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» World Deadlift Championship Predictions (Go to post)09-07-2016 @ 19:44 
what on earth did I just witness
» 300kg Deadlift PB (Go to post)12-01-2015 @ 00:48 
» From Surgery to Strength (Go to post)15-11-2014 @ 20:06 
So last big week before the G London comp next sat.

thursday i pulled a nice easy(ish) 260.

Today:
Bench up to 185kg x 1
2board press 215kg x 1
Long pause bench 160 x 1, 1, 1

Squats up to 220kg x 1.

All of them flew nicely.


Monday I'm going to work up to my opener on sqaut/bench
weds some v light squats tgo keep mobility (used to regular squatting so..)
then comp time
» From Surgery to Strength (Go to post)15-10-2014 @ 11:24 
benched 190kg yesterday onmy last day as a 19yo.

10x age bench press. that's a thing right?

also bought some squat shoes and love them, instantly added like 4 inches of depth which is great.
» From Surgery to Strength (Go to post)07-10-2014 @ 16:48 
sorry to anyone (lol, no-one) who was following this, it's become a little disrupted. I am still training but I'm very involved in the running of union stuff so had a lot of work as well as degree stuff to get on with.

couple of positives

185kg paused bench yesterday with commands. felt strong. more in there I think.

finally managed to find a stance that allows me to get deep enough to pass. some of my videos above are proabbly described as parallel at best, and obviously i need to get below that for the comp(s). Whole thing not helped by the fact physio didnt want me squatting too deep too early and i got stuck in a stance that is very strong from parallel up, but im not flexible enough to get below parallel in it. anyway.

will keep pushing on with that and update as and when I can. Signed up for a university meet in december, and I intend to do the bethnal green one in november when/if they announce the details of that.
» From Surgery to Strength (Go to post)25-09-2014 @ 23:16 
been massively busy with freshers turning up and trying to recruit them

here is a vid of a 180 paused bench from the other day to make up for it.

Just bought some ipf legal wristwraps and a singlet and gbpf membership, hoping to do the london meet, pushing for a 191 bench... who knows.

» From Surgery to Strength (Go to post)20-09-2014 @ 09:24 
Again, pretty tired from preseason yesterday so got in and got what needed doing done

Squats
60kg x 10
100kg x 5
140kg x 3
180kg x 2
220kg x1

180kg x 1 Beltless+paused

Bench
60kg x 10
100kg x 6
140kg x 3

160kg x 1, 1, 1, 1, 1 (with ipf commands)
» From Surgery to Strength (Go to post)19-09-2014 @ 17:00 
Couldn't get on internet last night Unhappy so here is yesterday's

squats
60kg x 10
100kg x 5
140kg x 5
180kg x 1
200kg x 1
220kg x 1

pause squats
180kg x 3
180kg x 1
180kg x 1
Was trying really hard to get as deep as possible on the last two singles)

rack pulls
100kg x 5
140kg x 5
180kg x 3
220kg x 1
250kg x 1
280kg x f
250kg x 1, 1
» From Surgery to Strength (Go to post)17-09-2014 @ 20:43 
Slight change up today, went for shoulders instead of lockout..

we had first day of preseason rugby training as well so was pretty knackered when I finally got to the gym. plus in traditional fashion 1st preseason was followed by compulsory committee whole chickens in nandos, so was also horribly bloated. fgetl really crap/tired/bloated in the gym so just did the basics today

squats
60kg x some
100kg x 5
140kg x 5
180kg x 3
210kg x 1

shoulder press (Strict)
60kg x 10
100kg x 3
100kg x 3
100kg x 3

Push Press (not too heavy, jsut trying to sort out the timing really)
120kg x 1, 1, 1, 1

done. home. had some nice sugary lucozade and feel a bit better now. on reflection i didnt eat enough carbs today.

going to have to think about how the gym routine will work with rugby now. intend to squat heavy 5x a week (not the day of a game), and maybe stay a bit lighter on the day before a game.

might aim to squat early in the morning, and then do my other stuff later on so I don't end up doing 6 full gym sessions a week on top of 3 rugby sessions and a match (eventually when im back playing in a month or so)

will have a think. advice welcome Happy
» From Surgery to Strength (Go to post)16-09-2014 @ 22:20 
Squats

