The Good, The Bad and The Ugly
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| Bim |  | The Good, The Bad and The Ugly | 13-07-2012 @ 15:22 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 28.04.2014 @ 22:33 PM by Bim About time I got a log started on here, in my old age I find myself struggling to remember what I did in the gym even last week. I also like to have numbers to aim for, no matter how small.2013 Update Pretty happy with 2012 training. Got my bench up by 10kg, and I'll have 210kg soon. I also learned a lot about how I train bench. I got my best gains when I was benching 4 times a week and getting a lot of variety in, pin presses, floor presses, CGBP, Dumbbells, speed work etc. My deads were neglected at the start of the year, but are going well at the moment. I got a clean 270kg recently and think I'll have a 280 soon. Squat was going well until I hit an injury then it went to s**t... I sorted my form out on it though and am close to my old numbers again but with far better form, I think I'll be past them soon. My new high bar / close stance seems to be helping my deads. ---------------------------------------------------------------------- These are the targets I set for 2012, and if I got them or not: Current PBs Aims for the end of the year Squat 240Kg 250Kg Bench 190Kg 200Kg - Done 06/08/12. New end of year target 210Kg. Deads 270Kg 280Kg Strict 105Kg 115Kg - Done 16/10/12. New end of year target 120kg. Push Press 125Kg 140Kg - Done 16/10/12. New end of year target 140kgx3 Log 120Kg 120Kg - Done 04/08/12. New end of year target 130Kg. Axle FTOH 120Kg 130Kg ---------------------------------------------------------------------- 2013 Current numbers and Target for the end of the year. Squat, high bar 200kgx5 - 250kgx1 - Done 220kg - 05/03/13 Bench 200Kg - 220kg - Done 205kg - 04/03/13 Deads 270Kg - 300kg - Done 275 - 18/01/13 Strict 115Kg - 130kg - Done 125kg - 29/01/13 Push Press 140Kg - 150kg - Done 145kg - 05/02/13 Log 120Kg - 140kg - Done 125kg - 05/03/13 Axle FTOH 120Kg 140Kg - Done 125kg Yoke - 280x10mx10m - 300x20m Done - 300x10m 12/02/13 Farmers 130x15m - 150x15m I need to learn how to clean properly, I'm currently s**t at it. Clean 100kg - 140kg I've got to say that I think I've put most of the numbers above on the high side and I'll be delighted if I hit more than a couple of them. Current pb's: Comp Squat 220 - 19/05/13 Comp Bench 195 - 03/03/13 Comp Dead 260 - 03/03/13 Bench 210 paused - 11/03/13 205 - 04/03/13 190x3 - 19/11/12 190x2 paused - 17/12/12 180x5 - 12/11/12 180x4 paused - 17/12/12 170x7 - 12/11/12 170x5 paused - 24/01/13 160x9 - 05/11/12 150x13 - 26/11/12 140x17 - 22/11/12 140x10 paused 100x30 CGBP 185x1 180x1 paused 18/02/13 170x5 paused 18/02/13 170x4 - 28/01/13 160x5 paused - 21/01/13 140x10 Strength shop Ballista 210x1 - 21/02/13 200x3 - 14/02/13 180x8 - 07/02/13 170x10 - 24/01/13 Floor Press 180x1 17/12/12 170x2 160x3 Pin Press 190 180x3 170x5 140x10 Incline Press 150x2 - 03/03/13 140x3 - 18/02/13 135x4 - 11/02/13 127.5x5 - 04/02/13 120x5 paused 25/03/13 120x7 - 25/03/13 100x13 - 27/05/13 Decline Press 180x1 170x4 Dumbbell Press 75x3 70x6 - 28/01/13 65x10 - 18/02/13 60x10 - 14/01/13 55x14 - 07/01/13 50x15 - 04/02/13 ------------------------------- Strict Press from rack 125x1 - 29/01/13 115x3 - 21/02/13 110x6 - 29/01/13 105x5 - 03/01/13 100x9 - 29/01/13 80x17 - 21/02/13 60x29 Push Press from rack 145 - 05/02/13 140x2 - 07/03/13 130x3 110x10 FTOH 130 Axle 125 Log 125 - 05/03/13 115x4 - 15/01/13 110x5 100x10 - 05/03/13 70x18 Strict Log 100x5 - 19/03/13 90x9 - 19/03/13 53kg Dumbbell x10 65kg Dumbbell x1 70kg dumbbell x1 -------------------------------- Squat, low bar 230 220x5 - 25/04/14 210x5 - 31/05/13 200x7 - 07/10/13 190x10 - 03/06/13 180x10 - 