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» The Road to Elite (Go to post)31-12-2014 @ 14:06 
yesterday i went in and did 30-40 minutes of mobility but i was largely too tired to do anything productive. working on hips and ankles mainly.

i have no written program until monday so it's just ticking over until then.

BENCH
90 X 5 X 10
*left pec still not happy, this was rpe 6 roughly on all of them, i did 90x5x15 a few weeks ago so just something to ease back in.

PRESS
50 X 5 X 10

BENT ROW
60 x 10 X 12

CURLS 50 REPS.

look forward to some real training next week.
» 250kg squat @ 100kg (Go to post)30-12-2014 @ 22:00 
i'd like to think i left another 15-20kg in the tank on that little test day.

i'll do a little test to see where i am at in roughly 10 weeks, then plan to compete in april/may time.

yeah i've seen deacon smith's pull its pretty sweet, makes me look awful.
» 250kg Squat @100kg age 20 Frankie Parke (Go to post)30-12-2014 @ 19:05 
Post Edited: 30.12.2014 @ 19:07 PM by SFW247
http://youtu.be/JgFspl0fFwI?t=15s

But, who's faster?

"age 20" i lol'd.
» 250kg squat @ 100kg (Go to post)30-12-2014 @ 18:55 
milsy said:

Should be some good battles in the Jnrs this year we have a lad from our club in you class and seen a few others in the 105's and 120's want long ago people were turning up and winning unaposed


yeah hopefully push the pace a little on the squat and perhaps the total if things come together.
» 250kg squat @ 100kg (Go to post)30-12-2014 @ 18:53 
MuscleDemon said:I was surprised and am shocked at how fast you drop down during the negative. Do you get a rebound at all? On my working sets I always go down tenderly and slowly with full concentration, perhaps I am not as brave as you. Well done!


thanks buddy, yeah i don't lift anything i just bounce off my ankles.

jussst kidding though i'm sure a little stretch reflex, the slow thing never worked for me though some big squatters go slow.
» 250kg squat @ 100kg (Go to post)30-12-2014 @ 18:53 
MuscleDemon said:I was surprised and am shocked at how fast you drop down during the negative. Do you get a rebound at all? On my working sets I always go down tenderly and slowly with full concentration, perhaps I am not as brave as you. Well done!


thanks buddy, yeah i don't lift anything i just bounce off my ankles.

jussst kidding though i'm sure a little stretch reflex, the slow thing never worked for me though some big squatters go slow.
» 250kg squat @ 100kg (Go to post)30-12-2014 @ 16:31 
milsy said:Very nice squat

Must have your eyes set on the british record judging by the speed on that


yeah that's the plan, thanks a lot.
» 250kg squat @ 100kg (Go to post)30-12-2014 @ 11:33 
Ramsay777 said:Dat speed on the 240! 250 looks comfortable too man, you compete?

Also mirin beard.


thanks man, yeah i will be competing this year in the u23 u105 in gbpf.
» 250kg squat @ 100kg (Go to post)29-12-2014 @ 15:46 
Post Edited: 05.01.2015 @ 23:46 PM by SFW247
well, this is a 10kg pr moved faster than my 240.

not sure on what my true one rep max is but look forward to finding out in a couple of months.

- this was a match of my pr.


- this was after the 240, a 10kg pr , capped it there though to walk out on a high note, roll on 260...

thought i'd post it here to get some thoughts.
» The Road to Elite (Go to post)29-12-2014 @ 14:52 
Post Edited: 05.01.2015 @ 23:45 PM by SFW247

this squat was faster than my 240 on 4th nov, i could have gone heavier but wanted to walk out thinking i could have done more rather than go arse over tit reaching for 260 - though i plan on hitting his in 10 weeks.



might be more here, very smooth just keep building nothing more to say.


the 260 before this was sweet, i think must have taken a little wind out of my sails either way its an improvement.

think i left another 10 or so kg on the table so the 700kg total isn't far away now.
» The Road to Elite (Go to post)29-12-2014 @ 14:47 
its more social than one of my spreadsheets...

just put up a 675kg gym total at 101kg.
250/160/265, raw, natty, 15 years old. juuuust kidding. 21.

tried to compete in the gbpf numerous times to only be beaten with cancellations or oversubscribed, i've bought memberships cards for the last couple years yet not competed... this year i will put it on the platform and i'll log hopefully my training here.

don't know how to embed videos right now so i'll do that later.
» 5/3/1 Powerlifting Log - Road to Elite (Go to post)25-06-2012 @ 21:29 
3 WEEK PRESS 25/JUNE

First time back in the gym for just over two weeks.

WEIGHT 102KG!

Shoulder work with bands + upper back rolling.
- about 30 chin ups were done here before touching a bar.

