10 weeks to the Champions Cup

[Westside]

Week 1

Mo. 16.01.06

Pin-1-Floor Lockouts ... up to 1x200 ( p. r. )
DB-Extensions 3x10x25
DB-Cleans 3x10x21
Chest Supported Rows ( medium grip ) 3x8x60

Tu. 17.01.06

CB-Box Squats 8x2x140
Deadlifts 6x1x170
KB-One Arm Swings 2x15x24
Standing Abs ( round back )3x8x110

Th. 19.01.06

Band Bench Presses 8x3x80
6-Board Presses 3x5x160
KB-Floor Presses 3x12x24
Chest Supported Rows ( wide grip ) 3x10x60

Fr. 20.01.06

CB-Good Mornings ... up to 1x190 ( p. r. )
45 Degree Back Raises 3x8x15
KB-Two Arm Swings 3x15x32
Standing Abs ( arches back ) 3x10x100

My weight is back up to about 133 KG and i feel pretty strong again.

[Rob Thomas]

hi mate, will this be a bench only or a full powerlifting meet?

[Westside]

Hi Robt, it is a bench only meet. We don't have many full powerlifting meets in germany. My goal is to get at least 220 KG. How is your training going?

[Rob Thomas]

It's not going too bad Jorg thanks.

I'm doing Phil r's "Bench press in the pub" competition tomorrow, it's to try and raise money for our powerlifting union here in Wales so it should be a good day. I've then got the British Bench press championships 2 weeks tomorrow where I'm hoping to get as close to 240kgs as I can.

I've just started back doing squats and deaadlifts after hurting my knee (whilst out drinking!) and they are feeling good, looks like the rest from them have done me good.

[Westside]

It's not going too bad Jorg thanks.

I'm doing Phil r's "Bench press in the pub" competition tomorrow, it's to try and raise money for our powerlifting union here in Wales so it should be a good day. I've then got the British Bench press championships 2 weeks tomorrow where I'm hoping to get as close to 240kgs as I can.

I've just started back doing squats and deaadlifts after hurting my knee (whilst out drinking!) and they are feeling good, looks like the rest from them have done me good.
I wish you the best for tomorrow.

[Westside]

Week 2

Mo. 23.01.06

3-Board Shirt Bench Presses... up to 1x200, missed 210
DB-Extensions 3x10x25
DB-Cleans 3x10x21
Chest Supported Rows ( medium Grip ) 3x8x60

The old shirt didn't gave me much support from the 3-boards. In the beginning i could hardly touch my chest with 200 KG. Now i am abel to touch 180 relativly easy. I will keep this for training and take a new shirt for the contest.

Tu. 24.01.06

CB-Box Squats 8x2x140
Deadlifts 6x1x140
KB-One Arm Swings 3x8x32
Standing Abs 3x10x110

Th. 26.01.06

Band-FB-Bench Presses ( Monster Mini Bands ) 8x3x95
Band-FB-6-Board Bench Presses ( Monster Mini Bands ) 3x5x120
Chest Supported Rows 3x6x75
Hammer Curls 2x10x25

Fr. 27.01.06

SSB-Suspended Good Mornings... up to 145 ( p. r. )
45 Degree Back Raises 3x8x20
DB-Side Raises 3x5x52
Light Band-Hip Abductions 3x8

[Westside]

Week 3

Mo. 30.01.06

Shirt Bench Presses 5x60, 80, 3x100, 120, 1x140, 160, with shirt 1x180 on 5-Board, 1x180 on 3-board, 1x200 on 1-board, 1x210 couldn't touch
4-Board Bench Presses 3x5x160
Chest Supported Rows ( medium grip ) 3x6x75
DB-Cleans 2x8x25

This shirt is a killer. It gives support all the way to the top. I don't know if i am already strong enough for it. I didn't fastened it with my belt and the collar slided all the way up to my chin. I still couldnt touch my p. r. weight. I think i will need at least 220 KG to touch. When i pull the collar down and fasten the shirt with the belt i will need even more. I will try it again next week.

Tu. 31.01.06

SSB-Box Squats 8x2x135
Monster Mini Band Deadlifts 6x1x120
Standing Abs 3x5x120
Full Contact Twists 3x5x20
KB-One Arm Swings 2x10x32

Th. 02.02.06

Monster Mini Band Bench Presses 8x3x80
6-Board Bench Presses 3x5x170
Face Pulls 3x10x100
Chest Supported Rows ( wide grip ) 3x6x75

Fr. 03.02.06

45 Degree Back Raises 5x8x20
Light Band Abductions 3x10
Standing Abs 5x8x120
Hammer Curls 5x8x25

[Westside]

Mo. 06.02.06

Shirt Bench Presses 5x60, 80, 3x100, 120, 1x140, 160, with shirt 180x1 on 5-board, 190 on 4-board, 200 on 3-board, 210 on 2-board, couldn't touch 220 on 1-board
DB-Extensions 3x10x25
Chest Supported Row ( medium grip ) 3x6x75
Hammer Curls 3x8x25

This time i fastened the belt to keep the shirt in place. 220 KG was about 1inche away from touching the board. I think it takes 240 KG to touch the bar on my chest. The X-Typ Bencher is a great shirt, but i am not strong enough for this size. I orderd the shirt one size bigger ( 60 ). I will try it next monday

Tu. 07.02.06

SSB-Box Squats 8x3x135
45 Degree Back Raises 3x6x25
Standing Abs 3x6x110

Th. 09.02.06

Mini Band Bench Presses 4x3x80, 4x3x100
KB-Extensions 3x8x24
Chest supported Rows ( wide grip ) 3x6x75
Side Raises 3x8x21

Fr. 10.02.06

SSB-Suspendet Good Morning 3x35, 55, 75, 95, 1x 115, 135, 145, 150 p. r.
Standing Abs 3x8x100
KB-One Arm Swings 2x10x32
Light Band-Hip Abductions 3x10

[Justin Hurley]

How well do the kettle bells work for you Jorg.

