Sloth Strength

Update 11.12.11

2011-12-11T11:55:00.002Z

Training update -

Bodyweight is down to 97kg and is pretty steady around there; what with the weight category changes in the IPF I can either go up in BW to 105 (this would be difficult to get a lean increase, for me at least anyway) or down to the 93 class, which would mean me coming in leaner, providing the strength doesn't deplete, this is probably the better option atm.

BDFPA classes are still the same, so I could stay at 97 and compete in the 100 class. My fed of choice is still undecided.

Lifts are all about where they were when I was at 110kg;

Squat 205
Bench 140
Dead 250

id say on a good day, all my previous PRs (210/140/260) are there. These will be old PRS within a few months I'm sure.

Training wise im currently working on more volume with low reps for the bench and squat and deadlift work is focused around off the floor strength (front squats and defecit pulls will be on the menu for the coming weeks)

07.01.2011

2011-01-07T19:31:00.000Z

GMs - empty bar x ****loads

Deads... 70x5 / 100x5 / 140x5 / 180x5 / 200x5

Cuff

Push Press... 60x5 / 60x5 / 80x5 / 100x5 / 110x4F5

Rev Flyes... 5x10

Upright Rows... 28x3x14

out of touch with the pressing, this will come back nicely though i think. deads not balls to the walls maybe two more reps in the tank.

not bad after quite a lay off

time to get back to it, two sessions a week, both full body. Looking to qual for IPF unequipped @ 105

Dead/Bench - 05.12.10

2010-12-05T20:02:00.000Z

Deadlift (Beltless) - 3@8... 60x10 / 60x3 / 100x3 / 140x3 / 180x3 / 200x3 / 210x3@8.5 / 180x5

Bench... up to 110x5@9 / 90x10 / 90x6 / 60x10

totally ****ed up tonight, thought the gym closed at 10, got there at 6.15 and was informed they shut in 45mins. after driving down i thought it'd be better to do something than nothing and risk losing the session completely.

deads felt good, the 210 felt good, prob max at 225x3. bench felt lame and hard. oh well.

Squat/Bench - 29.11.10

2010-11-29T20:46:00.000Z

Squat... 60x2x5 / 100x3 / 140x3 / 170x3 / 180x3@8 / 150x3x3

Bench... 60x2x3 / 80x3 / 100x3 / 120x5@9 / 90x10 / 90x8

Scarecrows
Pullups
Pulldowns
Hyperextensions
Rev Flyes

cant get to the gym much atm and training in the shed is just not worth the bother in the temps, prob gona drop down to once a week through december and then see how things go once i start the job, hopefully back to 3/wk

Deadlift - 22.11.10

2010-11-22T16:08:00.000Z

Deadlift 3@7... 70x2x3 / 90x3 / 120x3 / 170x3 / 180x6x3@7

Pulldowns, close grip and wide... 5x10

Scarecrows... 3x8

Seated PCs... 3x10

Hyperextension situps... 3x10

Leg raises... 3x8

skipping - 5 mins

all good, glad to be training, though might still have to resort to my setup over the next few months. well see how long stuff lasts

asst work

2010-11-21T11:50:00.001Z

continued from last night whilst away at a conference;

Facepulls... 5x10

Pulldowns... 5x10

Bench - 15.11.10

2010-11-15T19:19:00.002Z

Skipping 5mins

Bench - 4@9... 60x3x4 / 80x4 / 100x4 / 110x4 / 120x4@9.5 / 110x3x4 (stop due to cramp)

Skipping 5mins

session absolutely ruined by cramp due to cold and gay darkness. felt warm but most sets were hindered by some sort of cramping, mainly in my lats and erectors. can't wait to get training in a gym full time.
rope turn best - 48

still havent sorted training schedule, so atm im thinking something like..

Squat / bench repetition / back / PC

Bench / squat asst / hams / upper back & abs

GMs/DL / back / upper back / abs/glutes

something along those line anyway

ME Squat - 11.11.10

2010-11-11T21:53:00.001Z

Squat 2@9 ... 60x2x3 / 80x2 / 100x2 / 130x2 / 150x3 / 170x2 / Belt - 180x2 / 190x2@9.5

YTWLs

DB Bench... 40x10 / 40x8 / 40x10

Pull Ups... 4x8

Scarecrows... 3x8
SS
Suspended Push Ups... 3x8

Hyperextension... 60x4x6
SS
Ab Pulldowns

Skipping - 15mins - New PR -53 turns

ME Bench - 08.11.10

2010-11-09T12:21:00.002Z

Bench - 2@9... 60x3x3 / 80x2x2 / 100x2 / 120x2 / 130x2@9.5 / 122.5x2x2

Pullaparts

shiiiiiite. thinking of dropping back to 3 times a week, also thinking of doing a hypertrophy phase until the new year

ME Squat - 07/11/10

2010-11-07T15:15:00.001Z

Skipping Rope

Squat - 2@9... 60x2x3 / 80x2 / 100x2 / 130x2 / 160x2 / 180F / 170x2@9 / 150x2 / 150x2 / 150x2@9

seriously peeved. need to look back through my log and see what the **** is going on. i remember dave saying my 210 at the BDFPA comp was fast, i have done 210 since (i think) and pasued 200. so somehwere along the time between then and now i've seriously ****ed up. this is what, 17% strength loss!!?

Conditioning

2010-11-06T22:32:00.001Z

15 mins jump rope

DE Upper - 04.05.10

2010-11-04T21:17:00.000Z

Rev Band Bench (-20) - 3@7... 40x3 / 60x3 / 80x3 / 100x3 / 122.5x5x3

CGBP... 90x2x10

Snatch... 40x3 / 60x3 / 80 / 90 / 95 / 97.5F

Jerk from rack... 90x3 / 100 / 110 / 120 / 130

Pullups... 8 / 8 / 8 / 8

Seated Cleans... 10x4x10

bench good, jerk ok, bit ropey but no pressout. happy with that

Conditioning - 01.11.10

2010-11-01T17:47:00.001Z

Jump Rope - 10mins or so, prob about 400 turns total, best run - 48

plan to start doing some conditioning on a regular basis, plan is to do a jump rope session once or twice a week and sledgeing once a week. not for losing weight as cals will go up, but to work the ticker.

had started to do my DE deads session but was getting dark, i hate pulling in my shed and doing 3x3 on ITH andersons didnt work right in my head considering i have ME squats friday. need to sort my asst work out and sort my shit out in general

ME Bench - All Hallows '10

2010-10-31T11:40:00.002Z

Triton Bench - 3@9... 60x2x3 / 80x3 / 90x3 / 100x3 / 120x3 / 130x3@9 / 120x3 / 120x3@9
SS
Pullaparts

needed 127.5x3@9 to get a PR but couldnt find my 1.25s so put on 130, pleased with that, ish.

