500/550

[Ben "tricky" Burgess]

500 raw 550 equipped is the goal of this journal. Want that by xmas at the latest. Currently got probably around 470/505.

Routine will look something like:

1.
RE Sq
Box Sq 5x5
Extra High Box Sq 5x5
Hypers 3x8
Band Glutes 3x10

2.
Bench Lower
OHP 5x5
Weighted Wide Chins 5x5
Thickbar Pendlay Row 5x5
Pause Flyes 4x8

3.
SE Sq
Sq or Sq+DL (alternating, raw and eqp waved weekly) 5x5 Sq or 3x3 Sq+Dl
Band GM or Rack Pulls (alternating, Rack Pulls on the non-DL weeks) 5x5
Hypers 3x8

4.
Bench Upper
Bench (raw and eqp waved weekly) 5x5 or working up in 3's
Floor Press 5x5
Chest Supported Rows 5x5



The lower sessions are set up semi-WSB style (but im working RE and SE) and the bench sessions semi-MM style (one session to work on bottom end and one on top end), but I will be mainly hitting 5's and 3's on the big lifts and 5's and 8's on the assistance work as my goal at the minute is to build a decent strength BASE for PL whilst learning my gear. I dont think im advanced enough to need to worry about bar speed at the moment. Just need trench work. :twisted:

[Ben "tricky" Burgess]

15/8/6

SE Sq

Sq (40 Cent)
140/3
160/3
160/3
160/2 (http://media.putfile.com/Sq160x2Edit)

DL (40 Cent)
140/4
160/3
180/3
180/3 (http://media.putfile.com/DL180x3Edit)
160/3

Band GM (triple choked blues)
60/6
60/6
70/6
70/7

Hyper
15/8
20/8
20/8

Obviously depth and lockout are the main areas i need to be working on sq/dl wise...

[Ben "tricky" Burgess]

Band GM Vid (http://media.putfile.com/BandGmEdit)

[Ben "tricky" Burgess]

16/8/6

Bench Lower

Strict OHP - 55/5, 57/5, 57/5, 57/5, 55/5

Wide Pronated Hang Pause Chin - 25lb/5, 30/5, 30/5, 30/5, 25/5

Pause Flye - 30lb/8, 35/8, 35/8, 30/8

CSR - 60/8, 60/8, 65/8, 60/8


Solid enough...

[Joel Di Battista]

140 bench this Sunday mate...

[Ben "tricky" Burgess]

Hmm maybe...hope so fo shizzle!

18/8/6

11" Box Sq - 115/5, 117/5, 120/5, 120/5, 117/5

High Narrow Stance Box Sq - 120/5, 140/5, 150/3, 140/5, 140/5

Hyper - 20/8, 20/10, 20/10

Band Glutes - (doubled blue) 10, 10, 10


Quite good shit, there were a couple of rep PB's in there but im way to hardcore to count em' ;) :D

[Ben "tricky" Burgess]

20/8/6

Bench Upper

Bench (42 F6)
120
130
132.5
135f
135


3 Board Closish Grip (raw)
100/3
100/3
120/2


Pendlay Row
80/5
100/5
100/5
80/5

Band OHP
Band Rear Delts...



My lockout sucks and i cant arch properly in a shirt. Other than that not 3 bad!

[Ben "tricky" Burgess]

21/8/6

RE Sq

Med Box Sq - 120/5, 130x4x5

Sumo Rack Pull - 180/5, 200/5, 210/5, 220/5, 220/5

Hyper - 20x3x10

Ab Pulldown - 35x3x8

Side Bend - 28x3x8


Box Sq's were lower than my normal high box squats and were from just under my weak point, about 2" above parallel. Hard even though weight was fuck all. Rack Pulls were easy should have got more weight on.

[Joel Di Battista]

Where you pulling the rack pulls from?

[Ben "tricky" Burgess]

Where you pulling the rack pulls from?
they were from like mid thigh, too high really (although only by an inch or two...) but i was training in a shit gym with no power rack.


24/8/6

Bench Upper

Pause Bench - 90/5, 95/5, 95/5, 95/5, 90/5

CG Floor Press - 60/5, 70/5, 80/5, 75/5, 70/5

CSR - 60/8, 65x3x8

Cubans - some...


Seems as though eqp benching hasnt helped my raw bench much but has helped the FP somewhat (no great surprise then)...Last time I floorpressed it was as an SE (main, 1st) excersise and I only got about the same as ^^ even though this time it was AFTER 5 sets of benching.

