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» Mark Whiteman Training Journal (Go to post)06-10-2013 @ 16:18 
Excellent bench session with James and Tristan this morning, hit a big pb bench, the eagle eyed of you will notice that's what I did at the All England, and now I'm doubling it! Plus I would say hitting 100 for 5 x 5 is a pretty good milestone to.

1) Bench Press
W/U to 60 x 5
Paused 85 x 2, 95 x 2, 105 x 2, 115 x 2 PB
W/S 5 x 5 @ 100

2)Football Bar Bench
3 x 12 @ 75

3) Military Press
3 x 12 @ 50 ( the last few reps of the last 2 sets were push presses, I overcooked this, should have picked a slightly lighter weight)

4) Inverted Rows 5 x 12

In Birmingham all this week so one will miss the Farm session, and two the sessions will be reasonably light and brief, so a good opportunity to reset the squat and deadlift, before getting back on it the following week!
» Mark Whiteman Training Journal (Go to post)05-10-2013 @ 09:35 
Lol cheers Ian, some of them did feel a little off. Its really hard to hit depth/gauge depth every time with that wide a stance without excessive lean. You kind of just build the tension on the way down in your hamstrings and spring up when you cant get any further.

Don't panic though, as soon as I go back to regular stance they will be all under with no issues, there should be good carry over to the narrower stance, and even if not, its helping deadlifts, breaking it from the floor is getting easier.

On your squats its probably work related rather than training related, i.e. to busy and stressful at the minute. Sure will be fine, your bench is going well, all 3 rarely go well at the same time.
» Mark Whiteman Training Journal (Go to post)04-10-2013 @ 22:38 
Pretty happy with tonights session, again the problem with the squat is in a wide position I physically cant go any lower, and where I currently am is largely split decision territory teetering between 2:1 for and 2:1 against I would say.

Confident that once I return to a regular stance, when I'm content my quad/knee is fully heeled - gauging this with paused squats, that I will be hitting depth with no issue.

Anyway session as follows:

1) Squats
W/U to 150 x 3
W/S 3 x 3 @ 170

2) Deadlifts
W/U to 190 x 3
W/S 3 x 3 @ 210

3) Hip Thrusts 3 x 15 @ 80

4) D/B Bicep Curls 3 x 12 @ 15's

Pretty happy with this week I have trebled a 490 total (170/110/210) which according to the Finch Formula equates to around a 560 total. Obviously I have got to put it together on a given day, but gives me a good indicator of where I am.
» Mark Whiteman Training Journal (Go to post)04-10-2013 @ 22:31 
You could be right Ian, have to say, the focus I have put into my bench is paying off, in all honesty I had largely written it off due to the struggles with it. But after knuckling down with it, I genuinely think I may bench close to 130kg this year.

All in all probably have to concede your moaning at me re benching largely paid off Happy
» Mark Whiteman Training Journal (Go to post)03-10-2013 @ 23:32 
Running short on time again, finished work late, but arguably had one of my best bench sessions ever.

1) NG Pull Ups 50 total

2) Bench
W/U to 60 x 5
Paused - 80 x 3, 90 x 3, 100 x 3, 110 x 3 - Again not long pauses, but a long way from touch and go, so pretty damn pleased with them.
W/S 3 x 8 @ 92.5

Bit early to say it but I think I have benching cracked, at this rate it will be one of my stronger lifts.

3) Military Press
3 x 8 @ 52.5

4) Inverted Rows 5 x 12

5) Cable Pressdowns 3 x 12
» Mark Whiteman Training Journal (Go to post)01-10-2013 @ 22:27 
Simple but effective session this evening, was running short on time, so the rest was 1 min or less between every set.

1) Paused back squats
W/U to 80 x 5
W/S 5 x 5 @ 95

2) Paused Front Squats
5 x 5 @ 75

3) Deadlifts
W/U to 110 x 3
W/S 10 x 3 @ 145
» Mark Whiteman Training Journal (Go to post)29-09-2013 @ 14:26 
Sunday morning bench session with James, today we were joined by Tristan, and James daughter Molly who is toying with the idea of powerlifting/general lifting, so me and James were sharing our "wealth of knowledge" - didn't take to long.

1) Bench Press
W/U to 60 x 5
Paused - 82.5 x 2, 92.5 x 2, 102.5 x 2, 112.5 x 2
W/S 5 x 5 @ 97.5

2) Football Bar Bench
70 x 12, 80 x 12, 90 x 12

3) Inverted Rows
4 x 12

4) Pendlay Rows 3 x 8 @ 80
» Mark Whiteman Training Journal (Go to post)27-09-2013 @ 22:15 
Good session this evening despite being a bit tired and sore from the previous 2 days training.