ME Deadlift - 30.10.10

2010-10-30T17:17:00.000+01:00

Deadlift - 2@9... 70x2x2 / 90x2x2 / 120x2 / 170x2 / 190x2 / 210x2 / 220x2@8.5 / 230F / 220F / 200x2

GMs... 20x5 / 70x5 / 90x5 / 110x5

Lying leg raises

shiiiiiitte, prob shouldn;t have done the deads, i never tend to pull well early in the morning and this was done within an hour of waking on all of 50g maltodextrin.

went to a new gym today, pretty pants. naff all plates (i used pretty much all of them to load up the 230), really shit bars, could be good if these were improved somewhat.

DE Bench - 26.10.10

2010-10-26T12:51:00.001+01:00

Seated PC's... 5x2x10

Bench Presss 3@7... 60x2x3 / 80x3 / 95x3 / 107.5x6x3@7

DB Bench... 32.5x17 / 32.5x16 / 32.5x16F

Fat Grip CG Pulldowns... 87x4x10

PecDeck Rev Flyes... 30x5x10

Seated PC's... 10x4x10

Hyperextensions... +40x5x6

max rep work on the db work, looking to increase this week by week for the forseeable at the same weight.

DE Squat - 25.10.10

2010-10-25T18:44:00.000+01:00

Squat - 2@7... 60x2x3 / 100x3 / 140x2 / 162.5x1@8 / 140x6x2@7

loads of stretches and mobility work with 60k

doing the asst.tomorrow. damn cold today, need to get tighter in my upper back, need more mobility in my shoulders, just more warming up really.

ME Bench - 24.10.10

2010-10-24T11:27:00.000+01:00

Fat Grip Bench Press - 5@9... 60x3x3 / 80x5 / 100x5 / 110x5 / 115x5@9

-5%... 110x5 / 110x5@9

Pullaparts

ok-ish. only have 120x3@9 so cant expect more, it didnt feel hard, but there was only about a rep left.

ME Squat - 22.10.10

2010-10-22T15:18:00.003+01:00

Beltless Squat in Olys - 3@9... 60x2x3 / 100x3 / 140x3 / 160x3 / 180x1F3 / 170x3@9

GM's... 100x4x5

SLDL... 100x3 / 140x3 / 160x6

Standing Abs... 20x10 / 20x15 / 20x15

**** knows what happened here. the first 180 was a struggle but i didnt think i'd fail the set, in shock. possibly due to tthe ray squats @8 and ab work two days ago but who knows, i'd still have thought i could get a triple at 180 on any day of the week regardless of any previous workout stress.

DE Bench Press - 21.10.10

2010-10-21T12:14:00.000+01:00

Bench Press - 3@8... 60x4x3 / 80x2x3 / 100x3 / 110x3 / 115x3 / 120x3@8

-5%... 108x4x3

Ultra Wide Grip... 90x3x6

BB Row... 90x3x10
SS
Rope Upright Row... 30x3x10 .. >DS> 20x17

enjoyed that, ****ing hate rowing these days though, the weight is no struggle, but the stress i get on my back is immense with any more weight than say 100, probs worth addressing somehow.

DE Squat - 19.10.10

2010-10-20T18:04:00.002+01:00

Manta Ray Squat - 2@7... 60x3x3 / 80x3 / 100x3 / 130x3@7 / 140x2@7 / 140x4x2

No Ray (lulz)... 100x5

Rollouts... 3x15

the ray (as i will call it) is the shizzle, took a fair few sets to get used to but found once i got the hang of it, it made things feel harder but not to a point where the weight felt hard. i.e. the final few 140's felt difficult to maintain but easy to do.

anywho, dropping back to 100 to see the difference was an eye opener, i think with a bit of rotation with heavy weight using the ray, it could be a badass tool.

wasn't particularly comfy on the neck, but it certainly spread the load and meant not wearing wrist wraps to support the weight easily.

was meant to do pulls today, hence lack of asst as i have ME squat friday.

ME Bench - 18.10.10

2010-10-18T20:36:00.001+01:00

Bench Press... 60x3x3 / 80x3 / 100x3 / 122.5 / 135 / 150F / 145F / 120F - oops.

Rev Band Bench... 120x4x3

Fat Grip DB Row... 33x2x15
SS
Facepulls... 25x2x15
SS
Rope Upright Row... 25x2x10

gay benchingz, hardly came off the chest.
band tension was insane on asst work, almost a complete deload on the chest and felt more than 100 at lockout, bizzare.

ME Deadlift - 14.10.10

2010-10-14T22:55:00.000+01:00

Deadlift - 1@9/10... 60x3x1 / 80x1 / 100 / 120 / 140 / 170 / 200

belt on... 200 / 220 / 240 / 260 (PR)

ITH Andersons... 60x3 / 100x3 / 142.5x3x3

Standing Abs

Banded Hyperextensions

Loads of light oly work (targeting traps)

@9/10 dependant on how i felt, felt ok considering all ive eaten today is 3 beef pasties and a litre of maltodextrin. 260 felt like murder but looks OK on vid

DE Benchingzzzz!! - 13.10.10

2010-10-13T17:33:00.002+01:00

Bench Press - 3@7... 60x3x3 / 80x3 / 90x3 / 97.5x3@7 / 97.5x9x3

Upright Rope Rows... 20x30

tech gettign much better, took foot stance out WIDE this time and made a huge difference in both tightness and speed. also did half the sets close grip which also felt much faster and i dont think theres a huge ROM difference, will continue to experiment there. thats the feet placement sorted, just the rest to sort now.

next weeks ME bench was meant to be 1@9, may go for another 2@9 for now and save the singles for the next mesocycle/the meet.

DE Squat - 11.10.10

2010-10-11T18:47:00.003+01:00

Squat - 2@7... 60x2x3 / 80x3 / 100x2 / 140x2

belted... 140x2

no belt... 160x2@7

Oly Shoes... 160x2 / 160x2 / 160x2 / 160x2@7.5

Belt... 160x2 / 160x2

lot of farting about, havent worn oly's for ages to squat so thought id give em a bash, wasnt more than @7 with the last set, but the next set would've been more. no assisstance work as i gota got on with my thesis.