[Ben "tricky" Burgess]

25/8/6

SE Sq

Sq (40 Cent)
140/3
150/3 (http://www.youtube.com/watch?v=3b1siFVeyMY)
160/3 (http://www.youtube.com/watch?v=2xWrmx9rn6I) like a total dick i set the pins too high so the abr bounces off em every rep
170/3 (http://www.youtube.com/watch?v=85oS0BpYkew) spotter is stood in the way but you can kinda see through his legs!
160/3

GM
60 + dc blue - 6
70 + tc blue - 6
65 + tc blue - 6
65 + tc blue - 6

Hyper
22.5kgx3x10

Side Bend - 30x2x10
Heavy Ab Pulldown - some.



That was a good session, not particulary because of the weights but i finally felt right in the suit. Sat back a lot more, depth came easier, though I still need another 1/2" - 1" to be sure I think and can still sit back more, though you can see in one vid i actually rock on my heels cos im pushing so far back.

[Ben "tricky" Burgess]

oh yeah, im a scrawny little 79.5kg today. Once this holiday is out the way and i can get fat again im hoping this journal may well be done.

[Joel Di Battista]

Much better mate! Looks like the suit is broken in, start ramping the weight up... ;)

[Ben "tricky" Burgess]

170 again seeing as youtube was gaying u p the other one (http://media.putfile.com/dftyheh)

[Ben "tricky" Burgess]

back off holiday...

skinny and weak as per.

19/9/6

Pistol Sq - 10/10:10, 10/8:8, 10/8:8

Band GM (doubled blue +60) - pin 6/8, pin 6/6, pin 6/6

Hyper (doubled blue) - 3x10

Ab Pulldown - stack 2x10

Side Bend - 25x2x10

[Ben "tricky" Burgess]

20/9/6

Bench Lower

OHP - 55/5, 60/5, 60/5, 57.5/5, 57.5/5

WG Pronated Hang Pause Chin - 5/8, 5/7, 5/6, 5/8

DE Bottom Position DB Bench - 27.5/8, 27.5/8, 27.5/7

Rear Delt Raises + Band Pullaparts - (blue) 3x12

Curls - 30x2x10



There is a distinct lack of 'proper' work in the last 2 days, it Joel DB's fault for gay'ing up my routine by making me do ME BEnch on Fri instead of ME Sq. :shock:

[Ben "tricky" Burgess]

12/9/6

Raw Sq - 135/3, 145/3, 150/3, 145/3

RDL - 120/8, 120/8, 120/8, 100/8

Side Bend - 125/10, 25/10

Crunch - 10/10, 10/10


Better squatting tonight, my spotter said i was under par no problem. Thats probably a raw rep PB which would have to be the bentest PB ever so im not claiming it. I hate using IVANKO weights (25k plates) and collars, it looked like there was jack shit on the bar! When your only moving the poundages i am you need all the help you can get to look strong.

I was RDL'ing like a goddam retard. That has to get better.

[Icepick]

haha nice squatting,re - plates,it could be worse,you could be using 50k plates,2 on each side makes 220k.

[Ben "tricky" Burgess]

you could be using 50k plates,2 on each side makes 220k.
well in that case, it wouldnt be worse as id not be using them. On account of me not being strong enough :(

BTW i hope you get tested at that comp in Oct then your dastardly 'yeah im just a natural freakazoid' lies will all be uncovered. :D Seriously, you are lifting well ATM.

[Icepick]

haha,as a matter of fact,I just came off chesteze as the eph in them can make you fail a drugs test,yes my progress is ok,but its nothing special,we have a 18 yr old dude that is outlifting me and a numbers of the guys in training.

[Ben "tricky" Burgess]

26/9/6

11" 'Naked' Box Sq - 110/5, 120/5, 122.5/5, 117.5/5, 117.5/5

Pistol Sq - 10/8:8, 15/6:6, 15/6:6, 10/8:8

Band Glute - (double blue) 3x10

Hyper - 30/10, 30/10, 30/10

Side Bend - 30/10

Ab Pull down - stack/10



Good session tonight, I really felt awesome endurance wise, had good work capacity. Really surprising considering i iust have done 40 pints or so over the weekend. I think this CEE ive been taking is really starting to help. A few rep PB's knocking about there...

'Naked' means no belt, no wraps, no suit nothing.

[Ben "tricky" Burgess]

27/9/6

1st session on a Metal Militia bench routine to try and bring my pathetic homo bench in line with my sq/dl.


