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» Mark Whiteman Training Journal (Go to post)18-09-2013 @ 22:14 
Reasonable session, although the pull ups were really off, going to rethink how I program these, need more volume.


1) NG Pull Ups 5 x 3 @ + 15kg then 7 x 5 bodyweight to make 50 total

2) Bench
W/U to 60 x 5
Paused - 75 x 3, 85 x 3, 95 x 3, 105 x 3
Work Sets - 90 x 10/9/8 - should have been 3 x 10, but was a odd feeling in my pec, probably nothing but wasn't worth grinding out the last reps to find out. all reps were with solid form.

3)Inverted Rows 4 x 12

3) Tricep Dips 3 x 15

4) Cable Pushdowns 3 x 12

4) Bicep Curls 3 x 8 @ 30kg

Number 4) is a little gay, but as you can see, my biceps are hideously undertrained judging from the weight, so wont kill me to do a few curls at the end of the odd session.
» Mark Whiteman Training Journal (Go to post)17-09-2013 @ 22:40 
Solid session, the weights look light, but its deceptive, the paused front squats in particular are tough.

The deadlifts were mainly for technique/speed, but I guess if you totalled the weight lifted it would be more than a heavy day, so depends how you look at it. I'm happy with them all the same, technique work is never bad.

Session as follows:

1) Paused Back Squats
W/U to 80 x 5
W/S 5 x 5 @ 100

2) Paused Front Squats
5 x 5 @ 80

3) Deadlifts (60% 1rm)
W/U to 110 x 5
W/S 10 x 3 @ 145
» Training Log - 3. (Go to post)17-09-2013 @ 14:55 
Solid session Ian, squats look good, bench would have probably been fine in the absense of the cleans, i.e. if you had more time.

Your probably nearing the limit on the cleans, so diminishing returns and all that. You will have to learn to improve the "shrug" portion to get better bar height, or drop faster. Option 1 is probably easier. Presumably Stewart hasnt retaken the lead? I hear Dave Olly lifter was getting a bit stressed doing the clean monday, so nothing special has gone up from him.
» TRAP BAR FOR SALE (Go to post)17-09-2013 @ 14:51 
I know you can get some just over 100, they are the cheaper one in fairness, not that they dont do the same job. The one I got has arms/handles whatever you want to call them to allow you to flip it for ease of loading.

Ian, could do, however, I cant get this in the car, originally it was delivered by the amazon obviously, then it got to my parents new house via the moving lorry.
» TRAP BAR FOR SALE (Go to post)16-09-2013 @ 22:12 
No one interested?
» First comp out of the way! Now working towards British quilificattion. (Go to post)16-09-2013 @ 17:25 
Good to see you have updated your log mate, keep it up.

Ian will be pleased Happy
» Mark Whiteman Training Journal (Go to post)15-09-2013 @ 13:20 
Reasonable session this morning with James and Tristan, benching was a bit off, especially the singles, but good session all the same

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 15 - Good solid volume, weights look a bit light, but very little rest between sets.

3) Inverted Rows 5 x 12

4) Pendlay Rows 5 x 5 @ 70

Need to get my bench form dialled in again, having not done the singles in a few weeks, they just weren't as solid as they should be.
» TRAP BAR FOR SALE (Go to post)14-09-2013 @ 12:58 
Post Edited: 14.09.2013 @ 12:59 PM by MJW1989
Trap bar for sale, no idea how to upload photos on here, but if you want some, I can email you them.

Basically its this bar, purchased about a year or so ago.

Pretty much as new, barely used, looking to sell to free up space for something else. 100

Oh forgot to mention, its in Kettering, buyer collects, if delivered would have to be near, and would have to charge extra as would need to borrow a friends car (wont fit in mine)
» Mark Whiteman Training Journal (Go to post)13-09-2013 @ 21:35 
Only just seen the comment, otherwise would have mentioned it earlier. Cheers Ian yeah will see, you right though, stick around, stay injury free, train sensibly you do well. One thing I will do is limit myself to 2 attempts at LOTM each time so as not to waste to much time, unless its a powerlift then can edit training accordingly.