ME Bench -10.10.10

2010-10-10T18:38:00.000+01:00

Paused Triton Bench - 2@9... 60x2x3 / 80x2x3 / 100x2 / 120x2 / wraps on.. 130x2 / 135x2@9.5

-5%... 125x2 / 125x2@9

drop sets... 90x3x6
SS
rope upright rows... 20x3x15

135 wasnt 100% but not far off, thought i may have had more at the 125 dropset but not there today. first time using the triton for bench pressing, nigh bad, very hard to use the same groove, brought it down more or less to the top of my stomach rather than bottom of chest/sternum

ME SQUAT - 08.10.10

2010-10-08T16:57:00.000+01:00

Squat - 1@9... 60x2x3 / 100x2x3 / 140x3
+belt... 140x3 / 170 / 190@9 / 190x4x1
-belt... 170x3

SLDL... 100x3 / 140x3 / 170x3 / 180x3

squat strength still down, still nice to be doing more than one single though. gona keep at @9 for ME days for now, unless i go to @10 by mistake, though i pretty much know where im gona peak on any given day depending how warmups go though.

DE Bench - 06.10.10

2010-10-06T19:07:00.000+01:00

Wide Grip Pause Bench - 3@7... 60x3x3 / 80x3 / 90x3 / 95x3@7 / 95x7x3

Close Grip Bench... 95x10 / 95x8 / 95x7
SS
Chins... 10 / 8 / 8

Facepulls... 25x3x15
SS
Curls... 25x3x10

man i struggle with foot positioning, im also debating as to whether an arch is actually any use to me. i seem to get just as much leg drive whether i use one or not.

DEDL - 05.10.10

2010-10-05T16:26:00.002+01:00

DL - 2@7... 80x2x2 / 100x2 / 140x2 / 170x2@7 / 170x6x2

ITH Anderson... 140x3 / 140x3 / 140x3 / 140x3

Lying Leg Raise... 5x10

last set of squats hard graft. enjoyed today, need to be much more aggressive with my pulls, which is a struggle as with the weather i need to train in the shed, hence drop on the pins. looking forward to a real gym experience for deads.

ME Bench - 04.10.10

2010-10-04T12:06:00.000+01:00

Cuff

Fat Gripz Paused Bench 3@9... 60x2x3 / 80x2x3 / 100x3 / 110x3 / 120x3@9 - 120x3x3 / 80x2x10

Pullaparts

ok so first set of 120 prob had two in the tank, so more like an 8.5 so decided to keep at this untill i reached a hard 9. hope this higher volume is going to pay off.

MEDL - 30.09.10

2010-09-30T17:25:00.002+01:00

Deads 2@9... 60x2 / 100x2 / 140x2 / 180x2 / 200x2 / 220x2@9
+belt... 230x1F2 @10

GMs... 60x3x10

Iron Cross... 90s

seriously lame efforts here, was hoping for @9 on the 230 which would mean a double with one to spare. tech a bit off, have figured when my head positioning needs to be but not getting the right leverage for any speed with my hips going through. gona work up the GM's slowly.

DE Bench - 29.09.10

2010-09-29T17:00:00.001+01:00

Bench Press 3@8... 60x2x3 / 80x3x3 / 100x3 / 110x7x3

Close Grip Bench... 90x10 / 90x10 / 90x8..10

Chins (Various Grips)... 10 / 10 / 8 / 7

Facepull... 15x2x15
SS
Cable Curl... 15x2x15

Rope Upright Row... 15x2x20

Using RTS' RPE scale from now on as opposed to percentages. Pauses a bit sporadic, but im not too bothered atm, will be more mindfull of it around comp time though. I also played around with grip width slightly, i used a very slightly narrower grip for sets 5 and 6 and whilst they felt more powerful, the groove didnt feel right. Will keep playing.

Westside/RTS

2010-09-29T10:10:00.000+01:00

After a brief critique from Mike Turscherer i've slightly modified the mesocycle, this is to increase the intensity on the bench press work and to ensure ME work is @9/10. I decided to go for two weeks set at 9 and the following at 9/10, depending on recovery on the day/week before. The following is the modified version.

Aside from those changes, Mike seems to think it may be a good starting point, the discussion regarding the idea of mixing percentage based templates and RTS is here..

http://www.reactivetrainingsystems.com/new-forum/view-postlist/forum-1-discussion-forum/topic-401-still-dont-get-it

Reactive Training systems

2010-09-28T19:33:00.002+01:00

Otherwise known as RTS by Mike Tuchscherer, is a system that rather than working of a percentage works on your rate of exertion, as previously mentioned. I have decided to use the following template for my mesocycle..

This will allow for more volume on the max work, where i will work up to the set depicted, i will do this for the time being and when i have my next meet will work on devloping my own RPE table and probably look at doing fatigue drops for the dynamic work, ie. picking what i think will be an @7 and working at that level untill bar speed is not acceptable. May rejig the final week too, depending how i find it allows me to recover.

RPE and RTS info..

http://www.reactivetrainingsystems.com/articles/training-articles/49-chapter-2
http://www.reactivetrainingsystems.com/articles/training-articles/636-customizing-your-rpe-chart
http://www.reactivetrainingsystems.com/articles/training-articles/81-an-rts-overview
http://www.reactivetrainingsystems.com/articles/training-articles/3142-beginning-rts-part-ii

Manual
http://www.reactivetrainingsystems.com/store/custom-training?page=shop.product_details&flypage=flypage.tpl&product_id=3&category_id=3

DE Lower - 27.09.10

2010-09-27T17:29:00.002+01:00

Squat... 100x2x2 / 130x2x2 / 150x7x2

SLDL... 100x3 / 140x3 / 170x3 / 170x3 / 160x3 / 160x3

Standing Abs
SS
Pulley Curl

ok, so thats bang on 75% based on the squat session i had last week, i think at a heavier weight i can also improve my tech. at 50-60%, what i was using before, the thoughts are on moving as fast as possible, at this higher weight, im thinking of ways to improve tech in order to get the bar speed, by the 6th set i had increased speed by making changes to my hand positioning and tightness in my back.

Training thoughts

2010-09-27T15:05:00.000+01:00

Westside is not 100% working for me, im undecided if this is down to lack of volume on the competition lifts or if i've made a mistake in my exercise selection.

Looking back over the exercise selections i've made, the ME bench work hasnt been too bad, with most of the selection being either a floor press of some variation or a bench press of some variation.

ME lower work has been ok also, though i think with only one session per mesocycle for the squat and deadlift, the volume to illicit progression isn't there, if i keep to westside, i will remove good mornings as a main exercise and utilise the additional session for the other two lifts, this would increase the lifts per mesocycle to two for the deadlift and squat. GM's will be done as assistance.

DE work has been poorly planned and for both upper and lower work, there has been too much accomodating resistance, and whilst this is not necessarily a bad thing i think it may have been hurting my recovery as well as not allowing me to work the weaker positions of my lifts.

Acc Res - From here, i will likely utilise this only for max effort work, i plan to increase the weight on dynamic work to somewhere in the region of 70-80%.