20 X 5
30 X 5
40 X 5
50 X 3
55 X 3
62.5 X 12 PR! - some left in the tank, first few reps were bad but then sorted out my form and cranked the rest out, 12 was the goal - i think i had another couple in me at least maybe more if the first few reps were sorted out - pleased with this especially after 2 week break.
(Predicted 90kg)
http://youtu.be/Sl-Fd-Iolkg

DUMBBELL PRESS
26 X 10
30 X 10
32 X 10 PR!

DIPS
10,
10 X 10
14 X 10 PR!

FACEPULLS 30-40 REPS
TRI EXTENSIONS WITH BAR 120 REPS
CURLS 26 X 8 PR!, 20 X 10 X 3

CONDITONING EASY: Elliptical for 10 minutes @lvl 15 :HR 160-170bpm

- Great session, need to eat consistently now i am back, no weight goal i shall eat until i am around 105kg.
- Conditioning 4 times a week, 2 easy (upper) 2 hard (lower)
- Mobility work: Stretching before every session + 1 just mobility session for an hour a week. try to get a mwod done most evenings too.
- Supplements: Multi + some sort of fish oil/efa 10g a day (need to get), and supplement anything else i have lying around: lack of money to buy anything.
» 5/3/1 Powerlifting Log - Road to Elite (Go to post)09-06-2012 @ 18:27 
5/3/1 PRESS 7/JUNE
62.5 X 10 PR!
(no belt or wraps) more in the tank! felt great. These were done in jeans and very relaxed, huge press pr's in months to come - taking it back clearly a good idea!
(each warm up superset with lat pull downs - note to increase the weight of the pull down as to slightly more than BW)

DUMBBELL PRESS
26 X 10
28 X 10
30 X 10
no belt or wraps and these felt good - more in me. 32 x 8 is a previous PR - i shall surpass this no trouble.

DIPS 3 sets of 10, far better than last week - will start adding weight too these.

FACEPULLS WITH GREEN BAND & SOME TRI PULL DOWNS

HAMMER CURLS
24 X 8 X 3
» 5/3/1 Powerlifting Log - Road to Elite (Go to post)09-06-2012 @ 18:20 
5/3/1 - SQUAT - 9/JUNE
- stretching, rolling out, shoulder band work, moutain climbers, groiners.
60 x 5 x 3
100 x 3
120 x 3
140 x 3 (belt on)
160 x 3
175 x 5 PR!
- with a couple more in the tank i could grind out but no point! considering i got 170 for 4 this is huge.
(200kg predicted)

HACK SQUAT
80 x 10
120 x 10
170 x 10 PR
will swap this for a leg press machine

45 HYPER
16kg x 10 x 2 (done low)
16kg x 10 - higher.
the higher ones were great for lower back, will do these from now on on squat day.

ABS
green band pull downs
SIDE BENDS
36 X 10 X 3
» 5/3/1 Powerlifting Log - Road to Elite (Go to post)05-06-2012 @ 16:08 
Post Edited: 05.06.2012 @ 16:12 PM by Boar
BEST LIFTS UNEQUIPPED:
SQUAT: 220kg (knee wraps)
BENCH: 120kg
DEADLIFT: 230kg
PRESS: 75kg x 5

Current weight: 101kg

I'll be logging my journey here.

SUBSCRIBE TO SFW247 this is where i upload the videos of our team.



http://www.youtube.com/user/SFW247

This is a mock meet we did as the meet i had trained for got cancelled last minute.

- Currently just swtiched to 'Off season for strength'after seeing much success with boring but big.
- Taking my training numbers back a lot due to stalling and also changing deadlift stance back to sumo.

5/3/1 WEEK
BENCH (04/June)
Shoulder mobility work.
20kg X 5
40kg X 5 X 2
60kg X 5 X 2
70kg X 5
87.5kg X 5
97.5kg X 5
107.5kg X 6 - REP PR
(Predicted 124)
Each set was superset with lat pull downs @100kg

DUMBBELL BENCH
36kg X 10
40kg X 10
46kg X 10
(12kg heavier than last week)

BLAST STRAP PUSH UPS
3 X FAILURE

CHEST SUPPORTED ROW
80kg X 10
90kg X 10
110kg X 10

REAR DELTS
60 REPS

DEADLIFT 05/JUNE
stretching, shoulder mob, hip mob, rolling out.
60kg X 5 X 4
100kg X 5 X 2
140kg X 5
160kg x 3 (belt on)
175kg x 5 - A recent Sumo Pr. (old sumo pr's were around 185 x 5)
NO CHALK TODAY.

BENT ROW (someone was using the rack so did these before good mornings)
70kg x 10
80kg x 10 (Straps on) - i never use staps on this and thought i'd use them instead of chalk
90kg x 10
110kg x 10 PR

GOOD MORNINGS - WIDE AS SUMO POSITION
70 X 10
90 X 10 X 2
110 X 10 PR

HAM CURLS
25KG X 10 X 3

HANGING ABS - 50-75 REPS

MARC BARTLEY KB FROM HELL:
SWINGS, SNATCH, SNATCH PRESS.
I used 2 x 24kg for swings and the 2 x 16kgs for snatches.

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