New Training Journal start 2009.
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| PhilKlidaras |  | ... | 08-06-2009 @ 23:16 |
Cut him some slack, he is an american Member 311, 1751 posts | what Ed said.....bloody good effort! you'll be back and for more!!! | ||
| mikeyp | | ... | 09-06-2009 @ 18:04 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Lurkio said: Congratulations Mikey. Comp PB as well - nice!  Thank you Lurkio | ||
| mikeyp | | ... | 09-06-2009 @ 18:26 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Finch said: Looks like you had a good day out and 1st place to boot. Well done mate. Are you entering the "All England" in August? Thank you Finch. I aim to lose a few kilos of blubber now Finch over the next couple of months by starting back on the 5 3 1 next week but having three months of Front squats with back squats as assistance, push press with military as assistance, and deficit deadlifts with power cleans as assistance, plus bench of course. This will keep things interesting and give my body a change and will work on my weak points ie slow off the floor on deads, and focus on technique and strengthening my weakest part of all lifts. The aim is to drop approx 5kg of fat by increasing low intensity cardio, then get back to squats and normal height deads in September, drop the cardio and build again as I want 190kg squat 110 - 115 bench and 240 - 250 dead in a Comp next year in the 110's,(obviously more if poss but I think that's realistic) ultimate short term goal is to qualify for the Brits which may take another couple of years. | ||
| mikeyp | | ... | 09-06-2009 @ 18:27 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: what Ed said.....bloody good effort! you'll be back and for more!!! Ta very much Mr K | ||
| mikeyp | | ... | 09-06-2009 @ 18:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: well done mate great effort, shame about your grip on the 227.5 as you did all the hard work ,real gutsy pull! Cheers Ed, I could feel the bar starting to slip at the top and looking at the vid I think I rushed the very last part of the lift which seemed to jerk the bar out of my grasp  I really thought I had it How's it goin' with the 5 3 1 ? | ||
| EDCLARKE | | ... | 10-06-2009 @ 07:42 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Enjoying the 5/3/1 I worry slightly about not lifting heavier weights, but I guess thats the whole point of the program, so Ive pushed it to the back of my mind.I'm one of those types who has a nagging worry that if I'm not banging away at the heavy stuff week in week out I'll loose strength! On a different note I watched my brother compete in a half ironman triathlon a few weeks ago as part of his preparation for the uk ironman, f**king hell is that hardwork it sounds bad enough on paper but when you actually see it you realise how hard it is ,I can understand why you stopped and took up the lazy mans sport of powerlifting!  | ||
| mikeyp | | ... | 11-06-2009 @ 19:29 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: Enjoying the 5/3/1 I worry slightly about not lifting heavier weights, but I guess thats the whole point of the program, so Ive pushed it to the back of my mind.I'm one of those types who has a nagging worry that if I'm not banging away at the heavy stuff week in week out I'll loose strength! On a different note I watched my brother compete in a half ironman triathlon a few weeks ago as part of his preparation for the uk ironman, f**king hell is that hardwork it sounds bad enough on paper but when you actually see it you realise how hard it is ,I can understand why you stopped and took up the lazy mans sport of powerlifting! Gonna be doing some fronties for a couple of months Ed, I know you're an advocate, tips will be appreciated. Good luck to your bruv, let me know if he needs any assistance with his training (I've done 11 Ironman distance Tris so I've been there and got, well, 11 T shirts  ) although most of his training will be done now I guess for the Bolton race, but seriously let me know mate as I have done some coaching in the past before work got too busy, and you're right I don't miss training 20 hours + per week whilst working full time | ||
| EDCLARKE | | ... | 12-06-2009 @ 07:12 |
not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | mikeyp said: EDCLARKE said: Enjoying the 5/3/1 I worry slightly about not lifting heavier weights, but I guess thats the whole point of the program, so Ive pushed it to the back of my mind.I'm one of those types who has a nagging worry that if I'm not banging away at the heavy stuff week in week out I'll loose strength! On a different note I watched my brother compete in a half ironman triathlon a few weeks ago as part of his preparation for the uk ironman, f**king hell is that hardwork it sounds bad enough on paper but when you actually see it you realise how hard it is ,I can understand why you stopped and took up the lazy mans sport of powerlifting! Gonna be doing some fronties for a couple of months Ed, I know you're an advocate, tips will be appreciated. Good luck to your bruv, let me know if he needs any assistance with his training (I've done 11 Ironman distance Tris so I've been there and got, well, 11 T shirts ) although most of his training will be done now I guess for the Bolton race, but seriously let me know mate as I have done some coaching in the past before work got too busy, and you're right I don't miss training 20 hours + per week whilst working full timehe's a marathon runner so he's got no problems with the run,he's going ok on the bike except he keeps getting punctures,his biggest problem is the swim as the spaz cant swim front crawl in a straight line,and keeps having to mix it up with a bit of brest stroke to keep on course.What he probably could do some advice with is diet and carbs to take during the race as he knows f**k all about that! | ||
