New Targets

[GOE1988]

Can now start training full on again after a kinda 3month absence, with injuries etc.

new training programme

monday- squats
tuesday- bench n triceps (only 1 set of bench press)
wednesday- rest
thursday- rest
friday- deadlift and back
saturday- 1 set of bench press
sunday- rest

Current raw best
bench 185kg
deadlift 230kg
squat- ??????

Targets for end of 2006
bench 205kg
deadlift 260kg
squat 250kg

[GOE1988]

Saturday 26th August

ONly 1 set to do today on the bench, felt tired, but still had to be done.

60 X 10 WU
100 x 3 WU

150 X 6

Not bad tonight hopefully get that back to normal in the next weeks, before the pec injury.

[Hanley]

185kg raw??? Jaysus.... That's pretty hardcore. what weight are you?

[GOE1988]

im 105-107kg, 18 years old, and bowt 10% bodyfat.
ive dun 200 raw, and hopefully swn as it gets back up there il post a video.

[GOE1988]

just finished making my box for squatting tonight, about 12 inches maybe 13 in height. planning on using 50% of my max, and using either bands or chains for resistance.

[GOE1988]

28th August

Box Squats
100 x 2 reps 8 sets attatched bands
stiff leg deadlifts
140 x 8

hamstring curls assisted with partner


need to establish a max on the 13" box next week, to work out training weights better. 100kg was far to light, and almost like a speed session!

[chinster]

dont beat around the bush say wot ya feel Uknowit !!

[chinster]

ows the pec doin Bud ? be back in the groove in no time...good luck

[GOE1988]

30th august 2006

Bench Press

60 x 10
100 x 5
140 x 9, 10th rep 3/4 the way up

good session, get 10 next tuesday, maybe 11 then move up to 145kg!

[GOE1988]

September 2nd

Bench Press

60 x 5
100 x 5
160 x 3

feflt ok, bench starting to get back to normal, still 20kg down on best 3 rep max, but better than 35kg like it was 2 weeks ago!

[GOE1988]

September 4th Monday

Box Squats 2inch below parallel

60 x 3
100 x 3
130 x 2 8 sets
160 x 1
180 x 0, almost there!

Hamstring Curls 4 sets 10 reps

Felt good today, no equipment used, no belt or knee wrps or briefs, paused for about 4 seconds on the box.

[GOE1988]

September 6th Wednesday

Speed Bench Press
80 x 3 for 8 sets

Standing tricep extension
40 x 8
60 x 8
60 x 8

Lazy Triceps
20 x 6
20 x 6

Lots of other tricep work, and done front and side delt work to finish.

felt good today, decided to do speed bench give heavy benching a break.

[GOE1988]

trying out sumo deadlifting for the first time tonight.shud b interesting hope it goes well!!

[ukmachine]

good luck, i dont like it, im told i have the better leverages for it!!

[GOE1988]

kinda good news tonight, i took to the sumo deadlift fairly easy, and its a more natural position for me. Completely raw on the sumo's today jus wanted to try n get sued to them.

Sumo Deadlift
60 x 3
100 x 3
140 x 1
180 x 1
220 x 1
180 x 5

Tbar rows
4 sets 10 reps

finished with lots of rows and pulldowns.

gd session happy with the sumo deadlift.

[GOE1988]

learnt a valuable lesson today, i trained speed bench on wednesdayand also done heavy hard work on triceps. well today being my 1 set of bench press, i paid the price as it ached badly when i str8ened my arms, hardly good for benching. triceps felt weak and achy.

Bench Press
60 x 5
100 x 3
160 x 3 (harder than week before)

decided nw to do speed bench on a saturday, and then do my heavy bench on wednesday nights.

hopefully this will work n e ways.

[GOE1988]

Monday 11th

Beat my PB on the below parallel box squat today!

Box Squats

60 x 5
100 x 3
140 x 2 for 4 sets
160 x 2
180 x 1 NEW PB:)

went up the gym then str8 after and done verious quad and hamstring stuff.

