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Matt Ward's Powerlfting Journey

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strengthathlete		Week 10 Session One Squat Day ( Peaking phase to competition on 14th of Feb	24-01-2016 @ 15:00
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week 10 Session One: Squats bar 2x10 1x5 on 60kg 1x5 on 100kg 1x2 on 120kg 1x2 on 140kg 1x1 on 160kg Work Sets 1x1 on 180kg this is aa PR beltless 1x2 on 200kg This is a big 7,5kg pr on Squat, depth was just about right, possibly hindsight could of gone fractionally lower, but been very under the whether last couple of days and this was very psychological too. 1x1 on 190kg Paused Squats 3x3 on 145kg 1x3 on 145kg 1x3 on 145kg 1x3 on 145kg These were very comfy. SLDL 1x5 on 60kg 1x4 on 90kg Work Sets: 1x8 on 110kg 1x8 on 110kg 1x8 on 110kg Good Mornings: 1x10 on 25kg 1x10 on 45kg 1x10 on 65kg 1x10 on 65kg Notes: This is going the right direction, few things to work on technically as you can see on the vid, should be on track on 14th of Feb for my 210 target.
strengthathlete		Week 10 Session Two Bench Day with Assistances	26-01-2016 @ 20:50
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week 10 Session Two Bench Day: Bar 3x10 1x6 on 45kg 1x5 on 65kg 1x3 on 85kg 1x1 on 95kg 1x1 on 105kg Work Sets ( Videos of all Three singles) 1x1 on 115kg Paused felt really smooth 1x1 on 125kg Paused Very smooth and comfy for a 2.5kg pr 1x1 on 120kg paused Focusing on very long pauses so I don't get any shocks come competition time. Close Grp Bench 3x3 on 100kg paused Single Arm Dumbbell Rows 3x8 on 34kg right arm 3x8 on 34kg left arm 1x10 on 34kg right arm 3x8 on 34kg right arm 2x8 on 34kg left arm Tricep Dumbbell Extensions 4x8 on 14kg right arm 2x8 on 14kg right arm 4x8 on 14kg right arm 2x8 on 14kg left arm Seated Dumbbell Shoulder Press: 3x8 on 20kg right arm 1x16 on 18kg right arm 3x8 on 20kg left arm 1x16 on 18kg left arm Hammer Curls 6x8 on 10kg right arm 6x8 on 10kg left arm Notes: Very pleased with this pb week 10 so far has been good, squat pr on Sunday under weather, and also bench pr got important dead-lift session end of the week.
strengthathlete		Write up from Competition on 14/02/2015	16-02-2016 @ 17:41
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Write Up form Competition on the 14th of Feb below: Yesterday's Competition: Well I travelled down on the Saturday in a hotel 1.2 miles away from the venue, did lots of walking and viewing Brighton as never been there before. Sunday soon came around weighed in first one to do so 108.9kg, started lifting around 12 noon, my coach Delroy kindly came along to support me as did MassageTech warm ups on Squat bar x10, 60kg x 5, 100kg x3, 130kg x1 , 150kg x1, 170kg x1, ...Opener: 190kg Good Lift 3 White Lights 2nd attempt: 200kg Good Lift 3 White Lights 3rd Attempt: 210kg Good Lift 3 White Lights Comp PR by 7.5kg Bench Press: Bar x10 60kg x5 80kg x3 100kg x1 110kg x1 Opener: 120kg Good Lift 3 White Lights Second Attempt : 125kg 3 White Lights 2.5kg comp pr Attempt 3: 130kg 3 White Lights 7.5kg comp pr Deadlifts 60kg x5 100x3 130kg x1 160kg x1 190kg x1 Opener : 210kg Good Lift 3 White Lights 2nd: 220kg Good Lift 3 White Lights 3rd Attempt : 227.5kg 3 White Lights At last in the 500 lbs club 501 lbs 4th attempt: 232.5kg 512 lbs to increase comp pr and total. Pretty good day happy with result 9/9 and 572.5kg total. 27 white lights 7.5kg PR in comp on bench, squat, deadlift. 22.5 kg comp total PR. Now for my 2016 goals. Video Footage below Exclusive coverage by my amazing coach Delroy Mcqueen. [url=] [/url] https://www.youtube.com/watch?v=4r9LZkKsvwM
strengthathlete		First session back in Gym after Competition on Sunday	18-02-2016 @ 20:33
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	First session back after competition Bench day With Assistances it hurt! Bench: bar x2x10 1x10 on 45kg Work Sets: 1x10 on 70kg 1x10 on 70kg 1x10 on 70kg 1x7 on 70kg b) Too max sets on 65kg to failure 1x20 on 65kg 1x10 on 65kg Lat Pull Downs ( Iso-lateral) 2x10 on 40kg right arm 2x10 on 40kg left arm 1x8 on 40kg left arm 1x8 on 40kg right arm 2x10 on 25kg right arm 2x10 on 25kg left arm Dumbbell Front Raises: 3x10 on 8kg right arm 3x10 on 8kg left arm Dumbbell Tricep Extensions 3x10 on 14kg right arm 3x10 on 14kg left arm Bicep Curls too finish several sets.