Im looking at running a basic template, utilising a 5rep week, 3 rep week and then a single or double, in a sense, 531 but not the same set pattern, the set pattern is likely to be determined by my fatigue levels, using RTS systems RPE methods. So i may end up doing 4 sets of 5 in the first week one cycle but the next cycle only three, depending on fatigue.

Assitance is going to be cut back also, i havent decided to what exactly but the following will definately be there..

Chins
SLDL
Rows
Facepulls
GMs
Abs
CGBP

Im also still working opn my glutes so hopefully once they are up to par i will introduce some hypertrophy and strength work for them.

More to come when i've found the answer.

ME Upper - 26.09.10

2010-09-26T11:56:00.001+01:00

Cuff

Bench Press +15k chains... 20x3 / 40x3 / 60x3 / 80x3 / 100x3 / 120x3 / 140F
No chains... 140x3x1
CGBP... 120x3x3 / 100x7

Ext Roatation

Pullaparts

the 120 triple with the chains wasnt easy, so i was stupid going for the 140, hopefully the new methods im thinking of using will stop me being so stupid.

tried experimenting with the grip on the 140 singles, prob not worth the bother and hard to tell at such a high weight for me. this is something else im going to look into.

ME Lower - 24.09.10

2010-09-24T18:21:00.002+01:00

Beltless Squat... 60x2x3 / 80x2x3 / 100 / 140 / 170 / 200

Belted... 200 / 210F

Beltless... 140x3x3

Chins... 4x8

seriously gay and crappy session. had a bit of doms going in from monday DE session, so probably overdone it there, consequently took ages to warm up, but whatever. was hoping for 210 beltless, wasnt gona happen today.

really hating bodypart splits, by the time i've done my squats, the last thing i want to do is load my spine for stiff legs or the like, gona have a good read about to try and sort my shit out. want to keep the dynamic work to some extent but use some other methods ive been reading about as late.

DE Upper - 22.09.10

2010-09-22T12:56:00.002+01:00

Paused Banded Bench... 20x3 / 60x2x3 / 80x3
+chains... 90x10x3 (half close grip half full grip)

CGBP +chains... 100x3x10/6/5

Facepulls... 20x3x20
SS
Ext Rot... 3x6

Rope Upright Rows... 20x3x15

Chins (various grips)... 5x8

Love my new bench!
speed good, gona start wearing my oly's for benching, for obvious reasons.

DE Lower - 20.09.10

2010-09-20T19:54:00.000+01:00

Beltless Squat... 60x3 / 100x3 / 140x3
+hanging chains... 140x4x3

Ab Rollouts... 3x15

Glute Bridge... 100x5

squats were done at about 65% including the chains but traing to work on speed over a longer set with more weight. chains were set up so they werent touching the floor. power felt good, maybe lost a bit of speed on the third rep but still popped up nicely. def feeling it more in the glutes. 4th glute awakening session tonight.

was gona do clutre vridges properly, but kept getting hamstring cramps at the top, anoying as i want to get these going properly.

ME Upper - 19.09.10

2010-09-19T10:38:00.002+01:00

Box Press...

Reg Grip... 60x3 / 80x3 / 100x3 / 120x2 / 130x2
REST PAUSE (20s)
Close Grip...60x3 / 80x3 / 100x3 / 120x2 / 130x2

X Wide Grip... 110x3x3

Reg Grip... 110x6 / 110x3

Basically a floor press made into full rom by putting my back on a 4" box. 130 was full out for both sets.

Bodyweight down to 107.

Additional Session

2010-09-16T15:28:00.003+01:00

I ma going to add another session to my current training week, this will reduce the amount of time each microcycle takes as well as reducing the overall mesocycle time from four weeks to three. I will not be increasing the assistance work however. An additional day will consist of the primary movement with drop down sets only. For upper days there will be some opposing muscle group assistance but for lower it will exclusively consist of mobility warm ups and the main movement. This was assistance will still be the same but more sessions will be completed, recovery in this sense shouldnt be altered too much.

Another thing to note is my ME sessions will soon start to alter, although they will, for now, follow westside im going to incorporate some ideas from Prelipins table and Mike Tuchschere's RPE method.

Watch this space.

Injury Woes

2010-09-13T16:10:00.002+01:00

Nothing too major, but cut my hands up in work recently so have to take some time off to allow them to recover, any weight bearing down on them makes the wounds open up again or bleed.

Also having some serious back pain i believe to be SIJ issues, have always had glute activation/weaknesses which i havent been able to address through lunges of any sort due to poor ankle mobility, hence have taken it upon myself to add a further two sessions a week consisting of stretching, lots of glute work, SMR and other rehab stuff, plus trap work. something like..

Hip Flexor Stretching & Glute Activation
Sinlge Leg Bridges
Bird Dogs
Lying Abduction
TKE's
Band Trap work
SMR

DE Lower - 09.09.10

2010-09-09T15:39:00.003+01:00

Banded Squat + chains... 60x3x2 / 100x2 / 130x6x2

Rev Band DL... 100 / 140 / 180x6x1

Standing Abs

really working on tech today. squats spot on, DL still a bit too round, really tring to get my hips at just the right spot.

Some pic's from over the years. bodyweights are roughly..

2006-94k
2007-97k
2008-105ish
2009-107.5
2010.1-115
2010.2-109

ME Upper - 07.09.10

2010-09-07T17:04:00.002+01:00

Triton Floor Press... 20x3 / 60x2x3
+chains... 80x3 / 100x3 / 120x3 / 130x3 / 140 / 100x6 / 100x5F6

Ultra wide Floor Press... 100x10 / 100x6 / 100x4

BB Row... 120x8 / 110x3x10

Facepulls... 25x5x10

Tricep Pushdown... 20x3x10
SS
Pulley Curl... 20x3x10

thrid rep of the 130 was a grinder, as was the 140 for the lockout. with using the triton bar i add two 1.25 plates extra and the 1k collars, so im guessing about 152.5 at lockout for the 140 rep. first set of rows felt too heavy, need to learn to breathe right doing heavy rows.

ME Lower - 04.09.10

2010-09-04T17:44:00.004+01:00

2" Defecit DL... 70x2x2 / 120x2x2 / 170x2 / 200x2 / 220x2 / 235 / 170x2

Power Snatch... 50x2x1 / 70x2x1 / 80 / 90 / 100x8x1F

Standing Abs
SS
Hyperextensions

pulls not as smooth as id have liked, started the 235 too high with my hips which is to be expected i suppose with a max. but still, need to work the tech on dynamic days more.

SMR

2010-09-01T20:00:00.002+01:00

Have finally managed to acquire a 4" PVC pipe for SMR work. Tonight did each of the movements mentioned in the article linked below. Agonising pain was experienced in many of the movements, though it was a kind of nice feeling. Looking forward to the repurcussions.

