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jpeacock24/05/11 @ 15:25
Hi everyone, I competed in my first powerlifting meet last Sunday at intershape in Colne. It was a truly great experience and I was able to get loads of advice from some great lifters.
heres the summary,
Squat,
first-170 good
second-180 good
third-190 good
felt good with these, no real problems, just need to pay more attention to the refs who let me off lightly with a few things.
Bench,
messed up on my first attempt as i didnt wait for the start signal like a retard!!
first-110 fail
second-110 easy
third-120 also fairly easy
I put it all down to a lack of experience!
Deadlift
first-220 good
second-230 good
third-240 good
I was very happy with how it all went and with meeting some good lads who gave me lots of great advice. Many thanks to all the organisers as well for a great comp.
will post a video up soon...
heres the summary,
Squat,
first-170 good
second-180 good
third-190 good
felt good with these, no real problems, just need to pay more attention to the refs who let me off lightly with a few things.
Bench,
messed up on my first attempt as i didnt wait for the start signal like a retard!!
first-110 fail
second-110 easy
third-120 also fairly easy
I put it all down to a lack of experience!
Deadlift
first-220 good
second-230 good
third-240 good
I was very happy with how it all went and with meeting some good lads who gave me lots of great advice. Many thanks to all the organisers as well for a great comp.
will post a video up soon...
jpeacock24/05/11 @ 16:43
jpeacock24/05/11 @ 18:58
Post Edited: 24.05.2011 @ 18:59 PM by jpeacock
training today,nice and easy after Sunday!
clean and press x3 at 60kg,70kg,80kg
6press ups
9 bw squats
1min between each set 5 sets total.
DB bench
30kgx12 then 10 wood chops with a 20kg plate
3 sets
pullup to pressup x10x3
ran a mile home, was panting quite abit!
jpeacock25/05/11 @ 19:12
todays training,
conditioning with a 16kg kettlebell.
on both hands
10 snatches
10 clean and press
10 overhead squats
10 overhead lunges
10 upright rows
10 one arm rows
10 swings
same but with 15 swings, then 20, 25
four sets total.
3 hours after this i did 12 30m hill sprints.
where i live has way to many hills!!!
conditioning with a 16kg kettlebell.
on both hands
10 snatches
10 clean and press
10 overhead squats
10 overhead lunges
10 upright rows
10 one arm rows
10 swings
same but with 15 swings, then 20, 25
four sets total.
3 hours after this i did 12 30m hill sprints.
where i live has way to many hills!!!
jpeacock26/05/11 @ 15:24
training today.
shoulder and rotator cuff work to warm up.
Bench,
all paused,
barx20
60kg 3x3
80kg x2
100kg x2
120kg x2
120kg x2
120kg x2
120kg x2
120kg x2
these were a b**ch
CGBP
paused,
100kg x5
100kg x4
100kg x3
aimed for 3x5 but my triceps were having non of it!
incline bench
not paused,
80kg 3 sets of 8
negative dips ss cable flys ,10 each x2.
tri-pulldowns ss rear delt flys ss face pulls, 10 eachx2.
pretty sore after that!
shoulder and rotator cuff work to warm up.
Bench,
all paused,
barx20
60kg 3x3
80kg x2
100kg x2
120kg x2
120kg x2
120kg x2
120kg x2
120kg x2
these were a b**ch
CGBP
paused,
100kg x5
100kg x4
100kg x3
aimed for 3x5 but my triceps were having non of it!
incline bench
not paused,
80kg 3 sets of 8
negative dips ss cable flys ,10 each x2.
tri-pulldowns ss rear delt flys ss face pulls, 10 eachx2.
pretty sore after that!
jpeacock28/05/11 @ 14:10
Saturdays training,
squat
60kgx5x2
100kgx5
120kgx5
140kgx5
140kgx5
140kgx5
140kgx5
140kgx5
leg press-high and wide stance
4 plates a side X12
6platesx12
8platesx12
10platesx12 then dropsets dropping 2 plates each go.
Bodyweight rows
4x10
underarm close crip pulldowns
4x10
db shrugs ss db rows
30kg x10 on each
40kg x10
50kg x8
hanging leg raises
4x10
squat
60kgx5x2
100kgx5
120kgx5
140kgx5
140kgx5
140kgx5
140kgx5
140kgx5
leg press-high and wide stance
4 plates a side X12
6platesx12
8platesx12
10platesx12 then dropsets dropping 2 plates each go.