Raw Bench - 90/3, 95/3, 100/3, 95/3, 85/3

1" Board Press - 90/3, 95/3, 90/3
2" Board Press - 90/3, 95/3, 90/3

Bottom Position Rack Press (pin 7) - 60/8, 60/8

Wide Grip Chin - 10, 8, 7

Rear Delt Raise (blues) - 15, 15, 15

Band Pullapart (blue) - 15, 15, 15


Hot damnagbit that was a fair old bit of volume...I didnt even do everything I was meant to, the Bottom Pos Rack Press should have been 5x5, I just knocked out a couple of light sets at 8's cos my shos were knacked!

[Ben "tricky" Burgess]

29/9/6

Sq (40 Cent) - 140/3, 160/3 (http://www.youtube.com/watch?v=foKGRV5ZsPY), 170/3, 180/3 (http://www.youtube.com/watch?v=foKGRV5ZsPY) (ish)

BTK Rack Pull - 175/5, 185/5, 185/5

Pull Through - 11/10, 13/10, 14/10

Side Bend - 35/8. 35/8

Situps - 10/10, 10/10

[Hanley]

27/9/6

1st session on a Metal Militia bench routine to try and bring my pathetic homo bench in line with my sq/dl.
!

Ohhhh...I'm interested to know how that'll work for someone around the same level as myself. Keep me updated!!

[Ben "tricky" Burgess]

Ohhhh...I'm interested to know how that'll work for someone around the same level as myself. Keep me updated!!

sure thing....FYI the routine im following is:

Day 1 - Raw and Lower end Strength

Raw Bench - work up to 3RM in 10lb increments, 6+ sets

Board Presses - 1 board 3x3
2 board 3x3

Bottom Position Pin Press - 6x3

Chins - 3x10

Rear Delt Work - 3x10


Day 2 - Shirt and Top End

CGB - work up to 3RM in 10lb increments, 6+ sets

Shirt Bench - start from where left off with CGB, work up to 1RM

Board Presses - 3 board 3x3
5 board 3x3

Lockouts - 6x3

Seated Row - 3x10

[Hanley]

Holy volume. That's insane.

[Ben "tricky" Burgess]

30/9/6

CGB - 80/3, 85/3, 90/3, 95/3, 100/3 (warm up)

Shirt Bench - 100, 110, 120, 130, 130, 130 (no touch :( )

4" Board Press - 100/3, 100/3, 110/3, 110/3, 110/3, 110/3

Seated Row - 3x10

Tricep Push Down - stack x 3x10



Im ditching the shirt for now, its totally pointless. I cant lockout owt that I can touch. Once I can comfortably lock out 140 (from say a 2" or 4" board) i'll get back in it. Was a bit short of time today so ditched the Pin Lockouts in favour of Tricep Push Downs (gay i know, but i did the rows and the pushdowns in 4 mins, i wouldnt have got the Pin Lockouts in).

[Ben "tricky" Burgess]

3/10/6

11" 'naked' Box Sq - 115/5, 120/5, 125/5, 120/5, 115/5

Pistol - 10/6:6, 15/6:6, 15/6:6, 15/6:6

Hyper - 15/8, 10/10, 10/10

Band Glutes - (db) 12, 12, 12

Side Bend - 35/8, 35/8

Crunches, Ab Pull Downs etc...



Box sq is coming on pretty good. Felt like i could not be in any way arsed to do pistols but got through it, felt better after. Have been cheting myself with hypers...i can hold a 40kg db and swing away till the cows come home and then drink their sweet booby juice. Putting a plate behind me swede and pausing at the top and bottom is way harder and more beneficial.

[GOE1988]

how cum u do so many sets on the 4 board, just hit a few triples to warm up, then do doubles, increasing the weight until u cant ge a sngle!

[Ben "tricky" Burgess]

4/10/6

Raw Bench - 80/3, 85/3, 90/3, 95/3, 100/3, 105/2

1" Board - 95/3, 95/3, 95/3

2" Board - 95/3, 95/3, 95/3

Bottom Pos PIn Press - 60/8, 70/5, 70/6

WG Chin - 10, 10, 8

Rear Delt - (blues) 3x15

Band Pullapart - (blue) 3x15


Not bad, improvements all round. Still didnt manage the full volume though. Should have done more pin press but my shoulders were fried.

[Ben "tricky" Burgess]

how cum u do so many sets on the 4 board, just hit a few triples to warm up, then do doubles, increasing the weight until u cant ge a sngle!

Im not sure i get your question bud...I aim for 6x3 on the board presses. I wrote the routine with some discussion with Sebastien Burns over on FI.

[GOE1988]

oh no it wasnt a question, i was just wondering how come u do so many reps n sets n board presses, it wud interest me as to the reason y, and maybe i cud start doing the same like thas all?

[Ben "tricky" Burgess]

oh no it wasnt a question, i was just wondering how come u do so many reps n sets n board presses, it wud interest me as to the reason y, and maybe i cud start doing the same like thas all?

