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» 420 Gavs 2012-2013 Journal (Go to post)08-12-2012 @ 19:56 
Chins 3 x 10

Bench 115 x 5
115 x 5
115 x 5
» 420 Gavs 2012-2013 Journal (Go to post)04-12-2012 @ 17:28 
Box squats
Bar x 10
60 x 8
100 x 8
140 x 8
180 x 5
200 x 3
200 x 2
200 x 2

Squats
165 x 8
175 x 5
175 x 5

Good mornings
60 x 10
100 x 5 x 3

Weighted sit Ups

Planks

Home
» 420 Gavs 2012-2013 Journal (Go to post)30-11-2012 @ 08:55 
Deadlift

Bar x 10
60 x 8
100 x 8
140 x 5
180 x 5
180 x 5
180 x 6

Stiff legs
100 x 12
100 x 12
100 x 12
100 x 15

Shrugs
140 x 12 x 3

Abs and fiished.

Feeling good at the moment, glad to be over the back injury. Is anyone in mothterwell area training strongman ?
» 420 Gavs 2012-2013 Journal (Go to post)28-11-2012 @ 12:52 
27/11/12 Bench

Chins 5x5

Flat Bench

Bar x plenty
40 x 10
60 x 8
90 x 8
110 x 5
125 x 3
135 x 2

Close Grip

100 x 10
100 x 10
100 x 8
100 x 5

Incline

90 x 5
90 x 5
90 x 5
60 x 15

Chins 3x8
Upright rows x 10 60 s/s press ups 30/20/10
Pec deck 80 3x8

Good session. Chuffed with how benchings goin.
» westside or 5/3/1 ???? (Go to post)07-02-2012 @ 13:21 
how are you getting on with it ? and what's your opinion of decline bench as a max effort ? I ask as it allowed me to handle more weight than a flat bench and I enjoyed it.
» Less Fat, More Power (Go to post)20-01-2012 @ 21:25 
Dynamic Lower, Thursday

Paused squats 12 x 2 130kg
Front squats
100 x 5
120 x 5
130 x 5
130 x 5
130 x 5

Deadlifts
15 singles 145kg

Hamstring curls
20kg 3x10

45 degree extensions
bw x 15
15kg x 8
40 x 8 x 4

Abs to finish
» Less Fat, More Power (Go to post)18-01-2012 @ 23:01 
MONDAY
Heavy Lower body day
Chose conventional deficit deadlifts for this. Used a plate to stand on.
60 x 5
80 x 5
100 x 5
120 x 3
140 x 5
160 x 3
180 x 3
190 x 3
195 x 3
200 x 1
210 x 1
190 x 3

RDL's
100 x 8
140 x 5
140 x 5
140 x 4
120 x 6

Back raises no added weight, 5 x 15

Abs to finish.

TUESDAY
Max effort upper body. Used decline bench.

40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
125 x 3
130 x 3
135 x 1
140 x F
140 x F
130 x 3
130 x 3
130 x 3
120 x 3

Seated dumbell Press
30s x 8, 8, 6, 5, 5

Tate Presses
17.5s 8, 8, 6

T bar rows
40 x 8
60 x 8
70 x 8
70 x 8
70 x 8
60 x 5

Pulldowns 3x8

Seated Row 4x8

Face Pulls 3x8

Felt good.Hopefully Someone more experienced in this training style can keep me on the right track or atleast let me know if im a million miles away from what I should be doing!
Looking forward to dybamic effort squats tomorrow. Going to do them paused instead of using a box as ill be raw.
» Less Fat, More Power (Go to post)15-01-2012 @ 21:32 
comp plans abolished due to my laziness and stupidity. Reckon i've left it too late now with fees etc so itll be onto another training cycle as of tomorrow. Quite fancy the westside conjugate style of training so I'm going to give it a whirl and see what i make of it. Videos Will be made as I'll be hoping to get some feedback. Anyway onwards and upwards !
» Less Fat, More Power (Go to post)12-01-2012 @ 21:19 
weighed in tonight at 101KG so the cardio will be getting started asap to get me back under the ton for the 29th. Also looked at the British qualifying total and fancy my chances so heres hoping.

