Jonnywildboar dips his toe in the powerlifting waters

[Boar]

I have been weigh training for nearly 2 years, but consistently since lat july (after a couple of months off thru illness).I have always enjoyed the big 3 lifts especially the good old deadlift.

I am not yet doing a PL specific routine as i have started pct for my first cycle and dont wanna tinker too much.

So i fancy a go , entering a comp later in the year which i will work hard for and thouroughly enjoy.

Deadlifts 185kg 7 205kg 3 185kg 6
WG chin ups 6 5 4
Closew grip pulldown n14 12 n16 10 9
barbell shrugz 160kg 7 6 120kg 14
machine curls (ez bar) 50kg 14 55kg 10 8



Delighted with deadlift, 185 felt really good , 205 didnt feel too bad either. Struggling with chin-ups but i will carry on.gonna be strickter with my diet (no shit chockolate etc)

[Boar]

I am currently 16 stone 7lb's @ 5 foot 7 , I have fairly high bodyfat:

http://www.leyland25.freeserve.co.uk/gym/dec05march06.jpg

http://www.deadlift.co.uk (http://www.deadlift.co.uk)
for vids of some lifts or check the clips section.

I have a journal on MT that has been running since i picked up a weight.

looking to get down to a nice lean(ish) 14 stone

[Phil E]

Good luck!

(even if your posts do give me a headache!)

[Tony Zhang]

Good luck with the deadlift. I agree its the best lift ever. However I'm going to lift 500 lbs (227kg) before you do (if my hips get better)!

*EDIT: uggg......... you have already done it. Nevermind, 600 lbs then:-D

[Boar]

LOL thanks boys.:D

still looking over the various routines - many seem to be based on percentage type stuff, for the time being i will continue as is, i like the westside type of thing - the dynamic/speed days are particularly interesting, but havnt got the old noggin round it yet.:???:

havnt had the entry form yet from lee marshall, but i guess there is nay rush.:cool:

Ive read so much about what suits can do and i would like to try one, bench shirt too, probably best i make sure my form is Ok first-a-roony:confused:

[Phil E]

Are you planning on lifting in a single ply or double ply fed? Are there even any single ply feds that don't drug test?

[Boar]

blimey, to these questions i know not the answer.:icon_bli:

I am thinking along the lines of turning up with or without a suit if i have one,lifting and then high-5 'ing people all round, then going home, untested !!

i believe its a GPC event

http://users.pandora.be/wpcbelgium/wpcworld/rules.htm#01

[Matt M]

I belive the BPO is single ply and untested.

Johnny I would try not to make things complicated at this point in your training, just concentrate on getting stronger on all lifts.

For a shirt or suit, go to Pullum sports, you can try them on and there will be someone to give you advise on size, I plan on going up next week to get a shirt, as I have not used one before.

[Boar]

yea, your right nytol mate, no rush and as long as im doin the basic stuff and improving my lifts.

very hard session thismornin, Now it could be because of PCT (if i were doing pct that is) but i genuinly think its tiredness and lack of proper fuel thismornin,plus i stayed up late last night watching the smashing machine, awsome film.

Squats 160kg 1 140kg 6 4 4
seated miliatry press 50kg 12 65kg 6 60kg 12 8
sit ups 10 10 10
leg extentions no 4 14 14 14 14 (legs kept sticking to padding)
lateral raises 20kg bells 12 10 10 10

and NOW i seem to have gone and got hayfever from mowing the grass.

[Phil E]

Looks like a pretty hard session anyway! Did you warm up on the squat, or just start with 160 straight off?

What's PCT? Post cycle therapy? What's the conventional wisdom about cycling? I remember reading that Loius Simmons never came off. Is this generally viewed to be more dangerous than cycling, or what?

[Boar]

hi phil, yea i did warm up but never write them down, did a couple of sets at 60k then 1 set at 100k.

yea pct is just that, its been my first cycle , staying on is very dangerous as the time will come when you have to stop and then you turn into a 12 year old girl !!!


used my bodyfat calipers and yet again they put me at 20.3% bodyfat, now i think i am more but where i take the readings - especially bi n tr i have very little fat, its all on the boobies,tum and assie.

[Phil E]

Okay, cool. I think Loius' reasoning was that he didn't have to worry about what happened when he came off, as he's planning to never come off! How much weight are you planning on cutting? I'm losing weight myself atm because I'm a fat arse and as I can't squat or deadlift at the moment, I haven't even got the excuse that it helps my lifting!