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

DE Lower - 31.08.10

2010-08-31T20:46:00.003+01:00

Banded Squat +12k chains... 40x2 / 60x2 / 80x2 / 100x2 / 120x8x2 / 160 / 170

RDL... 100x3 / 140x3 / 180x3

squat all done beltless, bar the two strain sets. will do abs tomorrow coupled with some banded good mornings and the like.

...cont. 01.09.10

Decline Situps... +7.5x4x10
SS
Band GM... 4x20

ME Upper - 30.08.10 - Daves "SHIT" Gym

2010-08-30T21:53:00.000+01:00

Doubled Band Bench... 20x2x3 / 60x2x3 / 80x3 / 100x3 / 120 / 130F / 125F

Rev Band CG Bench... 100x4x6

CG Bench... 100x10

DB Row... 50x2x15

Facepulls... 40x3x15
SS
Rear Flye... 10x2x6

turned out every lift 100+ on the bench was overloaded by 5k on the right, didnt notice with the heavier sets but def did when i came down to the rev band work, and consequently got v.pissed off. Jordan's weights are the same size for the 20k and 25k plate, extremely pissed with that. about 20k tension on the bands, so managed a 140 (145 including misload) maybe could have had 150, who ****ing knows.

ME Lower - 26.08.10

2010-08-27T20:56:00.001+01:00

Squat stance Concentric GM... 20x2x3 / 40x3 / 60x3 / 80x3 / 100x3 / 120 / 140 / 160 / 170+chains / 150+chainsx2

Banded GM's... 5 mins straight

BB Shrugs... 100x3x15
SS
Facepulls... 20x3x12

hams are absolutely killing today, i have zero LA tollerance. 170+chains didnt feel hard but was more straining than training, so stopped there.

DE Upper - 24.08.10

2010-08-24T21:55:00.001+01:00

Banded triton floor press... 20x2x3 / 60x3 / 80x3 / +chains... 90x2x3 / 80x8x3

Wide Grip BB Floor Press... 90x6 / 110x6 / 110x6 / 110x5F6

BB Row... 110x3x10

first two sets of speed work not quite quick enough, hence drop. did the final eight sets as double sets with a 15s rest-pause.

will do some pumper work shit tomorrow for traps and triceps.

DE Lower - 23.08.10

2010-08-23T18:10:00.001+01:00

Squat +bands +chains... 60x2 / 80x2 / 100x2 / 113x10x2

Revband squat +chains... 133.5x10

Decline leg raise... 3x15

squat feeling really good, rev band work just to get some rep work in after dynamic stuff. more bar weight next time.

ME Upper - 19.08.10 - Aspire

2010-08-19T14:08:00.001+01:00

DB Bench... 10x2x10 / 20x10 / 30x8 / 40x6 / 50x3 / 55x2 / 60F / 57.5 ((PR)) / 50x4 / 45x6

Rev Band CGBP... 60x10 / 80x10 / 100x10 / 110x3x6

Gym Ring Chins... 4x5
SS
Seated DB Power Cleans... 10x4x10

Hammer Curls... 17.5x3x10
SS
Rev Flye... 10x3x10

not feeling as strong as last time, where i got 55x3, the double was a struggle. more work needed here.

seated db powercleans are awsome.

ME Lower - 17.08.10

2010-08-17T17:37:00.000+01:00

Front Squat... 60x3 / 80x3 / 100x3 / 120 / 140 / 160 / 175F / 170F

Anderson Squat in the hole... 160 / Front ... 140

Close stance GM... 100x4x6

Decline Abs... +7x4x10

i think 170 would have gone if attempted before the 175, i tend to get stupid cramp after any heavy quad work, i rode the 170 attempt down but didnt even attempt to squat it up, there was literally nothing there. the anderson were just to put the bar back on the rack after the failures. really wanted 180, will leave it for a while for now.

DE Upper - 15.08.10

2010-08-15T20:35:00.001+01:00

Rev Band Floor Press (10k chains)... 20x3 / 60x3 / 80x3 / 87.5x10x3

Ultra Wide Grip Floor Press... 80x5 / 100x5x5

Rows... 100x2x10

FP - 97.5 at top, 77.5 at the bottom.

WGFP done to help off the chest, if im at home ill do this, if in gym DB bench.

DE Lower - 13.08.10

2010-08-13T17:35:00.001+01:00

Rev band (-20) Squat +10k chains... 60x2 / 100x2 / 125x10x2

Rev band DL (-15) + 10k chains... 60 / 100 / 140 / 170x6x1

Glute Bridge... 3x20

Rollouts... 4x10

slow eccentric on all squats today, concentrating on flying out the hole

DL swimmingly, squeezing buns hard on these. rollouts suprisingly easy, may try standing for a few next time.

Last night cont...

2010-08-11T18:22:00.001+01:00

BB Shrug... 80x5x15

Pushdown... 20x5x16
SS
DB Hammer Curl... 16.5x5x10

Triton Chins... 2x8

ME Upper - 10.08.10

2010-08-10T18:22:00.001+01:00

Seated OHP... 60x2x2 / 70x2 / 80 / 85 / 90 / 95Fx2 / 60x3x10

OH Tricep Extension... 40x3x12

lame as shit. should do tri, traps and bi's, will do tomorrow instead, cant be bothered today

ME Lower - 08.08.10

2010-08-08T16:57:00.001+01:00

Low Rack Pull... 20x3x1 / 60x3x1 / 100x3x1 / 140x3x1 / 180 / 200 / 220 / 240 / 250 / 220 / 200x2x1 / 180x3x1

Slow tempo front squat... 100x5x3

Gymnastic Ring Pull ups... 2x8
Wide Grip Pull ups... 2x6
Chins... 2x6

Standing Ab Pulldowns... 5x15
SS
Hyperextension... +5x5x12

was hoping to push for more than my regular dead PB but wasn't there, 250 was a grind for lockout, looking back i should've dumped my shoulders back sooner.

first three sets of abs/hypers were back to back then had a break for last two sets.

