The road to the WDFPF world champs.

[Hanley]

I'm gonna stick a log of what I'm doing up here for 2 reasons, to keep track of things myself, and hopefully get some suggestions as to what to do better!

I'm gonna post a Last weeks training and the first day of this week now. More will come as i do it!!

Lifts @ 1st July 182.5/115/192.5 total = 490 @ 90kg and 19yo unequipped


Goals @ 11th Nov 200/130/210 total = 540/550 @ 90kg and 20yo unequipped

[Hanley]

1st August 2006

DE bench

Bench: 70kg 8x3, 85kg 1x2, 100kg 1x2 (all reps paused)

4 Board press: 100kg 1x3, 130 1x3 (real easy, but see note at start)

Dumbell bench press: 15kg 1x10, 25kg 1x10. 30kg 2x10, 35kg 1x8 (big PB)

Dumbell rows: 25kg 1x10, 30kg 1x10, 35kg 1x10 (took it easy today cos I had a savage back workout yesterday)

Pushdowns (with straight bar): 4x12

[cornelius parkin]

Nice man i will be following your log:)
You will acheive that really easy man:mrgreen:

[Hanley]

4th August 2006

Squat day

Close stance squats: (no belt)
60-100kg 1x8
110kg 1x8
120kg 1x8
90kg 1x20 (chuffed at that cos BWx20 has been a long time goal)

DE deadlifts:
100kg 6x1

Standing Calf raises: 3x8



I think I need to start working my hamstrings again. I'm gonna power squat next thursday and prolly do RDL's too.

[cornelius parkin]

WOW thats a lot of volume bro:eek: :twisted:

[Hanley]

31st JULY 2006 (I shoulda posted this one first)

Deadlift day

Rack pulls (from below the knees, pin no 40):
warm ups to 140kg
140kg 1x3
150kg 1x3
160kg 1x3
170kg 1x3
180kg 1x3
190kg 1x3

Good mornings: 90kg 2x6, 1x8

Bent over rows (pinky on rings): 80kg 2x8, 85kg 1x8

Pulldowns: 60kg 1x12, 70kg 3x8

Shrugs (with farmers handles): 50kg per hand, 4x12

[Hanley]

3rd August 2006

ME bench day

2 board press:
warm ups to 90kg
100kg 1x5
110kg 1x5
125kg 1x2

Pull ups:
bodyweight 7x5

Front,Lateral,Rear shoulder raises:
10kg 3x20 (20 reps to the front, 20 to the side etc...all done continuasly x3sets)

Lying dumbell tricep extenstions:
10kg 1x10
15kg 4x10

[Hanley]

7th August 2006

DE bench

Bench:
70kg 8x3 (my bar speed has greatly improved over the last 4 weeks since the start of using the DE method)



-----------------------------------------

Week 4/Day 1 DE bench 6-08-06

Bench
70kg 8x3

Illegal wides (half a thumb's length from the power rings)
70kg 1x6
80kg 1x6
90kg 1x6 (nice solid set, could probably have got 8)

Incline dumbbell bench (45deg)
15kg 1x10
25kg 1x10
25kg 1x12

Chest supported row
80 1x10
90 1x10
100 1x10

Pushdowns
4x12

[gerthebear]

and im Ger...his training partner to see it thru that ham reaches his goals:mrgreen:

[Hanley]

Ger, aka "wilks"


7th August 2006

Deadlift Day

Rack pulls from below the knee: (pin no 40)
warm ups to 120kg
140kg 1x3
160kg 1x3
180kg 1x3
190kg 1x1
200kg 1x1
200kg 1x1

Good mornings
85kg 1x5
95kg 3x6

Hammer strength rows:
70kg 2x15
90kg 2x10

Pull downs:
70kg 3x8

Strict Barbell shrugs
100kg 3x12





So now my dilema is, do I go for 205 next week or do I back off.... That's the first time i've ever had 200 locked out so I'm really tempted to go for the 205 pull. And I had intended taking it easy this week on squats so I should be fresh for next week.

hmmm.... thoughts??