[Boar]

edit

[Tony Zhang]

I'd choose good generics over good genetics any day - Louie Simmons

[Tony Zhang]

I'm like a complete newbie and have never read or know anything about training on steroids or something.

BUt from common sense point of view dont you want to train with lowered frequency, lowered volume so that intensity can be maintained?

Its like dieting, because you have little natural recovery capacity, you cant recover from hard workouts so you will train at the same intensity at the expense of frequency and volume so that strenght can be maintained. I mean you cant recovery from hard workouts when your body has little food :-D

[Boar]

I think the intensity of the session can be maintained, but the sheer strength tends to drop - you simply cant pull what you were, if you eat well enough not to drop any weight then you have a good chance of keeping size and most of your strength.

i too am a relative newbie (trained at home for 18 months in me shed untill christmas just gone)

i know what your sayin tony but im just gonna keep goin hard and heavy and should be ok.

lmao, good generics indeed.

[Matt M]

I'd choose good generics over good genetics any day - Louie Simmons

LOL :lol:


TZ, you are correct and training volume should be reduced, if it is high, but JWB is not really training high volume anyway, so I think he will be fine.

[Boar]

Bench Press 130kg 4 130kg 2 120kg 5 110kg 6
Incline DB bench 70lb bells 14 12 80lb bells 11
skullcrushers 40kg 14 12 10
dips 12 5kg 10 10



On the second set of bench press i sortof jarrred my shoulders unracking the weight, but happy with 4 reps@ 130kg, looking to maintain atleast this.

went to watch embrace last night, good bunch of northern lads,top concert.

http://www.leyland25.freeserve.co.uk/gym/embrace.jpg

[Boar]

I quite like the westside principle, i dont like fancy exersises but i do like 'dynamic' days to and also they insist on max effort squat OR deadlift once a week - but not both.

also, you dont have to do standard deads - mabie off a platform or partials, box squats etc etc, mix it up a bit, but always go off 3 reps then up to singles on max day, speed reps (8-10 sets of 3 reps little rest between sets)

(please remember, i only know a tidgy bit at the mo)

The Westside Standard Template

Saturday – Dynamic Effort Bench
Dynamic Bench Press
Triceps
Shoulders
Lats/Upper Back

Sunday – Max Effort Squat/DL
Max Effort Exercise
Hamstrings
Low Back
Abs

Tuesday – Max Effort Bench Press
Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back

Thursday – Dynamic Squat/DL
Dynamic Squat
Hamstrings
Low Back
Abs

Review of the Standard Template
2 days devoted to the bench press
2 days devoted to the squat/deadlift
2 days devoted to dynamic training
2 days devoted to max effort training
4 days devoted to repetition training

anyone please fill me in with any info / additions to a routine like this

[Boar]

:mrgreen: Deadlifts 100kg 8 140kg 6 190kg 8 (PB) 100kg 6 6
hammer strength rows 80kg 18 100kg 12 12 10
close grip pull downs no16 9 8 8 7
machine shrug full stack 22 22 22
EZ bar curl (uber strict) 45kg 12 10 8

the 190kg x 8 deadlifts was a awsome set, i wanted to prove to myself that although im in PCT (whatever that is) i still have the power (by the power of greyskull etc etc)

[Tony Zhang]

Dude,

[Phil E]

8@190 is awesome. What's your max?

[Boar]

TBh after reading some of the mighty freak puller cornelius' posts i have re-sorted my diet and im back to eating BIG after a few weeks complacency,

if i can maintain 130 x 4 on bench - 200 x 4 on dead and 140 x 6/7 on squat i will be happy and quite frankly i think i can better them.

best deadlift to date was 227.5, tonites felt real good, i chalked up to fuck and it helped immensley.

[Boar]

http://www.joeskopec.com/repmax.html

had a go with this for all my lifts and it was within 2kgs on all 1rm's !!!

very handy if your not into actually doing 1rm's:D

[Phil E]

With reps like that I reckon you should be able to destroy your deadlift max. Did you do lots of heavy work before your max that would have tired you out?

My max dl was 235 and there's no way I could have got 190 for 8!

