Phil's log. Time for some consistency [Archive]

Phil E

09-02-2005, 10:24 AM

I'm new round here, and pretty new to lifting in general. I've been training for 2 years now, but the first year of this was a complete waste (think Smith machines and bicep curls) and whilst I was doing the right kind of things last year, I was far too erratic (I chopped and changed programs all the time and often just did whatever I felt like when I went to the gym).

So I figured a training log on here would help me get my arse in gear and encourage me to stick to a plan for more than a few days!

I'm going to be doing this plan: http://www.t-nation.com/readTopic.do;jsessionid=635526136F7676E812D0768F4B 062335.hydra?id=487636

for at least the next 13 weeks, and I'll see where to go after that. The only changes I'm making are: lots of singles at 85-90% 1RM instead of sets of 3-6 for deadlifts, and a reduced volume when I return to uni (in a month's time) as I'll then be doing 3 judo sessions per week as well as lifting. This reduction in volume will probably mean dropping the high rep posterior chain work, and doing less reps on the main squats.

Every fourth week will be a deloading one, and if I can find a decent book on it, I'd like to use these weeks to try and teach myself the olympic lifts.

Current stats: 20, 6'6", 218lbs,squat: 155, bench: 100,deadlift: 217.5 (all with no equipment).

I want to put on a reasonable amount of weight, and to get a lot stronger (pretty much no-brainer goals!). By this time next year, I'd like to be able to squat 180,bench 130, and deadlift 250. Does this sound doable?

I've just got back from a two week holiday, and my first squat workout is today... I'll put it up on here later.

Phil E

09-02-2005, 03:53 PM

Dynamic stretches, 3 chin ups

Squat: 6@55 5@85 5@105 5@125 5@130 5@135 5@140

Romanian deadlift: 8@145 8@150

Bulgarian squat: 10@30 10@30

Calf press (machine): 20@160 20@160

Weighted sit ups: 8@36 8@36 8@36

3 chin ups

Glute activation stuff

Felt lethargic before the session, but just put this down to laziness. Felt light headed and out of breath after warm up, which was a bit worrying. Proceeded to feel worse and worse as the session went on. Finished up with lots of vomiting in the bushes outside the gym. Pretty crappy return to weights! I'm hoping it's just due to something I ate, rather than a proper illness.

Pleased with the squats; lifted a decent weight for me. Had slight assistance on the last couple of sets, which was annoying as I think I would have made them anyway (the guy spotting me couldn't get his head around the idea of not touching the bar at all).

Let my back round a bit on the second set of Romanian deadlifts, and hyperextended. Stupid, and stupid! Felt a lot heavier than when I did the same weight a few weeks ago. Mind you, my legs were shaking and I was swallowing bile by this stage, so I'm pleased I did them at all.

The Bulgarian squats (1 leg raised on a bench behind you, 15kg dumbell in either hand) were pretty light and I didn't have to strain that much, but I always find these really hard for some reason (and I've neglected single leg work for months now, so I started quite light to get back into them). I can already feel the soreness, though!

I've never done calf presses before, but thought I may as well. Don't really care about these, but they don't take long and might help me look pretty :rolleyes:

Tomorrow's bench day, and hopefully I'll feel less shitty for this.

Justin Hurley

09-02-2005, 05:53 PM

6ft 6", looks like you got my share of height. Squat is going to be a challenge, have to go out wide at your height.

squat 180,bench 130, and deadlift 250 is definately achievable.

Alex Gold

09-02-2005, 05:57 PM

If you're doing 5 reps at 140 surely you can squat 180 now?

Phil E

09-02-2005, 07:55 PM

Justin: cheers. What I wanted to hear! I reckon the squat will be the easiest to get and bench the hardest.

GoldenArrow: not even close! I may not have made the 140s without assistance, but I think I would have (I did 135 for 5 a fornight ago after heavy deads and sets at 120,125 and 130). I reckon that 160 is very doable at the moment, as I was feeling pretty rough when I maxed at 155 (it felt a lot worse than the double at 150 I'd done the previous week).

I'm looking forward to getting back to uni so that I can have some decent input into my squat technique. I know it's shit at the moment, but I'd like something more definite to work on! I currently pretty much good morning all my squats; my upper body collapses completely and my hips rise far too fast. Maybe I should stay a bit lighter on my squats and work on form.

The other thing I'll find out at uni is whether I can really lift what I think I can! All of the gym staff assure me that the squat bar is 25kg, but I'm suspicious. If it's actually 20kg then I've only squatted 150kg and my recent deadlift will have been at 212.5kg, which would be quite depressing as I lifted more than this about a month and a half ago!

Bengdogg

09-02-2005, 08:22 PM

well your taller than me, younger and lighter yet you lift more, i hate you!

Phil E

09-02-2005, 08:55 PM

Lloyd

09-02-2005, 09:55 PM

Wow at your height you are going to have to squat WIDE and by that I mean really WIDE.

What do you squat in at the moment? If it is a squat rack try walking the weight out and then spreading your feet wider than the base and point your toes out at 45 degrees. Then as you go down force your knees out and keep them forced out on the way up. Keep the back flat and firm and look out at eye line and keep your eyes fixed on the same point. 200kg here u come!!

