JimmyF's Pursuit of Power
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jimmyf27/11/12 @ 20:07
Hiya fellas, Im a new un to PL'ing, been at it about 10 weeks now and made some nice gains, come from a bodybuilding type background and tbh just fell out of love with it and straght into the arms of powerlifting, always took a great deal of interest and tbh never knew why Id given it a proper go.
I train at home 90% of the time, Ive put no pressure on myself to compete, way I see it, is Im loving training and thats the most important aspect.
Il log a few workouts from the past weeks to show kind of where I am, and pop some vids up (nothing special)
Ive bought a shirt recently and squat suit/briefs but still training raw atm to get a good base, unofficial total is bang on 600kg at 90kg, my long term ambition is 750+ equipped tbh.
had a de-load week after a good 10 weeks and now following (roughly) a westside 4 approach, for how long is anyones guess as im a f**ker for ending up going on feel....not always best...but im here to learn tbh.
I train at home 90% of the time, Ive put no pressure on myself to compete, way I see it, is Im loving training and thats the most important aspect.
Il log a few workouts from the past weeks to show kind of where I am, and pop some vids up (nothing special)
Ive bought a shirt recently and squat suit/briefs but still training raw atm to get a good base, unofficial total is bang on 600kg at 90kg, my long term ambition is 750+ equipped tbh.
had a de-load week after a good 10 weeks and now following (roughly) a westside 4 approach, for how long is anyones guess as im a f**ker for ending up going on feel....not always best...but im here to learn tbh.
jimmyf27/11/12 @ 20:07
DE upper
Speed bench
60 x 5 x 3
70 x 3 x 3
80 x 2 x 3
Rack lockouts to safety bar
80 x 5
90 x 5
100 x 5
110 x 5
Bor
110 x 5
120 x 6
120 x 5
Should have included shoulders but tbh even after a week off my right delt is still playing up, not a nice feeling, very niggly, defo holding progress on bench back, going to have to see doc i think when i get a day off.
1st time following the westside template (roughly) speed bench was kept to 40-50% of 1rpm like it should be.
Will upload vids of top sets and post up. Oh and worked 18 hour y'day so was a bit f**ked lol
Speed bench
60 x 5 x 3
70 x 3 x 3
80 x 2 x 3
Rack lockouts to safety bar
80 x 5
90 x 5
100 x 5
110 x 5
Bor
110 x 5
120 x 6
120 x 5
Should have included shoulders but tbh even after a week off my right delt is still playing up, not a nice feeling, very niggly, defo holding progress on bench back, going to have to see doc i think when i get a day off.
1st time following the westside template (roughly) speed bench was kept to 40-50% of 1rpm like it should be.
Will upload vids of top sets and post up. Oh and worked 18 hour y'day so was a bit f**ked lol
jimmyf27/11/12 @ 20:08
jimmyf27/11/12 @ 20:11
jimmyf27/11/12 @ 20:15
jimmyf27/11/12 @ 20:18
Post Edited: 27.11.2012 @ 20:19 PM by jimmyf
ME lowerf**k all to eat really but not a bad session for 1st back after a week off, thought Id be able to handle more weight on squats but had to leave ego a bit.
Box squats to parrallel
Long time since done these, 160kg was a grinder :-(
60 x 10x 2
100 x 10 x 2
140 x 5
150 x 2
160 x 2 (vid)
Deads (trap bar - shin height)
60kg x 10
100 x 5
140 x 5
180 x 10 (don't ask why lol)
200 x 5 (PB for reps)
GHR
bodyweight x 3 x failure
cable crunches
stack x 3 x failure
Vids
s**t 160kg x 2 bench/box squats - 1st time ever done them.
things got a little better, tried hex bar for a change.
180kg x 10
200kg x 5 had a few more but left it at that for the day.
jimmyf29/11/12 @ 21:10
ME upper
Warm Up - face pulls on advice of ewen, worked well and shoulder seemed good!!
Bench
Raw
60 x 10 x 2
100 x 10
120 x 5
4 board
120 x 5
130 x 3
140 x 3
Shirt on (1st time) to 4 board
140 x 3
150 x 1
160 x 1
170 x 1
This f**ker will take some scars and war wounds/weight to touch.
Tri's fried.
Face pulls 3 x failure
Rope push downs 3 x failure
Laterals 3 x failure
Warm Up - face pulls on advice of ewen, worked well and shoulder seemed good!!
Bench
Raw
60 x 10 x 2
100 x 10
120 x 5
4 board
120 x 5
130 x 3
140 x 3
Shirt on (1st time) to 4 board
140 x 3
150 x 1
160 x 1
170 x 1
This f**ker will take some scars and war wounds/weight to touch.
Tri's fried.
Face pulls 3 x failure
Rope push downs 3 x failure
Laterals 3 x failure
jimmyf30/11/12 @ 15:55
DE lower
Box speed squats
60 x 2 x 3
80 x 2 x 3
100 x 2 x 3 (vid)
Sumo Speed deads
60 x 2 x 3
100 x 2 x 2
140 x 2 x 2 (vid)
Hips fried :-(
GHR
5 x failure (bodyweight)
Abs
Cable crunches stack 5 x failure
Done. Loving westside style, never thought id say that about training legs 2 x a week.
FORM CHECK....
Tried sumo pulls, im wanting to switch to this, can someone look at vid when uploaded and give me feedback on tech
Box speed squats
60 x 2 x 3
80 x 2 x 3
100 x 2 x 3 (vid)
Sumo Speed deads
60 x 2 x 3
100 x 2 x 2
140 x 2 x 2 (vid)
Hips fried :-(
GHR
5 x failure (bodyweight)
Abs
Cable crunches stack 5 x failure
Done. Loving westside style, never thought id say that about training legs 2 x a week.
