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» Toby's training log (Go to post)23-11-2009 @ 22:38 
Dude your squats are getting insane so fast! I'm major jealous!
» Savickas breaks log world record 212.5kg (Go to post)23-11-2009 @ 00:00 
That's absolutely epic!
» Beast in the making (Go to post)22-11-2009 @ 23:56 
All the best.

I've only got a benchpress 1rm so I'm in the same boat!
Have fun.
» Wiegieboard gets his grunt on. (Go to post)22-11-2009 @ 16:28 
Wes said:Good to see you back at it.

Just looking at your speed bench, what is your best Bench ? How fast were those speed lifts ? I'm only asking as they look a bit heavy, to me anyway, but then my bench is s**t and I'm only mentioning it as I'm a bit unsure of my own speed bench sessions and looking at yours it just made me wonder !

Keep it up...

Hey dude. Good question.

This was my final week of speedbench.
I did many weeks of speed bench working up to around 70% max by the end just yesterday. I do understand that the speedbench is heavy but the reason that I started that bit heavier is because personally I seem to have good velocity even at heavier weights eg. 70% max. I do understand that you're meant to use approximately 50% max though.
I'm hoping to attain a 107.5kg-110kg bench on this Tuesday coming before finding another dynamic movement, possibly something involving plyometrics to mix it up a bit?
When I come back around to speedbench, I'm gonna give the 50% max a go, progressing by 5% each week.
The last 100kg bench that I performed went up rather easily
» Wiegieboard gets his grunt on. (Go to post)22-11-2009 @ 04:34 
Post Edited: 22.11.2009 @ 04:40 AM by Wiegieboard
So I came back to deadlifting today after a couple of weeks off ill. Piratebrido was also in the same boat and on his second last week of 5s.

I started with deads.



Considering the length of time I've been off and haven't deadlifted, I'm happy that I kept some strength in the lift. I was expecting a bigger drop in performance than what actually happened.

I moved on to my last week of speed bench as my dynamic movement.

Bench Press (Speedbench)


Bent over rows: 45 degree back position.


I've not done these in ages, it was great fun!

Brido is still lifting stronger. It was his first heavy bench session ever today. Previous to today, he had only done 3 weeks of speed bench. He managed an easy 100kg.
His deads really are coming on spectacularly too. He's gonna be one hell of a strong guy and when he goes back to Judo and wrestling, I have no doubt that he'll be tossing folk like they're made out of straw.
» FAVORITE BOXERS (Go to post)21-11-2009 @ 01:39 
Eubank is a huuge favourite of mine. I was also a huge fan of Marvin Haggler.
Both fighters are capable of sustaining massive damage and keep on throwing leather.
I also liked Sugar Ray Robinson. The man defied physics with the way he moved.
» Wrestling (Go to post)20-11-2009 @ 00:40 
I've wrestled and Boxed since 1999, moving on to MMA, BJJ and Muay Thai in 2001.
When I wrestled and did jiu jitsu my back strength was the best it's ever been. I could do 27 wide grip chins (I was only 11-12 stone).

I started squatting and deadlifting about a year before I stopped wrestling and found that going from a 120 deadlift to a 170 deadlift aided me immeasurably especially in my pickups, suplexes and defensive wrestling. My base became so much stronger.

As far as Thai went, my legs could keep me upright much better when I took a bad one in training. My punching also went up in power a bit as a result of the extra hip, leg and core strength.

It's not advisable to lift like you would normally lift when training hard though. I couldn't do any more than 4x4 for the squat once a week and 4x4 deadlifting once a week without burning out. At that time my schedule was like this.

Monday: Jiu Jitsu technique/sparring and Squats in the evening.
Tuesday: Striking padwork/sparring. Sometimes positional wrestling drills.
Wednesday: Jiu Jitsu technique/sparring. Striking bagwork
Thursday: Deadlifts
Friday: Off
Saturday: MMA technique and sparring.
Sunday: Off

I benchpressed a little bit but found that it had no relevance to either wrestling or striking so stopped.

I'd say that the 4x4 system could be used in conjunction with your Combat sport training if you eat properly and rest properly.
Olympic lifts such as the clean and jerk and snatch have been in use with top combat athletes for the better part of the last couple of decades.

You will lose a bit of strength and weight but I never had any problems with moving down a weight category as I found that I was much stronger for my weight than I was in the category above. Used to have a lot of top athletes posting before things went a bit downhill recently. It still has many great coaches though so is worth a shot.
» Toby's training log (Go to post)19-11-2009 @ 17:09 
That's some awesome numbers on the squat. Well done dude.
» Toby's training log (Go to post)18-11-2009 @ 21:03 
Toby said:
Hitting 2x2 on all lifts next week if i feel good

Awesome stuff. I'm gonna have to attempt a couple of doubles soon too. I have no idea what my dead and squat singles are.
» Wiegieboard gets his grunt on. (Go to post)18-11-2009 @ 00:05 
Namonster said:Isn't four sets/eight reps something to write about on

True that. I'm gonna have to get jacked and tanned if I wanna continue with that nonsense.

I'm all about the 8s and 5s right up until April. Then it's back to 5s 3s and 2s.
» Wiegieboard gets his grunt on. (Go to post)17-11-2009 @ 23:17 
I've decided to alter my writing style as I'm unsure if everybody knows the format I write in.
From now on it's gonna be for example 4x8/100 which would mean 4 sets of 8 reps at 100kg.

I was back at training today doing the squats and the bench press. I was only away from the gym for 9 days but christie me am I glad to be back at it!

All 10 racks and 8 platforms were taken tonight so I started off on bench. It went a little somethin' like this uh huh.



It felt f**king brilliant to tell the truth. By far the best technique I've displayed to date. I paused on every rep. at the chest for a count of 1 and my velocity was great until the second last rep. of the last set where it slowed to about half the pace. I'm feeling my pressing line better now, my forearms and wrists are in a much better, verticle position, my lats are assisting my lift and I'm increasing velocity throughout the lift.
Best technical bench session to date.


1x8/70kg front squat.

Having been in bed for the best part of a couple of weeks, my legs were pretty stiff today and cramped during warmup which I've not had happen since my first week lifting back in august I think it was. The movement felt reasonable on my back squats (a little lifting with the back on the last 2 reps) and felt spectacular on my front squats. I worked my technique hard today having never trained front squats with a barbell before and had Stevie coach me through my depth and technique. I really want to continue with the front squats every week. I could feel the stability in my core and the technique just seemed so natural to me. I'll be adding 5 kilos each week until my form starts to suffer.

I had great fun today and learned a fair bit.
» Toby's training log (Go to post)17-11-2009 @ 23:01 
I'm jealous that you guys have an axle!
It's the run up to the liftoff. You starting your peaking next week?
» SuperSteel101's Training Log (Go to post)17-11-2009 @ 22:59 
Glad you're on the mend man. The lift off approaches! It's gonna be pretty competitive I reckon. The eat off afterwards is gonna be even MORE competitive haha!
» Wiegieboard gets his grunt on. (Go to post)17-11-2009 @ 00:09 
Toby said:How are you doing man? Havent heard from you in a while and log hasnt been updated. Still fighting off that flu?

Hi Toby.

Yea I've been resting. Whatever it was it hit me hard. My skin went all f**ked up and I had a big rash all over my body but I'm back to training squats tomorrow. I'm looking forward to my re-introduction to society.
» Toby's training log (Go to post)12-11-2009 @ 21:00 
Toby said:
I wont be going for a new PB before the 9th now, as there are only 3 weeks left to train.

That reminds me. I'm gonna have to phase the belt in as of this coming Tuesday :/

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