[Boar]

thanks phil mate, when i did 227.5 i had already done 160-180-200-220 , i wasnt tired but it was pre-dinner time and i tend to lift better in the evening.

not gonna temp myself into 1rms for a while then.............. BOOM!!!:cool:

[Boar]

Squats 150kg 6 6 5 5
Military press 80kg 4 70kg 8* 7* 6*
Hamstring curl !! no3 8 8 8 8
Bent over lateral raises 20lb bells 12 12 12 12

*last 2 reps push press

great sesh, squats were the best, difficult to judge if i was going low enough for every one to pass the judges eye, but they wereatleast parallel im sure thankyou very much.

[Boar]

very agreeable sunday morning session. trainin partned coulnt com so used dumbells....:confused:

DB bench 115 bells 9 7 6 6
incline DB bench 80 bells 12 12 10 10
dips 10kg 10 8 me 10 10
tri push downs no6 14 14 14 14

[bulldog]

where do you train at present

[Boar]

hi mate, i train at reps gym in preston , lovely place , could do with another power rack, but couldnt every gym !!!

[Tony Zhang]

Nice DB Press! I tried 35 kg each and nearly ripped my shoulder off!

Go Jonny!

[Boar]

lol, cheers tony dumbells rock !!!

deadlifts 140kg 6 180kg 3 (no belt) 210kg 3 195kg 3
close grip pull downs no16 13 10 9
barbell shrugz 120kg 20 20 20
dumbell curls 46lb bells 10 9 8

looks to be quite a short workout but it was a good one, the 210 x 3 really felt harder than 190 x 8 - however my training partner wasnt there to gee me up.

i was chalked up to the eyeballs though, love it !!!!!!!

[Boar]

Squat 100kg 6 6 150kg 7 155kg 6 5 4
Seated military press 67.5kg 9 8 7 6

Now, I video'd the set of squats 155 x 5 , i swear i was going 'sack to the mat' but the vid shows just above parallel - i think i need to widen my stance even more

http://i2.zvhost.com/2/f/fxn72dkl.jpg (http://www.zippyvideos.com/1945093334960546/155kg_squat_x_5/)

[Boar]

missed a bench session out in this journal , got a nice 140 kg paused benchpress...
tonite....
Box squats 100kg 8 130kg 6 150kg 5 130kg 6

Military press 80kg 5 + 2 push press 4 + 3pp 75kg 5 + 4pp 4 + 3pp

lateral raise 15kg bells 12 10 10

the box is 10.25 inches high and just below parallel (inch-y)

[Boar]

bench press - every rep paused 130kg 3 125kg 3 3 3 3

incline bench press - 80kg 5 90kg 5 85kg 5 5 5

flat tricep extention 35kg 5 45kg 5 5 5 5


im 102.5 kilo's today is the first day of 'operation 90'

[Boar]

good hard, hard session tonite people.


Deadlift 180kg 3 (no belt) 205kg 3 200kg 3 190kg 3 3
T bar rows 70kg 5 100kg 5 5 90kg 5 5
barbell shrugs 130kg 10 170kg 5 140kg 5 5 5


the last 2 sets of deadlifts were real tough, the 205 felt heavy too , grinding out 5x3 felt real good !!

[Boar]

tonites sesh.




4" platform deadlifts 180kg 1 1 185kg 1 1 1

T bar rows 100kg 6 105kg 5 100kg 5 5 5

speed deadlifts 100kg 10 10 90kg 10



the platform deads were brutal!!!! i guess the first time is gonna be tough but jesus !! i was planning on doing triples, but when the first one went up i knew they were gonna be singles !!!

[Phil E]

Nice work. Why are the speed deads for such high reps? Seems like you're asking for your form to break down.

[Boar]

yea,ive never done speed repsbefor TBH and didnt really know what to do !!!

was meant to be doing shrugs, but the gods conspired against us !!!

[Phil E]

lol, okay. I'm not claiming to be an authority, but from what I've seen speed deads should be done for set of 2 or 3. Doing high rep speed stuff seems to have a high risk of injury to me. Maybe I'm just paranoid since screwing my back up!

[Neil Deighton]

some nice lifting there jonny! your having probs with depth on squat coz you arent sitting back enough so your knees are coming way forward.ideally your shin wants to be straight without the knees moving forward at all

[Boar]

cheers fellas !!

yea,my priority over the next couple of months is getting the correct form in the squats, im convinced once i nail it i will go over 200 easy, read a great article on box squats, making a right nice one on friday for me sesh !!