Good luck.

Phil E

09-02-2005, 10:42 PM

Thanks for the tip (Justin and Lloyd). I currently squat with a pretty narrow stance, but as the weight gets heavier my stance gets wider. At the gym I go to when I'm at home, I'm in a rack with sides. When doing box squats, my feet are as wide as they can go, but I have plenty of room to spare when doing normal squats. At uni, I use a normal squat rack so can go as wide as I like.

I'm pretty inflexible at the moment. Will the flexibility come from just gradually widening my stance, or are there other things you do to help this? Also, if I'm squatting very wide, am I likely to have problems with my hips? Would buying squat briefs be a sensible idea?

My goals for next year were pretty much just plucked out of thin air. I'll have to review them at the end of next term. The problem is that my progress has been as erratic as my training, so I've got no idea how fast I'm likely to progress. 200kg does sound nice!

Bengdogg

09-03-2005, 09:02 AM

Charmed! ;)

How much do you weigh now? On the first post of your training thread, you said you were approaching 100kg. What events are you aiming for atm? Good luck in the BPO open if you're competing.

We've got pretty similar lifts at the moment, so I've now got to bust my arse to try and keep my slight lead!

about 102kg in the evening i think im 99 this morning, wont be lifting in bpo meet but will be going, dont worry about staying ahead of me, everyone else does

Phil E

09-03-2005, 12:35 PM

Actually, looking at your training log, you're progressing a fair bit faster than me! I'd better get my act together!

Bengdogg

09-03-2005, 12:42 PM

im breathing down your neck! Do yu like it (ooooohhhhhhhhhhh matron!)

Phil E

09-03-2005, 06:18 PM

A very disconcerting feeling, Bengdogg!

Crappy session today. Still feeling rough, but at least I didn't throw up today!

Warm up (inchworms and scap pushups)

3 chins

Bench: 5@60 3@70 3@80 3@85 3@87.5 3@90

Row: 6@85 8@85 8@85 8@85

Military press: 10@50 6@55 6@55

Close grip bench: 6@60 6@60 6@60

Curls: 6@18 6@18

I was benching more a fortnight ago, which is depressing. Managed 3@92.5 then, and was doing sets of 8@70 on close grip bench. However, I didn't do military press that day, so that probably partly explains my big deterioration in close grip bench.

I cheated a bit with the rows.

I've been working up to heavy 3s in bench for months now, and rarely do anything else. However, this clearly isn't working! Any suggestions on what I should try? I'm thinking of either doing more volume (sets of 6-8 ) or more doubles and singles.

Justin Hurley

09-03-2005, 08:05 PM

singles work great for me.

Phil E

09-06-2005, 05:59 PM

Justin: thanks, I'll try more singles.

Even after an extra day of rest, my legs were really sore, so I decided to do my second upper body workout today, and deadlifts tomorrow. Workout felt really good today (though I'm still weak as hell at chins!).

Chin ups (palms away): 5@-20 5@-10 5@0 4@0 4@0 4@0 3@0

Incline dumbell press: 8 w/30kg dbs 8 w/30kg dbs 6 w/32.5kg dbs

Dumbell rows: 10@35 10@40 10@40 10@40

Tricep extensions: 12@25 12@25 10@25

Plate grip (two 5kg plates): 50 seconds, 50 seconds each hand

Rotator cuff stuff

Annoyingly, the gym here only has an assisted chin up machine, and the bar is too low, so I can't keep my legs straight, and curling up results in me grating my knees! I plan on doing chin ups every week now, and alterating palms facing towards and away from me.

None of the weights were spectacular, but they were heavier than I've lifted before, so I'm happy.

Phil E

09-07-2005, 04:30 PM

Deadlifts: 8@65 5@105 5@145 15 singles @190 in 15 minutes

GMs: 5@105 5@115 8@115

Lunges: 8 w/15kg dbs 5 w/20kg dbs 6 w/25kg dbs

Full contact twist: 2 sets of 10 with 25kg bar + 20kg

Good, hard session (although I was a bit wimpy with the lunges... partly because I wasn't sure what weight to start with.... and partly just because I was being a wimp!). 1 rep per minute at 87% of my 1RM on deadlifts was hard, but I think it's gonna be a productive way of training; I get to do lots of reps at pretty heavy weights and my form should stay reasonable as I set up again for each pull. I'll try the same next week with 195kg

Bengdogg

09-08-2005, 07:58 AM

15x 190!!!

Phil E

09-08-2005, 12:20 PM

15x1x190! One set of one rep each minute.... not multiple reps at the same time!

Bengdogg

09-08-2005, 04:38 PM

i understood what you put, thats still really good going

Phil E

09-08-2005, 06:07 PM

Cheers :smile:

Phil E

09-09-2005, 03:12 PM

Bench: 10@40 10@50 3@80 3@85 1@90 1@95 1@100 1@105 (assisted) F@110 3@80 3@80 3@80

Bent-over rows: 5x6@85

Push-press: 6@60 5@70 5@80

Close grip bench: 3x8@60

Curls: 10 w/15kg dbs

5kg pb on bench, but a bit dubious about its validity, as the guy spotting me wouldn't stop touching the bar! Felt suspiciously easy on lockout, but he insisted he didn't help at all, and I got stuck about 2 inches off my chest with 110, so I could just have a much stronger lockout (which is reasonable, as I've always been stronger at lockout than off my chest... any ideas on how to remedy this?).