FORM CHECK....
Tried sumo pulls, im wanting to switch to this, can someone look at vid when uploaded and give me feedback on tech
jimmyf21/01/13 @ 19:01
will re-start this as changed routines around for the time being.
Doing a routine Milsey sent me.
Last weeks went like this, like to train every other day.
Squats
Warms ups
60 x 10 x 2
100 x 5
120 x 5
140 x 5
Worksets
152 x 2 x 6 set
Bench
60 x 10 x 3
80 x 10
100 x 5
110 x 3 x 6 sets
----------------------------------------------------------------
squats...again!
WU
60 x 10 x 2
100 x 5
120 x 5
Work Sets
152kg x 3 x 6 sets
Reverse Hypers
3 sets failure
Cable crunches
3 sets failure.
Hips are agony, obviously quite weak, but every rep is under parallel, squatting 3 times a week is a nightmare but need to build raw strength from ground up, suprisingly last 2 sets flew up after I narrowed my stance slightly.
------------------------------------------------------------------------------
ad to bring deadlift day forward and will do legs-chest again on monday now, working tomorrow plus on call so no chance of training, so didn't wanna go 2 days without....legs felt tired more than sore.
warm up
60 x 10 x 2
100 x 5
140 x 5
worksets
180 x 3 reps x 6 sets
Speed Pulls (all against doubled over green bands)
100 + bands x 2 x 3 sets
120 + bands x 2 x 3 sets
130 + bands x 2 x 3 sets
done, bands were nearly ripping bar from my grip at top so pretty tight.
------------------------------------------------------------------------------
and Todays training...21st? january....
squats and bench
60 x 10
100 x 5
120 x 5
work sets
152kg x 2 x 6 sets.
All olympic style squats, ass to grass, 1st time squatting like this with that weight, felt good tbh. I noticed on last two sets last week it felt easier when my stance was closer, so tried them today and very happy with how its worked.
bench
60 x 20
100 x 10
worksets
120 x 2 x 6 sets
Again on worksets played with technique, elbows tucked as lowered on last two sets made it feel like 100kg not 120kg.
Good session, enjoying the squatting too, hard graft and simple, not a band, box or anything in sight.
Doing a routine Milsey sent me.
Last weeks went like this, like to train every other day.
Squats
Warms ups
60 x 10 x 2
100 x 5
120 x 5
140 x 5
Worksets
152 x 2 x 6 set
Bench
60 x 10 x 3
80 x 10
100 x 5
110 x 3 x 6 sets
----------------------------------------------------------------
squats...again!
WU
60 x 10 x 2
100 x 5
120 x 5
Work Sets
152kg x 3 x 6 sets
Reverse Hypers
3 sets failure
Cable crunches
3 sets failure.
Hips are agony, obviously quite weak, but every rep is under parallel, squatting 3 times a week is a nightmare but need to build raw strength from ground up, suprisingly last 2 sets flew up after I narrowed my stance slightly.
------------------------------------------------------------------------------
ad to bring deadlift day forward and will do legs-chest again on monday now, working tomorrow plus on call so no chance of training, so didn't wanna go 2 days without....legs felt tired more than sore.
warm up
60 x 10 x 2
100 x 5
140 x 5
worksets
180 x 3 reps x 6 sets
Speed Pulls (all against doubled over green bands)
100 + bands x 2 x 3 sets
120 + bands x 2 x 3 sets
130 + bands x 2 x 3 sets
done, bands were nearly ripping bar from my grip at top so pretty tight.
------------------------------------------------------------------------------
and Todays training...21st? january....
squats and bench
60 x 10
100 x 5
120 x 5
work sets
152kg x 2 x 6 sets.
All olympic style squats, ass to grass, 1st time squatting like this with that weight, felt good tbh. I noticed on last two sets last week it felt easier when my stance was closer, so tried them today and very happy with how its worked.
bench
60 x 20
100 x 10
worksets
120 x 2 x 6 sets
Again on worksets played with technique, elbows tucked as lowered on last two sets made it feel like 100kg not 120kg.
Good session, enjoying the squatting too, hard graft and simple, not a band, box or anything in sight.
jimmyf05/02/13 @ 13:28
Post Edited: 05.02.2013 @ 13:29 PM by jimmyf
Bench day:Long warm up with bands to get shoulders nice and warm.
60 x 10 x 2
100 x 5
110 x 5
125 x 2 x 3 sets
CGBP:
100 x 10 x 3 sets
Rope Pushdowns;
3 sets to failure
Standing OHP:
60 x 5
70 x 5
80 x 5 x 2
Face Pulls:
Half stack x failure x 3 sets
3rd working set on bench, flew up as per Macca's advice on foot placement and drive.
BigMacca05/02/13 @ 14:40
jimmyf said:3rd working set on bench, flew up as per Macca's advice on foot placement and drive.
That Macca fella should probably charge for his training advices!
Solid benching Jim!
jimmyf05/02/13 @ 14:48
BigMacca said:
That Macca fella should probably charge for his training advices!
Solid benching Jim!
That Macca fella should probably charge for his training advices!
Solid benching Jim!
lol cheers bud, it did work well though! felt light prob cos I was benching tight for once.
Now.....any tips for squats or deads?? lol
walker25/02/13 @ 23:02
jimmyf26/02/13 @ 10:49
might aswell follow Macca's mate as basically just doing what am told and training with him and jonny when he's down at home lol
milsy26/02/13 @ 10:52