[Boar]

made myself a box for box squats

one side is 12" (below parallel) and the other is 14" (above parallel)

http://www.leyland25.freeserve.co.uk/gym/newbox.jpg

12" Box squats 60kg 6 6 100kg 6 3 :mad:
seated military press 47.5kg 10 67.5kg 6 6 6 6
Dumbell biceps brachii curls 46lb bells 5 58lb 5 5 5 52lb 5

I got a pain in my right knee on the 3rd set - wasnt a sharp nasty pain but a pain nevertheless , so i stopped , will do normal squats next session, mabie even use me knee wraps

Got my application form today for the BPC UK open championships - british qualifier - 3rd september 2006. Its looking like i wont make 90kg so i probably will be about 94/95kg's , not perfect but theres still time....... theres always time.

[Boar]

i weigh in at 15 stone 12.5lb - im currently losing about a pound a week , my diet hasnr changes im just watching the junk + kids stuff and cycling to work every day , lately i got lazy and used the van, so im benefitting from that.

watched forrest gump last night.

[sam graham]

jonny, if at the start of your squat you push your ass to the rear and backward and not just sit straight down ,this will help you sit back into the squat and help keep your knees in the right place. also there is two types of box squats. a touch and go and stop on the box then rock slightly back and drive up. the second is great for building strength out of the hole,but i find it hard finding depth after this ,when the box is away. i use the second type in training until the weights get up pretty heavy, then i use the first type to go on up to my max. this is what works for me although everyone is different. give it a try. i hope this helps your squat.

[Boar]

thanks sam mate !!! hopefully when i nail the technique my lifts will improve too:)

I have developed a strength 'benchmark' to keep for my fatloss its:

benchpress 130kg x 3
deadlift 200kg x 3
squat 140kg x 5

baring that in mind::::::::

tonites sesh:

benchpress 130kg 3 3 125kg 3 3 3
military press 60kg 5 5 5 5 5
dips me 5 15kg 5 5 5 me 5

happy with sesh , deffo feeling on a bit of a downer , its been 4 weeks since PCT finished,I feeling flat ,however this could also be my newly found cycling to work thats pooping me a little. anyhoo,gonna stick at it.

[Neil Deighton]

i weigh in at 15 stone 12.5lb - im currently losing about a pound a week , my diet hasnr changes im just watching the junk + kids stuff and cycling to work every day , lately i got lazy and used the van, so im benefitting from that.

watched forrest gump last night.



i watched forrest gump the other night as well good film:-D

how come youve decided to cut weight are you looking to compete at 90kg?

[cornelius parkin]

[QUOTE=jonnywildboar]thanks sam mate !!! hopefully when i nail the technique my lifts will improve too:)

[Rob Thomas]

This is the first time I've looked at your log here Jonny and you've come on big time since I used to look at your log on MT a while ago (mostly for the humour!) - keep it up!

[Justin Hurley]

top stuff jon,keep pounding

[cornelius parkin]

yea,nice work

[Boar]

:icon_puz: It was just the once.....an older boy made me do it !!:confused:

cheers robt mate !!! yea, i've godda be happy with my progress - up untill last christmas i was training in my shed !!!

[Boar]

went to an MT meetup in manchester,a few lads doin a bit of liftin,was a good afternoon, i was worried about my knee,but it seemed fine and dandy, ive rested for a week and it seems good to go.

here are some vids i took.


MT meetup may 2006
http://www.leyland25.freeserve.co.uk/gym/muscle.jpg (http://www.youtube.com/user/muscletalk)

[Boar]

oh, and i know i still need work on my squat form !! LMAO, damn that not sitting back form.:mad:

[Boar]

6.15am
protein shake 38g
weetabix 5g

9.15am
2 wholemeal toast + wholemeal peanut butter 13g
protein shake 38g

11.30am
tuna pasta 33g
apple

14.15pm
protein shake 38g
oat cakes x 5
banana 5g

17.30pm
evenin meal - chicken + veg etc 30g
banana 5g

20.00pm
2 poached eggs on wholemeal toast 20g
100g natural yougurt + raisins 6g

22.15pm
porridge 10g
5 egg whites 18g

daytime snacks
50g nuts 15g

[JohnOvManchester]

Watch that knee last thing you want is to have injuries it's unbelievebly soul destroying.

[Boar]

yea, thanks john mate, i know youve had your fair share of problems !!!

touch wood, i will be ok for the comp in sept,good to see ya postin mate !!