[GOE1988]

i misinterpretted what a box squat was then, i thought it ment jus squat dwn touch the box, which at the time was parallel, and then squat back up. now after reading i understand a box squat better, thus the weight is lower.
n e wayz y shud i explain to u, fuk off!

[GOE1988]

Wednesay 13th? September

Bench Press
60 x 5
100 x 4
150 x 6, almost got 7
170 x 1 very very easy

Skull crushers
60 x 8
65 x 6
70 x 4
60 x 9 few forced reps


had to train early in the morning was still tired and the session idnt go as planned, buti got a piss easy 170 raw so thats kinda ok, hoping for 180 next week!

[GOE1988]

Friday 15th September

Press over head
60 x 5
100 x 2
110 x 2
120 x 1
125 x 1 PB! little bit more in tank!

Side shoulders
Lat pulldowns
Tbar Rows
Seated rows
Shrugs(dumbell plus machine)

[GOE1988]

Tuesday 19th September

RAW SQUATTING, dunt knw y but fancied a change

60 x 3
100 x 3
140 x 2
180 x 1
200 x 1
210 x 1

felt good today, first time ive raw squatted in bowt 9 months to a max, need work on my lower back big time, struggling squatting. feel like i cant straightened my torso to start pushing out of the hole.

[GOE1988]

Just got back 15kg of 80% Whey Protein from The Whey Consortium, excellent service and great price. Jus took a serving after training, fuked the mixture up, but was ok, learn from my mistakes.

[GOE1988]

Thursday 26th September

Floor Press (long pause)
60 x 3
100 x 3
140 x 5
160 x 1
170 x 1
172.5 x 1 NEW STARTING PB!

Skullcrushers
60 x 8
65 x 8

lockout work

[Ben "tricky" Burgess]

congrats on the PB. Thats some strong triceps you got there!

[GOE1988]

thanks, going to focus the next 3 months strictly to the bench press, combing metal militia and westside, but mainly concentrate on board presses, floor presses, and strengthening my triceps.

[GOE1988]

I have done more than the PB's i mention in this, but it since my pec injury i starting fresh pb's!


1st October

Board press 7.5" (metal militia style)

60 x 3
100 x 2
140 x 2
180 x 2
200 x 2
220 x 1
230 x 1 NEW PB!

5 inch Lockouts
180 x 1
220 x 1
240 x 1
250 x 1 NEW PB!

plenty more in the tank, wrist felt iffy.

Skullcrushers
60 x 8
60 x 8
60 x 8

good session first time doing metal militia board presses, odd but more relevant to shirt benching, than the previous board presses i done.

[Ben "tricky" Burgess]

good session first time doing metal militia board presses, odd but more relevant to shirt benching, than the previous board presses i done.

Hi mate, ive done some searching but i cant find any info on the difference between regular board presses and MM ones. Care to enlighten me?

I condiser a regular board press to be pretty much a normal bench but pausing on the board giving a shorter ROM.

thanks.

[GOE1988]

right i used to do board presses as i would do a raw bench, ie elbows right out, then take it straight down onto the board pause, then press back up.
but with metal militia board presses they make it more like a shirt bench technique, so instead of taking the bar in a straight line, u lower the bar by tucking ur elbows in as you would in a shirt, so the bar touches above ur top abs, then you press back and up. so u lower the weight down over ur abs tuck ur elbows, then like throw the weight back and up, moving ur elbows out again.

lol il try n find a video of it!

[Ben "tricky" Burgess]

right i used to do board presses as i would do a raw bench, ie elbows right out, then take it straight down onto the board pause, then press back up.
but with metal militia board presses they make it more like a shirt bench technique, so instead of taking the bar in a straight line, u lower the bar by tucking ur elbows in as you would in a shirt, so the bar touches above ur top abs, then you press back and up. so u lower the weight down over ur abs tuck ur elbows, then like throw the weight back and up, moving ur elbows out again.

lol il try n find a video of it!

