New Training Journal start 2009.
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| mikeyp |  | ... | 16-06-2009 @ 20:38 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: Thanks for the info mike ,i will pass it on! front squats are f**king ace! I'll let you know Edwardo Off for Pizza now I'm feckin starving!!! Adois amigos | ||
| 40_plus | | ... | 16-06-2009 @ 22:33 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | Are you planning on competing again this year Mike? | ||
| mikeyp | | ... | 18-06-2009 @ 20:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Front Squats all without belt. Clean and press with bar, stiff leg d/lifts etc x 5 mins bar 2 x 10 reps 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 5 Then 2 x 10 reps @ 70kg 2x10 reps @ 60kg Incline abs 1 x 20 @10kg, 2 x 12 reps @ 25kg Crunches on ball 2 x 30 Used 120kg less 10% = 110kg as my max to calculate the working %ages. The 100kg set felt good, my elbows started to drop though so had to end the set, would've got more reps if I'd taken a few breaths then gone again as did the reps pretty quickly, but form was breaking down. Used the arms crossed method as I don't seem to have the flexibility to use the Oly style  The intention is to ditch the belt completely for a few months. | ||
| mikeyp | | ... | 18-06-2009 @ 20:07 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said: Are you planning on competing again this year Mike? No plans at present Les, want to focus on improving as much again for next year by consistent training. | ||
| mikeyp | | ... | 20-06-2009 @ 14:26 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Bar x 20 reps 40kg x 10 reps 60kg x 10 reps 70kg x 3 reps 80kg x 3 reps 90kg x 5 reps Then 4x10reps @ 70kg D/bell supported row 1x15@ 25kg 5x10 @30kg all paused at top. D/bell Tate tricep press 2x15@15kg. | ||
| mikeyp | | ... | 22-06-2009 @ 20:27 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Monday 22nd June 09 Bike 10 mins Warm Up. Clean & Press, stiff leg d/lifts etc x 5 mins Deficit Deadlift all standing on 25kg plate, all without Belt. All paused for one second on the floor keeping hands on the bar between reps. 60kg x 10 100kg x 5 100kg x 5 140kg x 3 152.5kg x 3 170kg x 8 reps Then 5 x 10 reps @ 100kg Ab roll outs with barbell 3 x 10 reps Bicep curls 3 x 12 @ 30kg Concentrated on technique on all sets of deadlift, really concentrating on keeping my arse down at the start and starting the pull wth my legs and back, not letting my arse shoot up first which I tend to do. The 25kg plates are 2.75" off the floor which definitely felt harder than deads off the floor but I'm not sure if I need to go higher to improve my starting strength?? I've stopped doing the touch n go deads as I feel pausing briefly and pulling from the floor will give me better carry over to Comp deads. Enjoyed these  | ||
| mikeyp | | ... | 25-06-2009 @ 20:16 |
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 3 reps @ 42.5kg 3 reps @ 50kg 9 reps @ 55kg Then Strict Military Press 4 x 10reps @ 40kg One arm Dumbell row 4 x 10 @ 45kg, 1 x 20 @ 45kg (used straps on the last set of 20). Felt knackered tonight (busy at work) and right shoulder painful on the back off sets tonight and it's been niggling since before the Comp so I'll have to be sensible with it as now is the time to get it sorted (while not training for a Comp), and rested properly if needs be, so I'll see how it feels on the bench next Tues. | ||
| 40_plus | | ... | 25-06-2009 @ 22:16 |
and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | That's some good DB Rows Mike. | ||
| mikeyp | | ... | 27-06-2009 @ 13:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Front Squats all without belt. Clean and press with bar, stiff leg d/lifts etc x 5 mins bar 2 x 10 reps 60kg x 5 82.5kg x 5 95kg x 3 105kg x 5 Then Back squats. 1x10 reps @ 60kg 2 x 10 @ 80kg 2 x 10 @ 100kg Standing Abs 4 x 15 Crunches on ball 2 x 25 Sweating like a MOFO after this | ||
| mikeyp | | ... | 27-06-2009 @ 13:13 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said: That's some good DB Rows Mike. Cheers Les My grip was giving out after 10 reps (can't use chalk at JJB gym) so sweat and deads on Monday were having an effect. I find these great for upper back, grip and the abs / obliques, gonna try and do these more often. | ||
