Long Term Target

[Finch]

Been reading these threads for a few months and thought I would fill you in a bit about my goals.

Diagnosed as diabetic in Feb 2004 at 45 years of age, doctor told me that of the 10 indicators of a likely heart attack I scored a bullseye on 9 (I don't smoke). Overweight at 130 kilos, high blood pressure, high cholesterol, etc, etc, etc.

My brother-in-law is a powerlifter and runs his own gym, he has won a few things in the past and had been on at me for years to go down, eventually he gave me a set of keys and I went for the first time in March 2004. I only used the machines for the first 5 months, once when I was there on my own the dead lift bar had been left with 270 kilos on so I thought I would try and lift it, it did not move at all so in my innocence I presumed that their must be some sort of safety catch.

I finally joined in with the lifters in August 2004 when I managed the huge totals of 90k squat, 45k bench and 110k dead lift. After all I had lifted nothing heavier than a pint before.

Come December 2004 I had upped these bests to 125, 75 and 160 and was starting to enjoy the training. At this point I set myself my long term goal, to qualify for the British un-equipped at 110 kilos in my 50th year. This requires me to lose 20 kilos in weight and total 510 kilos for the 3 lifts.

By May 2005 I had upped my bests to 140, 90 & 180, unfortunately at this time when doing 150 kilo dead lift reps I put two discs out in my back and damaged my sciatic nerve. This set me back somewhat and it was October 2005 before I reached these same weights.

By January 2006 I was up to 165, 105 and 190 and at the end of July I have managed a 177.5 squat, a 115 bench and a 205 dead lift so my total (497.5) is edging closer to the magic figure, the weight however is still up around 118 kilos (this could be the harder target) although I still have a couple of chins and one huge gut to lose.

I train 3 times a week at a place called "The Farm", I have never worn a suit or a bandage and have only ever taken cod liver oil, in the ridiculous hope that it might help my joints.

I find that after about 6 or 7 weeks of training 3 times a week, my body gives up and I need a to skip a few sessions to recover. I suffer badly from carpal tunnel syndrome in my left wrist which only gets worse when I do not train.

I have never competed and do not intend to do so until such time as I need to make the qualifying total. However, I do attend competitions to support some of the lads from The Farm and in order to study other lifters techniques.

So there it is, I'll keep you updated on my progress. Wish me luck and put a date in your diary for July 2008 at the BWLA British un-equipped. I know I cannot win anything, however simply getting there will be my victory.

Apologies for going on a bit.

[Justin Hurley]

Thanks for the background info.

I wish you all the best in reaching your goals, it might seem like you have a long way to go, but just think how far you have already come.

Good Luck!!

[Robey]

Good luck mate

I'm 42 and started about 9 months ago, my totals are still pathetic (I had part of a disc in my lower back removed so have to be careful) but getting better gradually, I love it and wish I'd taken it up years ago

[Boar]

good stuff finch , 9/10 eh ?? looks like you pulledyourself back from the brink , keep going mate and things will continue to improve ,your own keys to the gym!!


:mrgreen: awsome!!:mrgreen:

[chinster]

Good luck Finch, hope you get there mate..:)

[Funky_monkey]

i went to the unequipped bench press champs with one goal in my mind - not to come last (i came 2nd in my proper roup - U23s 82.5 class, but lifted with the seniors and beat one of them)
i loved the experience and hope to get a few more competitions. i've also done london bench press chapmionships twice and loved them both.

best of luck, and i might see you there. get some small local meets in for fun and experience.

[Finch]

Training at the Farm.
For future reference, training partners at the Farm include the following:
Kevin - The Boss, won a few titles and broke a few records in his time. Rarely misses a session.
Sean - Trains about once a month and still wins British titles.
Danny - Afternoon bencher, rarely misses a session, pushes up 170 kilos un-equipped.
Mick & Paul - Danny's bench buddies.
Lucky - Part of Dannys afternoon group, sometimes squats and deadlifts.
Mark - Part of Dannys bench group, deadlift training usually consists of 1x170, 1x210, 1x220.
Michael - 110kilo u/e bench at 56kilo b/w.
Big Mick & Gordon - Evening benchers, always talking about doing a bit of squatting or dead lifting.
Pete W - About 90 years old, after loads of heart attacks now sticks to reffing.
Andy - One time British Heavy weight champion. Dont mention this years British.
Pete the chair - Sometime bencher.
Rob - A beginner but tries all three lifts and is improving fast.

So now you will know who I am refering to in future posts.

Tonight will be benching and dead lifts.

[Neil Deighton]

sounds like youve made some great progress!! good luck with your goals!

[Finch]

Felt awful tonight, probably something to do with forgetting my insulin tablet so blood sugar levels are all over the place. Own my own today so no big weights.


Bench
10 x 35
10 x 60
5 x 80
5 x 5 x 90
10 x 60 close grip
I would have liked to have done 3 x 5 x 100 in the middle but without spotters I was not going to risk it.


Dead Lift
10 x 70
5 x 120
3 x 2 x 170
3 x 160
4 x 150
5 x 140
The middle pair of 170's was going to be 180's but the first 170's felt heavy.
I guess we all have bad sessions sometimes.

[Finch]

Short session on Friday as I had tickets for the Saints v Llanelli friendly.

Just benching with Danny's group.

10 x 60
5 x 90
5 x 3 x 105
Actually the last 2 sets were only 2 x 105 as the third one stalled half way.
3 x 5 x 90 close grip
Again stalled on the 5th 90 on the last set.
10 x 60 close grip.Andy was pushing 5 x 180 off a 3 inch block and Danny also managed a 180 for the first time (all u/e).
Then off to the Saints for a few pints of Guinness. Crap game, enlightened only by the genius of Carlos Spencer.

Felt guilty about not doing my squat session on Friday so I went down to the gym on Saturday afternoon for a quick (30 mins) set.

10 x 70
5 x 110
3 x 1 x 150
2 x 140
3 x 130
4 x 120
5 x 110It might not look like much on paper but due to the speed my legs were like jelly afterwards.
Met Mr & Mrs J Power as I was leaving, they were delivering our new squat stand, it looks good and I will test drive it tonight.

[Finch]

Another dissapointing Dead Lift session tonight, it all seems to be going backwards at the moment. Training on my own again, just Zane Low for company, the evening boys seem to be taking August off.


Dead Lift
5 x 70
5 x 110
3 x 150
1 x 190
1 x 195 Failed to lock out
1 x 190 Only about 12" off the floor
3 x 150
5 x 110
5 x 70This should have been a relatively easy session. The two failed attempts were probably down to poor technique, snatching at the bar in stead of driving with the legs.


Bench
10 x 35
10 x 50
5 x 70
5 x 80
5 x 90
3 x 100
4 x 100
3 x 100
5 x 90
5 x 80 close grip
10 x 70 close grip
10 x 35 close gripQuite pleased with this as it was all done fairly quickly and I felt like I was working within my ability. Even confident enough to attempt the 100's without a spotter.

I used Mr J Power's new stand for the benching. Very nice, I like it, I will try using it for squats on Wednesday.

[Finch]

Felt awful before working out today, bad headache probably caused by a lack of caffeine (drinking tea as I write this and headache is going). The gym was busy tonight so with spotters available i went a little heavier than i was planning and managed a PB on the bench.


Bench
5 x 50
5 x 60
3 x 100
1 x 110
1 x 117.5 New PB
3 x 3 x 100
3 x 5 x 90
3 x 5 x 80 Close GripReally pleased with the 117.5 as it went up easy, it probably would have failed in a competition though as my pause was a bit on the short side.


Squat
5 x 70
5 x 110
1 x 150
1 x 160
1 x 170
3 x 130
5 x 110Whilst these went well I am feeling a little guilty as I skipped two sets (2 x 140 and 4 x 120) due to a lack of time, when the gym is busy you have to wait your turn.

Resting now until Monday when it will be the depressing Dead Lift and lots of Bench reps.

Trying to attach a picture tonight of me doing the 150 squat, it is a crap photo but at least it shows that I am getting right down.

[J Power]

Hi Finch nice to have met you ,and thanks for showing us how to find the place !
Looking at your log,you have made good progess in just a couple of years of training ,be sensible ,stay commited and you should acheive your goals.

[Finch]

Due to other committments, this was my first session since last Wednesday. I have had a really painfull back over the weekend which gets worse after about 5 minutes walking. I am putting this down to my weight which has ballooned again up to 123 kilos. This back pain always seems to affect me when my weight is up above 120. I have therefore decided to spend the next month on reps at 80-90% max and trying to get my weight down by around 6 or 7 kilos.

Arrived at the gym just as everyone else was leaving so worked on my own again. I do not know how you guys training on your own keep motivated as I find it very difficult not to cut corners.


Bench
10 x 60
5 x 80
4 x 4 x 100
5 x 80 Close Grip
10 x 60 Close GripA relatively short session but with no spotters I do not like to go too high. I have been left lying on the bench with the bar on my chest and nobody within earshot before.


Dead Lift
10 x 70
5 x 120
5 x 160
3 x 170
5 x 160
10 x 120Another fairly short session but the last two sets left me with legs like jelly and close to passing out.

Swimming tomorrow and bench/squat on Wednesday.

[Finch]

Weighed in tonight at 121.2 kilos so the weight is coming back down. I have been alcohol, curry and tesco's breakfast free since last Friday (okay I had a tesco's breakfast this morning). However the back pain is still pretty bad when I walk.

Got to the gym early enough to join in with Danny's bench group, so I skipped some of my usual warm up routine.