[Boar]

Tonites sesh,
Bench press 60kg 12 12 100kg 6 132.5kg 2 125kg 3 3 3
Military press 20kg 12 30kg 10 7kg 4 65kg 5 5 5 60kg 6
Close grip benchpress 30kg 10 70kg 10 90kg 5 5 5



sort of the first week back after fucking about and hurt knee and MT meet, had a rest and now its full steam ahead for september the 3rd.

[Boar]

Just testing the HTML embedding feature

[Boar]

Deadlifts 140kg 6 6 160kg 3 180kg 3 185kg 3
hammer machine seated row 8kg 12 100kg 12 12 12
Close grip pull downs no6 12 no12 12 12 12
EZ bar curls 25kg 12 35kg 12 12 10
Been messing around the last few weeks, trying to find a routine to settlein, but no bother,as long as i keep goin i will find my way!! :confused:

[Funky_monkey]

hey johhny, what are the tunes you have on your video? thanks

[Boar]

do you know what funky mate, I have no idea !!!!

sorry bud,my geeky mate picked the tune, ill have a word with him, but it was late 2004 so his wee little brain might have shoved it out and replaced it with some french or plasma screen knowlege

[Boar]

sunday
back and bi's / pull

tuesday
Chest n tri's / push

thursday
squat n deadlift / pain

thats the way its gonna be.



500m on rowing machine

Bent over barbell rows 70kg 12 12 90kg 12 100kg 8 8 8 8

Barbell shrugs 60kg 12 12 80kg 12 120kg 10 10 10 10

Strict EZ biscepts curls 25kg 12 35kg 10 10 10 10

500m on jogging machine


Felt good

[Ben "tricky" Burgess]

untill watching your vid boar, for some reason i always thought you were Australian :???:

[Boar]

PMSL, ya big drongoe !!!!

I lived there for 1 year, fun as it was, they are stuck in the 80's complete with stadium rock band haircuts :???:

[Dan]

Squats and Deadlifts together, ouch, your a sick man Jonny :D

I pair both those exercises with a nice lie down :cool:

[Boar]

Reinvigorification

Squats 60kg 12 80kg 12 100kg 10 10
Leg press 60kg 12 100kg 12 12 12
Hamstring curl no3 10 10 10 10
Standin calf raise 120kg 12 12 12 12

May not seem like an ass busting session but it felt good.onward christian soldiers !!

leg is 99% sorted !!!

[Phil E]

Good to see you're back to your multicoloured posting ways. Glad to hear the leg's healing well. :)

[Boar]

500m on the concept 2 rower (a sedantry 2 mins 29.1 secs)
Dumbell bench press 115lb bells 6 5 103lb bells 8 6
Seated military press 57.5kg 108 6 6
incline smith bench 30kg (plus bar) 8 8 8 8
skullcrushers 35kg 12 108 6

thanks phil,had a great session today !!!

www.deadlift.co.uk (http://www.deadlift.co.uk)

[Phil E]

I think you need to learn some technique for the rower! You should be able to do 2.29 for a 500m with your arms only.

[trapmanjoe]

doing squats and deads is more beneficial, you can keep intensity crazy high and rest your lower body for a full week to recover. look at andy bolton he does it and hes the strongest man alive.

[Phil E]

No offence to Andy, but he's also a freak! And what works best for one person may not work best for everyone else.

[trapmanjoe]

your right, but you should try every training style you can find and see what works for you

[Boar]

PMSL,your not wrong about the rower thing !!!

im just out of condition , and then some, used to do 5 miles in 25 minutes (when i was boxing at .....gulp ......... 9 stone 9lb's!!!!)

ok,went jogging tonite and fuck me, talk about playing the pain game.LMAO.

with great sacrifice comes great reward.

[Boar]

500m on concept 2 - 2mins 18 seconds , damn my short legs and ill technique !!

deadlifts 180kg 2 2 2 2
T bar (cg) rows 80kg 12 90k 10 10 10
Barbell shrugs 90kg 15 100kg 15 15 15
strict biscept EZ curls 35kg 12 40kg 10 10 10

this was the 3rd of my post cellulitis session and if im gonna show my fat face at the BPC open in september ive got a solid 9 weeks training to get up to speed,it aint gonna be in the 90kg cat though;) hopefullyi can continue with the cardio and come in at a not too fat looking 95kg's

blackbird singing in the dead of night.

[Boar]

now,every 'other' day im jogging ,about 3miles although it could be 3 n a half ,then again it couldbe 2.5 , no , deffo 3 at least.