[Justin Hurley]

Go lighter next week.

In fact, I'd drop rack pulls next week and do a few sets of speed pulls followed by GM's then followed by hyperextenions. Then upper back work afterwards.

[gerthebear]

im pretty much doin the same as Hanley as we train together except with a mix of old skool training too ..so i guess i should say thanks for the input too :mrgreen:

[Hanley]

Thanks Justin, you're more than likely right.

My workout today was ME bench...

9th August 2006

Floor press:
40kg 1x3
50-90kg 1x3
100kg 1x3
110kg 1x3
115kg 1x3
120kg 1x3

Pull ups:
Bodyweight 5x5

Front dumbell raises:
5kg 1x10
7.5kg 1x10
10kg 1x10

Elbow's out extenstions (aka Tate Presses):
10kg 1x10
15kg 1x10
17.5kg 1x10



I was really surprised with my floor press, it was way stronger than I was expecting.

What's the "general" (i know, it's different for everyone!) comparision between a normal bench and a floor press for most people?? (when the bar is on my chest in a flat bench press my arms are roughly parrallel to the floor)

[cornelius parkin]

:o great floor pressing man!

[Thor]

nice lifts, man


comparison in which way, difficulty of the lift or what do you mean?

[Hanley]

If you can lift x amount on a floor press then what is the correlation to a regular bench press?

[Thor]

actually i think that you should be able to move more weight on floor press than on regular bench due to the reduced ROM
but i am not quite sure, perhaps some experienced lifters will reply

[irishfrank]

nice log james, you should post it on the new irish site as well.

that will be very good total unequipped,

[Hanley]

actually i think that you should be able to move more weight on floor press than on regular bench due to the reduced ROM
but i am not quite sure, perhaps some experienced lifters will reply

I think my floor press ROM is probably bigger than my bench ROM!! Well they're close!

http://myspace-954.vo.llnwd.net/00940/45/95/940265954_l.jpg

[Neil Deighton]

If you can lift x amount on a floor press then what is the correlation to a regular bench press?


different for everyone. on floor press the bar touches my chest just as elbows hit the floor so i find its much less then regular bench for me somewere around 85% of reg bench i think

[cornelius parkin]

different for everyone. on floor press the bar touches my chest just as elbows hit the floor so i find its much less then regular bench for me somewere around 85% of reg bench i think
:o that explains a lot!:p when my elbows hit the floor i still have another foot to go until the bar touches my chest:mad:

[Ben "tricky" Burgess]

[QUOTE=Hanley]I think my floor press ROM is probably bigger than my bench ROM!! Well they're close!

Same here, my FP is a fucking gayboy compared to my bench (although my bench is probably bi-curious anyway). I reckon my FP leaves the bar about 1.5" off my chest.

[Hanley]

different for everyone. on floor press the bar touches my chest just as elbows hit the floor so i find its much less then regular bench for me somewere around 85% of reg bench i think

Neil, if I'm understanding correctly then your bench is HIGHER than your floor press??

And when you say it touches your chest, are you arching on the floor press or flat backed? I just ask because I'm doing em flat back and the bar's only a couple of inches from my chest.

Ben, is your floor press higher than your bench too?

[Hanley]

Today's work out sucked..

Squat day

11th August 2005

Power squats: (As in where my feet would be in comp)
60kg 1x5
80kg 1x5
100kg 1x5
120kg 3x5

RDL's:
100kg 1x10
120kg 2x8
130kg 2x8

Leg Curls:
weight 16 2x10, 1x8

Standing calf raises:
4x10



I was very pissed off about the squats cos they were HARD. I did 120 for 8 close stance last week like. The problem was coming outta the hole, my hamstrings felt really week. THat's why I did RDL's too today. I think i'm gonna keep them up and i might switch the leg curls for pull thrus.

I never have that problem when i'm wearing a belt tho so could it be an indicator of weeks abs?