Pleased with the weight on the push presses, as I've always neglected overhead pressing and it now seems to be improving, but the last set had a bit of a second dip, so they were a kind of combo between push presses and badly executed jerk presses!

Phil E

09-10-2005, 02:29 PM

Need to find a new gym for the next uni holidays! No-one at this one seems to understand the concept of not touching the damn bar! 10kg pb on squat today, but as with bench yesterday, the spotter decided to grab the bar. Really annoying, as the 155 felt pretty easy! EDIT: after trying 165 again, I've decided the guy spotting me must have helped a bit. Damn! Ah well, I'll get it eventually!

Squat: 5@55 5@85 5@105 2@125 2@135 2@145 1@155 1@165 (assisted) 1@145 1@145 1@145

RDL: 8@145 8@145

Bulgarian squats: 6 w/20kg dbs 6 w/25kg dbs 6w/30kg dbs

Calf press: 15@200 15@200 15@200

I'm lifting less on the Romanian deadlifts than I was a while ago, but this is probably just because I'm pushing the squats more now.

The last set of Bulgarian squats involved lots of hopping about, nearly falling over, and a lack of depth on some reps!

Phil E

09-12-2005, 09:43 PM

My trip to Wales later this week has messed up my training timetable a little, so I decided to stick in a fun day today, working on explosive lifts. I've not really done these before, and I don't have much of a clue what I'm doing! I'd like to learn though, as it was good fun. Has anyone got any suggestions on how to go about learning the Olympic lifts, and their variants?

1 arm dumbell snatch: 5@30 5@35 5@40 5@40 5@40

Power clean: 5@65 3@85 3@95 2@100 1@105 1@110

Power snatch: 5@55 3@60 3@65 3@70 1@75

The power snatches were done with pretty much no dip, as I can't figure out overhead squats at all!

Phil E

09-14-2005, 11:56 AM

My biceps are sore from yesterday.... I think this gives a hint that I was perhaps doing the power cleans badly!

Chin-ups (palms facing inwards): 5@-20 5@-10 4 4 3 3 3 3

Incline dumbell bench: 10 w/20kg dbs 3x6 w/32.5kg dbs

Rope pulls: 10@60 8@70 8@80

Tricep extensions: 8@30 8@30 10@30

Not a great workout, but got in some decent work and it all helps.

Justin Hurley

09-14-2005, 02:07 PM

Really need to be taught by a good coach, you could study all the books in the world and still get nowhere near the form a good coach would get you to.
Del would be good to speak to about oly form, the fella is a master at it, his form is awesome.

I don't see whats so hard with OH squats, I find them pretty easy. Maybe because I'm short.
I can squat 90kg for 15 reps. I made it a goal of mine to do my bodyweight for 15 reps, after reading the bulgarian oly coaches won't let there athletes even pick up a bar in their discipline until they can do 15 x BW.

bigger shaolinmonk

09-15-2005, 10:05 AM

Hi Phil, if your bicep's are hurting then your proberly pulling up with your arms, i've been training oly lifting for about three months now and think I have the form down, i'll post up a vid of me cleaning friday or saturday to get my form checked off certain people, the way I learned was through reading up in technique and studying other oly lifters such as Pyrros Dimas ect, it would be much better if you can get a coach though, where do you live?

Justin - Thats some good OHS, were all the reps arse to grass?

Justin Hurley

09-15-2005, 10:13 AM

Yeah all ass to grass, it's easier to make depth because I use a narrow stance like oly lifters.
I have a clip of me doing 85kg x 15reps over a year ago, I'll dig it out. It was when I was a little lighter and had skinhead. I'll e-mail it to you.

Phil E

09-20-2005, 06:04 PM

Cheers for the tips, guys.

Shaolin: I live in Milton Keynes in the holidays and Cambridge during term time. Yeah, I pull with my arms too much. The bicep pain was a dead giveaway!

Just got back from Wales, where I met up with Justin, Chris and a couple of loons for a deadlift session.

Deadlifts: 10@60 5@100 3@140 1@185 1@225 1@230 12@165 (bouncing the bar at the bottom)

Bench: 10@50 3@80 3@90 F@110

Rows: 10@60

Massive pb on deadlift, well chuffed! Using a belt made a big difference, as did doing less work on the way up (I'd normally do singles at, say, 190, 195, 200... before going for a max). Cheer guys.

As it was my only session in quite a while, I had a quick go on the bench as well. However, I think I was being a bit cocky hoping for a pb on that; I pretty much nailed myself to the bench!

Phil E

09-20-2005, 06:08 PM

Did a few press ups yesterday as I couldn't get to a gym.

Squats today. I've decided that the 165kg I lifted last week must have been with quite a bit of assistance as I failed twice at it today. Arse! So my max is still 155. I think I'll try doing more doubles and singles at weights I know I can do, rather than waste time missing big lifts.

