Stronger, Faster, Bigger, Leaner
| Scott_Hobbs |  | Stronger, Faster, Bigger, Leaner | 26-05-2012 @ 18:38 |
 Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | First journal post so hopefully i can maintain this - at least for the next 3 months of training. I'm currently training three times a week at Powerhouse Gym in Hitchin (Herts), and previously (and will be again in January) at St Marys University College (Middx). And I'm doing two conditioning sessions (plyos, sprints and calisthenics) a week also. Been strength training for approx four years, whilst competing as a boxer and recently a weightlifter, although training has quite often been inconsistent, due to injuries and life in general. Having sustained a hand/wrist injury I've been unable to snatch or jerk, so have decided to convert over to powerlifting at least temporarily. PB's are (unequipped): Conv. Deadlift - 210 Low Bar Back Squat - 160 Bench Press - 110 Sumo Deadlift - 190 Front Squat - 120 Goals over the coming weeks are: - Add 10kg to my Conv. Deadlift by 13/08/12 - Add 20kg to my Bench Press by 13/08/12 - Add 20kg to my Front Squat by 13/08/12 - Add 20kg to my Sumo Deadlift by 13/08/12 - Get a 500kg total at first (friendly) powerlifting meet on 8/07/12 - Get a bit bigger, and a bit leaner where possible | ||
| Scott_Hobbs | | ... | 26-05-2012 @ 18:43 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | So first proper session (after some 1RM testing) went: Back squat 5x5@120 Bench Press 5x5@85 Close Grip Bench Press 3x5@65 Leg Extension 3x8@30 Overhead Press 3x8@40 Plus a tiny bit of trunk and unilateral stuff. Session felt really good, was happy with the squats and mega pleased my shoulder didnt play up with the bench press (completed all reps, final rep of final set was a struggle). Was very fatigued when I got to overhead presses. Having to get to the gym during the morning/early afternoon as theres only one squat rack and bench press. | ||
| Scott_Hobbs | | ... | 26-05-2012 @ 18:47 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Todays session: Sumo deadlift 5x5@135 DB Bench Press 5x5@25(each side) Leg Curl 3x5@50 Reverse Flyes 3x8@10 Dips 3x8@20 Plus a tiny bit of trunk and lower back work. Deadlift felt good, technique's getting much better on it. DB bench felt a bit light to be honest but probably better to play it safe in case of shoulder issues. Everything else went well. With the added bonus of some loud AC/DC playing in the gym and managing to get out before the baking heat of we had today. | ||
| Scott_Hobbs | | ... | 28-05-2012 @ 19:11 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Conv. Deadlift 5x4@180 (from mid shin, dropped weight to 150 on last two sets) Pull Ups 4x4@10 Chest Sup Row 3x5@120 Good Morning 3x5@100 Leg Press 3x8@180 BOR 3x8@85 Roll Outs 2x10@85 (supersetted these last two as was running late for my train) Was ridicously hot in the gym today! Found i was struggling while deadlifting to take a big enough breath. And was also really tight, even with a long warm up couldnt really stop lumbar from rounding while deadlifting, so switched to pulling from mid-shin instead, which was a bit better. All in all, aside from the deadlift, the session felt good, first time i've used a proper leg press in a long time, and the weighted pull ups felt good (full ROM too). | ||
| Scott_Hobbs | | ... | 30-05-2012 @ 13:00 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Back Squat (Low Bar) 5x4@135 Bench Press 4x4@90 Close Grip Bench 3x5@70 Leg Extension 3x8@30 OH Press 3x8@40 Plus some unilateral and trunk stuff. Session felt great, loads felt perfect, bit of wrist pain on the back squat but switched to thumbless grip and it felt better. Low back still feels tight but didnt really affect anything today, probably could have gone deeper on the squat if it felt better but was still hitting parrallel or lower. Main thing was that the bench felt eaaaaaasy, which is a huge improvement, no shoulder pain (warmed up with push ups, scap push ups and some ext. rotations). | ||
| Scott_Hobbs | | ... | 03-06-2012 @ 12:54 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Power Clean 3x3@70 Sumo Deadlift 5x4@165 DB Bench Press 4x4@65 Pallof Press 2x10@20 Leg Curl 3x5@55 Reverse Flyes 3x8@10 Dips 3x8@20 All felt good today, added in some light power cleans just for technique. Sumo DL felt nice. Shoulder felt a little sore follwing the DB bench and pallof press but only a niggle. | ||