[Neil Deighton]

Neil, if I'm understanding correctly then your bench is HIGHER than your floor press??

And when you say it touches your chest, are you arching on the floor press or flat backed? I just ask because I'm doing em flat back and the bar's only a couple of inches from my chest.

Ben, is your floor press higher than your bench too?


yeah. reg bench should be higher than floor press if you arent using leg drive whilst floor pressing ie legs straight out in front.
i just pull my shoulder blades together but dont arch much. my elbows actually hit the floor first but at that point the bar is less than an inch off my chest.

[Hanley]

Hmm i had my legs bent but i don't think i was getting any drive outta em, my arse was on the floor the whole time like!

[Ben "tricky" Burgess]

my elbows actually hit the floor first but at that point the bar is less than an inch off my chest.
Pretty much same here, about an inch and 1/2 mine is. No Hanley, my FP is way lower than my raw bench.

[Hanley]

Pretty much same here, about an inch and 1/2 mine is. No Hanley, my FP is way lower than my raw bench.

Damnnnn... I wonder why mines higher.

And quick questin to everyone, I'm weak outta the bottom in squats. What do i do to fix it?? Speed work? Hamstrings??

[Ben "tricky" Burgess]

Damnnnn... I wonder why mines higher.

And quick questin to everyone, I'm weak outta the bottom in squats. What do i do to fix it?? Speed work? Hamstrings??
Just depends where your strong and what your levers are like. I would say if your FP is stronger than your bench, then it means your tris are relatively stronger than your shos/chest/lats.

[Thor]

low box squat
pause squat

[Hanley]

low box squat
pause squat

Pausing on the box? Or a paused free squat??

[Ben "tricky" Burgess]

Always pause to release your hip flexors on box sq's anyway...how long it takes depends on you.

Also, ham work baby! :twisted:

[Thor]

its already been said..
pause on the box and explode up

or free pause squats, with a pause for like 3secs in the hole, but box squats are more important

GluteHamRaise is also usefull

[Hanley]

I haven't got access to a GHR.

I was thinking of doing these instead;
Pull thur's
Good mornings
SLDL
RDL
Sumo deadlifts


Am I on the right track am I missing anything??

[Hanley]

13th August 2006

DE bench

Bench:
70kg 8x3

Illegal wides: (half a thumbs length outside power rings)
75kg 1x6
85kg 1x6
95kg 1x10 (that was a HUGE pr for me)

Incline Dumbbell bench:
15kg 1x10
20kg 1x10
25kg 1x10
30kg 1x10

Chest supported rows:
80 1x10
100 3x10

Pushdowns: (straight bar)
4x12


I was amazed at my strength today. I felt so strong on everything. I really think Westside training is the way to go. I'm gonna use my first 12 week lower body cycle starting with DE box squats tomorrow. I hope it works as well as the uper body!!

[Hanley]

14th August 2006

Squat/DL playaround day. This was my first ever day doing box squats.

Box squats (at parrallel):
60kg 2x3
80kg 2x3
100kg 6x2 (these were unbeliveably slow)
80kg 3x2 (not much faster)

Deadlifts:
100kg 8x1 (my speed here was ok)

Sumo DL's: (just to try them out)
100kg 1x3 (why am i so weak on them??)


Curls (for the girls!!)
Barbell: 3x6

Preacher: 3x12

Hammer: 3x10



Ok guys, I have a problem. I'm so fucking slow off the box it's unbelieveable. I was only using 55% of my max, that's not right being so slow!!

should I drop the weight and go 80kg 10x2, 90kg 10x2, 100kg 10x2 over a 3 week period and hope that speed picks up and then swith to a more normal 55%, 60%, 65% 3 week DE cycle??

Help. I'm desperate!

[Neil Deighton]

Ok guys, I have a problem. I'm so fucking slow off the box it's unbelieveable. I was only using 55% of my max, that's not right being so slow!!

should I drop the weight and go 80kg 10x2, 90kg 10x2, 100kg 10x2 over a 3 week period and hope that speed picks up and then swith to a more normal 55%, 60%, 65% 3 week DE cycle??