Squat: 6@65 5@105 3@125 2@135 1@145 F@165 F@165 1@145 1@145 1@145

Romanian deadlift: 8@145 8@155 8@155

Bulgarian squat: 6 w/25kg dbs 6 w/25kg dbs

My back also seems a bit buggered from binning the bar on the failed lifts.

Justin Hurley

09-20-2005, 07:25 PM

Awesome deadlifting on Friday Phil... Nice one on the PB's.

Phil E

09-22-2005, 03:44 PM

Cheers, Justin. It was great training with you guys; I'll have to find time to get to the gym next time I'm in Wales!

Chins: 5@-20 4 4 4 4 4

Incline db bench: 10 w/20kg dbs 3x6 w/32.5kg dbs 7 w/32.5kg dbs

Db rows: 4x10@40

Tricep extensions: 9@30 10@30 12@30

Okay workout. I can't really get worked up for these sessions, as it's all pretty uninspiring stuff!

Was planning on doing deadlifts and GMs tomorrow, but even doing the GM motion with no weight hurts at the moment, so I'll not be doing anything tomorrow. Depending on how my back feels, I may do some light deadlifts on Saturday.

Phil E

09-24-2005, 02:06 PM

Failed at 105kg today, which puts the 105 I did before into question. Never mind, I'll hit a legit 110 within a month anyway.

Bench: 10@40 6@60 3@80 1@90 1@100 F@105 5x1@95

Upright rows: 3x8@40

Military press: 4@60 8@50

Close grip bench: 8@60 9@60 8@60

Didn't do bent-over rows as my back is still dodgy. Military presses probably weren't a great idea either. I'm going to leave off all lower body stuff until Wednesday, when I'll try some fairly light squats to see how it feels.

I'm going to try doing lots of fairly heavy singles with bench now to see if this works for me. Should be easier to do at uni, as I'll have training partners, rather than having to hunt someone down every time I want a lift-off (and then struggling to convince them that it's not necessary to grab the bar on each and every lift!).

tod

09-24-2005, 07:38 PM

[QUOTE=Phil E]Failed at 105kg today, which puts the 105 I did before into question. Never mind, I'll hit a legit 110 within a month anyway.

u should read 2much in too 1 failed attempt, my bench chops and changes all time,maybe it was just a bad day 4u

Phil E

09-29-2005, 06:02 PM

So much for consistency! First time in the gym this week. :(

However, I'm going back to uni on Sunday, so will have constant access to a gym and I'll be able to train 4x/week every week.

After nine days of no leg work due to my back, I thought I'd try some light squats today. I got a bit carried away, which wasn't the smartest idea ever, but I didn't max out, and my back doesn't feel any worse.

I was feeling pretty out of it, so I only did squat and bench.

Squat: 5@65 5@105 5@125 1@135 1@145 1@155 1@145 1@145 1@145

Bench: 5@60 3@80 3@90 2@95 9@80 8@80

Edit: my back's feeling pretty crappy again. I don't want to stop training, so I'll see what happens if I train light for a couple of weeks.

Ben "tricky" Burgess

09-30-2005, 03:06 PM

How does it feel like Phil? I did the ligament that conncects the sacrum to the pelvis in June and (with total rest and looooads of stretching) its just becoming better now...
Be safe.

Justin Hurley

09-30-2005, 04:01 PM

See a physio.

A good physio is worth his weight in gold.

Ben "tricky" Burgess

09-30-2005, 08:15 PM

...or, if its my bird (physio), worth her weight in lacy knicks ! :D

Phil E

09-30-2005, 08:46 PM

After bombing on the squat last week, I had a sharp pain across the mid-lower section of my back. Now it's died down to an aching in the lower right of my back that's aggrevated by doing a GM motion. It's something I've had for a while, but seems intermittent and not that severe. When deadlifting I also sometimes get a pain where I imagine my coxics might be.

Justin Hurley

10-01-2005, 10:07 AM

You really need to see a chiropractor first then. Get him/her to check your spine, hip alignment, no bulging disks etc.
Once you have the all clear you can see a physio.
When I pulled my lower back, the physio new exactly were the muscle was spasiming, because it was stiff and inflexible, it actually was forcing my hips to rise uneven. A few intensive massage and ultrasound sessions and I was fixed.

Phil E

10-05-2005, 07:10 PM

I've ignored all the advice here so far (possibly foolishly). I'll wait a bit longer to see how my back feels. However, I'm going to be stricter with myself about not going heavy on deads or squat.

Monday:

Squats: 6@60 5@100 3@120 1@140 1@150 1@155 F@160

Tried to rep at 100, but back was hurting.

Deadlifts: 5@85

Again, back hurt so I stopped.

Step-ups: 10 w/20kg dbs 6 w/30kg dbs 10 w/30kg dbs

I'm convinced now that the squat bar at the gym near home only weighs 25kg, so I'd been lifting less than I thought :( Going for 160 was pretty stupid, as I ended up really leaning forwards with my upper body which put a lot of strain on my back. Pretty abysmal session all round.

Wednesday:

Bench: 10@40 5@60 1@80 1@90 F@105 6x1@95 10@80

Bent-over rows: 3x8@80

OHP: 8@50 10@50

Close grip bench: 7@60 4@70

Missed 105 again, but at least I got a decent session today. Pleased with getting 10@80 on bench, and I'm confident that my lifts are at least going in the right direction here and I'm getting some good training in.

