Da Shetland Plan
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| Thing |  | Da Shetland Plan | 27-12-2007 @ 22:04 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 01.12.2008 @ 11:35 AM by Thing Right Guys sort of thougth that it was time for a new journalgoals for 2008 Taken from 2007 goals that were not acheived 280+ raw squat 300+ raw deadlfit 200+ raw Bench 150kg log press 220kg front squat 130+ strict press 160+ push press 150 Farmers 30 meter shoulder 160 stone 400+ yoke 20 metere Comps do th SSM qualifier and get through to the finals in May D the UKS if i Qualify from the SSM Qualifier The Eastern Districts Power Lifting Comp Bwal ( SPA ) and one more comp in PL and Strongman i hink these are acheivable goals for me so fingers crossed | ||
| Boar | | ... | 27-12-2007 @ 22:12 |
 Walk your talk Member 5, 25558 posts Administrator | best of luck mate, some heavy weights there !! would be great to do a PL show | ||
| Thing | | ... | 27-12-2007 @ 22:18 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Boar said: best of luck mate, some heavy weights there !! would be great to do a PL show yip and i can't wait the get it done will be a good experience for me | ||
| Thing | | ... | 29-12-2007 @ 18:34 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 29/12/07 Duck walk light for 20 meters 140 for 3 sets clean and press no push press all strict 80kg x 3 90kg x 3 100kg x 3 Stones over yoke at 56 inches 110kg x 3 110kg x 3 127kg x 2 felts good to get this back on track Gunz 50kg x 6 50kg x 8 50kg x 10 | ||
| Thing | | ... | 31-12-2007 @ 16:18 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 31/12/07 Standing stricted press bar x 20 40kg x 10 60kg x 10 80kg x 10 90kg x 8 100kg x 6 110kg x 1 Push press 100kg x 2 120kg x 3 140kg x 2 150kg x f Incline D/B Press bench was around 55 degrees 30kg x 12 40kg x 14 50kg+ x 10 Close grip Bench 60kg x 10 100kg x 8 130kg x 4 60kg x 16 60kg x 18 cable rows 60kg x 14 80kg x 12 100kg x 10 face puls 22.5kg x 12 32.5kg x 12 32.5kg x 12 cable side bends 20kg x 10 each side for 2 sets weighted leg raises 12.5kg x 10 for 2 sets lep press 100kg x 10 220kg x 10 300kg x 10 380kg x 10 used my oly shoes for the over head pressing and it does make a difference more stable and just felt alot better | ||
| Rob | | ... | 31-12-2007 @ 18:07 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Nice pressing Neil! | ||
| Thing | | ... | 02-01-2008 @ 16:28 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers rob i wish my deadlift would improve like my pressing has done this year, 2/1/08 still really tired after the last two days of being out late ( but didn't drick much at all ) Rack deadlift from knee 70kg x 10 120kg x 10 170kg x 6 220kg x 4 270kg x 3 300kg x f don't know what happened here 270kg x 1 270kg x 2 220kg x 5 SLDL 70kg x 10 120kg x 8 150kg x 6 Good Mornings 70kg x 10 120kg x 5 120kg x 5 Shrug's using shrug bar 180kg x 10 230kg x 10 280kg x 6 Standing D/B curls 20kg x 8 20kg x 9 20kg x 10 main focus this year will be deadlift and squats they really need to be improved as they are dragging behind and its really pissing me off that there not really improving and i don't know why i have improved my technique and using speed reps and max in diffrent weeks, there something not clicking and i'm stumped has anyone got any idea's | ||
| Joni | | ... | 02-01-2008 @ 21:33 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | great stuff mate, lets pull big this year! I have no answers on what to do, will keep it pretty simple for myself really, basically will just pull bunch of singles unless Alan steps in and tells me to do something else. Thats the whole plan  but good luck with this, will be following with interest on what kind of approach you will take. So many good ones, Ollys routine, Coan routine, swintons scientific and complicated ones, and so on. All have hard work in common | ||
| Thing | | ... | 06-01-2008 @ 17:29 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Joni said: great stuff mate, lets pull big this year! I have no answers on what to do, will keep it pretty simple for myself really, basically will just pull bunch of singles unless Alan steps in and tells me to do something else. Thats the whole plan but good luck with this, will be following with interest on what kind of approach you will take. So many good ones, Ollys routine, Coan routine, swintons scientific and complicated ones, and so on. All have hard work in common no doubt we'll get there, thinking to going back to a 3 day gym week and 1 event day but keep it simple. any training 5/1/08 5/1/08 duck walk with plates 140 10 meters 180 10 meters 235 10 meters mulible drops need to find something else to train this exercise. Stones 110kg x 4 120kg x 2 110kg x 3 left it at this need to think about getting something for this god dam duck walk for the SSM qualifier, as the plates, chain and handle is just to wide for me little legs | ||
