New Training Journal start 2009.
12345678910 ... 202122 ... 8788899091929394959697
| mikeyp |  | ... | 31-10-2009 @ 15:53 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins D/bell swings 3x20@ 20kg + light stretching. Warm up with bar x 5 mins Deadlifts all without belt. 60kg 2 x 10 100kg x 5 120kg x 5 140kg x 3 160kg x 3 180kg x 1 190kg 5sets x 1 reps Then Romanian deadlifts 3 x 10 reps @ 120kg Leg raises on bench 4 x 30 D/bell hammer curls 3 x 8 @ 20kg Did a good warm up as the lower back has been feeling a bit tight and weaker lately. Think this is due to the raw beltless work over the last four months or so, so probably need to recover from that. I have two options, either lower the weight or use the belt for a couple of months, so I think I'll use the belt on squats for a couple of months, as I don't want to lower the weights. Trying the Romanian deads for a while to strengthen the hams. | ||
| mikeyp | | ... | 31-10-2009 @ 16:05 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said:good stuff in here mate.... got some more meets coming up? or are you just training for fun at the moment? Cheers Phil Next Comp is the Yorks & North East Unequipped next April (assuming it's April as last 2 years) so focussing on getting stronger in all lifts. I've been focussing on raw lifting without belt. I think it's easy to underestimate the fact that this beats you up if overdone at high %ages, so may go back to the belt on squats for a couple of months to recover a bit. Don't want to sound like a pussy but I'm still a novice at this game!! Trying your 'maximum madness' singles sessions for a while for variation, starting moderate and working up each month as I'm s**t at singles  | ||
| mikeyp | | ... | 03-11-2009 @ 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 @ 62.5kg 5 reps @ 72.5kg 3 reps @ 82.5kg 1 reps @ 92.5kg 5 sets x 1rep @ 102.5kg 3 sets x 5 reps @ 82.5kg Lat pulldowns 5 x 12 reps Tricep Pushdowns 5 x 12 reps Pleased with benching, all reps strict and fast enough. Elbow tuck becoming more natural now, just reverted back to flaring the elbows on 1 or 2 reps when the concentration went a bit. Leg drive was a bit hit and miss, still need to focus on that!! Going to the Mrs's works bonfire / barbeque on Thurs night so will try to get some assistance stuff in before Sat. Will get plenty of grub anyway  | ||
| EDCLARKE | | ... | 03-11-2009 @ 20:32 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | 5 singles 2.5k off your max is some f**king good benching mate must be a pb on the horizon! | ||
| mikeyp | | ... | 03-11-2009 @ 21:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Cheers mate, to be honest I could've got 105kg tonight for the 5 sets but will move up to 105 next time which will be 3 weeks from today (floor press next week, easy week the week after). Certainly think the floor press is helping and want to keep nudging the singles up as I have delusions of achieving some mediocre weights soon | ||
| mikeyp | | ... | 05-11-2009 @ 21:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Band pullaparts and shoulder band work, didn't have time to get in gym as went to the missus's works bonfire night do straight after work, excellent firework display, better than most displays I've seen before, really good food too. I'm eating all I want to eat and my weight is still 108kg, so I should be getting enough calories to keep getting stronger whilst staying below 110 for now!! Squats on Saturday. | ||
| 40_plus | | ... | 06-11-2009 @ 08:01 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | Surely a bench press pb is on the cards with 5 singles at 2.5 kg below your current? | ||
| mikeyp | | ... | 06-11-2009 @ 20:21 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said:Surely a bench press pb is on the cards with 5 singles at 2.5 kg below your current? Feeling much better on bench Les. The technique is improving and the 102.5s felt really solid, I could've knocked out another few singles certainly. The plan is to keep nudging up the weight on the singles and keep working on the technique so that the elbow tuck & leg drive is automatic so that when I hit maximum singles I don't revert back to elbow flaring! Using heavy singles enables me to think technique rather than just banging out the reps. The shoulders feel great now also so I'm keeping up with the band work to keep them healthy. A big pb in 2 - 3 months hopefully | ||