Its cool, i get your meaning. That makes sense to me for a 1 or 2 board, seeing as in a shirt bench the bar path will echo the touch point of the board press. Presumably for a 3/4/5 they touch higher and more flared elbows to correspond to where the bar will be and what the arms are doing in a full bench press?

Does that makes sense?

[GOE1988]

yeh thats right, the lower the board number the more the elbows r tucked in, and like us ed the elbows are much more flared off 4 n 5 boards.
well im going to try them for a few months n c how they go.

[GOE1988]

Wednesday 3rd October

Floor Press (bar only a bit from touching chest)
decided to tuck elbows in on way down, and flare on way back up, and pause at bottom

60 x 3
100 x 3
140 x 1 plus 2 sets of chains
160 x 1 plus 2 sets of chains
170 x 0 plus 2 sets of chains

almost got 170 jus cudnt quite finish it, will get next time i use 2 sets of chains.

narrow grip bench press
130 x 8
132.5 x 8
137.5 x 8

[GOE1988]

Sunday 8th October

Bench press
60 x 8
100 x 3 off 2 boards
140 x 1
SHIRT ON (EPH BLAST SHIRT)
180 x 1 (very very easy, and fast) could have done it for reps
200 x 0 f**k knws what happened

everytime i put weight on above 180 my groove just goes, cause 180kg is so simple, like a warm up rep.

5" lockouts
180 x 3
220 x 2
240 x 2
255 x 1 PB!

finished with various pin presses to finish from different heights.

[cornelius parkin]

Nice work Gar but dont neglect the rest of the body:) also dont push it so hard that you hurt your self again:(

[GOE1988]

Just got my rage x single ply shirt, and my wrist wraps, hopefully can sort out my shirted bench, but at least now i got a quality shirt, not a poor one.

[Ben "tricky" Burgess]

cool, let us know how it goes...im interested in trying a Rage X...I have issues with my F6 ;)

[GOE1988]

just bought anutha set of chains today for my session tonight, takes me up to 4 sets of chains, and a 100lbs total of chains.
gona use all 4 sets on the bar tonight.

[GOE1988]

Thursday 12thOct

Floor Press (bar touches chest just about)
60 x 3
100 x 3
140 x 1
140 x 1 + 50lbs of chain
140 x 1 + 105lbs of chain
150 x 0 + 105lbs of chain nearly had it

all reps done with a 1 second pause at bottom.

Skullcrushers
60 x 8
65 x 8
Standing extensions
60 x 8
Band overhead extenions
2 sets 8 reps

Reverse bench press with 2 sets of bands

Seated Dumbell Cleans
16kg x 8
16kg x 8
16kg x 7

good session tonight, first time to use 4 sets of chain, 105lbs total. felt very strange at the top, and im sure i will get 150 next week, as its the last time il get a chance with singles.

[GOE1988]

Sunday 15th October

Triceps felt a little achy still nafter thursdays session, but still trained.

Bench Press
60 x 3
100 x 3
140 x 2
RAGE X SHIRT ON
180 x 1 (NO TOUCH)

Big problems with the rage x tonight, when the shirt is on the stitching for the sleeve is digging into my side delt, enough to make my shoulders dead, feels as if the shirt isnt pulled on quiet far enuff, but no matter how hard they pulled wudnt go n e hire, n e suggestions?

[Welshdragon]

wheres the squating and Deadlifting Garath?

please tell me your not going to be one of those bench speacialist cocks:mad:

[cornelius parkin]

wheres the squating and Deadlifting Garath?

please tell me your not going to be one of those bench speacialist cocks:mad:

He is:p squatting and pulling is just too hard compared to laying on your back like a cheap whore:icon_pee:



Nice lifting Gar i dont get your last work out though seeing that you bench 200kg raw why did you try and touch with 180kg in the shirt:confused: ?