Donnie, Marc and Mike the USA lads in Finland, couldn't say enough good things about kettle bell training.

[Westside]

How well do the kettle bells work for you Jorg.

Donnie, Marc and Mike the USA lads in Finland, couldn't say enough good things about kettle bell training.
I just started the kettlebells. Right now i mostly do swings. I belive they have a high carry over for the deadlift. I will do much more kettlebell training in the future. I highliy recomend the " Encyclopedia Of Kettlebell Lifting " by Steve Cotter to anyone interested in kettelbell lifting. It is a set of 5 DVD's.

[Westside]

Mo. 13.02.06

Shirt Bench Presses 5x60, 80, 3x100, 120, 1x140, 160, with shirt 1x180 on 3-boards, 1x200 on 2-boards, 1x210 couldn't touch but easy, 1x220 couldn't touch
Pin-1-Lookouts 3x140, 160, 180
Chest Supported Rows ( medium ) 3x6x75

This time i used a size 60 shirt. I almost touched the 220 KG. Next time i use it i will spray some water on it to make it wet so it will stretch a little.

Tu. 14.02.06

Buffalo Bar Box Squats 8x2x145
45 Degree Back Raises 3x5x32
Standing Abs 3x8x100

The last two weeks with the Savety Squat Bar made my back very strong. The Buffalo Bar felt very light.

Th. 16.02.06

Mini Band Fat Bar Bench Presses 4x3x75, 4x3x95
Pin-3-Floor Lockouts 3x160, 180, 200, 220, 230
Chest Supported Rows ( wide ) 3x7x75
Face Pulls 3x12x100
Hammer Curls 3x6x25

Fr. 17.02.06

Brock my right foot yesterday at work. No lower body training for the next 4-6weeks. Shit happens...

[Westside]

Fr. 24.02.05

3-Board Presses 5x60, 80, 3x100, 120, 1x140, 160, 180, 190, 200 ( p. r. )
Pin-1-Floor Lockouts 3x3x200
Chest Supported Rows ( wide grip ) 3x6x80
DB-Cleans 3x8x21

After i broke my foot last week, i rested till today. Now i am able to walk around the gym without walking sticks. The one week rest helped me a lot. I was very strong today. 3-Board Presses-p. r. was relatively easy. My lower back pain has gone too. Probably i was overtrained. I think about training only 3 days per week, after i am fully recoverd.

[Westside]

Mo. 27.02.06

6-inch-Floor Lockouts ... 1x200, 220 missed
DB-Extensions 3x10x25
Chest Supported Rows 3x7x75

We. 01.03.06

45 Degree Back Raises 2x6x32
Pulldowns 5x8x60-90

Th. 02.03.06

Mini Band Bench Presses 3x3x80, 5x3x100
2-Inch Floor Lockouts 3x3x230
DB-Cleans 3x15x17

[Rob Thomas]

Sounds like the rest has done you good Jorg. Lucky for you that you're entering a bench only comp!!!

[Westside]

Sounds like the rest has done you good Jorg. Lucky for you that you're entering a bench only comp!!!
Absolutly Rob! I hope i will be able to touch 220 on my chest next monday. I plan to open with 220 kg ( a 10 kg p. r. ). When is your next contest?

[Rob Thomas]

Tomorrow!!!!

[Westside]

Tomorrow!!!!
Let's go for 240!

[Westside]

Mo. 05.03.05

Shirt Bench Presses ... couldnt touch 220 twice
6-Board Bench Presses 5x 140, 160, 180
Pulldowns 10x60, 67,5, 75, 82,5, 90
Standing Abs 4x10x100
Hammer Curls 2x10x25
45 Degree Back Raises 3x5x32

The shirt is to strong. Will use a a Metal Bencher at the competition.

Th. 09.03.06

Mini Band Bench Presses 4x3x80, 4x3x100
DB-Extensions 12x17, 21, 25
Chest Supported Rows 8x40, 60, 80
Hammer Curls 10x25, 8x27, 6x32
Standing Abs 4x10x100

[Westside]

We. 23.03.06

2"-Floor Lockouts ... 1x230, 240 missed
DB-Extensions 2x15x25, 1x12x25
Pulldowns 3x10x90

I will not compet this saturday. My broken foot got worse. I have to wear a plaster cast now and use walking sticks. Next contest is 27.05.06 at my sports club were i train. It is the bavarian team bench press contest. At the moment i have a lot of rest because of my broken foot. No work and not much training. This makes me strong.