Right, todays session as follows

1) Squats
W/U to 130 x 3
W/S 155 5 x 3

2) Deadlifts
W/U to 170 x 3
W/S 3 x 3 @ 195

3) 18 inch Deadlift off blocks
150 x 5, 190 x 5, 220 x 5, 240 x 5
I'm undecided on these re whether they carry over to full deadlift, however, they are doing my grip no harm at all, and imagine will pack on upper back size, so cant be a bad thing. Will use sparingly though, maybe 1-2 times per month.

4) Hip Thrusts (ran out of time, but the 10 minutes these take pay dividends in the long run)
5 x 10 @ 110kg

Reasonable session all round.
» Mark Whiteman Training Journal (Go to post)12-09-2013 @ 21:22 
Again the one that I just think wont be do able is the squat, we will see once I break 200 I guess.

3-4 years time that 300 will definitely be do able, I think I have got a handle on my bench, so you never know on that one.

I am applying myself to powerlifting, but I do like the idea of doing the odd strongman event now and again, wont dedicate much training to events though, other than overhead obviously, but that's not going to hurt my powerlifting.

Cheers though, the proof will be in the pudding, if I pull 260 plus within a year or so then its well on track.
» Mark Whiteman Training Journal (Go to post)12-09-2013 @ 19:49 
Cheers Ian, 700+ is a bit ambitious, target 600 go from there. Yeah concentrate on powerlifting, I'm entering another comp for strongman in March, but as I think I proved, powerlifting training complements it quite well, so will do event training nearer the time, but other than that will work on my overhead press more, but really just keep getting stronger.

Project 260+ deadlift is still my goal, that will get most of my focus.
» Mark Whiteman Training Journal (Go to post)12-09-2013 @ 07:52 
Missed yesterdays session so rolled 2 into one, saved time by super setting the squats and pull ups.

1) NG Pull Ups + 13 3/4 10 x 3

1) Paused Squats
Back 90 5 x 5
Front 70 5 x 5

2) Bench
W/U to 60 x 5
Paused - 75 x 3, 85 x 3, 95 x 3, 105 x 3
Work Sets - 3 x 8 @ 90

3) Inverted Rows 3 x 15
» Training Log - 3. (Go to post)10-09-2013 @ 17:40 
Lol cheers Ian, I would pick your deadlift as your weakness Happy
» Training Log - 3. (Go to post)09-09-2013 @ 21:57 
Assistance is only crappy if your doing the wrong stuff, pick a weakness and plan it round that, maybe go in cycles, i.e. couple months focus hard on your shoulder problem with lots of back work to balance the strength, then couple months on hamstrings/hip strength for deadlift?

Hopefully the finch program gets your deadlift back to where it was though.
» Mark Whiteman Training Journal (Go to post)09-09-2013 @ 08:17 
Well bodyweight wise I don't really know, I'm a little dubious about the scales used, I weighed 94kg clothed, I was 98 in the same clothes on our scales. As a whole though most were on the heavier side pushing 105 or potentially over that. Some were late 90's but were a lot shorter.

They dropped the last event because of time, was supposed to run till 5pm but finished at 7pm with 5 events. All due to the first event the women's one was going up in 5kg jumps so with nearly 30 of them it took an hour and half. 10kg jumps would have been more appropriate, who goes up in 5's on a deadlift event?

Yeah the guy that won it won the first event with a 220, then the second he did 12 reps on the overhead medley, then beat me by something like 5 seconds on the loading race, I was just happy to kill him on the 4th event to be honest, he was a beast. Then went up against him in the farmers and he beat me by 2 sec's.

Unfortunately didn't pull lol, work to do on that one.

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