Ah ok, well I had to adapt the classic MM routine a little bit:

a) no acess to a decline bench so Sebastian recommended hitting more reps on the boards and adding in some bottom position pin presses instead

b) a 5 board will give me about 1" ROM. a 6 board is longer than my stupid little arms so I just cane the 4 boards! (im only like 5'6)

c) my shoulders have a tendancy to internally rotate and cause impingement so i had to add in some scapula retraction excersises


the classic MM routine can be found here (http://www.metalmilitia.net/articles/burns/TrainingStyle.htm)

Hope this clears things up, though somehow me giving you bench advice seems pretty backwards seeing as your way ahead of me in the lift! :)

[GOE1988]

thanks, its still very interesting to hear about other peoples training, u can never learn too much in my opinion, and it myt apply to me in the future.
keep up the good lifting

[Ben "tricky" Burgess]

^^^ thanks bud, and you.

6/10/6

Raw Sq - 130/3, 140/3, 147.5/3, 152.5/3

DL (40 Cent) - 140/3, 160/3, 180/3 (http://media.putfile.com/180x3), 195, 205 (http://www.youtube.com/watch?v=INKTFyzuyog) PB, 180/3

RDL - 105/8, 125/6, 125/6

Pause Hyper - 10/10, 10/10

Crunch - 5/12, 10/10


Was well surprised with that, I was shattered after't weeks work but the 152 was a rep PB and i was chuffed with breaking the 200 barrier for the 1st time in the DL, not sure about that pause in the lockout though...EXtra silly faces on the 180/3 :shock:

[Joel Di Battista]

Good shit man, that's over 2.5xBW.

[Icepick]

nice work indeed!

[Hanley]

Awesome stuff! I'm still waiting to break 200. How much do you reckon you're getting out of your suit?

[Ben "tricky" Burgess]

^^ thanks all.


Awesome stuff! I'm still waiting to break 200. How much do you reckon you're getting out of your suit?

15kg ish ?

[Hanley]

Wow... deadly!!

[Ben "tricky" Burgess]

7/10/6

CGB - 85/3, 90/3, 95/3, 100/3, 105/3

Raw Bench - 105, 110, 115

4" Board - 110/3, 105/3, 100/3, 100/4

Lockouts - 90/3, 90/3, 90/3, 90/3

DB Row - 30/10, 40/10, 40/10

Tri Push Down - stack/12, stack/12


A very poor session, esp the board work. I was expecting it really, badly need to deload so just caned some volume to overreach a bit then hopefully next week i'll deload and recover stronger.

[Boar]

good stuff mate, nice vids - did you ever conv dead and if so,how was the change to sumo ???

[Ben "tricky" Burgess]

good stuff mate, nice vids - did you ever conv dead and if so,how was the change to sumo ???

thanks Boar. I eat some of your sausage (http://www.bbc.co.uk/food/recipes/database/wildboarsausagewithp_70695.shtml)the other day :icon_wub:

Yeah i used to conv all the time and i was pretty good at it. Then i hurt my lower back about a year ago. When i started DL again, i found that rounding my lower back was a massive no-no...I find it way easier to keep my back straight sumo.

I definately found a big drop when i first switched, my raw Sumo PB is only 10kg more than my (18month old) raw Conv PB. I LOVE Sumo in the suit though...Id never go back to conv now. I think 3 things help converting to Sumo: Squatting wider, low box squatting, and hypers.

I kinda have 2 styles for Sumo, raw style is with feet just outside hands and i lean forward quite a bit. Lots of lower back. Eqp style is with feet by the plates, sitting back. Mostly legs.

[Ben "tricky" Burgess]

10/10/6

DELOAD 1

11" Box Sq - 60/5, 100/3, 120/3

Pistol - 5/6, 10/6

Hyper - 10/10, 10/10, 10/10

Band Glutes - 10, 10, 10

Crunch - 5/10, 10/10

Side Bend - 35/10, 35/8

[Ben "tricky" Burgess]

12/10/6

DELOAD 2

Raw Bench - 60/3, 80/3, 100/3

1" Board - 90/3,

2" Board 95/3

Wide Chin - 8

Seated Row - 3x10

Band Pullapart - 2x15

Cuban Rotation - 5x2x20

[Ben "tricky" Burgess]

15/10/6

ME Squat

60
100
140
(40 Cent)
160
175
(wraps)
190
200 (http://www.youtube.com/watch?v=JZj6jqi2SY4) PR
210 (http://www.youtube.com/watch?v=Txc1kDXvqjY) PR

BTK Rack Pulls - 140/5, 180/5, 200/5, 220 f

Sumo Pullthroughs - stack/10, +10/10, +20/10, +30/8

Side Bend - 35/10, 35/10


WOO! Absolutely made up with that session..200 went up like 60, it was a bit high but I think I nailed depth on the 210. First time ive ever been over 200 in the Sq, the hardest thing was defo the walkout...I didnt get as wide as i would have liked on the 210 just cos i couldnt move my fucking feet!