5 x 70
4 x 100
2 x 110
Failed 1 x 120 only came about 2 inches of my chest
2 x 110 Failed the 2nd lift
4 x 100 Failed the 4th lift
4 x 100 Failed the 4th lift again
6 x 90
Close grip 5 x 90 Failed the 5th lift
Close grip 5 x 80
Close grip 10 x 60Despite the large amount of failed lifts the session felt good, I should not have gone for the 120 (which would have been a PB), just done another pair at 110. Failing the 120 seemed to sap my confidence for a while.

Squatting with Kevin tonight, he was doing sets of 5, 1/2 squats at 265, 285 and 305 kilos. Not bad for an old boy. My session went as follows

2 x 5 x 70
5 x 110
2 x 150
1 x 170
2 x 150
3 x 140
4 x 130
5 x 120Really pleased with this session as all the lifts went right to the floor and came up with no problems. Resisted the temptation to go higher. For some reason the squat scares the shit out of me and I need to build my confidence with lots of reps at these lighter weights before I start nudging the PB (177.5) again.

After splitting my old belt when deadlifting on Monday, I tried my new INZER lever belt (care of Andy Bolton) today. Despite using this type of belt for the first time I was pleasantly supprised that it did not hurt to much. It just seems to press a little on the top of my legs when I am right down in the squat position.

[Finch]

Friday 25th. Bad session. I felt really good all day but when I got to the gym there seemed to be nothing in the tank. Weighed in at 121.0 kilos so weight loss is not spectacular but is going in the right direction. Lifters were a bit thin on the ground today, perhaps they are all having the bank holiday weekend off.


Bench
10 x 35
5 x 70
4 x 100 failed 4th lift
3 x 2 x 105 failed 2nd lift on 1st and 3rd attempt
4 x 100 failed 4th lift
5 x 90
attempted 5 x 90 close grip but managed only 3
5 x 80 close grip
10 x 60 close gripA dissapointing amount of failures but as there was only Kevin and myself benching my turn seemed to come round very fast.


Deadlift
2 x 5 x 70
5 x 110
2 x 150
1 x 172.5
2 x 1 x 195 Failed both miserably
3 x 160
4 x 150
5 x 140Terrible session, my deadlift seems to be going backwards fast. I really need to take a step backwards and get in lots of reps at around 170/180 kilos.

I felt bad about this poor effort all weekend and my back is still painfull when walking. On the positive side I have now been alchohol and curry free for 6 days.

[Finch]

Monday 28th. Bank Holiday, not expecting many at the gym today however 9 guys turned up, I guess working out beats DIY. Weighed in at 120.8 so still dropping slowly. The back is also feeling a bit better.


Bench
10 x 35
5 x 70
3 x 100
2 x 110
1 x 120 PB
3 x 4 x 100
5 x 90 Close grip
5 x 80 Close grip
10 x 60 Close gripWhat a difference a weekend can make. No failed lifts and a new PB, I had no intention of even trying 120 but the pair of 110's went up nice and easy so I gave it a go. With 5 of us benching all at different weights the loading / spotting was a workout in itself.


Squat
2 x 5 x 70
5 x 120
2 x 155
1 x 172.5
2 x 155
3 x 140
4 x 130
5 x 120Very pleased with this session, the 172.5 went up smoothly and the depth was good. During the first pair of 155's I had to fight the bar to prevent toppling forward on the second lift, otherwise very good. Legs completely pulverised and walking will be difficult on Tuesday.

I am feeling more positive again now after this workout, but I am sure that I will be pissed off again after Wednesdays deadlifts.

[Finch]

Not a good day. Still hurting after Monday's session (especially shoulders). Weighed in at 121.6 kilos so weight has gone up (and I skipped breakfast today), it must have been yesterdays jaffa cakes.


Bench
10 x 35
10 x 60
5 x 5 x 80
2 x 5 x 90
2 x 3 x 100
10 x 60 close grip
Nothing spectacular, tried to extend the pause on every lift. Not many spotters so kept the benching light and quick.


Deadlift
2 x 5 x 70
5 x 120
2 x 170
2 x 180
2 x 170
3 x 160
4 x 150
5 x 120It did not look like the 180's were going to happen and I really had to dig deep. Dead Lifting seems to be really difficult for me at present and I am not sure why. Back in May this would have been an easy session. The deadlift used to be my favourite. Now it is my least favourite.

After a great session on Monday, today was a bit flat. Not many at the gym tonight although Pete W was squatting and benching light weights again (not sure his heart specialist will be happy about that). Big Andy kept Kevin occupied on the squat rack, whilst Rob and Naz did some light work on the machines.

My long term target seems a very long way off at the moment.

[Finch]

Friday 1st. Weighed in at 120.7 so nothing much happening with the weight and my back is still giving me some agro whilst walking. I must try and do some CV stuff this weekend, my target weight of 110 looks a long way off.

A good crowd at the gym today, but because of my timing (I started benching just as everyone else finished) I trained mostly on my own.
No big weights today, I decided to do lots of reps at about 75% max.


Bench
10 x 35
6 x 70
5 x 100
6 x 90
5 x 5 x 90
6 x 80
2 x 5 x 80 close gripQuite pleased with this session, it must have done me some good because my arms and shoulders are burning more than they usually do.


Squat
10 x 70
5 x 110
5 x 120
5 x 130
5 x 120
5 x 110
10 x 70This might not look like much but they were all done fairly fast and were all squatted right to the floor. Gasping for breath after each set. Memo to myself - Try to breath whilst squatting. I have this bad habit of holding my breath for each set.

Back to deadlifts on Monday.

[Finch]

Monday 4th September. Something is definately not right, since Saturday, I have been feeling dizzy every time I stand up and when I first got onto the bench tonight the room started spinning (Am I coming over as a serious hypochodriac? It must be my age).

Weighed in at 120.5 kilos so another small drop, just 10.5 kilos to go. Not too many in tonight, a couple of new lads from the local college, they really looked the part, all swagger, pose and nice gloves!!! They were a little put out to see the fifty somethings easily managing twice what they were. I hope that they were not put off, we always need new members.


Bench.
10 x 35
10 x 60
5 x 90
5 x 3 x 100
6 x 90
3 x 90 close grip
8 x 80
5 x 80 close grip
12 x 60 close gripNot too difficult a session tonight, as I explained earlier, the bloody gym was spinning.


Dead Lift
10 x 70
5 x 120
3 x 5 x 160
2 x 5 x 120This was a bit of a failure, there was supposed to be 5 x 5 x 160 however when I started the 4th set there was nothing there at all. Took a 10 min break and completed with the 120's which was meant to be 1 x 10 x 120.

Let's hope Wednesday is a little better.

Well done to all of you who lifted and achieved their targets on Sunday, I would have liked to come and watch, however the timing was not good what with a family do and Saints v Newcastle on the same day.

[Finch]

Wednesday 6th. Could not get away from the office (meeting with customers), so did not get to the gym until after everyone else had gone home. Kevin and Andy are lifting somewhere in Doncaster this weekend so they were not going to be training tonight anyhow. Only stayed for about an hour and just did light benching.


Bench
10 x 35
8 x 5 x 70
3 x 3 x 100
8 x 5 x 70
3 x 5 x 70 close gripExperimenting with bringing my hands in about 1 inch from normal as I have a natural wide grip (long arms). Otherwise an easy session.

Apart from a couple of easy sessions in the middle (15th & 18th) this will be my last training until Friday 29th, so I'll update you all on my progress when possible.

[Finch]

First time down the gym for a week tonight as I am half way through a three week rest period. Weighed in at 120.4 kilos so the weight is still not dropping off as fast as I would like.

Got the update from Kevin and Andy who both lifted at the South Yorks Open last Saturday. They both seemed pleased with their efforts.
Kevin made a 720 total at 90 kilos but his 282.5 deadlift is probably 30-40 kilos down on what he has done and only equalled his un-equipped lift from back in May, but it is still great lifting for a bloke in his 50's.
Andy's weight is coming down, he is now around 15 kilos lighter than at the British 6 months ago and he was fairly satisfied with his 800 total.

Pleased to see the students from the local college are still turning out, we might make lifters out of them yet (they are still wearing the gloves though). Unfortunately next week is freshers week so they will discover cheap beer and female students in the union bar and we will probably not see them again until November (when their student loan runs out).

Just a light session tonight.

Bench
10 x 35
5 x 90
5 x 2 x 100
10 x 60 close gripIt is suprising how fast you lose it, these 100's were hard work, just a week ago I was doing 5 x 100.


Squat
5 x 70
5 x 5 x 110
10 x 70Just a few light reps to keep the old joints from rusting up.

Light benching and deadlifts on Monday and then nothing again until Friday 29th, then it will be hard graft all the way through to Xmas by which time I am hoping to have my PB's up to 185sq 125b & 210dl and my weight down to about 117 kilos.

[Ben "tricky" Burgess]

keep at it man, sounds like you're grafting which is all power in the tank in the long run.

[Finch]

Aaaaaaaaaaaaargh. Determined to make a dent in the weight at the weekend so I ate next to nothing, mostly fruit, drank only water and tea (no alcohol), mowed the vast lawns at Finch mansions, did the shopping!!!!!! etc, etc, etc. Got on the calibrated scales at the gym tonight expecting to see the digital readout deliver the good news and weighed in at 120.5 kilos. The cry could be heard all around the midlands, I'm still a fat bastard. I actually put weight on. On top of which, all that fruit has given me the shits real bad. There is no justice in the world, life is so unfair.

Just a liight session tonight.


Bench
10 x 35
5 x 60
5 x 90
2 x 105
1 x 110
4 x 2 x 100
6 x 90
3 x 5 x 80 close gripNothing to serious here although the 105's were a struggle.


