Chinster's Journal

[chinster]

Starting this Journal from 28th Nov.
I am training for bench press only and would gratefully except any tips an ideas from members on this forum.
Will start by showing my old routine try not to laugh out loud !!
It was totally wrong for what I needed to improve me benching!!
Current bodyweight = 79kg
Monday :
Flat bench :
50Kg x 20
80Kg x 10
100Kg x 5
110Kg x 3
120Kg x 2 x 5sets
130 x 1
80Kg x 10
60Kg x 10
50Kg x 10
Tri's :
Narrow grip bench :
50Kg x 15
70Kg x 10
80Kg x 7
90Kg x 4
Cable pushdowns
75Kg x 15....85Kg x 10....95Kg x 9
Dips 3 sets to failure.
Tuesday Back an Biceps
hammer strength machine back. 70Kg x 10..80Kg x 10 x2
lying face down on incline bench using ez bar
50Kg x 15..70Kg x 10.. 90kg x 5
Seated pullback machine 56Kg x 10..56Kg x 10 with 2 second pause on contraction.
standing barbell curls (oly bar) alternating between ordinary grip an narrow 30kg x 10 3 sets of each.
standing dumbell curls 17.5kg x 10..20kg x 7.. 22.5 x 5
Wednesday OFF!!
Thursday Shoulders.
Seated military press oly bar in squat rack.
50Kg x 10.. 60Kg x 9..70kg x 7..80kg x 7..90kg x 4
front dumbell raises..15Kg x 10.. 17.5Kg x 5 x3
seated laterals 10kg x 10..12.5kg x 10 x2
wide upright rows oly bar..30kg x 10..40Kg x 10 x 2
Friday upper chest an tri's
Incline bench..50Kg x 20..80k x 8..90k x 6..100K x 4..110k x 2 x 4..122.5k x 1.
flat bench lockouts in squat rack 40% press :
100K x 9..110Kg x 6 x 2
Narrow grip bench..50Kg x 10 x 2
cable pushdowns..85K 3 sets to failure.
thats my week !!
This was far to much volume for me to make any good gains.

[chinster]

This is the new workout , have dropped reps an will change exercises every 3 weeks not so much workload.
Bodyweight 80Kg
Monday 28th Nov.
Incline bench : 50K x 10, 80K x 5, 105K x 3, 110 x 3x5, 115 x 2.
Tricep cable pushdowns 90K x 10x3 outwards....110K x 10x3 downwards.
Narrow grip flat bench 80K x 5, 90k x 3x4
Tuesday 29th.
Back.
Use Hammer Strength machine seated reverse grip pulldowns..60K x 20,
80K x 10, 85K x 10, 90K x 8.
lying EZ bar rows adapted these to suit me disability ! lie face down on a incline bench use reverse grip pull up to underside of bench 70K x 8,
80K x 5x4
High cable cross overs 20K x 20, 30K x 9, 30K x 6
Standing dumbell curls 15K x 10, 17.5K x 10x4
Wednesday OFF
Thursday 1 Dec.
Speed benching flat 70K x 3 x10 30 sec rest between sets normal grip
" " " 60K x 3 x5 " " " narrow grip
" " " 70K x3x1, 80K x 3x4 wide as poss grip
Felt like a heavy flat bench 1 rep as had national squad training on Saturday.
130K x 1 felt strong
Heavy narrow grip 82.5K x 5, 87.5K x 5x3, 90K x5 felt good !!
Skull crushers ez bar 40K x 5x2, 45K x 5
max weight pushdowns 3 sets feel big improvement in strength.
Friday Off due to squad training tomorrow.
Sat 3rd squad training
Flat comp benching.
60K x 10, 90K x 6, 110k x 4, 120K x 2, 130K x 1, 140K x 1 (shaky!)
21's at 80K
80K x10x3 narrow, normal grip then wide no rest between grips (killer!)
Sunday REST !!!!!:)

[chinster]

Monday 5th Dec.
Start deline benching never done it before !
Decline bench. 50K x 10, 80K x 6, 110K x 5, 120K x 3x6, 120K x 2x2
cable pushdowns 5x5 outwards@100K, 5x5@110K downwards
Narrow grip bench. 80K x5, 90K x 3, 95K x 3
Enjoyed this session alot!
Tuesday 6th.
Wide grip pulldowns 56k x 10, 70K x 8, 77K x 7x3
Hyper extensions 20, 18, 15. another new exercise for me !!
lying ez bar rows. 80k x 5, 85k x 5x3, 90K x 5.
Reverse pec deck. 63K x 10, 70k x 10, 77k x 8x3
Standing ezbar curls 30K x10x3
Wed 7th off
Thursday 8th dec.
flat bench 75K x 3 x10.. 10 sec pause at top an bottom.
speedwork 70k x 3x5 narrow grip
" " " 75K x3, 80K x3, 85K x3, 90K x3x2 wide as poss.
Heavy narrow grip 90K x 3 x 3
pushdowns max weight 3 sets
Fri 9th.
Seated hammer strength machine like a reverse bench press ??
105K x 5, 110K x 5, 115K x 5.
lying ez bar rows. 80k x 5, 90K x 4, 100K x 3
Dumbell side raises 12.5k x 10 x5
Dumbell front raise 12.5K x 5x3
standing dumbell curls 20K x 10x3
sat 10th welsh squad training cardiff WIS
Flat bench 40K x 15, 80K x 8, 90k x 5, 100K x 2, 115K x1, 115K x2, 115K x3,
115k x 4x3.
21's @ 80K
Sun 11th REST!!

[chinster]

Mon 12th, Bodyweight 82Kg
Wide pulldowns 49K x 15, 70K x 8, 77K x7, 84 x7.
Lying ez bar rows. 90K x 5, 95K x 4, 100K x 3, 105K x3.
Reverse peck deck 63k x 10, 70K x 10, 77k x 8x2
Hyper extensions 3 sets 10
5 sets bicep curls @ 20k standing ,hammer,incline, olybar standingx2
Tues 13th.
Decline bench. 80k x 10, 110K x 5, 130k x3x2 started losing form so dropped
120K x3x3, 110k x2x4( explosive)
Tate presses 15k x 15,17.5K x10, 20K x 9x2
incline ezbar skullcrushers. 20K x 10, 30K x 10, 40k x 10x2 these make elbows sore!
Wed 14th off
thurs 15th
Speed day bench 80k x 3x2 decided to drop back not gettin enuf speed !
70K x3x8
narrow grip speed. 60K x3x5
wide as poss grip speed. 80K x3, 90K x 3x4
Heavy narrow grip 90K x3, 100K x3x4, 50K x 20
pushdowns (cable) max weight 7 reps x4
Friday 16th
Hammer machine like a seated reverse bench,60K x 10, 100k x5, 110K x 5x4
lyin ez bar rows 80k x 5x5
Dumbell side raises 15k x 11x4
Dumbell front raises 15k x 9x2, 12.5k x 10
dumbell curls 15K x 10 x5 varying grips i.e. hammer, incline oly bar.
Sat an Sunday off.

[chinster]

getting some good strength gains on my triceps an benching is goin the right way, think i need to drop the sets on benching days ? wot do you lads think ?
Will start back on the flat bench after xmas , me coach told me to stay off it for a while as I was flat benching 3 times a week heavy, medium an light days think it was called the progressive resistance method.
need to peak out in the beginning of march for a comp, think my coach is gonna change my routine in the new year.
Any advice gratefully received !!

[chinster]

Mon 19th Dec.
Decline bench. 80K x 11, 110K x 5x5, 120K x 3x3
tate dumbell press. 17.5K x 10, 20K x 12, 22.5K x 12
cable pushdowns. 65k x 15, 70K x 15, 75K x 15.