[Joel Di Battista]

Top effort man. You out squatted me by 15kg!

[Joel Di Battista]

AND, considering you've only been PLing for a few months, in gear even less and are totally clean - props. You're kicking arse at the mo'.

Just sort your gay bench out... ;)

[Icepick]

nice work!now that was a max effort :mrgreen: ,breath control is very important especially when the bar is crushing you from the take off,also saw your knee collapsing a bit,not good,sort it out.

[Ben "tricky" Burgess]

AND, considering you've only been PLing for a few months, in gear even less and are totally clean - props. You're kicking arse at the mo'.


thanks dog :icon_pee:


Just sort your gay bench out... ;)


saw your knee collapsing a bit,not good,sort it out.

Both true and both are being worked on...

[Joel Di Battista]

Gotta say though, you would never have gotten those squats without someone totally awesome wrapping for you... ;)

[Hanley]

Great lifts dude!! The 210 was an ugly fighter but it woulda passed in damn near any fed. Well done!!

I know I probably asked before btu what's yor best squat in just a belt?

[Alex Wheatman]

Squat looked good mate depth wise. Your legs bow i quite alot on the way up. What kind of assistance work do you do?

[Ben "tricky" Burgess]

Great lifts dude!! The 210 was an ugly fighter but it woulda passed in damn near any fed. Well done!!

I know I probably asked before btu what's yor best squat in just a belt?

thanks bud. I havent maxed any raw singles for quite a while so i dont know really...Id estimate around 175 give or take.

[Ben "tricky" Burgess]

Squat looked good mate depth wise. Your legs bow i quite alot on the way up. What kind of assistance work do you do?

Yeah I know its a real problem, has been for some time. I do 3 sets of hip abduction which is basically sitting in squat stance on a box at parallel with a doubled blue band round my knees and then pushing out against the band. Any suggestions?

I was thinking i might try squatting (light) with the band there?

[Hanley]

I've had someone tell me before that the reasons the knees bow in is cos they're trying to achieve a position where they can achieve maximum force, and in your case it appears they're stronger in closer. Sooo... maybe dropping the weight after the max attempts and doing some higher reps (like 3x6-8 or sumthin) would help bring them out and condition them to stay there too.

It used to happen me too but for myself it was just a case on thinking about keeping them out and they'd stay out!

That's an awesome carry over btw... I can't wait to go equipped next year.

[Alex Wheatman]

Yeah I know its a real problem, has been for some time. I do 3 sets of hip abduction which is basically sitting in squat stance on a box at parallel with a doubled blue band round my knees and then pushing out against the band. Any suggestions?

I was thinking i might try squatting (light) with the band there?

I used to have the same too. All i did was think about pushing out my knees when i come out of the hole and you will start to adapt to the new position.

If you download the BPO english champs you can see that my knees bowed in and that was in March. There are getting alot better now. It just takes time. Have you always squatted that wide or have you just started? I used to squat alot narrower then what i do now, that had alot to do with it as well.

Hope it helps.

[Ben "tricky" Burgess]

16/10/6

After pride comes a fall, if thats true I must be helluva proud of that PR sq cos I just blew a goat and swallowed on the bench.

Bench Upper

CGB - 82/3, 87/3, 92/3, 97/3, 102/3, 105/3

Raw Bench - 107, 112 f ! :o

4" Board - 100/3, 100/3, 100/3, 100/3, 105/3, 105/3

Lockouts - 100/3, 110/3, 110/3

DB Row - 25/10, 40/10, 40/10, 40/10


God i suck at benching, if this was improving in line with my other lifts id be doing ok at the mo but its seriously dragging my total down...

[Ben "tricky" Burgess]

It used to happen me too but for myself it was just a case on thinking about keeping them out and they'd stay out!


I used to have the same too. All i did was think about pushing out my knees when i come out of the hole and you will start to adapt to the new position.

If you download the BPO english champs you can see that my knees bowed in and that was in March. There are getting alot better now. It just takes time. Have you always squatted that wide or have you just started? I used to squat alot narrower then what i do now, that had alot to do with it as well.

Hope it helps.
Thanks for advices fellas, I do try and think about it but sometimes it seems theres so much to remember...arse back, shoulders tight, head up, abs out etc etc you know what its like on max's I just stew it usually !

