View All Posts: hothornet24
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| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 19-09-2013 @ 06:17 | ||
| Hoping for a better session after Monday's half session. Deadlifts 70x5, 70x5, 120x5, 150x3, 170x3, 190x3, 200x2, 210x1, 200x2, 190x1. First time I have manged 3 reps at 190 and 2 sets of doubles at 200 so happy with that.... Front squats 40x5, 60x5, 70x5, 70x5, 70x5, 70x5, 70x5 Overall a good session going to keep building the rep PB's from here on the deadlift. | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 18-09-2013 @ 05:31 | ||
Finch said:Tap dancing??? Sue goes t dance lessons on a Tuesday so I have a spare hour lmao | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 17-09-2013 @ 20:47 | ||
| Really want to improve my neglected shoulders. So decided to give them there own session tonight. Strict shoulder press (no push) using Swiss bar (football bar) 15kgx10, 35kgx10, 45kgx10, 55kgx10, 60x5, 65x4, 70x1, 65x4, 55x8, 45x10..... Front static hold 2 hands 15kg plate Set 1, 30 sec.... Set 2, 30 sec.... Set 3 15 sec..... Side hold 5kg plate each hand ( crufix hold) Set 1 30 sec ... Set 2, 30sec .... Set 3 30sec Side lateral raises 5kg 3x10... Light weight but shoulders were shot Front 2 hand lateral raises, 16kg kettlebell 3x10 Overall a good session that shouldn't impact my bench and deadlift session tomorow to much. | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 17-09-2013 @ 20:23 | ||
Finch said:Half a session James, it's really not good enough.  You could have done a whole load more front squats. Hold my hands up!! Really wasn't a good session although I was a happy with the back squats the rest was worth forgetting about!! | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 16-09-2013 @ 20:40 | ||
| Too much alchool, lack of sleep and very busy Gym lead me to get in and do the basics and get out tonight Squats with ian and the new guy, cant remeber his name yet. Really good session with everyone hitting depth. Working sets 130x3 140x3 150x3 160x3 front squats 50x5 70x5 90x3 110x1 Front squat wise im going to drop the weight right down to 70kg and go 5x5 | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 16-09-2013 @ 10:59 | ||
| what a hard session for me. 1) Bench W/U to 60 x 5 Paused (long) 80 x 1, 90 x 1, 100 x 1, 110 x 1 Work Sets 5 x 5 @ 92.5 2) Overhead Press using football bar (neutral grip) 45 x 12, 50 x 10, 55 x 8, 60 x 6, 65 x 4, 70 x 2, 50 x 12 - Good solid volume. really struggle with overhead work so this was me working at my max on both strength and endurance 3) Inverted Rows 5 x 8 didn't hit every rep on each set but I can feel an improvement. 4) Pendlay Rows 5 x 5 @ 70 much more voloume than I have been doing but really enjoyed the session. | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 16-09-2013 @ 10:53 | ||
| Deadlifts 60kgx5 100kgx5 140kgx3 160kgx3 180kgx2 200kgx2 210kgx1 paused squats 5 sets of 3 at 110kg straight leg deadlifts kettle bell swing super sets. straight leg deadlift 10 reps 70kg, kettlebell swings 24kg 10 swings each arm per set.x3 calf raises 3x10 different foot position each time, cant remember the weight. leg ext 3x10 at 67,5 leg curl 3x10 at 67.5kg good session with reasonable volume | |||
| » Training Log - 3. (Go to post) | 09-09-2013 @ 23:02 | ||
| really enjoyed the deadlift session tonight. think your system would work to get me to 230kg???? if so could you help me work out my deadlift sessions. liked the volume you do! Agreed those academy lads were not up to normal standards, and the strength and conditioning coach isn't a great example of strength and conditioning. | |||
| » Mark Whiteman Training Journal (Go to post) | 26-08-2013 @ 21:45 | ||
| Awsome lifting mark! | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 24-08-2013 @ 21:48 | ||
| Just read marks goals for the next year so I thought I better get some down For the all England next year I'm looking to hit the following totals. Targets Squat- 220kg Bench- 140kg Deadlift- 250kg Current Squat- 185kg Bench- 122.5 kg Deadlift- 225 kg Training starts tomorow ! | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 21-08-2013 @ 22:38 | ||
| First day back at training. The farm was back and running although all the lifters still looked tired from the weekend. I've decided to add some volume to my training. So have gone to a 5/3/1 system. Only problem I got my weeks wrong and started on week 12. My eyes nearly popped out on the squat.. Squat 60x5 85x5 110x5 132.5x5 150x5 Bench 60x5 80x5 100x4 100x4 100x3 Deadlift 70x5 70x5 110x5 110x5 Mmmmm work it out better for next week lol | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 20-08-2013 @ 15:12 | ||
| I meant deadlift lol | |||
| » First comp out of the way! Now working towards British quilificattion. (Go to post) | 19-08-2013 @ 23:10 | ||
| My first compertition the GBPF all England championship. Things couldn't have gone better. I was extremely nervous taking to the stage for the first time. Warm ups went better than expected. Then I hit nine out of nine lifts on the platform. Which included two personal bests and one equal personal best. Squat attempt 1. 170kg three white lights. Attempt 2. 175kg three white lights. Attempt 3. 185kg three white lights.. Bench attempt 1. 110kg three white lights. Attempt 2 115kg three white lights. attempt 3 122.5kg three white lights Deadlift attempt 1. 200kg three white lights. Attempt 2 215kg three white lights. Attempt 3 225kg three white lights Total 532.5kg, Believe I could have pulled a 230kg squat on the day and a 127.5kg bench press but will have to wait till my next outting. Now to cut some weight and look at getting down into the 120kg group. | |||
| » 4 week lead in to my first comp the all english (Go to post) | 05-08-2013 @ 09:54 | ||
| Light session on sat at fitness for less. working on double's until i strained my thigh. Got some ice on it quickly and minimum damage was done. Sunday bench session with mark bench press warm up 5x60kg, 5x80kg paused singles on 90kg, 100kg, 110kg then we did 10 sets of doubles all paused and called out on 100kg. followed by 90kgx7, 90kgx6, 90kgx5 not paused. we finished the session with some speed deadlifts. openers for the English more than likely will look like this. squat 170kg bench 105kg deadlift 200kg | |||
| » 4 week lead in to my first comp the all english (Go to post) | 01-08-2013 @ 23:28 | ||
| trained on sunday with big stu and mark at pts northampton we did a series of events related to strongman. cant remeber the weights but we had a great time. events included. log press, swiss bar press, prowler pushes, sled pulls, farmers walk and yoke carry. monday night at home worn out from sundays session i did single deadlifts upto 210kg. Wednesday at the farm really wanted to nail some big squats and deadlifts tonight but it wasnt happining. finished with a single at 160 on the squat and a 210 on the deadlift. not what i expected 2 weeks before my first comp. my benching on the other hand is staring to come together. i did paused singles at 102.5 105. 110, 112.5 and 115 before hitting a 117.5 straight from the chest. few days rest now before i get on it. | |||