Deadlifts on Friday, but I'll probably keep the weight very very light (like say 60kg) and do very high rep sets with perfect form.

Phil E

10-13-2005, 01:35 PM

7/10/05:

Deadlifts: 12@50 12@70 10@100 6@130 5@150 5@170

Squats: 10@60 6@60 10@60

Back extensions: 25

Back felt good throughout, so I went heavier than planned with deadlifts. Felt really run down, though.

9/10/05:

Chins: 4

Inc. db bench: 10 w/21kg dbs 2x7 w/31kg dbs 8 w/31kg dbs

Bent over rows: 8@70 3x8@80

Tri-ext: none, due to pain in elbow

Again felt really run down.... got worse through til Tuesday; reckon I caught fresher's flu.

10/10/05:

Squat: 6@60 5@100 5@120 1@140 5x1@150

RDL: 3x8@100

Back extensions: 25

Back felt fine at the time, but got a lot worse the next day, so I'm off to see the doctor later today. Squats felt strong at least!

13/10/05:

Bench: 10@40 5@60 3@80 1@90 1@95 1@105 5x1@100 10@80

Bent over row: 3x5@90

OHP: 8@55 4@60 5@55

Close grip bench: 8@60 8@60 10@60

Legit 105kg! Yeah! The 100s were really flying up as well. It's great to see my bench finally moving! Switching to singles instead of triples has really helped, thanks Justin. I like the pattern of going up to a max and then doing a few singles at slightly under max weight.

However, I think I may be overdoing it on volume here... maybe ditch the OHPs or close grip bench? What does anyone think about this?

Also, this gives me a 7.5kg lead on Bengdogg... a bit of breathing room. All that talk of spanking really got me going ;)

Bengdogg

10-13-2005, 02:13 PM

Bah i suppose id better congratulate you one the bench pr! you must be totalling 490 then

Justin Hurley

10-13-2005, 02:18 PM

Volume looks good to me.

Phil E

10-13-2005, 02:27 PM

Cheers, Beng! And yeah, 490 total at the moment. Your training looks like it's coming together well now that you're getting over your illness... mind you, I reckon you're a bit too soft to catch me (:eek: ;) )!

I'll keep the volume as it is then, Justin. I'm seeing good results from this, but didn't want to overdo it on volume and end up going nowhere.

Bengdogg

10-13-2005, 02:54 PM

/\/\/\ trash talkin!!!

Phil E

10-13-2005, 04:48 PM

And what are you going to do about it? :? :razz:

Just seen the doctor. She poked my back a bit, said it was probably muscular and told me to go to some physio classes where they'd teach me exercises to "strengthen my back". I'm not sure if this is going to be particularly useful! Tricky, you said your missus is a physio... could you ask her for any useful back exercises?

Phil E

10-14-2005, 09:11 PM

Deadlifts: 8@60 5@100 1@140 1@180 1@210 1@220 1@230 5x20@60

Squats: 5@90

Front bridge: 3x1 minute

First max deadlifts in a while. Was pleased that I could lift as much as I did in Wales. Didn't try for heavier, as the 230 was really slow. Back felt a bit odd during the light sets afterwards, but I'll have to wait until tomorrow to see how it feels then. The squats were just showing form to someone and 90 happened to be what was on the bar! However, I got talking to someone for ages, which is inexcusable really, so didn't get much lifting done :(

Phil E

10-16-2005, 09:01 PM

Bench: 10@40 5@60 5@80 8x3@60

Bent-over rows: 3x10@70

Cheat curls: 2x10@21

I still just turn up and piss about for Sunday's sessions. I think I'll make it a reps day for bench from now on and try and be more consistent with it. The other workouts are fine, but this one tends to be pretty lacklustre each week (not helped by the fact that I've got no-one to train with on Sunday).

Phil E

10-17-2005, 08:13 PM

Squat: 5@60 5@100 3@120 1@140 1@150 1@160 1@165

Partial squats: 2x5@190

Deadlifts: 10x2@120 30@70

10kg PB on squat, and finally hit the 160 I've kept missing. 160 felt easy and 165 was pretty solid as well... 170kg in no time :)

The other guys using the rack were doing partials, so I thought I'd give them a go. Didn't like them, and not convinced that they're very useful. I also did far too few actual squats! I'll fix this next week.

I have now a 500kg total... a nice round number, but unfortunately not a very big one! All my lifts are feeling good at the moment, so I hope to make big gains in the near future.

Bengdogg

10-17-2005, 08:22 PM

well done on the 500kg, i hope to catch u in 10 days or so, but my shoulder isnt likeing heavy beching atm :( im just so feeble in your shadow

Phil E

10-17-2005, 08:47 PM

Cheers.

I don't think you're really getting the hang of this trash talking, though ;)

Bengdogg

10-17-2005, 08:53 PM

Im too chilled atm

Ben "tricky" Burgess

10-18-2005, 05:31 PM

good squatting Phil.

Phil E

10-20-2005, 08:31 PM

Thanks, Tricky.

Really shitty session today. Was feeling run down and I'm still sore from judo. It'll probably take a while for me to get used to doing both judo and powerlifting.