| shanejer | | ... | 03-06-2012 @ 12:57 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Sumo!! | ||
| Scott_Hobbs | | ... | 05-06-2012 @ 13:38 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Conv. Deadlift 4x3@190 Pull Ups 4x3@15 Chest Sup Row 3x3@170 Leg Press 3x6@200 Not the best session today, probably down to having a few cheeky beers last night, only managed one triple on the deadlift, other three sets were doubles, but even so, 190 is pb 3RM i think  Pull ups felt fine, not much of a struggle, but load-wise about right. Chest supported row was good, but confused my 1RM (and therefore the work %) so had to suss out what i was meant to be pulling. Skipped RDL's completey, low back was pretty shot and the barbell was a bit s**t, apparently they've ordered some new ones so fingers crossed they arrive by next deadlift session... Leg press was fine. and I skipped BOR's and rollouts because a) my low back was sore and b) i was getting pissed off because the gym was too busy and i felt f**ked. | ||
| Scott_Hobbs | | ... | 07-06-2012 @ 13:00 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Back Squat 4x3x140 Bench Press 2x3@105/2x3@100 Close Grip Bench 3x3@75 Leg Extension 3x6@40 OH Press 3x6@45 Good session today, back squats felt good,easy, but did wear belt due to low back still being a bit sore. Bench was a struggle, was struggling to hit the 3rd rep at 105 so dropped to 100 which felt much better for 3. Everything else was pretty standard, chucked in a few sternum to bar chin ups for scap retractors as i had some time to kill. | ||
| Scott_Hobbs | | ... | 10-06-2012 @ 11:35 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Sumo Deadlift 4x3@175 DB Bench Press 2x3@75, 2x3@60 Pallof Press 2x10@25 Reverse Flyes 3x6@10 Dips 3x6@25 Pretty quick session today, deadlifts went well although did rip my legs to piece, must get deadlift socks. Bench was meant to be 4x3@75, but failed mid-3rd set for some reason and just wasnt able to get the reps, so dropped down to two 30's and finished it. Everything else was fine. Definitely happy with the deadlift! | ||
| slimsim | | ... | 10-06-2012 @ 12:33 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | shanejer said:Sumo!! Lol @ Shane. I am surprised you do sumo though if you've been weightlifting. Presumably it's just a stronger lift for you? | ||
| Scott_Hobbs | | ... | 10-06-2012 @ 13:44 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Im doing both at the moment, mostly to bring sumo dl to roughly equal my conventional. having only started pulling sumo properly in the last 4 weeks. I think ill be stronger sumo eventually, its a bit easier on lower back which i feel im a bit weak on in conventional (doing good mornings to address this). Not able to do the comp i was training for on the 8th, but going to do a mock one on the 7th, and pull conventional then. Then, after about 8 weeks ill 1RM testing and pull Sumo. see how it feels and what numbers. Hoping for 220 conv on the 7th and a 210 sumo in a few weeks. | ||
| Gubernatrix | | ... | 10-06-2012 @ 13:57 |
 pointing the way Member 1298, 631 posts SQ 110, BP 65, DL 130305.0 kgs @ 63kgs UnEq | Hi Scott, Sorry to hear you have had to curtail your weightlifting but hope you enjoy powerlifting - its a nice world. I do weightlifting down at Bethnal Green. Your St Marys weightlifting team are a fun bunch, always like competing against you! You study there, I take it? | ||
| Scott_Hobbs | | ... | 10-06-2012 @ 14:55 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Hi gubernatrix, Yeah its a shame, but im pretty far behind now having not weightlifted properly since december anyway. I might get back into it, but i could do without another injury, i think im not built for snatching lol. Oh right, yeah st marys strength/stars for the future compete there a lot. I think thats where the PL comp i was supposed to be doing is, reason not doing it is because it was meant to be a friendly (i.e. not GBPF sanctioned), and now they've changed it, and i dont have membership - which i now cant afford as going to america in august until december. So ill compete in Jan now. Yeah i study strength and conditioning science, just going into 2nd year now. you? | ||
| Gubernatrix | | ... | 10-06-2012 @ 15:37 |
pointing the way Member 1298, 631 posts SQ 110, BP 65, DL 130305.0 kgs @ 63kgs UnEq | No academic background in S&C, just a humble PT. | ||
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