Help. I'm desperate!


personally id drop the weight down and just concentrate on speed. speed squats must be fast.

[Thor]

you have to use % of your lowboxsquat max, not ypur regular squat max, coz boxsq is harder than regular

i would suggest to test your lowboxsquat may first and then do 55, 60, 65% low bowsquat on DE day - thats what im am going to do next week

[Hanley]

Really? Are you sure, cos I thought that almost everything I've read said it was comp max.

i think my problem might not having been releasing my hips and getting a pop outa them.

[Thor]

well, i am not 100% sure, but you can try to lowboxsquat your regular squat max and see what happens...
and if you do DE squat, you have to sit completely on the box with a controlled speed and then explode up, i think

[Hanley]

16th August 2006

ME bench

Floor press:
45-95kg sets of 1x3
105kg 1x3
115kg 1x3
125kg 1x3 (barely)

Pull ups:
bodyweight 4x5
BW +5k 2x5

Front raises:
10kg d/bell 4x10

Elbow out extenstinos (tate presses):
10kg 1x10
15kg 1x10
20kg 2x10





There's an IPO bench comp in my club on the 30th of september and I think I'm gonna compete in that. I'm gonna get a Titan F6 for it so how long wouild you recommend training in the shirt before the comp?? I've never worn a shirt before.

[Hanley]

Today sesh was absolutely fucking brutal. I swear it's the hardest leg workout I can remeber.

Squats:
60kg 1x8
90kg 1x8
110kg 1x6
130kg 3x6

Front Squats:
90kg 3x5

RDL's:
100kg 1x8
120kg 1x8
140kg 1x10 (the last 2 reps were barely to my knees)

Leg curls:
1x10


My squats now are right at where I was about 4 weeks out from my last comp where I squatted 182.5kg so I'm hoping that since I've 12 weeks til the WDFPF world's I'll break the big 200 with room to spare!

[powerman]

hi
i have been watching your progress,you should reach your target.are you lifting in kinsale on the 11th nov.i have just started training for this comp,i will be in the 125kg class.

[Hanley]

Yup I'll be there!! 90kg junior.

Will you be competing in the open class??

[powerman]

yes i have entered the open and masters 1 class in the raw section.i am really up for it as i missed the british.i will be going for a big total this time.

[Hanley]

Sweet, what are you looking to total?? Are you competing raw?

[powerman]

yes i will be lifting raw and looking for 800kg+

[Hanley]

Disaster struck today... I got injured :( I went to the hospital and apparently I "disrupted" where my ribs attach onto my spine... I must have done this on chest supported rows. My physio will be getting some business off me!! The doc reckons it will be 2 weeks til i'm back at full power...

20th August 2006

DE bench

Bench press:
70kg 8x3
90kg 1x2
110kg 1x1 (twas a hard rep but it's 95% of my max so it was t obe expected!!)

Illegal wides (half a thumbs length from the rings):
80kg 1x6
90kg 1x6
100kg 1x6

Incline Dumbbell press:
15kg 1x10
20kg 1x10
25kg 1x10
30kg 2x10

Chest supported rows: (aka the injury machine!)
80lb 2x10
90lb 1x10
100lb 1x10
110lb 1x10 (the injury set!!)

Tate Presses:
10kg 1x10
15kg 1x10
20kg 1x10

Pushdowns:
2x20

[Hanley]

I skipped squats this week cos I didn't really want a heavy bar on a sore back!

Deadlifts today 24th August 2006

Sumo pulls (with belt): 100kg 3x8 (i'm seriously weak on these)

Pulls standing on a 3inch platform (no belt): 110kg 3x6

Rack pulls from below kness (no belt): 140kg 3x6

Pull thrus: 3x12

Back extenstions: 3x12

[Ben "tricky" Burgess]

Disaster struck today... I got injured :( I went to the hospital and apparently I "disrupted" where my ribs attach onto my spine... I must have done this on chest supported rows. My physio will be getting some business off me!! The doc reckons it will be 2 weeks til i'm back at full power...