Bench: 10@50 3@70 1@80 1@90 1@100 4/3/2@90

Bent-over rows: 8@80 5/6/6@90

Close grip bench: 10/12/14@60

Phil E

10-21-2005, 06:39 PM

Deadlift: 8@70 5@120 1@150 1@180 1@205 1@225 1@235 1@205

Box squats: 4x2@80 4x2@100 2@120 2@140 2@150 5@150

5kg pb on deadlifts, but felt pretty shitty today. Deloading week next week, I reckon. I took some caffeine pills beforehand, and these kicked in about halfway through the squats; I was bouncing off the walls by the end of the session! I've not taken caffeine before workouts before, and I think it's someting I may do sparingly in future. However, high caffeine levels are banned under IPF rules, aren't they? Also, are smelling salts allowed in IPF comps?

My box squats felt easier than free squatting the same amount, which I think is the wrong way around! Possible reasons: 1) caffeine :D 2) I squat a bit deeper when squatting normally 3) I wasn't in a power rack today, so was able to move my stance wider than usual. I'll definitely stick with this in future. I've also found that heavy deads seem to be a good warm up for heavy squats.

Reps and speed work next week, and then I'll squat at least 170kg and pull at least 240kg the following week. :D

Bengdogg

10-21-2005, 07:45 PM

Damn i cant use caffien it makes me ill, congrats phil you own me :(

Phil E

10-21-2005, 08:13 PM

Less of that miserable attitude, Mr Bengdogg! ;)

You've got a nice easy week ahead of you in order to recover nicely so that you can kick arse at your comp. If you go into it thinking you're going to do shit then you will. You've been ill quite a bit recently, but you're still progressing. After this easy week you should be set to start smashing your pbs. Have a little confidence in yourself!

Cheers for the congrats.

Phil E

10-24-2005, 09:12 PM

Box squat: 8@40 6@60 4@80 2@100 2x2@120 5x2@140

Deadlifts: 2@60 2@100 5x2@140

Nice easy session today. Feel like crap, so I think taking it easier this week was a good plan!

Phil E

10-27-2005, 08:11 PM

Bench: 10@40 6@50 3@80 5x3@85

Bent-over rows: 10@80 4x6@90

Push press: 6@60 6@70 2@80

Close grip bench: 10@65 12@65

I think I'll move heavy bench to Sunday next week and put accessory stuff on Thursdays. After two days of hard judo, my arms aren't up to much!

Ben "tricky" Burgess

10-28-2005, 02:12 PM

I think I'll move heavy bench to Sunday next week !
But how will you cope with the hangover from Saturday night ? :D

Phil E

10-31-2005, 09:01 PM

Tricky: I'm a student... all nights are equal as far as drinking goes! (not that I drink much anyway)

Nothing Friday, Saturday or Sunday (weights or judo) as I've been feeling shitty. Not 100% today, but had to hit the 170 I'd promised.

Squat: 6@50 5@80 5@100 3@120 1@140 1@160 1@170 1@170 3x1@140 3x1@100

Deadlifts: 5x2@140

Chins (underhand): 2x5 3x3

PB on squat :D Did it twice, as the first time I got a little "help", which actually made it harder as one guy decided to help a bit and the guy on the other side didn't! 160kg absolutely flew up, the first 170 was pretty slow and the second was very slow indeed! Reckon I'm gonna do box squats next week and then go for 175 the week after.

I'm doing pretty low volume on legs at the moment, but it's working great so I'll stick with it for the time being. And seeing as I do judo several times a week as well, it's probably better to err on the side of low volume.

Right, now to pull 240 on Friday to get back on even terms with that dastardly Bengdogg!

Bengdogg

11-01-2005, 04:29 PM

Im not going to be maxing for a while so enjoy it while you can, next time i peak you will cry in horror at my might, 600kg+ will fall as i curl it one handed

Phil E

11-01-2005, 06:58 PM

It'll fall pretty fast, I think ;)

Phil E

11-04-2005, 07:04 PM

03/10/05:

Bench: 10@40 3@60 10/6/8/6/6@80

Bent-over rows: 12@60 8@80 6@90 5/5/5@95

Push press/jerk (cleaned on first rep): 10@60 6@70 5@80 1@85 F/1@90

Pretty crappy session, but expected this as arms are knackered from judo. Heacy bench will be on Sunday. Caught last jerk with massive arch in back, which hurt.

04/10/05:

Deadlift: 10@60 2@100 1@140 1@160 1@180 1@200 1@220 F/F@240

Box squats: 2@60 2@100 5x2@120

Deadlifts (sumo) a few at 60, and a few more at 100

Failed on 240 twice... bugger! Was also told that my back was hugely rounded on these lifts, which could explain why it's not feeling particularly healthy at the moment! Gonna switch to sumo for a bit to give it a bit of a break.

Phil E

11-07-2005, 08:18 PM

Back buggered and generally knackered, so nothing much today.