strengthathlete		Week One Session Two Squat Day: 19h Feb	21-02-2016 @ 11:04
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week One Session Two: Squat Day Bar 3x10 1x5 on 60kg 1x3 on 100kg Work Sets ( 4x10 on 115kg) 1x10 on 115kg 1x10 on 115kg 1x10 on 115kg 1x10 on 115kg Leg Press 1x10 on 100kg Work Sets: 1x10 on 220kg 1x10 on 220kg 1x10 on 220kg Legs feeling pretty beaten up. Romanian Dead-Lifts 1x5 on 60kg 1x3 on 100kg Work Sets 1x10 on 110kg 1x10 on 110kg 1x10 on 110kg a rest after 7 reps then had to reset. Fair bit of volume slowly building back into it, the the freshest I have been but feeling good considering and fighting through. Dead-lifts tomorrow Game on!!!
strengthathlete		Week One Session Three 20th Feb	21-02-2016 @ 11:05
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week One Session Three Dead-lift Day 60x5 100x3 Work Sets 1x10 on 130kg 1x10 on 130kg 1x10 on 130kg 1x10 on 130kg Paused Deads 2x10 on 100kg Back Raises 3 Sets of 10 on Bodyweight!
strengthathlete		Week Two Session One Bench Day with Assisstance work	23-02-2016 @ 20:09
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Post Edited: 23.02.2016 @ 20:10 PM by strengthathlete Week Two Sessions One Bench Day Bench Bar x2x10 1x5 on 40kg Work Sets: 1x10 on 80kg vid paused 1x10 on 80kg 1x10 on 80kg 1x10 on 80kg These were very comfortable every rep and set easy!! Max Reps on 70kg two sets. 1x16 on 70kg vid to follow 1x12 on 70kg Lat Pulldowns ( Isolateral) 5x10 on 40kg right arm 5x10 on 40kg left arm Dumbbell Front raises 3 sets of 10 reps on 8kg right arm 3 sets of 10 reps on 8kg left arm Dumbbell Tricep Extensions 2 sets of 10 reps on 16kg right arm 2 sets of 10 reps on 16kg left arm 1 set of 10 reps on 14kg right arm 1 set of 10 reps on 14kg left arm Bicep Curls 2sets of 10 reps on 17.5kg These were very tough after all the volume on bench I did.
strengthathlete		Week 2 Session Two Squat Day with Assistances	24-02-2016 @ 19:59
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week Two Session Two Squat Day with assistances Squats 25x2x10 1x5 on 50kg 1x3 on 80kg 1x2 on 100kg Work Sets: ( 4 sets of 10 reps on 125kg) ( Beltless) 1x9 on 125kg 1x11 on 125kg 1x11 on 125kg 1x10 on 125kg Notes: Also this looks like 120kg it is not it's 125kg as I am using the squat bar which is 25kg plus 5kg with the Olympic collars so makes the bar 30kg. Leg Press 183kg x15 233kg x15 283kg x15 Romanian Dead-lifts 70kg x5 100kg x3 Work Sets 120kg x7 120kg x5 110kg x5 Furiously losing my grip on these for some reason.
strengthathlete		Week Two Sesson Three Dead-Lift Day 25/02/2016	26-02-2016 @ 08:55
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week Two Sessions Three: Last session yesterday so made it count. Dead-lifts 70 2x5 1x3 on 100kg 1x2 on 120kg Work Sets: ( Work Sets 4x10 on 140kg) 1x9 on 140kg 1x10 on 140kg 1x10 on 140kg 1x10 on 140kg Paused Deads 2 sets of 10 on 110kg Back Raises to finish several sets of 10-15 reps
strengthathlete		Week One Session One	28-03-2016 @ 18:37
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week One Session One Bench bar 3x10 1x5 on 40kg 1x3 on 60kg 1x8 on 65kg 1x5 on 75kg 5x3 on 85kg paused 1x6 on 90kg 1x6 on 90kg 1x5 on 90kg 1x5 on 90kg 1x4 on 90kg Two Sets to Failure 1x10 on 72.5kg 1x7 on 72.5kg Close Grip Bench Press 1x6 on 70kg 1x6 on 70kg Incline Dumbbell Bench Press 20x12 on right 20x12 on left 22kg x9 on left arm 22kg x9 on right arm 1x8 on 16kg right arm 1x8 on 16kg left arm 1x6 on 16kg right arm 1x6 on 16kg left arm Dumbbell Flys 4 Sets of 10 on 8kg Lat pull downs 3x10 on 25kg 1x10 on 40kg ( Left) 1x10 on 40kg (right) Bicep Curls 3 Sets of 10 on 15kg Skull Crushers on ez bar 10 on 25kg 12 on 30kg 1x5 on 40kg Notes: Very happy with session today, looking forward to it and building up a big bench.