[chinster]

Mon 19th Dec.
Bodyweight 83.5K... weight has been creeping up ! weekly so will hav to start back on cardio after xmas, only cardio i do is bagwork (punchbag).

[chinster]

Tues 20th.
Wide grip pulldowns. 49K x 15, 70K x 10, 77k x 8, 84K x 8.
Lyin ez bar rows. 90K x 5, 100K x 3x2.
Reverse pec deck. 65K x 15, 70K x 10x2, 77K x 7.
hyper extensions. 10 x 4
standing Olympic bar curls. 20k x 20, 30K x15x4.

[chinster]

Wed 21st
felt a bit tired at start of workout but ended up being a good un !
Flat bench speedwork. 75K x3x10 norm grip
"" "" 60K x3x5 narrow grip.
"" "" 80K x3x5 wide grip

Narrow grip bench. 80K x 5x5
"" "" 90K x 3x1 felt lite.
"" " 95K x3 x3.

cable pushdowns 3 sets @7reps.

[chinster]

Off Thurs 22nd
Fri 23rd...
got to gym early today to beat the rush as they were shuttin at 1pm.
They closed now till Wed 28th so decided on doin chest, shoulders an bi's an a few more sets than usual just for a change !!
Started off with some flat bench aint dun any for a while.
Flat bench..50k x 15, 80k x 8, 110K x 3, 115K x3x3, 85K x 15
Incline bench.. 80K x 5, 90K x 4, 100k x3x3,
Seated hammer strength push press use these for explosive movement it has adjustable seat , so do 1 set at highest seat point then drop to lowest no rest. 40K x 15 top an bottom, 50K x10 t&b, 60K x5 t&b
Seated shoulder press, 60K x 10, 90K x5x2
Dumbell side raises, 12.5K x 10x3
Dumbell front raises, 12.5K x10x3
Reverse peck dec, 70K x15x3
Standing dumbell curls. 17.5K x10, 20K x 8, 22.5K x5
trying to steer away from high volume but felt guilty about not training till next wednesday !!
enjoyed it tho !!
Have a good xmas all.:)

[Rob Thomas]

Have a good one Chinster mate - and don't drink too much ;-)

[chinster]

same to you Rob, I am having a a fairly dry festive season so hav a few Stellas for me !!

[chinster]

Got a mention in local rag yesterday here's link.
http://www.thisissouthwales.co.uk/displayNode.jsp?nodeId=161389&command=displayContent&sourceNode=161372&contentPK=13724078&moduleName=InternalSearch&formname=filtersearch

[chinster]

First day back after xmas break an it was shite !
One em mornin when everything goes tits up, to top it all training partner rings me 5mins before ready to leave for gym an says he cant make it.
get to gym at 9.40 to find out they aint opennin till 10.
Gym starts fillin up with the once a year lifters ! talkin about how much they drank over crimbo rather than training waited for decline bench for 20 mins in the end had to ask em if they where using the bench to do any lifting or just gonna sit an chat on it ! didna go down to well :mad:
Enuf griping here's me session.
Decline, 80K x 15, 110 x5 x5, 80K x 10
narrow grip flat bench, 70K x 10, 70K x 9, 60K x 10x3
cable pushdowns, 65k x15x5
...............
Suppose ya get theses type of days !! looking forward to tomorrow gonna fire inta it !:)

[Rob Thomas]

I know what you mean mate, the gyms will now be full of "New Year Lifters" for the next 6 to 8 weeks - you wait until Worlds Strongest Man hit's the TV screens LOL!!! They'll all tail off then until May when they come back to get their beach bodies for another month or so!

I'm so glad I train in my garage at these times of the year as they used to drive me mad!!!

[chris jenkins]

Nice write up in the post mate, nice to see your doing well!!!!

[chinster]

Gym was heaving by 10.15 today (openned at 10!) openning hrs are shite this week 10am till 1pm shut saturday until Tuesday.
cheers chris the article came as a shock cause I never got interviewed!!
Must hav got details from the welsh sports federation.
todays workout was grab what you can while no fekker was using it !
Shoulders, had to use hammer strength seated shoulder press machine not a bad kit of kit tho., 60k x 15, 90k x10, 120K x7, 150k x2. (blitzed!)
Dumbell frt raises, 12.5K x15, 12.5K x12, 12.5k x10.
Dumbell side raises, 12.5K x10x2, 12.5K x8.
standing dumbell curls 20K x 10 x 3
Gonna get there bang on 10 tomorrow to get the flat bench for my speed work !!
ps Rob dont tell anyone else wsm is on tv !!

[chinster]

Fri 30th..
Got in early to grab a bench !
Speed day...70K x3 x10 normal grip
"" "" 50K x 3x5 Narrow grip
"" "" 70K x3x5 wide as poss grip 10sec pause top an bottom
Narrow grip flat bench..80K x5x5....100K x3 x3
Finished off on seated chest hammer strength machine with adustable seat height explosive work do one set on heighest position then drop to lowest seat position..20K x15..t&b...25K x10..t&b..30K x10 t&b.
off till tuesday now !!:)

[chinster]

Tues 3rd.. First proper day back at gym !
Had some boards made up over the weekend so gave em a try today.
warmed up 3 sets of decline @ 50K 20reps, 15r, 10 reps
Decline bench 120K x 3x3....130K x2x2....140K x1...80K x10.
Had a go with boards on flat bench, used a slightly narrower grip.
2 boards (5.5inch) 110K x4x1.... 120K x3x3.
1 board (3.5inch) 100K x3x2...105k x3x1
Enjoyed using boards will go heavier next time, takes a bit of gettin used to !

Narrow grip bench press..70K x 10 x3
Cable pushdowns 100k x10x3

decline sit ups 3 sets (I'm shite at these!) aint done any ab work for years:confused:

Thinkin of goin on to dumbell work on heavy chest days , been doin decline for about a month now so time for a change me thinks:)

[chinster]

Changed my back an rear delt exercises today.
Kelso shrugs 60K x 10x2 wernt to keen on em !
Lying ez bar rows 60K x 10x3
Pulldowns wide grip.. 63K x 15... 56K x 15..
Pulldowns narrow grip.. 42K x 15..49K x 15
Face pulls.. 30K x 15... 35k x 15x4

started back on cardio work today !!
2mins light bag (punchbag) 30 sec rest 2mins heavy bag x 4 sets
3 sets sit ups !!
Hoping to lose 3 - 4 kilos bodyweight will improve my Wilks score !!:)

[chinster]

Flat bench speed work today
75K x 3 x4 started to get a sharp ache in my left shoulder! so dropped weight to 55k did last 6 sets still a slight ache !
Did 2 sets of wide grip bench @ 80k but was still aching so stopped.

Narrow grip bench...80k x5x3..85K x5x2 no ache at all !!
"" "" 100K x 3x3
cable pushdowns 120K x 7x4

3 sets sit ups

gonna ring chiropractor an get him to take a look at shoulder

[chinster]

Fri 06. am
Hammer Strength pull down machine..90Kx5..110K x 5x4
Lying EZ bar rows..90K x5x5
Short workout had appointment with Chiropractor, thought it was a shoulder injury but turned out to be a neck prob ! He twisted me neck an I thot he'd broke it ! made a horrendous cracking noise got alot more range of movement in neck an shoulder now.
So back to gym this afternoon for some shoulder work (light)
Military press..50k x10x5
Shrugs leaning forward slightly an light. 50K x10x2..60K x 10x3
standing dumbell curls 15K x10x2
seated incline curls...15K x10x2
1 arm preacher curls 20K x10x2
Shoulder feels fine now got 1 more session with chiro next week:)

[chinster]

Mon 9th
Back to flat bench today as I got a Fast tracking training session at Aylesbury this weekend an they assesing for selection for World games in Busan in May. Well below required poundage but a slim chance according to coach ! So needed to get the feel of flat bench before going.
Flat bench. 50K x 10x2.. 80K x5..110K x3.. 120K x3..122.5K x3..
132.5K x1...110K x3x2(strict)
Needed to find 1rm for board work with 3 boards. 120K x3 to easy.140K x3..
150K x2 2nd rep stuggled a bit.