DE Upper - 05.08.10

2010-08-05T21:17:00.001+01:00

Bench Press + doubled band (+~20k)... 60x2x3 / 80x10x3

Rev Band Floor Press... 80x8 / 110x3x8

Tate Press... 25x3x10

Facepulls... 4x20

Flye Triset... 7.5x3x10

DB Row... 50x2x15

[I]bit backwards tonight as was training with the ass. training with him again on sun for max low rack pulls, looking for something worthwhile so gona use the salts, no harm in it as last week had no max lower work.[/I]

DE Lower - 03.08.10

2010-08-03T17:33:00.000+01:00

Squat + bands (~10-15k)... 60x2x2 / 115x8x2

Rev band DL (~15k)... 100 / 100 / 140 / 170x5x1

Ghetto GHR... 10 CRAMPS OF DOOM - abort

Band GMs... 3 minutes slow tempo

squat didnt look to great on vid, looks as though i was rounding in the hole, though i didnt feel it, which is strange. DL's were super rapido, vid to come showing tech and setup

ME Upper - 02.08.10

2010-08-02T19:32:00.001+01:00

Axle Floor Press Lockout - 17" off floor... 50x3 / 90x3 / 130x3 / 140 / 150 / 160 / 170F / 165F / 130x5

Axle CGFP... 90x12 / 90x12 / 90x8F12

BB Row... 90x2x20

Facepulls... 20x2x15
SS
Plate Raise... 15x2x10

upper arm jsut past parallel on the press. all gravy, the 160 felt ok for the most part, wouldve thought the 165 would've gone. meh.

ME Lower - 29.07.10 - Aspire

2010-07-29T21:51:00.001+01:00

DL Stance Concentric GM... 20x2x3 / 60x3 / 80x3 / 100x3 / 120 / 140 / 160 / 180 / 190 / 200

Squat Stance Concentric GM... 100x3 / 130x3x3

Snatch Grip SLDL... 100x3 / 140x3 / 180x3

Straight Bar Suppnated Low Row... up to 93x3x10

Lying Leg Raises... 5x10

Hyperextensions... bwx2x10 / +5x2x10 / +5x10..bwx5

GM's set to height where bar would be just below knee, felt really ****ing hard but looks ok in vid.

hypers killed me as did abs, really like both of these movements. PC is abolutely shot.

also played with a manta ray tonight, not ideal for me, bar was moving everywhere as i couldnt get it to sit nicely on my traps.

DE Upper - 28.07.10

2010-07-28T18:34:00.001+01:00

Reverse Band Floor Press *...60x2x3 / 90x10x3

Ultra Close Grip Floor Press... 90x3x10 / 90x8F10

BB Row... 90x2x10

Facepulls... 25x4x10

Pushdowns... 25x3x10
SS
Rev. Flyes... 12x3x8

*-20k at chest.

saved my lower back on the rows as doing my ME GM session tomorrow instead of friday. nearly got pinned on the 7th rep of cgfp had to pause for a good 10 secs before pressing it out, tri's and delts fried!

DE Lower - 27/07/10

2010-07-27T11:36:00.000+01:00

Squat + bands*... 20x2x2 / 60x2 / 100x3x2..100x3x2..100x3x2

ITH Front Squat Anderson... 60 / 100 / 130 / 150

Standing Abs... 20x2x10 / 25x3x10

* no idea of tension, i'd have a guess at 10-15k hence the drop <50%. up to 50% next time. did rest pause, so 3 sets back to back with 30s rest only, though i think this is too much, checked the WSBB blog and they did 10s so need to see what the leeway is with rest-pause. andersons to replace speed deads as i couldnt be arsed to **** about to adjust the pins so i could pull, damn i need a bigger shed, or a gym membership.

Extra Bits - 24.07.10

2010-07-24T14:49:00.002+01:00

Tricep Pushdowns... 20x5x10

Facepulls... 20x3x12

Just playing with my new pulley system between cleaning the garden. much more resistance than a machine pulley.

ME Upper - 23.07.10 - Aspire Fitness

2010-07-23T12:20:00.003+01:00

Reverse Band Bench...* 60x2x3 / 80x3 / 100x3 / 120 / 130 / 140 / 150 / 160 / 150x2 / 140x3

Reverse Band CG Bench...* 100x15 >5m rest> 100x12 >5m rest> 100x9

Tate Press... 22.5x15 / 22.5x15

DB Row... 60x2x10

Low Row... 75x3x10

Snatch... 30x3x1 / 70 / 70 / 75 / 80 / 90ish / 90F / 90F

Reverse Flyes... 10x2x10
SS
DB Shrugs... 50x2x10

Hyperextension... 3x12

*20k deload at chest

benching was fun, really good exercise to overload the triceps, gona use this one regularly, changing the tension when i can grab the spare spotter bars. 160 was really slow for all of lockout so daren't go higher.
db rows done strict, hence low reps used low row to pump the wings up. snatch for shits and giggles and to work traps.

ME Lower - 21.07.10

2010-07-21T12:36:00.001+01:00

Paused Anderson Back Squat +10k chains... 20x2x3 / 60x2x3 / 80x3 / 100x2 / 120 / 140 / 160 / 180 / 190 / 200

Zercher off pin (10) +10k chains... 60x3 / 100x3 / 140x3x3

Suppntd BB Row... 100x3x8

Decline Abs... +5x3x12

pleased with squats, maybe 5k more at a push, who knows, didnt want to push it today though. most at this height before was 185 bar only, so progress made there.

DE Upper - 20.07.10

2010-07-20T21:17:00.000+01:00

Floor Press +band... 60x2x3 / 85x10x3

thats it, long day at uni coupled with **** all food left me really not in the mood to train, will add lat and upper back work onto tomorrows ME lower.

DE Lower - 16.07.10

2010-07-16T17:09:00.002+01:00

Squat + 10k chains... 20x3 / 60x2x3 / 80 / 100 / 112.5x12x2

DL +band... 60x3x1 / 80 / 100 / 130 / 150x6x1

Swings... 40x10 / 50x3x10

Lying Bench Leg Raises... 4x10

raises were a sudden epiphany as i was lying down after the swings, damn bloody good they were. swings and raises done as follows..

ME Upper - 14.07.10

2010-07-14T12:13:00.001+01:00

Close Grip Triton Floor Press* +10k chains...20x2x3 / 60x2x3 / 80x3 / 100x3 / 110 / 120 / 125F / 125F

Close Grip Triton Floor Press +10k chains...100x3 / 120 / 130 / 135F / 100x2x3

Triton Lying Extensions +10k chains... 40x6 / 50x5x6

BB Row... 60x6 / 100x6 / 130x3x6

Chest Expander... #2x2x20
SS
DB Curl... 12.5x2x15

* first grip setting was too close, i checked on camera and my elbows were not underneath the grip so i moved the handles out to the next setting ~2" and built back up, made a big difference.

couldnt be arsed with accessory stuff after all the fiddling about so just did a quick high repper with no rests.

ME Lower - 12.07.10

2010-07-12T11:54:00.001+01:00

Sumo Deadlift... 40x2x1 / 80x2x1 / 120 / 160 / 190 / 210 / 220F / 220 (PR)

Walking Barbell Lunges... 20x8 / 40x8 / 40x2x16

Landmines... 10x10 / 15x10 / 15x10

so more than 200, which is all i expected really. failed the 220 once then told myself to pull back and push out and it went, albeit slowly. lunges killed me off, as they do.