Shit, gutted to hear that mate esp with a comp so near. On the bright side, you may be able to do walking DB lunges? They are a well underrated excersise IMO and great for glutes and quads and you can go well heavy.

Get well quick. :)

[Hanley]

Thankfully I went private with the Doc and whatever he did during an hour of pounding the hell outta my back fixed it up. I was at the physio (a proper phsyio like!) yesterday and I was cleared to train heavy again. So all's good in Hanley land.

My heavy pulling session today did nothing to hurt em so hopefully it's all good.

[John Foy]

Your training is looking good. Great news regarding the back as well. Just try and protect it a bit over the next week or two.


John

[Hanley]

27th august 2006

DE bench day

Bench:
70kg 8x3

1 Board Press:
70kg 1x5
90kg 1x5
100kg 2x5
100kg 1x8

Dumbell bent over laterals:
10kg 3 x12


Curls (for the girls):
Barbell: 45kg 3x8

Dumbell preacher: 15kg 3x12

Hammer: 1xa shit load (probably 30ish reps)

[gerthebear]

Curls (for the girls):
Barbell: 45kg 3x8

Dumbell preacher: 15kg 3x12

Hammer: 1xa shit load (probably 30ish reps)

steamer

[powerman]

that was bad news about your injury,but glad you have recovered.but you need to protect it and dont go crazy,the time you have left will strengthen it so dont panic.you will not lose the strength you got.just nurse it through and you will be all right.

[Hanley]

I'm trying to get back into my sunday,monday,wednesday,friday schedule that my injury threw me off so I DL'd for the second time in 4 days.

Deadlifts AGAIN today 28th August 2006

Sumo pulls (with belt):
105kg 1x8
115kg 1x8
120kg 1x8 (these were easy and more importantly good reps. Looks like I'm starting to make sumo work for me)

Pulls standing on a 3inch platform (no belt): 120kg 3x6

Rack pulls from below kness (no belt): 160kg 3x6

Pull thrus: 3x12

Back extenstions: 3x15


Everything today felt so much better. The pump I had running through my back after the pull thrus was awesome.

[cornelius parkin]

Whats your best convo pull man?By the sounds of things sumo pulls are a good choice for you as you seem to have a weakness in that movement.Get back into it slowly you dont want to get hurt again:)

[Hanley]

I've pulled 192.5 convo. I've done like 160 for a set of 5 without a belt. So yeah, definately a weakness there I think!

[limerick_lifter]

your training is flying lad... looks like im going to have to really get stuck in if im going to have any chance in nationals next year...

[Hanley]

ME bench today. Short session. Just wanted to get in and press some weight and get out.

30th August 2006

Close grip bench (thumbs length from smooth):
40-90kg sets of 3
100kg 1x3 (easy set)
110kg 1x3 (really fuckign hard, last rep took about 3 seconds)
100kg 1x5 (was gonna call it a day here but said fuck it, throw 110 back on)
110kg 1x3 (smashed it fairly easily)

Pull ups: (various grips)
bodyweight 5x5

[cooky]

H, doing well butty keep it up see you in november

[Hanley]

You're coming over? Sweet. you were having a bit of trouble squatting weren't you?

Speaking of squats...

31st August 2006

Squats:
60kg 2x6
80kg 1x6
100kg 1x6
120kg 1x6
140kg 2x6

Front squats:
80kg 2x8

Bottom half squats (rock bottom, then up about half way, then back t orock bottom):
80kg 2x6

Ultra wide stance pull thru's:
2x15



Today was brutal. It was my first day squatting in 2 weeks and i was on the vomit threshold since my first set of squats at 140. All in all a good workout tho. My squats about where it was 4 weeks out from my last comp where I hit 182.5 and I've 10 weeks til I compete in Cork. So I'm expecting 200 to fall.

[cooky]

yep, could not get out of the hole been box squatting for some months now and it has really helped, great advice off here. you'l hit that 200 no probs by november, your training is going well.