Narrow grip bench.. 60K x10x5
Reverse cable pushdowns 75K x10x5

Really enjoyed this workout got a boost outa it, nice to feel wot 150K feels like! :o

[chinster]

Tues 10th
Hammer strength pull downs..60K x 15...80K x 12...90K x 12x2
Chest supported rows..70k x 10x3
Incline shrugs..60K x 10...80K x 10x2
Hyper ext 3 sets
cable x overs 20K x 15..25K x 10x2.

25 mins cardio 3 sets heavy + lite bag work.....3 sets sit ups.

[chinster]

Thurs 12th.
Flat bench speedwork..60K x3x10
ME Narrow grip routine I tried from elitefs.
20K x5...45k x 5...65k x5...75K x 3...85k x 3...95K x 1...105k x 1...115K x 1
Tried my boards out with 2 boards not narrow grip but slightly narrower than norm grip. 90K x5...110Kx3...120K x3...130K x3...140K x2 (enjoyed will start at 120K next time)

Lying ez bar rows..80K x7x3
5 sets light curls varying grips..

Didnt enjoy narrow grip routine as much as 5x5 an 3x3

Day off tomorrow travellin up to Aylesbury for squad training on saturday

[chinster]

Sat 14th
squad session with national coach.
Flat bench..60k x6...110K x3x2 with pause..125kx1x3with pause...130kx1.t&g
120K x1x3 with pause.
Coach reckons I lift to flat wud do better with arch.
lunch.......
Did a few light sets using the arch technique an squeezing shoulder blades together with elbows tucked in, a bit awkward as I lie on bench feet up so canna hold arch that well with no leg drive.
Tried floor pressing for first time. 115K x5x5....120K x5x3....125K x3x3
Session summary by coach and a pshcological profile questionaire !!
Coach reckons I would be able to add 20K to 1rm by using the arch method as opposed to the technique I,m using now.
But with the Commonwealth only a short time away dunno if I shud start altering my training methods to drastically !!

[chinster]

Mon 16th.
Decided to do flat bench as instructed by coach, not enuf rest from sat session but thot i'de do it while advice on technique was still fresh in me mind !
Warmed up lite bench.
85k x5x2 with arch an lats locked.
100K x2x2 as above
105k x1 "" "
115k x1 " "
120K x1 no arch
125K x1 no arch
130k x1 " "
These sets with arch in comp style with pause 110K x 3 (not happy with form!)... 90K x3 arch (bit light)...95K x 3....100K x3
Narrow grip bench...70k x10x3
Need to work on pinching my shoulder blades together !

[chinster]

Tues 17th
3 sets of rotator cuff L flyes 5K x15
Lying EZ bar rows....80K x5...90k x5x4
narrow V bar pull downs....68K x10...82K x5...96K x5x2
Hyper back ext x3
Dumbell shrugs..25K x10...30K x10..37.5K x10x2
Enjoyed today !!:) took longer rest between sets 3-5 mins

[chinster]

Thurs 19th
start off with some rotor cuff L flyes 5K x 15x2
Tried floor pressing ! 80K x10...110K x5x2...120K x5. enjoyed but take some getting used to.
narrow grip bench.. 80K x5x5.....100K x3x3
25 mins heavy bag work an sit ups
Kept volume down got a squad session at Cardiff on saturday. Got another anti doping seminar an a poss of being tested, meeting dietian an getting some info on Commonwealth itinary flights , hotels etc. after session on sat afternoon.
Got local rag coming to gym tomorrow to take some pics for article they runnin next week so gotta find a training top with no holes in !!;)
Hoping to get some local business's to sponsor me travellin expenses as I wanna use the competion bench they have at WIS Cardiff an its a 150m round trip for me an hoping to go at least once a week in build up to comp.

[Rob Thomas]

I've been doing floor presses for the past 5 or 6 months too, never tried them before that but I've noticed a difference in my tricep strength since doing them.

I've been doing them relatively close grip and have been lying on the floor inside the power rack with the safety bars set just above my chest level. I've been doing sets of 8 reps and touching the safety bars at the bottom each time.

It's a bit drafty in this cold weather in the garage though as the wind blows the cold under the garage door and straight on to you but I'm a valley boy so I can take it ;-)

[chinster]

Did them for the first time last sat an used 2 discs either side to rest plates on, did them in hammer strength squat rack today an used safety bars to rest bar on, find the initial push awkward as my shoulders seem to want to go backwards!! as i lift so got spotter to help take em off safety bars then procede with reps. I use normal grip shud I go narrower ?

[Rob Thomas]

I don't know if you SHOULD go narrower but I tend to treat them as bench press assistance or tricep exersise therefore I go a little narrower than my regular bench press. I also like to do that from a safety point of view because I think there's less chance of a peck tear with a narrower grip.

[chinster]

Think I'll stick with grip an use 1 or 2 boards on bench with narrower grip for hitting triceps more ! watch em drafts Rob ! ;)

[chinster]

Fri 20th..
had a play about with weights today to find a good weight to do some explosive work off me chest an threw in some back an tri's !
Used seated hammer strength press machine has adjustable seat (height) to get press off chest at agood angle.. 50K x3x10
Some flat bench off 2 boards..100K x10..120K x5..75k x5 fast.
dropped to 1 board (1.5")exploding off chest.. 90K x5x2..95K x5x3
EZ bar lying rows..90K x5x3
Dumbell shrugs..35K x10x3
Got Welsh squad training at WIS Cardiff tomorrow, and another new coach !
Hav a GB coach giving me one routine an then the Welsh coach who has different ideas for routine ! Gonna have a chat with team Gb manager tomorrow an decide which advice an routine to take !! Still new to this sport so unsure which routine to take !!:(

[chinster]

Had a busy morn at squad session, started with a weigh in 83.2Kg in the buff ! was 84.3K at last weekends weigh in so the steamed veg seems to be working! Then a quik medical BP,peak flow, ecg an brief medical history.
Warmed up on comp flat bench then 90K x5...100K x 4...115K x3...120Kx2...125K x1..130k x1 shite !!
back to 120K x2 with comp rules start , pause rack.
110K x3....100K x4x2..........80K x8x3 from chest to half way.
didnt feel 100% had better workouts!
On last set of bench UK Sport came in an informed me I was selected for drug testing, so off with tester i goes went thru usual bollox of picking bottles an caps ! an only managed to pass 65ml of required 75ml ! took me about 40 mins to pass the remaining 10ml (actually gave 90ml on 2nd go)

Had chat with GB coach an will train at cardiff WIS once a week on EAD comp benchan 3 days at my gym decided to leave arch method till after commonwealth as it is a bit close to start changing things. Also gonna do a medium press day an a heavy press day an a speed day but not goin so close to me max 1rm as I have been.

[chinster]

Mon 23rd........
Medium bench day.
20K x 20 warm up..50K x10.. 80K x8....100k x5x5
Lying ez bar rows...90K x 5 x5
Lite cable pushdowns 3 x15....
day off tomorrow an got access to comp bench at cardiff WIS on Wednesday.