| mikeyp | | ... | 16-06-2009 @ 19:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins. Clean and press with bar, stiff leg d/lifts etc. x 5mins Push Press from squat stands as usual. 20 reps with bar 10 reps @ 30kg 5 reps @ 40kg 5 reps @ 45kg 12 reps @ 50kg Then Strict Military Press 4 x 10reps @ 40kg Strict Bent over rowing 5 x 10 reps @ 60kg First time I've done Push Press so I've started working off a low max of 6okg (90% of 65kg) and will work up from here. First workout back after the Comp, so didn't kill myself tonight,really busy at work so the time off was used just to chill out ie no cardio or anything. Front squats on Thursday for the first time so will be experimenting to find working weights etc. | ||
| PhilKlidaras | | ... | 16-06-2009 @ 20:00 |
Cut him some slack, he is an american Member 311, 1751 posts | good stuff..... as a word to the wise....don't go for a death grip on the bar...use the finger tips to kinda guide the bar into position and ALWAYS keep the elbows pointing up!!! of course this all assumes that you are going to use the OLY style rack! | ||
| mikeyp | | ... | 16-06-2009 @ 20:09 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: mikeyp said: EDCLARKE said: Enjoying the 5/3/1 I worry slightly about not lifting heavier weights, but I guess thats the whole point of the program, so Ive pushed it to the back of my mind.I'm one of those types who has a nagging worry that if I'm not banging away at the heavy stuff week in week out I'll loose strength! On a different note I watched my brother compete in a half ironman triathlon a few weeks ago as part of his preparation for the uk ironman, f**king hell is that hardwork it sounds bad enough on paper but when you actually see it you realise how hard it is ,I can understand why you stopped and took up the lazy mans sport of powerlifting! Gonna be doing some fronties for a couple of months Ed, I know you're an advocate, tips will be appreciated. Good luck to your bruv, let me know if he needs any assistance with his training (I've done 11 Ironman distance Tris so I've been there and got, well, 11 T shirts ) although most of his training will be done now I guess for the Bolton race, but seriously let me know mate as I have done some coaching in the past before work got too busy, and you're right I don't miss training 20 hours + per week whilst working full timehe's a marathon runner so he's got no problems with the run,he's going ok on the bike except he keeps getting punctures,his biggest problem is the swim as the spaz cant swim front crawl in a straight line,and keeps having to mix it up with a bit of brest stroke to keep on course.What he probably could do some advice with is diet and carbs to take during the race as he knows f**k all about that! Tell him to get new tyres for the race and have a couple of rides on them before the race to make sure they're glued onto the rims correctly (if using tubulars) alternatively that the inner tube is not nipped if using clinchers. Tell him to work up to a couple of brick sessions (run straight after a bike ride) of 100 mile bike then run 8 to 10 miles straight after, these are the most important sessions, tell him to drop the high intensity training in favour of recovery from the distance sessions as it's mostly about getting the body to adapt to burning fats instead of carbs during exercise. Use the same nutrition that is to be used during the race during these long sessions. Nutrition wise eat carbs every 30 mins on the bike, something like Power bars alternated with mini Mars bars (don't sound hi tech but they work)!! and drink water with the food to assist assimilation, then replace electrolytes every 30 mins also (at 15mins eat + water, at 30 mins drink 250ml electrolyte / carb drink, 45 mins eat + water etc etc). It is very important not to drink too much pure water as this can actually cause overhydration (get him to google hyponatraemia, not pleasant)!!! During the run I always stuck with energy gels with water and electrolyte / carb drinks as it's easier to assimilate whilst running. Tell him also to focus on running the second half of the marathon quicker than the first (he probably knows that anyway). Give me a shout if he needs more info. Cheers | ||
| mikeyp | | ... | 16-06-2009 @ 20:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: good stuff..... as a word to the wise....don't go for a death grip on the bar...use the finger tips to kinda guide the bar into position and ALWAYS keep the elbows pointing up!!! of course this all assumes that you are going to use the OLY style rack! Thanks Phil, is there an advantage to using the Weightlifting style ? or is there a potential for wrist injury for a beginner. My aim is to improve my squat so I don't mind the abuse from my mate Ed who I train with on Tuesdays (he's a quality weightlifter) for using the gay arm crossover style I've seen used !!!. | ||
| PhilKlidaras | | ... | 16-06-2009 @ 20:20 |
Cut him some slack, he is an american Member 311, 1751 posts | AFA wrist injury: in my opinion no there isn't, but this assumes the condition that the beginning FSQ'er takes the time and effort to stretch the necessary structures in the arm/wrist elbow/hand and has no orthopedic impediments AFA actual benefits, i have tried both racks, though i will admit to giving the OLY rack a longer trial....... i believe the OLY rack to be more secure for bar positioning have a look here: http://jva.ontariostrongman.ca/FS.htm and instead of the clamps mentioned in the article, i have taught folks to use the FSQ OLY rack with straps used in place of the clamps | ||
| EDCLARKE | | ... | 16-06-2009 @ 20:34 |
not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Thanks for the info mike ,i will pass it on! front squats are f**king ace! | ||
| mikeyp | | ... | 16-06-2009 @ 20:37 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: AFA wrist injury: in my opinion no there isn't, but this assumes the condition that the beginning FSQ'er takes the time and effort to stretch the necessary structures in the arm/wrist elbow/hand and has no orthopedic impediments AFA actual benefits, i have tried both racks, though i will admit to giving the OLY rack a longer trial....... i believe the OLY rack to be more secure for bar positioning have a look here: http://jva.ontariostrongman.ca/FS.htm and instead of the clamps mentioned in the article, i have taught folks to use the FSQ OLY rack with straps used in place of the clamps Many thanks Phil I'll check it out before Thurs | ||
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