[powerman]

hi hanley
glad things are back on track.i did squats tonight, did not really want to do them but glad i did.250kgx1 raw.benched 190kgx1 this week and pulled 280kgx1 .so i am on track for 800kg in november.

[Hanley]

Good session today.... I was happy with it.

3rd September 2006

DE Bench

Bench: 70kg 8x3

1 Board Press:
85kg 1x6
95kg 1x6
105kg 1x8

Standing Dbell Military Press:
10kg 1x10
15kg 1x10
20kg 1x10
25kg 1x10 (barely)

Bent over laterals:
10kg 1x10
12,5kg 2x10

[Hanley]

I was still feeling a bit rough after squats on thursday but I figured I plough on full steam and I'll get used to the workload...

Sumos:
120kg for 8
130kg for an easy 8
140kg for an easy 5

Pulls standing on a box:
120kg for 8
130kg 2x6

Rack Pulls (below knee):
120kg 1x6
160kg 2x6

Pull thrus:
3x15

Back extenstions:
4x15

[Hanley]

I'm absolutely over the moon today. I totally destroyed my PR bench from July 1st today.

Close grip bench press:
60kg 2x3
80kg 1x3
90kg 1x3
105kg 1x3
115kg 1x3

Pull ups:
bodyweight 4x5

Lying barbell extenstions:
40kg 3x10

Seated dumbbell powercleans:
7.5kg 3x15


Previous bench PR: 115kg in comp
TODAY: 115kg for 3, with a close grip. Hoping to hit 130+ in comp in 10 weeks.

[powerman]

thats great you should smash your pb.i done d/lifts last night pulled 280kg again,felt a bit easier than last week.then pulled 335kg off blocks and held for 10 seconds,its a killer,and a smooth bar.no straps.

[Hanley]

More records falling today....

September 7th 06

Squats;
140kg 1x8 (big milestone for me)

Front squats:
80kg 3x8

Bottom half squats:
90kg 3x6

Called it a day there cos my hip was still sore from the physio yesterday.

[gerthebear]

and i was there to see and break some PR's of my own too:mrgreen:

[powerman]

tonight was bench night,this is all unequiped.
60kgx10
100kgx8
120kgx6
140kgx4
160kgx1
180kgx1
190kgx1
200kgx1
145kgx11

[Hanley]

Fuckign A. Delighted with today. My sumo's have come on so much.

Sumo's:
70,100,120kg 1x5
140kg 1x3

150kg 1x5

160kg 1x8 (I was SHOCKED at that. I had intended to just go for 5 reps, but the 4th was hard, I lost the groove, then I got pissed and pulled the 5th super easy and just said right one more, then I thought I just did 6, why not 8? So I did. Admittedly the last 2 were probably hospital reps form wise but that's the heaviest set of 8 that I've ever pulled either convo or sumo, so I'm happy)

Pulls standing on a box:
100kg 1x6
120kg 1x6 (so so soooo easy)

Rak pulls:
120kg 1x6
160kg 2x6

Pull thrus: 3x15

Hypers: 3x20

[powerman]

thats great hanley,but i would not do high reps like that.you could get a injury so easily,keep your reps down and keep your form.i do singles.

[Hanley]

ME bench today. Went pretty well. Broke my previous comp PR with a close grip so I think I'm looking good.

Close grip bench:
warm ups to 90kg 1x3
110kg 1x3
110kg 1x2
117.5kg 1x1 (PR)

Pull ups:
7x5

Lying Barbell extenstions:
20kg 1x10
30kg 1x10
40kg 3x10

Seated dumbbell power cleans:
10kg 4x15

Right so I've hit 117.5 close grip for the first time ever. The big question is, how much should I be expecting to gain when I move my hands back to the rings. i'm hoping that I'm good for at least 125 as of right now.

what would all y'all think?

[Hanley]

Squats today. Things are looking good for 200kg.