[chinster]

Wed 25th.. Training at WIS Cardiff.
Met up with new coach to work out training schedule for build up to comp.
Lifting on comp bench (EAD) strict no sinking or bouncing !
20K x 15..60K x10..80K x8x2..100K x5..110K x2x3..120K x1x3..
100K x5 @ reps 3 an 2 comp lifts (start, pause , rack)
100K x5 @ 2 comp lifts an 3 reps
80K x5x5 wide grip. all with pause.. 1 min rest between sets

Then he went thru some rotator cuff exercises, decided to cut my sessions down to 3 times a week, medium, heavy an speed days.
Will do heavy tri's assistance work on speed day, back on heavy chest day, shoulder work an rear delts on medium day.

Good day, has given me a more structured routine with less volume at the heavy end. Still a learning curve for me at mo but enjoying which is the main thing !! ;)
Will be training at Cardiff every wednesday for heavy days up until I leave for Commonwealth, local pub has agreed to cover my travelling costs to cardiff.

[chinster]

Fri 27th..
Speedwork day..
Flat bench 70K x3x10 ..1 min rest between sets
Heavy tri's..
Narrow grip bench..70K x5..90k x5x2..110K x3.
narrow grip with pause at 2inch off chest approx 3 secs..70k x5..80k x5x2..
90Kx3
Skullcrushers..30K x10x3
tate press 17.5K x10x3.
Started workout with 4 sets cable rotor cuff work an finished off workout with 2 sets of dumbell rotor cuff work.
Sit ups 120...70...50..
Only trained 3 days this week can notice the difference not so achey an tight an found i was more eager to get stuck in when i got into gym !!:)

[chinster]

Mon 30th...
medium bench day
20k x 20...50K x10..80K x8..100K x5x5..70K x10.
Started doin shoulder press but got a niggling pain in left shoulder again so left it !!
decided on some medium tri's..narrow grip 70k x10x3
Shoulder felt ok doin shrugs so did dumbell shrugs..40K x10x2..45k x7
Got chiropractor again Wednesday possibly a Superspinator injury fekking annoying !!!:twisted:
Heavy chest day at Tonyrafeal on Wednesday.

[chinster]

Wed 1st
heavy bench..20K x15...60k x10...80k x8..100K x5...110K x3..120K x2x3
115Kx1x2 comp style start,pause,rack command...
100K x5 first 3 with comp commands last 2 repped out....100k x5 first 3 repped out last 2 with comp commands.... 80k x5x2
hammer strength pull down machine..40kx10...60kx8...80Kx5...100Kx3...120Kx3x 2..80kx8
Seated row chest supported..35K x10...55K x8...85K x5...65Kx5...55kx5.
Wide lat pulldowns...75K x10x3
Started workout with 5 sets dumbell rotor cuff work.
Wasnt on top form cud hav been better !!

[chinster]

Thurs 2nd....
Just did cardio 20 mins on treadmill. 3 sets sit ups to failure an some heavy bag work.
Shoulder feels good today aint ached yet !!!:)

[chinster]

Fri 3rd..
4 sets dumbell rotor cuff work...3 sets lite pull overs.
Speedwork..70k x3x10
Narrow grip bench..80kx5..90K x5x4...100k x3..105kx3x2
narrow grip with 3 sec pause 2-3" off chest 80k x5x4...85k x5
narrow grip board work 1 board (3.5") 80K x5...100k x3...110k x2...115K x1.
2 Boards (5.5") 90K x7...100K x7.
Tried a few comp style singles concentrating on form at 80k to see if I can use more lats on downward movement of bar !
Enjoyed this workout ! even tried a red bull an mars bar 20mins before training !!
had a body fat test at gym today aint had one before my BF is 15.8 dont know if thats good or bad but guy who did it at gym said it was OK.

[chinster]

Mon 6th... medium chest day.
Started with 4 sets cable rotor cuff work an 3 sets light seated dumbell raises leaning forward. Shoulder still niggling but alot better !!
Bench..20K x15...50k x10..80K x8...100K x5x5
Medium tri's...narrow grip...70K x10x4
Cable pushdowns 10 x3 sets
Workout went well 100K 5x5 felt good cocentrated on lower weight with lats more an trying not to use so much shoulders on press !

[chinster]

Wed 8th... Heavy chest day
warmed shoulders up !!
20K x15..60K x10..80k x8..100K x5..110K x3..120k x2x3..115K x3x3.
80K x8x3 holding on chest 3 secs then pressing to half way.
80K x8x3 stopping 2-3" off chest an pressing to just short of lockout.
Back..
hammer strength pulldown (ISO LAT?)..40k x10..60K x8..80K x5..100K x5..110K x3..120k x2x3
Seated row chest supported..35k x10..55K x10..85K x5..65k x5...55k x5.
Lat pulldowns lite.75K x10x3
Good workout went back to benchin with flat back ! cant seem to get the arch an scapular rotation right !


Thurs 9th..
6 sets lite rotor cuff work.
6 sets lite rear delt work
5 sets dumbell curls
25 mins cardio on treadmill
Bodyweight down to 81K

[chinster]

Fri..10th..
decided on a light chest workout instead of speedwork.
20K x20..50k x15..70k x10..80k x8x5
heavy Tri's..Narrow grip..70K x10..80k x5..90k x5..100k x3..105k x3..110kx1
N grip with halting 3" before hitting chest an hold 3 secs then press out. 80k x7..80k x 5..80K x4
3 sets sit ups..3 sets hyper ext.
Enjoyed !!!:)

[chinster]

Mon 13th..Medium chest.
bench 20K x20..50K x15..80K x10..90K x6..100K x5x5
Med tri's..N grip 70K x10x3
Skulls.30K x10x3
Cable pushdowns 4 sets 15 reps
Lite rear delts an rotor work..5 sets 15reps rotor work
Cable x overs 4 sets 20reps
bent over dumbell raises 4 sets of 10reps.

[chinster]

Got invite to World games in Busan Korea ! but entry fee is 850 Euros ! an flight looks to be around £750. Received letter on Thursday an they wanted confirmation by today ! Got a grant off local council for £200. an local pub has raised £200. (for commonwealth trip) so gonnatry juggling crdit cards an see if i can make it, bit short notice as they have brought the worlds forward from Sept to April 1st -11th. Will be a very good opertunity to get some big comp experience so fingers crossed.

[chinster]

Wed 15th..
Trained at WIS Cardiff with coach.
Flat bench..20K x15..60k x10..80K x8..100K x5..120k x2x3..115k x1x3 with comp rules start rack.
Shoulder feeling alot better lifts felt much easier.
80K x10 x2 wide grip halting on chest 3secs an pressing to 3/4 press.
Lat pulldowns. dunno weight coach set machine.1 set 10, 1 set 8, 3 sets 5.
low pulley rows 3 sets of 5.
Also picked up Welsh suit for openning ceremony at Games, nice bit of kit except for the hat !! Loads of welsh team there picking up their kit
Welsh weightlifting team comprises of :
Johnathon Roberts : team manager
Ray Williams : Coach
Kate Howard : U48Kg class
Michela Breeze : U63kg class
Natasha Perdue : U69kg class
Terry Perdue : 105+ class
Gideon griffiths (me) :EAD U82.5Kg (but will be open class)
Kevin Russel : EAD team coach.
Unfortunately Glen Puxley EAD 100+K class has had to withdraw.
Thats the Welsh contingent !!

[chinster]

Sat 18th...Welsh squad training at cardiff.
weigh in..81.9Kg
warm up with lite dumbells an dyno band work.
Flat bench..20K x15...60k x12...80K x8...100K x5x2..110k x3..125K x2x2..122.5k x1..110K x2...100kx5x2
80k x5x3 halting on chest for 2 secs.
Back work..Lat pulldowns dunno weight it was a numbered stack type !! 10 reps on 7th peg..10 on 10th..5 on 13th.
Seated rows same peg system ! 10 on 10..10 on 13..5 on 15x2..5 on 16.
Tri's..Skulls.20k x10..30k x10..35K x10
Cable pushdowns 3 sets 10 .
Good workout enjoyed !