1) Back Squats
W/U to 150 x 3
W/S 3 x 3 @ 165 - felt reasonable, good line, only the last rep of the last 2 sets was a bit tough/shaky. Probably reset after a couple more weeks.

2) Deadlifts
W/U to 180 x 3
W/S 3 x 3 @ 205

3) Hip Thrusts 4 x 12 @ 80kg

4) D/B Bicep Curls 4 x 12 @ 15's - from the weight used you can probably gather my biceps are hideously undertrained.
» Mark Whiteman Training Journal (Go to post)27-09-2013 @ 11:06 
Would appear so lol hadnt noticed that
» Mark Whiteman Training Journal (Go to post)26-09-2013 @ 23:12 
Solid session this evening, don't usually like to train 3 days in a row, especially with the last being at the Farm, but no choice this week, a lot on.

Session as follows:

1) NG Pull Ups 50 Total reps done in 2 sets of ladders (i.e. 1->5->1 x 2, each round took about 5 minutes so need to be quicker)

2) Bench
W/U to 60 x 5

Paused Reps - 77.5 x 3, 87.5 x 3, 97.5 x 3, 107.5 x 3 - Well happy with these, just under 6 months ago I couldn't consistently do that for 1 T&G, and they were solid, not exactly long pauses, but respectable pauses all the same.

W/S 3 x 8 @ 92.5 - Failed the last rep of last set, so I was pinned with bar resting on spotters, but powered up from a dead stop, not to shabby.

3) Military Press 3 x 8 @ 50kg

4) Inverted Rows 5 x 12

5) Triceps Pushdowns 3 x 15
» Mark Whiteman Training Journal (Go to post)26-09-2013 @ 07:16 
Solid session yesterday,

1) Paused Back Squats
W/U to 85 x 5
W/S 5 x 5 @ 110

2) Front Squats
W/S 5 x 5 @ 90

They are getting hard, time to reset, 4 weeks time be 5 x 5 @ 120/100, slow progression I guess, but don't want to start cheating myself on the pauses, solid form is essential on these.

3) Deadlifts
W/U 110 x 3
W/S 10 x 3 @ 145
» First comp out of the way! Now working towards British quilificattion. (Go to post)24-09-2013 @ 23:03 
Unbelievable James, don't like to hear about straps, hope that's a joke.

Lol this is true, he has the week off to recover though to be fair.
» First comp out of the way! Now working towards British quilificattion. (Go to post)24-09-2013 @ 12:19 
Why you hex barring, amnesty day for lift of month or?
» Mark Whiteman Training Journal (Go to post)22-09-2013 @ 13:46 
Bench session with James

1) Bench
W/U to 60 x 5
Paused - 80 x 2, 90 x 2, 100 x 2, 110 x 2 (The second rep was a bit slow going up on 110, but mainly that last inch, so reasonable)
W/S 5 x 5 @ 95

Then decided, throw in a few incline presses, was going to be 3 x 8-12 @ 70, did 2 x 9, wasn't the weight, they felt horrid, weird stretch in the shoulder that I really didn't like - hasten to say you wont see them done by me again.

2) Shoulder Press - Football Bar
Work up to a reasonable triple, did 40 x 5, 50 x 5 to warm up then did 60 x 3, 70 x 3, and push pressed 80 x 3.

3) Inverted Rows (neutral grip using football bar) 5 x 12

4) Pendlay Rows 5 x 5 @ 75
» Mark Whiteman Training Journal (Go to post)20-09-2013 @ 22:19 
Reasonable session at the farm this evening, starting the build up now with the deadlifts, 3x3 @ 230 seems far away, but its going to be immense when I hit it.

1) Squats
W/U to 150 x 3
W/S 3 x 3 @ 160 then 150 x 5

I cant really decide if I like the wide squats with flat sole, as its harder to hit depth, but you have a tonne of spring in the bottom position, and providing you keep a nice line, its a nicer squat position. However, I think I will eventually move back to the Olly shoes normal stance, as its far easier to hit depth, and doesn't beat your hips up.

2) Deadlifts
W/U to 170 x 3
W/S 3 x 3 @ 200, 190 x 5

3) Hip Thrusts
4 x 15 @ 70kg

3) Chin Ups 5 x 6

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