Dead Lift
10 x 70
5 x 110
3 x 150
1 x 190
2 x 3 x 150
5 x 110A nice easy session, very pleased with the 190 which went up suprisingly easy after my recent struggles with the deadlift.

A good crowd (18) in the gym tonight, powerlifting looks like it is getting popular. The students tried their hand at squatting for the first time, it's a good job we kept an eye on them or there would have been a few faces squashed into the gym floor. We did try to tell them to practice technique first without any weights on the bar but they were too macho so started at 70 kilos. Only one guy got down to parrallel, thats better I thought, but then he kept on going down until we grabbed the bar from his back. Mark has taken them under his wing, so in 6 months they will have 200 kilo deadlifts, 120 kilo benches and still have 70 kilo squats.

I shall be continuing with the three week break now so no more gym work until Friday 29th. :( :( :( :(

[Dan]

Some good solid workouts there mate, you'll get where you want to be soon enough. Well done Finch.

[Finch]

Fiday 29th September. Three week rest period over and very pleased to see that the weight has not ballooned, in fact it has come down to 119.1 kilos.

Starting back with a couple of easy sessions???????


Bench.
10 x 35
10 x 60
5 x 80
5 x 90
2 x 100
2 x 1 x 100
This is where it all went pear shaped, it was supposed to be 5 x 2 x 100 but no matter how much I tried they would not go up. Everything from here was very, very hard.
3 x 90 should have been 5 x
5 x 80
3 x 80 close grip should have been 5 x
10 x 60 close grip

Squat
10 x 20
5 x 70
5 x 80
5 x 90
5 x 100
5 x 110
5 x 100
5 x 90
5 x 80
10 x 70After the poor performance on the bench I kept the weights light and went for volume.

So much leg pain on Saturday and on Sunday I could hardly walk. I would estimate that the three week break has resulted in a 15-20% loss in performance. Is this normal?

Tonight will be bench and dead lift so I think that I will keep it light and go for volume again.

[Pork Pie]

3 weeks off is enough to make some strength reductions - it varies. Don't worry about the post workout pains so long as they are just muscular, it shows you have worked hard.

It is good that you are losing weight but its not coming off particularly quickly. How much protein are you eating? - you might want to consider posting up a typical couple of days diet for criticism.

[Finch]

3 weeks off is enough to make some strength reductions - it varies. Don't worry about the post workout pains so long as they are just muscular, it shows you have worked hard.

It is good that you are losing weight but its not coming off particularly quickly. How much protein are you eating? - you might want to consider posting up a typical couple of days diet for criticism.

I'm afraid my diet is really bad and is very dependent on my work. 2-3 days a week are spent in the office, today for instance. Breakfast is a cup of coffee.
Mid-morning was a bannana and a cup of coffee. Lunch was a packet of 8 tescos rough oat cakes and 2 cups of coffee. About 3 I had another bannana and a cup of coffee. Went to the gym and drank 1/2 litre of water whilst working out. Came home and I am now eating a couple of bread rolls with yesterdays left over meat in them, I might have a bowl of soup later and will also have a cup of tea and a glass of wine.

If I am not in the office, I might have a fry up at tesco's or similar for breakfast, lunch with customers and a cooked dinner when I get home if I am not going to the gym.

Weekends anything goes.

[Finch]

Monday 2nd October. After my poor showing on Friday and a weekend of very painfull legs, tonight was just an easy session. Arrived at the gym late so trained on my own and kept the weights light.


Bench
20 x 35
2 x 10 x 60
2 x 5 x 80
2 x 10 x 60
20 x 35 close gripNothing to heavy as there were no spotters around. Right shoulder hurts for some reason.


Deadlift
10 x 70
2 x 5 x 110
2 x 5 x 150
2 x 5 x 110
10 x 70The first set of 150's was difficult but the second set came up much better. For some reason I am still holding my breath when doing deadlift reps. I must try and practice technique more.

Note to myself: Do not take 3 weeks off again, keep rest periods down to 2 weeks.

[Pork Pie]

You really owe it to yourself and all that effort in the gym to look at your diet seriously. It is the key for you to achieve your potential and I would urge you to tackle this aspect of your lifestyle with the same determination that you have applied to your training.

All the serious powerlifters on this site have decent levels of protein and quality carbs to build strength and power through their workouts.

Your lifestyle is not a good excuse for not eating correctly. I approve of the wine drinking however.

[Finch]

You really owe it to yourself and all that effort in the gym to look at your diet seriously. It is the key for you to achieve your potential and I would urge you to tackle this aspect of your lifestyle with the same determination that you have applied to your training.

All the serious powerlifters on this site have decent levels of protein and quality carbs to build strength and power through their workouts.

Your lifestyle is not a good excuse for not eating correctly. I approve of the wine drinking however.

Dear Mr Pie,
I know, I know, I know. Bad eating habits are my downfall.
Off to a conferance in Rome in a couple of weeks, all food and drink paid for.:) :) Should I indulge or not? Perhaps just cut out the breakfast Pasta.
Please advise.

[Pork Pie]

Its your call my friend but you should know that if you need any help and advice, the members are here to help. Diet and nutrition is the key to you achieving your potential, and it wouldn't be that difficult to turn things around.

Enjoy Rome.

[Finch]

First post since last Monday, it has been a busy and bad / dissapointing week.
Let me explain.

Wednesday 4th October. Weighed in at 119.9 kilos, not good.
Bench
10 x 35
10 x 60
5 x 80
3 x 2 x 100
3 x 3 x 90
10 x 60
10 x 35 close grip.
Nothing too drastic as I am still building up after my rest period, however I could feel a small twinge in my right shoulder which whilst annoying in that my left arm was locking out ahead of my right arm, it was not what you would call pain.
Squat
10 x 70
5 x 120
2 x 3 x 140
5 x 120
10 x 70
Again a nice easy session before we start to build towards PB's at the end of the month.

[Finch]

Friday 6th October. Had a night out in London on Thursday, ate in a Greek restaurant (dont drink Greek red wine, go for the French or the Italian or the Spanish or anything else really) so not surprised at weighing in at 120.4 kilos. The intention tonight was to start increasing the weights to about 90% of max and as the gym was fairly quiet I decided to alternate between bench and deadlift.

B 3 x 10 x 35
DL 10 x 70
B 2 x 10 x 70
DL 5 x 120
B 5 x 80
DL 3 x 160
BP 3 x 90
DL 1 x 190 Failed, something in my right shoulder gave way and it felt like someone had stabbed me in the right side of my neck. I could not do much else although I did complete 20 x 35 kilos close grip on the bench. so the session was only half what it should have been. By the time I got home from the gym I knew that I had damaged something as the pain was getting worse. Tried the hot and cold compress on and of for a few hours, also dosed myself up with Ibrupofen and paracetamol which kick in after about 30 mins and reduce the pain for a couple of hours. Consequently I have had little sleep over the weekend and driving to work is difficult. There seems to be no position that I can put my arm in to be comfortable.

[Finch]

Monday 8th October. Today the pain is just as bad in my shoulder, however my arm now feels like someone has punched me on it and my thumb and fingers are all numb and tingling. To me this suggests some sort of trapped or damaged nerve. Does anyone have any ideas as to what the problem might be? Has anybody else suffered a similar problem? If so, how long did it take before you could start lifting again?

As I cannot do anything with my arm, Dead Lifts and Benching were out however I thought that I might be able to put in a good session squatting, unfortunately though I cannot get my right arm far enough back to hold the bar. So all I ended up doing was a couple of sessions on the running machine, I might as well work on my weight if nothing else.

Kevin was pretty pissed off tonight after seeing the results from the World Masters in Texas. His M2 90 kilo class was won by the Italian with a 695 total, well below what Kevin would have expected to lift. If only he'd had the £1,000 plus for the weeks trip he could have been world champion. On the brighter side, well done to Steve Walker from Yardley who won the 75 kilo class with a 685 kilo total.

[chinster]

sounds like a superspinatus injury Finch, get it checked out by ur doctor or physio . i wudnt train around it u could do further damage time to rest it now..

[Finch]

After another sleepless night and with the pain in my arm and back worse than ever I went to see my doctor today. Whilst not a specialist, he uses weights himself and knows a little more than normal about these sort of problems.

His diagnosis is that I have upset (he used the word "split" although I am sure that is not literally what he meant) a disc in my neck, the consequential damage / swelling is trapping / upsetting the nerves that run down my right arm and also across my back and chest from the right.

He has put me on "Kapake" tablets for the pain and "Diclofenac" to reduce the swelling, he also tells me that it could be like this for between 2 and 6 weeks (maybe longer) and that I should not do any lifting at all during this period.

So it looks like I will be out of action until the new year. I should just use this down time to concentrate on CV work and get the weight down to a manageable level.

[Finch]

Wednesday. Went to the gym. Watched others train. 20 mins on running machine only. Right arm and neck still very numb and "tingly".

We had the ASBO kids at the gym tonight, the local youth service bring about 15 of the towns "troubled" kids aged btween 14 and 18 down to the gym and we leave them on the bench with 80 kilos on their chests for a couple of hours, it keeps them off the streets. I wonder how many will come back for a second go.

Went home, untrained.

[cricketman666]

Hi to everyone in here
Im new to weight training, only ever messed around in gym before.
Began powerlifting tw weeks ago. A little on the skinny side at 6ft and 180 pounds.
Best lifts so far deadlift 150kg for two reps, squat 105kg for 5 reps and 80kg for 6 reps. Currently working on squat twice per week and deadlift once. Bench press 3 times per week although this leaves me very sore. Could anyone telll me how much I could improve within 2 months with good training and diet because i am currently fasting at the moment so food intake is a real problem,
Cheers everyone,
Reyno

[cricketman666]

Sorry that should be bench for 6 reps!