Squat:
60,80,100,120 sets of 5
140kg 1x3
150kg 1x7

Front squats:
80kg 1x8
90kg 1x8

Ultra wide stance pull thrus:
2x15

[Ben "tricky" Burgess]

some good stuff going on here mate...

like 160x8 DL esp.

"The big question is, how much should I be expecting to gain when I move my hands back to the rings."

but i have to piss on your chips here...seeing as your FP is higher than your reg bench, it indicates your tris are stronger than your shos/chest. Seeing as close grip is tri dominant id not be expecting a HUGE increase on your reg bench. I hope you do get a good carryover though.

[Hanley]

Awww poo. I was expecting to hear that tho!! I'm gonna lash my shoulders outta it for the next 4 weeks so I'm hoping to bring them up as much as possible in that time.

Here's a squat video from yesterday, critique from anyone is welcome and desired.

http://www.youtube.com/watch?v=jm3uY9TeaDM

[Ben "tricky" Burgess]

150 on the bar? Good stuff...

depth gets higher and higher as you go through the reps but you know this...

[Hanley]

150 on the bar? Good stuff...

depth gets higher and higher as you go through the reps but you know this...

Yeah 150kg. I think the first 4 were definately in and after that it becomes hit or miss.

[powerman]

hi hanley.i have seen the squats and i think they are all high,you need to go down an inch,they may pass in other feds but i dont think they will in ours.i have been powerlifting 26yrs.12yrs in this fed.you have plenty of power there so get down that extra inch.

[Hanley]

Playing with chains today... about 5kg in the bottom, 10 at the top.

Bench:
50kg plus a chain a side 8x3

Incline bench:
60kg 1x6
70kg 1x6
75kg 1x6

Military press:
50kg 1x6
55kg 1x6
60kg 1x6

Lying tricep extenstinos (with dumbbells):
10kg 1x10
15kg 2x10

Kelso shrugs:
25kg dumbbells 3x8

Curls for the girls: LOADS!

[Hanley]

18th August 2006

Bent rows:
60,70,80,90kg x6

Shrugs:
60,80,100,120kg x6

Convo pulls:
60kg x8
10okg x8
120kg x6
145kg 3x8

I was so unbeliveably wiped after these, my hands were destroyed by
the 3rdset, and I smashed my thumb loading the bar on warmups so
that didn't help matters.

Back extenstions 3x12

Called it a day there. Shit workout.

[Hanley]

Ok so lifts from the last 2 days, ME bench first, and then Squats.

ME bench:

1 board: 115kgx5

pull ups: 5x6

seated shoulder press: 20kgx12, 25kg 2x12

Pushdowns: 3x20


115kg board press for 5... does that put me on track for a 130 bench in 7 weeks??? Lets hope so.

[Hanley]

Squat Day:

Squat: 135kg 3x8 (1st set= easyish, 2nd was a tough set, the 3rd was
murder, I totally lost the grove on the last rep and came VERY close
to losing the bar forward. I think it was just fatigue. I
concentrated on keeping the elbows forward hard and it seemed to
help keep me more upright)

Front squats: 80kg 3x6

Ultra wide stance pull thrus: 3x15

[Hanley]

DE bench... 24th September 2006

BEnch:
60kg + a chain a side 8x3

Incline bench:
60kg 1x6
70kg 1x6
80kg 3x6

Military Press:
40kg 1x6
50kg 1x6
55kg 3x6

Lying tricep extenstions (dumbbells):
10kg 1x10
15kg 3x10

Seated dumbbell powercleans:
10kg 3x15


Then Curls galore!!

[Pork Pie]

Curls are for girls.....

[Hanley]

Curls for the girls: LOADS!

I did curls for the girls 2 weeks ago!!