[GOE1988]

lol dale i am squatting and deadlifting, jus taken a week off them thats all, starting back tomoz squatting, and work entirely raw from nw on.

con the reason is is that i cant bench as much in a shirt as i can raw, only once actually have i ever beaten my raw bench in a shirt. so 180 is just the norm for me in a shirt lol

[GOE1988]

Tuesday 17th October

Stiff Leg Deadlifts
60 x 4
100 x 4
120 x 4
130 x 4
140 x 4

felt hard after a week off.

Front Squats (ass to grass)
80 x 6
90 x 6
100 x 6
110 x 5
120 x 5

first time to do front squats tonight, started light to get technique, shud improve quickly.

Leg extensions
3 sets 15-20 reps

Hamstring Curls
4 sets 8 reps

Seated Calf raises
3 sets 10-15 reps

good session tonight, trained with a new training partner, and he was awsome, encouraged me loadz, never had that before. except wiv justin and those.

[GOE1988]

im training in my shirt at garry bamsey's friday, he was awsome last time i went dwn, and got the most out of my blast shirt, the whole 5kg extra lmao. so hopefully good things will happen, as he is excellent with improving my technique.

[GOE1988]

didnt train tonight, but spooted for mytraining partner, but then decided to have 1 go at my raw bench, not a max but a decent weight.

Bench Press
60 x 3
140 x 1
180 x 1

the 180 flew up, stopped on chest then went up like it was a warm up.

[cornelius parkin]

didnt train tonight, but spooted for mytraining partner, but then decided to have 1 go at my raw bench, not a max but a decent weight.

Bench Press
60 x 3
140 x 1
180 x 1

the 180 flew up, stopped on chest then went up like it was a warm up.

You really need to start following a proper training planning because if you keep pulling shit like this your just going to get hurt again!

[GOE1988]

i am following a proper programme, jus cudnt help myself tonight,and i was jus seeing if i cud do 180 quickly, jus to see if the training i have been following is working, and it defo is!
lol i wunt b doing it again, and thats the frist flat bench in months.

[GOE1988]

first time in my rage x tonight.


bench press

60 x 3
120 x 2
120 x 2
Shirt On (20minutes before i started benching in the shirt)
160 x 1 (4boards)
160 x 1 (3boards)
180 x 1 (2boards)
180 x 1 (1board)
180 x 1
200 x 1
210 x 1 (Comfortable)

possible 220 easy if i got right to it, and hit the groove, also doing bench a tad yday didnt help.

Lazy Trcieps
4 sets 8 reps

Dumbell Cleans
2 sets 10 reps

[garry bamsey]

Gar
u forgot u benched 180kg for 4 sets of 2 no boards and all were easy!!!:o

[GOE1988]

thanks gar, oh yeh after the 210 for 1, i warmed dwn with 4 sets of 2 with 180kg!

thanks again gar, was a great session learned loads.

[Joel Di Battista]

Good stuff mate.

[Ben "tricky" Burgess]

fuck, 180 raw one day, then 210 shirted and 180x4x2 the next day! Nice recovery!

[GOE1988]

im lucky i guess that the 180 wasnt a max, otherwise id have been fuked, but at least i got 210 up, and gutted i cudnt have a go at 220, in 1 or
2 weeks hopefully i can!

[GOE1988]

thanks joel

[GOE1988]

Sunday 22nd October

Trained tonight just to get back into sink with my training, coz id usually do thursday n sunday, but trained friday instead.

Floor Press(pause at bottom, each rep)
60 x 3
100 x 3
140 x 3
150 x 3
155 x 3
160 x 3
165 x 3 (slightly assisted 3rd rep) PB!!!

4 Board Press
180 x 3
190 x 3
200 x 3
205 x 3
210 x 3 PB!!!

Cut the session short, because i was still a little bit achy from friday, and to be honest cudnt b arsed to do ne more. Got 2 PB's so very happy.

