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the strongest man at wilko's

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dan302		the strongest man at wilko's	21-10-2009 @ 21:27
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	well ive been told by a couple of sugden members that a should keep a training journal so here goes! i work at wilko's if anyone was wondering about the title. i competed in the south yorkshire open at the weekend, it was my second ever comp and i would like to thank all the other lifters for their advice and for being a top class bunch of lads.....anyway down to my results squat 130-140-FAILED 145 bench 75-77.5-82.5 the 82.5 was a PB deadlift 180-185-failed 192.5 i was hoping to lift 160-90-200 but on the day i knew this wasnt going to happen, id starved myself a bit to make weight (dead on 90k) and felt weak and lethargic, my results were an improvement on my last comp and i got a PB so i suppose i shouldnt grumble too much!!
dan302		training 21/10/2009	21-10-2009 @ 21:39
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	decided to ease myself back into training still fealing a bit wiped out from the comp. SQUATS empty bar x 10 60k x 5 100k x 5 110k x 3 120k for 5 sets of 3 the work sets felt a bit heavier than they should of, but i was happy enough. BENCH empty bar x 10 40k x 8 50k x 8 60k 2 sets of 8 70k x8 im not much of a bencher plus im not used to sets of 8 but these felt good. BARBELL ROW 90k 3 sets of 5 over all an enjoyable session
Boar		...	21-10-2009 @ 21:42
Nothing left in the tank. Member 5, 25592 posts Administrator	top stuff dan ! whens the next comp mate ?
dan302		...	21-10-2009 @ 21:46
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	not sure yet, i think its going to be the new year, which gives me some time to bring my bench up!
andydanjosh		...	21-10-2009 @ 21:46
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	keep it up m8 .
dan302		...	21-10-2009 @ 22:11
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	thanx mate!
just_t		...	21-10-2009 @ 22:13
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	nice session back, follow any particular training guidelines or routine?
jamiea		...	22-10-2009 @ 06:58
has perfected the anvil roll Member 353, 3292 posts SQ 230, BP 160, DL 275 665.0 kgs @ 100kgs UnEq	looks a good session mate, are you another south yorkshire man?
dan302		...	22-10-2009 @ 10:08
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	im sc**thorpe so i come under the north midlands. my program is probably a bit odd looking because i have to fit olympic lifting and powerlifting into 3 days a week, so it goes something like this: A. squats 5x3 bench 3x5 row 3x5 B. deadlift usually up to heavy single push press 5x3 chins 3x as many as poss C. snatch 4x2 clean and jerk heavy singles clean pulls 3x5
dan302		...	24-10-2009 @ 21:59
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	DEADLIFTS empty bar x 10 60k x 5 100k x 5 switched to mixed grip (still using hook grip) 140k x 3 160k x 1 180k x 5 x 1 (5 singles) the deadlifts felt heavier than they should, not sure if i let my technique slip a little tonight or i may just be a bit tired. PUSH PRESSES each set of presses starts from the floor and is cleaned or power cleaned into position. 60k x 3 75k x 5 x 3 i love push presses, these felt heavy but solid today, i think i will do the same weight next week to be sure ive got it nailed before i move onto 77.5k
just_t		...	24-10-2009 @ 22:02
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230 535.0 kgs @ 84kgs UnEq	Post Edited: 24.10.2009 @ 22:02 PM by just_t 5x1 @ 180! they should feel heavy mate! 5x1 so close to your max is huge! 200 cant be far!!!!1
dan302		...	24-10-2009 @ 22:07
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	yeah thats a fair point tom! i had huge rests in between each single, i seemed to hit a sticking point at 190, i really thought i was going to get 192.5 at the comp. 200k is coming tho!!!
marc		...	24-10-2009 @ 22:26
Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275 670.0 kgs @ 103kgs UnEq	Nice to see you on here young Dan, another one of the north midland massive. Don't be afraid to say your from lincolnshire, its not that weird here anyway talk later off to a meeting at the covern
dan302		...	24-10-2009 @ 22:35
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	hey marc have you given luke a good beating for ripping your sweat suit?........and im proud to be a lincolnshire yellowbelly!
marc		...	24-10-2009 @ 22:45
Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275 670.0 kgs @ 103kgs UnEq	Don't worry Dan when the beehatch is pissed doing his stupid student dancing on a thursday night, down the brayford i'll catch him up and sling him in the canal.ssh th i don't want him to know

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