The Road To a 500K Total @ 75K UE

Thursday's "Purbeck" Session


Squats

• 85K x 10
  
• 115K x 5
  
• 125K x 3
  
• 130K x 3
  
• 132.5K x 3
  
• 130K x 3 - bar was loaded incorrectly (uneven)
  
• 132.5K x 3
  

fairly happy with my squats this week, 132.5K felt solid, will try and push it up next week

Deadlifts (using small diameter plates)

• 147K x 5
  
• 167K x 5
  
• 169.5K x 5
  
• 172K x 5 - ANOTHER REPS PB!!
  

Again great deadlift session, I had my doubts about whether I would get all the reps on the last set, but got them all, no hitching, all smooth!!.


Paul

It all seems to be going well for you. Nice one!

Sunday's "Fitness First" Session done Monday

I was at the O2 on Sunday watching the foos so sunday's session was done monday

Bench - all touch

• 50K x 10
  
• 60K x 8
  
• 80K x 5
  
• 82.5K x 5
  
• 82.5K x 5
  
• 82.5K x 5
  

Thats an extra rep on the last 2 sets, pretty happy with that

DB Bent over Rows

• 34K x 5
  
• 40K x 5
  
• 42K x 5
  
• 42K x 5
  

I also included the usual extra stuff like dips, curls etc

Paul

Looking strong

cheers marc, hopefully I can get my bench up another rep at 82.5K before the comp on the 16th as that would stand me in good stead for a 92.5K paused comp lift

Thursday's "Purbeck" Session


Squats

• 95K x 5
  
• 115K x 5
  
• 127.5K x 3
  
• 132.5K x 3
  
• 135K x 3 reps PB
  
• 135K x 3 reps PB
  

Good squat session, felt a lot more solid and I seemed to have a lot more drive off the bottom.


Deadlifts (using small diameter plates)

• 147K x 5
  
• 167K x 5
  
• 172 x 5
  
• 174.5K x 5 - ANOTHER REPS PB!!
  

Last set was very very hard, felt totally drained after it, still got it, no hitching. I have noticed I am leaning back too much at the top which is straining my lower back. I need to concentrate on using my shoulders more to shrug back rather than leaning back so much. My lower back is a little sore today beacuse of this, nothing major but I need to be careful. I will stick at this weight for a few weeks now and concentrate on form and speed. This is the target weight I mentally set myself to reach by Xmas, so I am ahead of target.

2 more proper training sessions till the Dorset Xmas comp.

Paul

good deadlifting there buddy

looking strong for new PBs mate!

Good lifting, and well done for realising that there is a time to progress and a time to consolidate.

Sunday's "Fitness First" Session done on Actual Sunday for a change


Bench - all touch

• 60K x 8
  
• 70K x 5
  
• 80K x 4
  
• 80 x 4
  
• 82.5K x 4
  
• 85K x 2
  

Not that happy, strength seemed down a little, not good. I felt quite tired and I probably should have eaten more carbs earlier on in the day, I also forgot to take my creatine too.

DB Bent over Rows

• 36K x 5
  
• 40K x 5
  
• 42K x 5
  
• 44K x 5
  

Happy with my rows, weight is up 2KG for reps now


Paul

How do you find fitness first then, I sometime use one.

Ice: I use the one in Poole which is a head office and its very well equipped. They have about 4-5 bars, 3 are ivanko, loads of plates, enough space for deadlifting etc, loads of machines. Price is also good £32 a month.

The negatives are that of any "health club", it can get full of posers and wanabies doing endless sets of bench that are too heavy and so require the spotter to assist from the 1st rep.

The other negative which I just dont see the logic in: They renewed the floor as it was getting damaged, so they put down solid metal, then LAMINATE ontop (WHY WHY??) and then rubber matting ontop of that. So you can imagine what a typical PL deadlift session does to it floor, yep it smashes the laminate to pieces and now the floor has "holes" in it in places.

Oh and ppl stop and watch when you deadlift anything over about 100KG as thats obviously quite impressive

yea those gyms are s**tty for atmosphere, its just hard to get inspired in there. Plus I don't really like the attention you get when you do anything over two plates....with that said though, one can still use it for whats its worth. But if that is all you know and you've never been exposed to the darker side, then you will be stuck in a rut forever.

I used to train at a total fitness. You cant compare it to a proper hardcore focused gym for atmosphere. You get allot of c**ts too. I used to have loads of problems with the people who worked there aswell. Telling me not to shout and drop the weights down gently... Do you ever get complaints?

Haha I remember a couple of years back, when a woman told me to stop making so much noise from dropping the deadlifts. I told her to go to a library if she was after some peace and tranquility.

But I think things have changed slighly now, the powerlifts are more popular with more people doing them now. Obviously people always benched but at least most people now know what a deadlift is!