Squats tonight

60 x 10
80 x 8
100 x 5
120 x 5
140 x 5
160 x 5
180 x 3
190 x 2
195 x 2
195 x 2
195 x 2
195 x 1

Then pin good mornings

Pin 17, 100 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Finished with abs. Feeling good for 195/200 as an opener
» Less Fat, More Power (Go to post)11-01-2012 @ 13:58 
Bench session

bench
bar x 8
40 x 8
60 x 8
80 x 5
100 x 5
110 x 5
110 x 5
110 x 3
100 x 5

Dumbell bench
30s, 8, 8, 8, 6

Flyes
20s, 8 10 10

Dips, 8, 8, 8, 5

Tate press
15s, 8 , 10, 10

Pushdowns etc to finish
» Less Fat, More Power (Go to post)05-01-2012 @ 23:24 
Aye man its handy having a pitch round the corner. I've been slacking off on it recently as well so its an aim to get some more fitness work in and lose some bodyweight.

Wednesday was Benching

bench 40 x 5
60 x 5
80 x 5
100 x 3
110 x 3
115 x 1 misloaded
110 x 5
115 x 2
All felt very heavy and bad. Need to sort form out.

Dumbell shoulder press
15 x 12
30 x 8
30 x 8
30 x 6

Bodyweight dips
8, 8, 8, 5

Tate Press
15 x 8, 8, 6

Abs etc to finish. Felt terrible so not too worried about the bad session.

Today was Squat

Squat
60 x 8
100 x 5
120 x 3
120 x 5
140 x 5
180 x 3
190 x 2
190 x 2
195 x 2
200 x 1 The double was probably there but im a snivveling wimp and moaning that i have a cold. On another note my brother(and training partner) had a spectacular miss at a 160. I wish it was on video. Lost the bar on his back and threw a hissy fit. Great to watch !!

Frontis

60 x 8
100 x 8
120 x 5 , 5, 5

Good mornings from pins
100 x 5
120 x 5, 5, 5

Finished with 8 doubles at sumo speed pulls. used 100k. All moved very fast and happy with session.
» Less Fat, More Power (Go to post)03-01-2012 @ 21:07 
Sumo deadlift felt great today. I forgot the camera so no s**t form footage but i think with some work it could be a go-er. Worked up to a 200kg single and it was a grinder but i think its due to lack of experience and practice. Ill definitely keep it in mind for after the january comp. Anyway the session

Sumo Dead
60 x 8
80 x 5
100 x 5
120 x 3
140 x 3
160 x 3
180 x 3
200 x 1

Conventional deads

210 x 1
230 x 1

Threw these in as I want to keep some heavy singles.

Stiff Leg Deadlift or Romanian im not sure

120 x 5
120 x 5
140 x 5
140 x 5
140 x 5

dumbell rows
45kg x 8, x5, x5, x5

Finished with some ab work and stretching. Fat as f**k asfter xmas pig out but the power is there. Bench session in the Am so hopefully a video or 2.
» Less Fat, More Power (Go to post)02-01-2012 @ 20:50 
missed session today as gym was closed so moved to tomorrow. Toying with sumo deadlifting. Will get some vids hopefuly
» Less Fat, More Power (Go to post)29-12-2011 @ 16:10 
Squats today
60 x loads
100 x 5
120 x 5
140 x 5
160 x 3
180 x 3
190 x 2
190 x 2
190 x 2

Front squats
100 x 8
110 x 5
120 x 5
120 x 8

Sumo deadlift
100 x 2 x 8

Pin good mornings
100 3 x 5

Feeling good with a bit of weight on. Hopefully get s double with 200 before the comp and come up with a decent single.
» Powerlifting Scotland 2012 (Go to post)24-12-2011 @ 00:55 
cheers Andy. Another stupid question, is that open to any members or does it require qualifying ? cheers

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