[GOE1988]

Floor Press Cycle

Week 1- Triple
Week 2- 2 sets of chains for triples
Week 3- 3 sets of chains for triples
Week 4- 4 sets of chains for doubles
Week 5- Single
Week 6- Incline Press 6 reps 3 sets
Week 7- 1 board 5 reps 5 sets

Week 8- go back to week 1 and try and break PB's!

May decide to spend 2 weeks 3 and 4 sets of chain, just change reps.

[GOE1988]

Tuesday 24th October

Squats Raw
60 x 3
100 x 3
140 x 1
180 x 1
200 x 1
210 x 1

Front squats till ass hit calf
80 x 10
90 x 10
100 x 10

Hamstring Curls
Leg extensions

[GOE1988]

Thursday 26th October

3 board
60 x 3
100 x 3
140 x 3
180 x 3
190 x 2
200 x 2
205 x 2
210 x 2 PB!

Skullcrushers
60 x 11
60 x 10

Shrugs, rear delts, side delts

Bicep curls to finish.

[Ben "tricky" Burgess]

congrats on the PR mate

[GOE1988]

thank you!

[GOE1988]

Sunday 29th October

Floor Press plus 55lbs of chain
60 x 3
100 x 3
140 x 3
145 x 3
150 x 3
155 x 2
160 x 2 assisted 2nd rep

Lockouts

Narrow Grip Press
130 x 8
135 x 7

[GOE1988]

Thursday November 2nd

3Board
60 x 3
100 x 3
140 x 1
180 x 2
200 x 2
210 x 1
220 x 0
180 x 2
180 x 2
180 x 2
180 x 2

Bent Over rows (lats were hurting before i started)
60 x 8
90 x 8
90 x 8
90 x 8

Shoulder work to finish

[GOE1988]

Sunday 5th November

Floor Press
60 x 3
100 x 3
140 x 1(2sets of chains)
160 x 1(2sets of chains)
160 x 0(3sets of chains) attempted PB!

5Board
180 x 2
220 x 1
240 x 1
250 x 1PB!
260 X 1PB!
270 X 0 ALMOST!

Had problems balancing myself on the bench after i got over 240kg, but the presses were not that difficult. the ROM is about 4 inches on the 5 board.

[Ben "tricky" Burgess]

260! Massive mate, well in.

[GOE1988]

Monday 6th November

Box Squats
60 x 3
100 x 3 plus blue bands
120 x 3 plus blue bands
140 x 3 plus blue bands
150 x 3 plus blue bands

Band Pullthroughs
2 sets 10 reps

[GOE1988]

thanks mate

[GOE1988]

Thursday 9th November

3Boards
60 x 5
100 x 4
140 x 1
180 x 1
200 x 1
215 x 1 PB!
190 x 2
190 x 2
190 x 3

Power Cleans
60 x 5
80 x 4
100 x 3
100 x 3

Reverse Hyper
3 sets 10 reps

Sled drags
10m
10m
10m
40m (puked my ring up)

good session glad i broke my pb on 3 boards, as im switching possibly to 2 boards for a week or 2 nw.

[GOE1988]

Squat/Deadlift Ass day

Poor mans glute/ham raises
black band 6 reps 3 sets
Pullthroughs
2 sets 10-12 reps

[Justin Hurley]

I think you would get more out of boards if you kept to 3-5 reps with good form. Singles are not so productive, especially if you cheat more to handle heavier weights.

[GOE1988]

agreed, ive noticed that alst few weeks, new cycle has only a few singles init, but 90% is triples. cheers

[GOE1988]

Sunday 19th November

Floor Press
60 x 3
100 x 3
140 x 5
150 x 5
155 x 4 almost got 5th PB!

3inch rack lockouts
240 x 3
270 x 3
300 x 1 held at top for 5 seconds

low volume day today, as thursday is going to be the heavy day.

[GOE1988]

box squats
100 x 3
140 x 3
180 x 2

Sumo Deadlift (determine a max)
140 x 1
190 x 1
210 x 1

3 sets glute/ham raises

reverse hyperextensions