. | ||
| shaun_kelly1993 | | .. | 18-11-2015 @ 11:47 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Louweazel said: Great powerlifting. I'm a weightlifter at heart unfortunately | ||
| Louweazel | | ... | 18-11-2015 @ 11:59 |
Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5385.5 kgs @ 56.7kgs UnEq | shaun_kelly1993 said: I'm a weightlifter at heart unfortunately Weightlifting is fun, it's about the only time I'll ever move fast. | ||
| shaun_kelly1993 | | 18/11/2015 | 18-11-2015 @ 16:34 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/100/120/140/160 x 5r 5 x 180 x 6r Front squats: 60/80/100 x 5r 5 x 110 x 6r Bench: 60/80/100 x 8r 4 x 120 x 4r 1 x 120 x 14r Paused sumo Dl: 70/100/120/150 x 5r 3 x 180 x 8r Incline Bp: 4 x 100 x 8r Incline db fly's: 3 x 20's x 12r Pec cdec: 3 x 20r Ab rollouts: 3 x 20r | ||
| shaun_kelly1993 | | 20/11/2015 | 23-11-2015 @ 08:48 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 5r x 70/120/150/170 3 x 190 x 4r 1 x 190 x 8r High bar pause squats: 60/100/120 x 8r 4 x 140 x 4r (beltless) Bench press: 5r x 50/70/90/110 5 x 115 x 6r Deadlifts: 5r x 70/120/170 4 x 200 x 4r Bent over row: 4 x 110 x 8r Pulldowns/Seated row/1arm row: 3 x 12r Abs: 3 x 20r | ||
| shaun_kelly1993 | | 21/11/2015 | 23-11-2015 @ 08:50 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Military press: 4 x 85 x 8r Close grip bench: 4 x 100 x 12r Wide grip bench: 110 x 8, 120 x 6, 130 x 4, 140 x 2, 150 x 1, 100 x 2 x 12r Shoulder work & arms... | ||
| shaun_kelly1993 | | 23/11/2015 | 24-11-2015 @ 10:54 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Sq: 4 x 185 x 8r Spoto Press: 4 x 120 x 8r 2" Deficit Deadlifts: 4 x 200 x 6r Leg ext: 3 x 12r Leg curl: 3 x 12r Abs: 3 x 20r | ||