Alex, yeah only since i got into the suit have i been going wider, and belive it or not its not as bad as it used to be! Hope your trainings going well.

[Ben "tricky" Burgess]

17/10/6

11" Box Sq - 120/5, 125/5, 130/4, 122.5/5, 120/5

Pistol Sq - 15/6:6, 15/6:6, 15/6:6. 15/6:6

Hyper - 10/10, 10/10, 10/10

Band Glute - 3x10


Hmm althougth the tonnages arnt bad there it was v.hard work to complete...Im thinking that lasts weeks 2 semi-light sessions then a max then a normal session doesnt really count as a proper deload.

[Joel Di Battista]

17/10/6

11" Box Sq - 120/5, 125/5, 130/4, 122.5/5, 120/5

Pistol Sq - 15/6:6, 15/6:6, 15/6:6. 15/6:6

Hyper - 10/10, 10/10, 10/10

Band Glute - 3x10


Hmm althougth the tonnages arnt bad there it was v.hard work to complete...Im thinking that lasts weeks 2 semi-light sessions then a max then a normal session doesnt really count as a proper deload.
Stop whinging. You got a massive squat PB, so it was worth it.

[Ben "tricky" Burgess]

20/10/6

Raw Bench - 70/3, 80/3, 90/3, 100/3, 107.5/2

1" Board - 97.5/3, 100/4, 105/3

2" Board - 105/3, 105/3, 100/3

BP Pin Press - 75/6, 80/5, 72.5/6

WG Chin - 10, 9, 8

Bandpullaparts...Band Rear Delts - 3x15


Finally, a half decent bench session...Obviously im still a complete homo but at least its going in the right direction for a change.

[Joel Di Battista]

Hmmm, you seem to be a fair bit stronger off the 1 board than your chest, which is weird.

You need some heavy rowing IMO.

[Ben "tricky" Burgess]

Hmmm, you seem to be a fair bit stronger off the 1 board than your chest, which is weird.


Is it? Why? Its a lower ROM and your in a biomechanically stronger position surely?

[Ben "tricky" Burgess]

24/10/6

Raw Sq - 140/5, 140/5, 140/5, 140/5, 140/5

Raw DL - 155/3, 165/3, 170/2

Sumo Pullthrough - stack/10, +10/10, +20/10, +20/10

Crunch - 2.5/10, 5/10, 5/10



Happy with 140x5x5, it wasnt that hard actually. No real grinders and that was a medium term goal. Just could NOT get my hips through on the 3rd rep of 170...I dunno what my problem is, I'm fast off the floor, and I can rack lockout 200/5.:confused:

[GOE1988]

excellent going, ur trainings really coming along.

[Hanley]

24/10/6

Raw Sq - 140/5, 140/5, 140/5, 140/5, 140/5

Raw DL - 155/3, 165/3, 170/2

Sumo Pullthrough - stack/10, +10/10, +20/10, +20/10

Crunch - 2.5/10, 5/10, 5/10



Happy with 140x5x5, it wasnt that hard actually. No real grinders and that was a medium term goal. Just could NOT get my hips through on the 3rd rep of 170...I dunno what my problem is, I'm fast off the floor, and I can rack lockout 200/5.:confused:

Do you pull from the rack like you do from the floor?? Like if you start with your back almost dead straight up in the rack and jsut 1/4 squat the weight up then it's probably not gonna help your pull. Or if your back rounds out when you pull off the floor then you'll always struggle to get the hips thru.

[Icepick]

24/10/6

Raw Sq - 140/5, 140/5, 140/5, 140/5, 140/5



Very strong! I remember hitting a raw 200kg pb squats soon after hitting a 140x5x5 pb,then again I get a good 60kg+ jump from reps to singles,so it may be different in your case.

P.S - your bench is not so gay considering your bw.

[Ben "tricky" Burgess]

Very strong! I remember hitting a raw 200kg pb squats soon after hitting a 140x5x5 pb,then again I get a good 60kg+ jump from reps to singles,so it may be different in your case.

P.S - your bench is not so gay considering your bw.


excellent going, ur trainings really coming along.

Thankyou lads, Good to see a couple of future champs taking an interest! :cool:

[Ben "tricky" Burgess]

Do you pull from the rack like you do from the floor?? Like if you start with your back almost dead straight up in the rack and jsut 1/4 squat the weight up then it's probably not gonna help your pull. Or if your back rounds out when you pull off the floor then you'll always struggle to get the hips thru.