[Finch]

Friday 13th.

Right arm is still numb from the neck down but the paikillers are working.
Weighed in at 120.2 kilos, no improvement.
20 minutes on the running / walking machine, sweating buckets.

I tried squatting earlier in the week but found that I could not get my damaged right arm back far enough to hold the bar, however after watching our student population trying to squat today I gave it another go and managed to get hold of the bar a did a couple of deep squats at 155 kilos, quite pleased with that and will do more on Monday.
I have also found that I can do light (up to 80 kilos) bench work with a close grip although my normal wide grip is out of the question.

[Finch]

Monday 16th.

Weighed in at 120.7 kilos, still going the wrong way.
Did a bit of spotting and had a couple of sesions on the running machine.
I came of the painkillers today and the arm / shoulder is still very painful so I avoided any proper lifting.

We had a new guy at the gym today, Maximus the Russian. He looks very usefull. Early twenties, Around 85 kilo body weight and claims to be able to c/j 190 kilos and snatch 170kilos
Maximus claims that he was once ranked 3rd in Russia as a junior but has been working in the UK for around 2 years during which time he has done little lifting. He target is to qualify and lift for GB at the olympics. Did not see him do anything big tonight but he certainly knows one end of a bar from the other. Could be one to watch, I wonder if we can get him powerlifting?

[Finch]

First time at the gym tonight since last Monday due to a business trip to Rome. Weighed in at 118.5 kilos so at least the weight is beginning to drop.

I came off the painkillers last week but the shoulder and arm are still very stiff and numb, so I am still taking the anti-inflamation tablets.

All the walking around Roman ruins at the weekend seems to have buggered up the knee joints so I stuck to some light benching today.


20 x 35 normal grip
20 x 35 close grip
10 x 45 normal
10 x 45 close
10 x 55 normal
10 x 55 close
5 x 70 normal
2 x 80 normal
1 x 80 close
At 80 kilos I can really feel the shoulder pain, so I cut the workout at this point as I do not want to do further damage.

Kevin, Stuarty and Anthony lifted at the all midland team event at the weekend, they were all dissapointed with their efforts but it was not originally in any of their plans to compete. More details after Wednesday.

[cricketman666]

deadlift 160kg
Bench 102.5kg
Squat 125kg
Target by March
deadlift 190kg
Bench 115kg
Squat 145kg

[Finch]

Wednesday 25th.
Now feeling really sorry for myself, it will be three weeks on Friday since the discs in my neck damaged the nerves down my arm and lifting anything is still very difficult. On the brighter side I weighed in at 118.0 kilos, so I have lost another 0.4 since Monday.


Bench
20 x 35
20 x 45
2 x 10 x 55
2 x 5 x 65
1 x 80
1 x 90
5 x 5 x 60
I am experimenting with different grips, my normal wide grip is far too painfull to do anything over 60 kilos, however with a close grip, just 300mm apart, I can bench with no pain at all, trouble is I struggle to manage 80 kilos with the close grip, much of the above was done with my grip midway between the two. I was tempted to try 100 kilos but knew that the chance of causing more damage was high.

Squat
Squatting is very difficult as the pain in my right shoulder increases the longer I keep my hands back on the bar, therefore I kept the numbers low but tried to go up in weight.
3 x 3 x 60
3 x 3 x 70
1 x 110
1 x 120
1 x 130
1 x 140
I was dissapointed at just how heavy the 140 kilos felt and did not feel able to go any higher.

I left the gym at a new low tonight:( :( :( :( , general strength is down and the shoulder pain is not really not getting any better. I think that I will stay away from the weights for a few days and visit the gym again on Monday.

[Finch]

Monday 30th.
It's good to be back. After last Wednesday's low point I buggered off to Chateau Finch (technically it is not a chateau but a longere) in the l'argoat for a few days of soft cheese and cider. Restricted myself to a few light DIY jobs and employed a roofer to put a new slate roof on the barn. Consequently weighed in at the gym tonight at 119.35 kilos, however after the amount of croissants I have put away that is not too bad. The pain in my arm/shoulder is now reduced to a dull throb but I still have the annoying pins and needles in my hand, especially in my thumb.

A good crowd were in the gym tonight including Kevin, Big Andy, Maximus the Russian, Mark and the students, Pete the chair and little Pete. I decided that my new regime starts today with a view to getting back to the weights I was lifting in August by Xmas.


Bench
5 x 60
5 x 70
5 x 80
3 x 90
1 x 100
5 x 80
5 x 70 close grip
2 x 5 x 60 close grip
20 x 35
Trying to concentrate more on technique than weight, I am very aware that my right shoulder is twinging when the bar gets down to my chest on my normal wide grip and little Pete says he can see my right shoulder coming off the bench probably in a subconcious attempt to protect the arm. However I must be pleased with the 100 kilos which is the first time since the injury.

Dead Lift
5 x 60
5 x 100
1 x 140
I was not intending to do any dead lifting tonight but joined in with Mark and the students really just to see if I could still do it. The 140 hurt my shoulder a little but I am pleased to have got the first lifts since the injury out of the way.

Squat
5 x 70
5 x 120
1 x 140
1 x 150
1 x 160
2 x 5 x 120
10 x 70
Very pleased with this, I actually feel like I am training again, all the squats were well down, real arse on the floor stuff.

The above weights might not seem like much to some of you hardcore lifters out there, but tonights session has cheered me up no end. :) :) :) :)

[Finch]

Yes, legs ache today, a sure sign that I was doing some work last night.

[Finch]

Wednesday 1st November.

Still sore after Mondays session so will keep the weights light on the bench and will try some dead lifting again. The ASBO boys are due in again, apparently the taxi's laid on by the local youth service for them last week refused to take them.


Bench
10 x 35
10 x 35 close grip
10 x 10 x 60
The time between sets of 10 for the 60 kilo reps was just 3 minutes, believe me, 3 minutes never went so fast. I got to number 90 before I failed to lock one out.

Dead Lift
5 x 60
5 x 100
2 x 140
1 x 150
2 x 140
5 x 100
10 x 60
Still keeping the weights light and will build them up slowly, probably no more than 5 kilos a week until I am pulling up 200+ again.

The ASBO boys arrived to witness Sean half squatting 235 kilos 5 times and they seemed suitably impressed. Only 8 of them turned out tonight so I guess that equates to around 4 little old ladies not beiong mugged.

[Finch]

Wednesday 1st.
Forgot to mention, weighed in at 119.0 kilos.

[Finch]

Friday 3rd November.
Weighed in at 119.2 kilos, could do better.
Going out for a curry later so we rushed through tonights session.


Bench
10 x 35
10 x 35 close grip
5 x 60
5 x 70
3 x 80
2 x 90
1 x 100
2 x 90
3 x 80
5 x 5 x 70
10 x 60 close grip
These were all much harder than they should have been, probably because I am messing around with my grip width on the bar, I cannot seem to find a single grip position were my right shoulder does not feel a twinge when the bar is on my chest.

Squat
5 x 60
5 x 70
5 x 110
3 x 140
2 x 150
1 x 162.5
3 x 140
5 x 110
10 x 70
Quite pleased with this session, although the 162.5 was certainly not deep enough. I know this because at least 6 people told me so, they keep quiet when you go all the way down.
Tonights highlight for me was Big Andy and Kevin working up their reps on the deadlift. Andy was well pleased with his 3 x 270, he is working back slowly after some long term injuries and next year could see him being a serious contender again. However, Kevin also managed 3 x 270, at 90 kilos BW, un-equipped and 55 years old. The man is a dead lift monster.

[Finch]

Monday 6th November.
I have been reading through some of my earlier posts today.
Can I just apologise for my really bad spelling, I must take time to actually read what I am writing before I submit it.

Weighed in at 119.0 kilos, so I am satisfied with that after a heavy weekend. Lots of strong French beer whilst watching the Rugby on Sunday (I needed it almost as much as the referee needed my glasses), a good curry on Friday and people round for alcohol and nibbles Sunday night.


Bench
3 x 5 x 60
3 x 5 x 70
5 x 5 x 80 Actually I never managed 5 at all, only 4, 4, 4, 3, 4.
3 x 5 x 70
10 x 60
10 x 60 close grip
My right shoulder is still giving me problems on the bench I am actually lifting it of the bench prior to locking out my right arm and I, a) Do not know why. b) cannot seem to stop doing it. Probably subconciously trying to protect the injured shoulder.

Dead Lift
4 x 5 x 70
3 x 3 x 110
2 x 2 x 150
1 x 160
This was very hard work, but I am pleased to have completed the session.

The injury and consequential time off from training has set my lifts back around 20% or more, from 120 to 100 on the bench and from 205 to 160 on the DL, however the squat, which I have always hated is not to bad at 162.5 from 177.5.

[Finch]

Wednesday 8th.
Weighed in at 118.5 kilos, slowly going in the right direction.

This was a much shorter session than I was planning on. The gym was fairly quiet (in-between most lifters finishing and the ASBO kids arriving) so I decided to alternate my bench and squat lifts.


Bench 20 x 35
Squat 2 x 5 x 70
Bench 10 x 65
Squat 5 x 110
Bench 5 x 75
Squat 3 x 130
Bench 5 x 75
Squat 2 x 150
Bench 5 x 75
Squat 1 x 162.5
Bench 5 x 75
Squat 2 x 150
Bench 5 x 75
Very pleased with the 162.5 as it was a good full squat, much better than last Fridays effort.