strengthathlete		Week Two Session One Bench Day 03/04/16	03-04-2016 @ 16:54
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week Two ( Sesson One) Bench Day Bench: bar 2x10 1x3 on 60kg 1x8 on 70kg 1x5 on 80kg Work Sets 5x3 on 90kg paused all reps 1x3 on 90kg 1x3 on 90kg 1x3 on 90kg 1x3 on 90kg 1x3 on 90kg Notes: Speed is feeling a lot better and it's starting to come back my muscle memory from surgery over a month ago now. 2 Max sets to failure on 80kg 1x12 on 80kg 1x10 on 80kg Close Grip 3 sets to faulure on 75kg 1x10 on 75kg 1x9 on 75kg 1x6 on 75kg DB Incline Bench Press 22kg x11 24kg x9 26kg x8 18kg x6 18kg x5 DB Flyes 1x10 on 12kg right + left 1x10 on 10kg Right+left arm 2x10 on 8kg Right+Left Arm Lat Pull Downs ( Isolateral) 4x10 on 35kg each arm DB Hammer Curls 2x10 on 15kg 2x10 on 12.5kg Couple of exercises passed on but will hit them in my next session just to not run before I can walk literally still.
strengthathlete		Week Two Session Two Bench Day with Assistances	05-04-2016 @ 15:59
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week Two Session Two Bench Day with assistances Bench Day with assistance work bar x10 1x3 on 40kg 1x3 on 60kg 1x8 on 75kg 1x5 on 85kg 1x3 on 95kg Work Sets ( 4x2 on 105kg Paused) 80% it's feeling comfy really won't be long until where I was. 1x2 on 105kg 1x2 on 105kg 1x2 on 105kg 1x2 on 105kg 2 sets to burn out or as close as can be with no spotter 1x11 on 85kg paused 1x6 on 85kg paused Incline Bench 5 sets of 3 reps on 70kg paused DB palms facing bench 1x10 on 27.5kg right arm 1x10 on 27.5kg left arm 1x8 on 30kg right arm 1x8 on 30kg left arm 1x6 on 32kg left arm 1x6 on 32kg right arm 1x5 on 22.5kg left arm 1x5 on 22.5kg right arm Basically 4 sets increasing weight each set. Fatbar chest supported rows 4 sets of 10 reps DB Tricep Extensions 4 sets of 15 reps on 12.5kg Hammer Curls 4 sets of 10 reps on 12kg Notes: Fairly happier I don't think I'm miles away feel I have lost a little bit of strength on higher rep work but not entirely sure, going to have good few days off now before benching again give my body maximum recovery time. Lots of eating recovery, improve sleep hopefully and most importantly give my MT a good use over next couple of days.
strengthathlete		Week 3 Session One Bench Day with assistances	11-04-2016 @ 09:07
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Week 3 Session One bar x 2x10 1x5 on 40kg 1x3 on 60kg 1x8 on 70kg 1x8 on 80kg 1x5 on 90kg Work Sets 5x3 on 105kg paused Videos below 1x15 on 70kg 1x12 on 70kg Close Grip Max sets to failure 85kg x6 85x5 85kg x4 Incline DB Bench Press 25kg x12 27.5kg x10 30kg x8 34kg x3 32kg x6 Skull Crushers 5 sets increasing weight each set 25kg x12 30kg x8 35kg x8 35kg x3 Dumbbell Flyes 4 sets of 10 reps on 10kg Lat Pulldowns 4 sets of 10 on 40kg each arm
strengthathlete		Week 3 Session Two Bench Day with Assistances	15-04-2016 @ 13:48
Member 3632, 458 posts SQ 202.5, BP 122.5, DL 225 550.0 kgs @ 104.5kgs UnEq	Yesterday's session: Week Three Session Two Bench Day with assistance work bar 3x10 1x3 on 60kg 1x8 on 70kg 1x8 on 80kg 1x5 on 90kg Work Sets 5x3 on 105kg paused, very easy and smooth reps vds to follow 1x10 on 90kg 1x8 on 90kg DB Palm Facing Bench Press 4 Sets; 10 x 22.5kg 8 x 25kg 6x 30kg 5 x 35kg Dumbbell Tricep Extensions 4x15 on 14kg Chest Support Rows 4 sets of 10 reps bodyweight.

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