Yeah I get what you're saying mate, I defo dont 1/4 sq it up when rack pulling, if owt, I probably bend over forwards more than when I full DL. Obviously somethings different but i cant work out what. Im hoping the pull thrus will get my hips through.

[Ben "tricky" Burgess]

25/10/6

Bench Upper

CGB - 80/3, 90/3, 95/3, 100/3, 105/3

Raw Bench - 105, 110, 112.5, 115f

4" Board - 100/3, 105/3, 110/3, 110/2, 110/2, 105/3

2" Lockouts - 120/3, 130/3, 140/3, 140/3

Seated Row - 180lb/10, 200lb/10, 190lb/10

Curls - 30/8, 30/8

[Ben "tricky" Burgess]

27/10/6

11" Box Sq - 120/5, 125/5, 130/5, 125/5, 122.5/5

Pistol - 15/6:6, 15/6:6

OHP - 40/10, 50/8, 55/8

Hyper - 10/10



Bit of a short half hearted session as had a mate (non-PL) training with me. 130/5 went up pretty easy off the box though and struggled to get 4 last time out so not 3 bad.

[Ben "tricky" Burgess]

30/10/6

Raw Bench - 70/3, 80/3, 90/3, 100/3, 107.5/3

1" Board - 100/3, 105/3, 105/3

2" Board - 105/3, 105/3, 105/3

BP Pin Press - 77.5/3, 77.5/3, 77.5/3

WG Chin - 10, 9, 8

Curls...

[Icepick]

30/10/6

Curls...

Care to elaborate,don't be shy...

[Ben "tricky" Burgess]

:icon_pee: I just picked up a ready made bar for some supersets after my chins :oops:

[Ben "tricky" Burgess]

1/11/6

Eqp Sq (40 Cent)

150/3
175/3
180/3
190/3

BTK Rack Pull - 175/5, 195/5, 200/5, 200/5, 200/5

Sumo Pull Through - stack+10/10, +20/10, +20/12


Very happy with the squatting. I've just had my suit straps taken up and it made a massive difference. Depth was generally good I fink, the 2nd of the 190 was waaay too deep, was a wrestle to get it up and the bar slipped down't back a bit. Cut the depth on the 3rd just out of gayness.

[Joel Di Battista]

Nice. I gotta get my straps take up. They fall off atm LOL...

[Icepick]

nice session again, i really like your workout template.

[Ben "tricky" Burgess]

thanks, did you order some gear?

FYI its currently:

1.
Box Sq 5x5 (Pyramid)

Pistols 4x6

Hypers 3x10

Band Glutes 3x12

Abs


2.
Raw Bench - work up to 3RM in 10lb increments, 6+ sets

Board Presses - 1 board 3x3
2 board 3x3

Bottom Position Pin Press - 6x3

Chins - 3x10

Rear Delt Work - 3x10


3.
Squat (Raw and Eqp waved, 3's + 5's waved, Straight Weight+Pyramids waved)

DL or Rack Pull (waved as above)

Sumo Pullthrough

Abs


4.
CGB - work up to 3RM in 10lb increments, 6+ sets

Shirt Bench - start from where left off with CGB, work up to 1RM

Board Presses - 4" Board 6x3

Lockouts - 4x3

Seated Row - 3x10

Curls



I was doing it in a week but it were too much, now i just try and train every other day.

[Icepick]

yea went with a cheap z suit and blast shirt for now,I'll save the hardcore gear for when i get more experience and stronger,when are you doin a comp man!

[Ben "tricky" Burgess]

when are you doin a comp man!

26th of Nov baby! West Mids Champs. :)

[Icepick]

yea,would have love to do that one but it is too early,some of my training partners are doing it so I might be there to watch...

[Ben "tricky" Burgess]

^^ cool mate, make sure you come say hi if you do.

4/11/6

CGB - 80/3, 90/3, 95/3, 100/3, 105/3

Bench (42 F6) 110, 120, 130, 140f, 137.5 PB

4" Board - 100/3, 105/3, 110/3, 112.5/3, 112.5/3, 112.5/3

Lockouts Pin 10 - 140/3, 160/3, 160/3, 160/3

Seated Row - 190lb/10, 200/10, 200/10

Curl - 32.5/8, 32.5/8


Looks like I finally got to grips with the shirt, although I think mine is waaay to loose now, I touched 110 FFS! I still suck at bench too, missing 140 is pretty shit, and 137 was the ugliest, slowest rep ive ever done. Of anything.