| Thing | | ... | 07-01-2008 @ 11:00 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 07.01.2008 @ 11:01 AM just checked my weight today and i seam to be down to 148kgs so since november i had shifted 8 kgs with out trying but i have been i'll a good few times and eating habbits ahas been all over the place, only another 8 kgs to go before the comp.i've up'd my protein to 220g to 250g per day with one day off. eating more meat than suppliments and wil be changing from whey protein to pea protein for a change and because whey doens'nt seem to agree with me now. keeping the eating basic morning fruit shake with milk and protein powder - cerials or oats midmorning tuna and diet coke Lunch soup, salad, meats and fruit Mid afternoon carbs and meat Pre training diet red bull bcaa's and something carb related to eat Post 2 scoops dextrose 2 scoops of protein powder Dinner veg salad and meat, maybe some pasta or rice too havent mentioned ammounts as i'm gona keep it easy and clean which will be good aslong as i keep the protein levels above 200 i'll be just fine. oooo forgot to add the wednesday or tuesday will be a cardio day of some form of rowing | ||
| Joni | | ... | 07-01-2008 @ 11:26 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | 8kg weight loss is a good one mate. I think by just cleaning out s**t from the diet, and maintaining the high volume hard work you already do will see your weight drop in future as well. Just a guess though Do you feel any different now? Any fitter or better? | ||
| Thing | | ... | 07-01-2008 @ 11:30 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | right lads with my training for the SSM qualifier in feb lurking i have been thinking about my training after this and improving the squats and dealift so i have looked at other training journals for some insarations and what results have been obtained. Big Kens deadlift one look brutal and i doubt i would be able to maintain that over such a long period, and there fore have put the filippi/coan routine to one side. and so to my other thought of using the routine will used for his deadlift which is as follows week 1 1 set 5 reps 70% 1 set 3 reps 80% 2 sets 1 rep 90% 3 sets 3 reps 80% 1 set 5 reps 70% week 2 1 set 5 reps 70% 1 set 3 reps 80% 1 set 2 reps 90% 2 sets 1 rep 100% 3 sets 2 reps 90% 3 sets 5 reps 80 % week 3 1 set 3 reps 70% 1 set 2 reps 80% 1 set 2 reps 90% 1 set 1 rep 100% 3 sets 2 reps 90% 1 set 1 rep 95% 2 sets 1 rep 100% 2 sets 3 reps 85% 1 set 1 rep 90% 1 set 1 rep 95% 2 sets 1 rep 100% week 4 1 set 1 rep 70% 1 set 1 rep 80% 1 set 1 rep 85% 2 sets 1 rep 80% 3 sets 2 reps 70% week 5 1 rm attempted with this routine i will do deadlift and squats on alternate weeks like week 1 on the routine will be done like deadlift on week 1 and the squats week 2 the move to week to of the routine and then deadlift that week then squat then following then repaet for weeks 3 and 4 of the routine. but in week 5 of the routine the 1 rm are don in the same week but a god 4 days apart or on the same day not sure yet. assistance stuff will be cable or barbell rows and romanian, Stiff leg deadlifts and pull downs. plus the evnt movements that i will be doing to. so what do you all think? sorry will for stealling your idea | ||
| Thing | | ... | 07-01-2008 @ 11:32 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Joni said: 8kg weight loss is a good one mate. I think by just cleaning out s**t from the diet, and maintaining the high volume hard work you already do will see your weight drop in future as well. Just a guess though Do you feel any different now? Any fitter or better? feel a tad better to be honest and my clothes fitt a little better to so let hope i can get anothe 8 kgs shifted and the anothe couple before my powerlifting comp wheever it is as i havent checked yet | ||
| WILLSAN | | ... | 07-01-2008 @ 15:55 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | Thing said: so what do you all think? sorry will for stealling your idea Sounds like a plan neil! Dont apologise I hope it works as well for you as it did for me! | ||
| Thing | | ... | 07-01-2008 @ 15:56 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers lad are you going to try is again for your deadlift or arte you going to try it with the squats | ||
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