[chinster]

Mon 20th..
Just a small workout with 2 boards today as I got a heavy weekend training session this weekend !
50K x15..80k x5..110K x3..130K x3..140K x3.
80k x15 1 board.
Narrow grip 60K x10x2
20 mins cardio keeping heart rate between 125 -130.
Finished off with a few sets sit ups to failure.

[chinster]

Tues 21st
was gonna do just cardio but ended up trying some new back exercises (new for me !)
Good mornings 5 sets of 15 lite
Straight leg partial deadlifts 5 sets of 10 lite.
30 mins cardio got heart rate up to 130 - 140 range.
3 sets crunches to failure.
day off tomorrow an plannin on a lite chest workout on Thurs.

[Rob Thomas]

Got invite to World games in Busan Korea ! but entry fee is 850 Euros ! an flight looks to be around £750. Received letter on Thursday an they wanted confirmation by today ! Got a grant off local council for £200. an local pub has raised £200. (for commonwealth trip) so gonnatry juggling crdit cards an see if i can make it, bit short notice as they have brought the worlds forward from Sept to April 1st -11th. Will be a very good opertunity to get some big comp experience so fingers crossed.

Fucking hell, that's expensive!!!!

[Rob Thomas]

Tues 21st
was gonna do just cardio but ended up trying some new back exercises (new for me !)
Good mornings 5 sets of 15 lite
Straight leg partial deadlifts 5 sets of 10 lite.
30 mins cardio got heart rate up to 130 - 140 range.
3 sets crunches to failure.
day off tomorrow an plannin on a lite chest workout on Thurs.

How do you cope with the deadlifts Gid - do you get stability?

[chinster]

Enjoyed the partial deadlifts Rob did them in a squat/power rack not heavy !! but enuf to feel me back working will increase the weight as I get used to em set the bars around knee height any lower an I wud hav to bend me legs which aint a good idea!!
The entry fee for worlds is a bit steep Rob !! the IPC have started taking a cut outa every comp entry fee ! an I think ur accomadation is in on the fee, well I hope it is for that price will have to check !

[chinster]

Thurs 23rd..
Lite rear delts an rotor cuff work, shoulder is starting to feel alot better now !
Pulldowns 3 sets 10
chest supported rows 3 x10
20 mins cardio an 3 sets crunches.


sat 25th GB training at Aylesbury.
Flat bench.20K x15..60K x5..80K x5..100K x3..110K x1..120k x1..125k x1..120K x1..125k x1..125K x2.
Used bands for the first time ! really liked the feel usin em.
60K x8x3 with 2 green bands...70K x5x3 , 2 green bands
Gonna order sum bands !!!
This workout was to sort out my warm up an opennin lift at commonwealth.

Sun 26th Aylesbury..
Rack press bar approx 1.5" off chest.60k x6..100K x6..120K x3..130k x1..130k x1 ..120K x2.
Did some holding exercises spotters passed me bar at lockout position an hold an lower as a negative ..140K hold 8 seconds..160K 6 secs ..180K 5 secs .
negative phase was gettin a lot quicker now!! 200K 6 secs..220K 5 secs..245K 2 secs !!!!
Enjoyed this exercise nice to know what 245K feels like in ur hands !!!!!
felt easy up to 220K but the 245K I didna manage to lock everything in place !!
Will be goin to World games in Korea on 30th April this means I will be skint for the rest of the year !! but an oppertunity I cant afford to miss !!
Couldnt hav wished for a better first year of competion get to do 2 major comps this year !!

[chinster]

Mon 27th..
Back
Iso lat pulldowns.70k x80K..90K..6..110k x4...120K x5
Wide grip cable pulldowns..56K x10..63K x10x2
Chest supp rows wide grip..56K x10x3
Hyper ext..3 sets
4 sets dumbell curls 20K.

Wed 1st..
Chest. on comp bench.
20K x15..60K x10..80K x5..100K x3..110K x2..120K x2 comp rules.
110K x3x3 comp style..80k x5
80K x5x3 halting 1" off chest
Close grip 80K x5x3...100K x5x3 halting 1" off chest for 2 secs.

Back ..
Iso lat pulldowns..90K x5..110k x5 holding at bottom 2 secs..120K x3 holding at bottom.
Lying EZ bar rows..60K x8..90K x 4..90K x5
Wide grip pulldowns..56K x10..63k x10x2
Narrow grip pulldowns all reps held at contraction 2 secs..56K x10..63K x8..70K x8
Chest supported rows wide grip all reps held on contraction..49K x10..56K x6..63K x6..70k x3..77K x3..84K x3
Rear delts.. 5 sets reverse pec dec.
Coach told me to do more back work so decided to give it a hammerin today !!
30 Mins sauna !!!

[chinster]

Fri 3rd..
Last session at gym today so did a bit of wot I fancied !!
Chest.
60K x10..80k x 6 pausing..90k x4 under comp rules.
Narrow grip 80k x 5...100k x5x3 pausing on chest 2 secs.
Seated Hammer strength chest press..45K (per side) x5 x5 pausin on chest.
Dumbell curls..15k x10..17.5K x10..20K x10 strict.
1 Arm preacher curls 20K x10 x3
40K dumbell shrugs x8x3
Lite cable x overs 15 x3.
Will have lite session at hotel on Monday machines only !!
Will hav a proper workout on thurs or fri in melbourne !
:) :) :)

[chinster]

Mon 6th March training at hotel gym in Singapore on 3 day stop over.
Seated pulley rows. 3 sets 10
Lat pulldowns. 3 sets 10
Rotator cuff 3 sets 10
Flat bench..15K x15..105Lb x10..195Lb x8..102Kg x5..111K x3x3..102K x5..88K x8x3.
some weights in Lbs some in Kilo cause coach filled out training log an converted some into Kilo as the discs were in Lbs !!
Tues 7th. feelin a bit tired !
warm up shoulders side an front raises 3 sets of each.
ez bar skulls 20Lb x10..40Lb x10x2
Flat bench pausin 2" off chest..60K 8..102K x5x3
Narrow grip..88K x5x3 pausin on chest 3 secs.
..........................
Wed 8th feel better today.
flat bench..60K x10x3..84K x8..102K x8..102K x3..111K x2..115K x1..120K x1..
122K x1..102k x5..84k x8..60K x20..
Flew inta Melbourne on 9th
Fri 10th
Trained at Hawthorne weightlifting centre great gym.
Bodyweight 83.5K
flat bench..20K x15..60K x10..80K x5..100K x5x5..80K x8x2..90K x3x3 halting on chest 2 secs..60K x8.
.....................
Sat 11th.
20K x20..60K x8..80K x5..100Kx5x2..110K x2x2..115K x1x3..100K 3x3..80K x5x5.
good session felt tight an strong all lifts with comp pause.
REST DAY !
Mon 13th.
Bench..20K x15...60K...8...80K x5...100k x3...110k x2..120K x1...120K x1...122.5K x1 with comp commands..100k x3..80K x5
Tues 14th.
20K x 15..60k x8..80k x5..90k x3..100k x3x5..
130k held at lockout x3 5 sec holds 30 secs rest between sets, was aiming for 132K last lift an wanted to get used to weight when they passed me the bar !!
80K x5...60K x10.
REST DAY
Thurs 16th..
20K x10...60K x8...80k x5..100K x3...110k x2...122.5k x1x5 10 mins rest between lifts all with comp rules...100K x3...60k x5.
.............
Fri 17th..20k x15...60K x8...80K x5...100K x3...110K x3x3...100K x3...80k x5x3
Narrow grip..80k x5x3
REST DAY
.....................
Sun 19th..20K x10...60K x8...80k x5..100K x3comp style...110K x2 comp style.
120K x1x3 with a longer pause on chest..
REST DAY..
COMP WEEK !!!!!!!!!!!!!!
Tues 21st.
20K x10...60K x5...80k x3...100K x1x5...80k x3..all comp style .
Wed 22nd..bodyweight 82.9K
20k x8..60K x5..85k x2x5..90K x1x3..70K x3x2..60K x5. all lifts under strict comp style.
REST DAY 23rd..stopped food at 8pm an fluids at 10pm
Comp day !!!!!!!
slept okay.. up 7.30am showered got all kit together for checking:: leotard, tshirt, socks , shoes an strap .
Arrived at venue 10.30am got kit checked all passed, nerves aint bad so far.
got called for weigh in at 12 was last on list cause it in alphabetic order an wales being at arse end of the bet ! finally got weighed at 12.40pm weighed in at 80.74K but 2K add on cause of above knee amputee ! so 82.74K.
Had some dyrolite an gatorade carb drink a few cakes I had brought wit me some bananas an a few double shot expressos !!!
started warm up about 1.25 ! had me first ever rush of nerves I think had a cold rushy type feeling doin me first set with just the bar an felt heavy wit just the bar ! but when I got up to 100k felt better went up to 117.5K then had call out for our group got on stage an over 3000 peeps in venue that was a rush !!!
Back stage I was gonna be 4th out i think so did me opennin lift in warm up room15 mins before I was clled to stage for 1st lift, felt easy.
got good welcome for me 1st lift (so I was told I didnt hear fek all!) nailed first lift 122.5K so was well chuffed. backstage kept towel over me heed listenin to mp 3 player asked coach to give me nod when 3 lifts to go before mine enuf time for piss then up for 2nd lift. Got on bench for 2 nd lift 127.5k a pb for me nailed it !! same routine backstage but had a longer weight as 3 lifters had failed 130K so they went before me this time ! called for 3rd lift 132.5K cant remember much about it felt good thot i'de nailed it but they failed it on pause !!! well happy with my lifts.. awesome experience now back inta trainin for worlds in Busan on 30th April gonna get inta the 130's !!!!:twisted:

[chinster]

Thurs 30th..
First session ! 6 days off
20K x15....60K x8...80K x6...110K x5...105K x5x4
80K x8...70k x10 pausing on chest an pressin half way
Cable pushdowns 3 sets 15..
felt tired !!
..................
Sat 1st..
Trained at "The Gym" with Phil an robt.
60K x6x2...90K x4..100K x1x4..105K x2..110K x2..115K x2..120K x2.
Board press 4" 120Kx5..125K x3..130K x1.
100K x7x3 wide grip
Pushdowns 10 x 3..
Good workout enjoyed still feelin a bit tired tho !
Thanks to phil an Robt !!!
ps does the shirt fit Rob !

[chinster]

Mon 3rd. New routine given to me by coach for build up for worlds.
stretch an warm up with bar.
55K x8...75K x5...90K x3...105K x3...120K x2...120K x1x8 was supp to be 4 doubles but trainin bud never showed an wasnA happy doin dubs with no spotter!
90K x5x5 wide grip haltin 1" off chest an pause. shud hav bin 105K but no spotter !
90K x4 narrow grip 1" off etc 70K x5.to lite..80Kx5x3
90Kx5x5 med grip 1" etc
Lat pulldowns..63K x5...70K x5...77K x5.
Seated chest supp rows..70K x5x3
Dumbell curls 20K x5x3.
This was the medium session out of a 3 session week : Hard , med , light.
Found it quite taxin ! an know I've had a workout ! cant wait for hard session !!:o

[Rob Thomas]

But doing doubles with no spotter makes it more exciting though doesn't it Gid!!!

[chinster]

Excitin ! Rob one word for it...
Wed 5th.. light day outa new routine..
40K x 10...60K x8...75K x5...90K x5x2..105K x 5...115K x3x3.
40K x5x3 narrow grip pausin a haltin 1" off chest
40K x5x3 wide grip "" ""
40K x5x3 med grip " "
Incline press..60K x5x3
Skullcrushers incline bench..15K x5..20K x5
Cable pushdowns 3 sets 10 heavy...
Feelin tired !!
rethinkin build up with Phil's help gonna try the heavy day on sat an see how it feels ! :confused:

[chinster]

Sat 8th..
Trained in Cardiff WIS wasnt gonna go got a fekin beaut of a cold but needed to hav chat with coach an arranged to meet a new lifter there today!!
Heavy session (sods law when I'm feelin a tad ruf!)
20K x10...65K x8...85k x5...105K x3...112.5K x3...120K x2...127.5K x1x2.
127.5K wernt as clean as I wud hav liked !
100K x3x3 narrow grip haltin 1" off chest
110K x3x3 wide grip haltin 1" off chest
110K x3x3 normal grip haltin 1" off chest.
80K x8 flushin..
Dumbell shoulder press 3 sets 10
dumbell shrugs 35K x8x3
Did better than I thot ! felt like shit startin workout but glad I did it !!:)

[chinster]

Mon 10th..Med session
Flat bench..55K x8...75K x5...90k x5..105k x3...120k x2x3...120k x1x4.
Wide grip with 3" board..80K x5..100K x5...105K x5..90K x5 with 1.5" brd
Narrow grip with 1.5" brd..80K x5...85K x4.../ 85K x5x3 with 3.5" brd
Medium grip with 3.5" brd..80K x5...90K x5x3
flushin 75k x10
Seated chest supp row...70K x5.77k x5..84K x5
Iso lat pulldowns ..80K x5..110K x5x2
Standin dumbell curls 20K x5x3
Enjoyed this workout but takes it outa me !!!:)

[chinster]

Wed 12th ..
Heavy session..
Flat bench..65K x8..85K x5..105K x3..112.5K x3..120K x2..
was supposed to do 127.5k x2 but still got a fekin cold an shoulder givin me a bit of grief !! dont think I wud hav completed the 127.5k so did a set of 100K x3 to finish !!
Wide grip with 3" board..100K x3...110K x3x2
medium grip with 3" board..110K x3x3
Narrow grip with 3" board..90K x3x2...92.5K x3
75K x10 flush.
Tried dumbell shoulder pressin but shoulder givin grief with 15K bells ! so left em:(
dumbell shrugs 25k x8x3 felt ok bit lite.
Dunno if shoulder achin more cause of me cold or me nigglin fekn injury is back !!!:twisted:

[chinster]

Fri 14th.
Lite session coach advised me to drop workload an get plenty of clear fluids an vit C to help get over this fekin cold !!
40K x10...60K x8..75K x5..90k x5x2..105K x5..110K x2x3...115Kx1x2
Narrow grip pausin 1" off chest..40K x5x3
wide grip " " " ..40K x5x3
med grip " " " ..40K x5x3
20K x12 flushin..
Cable pushdowns heavy..3 x5sets
Skullcrushers..35K x8x3
behind head tri ext with dumbells 15k x10x3.
feelin better after workout !!:D

[Boar]

are you from camarthen chinster ? my 3 year old sone got run over outside there !! :( he's ok now though:D , awsome castle too:confused: .

some of your workouts are brutal, whats next competition wise for the chinmaster ?

[chinster]

I am from Carmarthen sorry to hear about ur son Bro we aint all bad drivers !!
We got a few castles around here bud cause we kept gettin invaded !!
I got the World games in Korea in 3 weeks I fly out on the 30th this month, but feelin crap at mo with a cold an me recurrin fekin shoulder prob which I think is me own fault as I train to close to max alot !!! but feelin alot better today started bangin in some vit C an fluids over last 48hrs!!:)
I enjoy hammerin meslf in the gym but dont think it does me alot of good as regards improvin me benchn !!!

