2009 - A Year for Strength

I would do a HILARIOUS amount of tricep/lockout work mate, if you can touch a 5board with 90kg just, think how much weight you would need to touch your actual (undersized and girl-like) chesT?

Are you training with anyone who uses a shirt because it's possible to touch with alot less weight than people think even in very tight or jacked up shirts it just involves pulling the bar down fast, really try and bring it down fast and i bet you'll touch alot smaller board than the one you are doing now. Also with a faster descent there is less time under the bar and as long as its a smooth descent you generally get a press command alot quicker as once its stopped moving the judges know its definitely at the chest.

Smallsy, remember when I told you its well gay to be talking about chest size? I notice you are doing it again!

And yeah im training with some experienced equipped lifters at the moment while im in Leeds. Might be a bit stuck once I get back to Manchester though.

where there is a will, there is a way. Adlington and ashton both sport a good selection of equipped lifters.

Sugden sucks!

You are right Joni, I will work something out.

Sugden does suck but it has a strange place in my heart, plenty of fun times in that gym.

So ive been on holiday which was very fun but it does mean building my training back up before starting my comp build-up pretty soon.

Saturday 29/08/09 at Husa President Park Hotel gym, Brussels

Bench:
40kg x 5
50kg x 5
60kg x 5

Some db stuff

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After discovering my hotel had a gym I had the intention of going a few times, training light but keeping myself going. After discovering that the best thing about the gym was the view out of the window (which was pretty ace) and how weak I am the night after drinking a few Belgian ales and not eating much in the morning I gave up on this idea.

Wednesday 2/09/09 at Fitness First, Leeds

Squat:
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5

Bench:
50kg x 5
60kg x 5
65kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Deadlift:
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5

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A nice comeback session. I might have nailed by bench set-up now to get a consistent arch. Im also working on my bench groove in general, now ive improved my shoulder strength im widening my grip a bit which has helped me touch lower down my chest.
Comedy moment of the week: When I had loaded up 140kg on the squat bar a guy asked me how many sets I had left. Knowing this guy is nowhere near as strong as he thinks he is I nonchanlently said "Im keeping it really light today so this is my final set", as expected the look of shock and confusion on his face was priceless.

Friday 4/09/09 at Fitness First, Leeds

Squat:
70kg x 5
90kg x 5
Knee wraps on
110kg x 5
130kg x 5
150kg x 5

Bench:
50kg x 5
60kg x 5
65kg x 5
70kg x 1
72.5kg x 1
75kg x 1

Plus some assistance stuff. Did 40 x 5 db rows again, much easier on a db with some knerl!

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The comeback is coming along quite nicely. Only a couple of weeks before my long awaited (or not) return to the Sugden!

I was planning on doing a full update on my progress last week but since my grandad passed yesterday morning I really cba atm. Im mostly doing this update so I dont forget where my pbs are and where my training is at.

Tuesday:
Military Press: 50kg x 3 - 3 rep pb, 55kg x 1 - 1 rep pb
Bench: 77.5kg x 1, 80kg x 1, 82.5kg x 1
Db rows: 42.5kg

Thursday:
Squat: 160kg x 5 (in knee wraps)
Deadlift: 150kg x 5

Saturday:
Bench: 85kg x 1 raw, 92.5kg touched to a 4 board in a different shirt. Now wearing a Titan Fury.

Sincere condolences Luke.. stay strong.

Condolences buddy!!
See you soon.

Cheers Beard, cheers Smallsy.

Tuesday 15/09/09 at Fitness First, Leeds

Bench:
50kg x 5
60kg x 5
65kg x 5
70kg x 2
70kg x 2
70kg x 2
70kg x 2
70kg x 2

Military Press:
30kg x 5
40kg x 5
45kg x 3

Some lame assistance work

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I felt really off it on Tuesday, bit of the old manflu so I was pretty weak and training was pretty lame.

Thursday 17/09/09 at Fitness First, Leeds

Squat:
70kg x 5
100kg x 5
125kg x 5
150kg x 5
175kg x 5 - 5 rep pb

Deadlift:
70kg x 5
100kg x 5
130kg x 5
160kg x 5

Plus some light assistance including stacking the leg press again
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This session was a lot more like it, I felt a lot better but not 100% so I didnt get much assistance in but I was really happy with the squats.