Bench: 10@40 6@60 3@80 1@90 6x1@95

Deadlifts: 6x10@70

Curls: 10@30 3x6@35 (+ez bar)

Pistol squats onto bench (just below parallel): 5/5/8

Front plank: 60s/90s

Phil E

11-10-2005, 09:50 PM

Bench: 10@35 5@60 3@80 3@90 3@95 3@95 2@95 8@80

Upright rows: 10@30 6@40 6@40 6@40 4@50

Chins: 4/3/4/4

Full squats: 4x10@60

Deadlifts: 10@50

Sumo deadlifts: 10@90 10x1@90 2x1@120

Sitting shoulder press: 10 w/16kg dbs 10 w/21kg dbs

Curls: 3x10@35 (+ez bar)

Crappy. Need to start doing some proper training, rather than just pissing about cos I can't squat or deadlift heavy. Also eating terribly at the moment... partly due to huge amount of work, but mainly just cos I'm lazy.

Phil E

11-14-2005, 10:15 PM

Bench: 10@40 5@60 4x8@80

Chins (overhand): 6x3

DB shoulder press: 2x10 w/21kg dbs

External shoulder rotations

Phil E

11-17-2005, 06:06 PM

Bench: 10@40 5@60 3@80 1@90 1@95 1@100 1@105 1@107.5 F@110 1@90 5x1@100

Inverted press ups: 10/8/8/8

Natural GHR: 3x5 with lots and lots of support from arms

Squats (bar only): 10 20 100

Reverse curl: 3x10@30 (+ez bar)

Tricep ext: 10@10 10@20 10@30 (+ weird bar thingy)

2.5kg pb on bench, and the 100s afterwards felt good.

Got some exercises to do from the physio, which seem to help. I'll give them a go for a few weeks and see how it goes. Reckon I'll do the 100 reps with bar for the next few sessions... hard work, gets me used to correct form and doesn't put any strain on my back. The natural GHRs are impossible, but they're great for hams, and they allow me to really strain with my legs without putting any pressure on my back.

Alex Gold

11-17-2005, 08:18 PM

Got any bands?

Check this out....

www.alex-gold-training.co.uk/videos/ghr.wmv
(ignore the backwards baseball cap :) )

Phil E

11-17-2005, 08:42 PM

The video won't load for me.

I haven't got any bands, but I'd like to get some. Where's a good place to get them in the UK, and what sort of bands to I want to start off with? (make, and strength. I can currently bench 107.5, squat 170, dead 235... well, I could until I buggered me back! I'd like to use them for both speed training and rehab/stretching)

Alex Gold

11-17-2005, 08:46 PM

Fuck the UK

Liftinglarge.com, beginners pack.

Also, I bet you're using IE if the video wont work. It will if you save it if you're interested.

Phil E

11-17-2005, 09:01 PM

Cheers, I'll check out the website.

I'm using IE atm (round my gfs). I'll try and open it with Firefox when I get back to mine.

Rob Thomas

11-17-2005, 09:01 PM

I bought my bands from Ken at London Kettlebells. I tend to use them on my speed bench day for 9 sets of 3 reps with a 90 second rest in between. I try to do each set as quickly as possible, in around 3 seconds or so.

Here's a link to their website, I don't know how the prices will stand up though against liftinglarge.com, check them out:

http://www.londonkettlebells.com/

Alex Gold

11-17-2005, 09:11 PM

Here's a link to their website, I don't know how the prices will stand up though against liftinglarge.com, check them out:

http://www.londonkettlebells.com/
Surprisingly well actually! Now if we can just get someone to stock shirts, suits etc at sensible prices we'll be all set!

Phil E

11-18-2005, 02:19 AM

Rob Thomas

11-18-2005, 07:22 AM

Can see the video now. Genius! I just thought it'd be you showing off that you could do them with extra weight ;)

I don't have access to a GHR machine, but I could do them on the floor with a standard point for the bands each time and it'd give me a better idea of what I can actually do. Cheers.

I'll probably try and get the bands over the holidays.

Has anyone tried the sandbag kit on the London Kettebell site? £50 sounded quite expensive at first, but buying lots of dufflebags won't be particularly cheap either, and if the LK ones are decent quality they'll probably be a lot more fun to play with as well.

I bought an army kit bag from ebay then took about 20 carrier bags from my local Asdas and quater filled them with sand and tied them off tightly. I then put those in the army bag, packed them down tightly and then tied the end of hte bag off, it works a treat and the bag only cost me about a fiver, here's a link to one on ebay now:

http://cgi.ebay.co.uk/Military-Army-Pattern-Kit-Bag-in-Heavy-Duty-Canvas-NEW_W0QQitemZ6579850498QQcategoryZ588QQrdZ1QQcmdZV iewItem

If you get one, make sure you cut the strap off though as you don't want it getting wrapped around your neck if you need to drop it ;-)

Phil E

11-18-2005, 11:43 AM

Cheers, Rob. That seems just as good and a hell of a lot cheaper! I'll try and find heavy duty plastic bags cos I'm paranoid, but it'll still come to a lot less than £50!

Phil E

11-22-2005, 10:18 PM

Tired and weak, and my back's got worse again. Squatting with no weight hurt, so I did really light deadlifts instead. However, I think this has made my back even worse. For the next fortnight, no lower body lifts, no bench arch, and plenty of swimming. It sucks, but I want my back to actually get properly better.