[chinster]

Tues 18th..
Med session dropped 10k off top end think me cold is goin but still feelin below par!
Flat bench..55k x8...75K x5..90K x5..100K x3..110K x2x5
Wide grip haltin 1" off chest..80K x5x3
Narrow grip "" 80K x5x3
Medium grip " " 80K x5x3
70k x10 flushin
Wide grip cable pulldowns...70k x5x3
Chest supp rows...77K x5x3
Olympic bar curls..20k x20...30K x8..35k x6..40K x5x2
Spent 15mins warmin shoulder up before startin benchin but still gave me grief whilst benchin, will need to see physio again me thinks:mad:

[Phil E]

I was gonna ask if you were going to the worlds. A guy from the gym I train at when I'm home is going as well. Chris Rattenbury, do you know him?

I was gonna ask him if he knew you, but realised that he probably wouldn't know "chinster"!

[chinster]

Small world !! Yeah I know Chris he was in my weight class but now he dropped down to 77K class thank fek cause he was liftin 30K more than me !!
He will know me as Gideon...

[Phil E]

I've only got one more sesh at this gym before I go back to uni, but if I see him I'll mention you.

He's got to be the most chilled powerlifter there is! His mental preparation for lifts appears to be to have a chat and just generally relax! He told me I should relax more when benching and I don't really psyche myself up at all!

Good luck for the worlds.

[chinster]

Cheers Phile , I will see him this weekend we hav a squad session at Aylesbury..

[chinster]

Thurs 20th..
Lite session got squad training on Sat in Aylesbury.
Flat bench..40K x10..60K x8..70k x5..80K x5x2....90k x5...100k x3x3.
narrow grip pausin 2" off chest..40Kx5x3
Wide grip "" " 40K x5x3
Medium Grip " " 40K x5x3

Dumbell tricep ext 15K x10x3
Narrow grip bench..70K x8x3
Had session with chiro on Wed he reckons I damaged the bit that joins front delt to top of bicep (he did give its proper name I canna rember it!) got another session with him tomorrow before I set off for squad session.
Gonna hav a break after worlds an start a new approach to routine, Philr has given me a tidy lookin programme so will give that a try.

[chinster]

Sat 22nd. Squad trainin.AM
Flat comp bench ..20K x20...50k x10..60k x6..80K x5..90K x3..110K x2..120K x2..125K x1x3
Shoulder achin !!!
Assistance work.
Mostly machines at gym.
Iso lat pulldowns 3 sets 8reps
seated chest supported rows 3 sets 8 reps
Dinner PM session
wide grip pulldowns 5 sets 5 reps
tri pushdown machine 5x5
cable rev grip pushdown 5x5
2 Weeks out from worlds now so droppin assistance work , work on comp technique with low reps an lite to med weight this week to give shoulder a rest !
...............................................
Mon 24th...lite session.
flat bench..20K x15...40K x5...60K x5....90K x3x5....100K x1x3 all with comp rules...
70K x10 flush
3 sets of sit ups to failure..
Shoulder feelin bit better been usin heat 15 mins leave for 40 mins then heat 15 mins leave 40 mins all nite last nite !! also rubbin in a few drops of Olbas oil when heatin !!
Weighed in at 83.3K on sat so will need to drop 2K by 8th May so not to bad on bodyweight front !!

[chinster]

Tues 25th.. Med session.
Dont normally do 2 sessions in a row but canna get to gym on Wed an Thurs so got a workout in today !!
Flat bench.. 30K x10...50K x5...80k x5...100K 3x3...110K x1...115K x1x3
50K x10...
sit ups 3 sets to failure.
Some stretching exercises with cable machine for me shoulder an rotor cuff work very lite..
Will keep heatin shoulder at night an bang in some ibuprofen an see how it is on Friday an will do another medium day an maybe some 120K singles, it aint feelin to bad at mo ;)
Gonna up water intake over next 2 weeks but bodyweight aint a prob so far, hope to weigh in around 81K nite before lift an drop a kilo or 2 overnite!:)

[chinster]

Thurs 27th..
No trainin but got me shoulder horn from states today !! less than 10 days to deliver an well packed no damage !!
will try an attach pic of it

[chinster]

Fri 28th...
last session before headin off to worlds.
flat bench..20K x10..40K x10...70K x5..95K x5...105K x3...115K x2...120K x1x3
80K x6...60K x10.
3 sets sit ups to failure..
Lite rotor cuff work an stretchin for shoulder..
Will use me shoulder thingie tonite..:)
BW 81.7K happy with that !

[chinster]

Sun 21st....
Back in gym tomorrow after a 2 week break ! aint lifted a weight since me disasterous showin at the worlds , went down with a throat infection in Korea an was as weak as a rent boys ring piece!! bombed out on 110K !!
3 days before comp I cudna bench 100K felt a bit better on comp day an was doin 105K in warm up room so openned with 110K an bombed!!
First bombin for me but aint feelin to bad about it as i wasna 100% on day.
First comp where I cud hav breakfast an still make the weight! went down as far as 78K ! started eatin out of the hotel an managed to weigh in on the day at 79.1K lightest I been for a good while!
Coach advised a week or 2 off to get over throaty shite which I hav barr a few fekin mouth ulcers! Been to see doc when I got back an he reckoned air quality was prob! now we know why locals were wearing masks !
On the good side me shoulder feels 100% better aftera break!
Ease meself back inta it this week an got nationals in 4 weeks but gonna concentrate on UK open in 16 weeks.
Will post tomorrows workout if I aint achin to much !!;)
Guy won the 82's with a 240K lift an it looked like he had another 5K in him!!
Watched Iranian break world record for 100+ class 255K ! then attempted 260K looked a good lift to me but got 2 reds !! all lifts raw..
to top it all got delayed on all 3 connections on way back when we got to heathrow after 32hrs travellin they had left me luggage in Paris !! poxy air france :twisted:

[chinster]

Mon 22nd...
Well first day back didnt go to bad! Changin things a little just for a change.
warmed up shoulders an stretchin for 10 mins..
decline bench..50K x15...70K x10...80k x6x6.
Seated chest press machine..40K x10..50k x10..40k x10
Cable pushdowns..60K x10x4 outward 60k x10x4 downward
Standing dumbell tricep extentions 10K x10x4
felt ok bit down on strength but didna go to heavy for 1st time back!
Will use this weeks workouts as a gauge an structure more next week.
back an rear delts tomorrow..:)
No trainin partner for2 weeks need to gauge rest time better!

[chinster]

Tues 23rd.....
nice to feel a few aches this morn !
Concentrated on some middle back an rear delts today.
incline bench lying ez bar rows..50K x10..70k x8...80k x8..70k x8x3 overhand grip.
same again with reverse grip..70k x8.80k x8x2..70k x8x2.
Chins 3 sets to failure !
Reverse pec dec.56k x10x2..49K x10..49K x8x2
seated l flyes leaning forward...12.5K x10x5
incline reverse flyes..12.5K x10x5
Standin dumbell curls 12.5k x15x3.
Will stick with high rep low weights for this week maybe next then up weight an drop reps!! just nice to get back in gym..:)

[chinster]

Thurs 25th..
Speedwork flat bench..65K x3x10...45 secs break betwwen sets.
Narrow grip bench..70K x5...75k x5x4....90k x3x3
cable pushdowns..45K x5x4
Dips 3 sets to failure..
Enjoyed workout an 20 Mins in sauna !!:)

[chinster]

Fri 26th..
Back Iso lat pulldowm machine..60K x10x5 half reps concentrating on contraction an holdin.
Wide grip pulldowns leanin back..56K x10...49K x10x4
seated chest supp rows..49K x10..42K x10..49K x10x3
Easin mself back inta flat bench!..85k x5x4 strict with pause
Tried shoulder pressin 30K x10..50K x5..70K x5 ache!..50K x8...50K x7 still a nigglin ache ther!!
Standin dumbell curls...12.5K x15...15K x10...15K x9...20K x5..
Enjoyed but shoulder pissed me off!!!
Drop reps next week an increase weight..:)

[chinster]

Tues 30th...
Flat bench..20K x20...60K x10...80K x5...100K x3...90K x3x5..100K x1...105K x1...110K x1..
Narrow grip..60K x8...70K x6x4
Dumbell ext 10K x15 elbow aching so stopped!
Chins 5,5,5,5,4 shite ayt these so will do em at end of every session an try an build reps up!!