| mikeyp | | ... | 07-11-2009 @ 15:45 |
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. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 Belt On 140kg x 3 150kg 5 sets x 1 rep Then 120kg 3sets x 5 reps Ab rollouts with barbell 3 x 12 reps from knees to arms outstretched and back. Medicine ball ab work. Was intending to start at 160 for the 5 x 1 but still feeling a bit weaker on squats so started at 150 and will work up from there. All good depth and solid. Felt a bit tight on the right side of my lower back into my hip, even when I'd warmed up, no pain just felt less flexible in the bottom squat position. I've had this a while now so I need to get some mobility work and band prehab work done on non training days like I've done for the shoulder. Thinking back it started to get a bit tighter a few weeks into the pause squats. Need to S T R E T C H  | ||
| mikeyp | | ... | 10-11-2009 @ 20:32 |
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. 40kg x 10 x 2 sets 60kg x 5 70kg x 5 then 5sets x 5 reps @ 77.5kg paused. Close grip bench (index fingers on smooth) 5 x 5 @ 77.5kg Fat man pullups 5 x 10 reps. Feels like I get some good work in for bench when I do this session. All good fast reps (well getting faster anyway)!!!! | ||
| mikeyp | | ... | 12-11-2009 @ 19:12 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Long day at work today and feeling knackered so done some band work and had a good stretch. Gonna do some Zercher squats from the floor on Sat, WHY? cos the lower back / hip is still tight so heavy deads won't be a smart idea and it seems Zerchers are good for helping improve squat technique by forcing an upright stance. Next week is a planned Deload week so after a couple of weeks easy the hip / back should be Ok. Will report on the Zerchers, they look a b**ch on the arms   | ||
| mikeyp | | ... | 14-11-2009 @ 17:06 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins Dumbell swings 4 x 20 @ 22.5kg Warm up with bar x 5 mins. Zercher squats from the floor 4 x 10 @ 80kg Stiff leg Deadlifts (no bend at all in legs) 4 x 10 @ 80kg. Leg raises on bench 4 x 30 D/bell hammer curls 5 x 12 @ 15 kg. Enjoyed this session. Feel like I've done some work but feel much fresher than when I've done a proper workout. I'll keep it like this for a couple of weeks until the stiffness in the back clears up. The stiff leg deads have really hit my hams (no s**t sherlock)!!!! so think these could be a really good assistance exercise. Planned easy week next week which works out well cos I'm down in London with work on Thurs / Fri. | ||
| mikeyp | | ... | 14-11-2009 @ 17:30 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Not that it really matters but forgot to log; Fat man pullups 5 x 10 Shrugs 4 x 20 @ 80kg , grip kept giving out before traps  | ||
| mikeyp | | ... | 17-11-2009 @ 20:07 |
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 5 reps @ 70kg 3 reps @ 80kg 1 reps @ 90kg 1 rep @ 100kg 1 rep @ 110kg NEW PERSONAL BEST. Lat pulldowns 5 x 12 reps Tricep Pushdowns 5 x 12 reps I intended this to be an easy week and just do a few sets @ 60kg, but during the day I decided I wanted to get 110kg today, not psyched up or anything just wanted to get it done as I knew I could get it. Unracked it myself and put pressure through the legs and both feet slipped forward,causing the bar to move forward in my hands so lost a bit of energy stabilising the bar and resetting the feet. Tucked the elbows and pushed up nice and solid Back on the singles next week @ 105 5 x 1 reps. Onwards to 120 NEW TAGLINE PLEASE!!!!!!! | ||
| mikeyp | | ... | 21-11-2009 @ 13:47 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 15 mins warm up. Leg Press 200kg x 15 250kg x 12 300kg x 10 350kg x 8 400kg x 6 Cable Pullthrough 5 x15 Rope hammer curls 4 x 12 Pulldown abs 4 x 12 Face pulls 4 x 15 Lunges up to 2 x 10 @ 60kg. Medicine ball abs 4 x 25 | ||
12345678910 ... 202122 ... 8788899091929394959697
© Sugden Barbell 2026 Privacy - Terms & Conditions