Bodyweight rows
4x10
underarm close crip pulldowns
4x10
db shrugs ss db rows
30kg x10 on each
40kg x10
50kg x8
hanging leg raises
4x10
dan30228/05/11 @ 14:50
jpeacock28/05/11 @ 15:02
jpeacock30/05/11 @ 21:03
power session,
high pull,
60kg x5
80kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
power clean
80kg 5x5
hang clean
60kg 5x5
power shrugs
100kg 5x5
db snatches
30kg db 5x5 each arm.
deadlift,
140x2
160x2
180x2
200x1f2
was trying to be fast with these, the 200kg shot of the floor on the first but lock out was tough going. again it shot of the floor with the second but by the lockout i just had nothing left. was a tough session!!
high pull,
60kg x5
80kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
power clean
80kg 5x5
hang clean
60kg 5x5
power shrugs
100kg 5x5
db snatches
30kg db 5x5 each arm.
deadlift,
140x2
160x2
180x2
200x1f2
was trying to be fast with these, the 200kg shot of the floor on the first but lock out was tough going. again it shot of the floor with the second but by the lockout i just had nothing left. was a tough session!!
Wiegieboard30/05/11 @ 21:05
jpeacock30/05/11 @ 21:10
jpeacock01/06/11 @ 13:22
Wednesday training,
Bench,
bar xfew
60kg x5
60x5
80x5
100x5
120x1
130x1
140x1xf
new i probably wasnt gonna get the second but i felt quite gd so i though id give it a go. its getting better!
CGBP
100kg 5x5
incline bench
60kg 3x10
cable crossovers
3x10
tri-pulldowns
3x10
rear-delt fly ss face pulls
3x10each
Ran home afterwards, im starting uni September so am doing lots of running for rugby!
very happy with the bench, run was tough afterwards though!
Bench,
bar xfew
60kg x5
60x5
80x5
100x5
120x1
130x1
140x1xf
new i probably wasnt gonna get the second but i felt quite gd so i though id give it a go. its getting better!
CGBP
100kg 5x5
incline bench
60kg 3x10
cable crossovers
3x10
tri-pulldowns
3x10
rear-delt fly ss face pulls
3x10each
Ran home afterwards, im starting uni September so am doing lots of running for rugby!
very happy with the bench, run was tough afterwards though!
jpeacock02/06/11 @ 12:34
todays training!
Back was quite tired from mondays session but just wanted to smash a few deadlifts!
deadlifts,
60xfew
100xfew
140x3
180x2
220x1
260xfxf, got it of the ground though.
shouldn't have gone for the 260. it was stupid after the heavy session i did on monday! in a few weeks im gonna smash it!
deficit deads on a rather thick 20kg plate!
140x3
140x3
140x3
140x6
deadholds,
100kg, about 30seconds x2
front squats,
60x3
60x3
80x3
100x3
60x10
60x10
despite the fail, and it was a bit of a FAIL, on the 260 it did give me some confidence for the future!
front squats as always were tough!
Back was quite tired from mondays session but just wanted to smash a few deadlifts!
deadlifts,
60xfew
100xfew
140x3
180x2
220x1
260xfxf, got it of the ground though.
shouldn't have gone for the 260. it was stupid after the heavy session i did on monday! in a few weeks im gonna smash it!
deficit deads on a rather thick 20kg plate!
140x3
140x3
140x3
140x6
deadholds,
100kg, about 30seconds x2
front squats,
60x3
60x3
80x3
100x3
60x10
60x10
despite the fail, and it was a bit of a FAIL, on the 260 it did give me some confidence for the future!
front squats as always were tough!
jpeacock04/06/11 @ 13:32
Post Edited: 04.06.2011 @ 13:33 PM by jpeacock
Today's training,Power clean and push press,
50kg x3
50kg x3
80kg x1
100kg x1
100kg x1
110kg xf
110kg xf
110kg x1 PB
My technique is slowly getting better!
Circuits,
Clean and press on both arm
20kg kettlebell
24kg kettlebell
28kg kettlebell
40kg kettlebell
140kg deadlifts x3
5 clapping press-ups
5 kettlebell swings
20kg
24kg
28kg
40kg
500m row
All one after the other x2
Tried to get under 2mins on the row, did on the first. Just over on the second.
Plate front raises
20kg plate 3x10
Kettlebell rows
20
24
28
40kg all x5 then back down again.
Good session today, very happy with the power cleans!
jpeacock06/06/11 @ 16:55
Post Edited: 07.06.2011 @ 13:01 PM by jpeacock
squats today,barxfew
60kg x3
60kg x3
100kg x3
140kg x3
160kg x1
180kg x1
200x1xf
will get a double with 200kg soon!
DB romanian deadlift
each hand
40kg x10
50kg x10
60kg x10
60kg x10
leg press
4plates aside x10
6plates x10
8plates x17
leg curls and leg extensions superset, 10x3
sit ups 10x10
leg raises 10x10