22 mins 50 seconds !!!

i used to do this route in 16 mins with no problem and no puffing.


plenty of puffing tonite.:mrgreen:

[NCPowerlifter]

Hello Johnny Mate!!
Do you deadlift every week? It seems the majority feels thats overtraining
and I'm not going to dispute, cause my dead has only moved 100lbs in last 2
-2.5 years !! Hopefully I will get some plan suggestions to try, mine just isn't working any more and I really want to get into the 300kg club !!

I know you'll do well cause you genuinely like lifting and are competitive, like me and most others here...

[trapmanjoe]

i think it would be good to do deadlifts one week and then do a variation of a deadlift, such as rackpulls,stiff leg, romanians the next.

[Boar]

hi fellas !!

thats what im gonna do , normal deads one week then the next some platform deads and rack pulls ,in the past ive had this mental thing where i think my deadlift will suffer if i dont do it every week !!

tonites session

squats 100kg 6 140kg 6 150kg 3 140kg 5
leg press 120kg 12 12 12 12
ham curl no3 12 no 4 10 8 no3 10
standin calf raise 120kg 16 15 14 12

squats felt good and the weights are gonna up ok i think , no pain on the squat and they were deep enough.

in the words of east 17.

[Boar]

Dumbell bench press 120lb bells 8 5 115lb bells 6 5
Seated military press 60kg 9 7 55kg 8 7
Smith incline bench ( :eek: )50kg 6 6 45kg 8 6 + very heavy bar !!
skullcrushers 35kg 12 10 8 6

very nice session, well pleased.

[cornelius parkin]

Looks like your training is coming along nicely man:) :twisted:
as far as the deadlift thing goes the less i pull the more i pull:mrgreen:

[Boar]

thanks CP mate !!:mrgreen:

Tonites session:

Rack pulls (2" below knee)
140kg 1 3 160kg 3 3 180kg 1 190kg 1 200kg 1 210kg 1 215kg 1 220kg 1 180kg 1
GM's 60kg 8 8 80kg 6 6
Speed deadlifts 130kg 2 170kg 2
EZ bar curls 40kg 16 14



First time doing rack pulls and GM's and i enjoyed them , no hitching on the deads - my grip didnt feel as good as it has but i think it will be ok, I held the 220kg ok.

[Boar]

Squats 140kg 1 150kg 1 160kg 1 170kg 1 140kg 6 6
Leg press 180kg 12 12 10 10
ham curl no4 10 10 10 10
standin calf raise 130kg 16 14 12 11


squats felt good , 170 was heavy on my back but the depth was good and more was in the tank although 170 wasnt easy. :mrgreen: :twisted: :mrgreen:

[Phil E]

Nice squatting. 140 for 2x6 is impressive after maxing! :cool:

[Boar]

thanks phil ,i really feel i should have a good squat , i know it isnt down to the size of the thize coz you can have some real skinny dudes squatting 200+ , however, i do have fairly big thighs,and after a word with them both - i demand a 200k squat :mrgreen:

[cornelius parkin]

Boar i think that you could easly put a massive increase on your squat if you change your teqnique.
if you squat narrow i suggest you get a good suit such as a titan single ply and then some good knee wraps then wrap as tight as you can and do dive bomb squats,april one year ago my max squat with wraps was 205kg then by october in the gpc worlds i squatted 295kg with a single ply suit i found dive bombing to give me a massive bounce at the bottom and then you just drive your head upwards and stand back up:cool: its scary as hell to do that but if you wraps are tight enough it should work just fine and you see a lot of the ipf guys doing it like that.
just food for thought:)
i am looking forward to watch you lift in sept(as long as i am not too out of my head to realise whats going on:p )

[Boar]

So - dive bombing is going down uber fast then BOSH !! straight back up , no messin ??

when i get my suit cornelius im gonna give them a go , me likes the sound of a big squat !!!:mrgreen:

todays workout:

Dumbell benchpress 125lb bells 6 120's 5 115's 6 6
Seated military press 65kg 8 6 60kg 8 8
inc smith bench 70kg 3 60kg 5 50kg 6 6
skullcrushers 40kg 10 10 8 7

[Boar]

oh,did i mention im building a powercage ??

share my experience ,the tears ,the laughter ,the angle grinder ....:

deadlift.co.uk/notanotherplugformysite (http://www.eazypz.co.uk/wildboar/powercage.htm):rolleyes:

[Dan]

Hey Jonny, hows it hanging matey ?
How did you find the Dumbell benching ? It's something I've never tried on account of being too scared the plates would slide off and belt my in the mush. However I was very kindly given some proper Dumbells with spinlock collars - by YOU !!! - so might give them a go sometime.