| mikeyp | | ... | 29-06-2009 @ 21:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Trained Monday again as up in North East tomorrow and may not get back 'till late. Bike 10 mins Narrow Grip Bench Press (Index fingers on smooth part of bar). Bar x 20 reps 40kg x 10 reps 60kg x 5 reps 70kg x 5 reps 80kg 5 sets x 3 reps Then 4x10reps @ 60kg Reverse Rows - squat stands at lowest setting and lay under bar with legs extended, bench press grip and pull up 'till chest touches bar, keeping the legs straight, 5 x 10 reps These were harder than I thought they'd be  did these for a change and they feel to work the upper back well.I was supposed to rep out at 95kg tonight on the bench but right shoulder still painful when warming up so I played about with my grip and narrow grip feels ok, so I'll stick to narrow grip (approx 15" between index fingers) for a few weeks and also avoid push pressing until it's ok again. Pleased I can bench with the narrow grip, I think these will help improve my bench anyway. Did a bit of volume to get used to the movement. I'll have to alter my %ages for the 5 3 1. | ||
| mikeyp | | ... | 02-07-2009 @ 20:21 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Monday 22nd June 09 Bike 10 mins Warm Up. Clean & Press, stiff leg d/lifts etc x 5 mins Deficit Deadlift all standing on 25kg plate, all without Belt. All paused for one second on the floor keeping hands on the bar between reps. 60kg x 10 100kg x 5 100kg x 5 142.5kg x 5 160 x 3 180kg x 5 reps Felt my lower back tweak on the 5th rep so left it there and did 20 mins intervals on the bike. Disappointed with this as I felt ok warming up. My lower back has been tight since front squatting on Sat, no pain just felt less flexible and tight when bending over etc. I think it is the new movements ie fronties and deficit deads which have challenged the muscles and tendons in different ways. Feels a bit tight now, got a planned deload next week anyway so should be ok with some rest. All part of the journey I guess!! | ||
| marc | | ... | 02-07-2009 @ 22:45 |
 Dancing queenfeel the beat from the tambourine Member 84, 2568 posts SQ 225, BP 177.5, DL 275677.5 kgs @ 103kgs UnEq | some nice work mike | ||
| mikeyp | | ... | 03-07-2009 @ 21:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | marc said: some nice work mike Cheers mate Back sore and tight today so booked in for a physio tomorrow afternoon. I seem to remember having the same injury doing bent over rows when I started about 18 months ago and it was ok after a few days but I thought it best to find out if I need to do some specific stretches etc and get a diagnosis and prevent a recurrence as I don't want scar tissue building up. Only ever used a physio once before for a foot injury, but want to be proactive and get it sorted quickly. Good news is the shoulder is feeling a lot better!!! Will probably do a pump session in the morning, pulldowns, face pulls etc | ||
| mikeyp | | ... | 04-07-2009 @ 19:01 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 20 mins Then 40 mins of pumping: lat pulldowns, pressups, pushdowns, face pulls, etc. Then went for my MOT at the physio. Good news is It's nothing sinister and that I have developed some imbalances that are causing a forward pelvic tilt which is causing tightness in the lower back area and introducing the fronties and deficit deads has caused a slight pull on the left side. Physio gave me some pilates exercises to do. Sounds very gay and looks even more so, I've always been very sceptical about this but she told me the rationale behind it so I'll give it full commitment and see if it helps!!. Need to do these exercises every non training day and try to stand in a 'less arched' position if that makes sense. Same with the shoulder, suspects a bit of tendinitis and some stability exercises required for the 'rotator cuff'. As regards training it should settle quickly and then resume normal service I've a planned deload next week anyway so will let the back heal and should be back to normal week after Would be good to hear anyone elses view on pilates / stability work?? Cheers Mike | ||
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