27/05/13 Squat, high bar 240 - 28/03/14 220 - 05/03/13 210x5 - 15/03/13 190x7 - 19/03/13 Beltless Squat 230 210x5 15/10/13 200x7 07/10/13 190x9 - 18/10/13 180x10 - 11/10/13 170x10 - 04/10/13 Paused squat 210x3 - 18/10/13 - beltless 200x5 - 11/10/13 - beltless Front Squat 160 140x5 -------------------------------- Deads 285 no hitch 26/09/13 280x2 270x3 260x4 250x5 12/04/12 240x6 10/10/13 230x7 03/10/13 220x10 200x13 11/01/13 SLDL 240x1 10/10/13 230x3 17/10/13 DOH 200 04/01/13 Deads with green bands (50kg less off the floor) 290 280x3 Frame Pickup 280 Frame 265x15m - 19/02/13 -------------------------------- Farmers 120 x15m x15m 130x15m 140x5m Yoke 300x10m 12/02/13 270x15m 260x10x10 19/02/13 Stones 140 - 48" 120 - 60" ---------------------------------- Weighing in at about 16 stone 11 first thing in the morning / 106.5Kg 16st 11lbs 13/07/12 17st 2lbs 18/09/12 17st 4lbs 16/10/12 17st 3lbs 08/11/12 - need to eat more... 17st 5lbs 26/11/12 17st 6lbs 11/12/12 17st 7lbs 17/12/12 17st 8lbs 04/02/13 17st 9lbs 21/02/13 17st 10lbs 03/03/13 Cutting for pl meet 19th May, want to get to 105 / 16st 7lbs 17st 8lbs 09/03/13 17st 4lbs 16/03/13 17st 2lbs 23/03/13 16st 13lbs 31/03/13 16st 8lbs 07/03/13 16st 6lbs 19/05/13 16st 10lbs 23/05/13 16st 11lbs 27/05/13 17st 2lbs 08/10/13 17st 2lbs 28/04/14 | ||
| Bim | | ... | 13-07-2012 @ 15:23 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 13.07.2012 @ 15:52 PM by Bim This weeks training so far:Monday 09/07/12 Bench Press Bar x lots warmup 60x10 100x10 140x3 160x1 180x2 160x3 140x10 CGBP 60x10 100x10 140x3 Bench in rack off the pins - First time I have tried these. When I fail a bench press it is always at lockout so I'm trying to strengthen it. 60x10 100x10 140x5 160x3 Found getting them started off the pins very hard, going to keep these going for a few weeks and see if my lockout improves. Skullcrushers 45x10 50x10 55x8 Front Squats - lightish, still stiff from Friday barx10 60x10 80x10 100x10 120x6 Static holds from pins 120x20 seconds 140x20 160x20 180x20 These give me a similar feeling to when I'm doing Yoke, pushing down on my core and making it hard to breath. Tuesday 10/07/12 - Junction Yoke - all 15m turn with Doddy 90x30m 170x30m 170x30m 210x15m 210x15m 250x15m - 12 seconds 250x15m - 12 seconds 170x60m - 29 seconds 170x60m - 29 seconds - legs really feeling it now Did some warmups on log, axle, barrel. circuits 1x - 65kg Axel, 70Kg log, 60Kg barrel 3x - 65kg Axel, 70Kg log, 60Kg barrel 5x - 65kg Axel, 70Kg log, 60Kg barrel Axel 10x95Kg Dumbbell 10x53Kg 70Kg Concrete Dumbbell 1x1 1x1 1x1 1x1f - getting tired, didn't even start the press 70Kg Metal Dumbbell 1x1f 1x1f 1x1f 1x1f I just can't get this into a comfortable position to be able to attempt the press properly. Try again next week. Thursday 12/07/12 Bench lots x bar 10x60 10x100 5x140 5x160 5x160 5x160 - failed lockout on the last one 5x140 5x140 5x140 5x140 - the 140's all flew up, I started narrow and went wider each set. Strict press out of the rack Barx10 60x10 80x3 90x1 - felt great on this, it wasn't too long ago I struggled on this weight 100x1 105x1 - Pb, I don't think 110 is too far off. Push press out of the rack 100x3 110x2 120x1 130x1f 130x1f - both were really close 110x8 Strict Press out of the rack 80x6 60x10 3x Front raise 25Kg plate x10 side raise 10Kg plates x10 Done | ||
| JC | | ... | 13-07-2012 @ 15:29 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Welcome mate. If you're struggling with farmers, you need to start doing 40m runs, with a turn at 20, and static holds with heavy weight (weight you can do for approx 30secs) after your runs IMO Oh, also try to work on foot speed on the lighter warm ups For example you could do 90KG x 40m....then a hold with 110-115 Up the weight each week (if poss) for runs...and weight/or time for holds | ||