At this point my phone started ringing (3 times before I answered it). The love of my life had arrived back in town early from a training course and requested collection from the station. Therefore I only managed 40 mins at the gym, about half of what I had planned to do. That said I was pleased with the work done.

[cricketman666]

deadlift 172.5kg

[cricketman666]

long term target 200kg by march

[Finch]

Friday 10th.

Weighed in at 118.75 kilos. Little change.

Strange session tonight, I seem to have lost my Bench Press somewhere along the line.


Bench
20 x 20
20 x 35
2 x 5 x 70
4 x 1 x 80
2 x 2 x 80
Yes you are reading correctly. 80 kilos and on 4 ocassions I could only manage 1 good lift. The session should have ended with 5 x 5 x 80.

Dead Lift
2 x 5 x 70
5 x 110
3 x 150
1 x 165
3 x 150
5 x 110
10 x 70
No problems here, this is exactly what I set out to do and all the lifts came up really nice and easy. I will be moving up to 170 kilos on Wednesday, but feel sure that it would have gone up tonight.
I can only put the shit effort on the bench down to the cold that has come on over the past 24 hours, I am having trouble breathing so I skipped all my usual CV work on the running machine.
This has without doubt been my worst effort on the bench for over 12 months, lets hope it comes back by Monday.

Kevin and Big Andy were DL'ing again tonight, there target was 2 x 295 kilos.
Andy succeeded but Kevin could only manage 1 lift, excuses were, couldnt grip, slippy floor, bad back, etc, etc, etc, poor old bugger.

[Rob Thomas]

long term target 200kg by march

LOL cricketman666, this is Finch's progress journal, it's not a general post about people's long term targets!

Finch: Perhaps we should rename this to Finch's Long Term Targets, what do you rekon?

[Finch]

LOL cricketman666, this is Finch's progress journal, it's not a general post about people's long term targets!

Finch: Perhaps we should rename this to Finch's Long Term Targets, what do you rekon?

Very good idea. How do I do that ??????

[Finch]

Monday 13th.

Spent the entire weekend indoors suffering with a heavy cold. My usual cure for a bad cold is 8 lemsips, half bottle of whisky and to watch Father Ted DVD's (just to make me laugh), however my wife has banned me from this (it might not have worked, but I could never remember how bad the cold was the next day). Something to do with the diabetes, so I just had to suffer (Has anybody noticed how women never get colds as bad as men?).

After a severe lack of activity over the weekend (not me, the England rugby team), I was not suprised to weigh in tonight at 119.1 kilos, I must also be carrying about 1/2 litre of green phleghmmy stuff around at the moment which does not help.

However, tonights workout was a pleasant suprise, I joined in with Kevin, Sean, Little Pete, Big Andy and Mark on the bench tonight and had a really good session.


Bench
20 x 35
5 x 60
5 x 70
3 x 80
2 x 90
1 x 100
2 x 90
3 x 3 x 80
10 x 65 close grip
This all seemed really easy, after the crappy effort on Friday I should learn that I am capable of either lots and lots of light reps, or smaller numbers of bigger weights. Not both.

Squat
5 x 60
5 x 100
5 x 130
2 x 150
1 x 165
5 x 100
10 x 60
Whilst I am happy with the 165 (although it was probably not deep enough), I bottled out big time, either side of the 165 was supposed to be 3 x 150. I think that this was because there was only Anthony and myself squatting at the time and your turn comes round really quick (my only rest coming whilst Anthony was wrapping 200m of bandage around his knees) and I was knackered.

Kevin, Sean and Anthony are lifting in the BWLA East Midland divisionals at Hitchin a week on Sunday whilst big Andy is going back up North for the BWLA North East divisional a week on Saturday. I will be travelling down to Hitchin with the lads, so if any body want's to come up and introduce yourself, it would be good to meet you. :) :) :)

[Finch]

Wednesday 15th.
Weighed in at 118.75 kilos, same as last Friday. Still suffering with the cold and have got a voice like Barry White at the moment. However, the arm / shoulder is no longer giving me any problems, except for a constant tingling in my right thumb (any ideas?).


Bench
20 x 35
5 x 60
3 x 80
2 x 90
3 x 1 x 100
2 x 90
5 x 5 x 80
10 x 60
10 x 60 close grip
Very pleased with this session, although the 100's were coming up uneven as my left arm is still stronger than my right. The 5 x 80's actually got easier the more I did.

Dead Lift
2 x 5 x 70
5 x 120
3 x 150
1 x 170
3 x 150
5 x 120
10 x 70
Very pleased with this, the 170 was tough but there is definately more to come, resisted the temptation to go higher.

Not many in tonight, I have not seen Danny's crowd for over a month, big Andy just did a quick squat session tonight as he has managed to ponce a free pass to the local Virgin active gym so he shot off down the road for a sauna / swim / pisstake at the local white tee shirt, tanned & gloved brigade, the last time one of our guy's went down there he managed to bend their bars, god knows what they will make of Andy. Mainly just Stuart, Kevin, Sean, Mark and me. The ASBO kids will also be down again later tonight.

Maximus the Russian was throwing 130 kilos over his head at the other end of the gym tonight. Our current crop of weightlifters need to watch out for this guy, he has applied for British citizenship and is adamant that he will be competing for GB at the olympics.:p :p :p

[Finch]

Friday 17th.

Spent all day travelling around foreign parts (Yorkshire), finally left Doncaster at 5:30PM for the long journey down th M1 (it is a very long journey on a Friday evening), got home at around 8, went for a curry. Did not make it to the gym.

Felt guilty about not going, so decided to go Saturday. Wife had other ideas.
Now Monday AM, still feel guilty, must work extra hard tonight.

[Finch]

Monday 20th.

Had the familly round for dinner on Sunday, so pretty much eating and drinking solid from 1:00PM to around 11:00PM, consequently I was fairly happy with weighing in at 118.9 kilos.

Still struggling with the cold/sore throat/snotty nose thing which has been dragging on for a couple of weeks now. Tonight was fairly quiet at the Farm, Kevin and Big Andy were getting in their last good session before competing in the BWLA regionals at the weekend, Anthony was just squatting, Mark, the students and a couple of "travellers", we often get the travelling community drop in for a session when they are parked up in a nearby layby. Mainly because A) We only charge them £1 per session. B) We are a fairly welcoming bunch and anybody can just drop by for a workout. C) We are keen to find 4 wheels on our cars when we leave. Their main problem is that they are only about for a couple of weeks at a time so they get no real continuity in their training.


Bench
20 x 35
5 x 60
5 x 80
3 x 90
2 x 100
1 x 105
2 x 5 x 85
10 x 60
2 x 10 x 60 close grip
This was a good session, and the 105 represents my best bench since before my injury.

Squat
5 x 70
5 x 110
3 x 150
2 x 1 x 165
5 x 130
10 x 70
Another good session but not quite as I planned. Everybody was very keen to point out that my 1st 165 was not deep enough, so I did it again and kept going down until Andy called out that I was down enough, he let me go down so low that I could have wiped my arse on the mat, however the important thing is that it came up okay, only for Kevin to tell me that he would have failed me for calling the bar a c***. Still it represents another positive move.


Tonight's highlight was Andy repping 235 on the bench and then holding 300 kilos for 10 secs. His target for next year is the 300 kilo bench and he is looking good at the moment.

Out for a curry again tomorrow, it's Kevin's 55th Birthday, so he will be closer to an M3 than an M1. :) :)

[Finch]

Very hung over today (to much red wine), serious curry evening yesterday (Kevins 55th birthday). Piizza for lunch today. Weighed in at 119.4 kilos. No suprise there then.

Very quiet at the gym again, some of the lads are lifting at the weekend so they are not doing much this week. However I feel bad about yesterdays dietary abuse so decided I needed to work extra hard tonight.

Bench
20 x 35
5 x 60
4 x 80
3 x 90
2 x 100 Failed 2nd lift with right arm not locking out
1 x 105 Failed right arm not locking out
5 x 5 x 85 managed only 5 5 3 4 4 again right arm problem
9 x 70 should have been 10 but right arm gives way
6 x 70 close grip
2 x 10 x 35
Notice a common theme above? Since my shoulder injury I have been having problems on the bench with my left arm appearing to be a lot stronger than the right. Every single lift is locked out on the left but the right just gives way when it comes to straightening out my elbow joint.

Dead Lift
5 x 70
5 x 120
3 x 155
1 x 175
2 x 3 x 155
2 x 5 x 120
10 x 70
Very pleased with this session, had no problems and there is definately more to come. The 70's and 120's were without a belt. 40 lifts in total.

I will be at Letchworth for the BWLA East Midlands (only watching) with Kevin, Sean and Anthony on sunday, come and introduce yourself if you are there. I'll be the one lusting after the meat pies and sausage rolls.:icon_ton:

[Finch]

Friday 24th,

Nobody at the gym tonight, only me. Scales locked away so do not know about weight. Went for quantity rather than quality tonight due to a lack of spotters.


Bench
20 x 35
5 x 60
5 x 70
10 x 5 x 80
10 x 60
2 x 5 x 60 close grip.
Nothing spectacular but failed the very last of the 10th set of 5 x 80, so I laid on the bench with 80 kilos on my chest for while.

Squat
2 x 5 x 60
2 x 5 x 80
2 x 5 x 100
2 x 5 x 120
2 x 5 x 100
2 x 5 x 80
10 x 60
More a session to practice technique and walking out than anything else.

This session was all done with light weights, however I still ached like hell on the Saturday morning.

[Finch]

Sunday 26th,

Went with Kevin, Shaun, Anthony and little Pete to the EM regionals at Letchworth.