Extra Session - 11.07.10

2010-07-11T20:06:00.001+01:00

Triton OH Extension... 40x4x10
SS
Wide Grip Triton Curl... 40x4x6

Banded triton row... 40x3x20

Pushdowns... 2x33

main concern of extra workouts is my bench press, hence tricep work, biceps just for balance.

09.07.10 - cont...

2010-07-09T16:34:00.000+01:00

Chest Expander... #3x3x10
SS
DB Hammer Curl... 16.5x310

Reverse Flyes... 12.5x15 / 12x5x10 / 12.5x8

Snatch Grip Shrugs... 100x3x10

Band Upright Rows... 2x30

DE Upper - 09.07.10

2010-07-09T12:14:00.000+01:00

Close Grip Floor Press + band... 60x2x3 / 85x10x3

Oly Bar JM Press... 60x5x6

Chest Expander... #3x3x10
SS
DB Hammer Curl... 16.5x2x10

meant to do lats but abs were to ****ed to row anything worthwhile, rollouts kill me off.

DE Lower - 7.7.10

2010-07-07T19:24:00.000+01:00

SQT... 20x2x6 / 60x3 / 80x3 / 105x12x2

DL + band... 105 / 130 / 150x6x1

Swings... 30x10 / 40x3x10

Rollouts... 3x6

squats with one minute rests, deads with 45s rests.

swings are a new fave of mine, and quite easy, prob load up 50 next time. gona grab my mats tomorrow so i can do box squats for dynamic day in future.

ME Upper - 05.07.10

2010-07-05T20:00:00.000+01:00

45 Incline Press... 20x2x6 / 40x6 / 60x3 / 80x3 / 100 / 110 / 120F / 115 / 117.5F / 85x2x6

Tate Press... 27.5x2x10 / 25x3x10

T Bar Row... 80x3x6

Facepulls

Shoulder Raises & Reverse Flyes

Guns & Pushdowns

pretty pleased with the press, wasnt expecting to get past 100 tbh. tates also good

ME Lower - 02.07.10

2010-07-02T17:01:00.001+01:00

Squat Stance Concentric Good Morning... 20x2x3 / 60x2x3 / 100x3 / 140x3 / 160x3 (PR) / 165x1F3

RDL... 100x3 / 140x2x3

DB Swings... 25x5x20

Landmines... +10x3x10

165 was not going, the single rep was a struggle, would've prolapsed had i pushed any more. swings most definately a staple now.

DE Upper - 30.06.10

2010-06-30T11:30:00.001+01:00

Floor Press... 20x2x6 / 60x2x6

Floor Press + Band... 85x10x3

DB Rolling Extension... 16.5x10 / 20.5x4x10

DB Raise Triset... 12.5x3x6

DB Hammer Curl... 16.5x3x10
SS
Pushdowns... 2x33

should have done 50% on the DE work, but wanted to see what tension was like, i think its adequate for what im trying to achieve so will drop down to 50% and do a three pendulum wave to 60% then change to flat bench.

BDFPA SW Mid Season Divisionals - 27.06.10

2010-06-27T20:55:00.002+01:00

Squat... 190 / 200 / 210

Bench... 130 / 140 / 145F

Deadlift... 235 / 250 / 260F

Squat all good, bench was just lame, tried to lower it quickly to get more stretch reflex but not used to that tech so ****ed up. Deadlift should've gone, the guy who had been before me during the rounds was suddenly behind me, i didnt realise as i was listening to my iPod so wasnt in the right zone, still excuses etc..

600 @ 109

the minimum i wanted just a shame i didnt push the squat as friends said it looked easy and the deadlift should've gone.

First meet thoughts - BDFPA SW Divisionals

2010-06-25T16:55:00.006+01:00

Hmmm, i have no idea of what i want to accomplish apart from some PB's, though having read recently that the total should be built comp by comp i dont plan on ruining myself in it.

Im opening 190/130/235 with an aim to get 620 at least, i imagine im in the ball park of 220/150/265.

looking to get at least my old squat pb of 215 as i would prefer to make the lift rather than fail it. the pull im feeling confident of, my tech has improved alot lately and speed is also getting good, 260 should be there, the 255 i previously had was 258 including collars and wheelplates so 260 just needs driving home. i have no idea what to do about my bench, i may concrete in 145 or push it for a pb, all i need to remember is not to kill myself as i want to train the following week and improve on the number at the next meet, im assuming is the end of august, with the WSA.

GPP - 24.06.10

2010-06-24T15:16:00.001+01:00

Rolling DB Extension... 16.5x3x20

BB Walking Lunge... 20x3x20

Band Pushdowns... 3x33
SS
Decline Situps... 3x15

done in 20 mins on the button

15.06.10 - Openers - Aspire

2010-06-15T10:29:00.000+01:00

Squat... 20x3 / 20x3 / 70x3 / 90 / 120 / 140 / 180

Bench Press... 20x3 / 60x3 / 80 / 100 / 130

Deadlift... 70 / 120 / 170 / 200 / 230

DB Bench Press... 20x5 / 30x5 / 45x3x6 / 20x20

Facepulls... 48x3x10

DB Hammer Curls... 20x3x10

Reverse Hack Squat... 50x4x10

Hyperextension... 10 / +10x4x10

maybe drop to 175 for the first squat and 125 for the bench, will consider it over my ten days off. deadlift easy, though didnt set up right so was out of groove.

hypers killed me.

Current Programme

2010-06-13T20:12:00.004+01:00

Noticed i havent actually got my programme written anywhere.

It's the basic westside template with some adaptions for raw lifting, but not many; spread over 10 days instead of 7 just because i like lifting 3 days per week and find i need more recovery time than most people.

ME is working to either a max triple or single. If working to a max single, three lifts should be at or above 90%.
Assistance work is done to both increase assisting muscle groups' strength and promote hypertrophy.

__________________________________________________________
ME Upper

Bench Press / Floor Press / Triton Press
Tate Press
BB Rows
Pulldowns
facepulls
hammer curls
multiple raises

DE Lower

Squats - 8*2
Deadlifts - 6*1
SLDL
Ab Roller

DE Upper

Bench Press - 8*3
OHP
DB Row
Same asssistance as ME upper

ME Lower

Deadlift / Squat / Concentric Good Morning
Defecit DL / Paused Squat / Backward sled drags
High rep GM / GHR
Decline weighted sit up
_________________________________________________________

That in essence is all there is, it's spread over three weeks, though atm im prioritising bench work as it's new to me.

Im gona be re-evaluating it over the next few weeks as im about to read the full Westside Book of Methods, which may or may not provide me with some new ideas. We'll see.