| Jabba | | ... | 13-07-2012 @ 15:50 |
and the winning number is... 88! Member 647, 2048 posts SQ 222.5, BP 152.5, DL 242.5617.5 kgs @ 136kgs UnEq | Welcome. 180x10 bench is brilliant. I'm sure you'd smash your 200 kgs target now. | ||
| Bim | | ... | 13-07-2012 @ 15:52 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Thanks JC, I'll give that a go. Jabba said:Welcome. 180x10 bench is brilliant. I'm sure you'd smash your 200 kgs target now. Ha! I'd better go and edit that  should be 140x10 | ||
| Bim | | ... | 13-07-2012 @ 21:41 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 13/07/12 Deads from the floor 60x10 100x10 140x8 180x4 220x1 240x1 250x1 Was hoping for a double here but it wasn't happening, I got 240x3x3 last week, think I'm feeling it from the Yoke on Tuesday 250x1f Well pissed off 240x3 last rep a real grinder 200x8 Squats 20x10 60x10 100x10 140x8 180x3 200x3 220x2 Felt ok but I stopped at two as I didn't have a spotter, think three would have been there. Static holds from rack 140x20 seconds 160x20 seconds 180x20 seconds Love these, feel f**ked by the end of them. | ||
| Bim | | ... | 16-07-2012 @ 21:26 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 16/07/12 Bench Lots x bar 10x60 10x100 3x140 1x160 2x180 = pb Tried for a third but failed, might be there in a couple of weeks. 3x160 10x140 CGBP 60x10 - all paused 100x10 - all paused 140x3 = pb Front Squats 70x10 80x10 100x8 120x6 140x1 = pb I think, more there Static Holds 140 x 20 seconds 160 x 20 seconds 180 x 20 seconds 200 x 20 seconds pb Felt easier than last weeks 180. Bench from rack pins (4th hole) 60x10 100x10 140x3 160x3 180x1 pb - Think I got this, spotter might have touched it. SLDL - Never done these before, trying to strengthen my deadlift 60x5 90x5 120x5 140x5 160x3 180x3 default pb. Trying to keep legs almost strait and go slow on the decent. Found this last set quite hard, the last few inches were very hard to lower slowly. Done | ||
| Bim | | ... | 17-07-2012 @ 21:55 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 17/08/12 Session @ Junction Farmers 15m and turn 60kgx30m 60kgx30m 80kgx30m 80kgx30m 100kgx30m 100kgx30m Farmers holds 100kgx30seconds 120kgx20seconds Hands were feeling sore by the end of this. Light Yoke with Dean 90kgx30m 130kgx30m 170kgx30m 170kgx60m Axel clean and press 65x5 65x5 85x3 Belt cleans from here 100x5 53kg dumbbell x5 70kg concrete dumbbell x1, xf getting tired 53kg dumbbell x5 Done | ||
| Bim | | ... | 19-07-2012 @ 23:17 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 19.07.2012 @ 23:21 PM by Bim Thursday 10/07/12I started taking Creatine today, I've taken it in the past with what seemed like little to no effect, but I'll give it another try. Great session: Bench Lotsxbar 60x10 100x5 140x5 160x5 160x5 160x5 160x4 - wanted 5, failed last rep 140x5 140x5 - both sets of 140 felt very fast Strict press out of rack LotsxBar 40x10 60x10 80x5 90x3 100x3 - pb felt great on these 100x3 100x2 - just missed last rep Push Press out of rack 100x3 110x3 120x2 130x1 - pb well pleased, 140 here I come! 110x8 Strict Press out of Rack 80x6 60x10 3x Front Raises with 25Kg plate x10 Side Raises with 10Kg plates x10 Done | ||
| Bim | | ... | 20-07-2012 @ 23:31 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 20/07/12 Deads 60x10 100x10 140x5 180x3 200x2 220x1 240x1 - felt good 250x2 250x2 The very last part of the lockout was hard on all of these, easy up to the knee though. Hopefully have x3 next week. 250x1 - failed second 200x8 Squats 60x10 100x10 140x5 180x3 200x3 220x2 - second rep very hard, left it there Static holds 140x20seconds 160x20seconds 180x20seconds 200x30seconds Done | ||