[chinster]

Wednesday 31st...
Lying ez bar rows..60K x8x5
Cable pulldowns leanin back..49K x10..56k x10x2
Chest supported row...49K x8...56k x8x2
Seated L flyes leanin forward...7.5k x15x2...10K x10x2
Standin dumbell shrugs...25K x10...30K x8..32.5K x8.
Tried a few sets of chins but fekked !!!:)

[chinster]

Fri 2nd...
Chins 5x5
Flat bench...20k x20...50k x5...80K x3...90K x2...100K x2..105K x2x3
Narrow grip...80k x3...90K x3x3..
Got a comp on 10th June so taperin off reps...
Enjoyed workout.......:)

[Rob Thomas]

So what's the next comp then Gid?

[chinster]

It's the national's Rob, at Aylesbury this brings me first year of trainin to an end !! started there last year managed to take first place in the 82.5K class last year but will be competing in the 90K class this year . I'm not much heavier this year weighed this morn 83K but hav to weigh in at 80.5k as I am penalised 2K for bein above knee amputee!!
Never felt rite at 80K to much dietin an usually lost 1-2K the nite before competin!!
Lifts still a bit down on Commonwealth lifts after disaster at worlds an goin down to 78K bodyweight but gettin back there slowly!!
Startin a 12 week prog after Nationals that Phil has knocked up for me an hopefully get a few sessions up with him at "the gym" ! hope to see ya there..
Will be a change of trainin for me as I been workin at 90% plus of 1 rpmax for 12 months!!! an not gettin alot of gains . Got a comp in Sept so will peak at next comp with Phils 12 week prog..:twisted:

[chinster]

Mon 5th..
Chins 5x5 gettin easier !!
Iso lat pulldowns light 60K x6, 80k x6x2
Narrow grip cable pulldowns light..49K x10, 56K x 6, 63k x 6
Flat bench 20k x10, 50K x5, 80k x3, 90k x3, 100k x2, 105k x1, 110K x1.
benchin felt good very solid all with pause an concentrated on form.
Will do some lite flat bench(80K) on Wednesday concentrating on technique then rest till comp on saturday...:twisted:

[chinster]

Wed 7th...
Last session before comp, just sum lite technique work all with pause ..
Flat bench..20K x8...60k x5, 80k x2x5, 90K x1, 70k x2x3, 60k x5...
Did 3 sets of chins to finish ...
Thats me dun Till saturday...

[chinster]

Tues 13th med day.
chins 5 sets
flat bench..20K x10, 50K x5, 75k x2 x5
incline...60K x5x4
reverse pec dec...49K x 5, 56K x10 x4
seated dumbell L flyes leaning forward..7.5K x 10x4
This is first day of 12 week prog startin at 65% an slowly increasin % every week.
Giv it a go aint been liftin this lite for 12 mths !

[chinster]

Thurs 15th..back an frt delts
Chins 5 sets..
Wide grip pulldowns..56K x10, 63k x 5, 70K x5x3.
Chest supp rows...56k x5, 63K x5, 70k x5x3
Dumbell front raises... 10K x 10x4
" Side raises... 10K x10x4
Dumbell curls...12.5k x20x4.
BW 84K..
Enjoyed :)

[chinster]

Fri 16th chest med tris
Got knock on door this morn UK sport for random testin !
after pissin 75ml off to gym :mad:
Flat bench..20K x10, 50K x8, 70K x6, 80K x4, 92.5K x2x5
Seated chest press.. 50K x6, 70k x6x4
close grip bench.. 70K x8x4 pausin on chest.
cable pushdowns.. 75k x8x4
Standin dumbell shrugs.. 40K x5x5

[chinster]

Mon 19th..speedwork an heavy tris.
Flat bench..20k x15, 50K x8, 70k x3x10 speedwork.
narrow grip bench.. 70K x5, 90k x5x4
" " .. 100K x3x3..
Cable pushdowns.. 85k x5, 95k x5x3
Ab work.. standing cable crunches..30k x20, 40K x20x2, 40k x40x2, 40K x40, 50k x50x2 will start on higher weight needed to find rite weight !

[chinster]

Tues 20th.. med chest an rear delts.
Flat bench.. 20k x20, 50K x8, 70K x5, 80k x3x5.
Incline bench.. 70K x5x2 stopped had nigglin pain in shoulder !
Tried some decline for a change, 80k x5, 90K x5x2, 100K x5 no shoulder grief!
Reverse pec dec.. 56K x10x4
seated L flyes leanin forward.. 7.5K x 10, 10K x10x4
Chins..6, 5x4

[chinster]

Thurs 22nd.. back an delts..
First session at local leisure centre only trainin here 1 day week for back as they got better low pulley machines for rows..
Chins 5 sets.
wide grip pulldowns.. 40K x10, 50K x5, 60k x8x4
Seated low pulley rows.. 50K x`10, 55k x8x 4
Standin dumbell side raises.. 10K x10x4
" " front raises.. 10K x10x4
Dumbell curls..12K x15x2, 12K x11x2
Enjoyed usin pulley machine an its a change trainin there 1 day a week, back to usual gym tomorrow for bench work..
Also saves me 25m round trip to gym !! :)

[chinster]

Fri 23rd..chest an med tris
flat bench..20K x20, 60K x5, 80k x4, 100k x3x5.
decline..80K x5x4..
close grip bench..70k x8, 72.5k x8x4
cable pushdowns..75k x8, 80k x8x3
Standin dumbell shrugs..40K x5x5..
ab work cable crunches.. 40k x40, 50k x50..:)

[chinster]

Mon 26th..speedwork an heavy tris.
let down by trainin partner again today !! was hopin to do some heavy board work so that went outa window!!!
speedwork flat bench..65K x3x10 30 sec rest

narrow grip bench.. 80k x8, 80K x5, 85k x5, 90k x5, 85k x5x2
" " 95K x3x3

cable pushdowns..85K x8, 95k x5x4

Chins..7,7,7,6,6,
ab work..cable crunches..40K x100, 50K x40..
Enjoyed will start board work next week !!!!!!!!

[chinster]

Tues 27th.. med chest an rear delts.
chins 8,7,6,6.
flat bench.. 20k x20, 50k x10, 70K x6, 85k x1x3..
Decline.. 85k x5x4
Reverse flyes.. 56k x10, 63k x10x4
Seated L flyes..10K x10x4
Into 3rd week of 12 week programme cant wait to get into heavy phase !!
This is a change for me as Ihad been working heavy every week for last 12 months !!:)

[chinster]

Thurs 29th Back an frt delts an some biceps..
Chins 12, 12, 8, 10, 6. these gettin easier can do a few more reps..
Wide grip pulldowns.. 50K x10, 65k x6, 70k x5x3, 80k x5.
Low pulley rows.. 55k x8, 60K x8x3
standin dumbell side raises.. 10K x10, 12K x8x3
Frt raises.. 10K x10, 12K x8x3.
standin dumbell curls.. 12K x15,x2
hammer curls.. 12k x8x3
Realy good workout despite been let down by trainin partner again !!
Added a few K's to each exercise an felt good !!!