[Ben "tricky" Burgess]

6/11/6

11" Naked Box Sq - 125/5, 130/5, 130/5, 125/5, 125/5

Pistol Sq - 10/6:6, 15/6:6. 20/6:6, 20/6:6, 10/6:6

Hyper - 10/12, 15/8, 10/10

Band Glute - (blue) 12, 12, 12

Side Bend (green) 12, 12

[GOE1988]

gd sessions, ur squats are coming a long very well, keep it up

[Thor]

indeed nice squatting
11" is a pretty small box

I did doubles on a 24cm box and they were heavy as fuck..

[Ben "tricky" Burgess]

thanks both



11" is a pretty small box

as it happens im a pretty small dude! Only 5'6 mate :p

[Ben "tricky" Burgess]

8/11/6

Raw Bench - 70/3, 80/3, 90/3, 100/3, 110/2

1" Board - 105/3, 105/3, 105/3

2" Board - 107/3, 107/3, 107/2

Bottom Position Pin 7 - 60/6, 70/3, 80/3, 90/3, 90/3

WG Chin - 10, 10, 9

Curl - 32/10, 32/10

Band Pullaparts, Band Rear Delts


Bench finally crawling int right direction, actually took 3 on the Raw full-ROM 110 as well but got a touch from spotter so only counting 2.

[Ben "tricky" Burgess]

10/11/6

Raw Sq - 140/3, 150/3, 155/3, 160/3

Raw DL - 155/3, 155/3, 155/3, 170/3

[Ben "tricky" Burgess]

12/11/6

CGB - 70/3, 80/3, 90/3, 95/3, 100/3, 105/3

Bench (42 F6)
110
120
130
140
145 PB


3 Board Lockouts - 100/3, 100/3, 100/3, 100/6, 100/6

[Joel Di Battista]

Was good stuff man. You should train with me more often, I bring out your best, LOL. ;)

BTW, I weighed myself on both the scales today, looks like those small ones are 2kg light, so think those bars are 22kg...

[Ben "tricky" Burgess]

you bring out fuck all no arse.

you make me need to go for lots of pisses.

Loving the heavier bar though...147 it is!

[Joel Di Battista]

Well I said think mate, not 100%...

[Ben "tricky" Burgess]

sssshhhhh...;)

14/11/6

11" Box Sq - 125/5, 130/5, 132.5/4, 125/5, 125/5

Pistol Sq - 20/6:6, 20/6:6, 20/6:6, 20/6:6

Pause Hyper - 15/10, 15/10, 15/8

Ab Pull Downs - (green) 3x12

Ab Side Bends - (green) 3x12


Grinder.

[GOE1988]

awsome pb, take it ur getting used to shirt more now. what u hoping to get in your competition?

[Ben "tricky" Burgess]

awsome pb, take it ur getting used to shirt more now. what u hoping to get in your competition?

er, I just dont know...I dont know if the pressure and excitement on the day will make me lift better or worse.

I know im capable of at least 220/150/210 but id be happy with 200/140/200.

Yeah the shirts feeling a lot better, im getting a feel of how to alter it for different attempts by altering its tightness.

[Joel Di Battista]

Yes, and I think we can pimp it even more by pulling the sleeves down towards your elbows. We had the sleeve pulled right up...

[Ben "tricky" Burgess]

16/11/6

Raw Bench - 70/3, 80/3, 90/3, 100/3, 110/3

1" Board - 105/3, 107.5/3, 107.5/3

2" Board - 107.5/3, 110/3, 107.5/2

BP Bench Pin 7 - 70/3, 80/3, 90/3, 92.5/3

Chin - 10, 9, 8

Seated Row - 200lb/10, 200/10, 200/10

Curl - 35/10, 35/10


Voluuume. Im liking Metal Militia bencing now. My old raw max was 115 and i can triple 110 easy now.

[Ben "tricky" Burgess]

18/11/6

Sq (40 Cent)

140
160
180 (http://www.youtube.com/watch?v=4mJ4AAC86tw)
200 (http://www.youtube.com/watch?v=ia1prDAhcVo)

DL raw

100
140
155
180 (http://www.youtube.com/watch?v=sj_leqRNjaM)

Band Pull Through - 2blue/10, 2blue1red/10, 2blue1red/10

Band Side Bend - doubled blue/10, doubled blue/10

Crunch - 4/10, 4/10


Hmm a mixed session. I was meant to be just hitting my openers before the comp next weekend. Ive bulked up for it though and the tightness of my suit really threw me. 180 was no where near depth and the 200 was high too. I felt really awkward walking the 200 out, my stance ended up far too narrow. Not a hard lift once I started sq'ing it but the depth and setup are a worry.

[Icepick]

dont know what happen there,perhaps you should be training with the squats racks more,that is what I do. The 200 was a bit better,but you really want to hitting a nice depth on your opener to keep the judges eyes off you,good luck with the show.