| LeedsMiniPower | | ... | 23-07-2012 @ 14:27 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Looking strong bim (its sob by the way!!!) | ||
| Bim | | ... | 23-07-2012 @ 21:22 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 23.07.2012 @ 21:30 PM by Bim Cheers Sob, I try! Having a good run at the moment.Monday 23/07/12 Bench Barxlots 60x10 60x10 100x8 140x3 160x1 180x2 - It was three really, spotter touched one side though, felt great, 200Kg is looking attempt-able soon I think. 180x2 - Failed third 140x12 CGBP 60x10 - paused 100x10 140x3 SLDL 60x10 100x10 140x5 160x5 180x3 200x3 - pb - felt about as hard as the 180x3 last week. Front Squats, no belt. 40x10 60x10 80x10 100x5 120x3 140x1 150x1 - pb - no danger of it not going, but hard lift. Static holds, all static holds have the bar in a very similar position to the start of a push press, no belt. 150x20seconds 170x20seconds 190x20seconds 210x20seconds - pb, feeling pretty light headed on this. Bench from floor lifting off rack pins - the bar is stopped by my triceps touching the floor at about 4 inches form my chest. Pretty wobbly to get going again. 100x10 120x5 140x3 Out of time Done | ||
| Bim | | ... | 24-07-2012 @ 22:14 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 24/07/12 @ Junction Gym Trained with Doddy tonight, great session, really pleased with the Farmers, they are finally starting to feel better. Log - all from floor 35x10 35x10 70x5 80x3 90x3 100x1 110xf - Dipped too low and got no drive 110x1 - a fight but got it 100x3 - pb I think 100x5 - pb Felt great on these, I should get 115 next week surely? Farmers - 15m and turn 60x30m 60x30m 80x30m 7s / 18s 80x30m 7s / 17s 100x30 20s These normally feel heavy for me, but felt good tonight. 100x30 19s 110x15 11s Starting to feel hard but still ok. 110x15 10s 120 static holdx20s - Felt good so: 120x15 - 18s pb, first time I've done 120, felt hard, but good. The skin on my hands feels wrecked after this, it was sore from the last few sessions deadlifting before I started. 53Kg Dumbell x10 Done | ||
| Bim | | ... | 26-07-2012 @ 21:12 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 26.07.2012 @ 21:14 PM by Bim Thursday 26/07/12Bench Lotsxbar 10x60 10x60 10x100 5x140 5x160 5x160 5x160 5x160 5x160 4x160 - Failed last rep. Felt totally wiped out after this set 5x140 - very hard, was going to do another set but left it there. Strict press out of rack Barx10 40x10 60x10 80x3 90x1 100x3 100x1 - Still feeling it from Banch and I didn't set myself up properly, kicking myself 100x3 80x8 60x10 Push Press 100x3 110x3 120x3 130x3, all failed but really close to lockout, would have been better to have locked them all out but I was still pleased with this set. 110x8 Failed lockout on the last couple. 3x 25Kg plate front raise x 10 10Kg plate side raises x 10 High pulls x20 x20 x20 x20 x20 Weight this morning 16st 12 | ||
| Bim | | ... | 27-07-2012 @ 22:34 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | s**t day at work and feeling it from yesterday, motivation was a problem tonight. Deads DOH 60x10 100x10 140x8 Mixed grip 180x4 200x2 Belt on 220x1 240x1 250xf - this was feeling hard on the way up and then I felt a twinge in my lat so I dropped it. 240x2 felt ok, but hard. I'm trying to strengthen my lockout on deads, I always fail above the knee. No kettlebells @ this gym, so: Dumbbell swings, one hand then the other, so all these sets are x2 12.5x15 15x15 20x15 25x10 First time I've done these, they felt ok, hips were feeling it a bit by the end so I guess they are doing the job. Squats 60x10 100x10 140x8 180x3 200x3 - plan was to go 220 3x3 after this, but I didn't have a spotter so: 200x5 200x5 200x5 - happy with the 200x5's, they felt great Out of time. | ||
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