Shaun won with a 225 squat, 115 bench and 205 DL for a 545 total in the 67.5's (not bad for 41).

Kevin could'nt be arsed to lose weight so lifted at 92 kilos in the 100's and won with a 272.5 squat, 162.5 bench and 287.5 DL for a 722.5 total (not bad for 55). Kevin was also reffing for the morning session,

Anthony had a bad day, no idea why he opened at 200 in the DL, I've never seen him do it before.

Little Pete reffed in the morning.

Met Funky Monkey, nice guy. By the way Funky, your referees were Kevin, Little Pete and Ian Kinghorn.

Ate most of the pies and would have ate more only somebody was poking their finger into the ones that were left and it kinda put me off them.

[Finch]

Monday 27th,

Spent 9 hours standing at a seminar today so did not get up the gym until late. On my own again and the scales are still locked away.

Something clicked in my right knee whilst warming up and it was causing me pain when walking (some might say a good excuse for taking it easy) so I kept the session light.


Bench
20 x 35
20 x 60
2 x 10 x 70
10 x 70 close grip.

Dead Lift
10 x 70
5 x 120
1 x 160
1 x 180

Not much content here I know, but it is hard to get motivated when you have had a long day, you are on your own in the gym and you know that you have got a hundred thing to do when you get home. Pleased with the 180 though.

I'll get back to some real work on Wednesday.

Did I mention that I bought a new pair of squat boots on Sunday for £15?
I love a bargain.

[Finch]

Wednesday 29th.

Weighed in at 119.45 kilos, higher than expected, must watch what I eat (and not eat it).

Strange workout tonight, planned session went out of the window as for some reason I was early and everybody else was late (are they trying to tell me something), so without spotters I did extra at the lighter weights, when the rest turned up I just fitted in with their session.


Bench
5 x 10 x 35
5 x 60
2 x 5 x 80
3 x 90
2 x 100 failed 2nd lift
1 x 105
2 x 1 x 107.5
2 x 3 x 90
5 x 80
2 x 10 x 60 close grip
5 x 80 close grip
Benching with Kevin, Pete the chair, Mark, Stuart and D.

Squat
5 x 70
5 x 110
2 x 150 should have been 3 but felt off balance
1 x 160
1 x 170
2 x 150
5 x 110
10 x 70
I also walked out with 180, 200 and 220 kilos, just to see what it felt like. Tried out my new squat boots which certainly feel more stable than the old wrestling boots I generally wear.

Anthony came in tonight, mainly to give us his excuses for the lifting he did ( or did'nt) at the weekend.

The arch on my right foot is giving me some grief today, it could be the new boots or the 220 walk out or both.

I have attached a picture of Kevin (70 years old :) :) :) ) and Sean from Sunday.

[Finch]

Friday 1st December.
Weighed in at 119.55 kilos, the weight is going the wrong way again. With a heavy weekend ahead I might break the scales on Monday night.


Bench
2 x 20 x 35
5 x 60
4 x 70
3 x 80
2 x 90
2 x 100
1 x 105
1 x 110
3 x 3 x 90
5 x 80
10 x 60
10 x 60 close grip
This was a long session and my right arm is definately a lot weaker than the left. The 110 locked out on the left a good few seconds before the right.

DeadLift
2 x 5 x 70
5 x120
2 x 160
1 x 185 3rd attempt
2 x 160
3 x 140
5 x 110
10 x 70
I can't believe it took me three attempts to get the 185 up. The 160's flew up and the 180 on Monday flew up, but my first two attempts at 185 came up no more than 6 inches. My program is for a 190 on Wednesday, the same weight as when my injury occured. :(

Monday night targets
Bench, 2 x 100 & 1 x 110
Squat, 3 x 150 & 1 x 170

[Finch]

Monday 4th

I was a little late getting to the gym tonight (5:45), but still expected to see a few people about, however all there was were 4 kids messing about with the weights (I threw them out a straight away, you do not piss about with free weights) and Maximus the Russian at the other end of the gym regularly throwing 130 kilos above his head. Consequently, with no spotters available my plan went out of the window and I kept the weights light.


Bench
10 x 40
10 x 40 close grip
5 x 60
2 x 5 x 70
2 x 5 x 80
10 x 70
10 x 60
10 x 60 close grip
Nothing difficult or taxing, a bit of an easy session really.

Squat
2 x 5 x 70
2 x 5 x 110
5 x 130
2 x 1 x 150
5 x 110
The 110's and below were without a belt.

Maximus certainly knows one end of a bar from the other, he was telling me tonight that he spent time at the Russian sports school studying weightlifting. He claims to have squat 260, benched 140 and DL'd 240 raw when he was at 80 kilos BW. When I asked him why he does not take up powerlifting, his response was "what is my incentive?" If he can get UK citizenship and get back to the weights he was lifting before he came to the UK, he could be British champion, in the worlds top 10 and apply for lottery funding / sponsorship with the 2012 olympics as his goal.

Mind you, who knows what they might have been pumping into him.

No weigh in tonight as the scales were locked away, spent 20 minutes on the running machine. Lets hope that some people are about on Wednesday.

[Finch]

Wednesday 6th December.

A really dissapointing night tonight. Turned up earlyish only to find Kev, Mark and Big Andy had finished, talked Mark and Kev into hanging around for 1/2 hour to spot me on the bench but that meant that the whole bench session was rushed.

Weighed in at 119.5 kilos, still the same, but considering I had two cooked breakfasts this morning, I suppose I should not be suprised. Had a 9:30 meeting in Newbury so left really early to miss the rush hour traffic round Oxford and had a full english in Abingdon Tesco's. Then when I turned up for the meeting, the guy insisted on buying me another full english in their company restaurant. How could I refuse?


Bench
20 x 35
5 x 60
5 x 80
3 x 90
1 x 100
1 x 105
1 x 110 Rubbish, came down fast and straight then did not move off chest
3 x 3 x 90 Last two sets were only 2 off, again right arm failing
3 x 5 x 80 Actually only 4,4,5
10 x 60
10 x 60 close grip
20 x 35 close grip
The entire session was over in 30 mins and my arms hurt like hell after, really dissapointed with the 110 effort.

Dead Lift
2 x 5 x 70
5 x 110
1 x 150
Absoloutely no problems to here and I was convinced the 190 would come up, however, I stood up with 190 on my first attempt but could not straighten my back, despite fighting to straighten it out for what seemed like 5 minutes before I finally had to drop it, the second attempt came about 12 inches off the floor and by the third attempt I could only manage about two inches. By this time I was knackered and feeling light headed. I should have continued with 3 x 3 x 150 however on my first two attempts I could not get 150 off the floor???:oops: :oops: Finally got the 150 up once then finished with
5 x 110
10 x 70
Afterwards my back was so painfull that I could not stand up straight.

The long term target seems bloody miles away at the moment.

[any1uno]

Good job Finch.

I'm not sure if anyone has told you (at least in my skimming through the posts...)....remember that muscle weighs more than fat. What you are burning off is being replaced.

You're making good gains in your strength.

For your sore joints have you tried glucosamine, CHondroitin, MSm caps?

For your diet have you considered eating 5-8 times a day only smaller meals?

Just curious. Keep at it...stay strong.

[Finch]

Good job Finch.

I'm not sure if anyone has told you (at least in my skimming through the posts...)....remember that muscle weighs more than fat. What you are burning off is being replaced.

You're making good gains in your strength.

For your sore joints have you tried glucosamine, CHondroitin, MSm caps?

For your diet have you considered eating 5-8 times a day only smaller meals?

Just curious. Keep at it...stay strong.

Are they legit?


Do you think that I should cut back on the 12 times a day I currently eat - I am sitting in a little chef as I write?

[Funky_monkey]

finch - i know that glucosamine sulphate and chondrotin are 100% legit. takes around a week for it to build up in the body but it does work. i think they may have glucosamine and chondrotin all in one at holland and barrett. i know they have them individually. look out for the offers. at least one of them is bound to be on special offer at some time or another.

i agree with any1uno - if you're making gains in strength then it's most likely that there is fat being burned and muscle being gained. do you have any "before" pictures to compare yourself with now? as you see urself in the mirror all the time, the changes are so small you don't recognise them. if you compare an older picture with a more recent one, you'll see the big difference.

[Finch]

Friday 8th December.

After the poor effort on Wednesday, Friday was a much better session, Kevin cried off sick so it was just Mark, Little Pete, Big Andy and D.


Bench
20 x 35
5 x 60
4 x 70
3 x 80
2 x 90
1 x 100
1 x 105
2 x 1 x 110 Failed ist lift but got it 2nd time
2 x 100
2 x 3 x 90
3 x 5 x 80
10 x 70
9 x 70 close grip, should have been 10 but bombed on last effort
20 x 35
Very pleased with this session, just three of us lifting so your turn was coming round really quick. The right arm is still very much slower than the left though.

Squat
2 x 5 x 70
3 x 110
3 x 140
2 x 2 x 155
5 x 130
7 x 110
10 x 70
Again, very pleased with this session, my back hurt like hell though afterwards. The attached picture is the second set of 155's with Big Andy and Mark spotting.

[Finch]

Monday 11th.

Weighed in at 119.65 kilos, going the wrong way again. I really must increase my CV work.
A good crowd at the gym tonight, a pity they were mostly leaving as I got there.


Bench
20 x 35
5 x 70
4 x 80
3 x 90
2 x 100
1 x 105
1 x 110
1 x 112.5 Needed a touch from the right spotter to keep it going
2 x 100
3 x 3 x 90
10 x 70
3 x 20 x 35 close grip
Pleased with this session, lots of good lifts and I feel that the strength is slowly coming back.

