Shiny lifting log
| PhilE |  | Shiny lifting log | 21-07-2008 @ 12:50 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 21.07.2008 @ 13:11 PM by PhilE Keir (aka chicken legs) told me to come over here. I've just got back from one week off, and plan to start the following routine (though I usually stick to routines for about 1 week at a time... which probably explains why my lifts remain s**t). Doing squats and deads both twice a week might screw up my back, but hopefully if I remember to do mobility work and abs I should be ok. Mon: Squats Squats: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week Front Squats: 4 sets of 8 to 10 reps Speed deadlifts: 8 sets of 3 fast reps with about 60% of your 1 rep max Some sort of calf exersise: 4 sets of 10 reps Some sort of bicep exersise: 4 sets of 10 reps Wed: Bench Press Bench Press: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week Incline Bench Press: 4 sets of 8 to 10 reps Military Press: 4 sets of 8 to 10 reps Side lateral raises: 4 sets of 8 to 10 reps Dips or close grip bench or skulls etc (tricep exersise): 4 sets of 10 reps Fri: Deadlifts Start with speed box squats at around 60% 1 rep max for 8 sets of 3 fast reps (warms you up nicely) Deadlifts: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week Hyperextensions: 4 sets of 10 reps Finish off with 1 or 2 upper back "rowing" exersises for 4 sets of 10 reps Looks like pretty high volume to me, and I hate that, so maybe a stupid program to pick. But I need to put on some more muscle mass if I'm ever going to get strong, so I'll try and stick to it. Current stats: 23, 6'6", 120kg, squat 205kg in wraps, bench 125kg, deadlift 220kg. So pretty crappy lifts and a dodgy back to worry about... better sort those out! Edit: and my first comp will be on the 21st September, so I should probably look to peak for that, but I have no idea about how to go about this. Keir? | ||
| Neil | | ... | 21-07-2008 @ 13:11 |
 For Kettle, For Country! Member 81, 1706 posts SQ 182.5, BP 120, DL 227.5530.0 kgs @ 90kgs UnEq | Not too shabby weight wise, and certainly a good base from which to progress! Question: do you wear muscle tops?  Good luck with the training. | ||
| PhilE | | ... | 21-07-2008 @ 13:14 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Cheers! I'm not even sure what a muscle top is! Tight lycra thing? If so, I've not worn one since my sordid days as an oarsman. | ||
| Finch | | ... | 21-07-2008 @ 15:09 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | If you are anything like Keir, all your training will be done whilst watching yourself in the mirror. | ||
| PhilE | | ... | 21-07-2008 @ 16:34 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | They've sussed you out very quickly, Keir! Unlike Keir, I don't wear 'beaters when I train and I don't admire myself in the mirror (though no doubt he'll now produce a photo from the one session where I did wear a 'beater!). | ||
| nico | | ... | 21-07-2008 @ 17:32 |
 just smoked Ed and Neil - EAT MY GOAL Member 120, 1583 posts | Phil, I think it would be in everone's best interest if you just put your height as 6ft5 and a half; Apart from that, all looks fine-and aren't long arms a b**ch for benching? | ||
| EDCLARKE | | ... | 21-07-2008 @ 17:54 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | welcome to the site mate ,are you the same philE from powerlifting uk who lives in Miltonkeynes? | ||
| Cuddles | | ... | 21-07-2008 @ 18:46 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Those are some good numbers, especially for someone 6'6! I wouldnt bother worrying much about anything too complicated for your comp. Just work out how many weeks youve got to go, plan for ~7 days off the heavy stuff before the comp and plan your workouts backwards from then. Dont overplan, just do something simple like 5s for a few weeks, then 3s then 1s. Good luck! | ||
| PhilE | | ... | 21-07-2008 @ 19:41 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 21.07.2008 @ 19:43 PM by PhilE Cheers for the greeting all. Not sure why I'm supposed to be 6'5 1/2 " but you can pretend I am if you like! And yeah, long arms are a complete pain in the arse for bench! Yep, I'm the same Phil. I now live in Leeds though. Today's session started reasonably then went a bit s**t. Mobility work Squats: ...3@100/120/140/160 wraps on: 3@180/190 1@200 Front squats: 8@60/80 6@90 Deads: 3@60/100/120/140/140/140 Leg raises: 3x8 Curls: 3x10 The squats felt pretty decent and the 3@190 felt solid. Was hoping for 3@200 but spannered the first rep so had to leave it there (the guy spotting me said I paused at the bottom... probably not a great idea with near-max weights). I had real trouble stopping my upper body collapsing on front squats, so I think next week I'll just do 4x10@60 to get used to it. I was supposed to do 6x3@140 on deads but my back started feeling really s**t so I had to stop. Hopefully it's nothing major; I have a habit of ignoring injuries until I have to stop lifting altogether for a bit. | ||
| PhilE | | ... | 23-07-2008 @ 17:19 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | The extra volume today has probably done me good; it's alarming how much weaker I get after a few sets of 10 reps! My shoulders are also ridiculously weak. Hopefully that's what's been holding my bench back. Bench: ...3@80/100/110 3@115 (assisted on two reps... would have got the second without help) 2x3@105 Military press: 8@40/50/45/45 Elbows in db press: 10@24/24/20/20 Lateral raises: 4x10@6 | ||
| EDCLARKE | | ... | 23-07-2008 @ 19:32 |
not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | was going to say if you want a lift to the Farm occasionally I could provide but since your in Leeds it's a bit irrelevant! | ||
| PhilE | | ... | 26-07-2008 @ 13:24 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Thanks for the offer anyway! No lifting yesterday as I sprained my wrist slightly Wednesday night. Seems to be feeling quite a bit better already so hopefully it'll be sorted by Monday or Tuesday. Instead of lifting I went out and got wasted, which I'm sure is the next best thing. | ||
| chicken_legs | | ... | 26-07-2008 @ 15:52 |
 Dont eat my leg! Member 325, 189 posts SQ 145, BP 117.5, DL 190452.5 kgs @ 87.5kgs UnEq | I would wager you didn't get too wasted phillip. You have the drinking capacity of a muslim school girl! I still love u tho, big k x x | ||
| PhilE | | ... | 27-07-2008 @ 12:18 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Exactly: 9 pints + embarassing inability to take my drink on account of only ever drinking once in a blue moon = wasted! My back's feeling crappy, and my wrist's still not sorted. I'm having a "too injured to lift" sulk. Might do squats tomorrow anyway. Maybe that attitude is why I'm always injured. | ||
| nico | | ... | 27-07-2008 @ 13:25 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1583 posts | stop whinging-that is why you can't be 6ft6 looks like you squat some good numbers for a tall fella though. Be careful with the wrist, if you f**k it up properly it makes training a pain because you can't hold on to anything (limiting). | ||
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