60kg x 10
100kg x 5
140kg x 3
180kg x 2

220kg x 1

230kg x 1 (=PB)

Paused Squats
180kg x 3

Speed Deficit Pulls
100kg x 5
140kg x 3
180kg x 3

210kg x 1
210kg x 1
210kg x 1

Rear Delt Flyes
some x some (cable machine, did lots of drop sets)

few shrugs, and some grip stuff.


done for the day Happy
» From Surgery to Strength (Go to post)15-09-2014 @ 19:47 
squats:

60kg x 10
100kg x 5
140kg x 5
180kg x 3
220kg x 1

paused squats:
180kg x 3

Bench Press:
60kg x 10
100kg x 10
140kg x 5
170kg x 2
190kg x fail (this was really close, but hey, I will get there)
160kg x 5

120kg x 5, 5, 5 (v long pauses)

did some rotator cuff/shoulder mobility stuff
and a load of grip stuff
» From Surgery to Strength (Go to post)14-09-2014 @ 18:54 
wasn't planning on going today but got a bit bored.

Back was quite tight. taking a day off seems to make me tighter rather than helping me rest haha. might try and do light squats on the day or two i dont intend to train to keep the blood flowing.

so very quick as gym was closing did:

SQUATS
60kg x 10 lots of stretching
100kg x 5 stretching
140kg x 5 stretching
180kg x 3
210kg x 2

PAUSE SQUATS
140kg x 5 with very long pauses

Deficit Speed Pulls
60kg x 5
100kg x 5
140kg x 3

200kg x 1, 1, 1
» From Surgery to Strength (Go to post)12-09-2014 @ 18:09 
Squats
60kg x some
100kg x 5
140kg x 3
(really stretching out at the bottom of all of these)

180kg x 1

200kg x 1

210kg x 2
not sure why i did a second rep, felt like mroe in the tank but maybe not quite a 220.

then a fellow lifter convinced me to try with low bar. didn't like it. won't happen again soon. did a single with 100 and it felt weird as f**k

Strict OHP

60kg x 10
100kg x 5

Push Press
120kg x 1

140kg x fail, fail.
I think it is there, but I haven't push pressed in ages and I can't quite get the timing right on it.

Strict Press
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

then finished off with loads and loads of mobility work, few rear delt flyes.

was quite tired by the time i did the second 140. think I need more food earlier on in the day to cope.
» From Surgery to Strength (Go to post)11-09-2014 @ 17:20 
ironcolin said:bp's coming thick and fast. good progress being made. bench press looked good for more.


Thanks mate.

Yeah I reckon, especially given how strong close grip felt today that I might be good for a bit more on the bench.

the bench in the gym at uni is utter rubbish though. the bench itself is really close to the floor which makes it very hard to get a proper position on it, but hey, use what I have!

cheers for popping in! Happy
» From Surgery to Strength (Go to post)11-09-2014 @ 17:18 
F***ing awesome session today.

Was a bit down about the deadlifts yesterday, but smashed a number of PBs today so i've almost forgotten yesterday Happy
think I jsut need to remodel my deadlift a little, but also maybe not go too heavy on it while Im squatting so heavy so regularly.

so today

Squats

60kg x 5 (long pauses at bottom, stretching out)
100kg x 5 (more long pauses)
100kg x 5 (more stretching)

140kg x 1

180kg x 1

220kg x 1

230kg x 1 (PB}



180kg x 8

Close Grip Bench Press
-supposed to be board pressing, but the gym appears to have lost all the boards Unhappy

100kg x 10
140kg x 5

160kg x 3 PB
170kg x 1 (nearly, had maybe 2.5kg help in the middle of the lift, but got the lockout which is what I was supposed to be working on)


then some speed work. 5second pauses at the bottom with a real explosion off the chest

100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

then threw in some preacher curls on the preacher cable machine. no idea what the weights were, but did most of the stack for 4 x 10. since I dont train curls that regularly i was pretty happy with that really.

so yeah, very happy with this session. my reward will be paid in nandos later Grin

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