New Training Journal start 2009.
12345678910 ... 181920 ... 8788899091929394959697
| EDCLARKE |  | ... | 03-09-2009 @ 21:29 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | nice set of squats mike ,I might give those paused squats a go i imagine they're pretty tough on the legs the next day though so maybe not!  | ||
| mikeyp | | ... | 03-09-2009 @ 22:44 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Thanks for the kind words guys. You're gonna be complimenting me on my bench also soon Phil  Cheers Boar 400lbs is gonna get well n truly smashed soon!!! good luck for the comp by the way, been following your progress, really impressive pressing, but nail that 240 dead!!! Ed yeah the paused squats will really help I think, and yeah I got some great DOMS last week and that's after keeping them fairly light. I try to keep more upright on the descent and concentrate on pushing my head and chest back when pushing out of the hole, so I'm trying to strengthen the right muscles and dial in better technique, god knows I need it | ||
| mikeyp | | ... | 10-09-2009 @ 22:21 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | s**t week this week, work and other life stuff getting in the way of training and can't train this weekend as taking some customers to Italy and don't get back until late Tuesday so probably won't get a proper workout until next Wed / Thursday, which will be two weeks without a proper session   Pissed off as the bench technique is improving and my programme has been interrupted. Will do some bodyweight stuff to tick over and will start back over and repeat week 1 weights again, then move up again from there. On a positive note the shoulder feels great!! | ||
| mikeyp | | ... | 16-09-2009 @ 20:30 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 3 reps @ 65kg 3 reps @ 72.5kg 10 reps @ 80kg Then 70kg (for technique work) 5 reps, 5, 5, 5, 12 on last set. Fat man pullups 5 x 10 reps Tricep pushdowns 5 x 12 reps Lat Pulldowns 5 x 10 reps. Technique felt a bit off on the 80kg set and I got to the last rep and realised I'd forgotten to use any leg drive. Technique on bench soon goes if I leave too long between bench sessions. Felt great to workout after a busy weekend in Italy (work related) and feeling I'm making gains on bench  I'll do some squats on Sat to get back into it and then get back on track next week. Cheers Mike | ||
| mikeyp | | ... | 19-09-2009 @ 13:33 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 110kg x 3 122.5kg x 3 140kg x 6 Then 85 kg 5 x 5reps paused for 2- 3 seconds in the hole (technique work). Pulldown abs 4 x 10 - 15 reps Crunches 2 x 30 Happy with this as I've done no squats or deads for over two weeks. | ||
| goodwinm | | ... | 19-09-2009 @ 13:36 |
 a PB is a PB ! Member 539, 1086 posts | mikeyp said:Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 110kg x 3 122.5kg x 3 140kg x 6 Then 85 kg 5 x 5reps paused for 2- 3 seconds in the hole (technique work). Pulldown abs 4 x 10 - 15 reps Crunches 2 x 30 Happy with this as I've done no squats or deads for over two weeks. It's good getting back into the groove isn't it? | ||
| mikeyp | | ... | 19-09-2009 @ 13:39 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Sure is mate, legs felt good just the technique felt a bit rusty!!! | ||
| PhilKlidaras | | ... | 19-09-2009 @ 14:17 |
Cut him some slack, he is an american Member 311, 1751 posts | beltless SQ are what the cool kids do good stuff on the SQ......... and if BP weren't a part of PL, i wouldn't do it!!! | ||
| mikeyp | | ... | 22-09-2009 @ 20:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 3 reps @ 65kg 3 reps @ 75kg 10 reps @ 82.5kg Then 72.5kg (for technique work)5 sets x 5 reps. Fat man pullups 5 x 10 reps Increased 2.5kg and hit the same reps as last week so pleased with this. Never done 82.5kg for 10 reps before so this is a PB for this weight | ||
| mikeyp | | ... | 24-09-2009 @ 20:43 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 20 mins Lat Pulldowns (superset with band pull aparts), Seated row, Tricep pushdowns, Straight arm pulldowns (superset with hammer curls), all for 5 sets of 10 - 12 reps, then band retractions for shoulders. I'm on the first week of the following 5 3 1 routine. Week 1 Tues: 531 bench Thurs: Assistance day, basically what I feel like doing, either additional work for bench, squat etc or core / shoulder prehab work. Sat: 531 Squat Week 2. Tues: Bench assistance: eg. close grip bench / floor press / dumbell bench / Incline bench etc. Thurs: Assistance day Sat: Deadlift 531 Week 3. Repeat week 1. Week 4. Repeat week 2. Week 5. Deload. This basically gives me two hard sessions per week and one 'as I feel' session which I can use as a strength builder or a session to keep the shoulders healthy etc I'm doing this because work is full on at the moment and it takes the pressure off having to get to a gym on Thursdays if I'm working late, as I can still get some bodyweight stuff done and band work etc at home, and the hardest session of the week will be on a Saturday so I get a good recovery over the weekend. I'm confident I can make good gains with this routine but two weeks is a long time between squat and dead sessions so I'll have to give it a try and time will tell. Cheers Mike | ||
| mikeyp | | ... | 26-09-2009 @ 14:17 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 110kg x 3 125kg x 3 142.5kg x 6 Then 85 kg 5 x 5reps paused for 2 - 4 seconds in the hole Pulldown abs 4 x 10 - 15 reps. Incline abs with 25kg plate on chest 3 x 12 Good session, feeling good without the belt, pleased with this. Was going to use 145 for the last set but stuck with the plan. Previously I've added 5kg each month to each working set however the 5kg should be added to the maximum weight and then the working weights / %ages re calculated off that, although I did round up the 137.5 to 140kg last time Bench assistance on Tuesday. | ||
| EDCLARKE | | ... | 26-09-2009 @ 18:01 |
not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Nice squatting Mike how long till the belt goes on? | ||
| mikeyp | | ... | 29-09-2009 @ 20:21 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bench Assistance. Bike 10 mins Warm up with bar 5 mins. Floor Press, normal grip. Bar x 20 40kg x 10 60kg x 5 then 5 x 5 @ 70kg paused. Close grip bench (index fingers on smooth) 5 x 5 @ 70kg Strict One arm D/bell rows 5 x 12 @ 42.5 D/bell shoulder press 5x12 @ 15kg D/bell tricep rolls 3x15 @ 20kg. Training on my own tonight so used a technique for the floor press (to get the bar in position for the first rep) I saw Mark Felix use on a video in someone's journal a while ago, basically you lay with your hands on the bar outstretched behind your head and pull the bar towards you (with your headturned to the side so the bar can travel over your face)and kind of flip your arms up to benching position using the momentum of the bar. Kept the weights moderate, can tell I've worked the triceps though | ||
| mikeyp | | ... | 29-09-2009 @ 20:26 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said:Nice squatting Mike how long till the belt goes on? Cheers Ed Gonna keep going until I need to use the belt to get the required reps which should be in a few months, then use the belt 'till I need to re calculate the %ages again, then take the belt off and work up again. | ||
| mikeyp | | ... | 01-10-2009 @ 20:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Assistance session. Bike 20mins Lat pulldown 5 x 10 ( 5kg heavier) superset with band pullaparts x 30 reps. Pressups 5 x 20 reps Pushdowns 5 x 10 Band work for shoulders Stretching All beltless Deads on Sat. | ||
12345678910 ... 181920 ... 8788899091929394959697
© Sugden Barbell 2026 Privacy - Terms & Conditions