Dead Lift
2 x 5 x 70
5 x 120
2 x 2 x 160
4 x 140
6 x 120
8 x 100
10 x 80
I was unsure about going for a 190 again after the first 160's however I changed my mind as my back was giving me some pain it the 160 felt heavy enough. Otherwise this was a good session, completed in around 20 mins.

Hoping to get a training session in whilst in Glasgow on Wednesday.

[Finch]

Wednesday 13th.

Travelled up to Glasgow this morning, left home at 5:30AM. Had a couple of business metings in the afternoon and then went for a quick sesion.

I tried the VENICE gym, as recommended by Jim Mutrie. Had a quick chat with the boss, Derek Black, who seems like a nice enough bloke. There were not many power lifters about and as I was tired I kept the session short.

Bench
20 x 40
10 x 60
8 x 5 x 80
2 x 5 x 85

Squat
10 x 60
2 x 5 x 100
5 x 2 x 140

No problems with any of the above. However, the gym has lots of mirrors all the way round the walls, in fact you stare straight into one whilst you are squatting. This is so deppresing for a fat ugly bastard like me. The side on mirrors have made me realise that I am actually deeper than wide (i am not going to explain).

Also, a couple of guys started squatting after I had finished (you could tell they were not into powerlifting), they were doing what can only be called 1/4 squats at 130 kilos. I so wanted to say something witty/sarcastic and those of you that know me must realise how difficult it was for me to bite my lip.

However, I can recommend the VENICE gym if you are looking for a good workout in Glasgow.

[Finch]

Friday 15th.

Breakfast at the Holiday inn.
Lunch with customer at Haggs Castle Golf Club
Dinner with customer at Ashoka indian restaurant.

No training.

Mondays weigh in will be very depresing. :( :( :(

[Finch]

Please Note: After reading my postings again, I should inform you that my spelling is actually fine, it is my typing that is shit.

[Finch]

Monday 18th.

Back at the Farm tonight after my Scotland trip.
Arrived late (about 6) and most of the guys had left, Kevin had locked the scales away so I could not weigh myself, what a shame.
Just Mark and Max training and 4 kids from the youth club next door. I threw the kids out after about 5 minutes as they were pissing about with the boxing gear whilst Max was doing his snatch reps at 130 kilos. Far to dangerous to have a bunch of kids pissing about. They were a bit lippy when they left and I had to keep nipping out afterwards to check that our cars were okay. We'll have to set Danny onto them if they come back on Wednesday.

Bench
20 x 35
5 x 75
5 x 80
3 x 90
2 x 100
2 x 1 x 112.5
2 x 100
3 x 90
5 x 5 x 85
5 x 70 close grip
2 x 10 x 35 close grip
Very pleased with this session although Max had to touch the bar for me on the right hand side on both the 112.5's. I'm sure I'll have it clean before Xmas.

Dead Lift
2 x 5 x 70
2 x 3 x 120
2 x 165
2 x 160
3 x 150
2 x 3 x 140
Again pleased with this session, just doing some ground work before I attempt the 190 again on Friday.

Whilst I was in Glasgow, the rest of the lifters went out for a Xmas dinner at a local Indian. Bastards waited until I was away. Do you think they are trying to tell me something?

[any1uno]

Good job Finch. Sorry I didn't respond earlier about the supps being legit. Yes they are. They are over the counter. You can try a temporary fix to get through your lifts too...Stopain Spray. I'm not sure if they sell this across the pond but found it to be a life saver for me! It's helped me get through my bench workout where my rotator cuff has given me problems before. Well..that and doing more rotator cuff movements before the bench helps too.

Keep up the great work. Your log looks good.

Take care and be strong.

[Finch]

Wednesday 20th.

Crap session tonight. Not many in. Weighed in at 119.1 kilos so not too bad. Kevin Andy and Stuart were doing 1/2 squats up to 320 kilos but they had all left within 45 mins of my getting there so no real spotters again.


Bench
10 x 35
10 x 35 close grip
5 x 60
2 x 5 x 80
3 x 90
2 x 100 struggled with 2nd
1 x 112.5 failed miserably
2 x 102.5 failed 2nd
3 x 3 x 90
Everything just felt soooooo heavy tonight, talked Kevin into spotting the bigger lifts before he left, so i might have rushed them a bit (thats it, blame someone else).

Squat
2 x 5 x 70
5 x 110
2 x 150
5 x 110
Crap. No spotters and bored of being in the gym on my own, so I went home.

Must get more committed.
Dead Lift on Friday.

[Finch]

Friday 22nd.

Not many in attendance again. Big Andy, Kevin, Little Pete and D. Weighed in at 119.05 kilos, a slight improvement.


Bench
10 x 35
10 x 35 close grip
5 x 70
3 x 90
2 x 100
1 x 112.5 YES
1 x 115 Failed about half way up
3 x 2 x 102.5
5 x 90
10 x 70
10 x 70 close grip
10 x 35 wide grip
10 x 35 close grip
Very pleased with this session.

Dead Lift
5 x 70
5 x 120
1 x 160
1 x 190 YES, slow but sure
5 x 120
The 190 came up first time, however it took so much out of me that I had to curtail the remaining session. I was going to do 3 x 2 x 160 after the 190 but I could not get it of the floor more that about 3 inches.

2006 Progress.
Bench.
Start 2006 102.5
Best 2006 120
End 2006 112.5

Squat
Start 2006 160
Best 2006 177.5
End 2006 170

Dead Lift
Start 2006 180
Best 2006 205
End 2006 190

Total
Start 2006 442.5
Best 2006 502.5
End 2006 472.5

All the best lifts were around July/August prior to the injury that took me out for a couple of months. An overall improvement though of about 7%.

Merry Xmas and Happy New Year.
No more training now until January 3rd.

[Finch]

HAPPY NEW YEAR TO ALL OF YOU.

I'm just back from spending the Xmas week at the farm in France. A whole week of renovation work. 70 square metres of floor tiles laid and grouted, just 155 to go, plus the upstairs bedrooms. If there is any upstairs left after the rain pissed in all week.

Having lifted nothing heavier than crepe's, wine and floor tiles since a week last Friday, I think that I will take it easy at the gym tonight.

Good Luck with all your targets for 2007.

[Finch]

Wednesday 3rd January.

First time at the gym for 12 days. Weighed in at 118.4 kilos, can' be bad. Not many folks lose weight over Xmas!


Bench
10 x 40
10 x 40 close grip
5 x 60
5 x 80
3 x 90
4 x 90
5 x 90
3 x 90
3 x 4 x 90
7 x 70
10 x 60
Easy session for first time back, benching with Mark and Pete the chair. I would have liked all the 90's to have been 5x, however it felt like a good workout.

Squat
Everybody cleared off before I started my session, so with no spotters it was shorter and lighter than expected.
2 x 5 x 75
2 x 5 x 95
2 x 5 x 115
2 x 135
Everything but the 135's was done without a belt. I took every single squat right down to the point were I was resting on my calves and I paused every one for 2-3 seconds before standing up. (Has anyone ever tried this?). I found it tougher to start pushing off from stationary rather than kind of bouncing up. Calves were painfull at the time.

Kevin, Big Andy, Little Pete and Anthony were all on the way out when I arrived, so I have no idea what they got up to today.

Deadlifts and bench on Friday, again I think that I will keep it light and work back slowly.

[Finch]

Friday 5th.

Weighed in at 119.1.
First let me say that after my "easy" squat session on Wednesday, my legs were more painfull on the Thursday than I can ever remember them being after a squat session before.
A good crowd at the gym today, joined in with Danny and his bench group, they seem to have been away for about 3 months. Gordon was also back today doing some light work. Apparently he had some kind of mild heart attack back in November, he is only in his 30's.


Bench
5 x 60
5 x 80
2 x 100
1 x 110
1 x 112.5
2 x 100 failed second lift
2 x 100
3 x 3 x 90
10 x 70
I was hoping to do 5 x 2 x 100 but they were not happening so i dropped down to 3 x 90.

Dead Lift
2 x 5 x 70
2 x 5 x 110
2 x 3 x 150
5 x 110
10 x 70
Nice easy session to start the New Year with.

[Finch]

Monday 8th.

Everybody seems to have left early today so the scales were locked away when I got to the gym (Probably a good job after the weekend). Just Pete the chair who had his lad with him and Maximus the Russian in attendance.
Still keeping the sessions light due to a lack of spotters.


Bench
10 x 35 close grip
10 x 35
5 x 70
5 x 80
5 x 5 x 85
5 x 75
10 x 65 failed 10th lift
10 x 65 close grip
10 x 35 close grip
This might not seem like much but the whole session took no more than 25 mins. During the failed lift my right arm simply turned to jelly, completely wiped out, luckily for me Stuart had just popped in to see who was about and took the bar off me.

Squat
5 x 70
5 x 80
2 x 5 x 100
2 x 5 x 120
2 x 140
180 walk out.
A similar session to last Wednesday but with an extra 5 kilos on the bar. without spotters I was not going too heavy. Walked out with 180 kilos just to see what it felt like, answer - bloody heavy. 180 would represent a PB for me.

Hoping to increase the weights slowly as January progresses and I am not looking to really go for PB's again until late February.

[any1uno]

Keep up the good work Finch. Powerlifting is a hard road to follow but it's very rewarding. Nice to see you pushing it with the walk-outs. A PB is always a good thing.

Take care...

[Finch]

Keep up the good work Finch. Powerlifting is a hard road to follow but it's very rewarding. Nice to see you pushing it with the walk-outs. A PB is always a good thing.

