New Training Journal start 2009.
12345678910 ... 212223 ... 8788899091929394959697
| EDCLARKE |  | ... | 21-11-2009 @ 15:10 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | great bench pb mike well done mate! | ||
| mikeyp | | ... | 24-11-2009 @ 20:29 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Dumbell swings and warm up with bar. Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 65kg 3 reps @ 75kg 3 reps @ 85 kg 1 rep @ 95kg 5 sets x 1rep @ 105kg 3 sets x 5 reps @ 85kg Fat man Pullups 6 x 12 reps Then some bodyweight squats and stretching hips and back. Pleased with benching, all solid reps. Floor press next week. | ||
| mikeyp | | ... | 24-11-2009 @ 20:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said:great bench pb mike well done mate! Cheers Ed. | ||
| 40_plus | | ... | 24-11-2009 @ 21:34 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | Well done Mike, great PB. | ||
| mikeyp | | ... | 26-11-2009 @ 20:02 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Swiss ball work Band work for shoulders Light dumbell hammer curls and upper back work Bodyweight squats, Stretching. | ||
| mikeyp | | ... | 26-11-2009 @ 20:03 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said:Well done Mike, great PB. Cheers Les mate. | ||
| mikeyp | | ... | 28-11-2009 @ 14:14 |
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 5 140kg x 5 150kg x 5 Cable Pullthrough 5 x 15 Pulldown abs 4 x20 Face pulls 4 x 12 Everything felt good so the stretching is working, need to keep up with this every day now. Kept the rest between sets short on the pullthroughs and this got the heart rate up nicely. I really felt these in the hams when I did them last week so want to keep them in the routine as assistance work. Hopefully they will be good for some lower back hypertrophy too!! | ||
| Finch | | ... | 28-11-2009 @ 16:05 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Great squats. 5x150 is good going for a guy with a 170PB. The patented Finch calculation system says that a 5x150 set should equate to a PB of around 182.5. | ||
| mikeyp | | ... | 01-12-2009 @ 20:36 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bench Assistance. Bike 10 mins Dumbell swings & warm up with bar x 5 mins. Floor Press, normal grip. 40kg x 10 x 2 sets 60kg x 5 70kg x 5 then 5sets x 5 reps @ 80kg. Then close grip bench (index fingers on smooth) 5 x 5 @ 80kg One arm d/bell rows 5 x 15 @ 37.5kg D/bell press 4 x 10 Tricep pushdowns 5 x 12 Pleased with this, all good solid reps. | ||
| mikeyp | | ... | 01-12-2009 @ 20:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Finch said:Great squats. 5x150 is good going for a guy with a 170PB. The patented Finch calculation system says that a 5x150 set should equate to a PB of around 182.5. I'm going back on the squat singles week after next mate so intend to get it nailed in January, I'm using December to get rid of this tightness in the lower back and hip which I'm getting after squatting. I think it's a lack of flexibility in the full squat position so I'm stretching and doing band work for the hips / glutes etc  (at least I can watch telly whilst I'm doing it)!!!! Bit of a pain really (no pun intended)!!! but need to get it right. On a positive note the band work for the shoulders has really worked Cheers mate | ||
| PhilKlidaras | | ... | 01-12-2009 @ 20:52 |
Cut him some slack, he is an american Member 311, 1751 posts | bit late on the congrats.....well done on the PR BP! need a new tag line  | ||
| mikeyp | | ... | 03-12-2009 @ 20:46 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins Lat pulldown 5 x 12 superset with band pullaparts 5 x 35 Band work for shoulders Light dumbell hammer curls and upper back work Bodyweight squats, Stretching. Foam roller arrived today, feels like a massage rolling the back but not pleasant on the quads  It's a bas***d getting older, never had to do this s**t 10 years ago | ||
| mikeyp | | ... | 03-12-2009 @ 20:48 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said:bit late on the congrats.....well done on the PR BP! need a new tag line Cheers Phil, PR's always feel good don't they. | ||
| mikeyp | | ... | 05-12-2009 @ 14:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 15 mins Lat pulldown 5 x 12 superset with band pullaparts 5 x 35 Cable pullthrough 5 x 15 Straight arm pulldowns 4 x 15 Sit ups 4 x 25 Stretching. Accessory work today, Bench on Tues then Squats next Sat. I'm thinking of slapping more weight on and doing some half squats as I want to get my right hip / lower back recovered this month, being December I don't feel I'll lose much and I've got a few work and social do's lined up, and it seems to be the full squat position which has been causing the aggravation. Want to get it sorted this month then I can move forward. The change and additional weight on my shoulders might also be a good thing for a month. | ||
| mikeyp | | ... | 08-12-2009 @ 20:36 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Dumbell swings and warm up with bar. Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 65kg 5 reps @ 75kg 3 reps @ 85 kg 1 rep @ 95kg 5 sets x 1rep @ 105kg 3 sets x 5 reps @ 85kg One arm d/bell rows 5 x 15 @ 37.5 kg straight from one arm to the other as usual then kept the rest short between sets for some conditining. Plate front raises 3 x 12 @ 20kg Pinch grip with 25kg x 3 sets per arm for max time (why? don't know really just fancied doing some grip work, can only do good I guess)!! Felt knackered after work tonight so kept to 105kg for the singles. | ||
12345678910 ... 212223 ... 8788899091929394959697
© Sugden Barbell 2026 Privacy - Terms & Conditions