[Hanley]

26th Novemeber 2006

Deads:
60,100,120 x 5
140x5
165x5
140x5

Sumos:
100kg 3x6 easy peasy

Rack pulls from below knees:
160kg 3x6 super easy

Pull thrus:
3x12

Back extenstions:
3x15

[Hanley]

27th November 2006

1 Board Press:
60-100kg x3
110k x3
120kg x3 (chuffed!!, hoping for 125+ for 1 next week)

Pull ups:
3x6

Seated Dumbbell Press:
25kg 3x12

Face Pulls:
4x8

Pushdowns:
3x20

[Ben "tricky" Burgess]

26th Novemeber 2006

Deads:
60,100,120 x 5
140x5
165x5
140x5

Sumos:
100kg 3x6 easy peasy

Rack pulls from below knees:
160kg 3x6 super easy

Pull thrus:
3x12

Back extenstions:
3x15

bit of an easy sesh all round there eh mate? ;)

[Hanley]

bit of an easy sesh all round there eh mate? ;)

Yeah dead right. Didnt' think it was gonna be easy... Just happened that way. It was more of a volume workout than an intensity one. I think my condtioning's ok so it's time to ramp the weights up.

I was squatting today. Absolutely fucking chuffed. I nearly danced around the gym after I hit 160 for 5. Last time I tried anything that high I got smsahed on my attempted second rep of 165 back at the end of june. I went on to hit a 182.5kg squat after that a week later like. Soooo... I recokn I'm well on track for 200.

Squat:
60kg 1x5
90kg 1x5
110kg 1x5
130kg 1x3
145kg 1x5
160kg 1x5
145kg 1x5

Front Squats:
80kg 3x8

Bottom Half Squats:
80kg 3x5

Ultra wide stance pull thru's:
3x15

I'm gonna be so sore tomorrow. But I honestly don't give a shite cos the pain will be gone in 4 days and I'll always have my 160kgx5 squat.

[Ben "tricky" Burgess]

I nearly danced around the gym after I hit 160 for 5. Last time I tried anything that high I got smsahed on my attempted second rep of 165 back at the end of june. I went on to hit a 182.5kg squat after that a week later like. Soooo... I recokn I'm well on track for 200.


Good shit that bud. 160x5 should equal almost 200 as is. You know when you talk about these totals, are you on about eqp or raw?

[Hanley]

Good shit that bud. 160x5 should equal almost 200 as is. You know when you talk about these totals, are you on about eqp or raw?

Raw. Just a belt, wrist wraps and chalk.

I'm gunna lift equipped at my next comp whenever that may be.. but in Cork in 6 weeks I'll be raw. All my lifts in the journal so far have been done raw too.

[Hanley]

1-10-06 DE Bench:

Bench:
60kg plus a chain a side 8x3
80kg plus a chain a side 1x3
100kg plus a chain a side 1x3

Incline bench:
60kg 1x6
70kg 1x6
80kg 1x6
90kg 1x4

Lying dumbell extenstinos:
10kg 1x10
15kg 4x10

Then I did some work on the guns.

[Hanley]

3-10-06 Pulls...

Deadlifts:
155kg 3x5

Dumbell rows.. A few.

I bailed after that cos I was feeling liek absolute shite and I think i needed a bit of a deload this week.

[Hanley]

4-10-06 ME bench

1 board press:
60kg-100kg 1x3
110kg 1x1
120kg 1x1
125kg 1x1
130kg 1x1 (CHUFFED!!)

Seated dumbbell presses:
25kg 3x10

Pushdowns:
2x20


So.. anyone got any idea what my full range bench will be...? The board was a little under 2 inches thick.

[Ben "tricky" Burgess]

looking good mate...only one way to find out. Deload next week then do full ROM raw bench for ME next week!

[Hanley]

Things are back to normal today, I felt great again.

5-10-06 Squat

Squats:
145kg 3x5

Front Squats:
80kg 3x8

Bottom half squats:
80kg 3x6

Ultra wide stance pull thru's:
3x15

[Joel Di Battista]

So.. anyone got any idea what my full range bench will be...? The board was a little under 2 inches thick.
Should be pretty close to that mate. A 1 board isn't very high...

[Hanley]

Should be pretty close to that mate. A 1 board isn't very high...

Do I dare to dream....