Take care...

Thanks pal, it's nice to know somebody reads my ramblings.

[Pork Pie]

Thanks pal, it's nice to know somebody reads my ramblings.

I read your training log regularly Finchy. I think you are doing as well in the gym as you are doing badly on your never ending diet!!;) :D

[Rob Thomas]

Yep, me too. I follow most of the journals here as a matter of fact!

[any1uno]

We're all interested and supportive Finch. Wish I could be there to train with you some time but..the plane ride wouldn't work for me on a regular basisi!

Keep up the great work.

[Finch]

Wednesday 10th.

Weighed in at 119.25, however, this is not too bad considering my unfortunate situation earlier today. Drove all the way to Derby for an 11:00AM meeting only to get a call just before I got there saying it had been put back to 1:00PM. What is a man to do? My only options were 1). Macdonalds. 2). Burger King. 3). Sit in the car for two hours. I chose Burger King, extra large, Angus burger meal, with cheese and bacon. I'm so weak.

However, many thanks to Pork Pie, any1uno and Rob Thomas for your comments. It's nice to know people are out there.

A good crowd in the gym tonight, Kevin and Big Andy were trying to break the squat bar, sets of 5 half squats at 320 kilos for Kevin and Andy went higher. Anthony, Mark, Pete the chair with his lad and his mate, Stewart, D and his little brother, the list goes on. Training is so much better when there is a good crowd in.

Bench
10 x 35
10 x 35 close grip
5 x 60
4 x 80
3 x 90
10 x 2 x 100 Actually it went 2 2 1 1 2 2 2 1 1 1
3 x 80
3 x 80 close grip
5 x 70 close grip
10 x 60 close grip
10 x 60
Very pleased with this session, the singles at 100 kilos were more like 1 1/2's the left arm is locking out on the second lift but the right arm is stalling about half way. I end up going purple in the face just trying to lock the right arm out.

Dead Lift
5 x 70
5 x 110
2 x 150
2 x 160
2 x 170
3 x 150
5 x 110
10 x 70
Very pleased with this session, the weights came up okay and I completed everything I had planned and resisted the tempatation to go higher. Lifting with Stewart and Mark. Mark must be some kind of freak, he is pushing 50, weighs around 85 kilos and his idea of dead lift training tonight was 2 x 70
1 x 110 1 x 150 1 x 190 1 x 210 1 x 222.5 (a new PB). However, he stands with his legs straight, bends over and stands up with the bar, (he must have the strongest back in town) completely unequipped and just 18 months after a heart attack. At least he has come of the ciggies now. Kevin said "Doesn't that inspire you? Answer: No it pisses me off!

[Moz]

Finch im gutted to hear about your injury after all the hard work you've put in.

All those cups of coffee contian so much caffine, lay off mate.
As for your diet you should be trying to eat little and often never skipping breakfast. if you carnt stomach brekkie get a blender and have a fruit smoothie to put some sugars in. Then 2 hrs later have a small meal containing carbs and protein (eg peanut butter buttie on wholemeal bread). because your trying to lose weight and im guessing because you work in an office your not going to be to active for the rest of your meals ( you have around 6 small meals a day including brekkie, also a protein shake and a small apple 1.5 hrs before traning is a meal) should be high in protein low in cabs and low in fat. no carbs before bed including wine, thats why brekkie is so important. and itll start your metabolism off in the right direction

[Moz]

p.s. i can give you loads of good nutrition advise if you wont it

[Pork Pie]

[CENTER]Wednesday 10th.

Weighed in at 119.25, however, this is not too bad considering my unfortunate situation earlier today. Drove all the way to Derby for an 11:00AM meeting only to get a call just before I got there saying it had been put back to 1:00PM. What is a man to do? My only options were 1). Macdonalds. 2). Burger King. 3). Sit in the car for two hours. I chose Burger King, extra large, Angus burger meal, with cheese and bacon. I'm so weak.



You should have nipped around to the local Sainsbury's and bought a half roast chicken, some fruit and a bottle of water...and a copy of The Independent. That's what I would have done mate.

You are fcuking yourself up eating all this crap Finch. You owe it to yourself to eat better.

[Moz]

well said pork pie. the options are always there, sometimes you've gotta look a little harder. if have to go McD's i think there fillet of fish is quite high in protein and has a lot less fat than burgers, they also do fruit instead of fries but if your any thing like me you'd be hungry again 10 minutes later.

you can get away with the odd pizza, burger whatever just dont make it everyday. start eating good and your pallet will change and you no longer wont the junk.

glad your in the gym regular tho Finch. keep up the hard work

[Finch]

Friday 12th.

Thanks to everyone regarding the diet advice, I have decided to have a healthy eating weekend (start small and work up) to see how it goes. Weighed in at 119.8 so still going the wrong way.

Another good crowd in tonight, Benching with Kevin, Big Andy and Little Pete. Squatting with D and Mark (actually they only managed three sets between them).


Bench
10 x 35
10 x 35 close grip
5 x 60
5 x 80
10 x 2 x 100
8 x 75
6 x 75 close grip
A similar session to Wednesday, however the 100's all went up a lot better, it was only the 10th pair that I struggled with.

Squat
5 x 70
5 x 120
2 x 140
1 x 150
1 x 160
2 x 140
5 x 120
10 x 70
An acceptable session I feel. I could have / should have doubled the 160 as it probably did not go down far enough, despite it not feeling to heavy.

[Finch]

Monday 15th.

Weighed in at 119.75, so much for my healthy eating weekend. Ate lots of raw fruit and veg. Drank green tea, fruit smoothies or water. Apart from going for a curry on saturday night, I thought I was really good. I guess that the curry did not help but my intake was much healthier and way down on a normal weekend.

Benching with Kevin, Big Andy and Little Pete tonight, Andy was trying out his new bench shirt, it took us 20 mins to get him into it, however he doubled 270 kilos, well almost, he could'nt actually get it down to his chest fully (about 3 inches short). The ease at which the bar flew up though suggests that a 300 kilo press could be on the cards at the british bench in a few weeks.


Bench
10 x 35
10 x 35 close grip
5 x 70
4 x 80
3 x 90
2 x 100
1 x 110
2 x 1 x 115 needed a touch from the spotters on both lifts
2 x 100
3 x 90
8 x 80
10 x 70
10 x 70 close grip
Reasonably pleased with this sesion, the 110 was a good lift and I reckon I would have had 112.5 as well.

Dead Lift
5 x 70
5 x 110
3 x 150
3 x 1 x 190 Failed all three lifts miserably
1 x 180
1 x 150
5 x 110
This was really dissapointing, the 3 x 150's were easy and I felt really good, however the 190's barely got of the floor. After a 5 minute break I managed to pull 180 but it was tough. Maybe the jump to 190 was to far. I first lifted 190 in Feb 2006, so my Dead Lift progress is looking grim.

The wife and I have decided to go skiing f:shock: or a week (never been before), so no more lifting until Wednesday 24th.

[Finch]

Wednesday 24th.

First day back after a weeks skiing in Poland. Actually we only spent two days skiing as there is not a lot of snow about at the moment, but the Tatra mountains are a fantastic place to visit.

Weighed in at 118.75 kilos, suggesting that Polish beer and vodka is good for the diet. Just a light session today to get the muscles working again.


Bench
10 x 35
10 x 35 close grip
5 x 65
3 x 5 x 75
5 x 5 x 85
3 x 5 x 75
10 x 65
This was much tougher than it should have been, taking a week off is not good for me.

Squat
2 x 5 x 70
5 x 110
3 x 130
5 x 110
10 x 70
I was intending to do a pair of 150's, however my knees are still a bit sore from the skiing (BAD EXCUSE).

Must get more into it on Friday.

[Finch]

Saturday 27th.

Could not get to the gym on Friday so went to the gym on my own on Saturday afternoon.

No spotters, in fact nobody else at all in today, so kept the weights light and went for quantity rather than quality.


Bench
10 x 35
10 x 35 close grip
5 x 70
10 x 5 x 80
5 x 70
5 x 70 close grip

Dead Lift
5 x 70
5 x 110
5 x 2 x 150
5 x 110
10 x 70

Not to dissapointed with the session overall in fact I was fairly pleased with how good the dead lift felt.

I am now going to have a couple of weeks where I really look to work on the diet and perhaps drop a few kilos.

[Finch]

Monday 29th.

Got to the gym on time today. Weighed in at 118.65 kilos, a slight improvement. A good crowd in today (About 12). Benching with Kevin and Big Andy. After being beaten to the 300 kilo bench, Andy has decided to take the forthcoming British Bench a little more relaxed and will only be looking for around 260 out of his old suit. He doubled 245 today (good pause and press command) wearing it.


Bench
10 x 35
10 x 35 close grip
5 x 70
3 x 90
2 x 100
1 x 105
3 x 1 x 110
3 x 2 x 100
10 x 60
10 x 60 close grip
Very pleased with this session, the 110's got easier and the 3 x 2 100's were easy. With 2-3 months of good, un-interupted training ahead I will be looking at pushing my PB (120) again come March/April.

Squat
5 x 70
5 x 110
2 x 150
1 x 160
1 x 165
4 x 130
6 x 110
8 x 90
10 x 70
This was the toughest squat session that I have had in recent months and I am really pleased with the outcome, all the big lifts were deep enough and I am sure that there is more to come.

I was squatting tonight with Stuart and Kevin who are both competing on Sunday in the East Midlands un-equipped at Letchworth. Stuart is looking for PB's, Kevin is just looking to get the qualifying for the British un-equipped. Is anybody else going down? I will be there to offer my support.