Very nice squats Luke!

Sounds like nice squatting!

Cheers guyts, my squat is going really well at the moment! Back in the suit tomorrow, see if I can hit some really big numbers.

Saturday 19/9/09 at Ralls Gym, Leeds

Bench:
50kg x 5
60kg x 5
70kg x 3
75kg x 2
80kg x 1
Shirt on
85kg x 3 - 3 board
90kg x 3 - 3 board
95kg x 3 - 3 board
100kg x 2 - 3 board

Squat:
70kg x 5
100kg x 5
Knee wraps on
130kg x 5
155kg x 5
177.5kg x 5 - 5 rep pb

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A great session. Im finally getting somewhere with my shirted bench, I felt like I could press more and get this weight closer to my chest which are both really good signs. I was really happy with my squat, its going really well at the moment jsut in knee wraps so hopefully this will translate to some solid suited PBs and then a nice big squat at the worlds! At this point Id really like a 240kg squat, a 250kg is doable and would be awesome!

Monday 21/09/09 at Fitness First, Leeds

Bench:
50kg x 5
60kg x 5
70kg x 5
75kg x 2
75kg x 2
75kg x 2
75kg x 2
75kg x 2
77.5kg x 1

Plus some upper body assistance stuff.

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This wasn't a great session, my upper body was tired from shirted benching so I couldnt get much volume in. In future I will give myself two days off benching shirted rather than one, meaning I can get a decent amount of work in.

All in all im feeling pretty good. Moving back to Manchester means training at the Sugden and hopefully some sessions in Ashton. I have to lose a few kgs which is pretty lame but it needs to be done!

Back to the Sugden!

Friday 26/09/09 at Sugden Sports Centre, Manchester

Squat:
Suit on, rolled down
70kg x 5
100kg x 5
Knee wraps on also
130kg x 3
Suit on, rolled up straps down
160kg x 3
182.5kg x 3

Bench:
60kg x 5
70kg x 5
80kg x 2
85kg x 1
90kg x f
90kg x f

Deadlift:
70kg x 5
100kg x 5
130kg x 3
150kg x 3
170kg x 3

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Really happy with my squat, wasnt great but good enough for a first session back in the suit since I got in a few decent reps. Bench was lame, starting to get a bit of a mental block on 90kg, quite frustrating. Deadlift felt good, especially after squatting and benching.

Trained with Smallsy who had similar problems on bench but kept me motivated throughout by going "Worlds!". Also saw Alex at the start of his session, showing me how s**t my bench is.

Monday 28/0/09 at Sugden Sports Centre, Manchester

Bench:
50kg x 5
60kg x 5
70kg x 3
75kg x 2
75kg x 2
77.5kg x 2
77.5kg x 1
80kg x 1

Military Press:
30kg x 5
40kg x 5
45kg x 3
50kg x 1

Barbell Rows:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Plus some light db work and some lat pull down

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Bench was really weak today, my shoulders didnt feel great but they felt better after I had done some shoulder assistance work so hopefully I can just write this off as an off day and get back to some decent benching.

Wednesday 29/09/09 at The Sugden Sports Centre, Manchester

Squat:
Suit on, rolled down
70kg x 5
100kg x 5
Suit rolled up, straps down, knee wraps on
130kg x 3
160kg x 3
190kg x 3

Deadlift:
70kg x 5
100kg x 5
125kg x 3
150kg x 3
175kg x 3

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Happy enough with this session, deadlift felt a bit heavy but deadlifting is s**t at the Sugden.

Saturday 3/09/09 at Ralls Gym, Leeds

Bench:
60kg x 5
70kg x 5
80kg x 2
80kg x 2
Shirt on
90kg x 1 - 3 board
110kg x F - 3 board
100kg x 1 -1 board

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Good and bad, typical of my bench. But considering how ill I have felt since this session im not too suprised I wasnt feeling very strong.

i show alex how s**t his bench is and moz shows me how s**t mine is ad infinitum !

good stuff luke mate, i still think about your nice coat.

the worlds will be great , your gonna be in your element my man !!