[Boar]

dumbell bench rocks mate, but big lads like you n me :confused: need good size dumbells and sexy as they are i dont know how much you can fit on the handles i gave you.

ANOTHER TRIP TO REPS IS REQUIRED !!

XxXxX

[Dan]

Ah, yes I never thought of that. But then I am a complete buffoon so the blindingly obvious very rarely occurs to me ;)

I'll be up for Reps when my sales dude returns from holiday next week. Until then I am chained to a desk from 9am till 6pm weekdays, 9 till 5 Saturday and 12 till 4 on Sunday. It's not nice. Feel free to come and poke me with a stick if you are passing my way :(

[Boar]

hey dan,them are some shit hours goin on there mate !! I may pop in and poke you one.You will be releasedform the pain soon my buffoon.:rolleyes:

tonites sesh.

deadlifts 140kg 1 1 165kg 1 1 185kg 1 1 1 190kg 1 200kg 1 180kg 1
CG rows 40kg 12 80kg 12 100kg 10 110kg 6 6
Barbell shrugs 60kg 12 100kg 14 14 110kg 14
non descript EZ bar curls

my lower back became tender as a hookers pelvic floor after a 14 hour shift - this was probably because i went up to 185 on the deadswithout a belt.

use your belt.

jonny,dont be a hero

[DrRick]

my lower back became tender as a hookers pelvic floor after a 14 hour shift - this was probably because i went up to 185 on the deadswithout a belt.


185's still my current PB, but I go there without a belt. Indeed, I go everywhere without a belt. Maybe I should get one eventually...

[Boar]

yea rick , i feel tokar is wrong on this one - although not using a belt will certainly strengthen the core - its a must when lifting past 85% 1rm ,pretty much everyone usus a belt in comps - and for good reason, coach tokar would have pulled 250 with a belt-a-roony:confused:

[Boar]

Top session

Squats 60kg 108 100kg 6 145kg 8 6 6
Ham curl no4 12 10 10 10
Leg press 180kg 12 12 10 10
standin calf raise 140kg 14 12 10 8

the squats were parallel or below

145 x 8 is probably my best set ever , all good reps.fuck me i was blowing like a steam train climbing mount snowdon.:eek:

[Boar]

workout in shed.

bench press 58kg 8 78kg 8 98kg 8 118kg 6 143kg 1 123kg 4 118kg 4
seated military press 58kg 8 10 64kg 6 6
bench lockouts (about 5" above chest) 58kg 6 98kg 6 118kg 5
skullcrushers 35kg 12 11 11

[Dan]

Good benching Jonny, is that 143kg a PB ?
Rack looks kinda precarious the way it moves about, I bet those last few reps are exciting :p
Can't you weight it down, or secure it to the floor somehow ?
You're either very brave or completely barmy...and I think I know which :)
Good lifting top chunky monkey type bloke.

[Ben "tricky" Burgess]

You are benching on an ironing board, yes you are. :D

[Boar]

lol,the ironing board broke when i got my bench up to 50kg,THAT is a splendid garden chair cover !!!

dan - i have benched 150 but it probably wasnt as 'clean' as that , even though it doesnt look like it - i did a little pause.

and a little wee.:confused:

good session tonite , im still unsure about rack pulls - i dont get the puff factor that deads give me, however , gonna continue as i'll wager they ARE helping my overall lift.

rack pulls (2"below knee) 100kg 1 1 1 140kg 1 1 1 180kg 1 1
190kg 1 200kg 1 210kg 1 220kg 1 230kg 1 210kg 1
Good mornins !! 55kg 8 95kg 6 6
speed deadlifts 80kg 3 120kg 1 1 1 2
barbell shrugz 120kg 14 14 14
ez curls 35kg 12 12

now enjoying a cup of tea , gonna have porridge later.

[Ben "tricky" Burgess]

can you bench with an arch and leg drive Boar? If you can flat back 150 raw, you should be on for a sweet bench if you can get your form down...

Have a look at Kutchers arch/leg drive combo:

http://www.irongame.com/videos/OleksandrKutcher.2002,November13-17,IPFMensOpenWorldChampionship-192.5kg-424lbBP@165.avi