View All Posts: MJW1989
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| » Mark Whiteman Training Journal (Go to post) | 14-06-2013 @ 21:52 | ||
| Bit of a s**t session really, nothing seemed to be going right, especially squats, they were consistently half an inch high, so need work, but for what its worth session was as follows: 1) Overhead Squats 60kg 3 x 5 (Acts as a w/u for squats) 2) Back Squats W/U 70 x 5, 90 x 5, 110 x 5, 130 x 5 Work Sets 155kg 3 x 4 reps (these are the half inch high ones) - The strength is there, but I was leaning over to much giving myself the false impression of hitting depth, so coming up a bit prematurely. 3) Deadlifts W/U 70 x 5, 110 x 5, 140 x 5, 160 x 3, 180 x 3 Work Sets 205 3 x 3 - Bit better, still not quite in the grove. Never mind better luck next week I guess. | |||
| » Mark Whiteman Training Journal (Go to post) | 13-06-2013 @ 19:10 | ||
| I bench 1 x per week, heavy 10 x 3. What would you do on the second day then 3 x 8? But your probably right on the progression plan, to be honest though, I care most about getting my deadlift moving so don't want to dedicate to much to benching. | |||
| » Mark Whiteman Training Journal (Go to post) | 12-06-2013 @ 22:07 | ||
| Again in Birmingham all day so time was limited but as follows: 1) Neutral grip Chins +10kg 10 x 3 2) Mil Press 5 x 10 @ 35kg (50%) 2) Cable Rows 5 x 10 @ 50kg 3) Pendlay Rows 4 x 6 @ 85kg - rethinking how I programme these as the speed is going from the lift, so think 4 x 8 @ 70kg next, as its more to hammer the upper back with a solid contraction than just move a lot of weight. 4) Had planned on weighted dips, however had to shelve this today, may have overstretched something in my chest last week doing them as the middle of my chest (not muscles) are painful. So decided to leave that today. 5) Bicep Curls (don't do these often hence the weight used) 32.5kg 5 x 8 5) Band pulls (to rehab chest) 4 x 25 Ian - strangely the 1 of those numbers I have no confidence in hitting is the 120 bench, and that's with the squat and deadlift relying on full knee/quad recovery. | |||
| » Mark Whiteman Training Journal (Go to post) | 11-06-2013 @ 22:02 | ||
| Limited on time today after being in Birmingham all day, so in 45 minutes I did as follows: Overhead Squats - 60kg 5 x 5 (seem to stretching things out well) Front Squats - 80kg 5 x 5 (s**t weight, but knees improving) Trap Bar Deadlifts - 120kg (approx. 50%) 5 x 10 Ian, that's true, in fairness it was only the attempts at 50kg that were right arm, I didn't have the co-ordination/strength on the left to do it. That is a fair point, better set the bar a bit lower.... Stuart is caning it lately PB's all over the place. 540 is a bit of a stretch, I think it rests on my knee, bench should be 110 deadlift should be min. 230 but knee issues have ruined my squat lately, so in an ideal world I will get back to 180 and beyond before, but anything over 167.5 is a comp pb. Above James (small one) would be good, he loves that he is 2.5kg ahead in comp. What do you think the 540 should consist of? Oh, bad news on the Zumba, was getting quite into it as well. | |||
| » Sunday bench session (Go to post) | 11-06-2013 @ 07:13 | ||
| So much for the 3 white lights from Kev Ian and Sharn then James lol | |||
| » Mark Whiteman Training Journal (Go to post) | 09-06-2013 @ 15:08 | ||
| Solid training session 1) Bench press Warmed up and then moved on to paused reps to finish warm up as follows: 80 x 1, 90 x 1, 100 x 1, 105 x 1 Work Sets - 85kg 10 x 3 2) Board Press (1,2 and 3 board so 15 reps split accordingly 5 on each) 80kg 3 x 15 3) Pendlay Rows 80kg 4 x 6 4) DB Kroc Rows (First go at these) 32.5kg x 20 42.5kg x 20 | |||
| » Mark Whiteman Training Journal (Go to post) | 07-06-2013 @ 22:19 | ||
| Reasonable session at the Farm (Moulton) squats seem to be on the mend, Works sets as follows: Squats 155kg 3 x 3 Deadlifts 200kg 3 x 3 Lift of the Month - 1 Arm DB Snatch (club competition, biggest d/b is 50kg so compete on reps) 3 attempts, each time got 3 reps. | |||
| » Mark Whiteman Training Journal (Go to post) | 06-06-2013 @ 19:22 | ||
| Missed Tuesday as went to the Osteopath, apparently knee/quad issue and sciatica is to do with a hip imbalance. Wednesday - Assistance 1) Ohd Squat 40kg 5 x 5 (W/U to loosen up and rehab) 2) Weighted Neutral grip pull ups - Bodyweight + 15kg 10 x 3reps 3) Mil Press 35kg 5 x 10 3) Cable Rows 50kg 5 x 10 4) Pendlay Rows 80kg 4 x 6 4) Weighted Para Dips Bodyweight + 20kg 4 x 8 Fairly solid session, supersetted due to time constraints. | |||
| » Mark Whiteman Training Journal (Go to post) | 02-06-2013 @ 12:45 | ||
| 1) Bench Press W/U sets 20, 50, 70 x 5 Paused sets - 80 x 1, 90 x 1, 102.5 x 1 Work sets - 90 10 x 3 reps 2) Incline Bench 62.5 5 x 10 3) Pendlay Rows W/U 60 x 6 W/S 77.5 4 x 6 reps 4) Military Press 50 3 x 8 Felt ok, considering dropping the incline presses though in favour of board presses etc. as they are hard on the shoulders. (Back work done on separate day) | |||
| » Mark Whiteman Training Journal (Go to post) | 02-06-2013 @ 12:39 | ||
| Right in a build up to the All England, I have decided to start keeping a training journal on here, in the hope of if I'm doing something fundamentally wrong someone will chip in and suggest some tweak's. Current competition PB's (from last years All England) Squat - 167.5 Bench - 102.5 Deadlift - 230 Total - 500 Aim for this year is follows: Squat - 175 (depending on knee/quad recovery) Bench - 110 Deadlift - 235 Total - 520 Training currently has been 10 x 3 system for upper body, 3 x 3 for lower, with relevant assistance for higher reps. | |||