Bench: 10@50 5@60 5@70 5@80 5@85 5@90 1@95 F@100 16@60 18@60

Chins: 4x3

Inverted rows: 8

Natural GHR: 2x5 (lots of help from arms)

Deadlifts: 20@20 150@30

Phil E

11-24-2005, 08:14 PM

Negative chins (slow eccentric, no concentric): 4x8

Chins: 3 3 2 2 2 2 2 2 1 1 (20 total)

Chest supported shrugs (smith machine): 10@70 10@100 10@110 10@110

Bicep curls: 3x10 w/16kg dbs

Abs

20 mins hard on exercise bike.

Phil E

11-25-2005, 11:38 PM

Bench: 10@40 5@60 3@80 10x3@85

Close grip bench: 10@60 8@60 8@60

Exercise bike: 20x15s hard, 45s easy

Phil E

11-28-2005, 09:03 PM

Bench: 10@40 5@60

Bottom up bench (full ROM): 5@60 5@70 5@80 2@90

Bottom up bench (half ROM): 5@90 4@100 1@110

Lockouts (2"): 6@110 6@120 6@130 6@140 6@150 3@160

Deadlifts: 6x5@50

Seated shoulder press: 3x8 w/21kg dbs

The bottom up benches are a lot harder than conventional, but I think I'll do more of them, as they seem to be good for starting strength and I'm very weak here. The lockouts were fun, but I'm not sure if they agree with my wrists!

No pain during the deadlifts, but my back's aching a little now. I'll see how I feel tomorrow morning and then dedide whether to start slowly upping the weights, or bin them for a bit longer. I noticed when deadlifting, and when trying to get into a squat position today that I've lost a lot of flexibility... need to work on this!

Phil E

11-29-2005, 08:48 PM

Chins: 10x3

Inverted rows: 8/8/8/6

Shrugs (chest supported on Smith machine): 10@80 10@100 10@110 10@115

Rotator cuffs

Bench: 2x10@40 2x10@60

Ab rollouts: 5x5

Lat pulldowns: 10@77 8@84 7@84 6@84

Leg curls: 10@72 10@96 3x8@96

Did a couple of squats at 60kg, but back felt a bit funny, so didn't do anymore. Leg curls may or may not aggrevate my back; I'll have to wait and see. Any opinions on whether or not I should be doing these at the moment?

Phil E

12-02-2005, 11:28 PM

I've discovered why my bench is going nowhere: I always mince during bench sessions! Today's the first time I've ever felt completely destroyed after a bench session!

Bench: 10@40 5@60

Bottom up bench: 5@60 3@70 3@80 3@85 3@87.5 3@90

Bottom up bench (half ROM): 5@90 5@100 3@110

Lockouts: 5@110 5@130 5@140 (wrists hurt, so didn't go further with these)

Bottom up bench: 5x5@80

Steep incline bench: 5x8@40

Abs

Phil E

12-04-2005, 09:07 PM

DB bench: 12@2x11 12@2x13.5 12@2x16 12@2x21 12@2x25 2x10@2x31

Incline DB bench: 4x10@2x21

DB shoulder press: 3x10@2x21

Chins: 4 10x3

Inverted rows: 5x6 10 (ish)

Bodyweight alternating lunges: 2x40

Jumping bodyweight lunges: 30

Phil E

12-07-2005, 06:29 PM

Session 1:

Close grip bench: 10@40 6@60 6@70 4x6@80

Bench: 3x1@90 3x1@95

Seated DB shoulder press: 10@2x21

Front squat: 7x5@40

Back felt fine doing the front squats. May take a video of them tomorrow and post it here to see if my technique needs looking at.

Session 2:

Tricep pushdowns: 10@35 6@42 3x20@28

Drop set on silly bench machine that hurts my shoulders

Abs

Phil E

12-10-2005, 05:43 PM

Felt crap today, and really weak, so very short session.

Front squat: 5x5@60 Back feels okay now. Hopefully it'll still feel okay tomorrow!

Deadlifts: 2x5@40

Chins: 6x3

Curls: 2x10@16

Session 2:

Lat pulldowns: 5x20@50

Phil E

12-11-2005, 06:23 PM

Bench: 10@40 5@60 3@80 1@90 1@95 1@100 1@105 5/5@90 1@100 5/5@90 1@100 5@90 8/8/8@80

Steep incline bench: 3x10@40

Deadlifts: 4x5@60

Front squats: 2x5@40

The deadlifts caused my back to start hurting, and it continued to hurt when I tried front squats so I gave up on them. Very good bench session, though.

Phil E

12-13-2005, 10:37 PM

Chins: 11x3

Bench: 10@40 10@50 10@50

Inverted rows: 2x6

Abs

Seated curl and press: 2x6@2x16 2x7@2x16

Phil E

12-15-2005, 06:10 PM

Bench: 10@40 5@60 3@80 3@90 3/3/2/2/1@100

Close grip bench: 3x12@60

DB shoulder press: 2x10@2x21

Lat pulldown: 10@77 8/8/8/10@84

Alternating bodyweight lunges: 3x30

Doing reps at 100kg was a good mental barrier to get through. It's good to see that my bench is noticeably improving now after a long time going nowhere (although of course my squat and deadlift after going to be shite when I start doing them again... hopefully they'll come back quickly, though).