ME Upper - 11.06.10 - Aspire

2010-06-11T17:10:00.001+01:00

Bench Press... 20x8 / 40x2 / 60x2 / 80x2 / 100 / 120 / 140 / 145 / 100x2F10

Tate Press... 22.5x4x10 / 25x2x10

Facepulls... 48x5x10

Raise Triset... 10x3x10

Hammer Curls... 20x5x6

really bad tendonitis flare up today, guessing from a minor bicep pull yesterday (lifting wine cases). i had initiated a set of pull ups but couldn't manage a single rep, hence no back work.

prob went to heavy on monday as the 145 was quite a struggle, not touch and go but hardly a 2s pause. still, looking for 150 on comp day now.

dynamic upper next week will be subbed for RE and the DE lower will go ahead as planned.

ME Upper - 09.06.10

2010-06-09T15:20:00.000+01:00

109/240 Bodyweight

SQT... 60x3 / 100x3 / 140x3 / Sleeves off.. 180x3 / Belt on..190x3

Paused Squat... 140 / 170 / 170

Good Morning... 60x2x20

Decline Sit Up... +5x3x10 / 15

squats harder than anticipated, had hoped for 190 beltless but not there atm.
still im looking for my previous PB at the comp now (215), though that depends on the day, either way, 210 is there for the taking.

DE Upper - 06.06.10 - Aspire

2010-06-06T16:55:00.001+01:00

Bench Press... 20x10 / 40x3 / 60x3 / 80x3 / 105x10x2 / 120 / 130 / 140

OHP... 60x3 / 80x3 / 95 / 95F / 90 / 90 / 60x2x10

BB Row... 60x8 / 100x8 / 120x3x8

CG Pulldown... 103x3x8

Face Pulls... 48x4x10 / 41x10

Flye Triset... 7.5x2

lost my groove on the 140, half way down i just collapsed it on my chest, kept tight, just dropped it though, anyway, still paused it for 2 and drove it home, pretty easily.

opening at 130 at the SW Divisionals.

OHP a bit lame, meant to be 3 singles at 95, just wasnt there today.

face pulls good, only went up this week and nearly managed all sets.

Strain sets -

DE Lower - 04.06.10

2010-06-04T15:58:00.000+01:00

Squat... 20x2 / 60x2 / 100x2 / 130x6x2

DL... 100 / 130 / 150x5x1

Band Leg Curls... 3x15

Single Leg Glute Bridge... 2x10

Eccentric Standing Ab Roller... 2x5

Kneeling Ab Roller... 3x5

loose belt for work sets, all snappy, was tempted to add chains for the deads but decided to leave it for next time. eccentric rollouts are murder, **** knows how people can do a whole one.

ME Upper - 02.06.10 - Aspire Fitness

2010-06-02T16:33:00.001+01:00

DB Bench... 10x3 / 20x3 / 30x3 / 40x4 / 50x3 / 55x3 / 55x2F3 / 50x2x5 / 40x2x6

Tate Press... 22.5x5x10

DB Row... 60x10 / 60x10

CG Pulldown... 104x3x6

Facepulls... 41x5x10

Flye Triset... 7.5x2

Snatches... up to 90x2x1

pleased with DB press seeing as i havent done any flat bench DB work in nigh on four years. was hoping to play with the 60s, will have to work up to them, not far off though.

gona work up the volume on the rows, 2 reps extra per session is the idea.

weight gain shakes finish today, so im hoping to maintain now (~110-115) for the next few months, or at least hover, which should be achieveable, the main reason i used them was to get back to where i was, i think im there, so time to bring the pain.

ME Lower - 31.05.10

2010-05-31T19:11:00.001+01:00

Deadlift... 40x5 / 80x3 / 120x3 / 160x3 / Belt.. 190 / 220 / 250 / 255

4" Defecit Deadlift... 220 / 190x4x1

back on Par with dead and press now. not gona be hitting a max single on squats untill the comp. chuffed to fuck with the 250, felt very easy.

only psyched up for the top set so pleased with that also.

DE Upper - 28.05.10 - Aspire Fitness

2010-05-28T14:10:00.002+01:00

Cuff

Bench Press... 20x8 / 20x8 / 40x2 / 60x2 / 80x2 / 100x10x2 / 115 / 130

OHP... 60x3 / 70x3 / 80x3 / 80x3 / 90x2F3 / 60x10

DB Row... 30x10 / 60x6 / 60x10

Machine Low Row... 70x10 / 70x10

Face Pulls... 41x3x10 / 25x20

Raise Triset... 7.5x10

Snatch... 60x10x1

technique felt much better, and reps felt much easier than last week, so much so the 130 flew up, even though its meant to be a straining set. pleased with that! still not quite tight on the bench but definately getting the leg drive right i think.

should've done more rows in hindsight, low row was quite literally for pumpage, big contraction on the pull

DE Lower - 26.05.10

2010-05-26T17:15:00.001+01:00

Squat... 60x2 / 80x2 / 100x2 / 125x8x2

Front Squat... 100x3x5

Backward Drags... 60x2 / 80x1 / 100x3

Decline Abs... +5x3x6

squats pretty fast. although i was feeling weak today, things felt easy, so good i suppose. was meant to do 5x10 on the front squats but head shot with technique, lol. only for assistance so not bothered tbh.

drags on a different surface to last time so slightly harder as there was more friction.

****ed by the abs so skipped two sets, will punish myself with excess volume of steak for tea.

test boost..

Change of Format

2010-05-26T14:37:00.003+01:00

I don't think anyone has al ink to this or has ever come across this, if you do or have it's changing.

My interest in professional level strongman has reduced similar can be said for my passion for it as a standalone sport. I have no time or drive to want to do many of the lifts, though i do still feel i may return to it for shits and giggles in the future, as a primary training goal i now look to powerlifting. In its essence, the Squat / Bench Press / Deadlift.

I've joined the BDFPA (British Drug Free Powerlifting Association), a WDFPF affiliate and the WSA (Welsh Strength Associtaion) and look forward to competing at both. My first comp will be under the South West Division of the BDFPA where i hope to total 600, at least.

Through the winter i have taken some time off, hence lifts have gone down and stagnent for a while, though they are back on the rise.

Most recently i have hit 200/145/243 in training. Im looking to get to 220/155/260 by the end of the year at least.

Anyway, this is now my log, no side banter, no bullshit, exaclty as i write it in my log book, with additional thoughts and any random stories, comp write up. Follow it at your peril.

Sloth

Gary Taylor - WSM 1993

2009-07-16T09:05:00.004+01:00

Watching a re-run of the 07 UKSM last night i noticed Gary was doing the refereeing, i couldnt help but think this guy needs some Sloth Strength coverage. Those who haven't read about him will love this article and the video below of him dominating the 1993 WSM.

Article source: Ironmind.