ThreeTimes/TwoTimes/ThreeTimes

[Ben "tricky" Burgess]

yo yo im down like the Fugees...

:-?

[Ben "tricky" Burgess]

actually...

3x/2x/3x bodyweight is the goal of this journal.

Taking competition bodyweight to be 82.5 that means 247.5/165/247.5 for a total of 660, which will also (handily) be enough to qualify me for the British.

I'd like to acheive this by November 2007. Other 'side goals' are:

200/140/200 Raw
To be 85 @ ~14%

[any1uno]

A good goal Ben...I look forward to reading your posts.

[Justin Hurley]

Go for it, get to work then Ben.

[Icepick]

Good luck with the goals mate.

[Funky_monkey]

Nice goals. best of luck with them. how old are you?

[Neil Deighton]

Nice goals good luck!

[Ben "tricky" Burgess]

thanks everyone...

FM - 24

5/12/6

84.5kg @ 18%

ATG 'Naked' Pause Sq - 70/6, 80/6, 90/6, 70/6

Split Sq - 70/6, 70/6, 70/6, 70/6

Clamshells/Glute Bridges - (doubled blue) 10, 10

Sumo Pullthough - 3/10, 8/10, 8/10


That session raped my arse. Still have killer glute DOMS 2 days later. The Pause squats are rediculously humbling, 'naked' means no belt, wraps, suit, nothing.

[Icepick]

nice avatar ;)

[HardcoreTraining]

Doubled blue! I'd use a red with a knot in!

[Ben "tricky" Burgess]

Doubled blue! I'd use a red with a knot in!

theres some (read, large) chance that Im not doing them exactly as you described them to me...but I tried a knotted blue and it didnt give me enough tension (any tension) at the start of the lift...

[Ben "tricky" Burgess]

7/12/6

CGB - 60/3, 80/3, 90/3, 100/3, 105/3

Raw Bench - 80, 100, 110, 120 PB

4" Board - 100/3, 110/3, 120/3, 115/3, 115/3, 115/3

Lockout - 120/3, 140/3, 160/3, 160/3

Seated Row - 200lb/10, 210/lb, 210/10


Ah, finally. Been waiting for that fooking raw bench PB for aaaaages. Thankfully it was a piece of piss. Id had a really hard day (violins etc...) and been working overhead all day so my shoulders were really fucked too. Left it there, but defo plenty more in the tank.

[Ben "tricky" Burgess]

10/12/6

Raw Sq With Chains - 70+4/3, 125+4/3, 135+4/2, 135+4/2, 135+4/2

Raw DL - 125/3, 145/3, 155/3, 175/3, 125/3

Power Shrug - 90/6, 125/6, 145/6, 155/6

Ab Rollouts - 2x8 OW! :shock:

Situp - 5kg 2x10


The chains was a new thing for me, they were like bigass skip chains, didnt weigh 'em but guess they were around 10kg each. The ab rollouts...wow, I managed 8 from knees to full extension but i have the worst ab doms ever today..rated.

[any1uno]

I haven't done my squats using chains yet. I've done my bench (speed day) with them. I do like box squats though. I can sink my squats nice and deep now! Have you tried them?

Great work Ben...keep it up.

[Ben "tricky" Burgess]

I haven't done my squats using chains yet. I've done my bench (speed day) with them. I do like box squats though. I can sink my squats nice and deep now! Have you tried them?

Great work Ben...keep it up.

Thanks mate...yeah i've always had Box Squats in my cycle, so for this one i thought id try something different and go for the pause squats.

My setup on the chains isnt great TBH, with what I have, theres no real way of setting it up so they unload fully at the bottom. I think you'd get more benefit by using what would be a really supramaximal weight at the top and have the chains unload almost completely at the bottom.

[any1uno]

Have you tried bands yet?

I haven't tried pause squats as such...other than the pause at the bottom before I finish the rep.

What does the rest of your routine look like Ben.

Thank you for the response...

[Ben "tricky" Burgess]

11/12/6

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

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

2" Board - 112.5/3, 115/2, 110/3

Wide Chin - 10, 10, 9

Bandpullapart

Band Rear Delt

Curls...

[Ben "tricky" Burgess]

Have you tried bands yet?

I haven't tried pause squats as such...other than the pause at the bottom before I finish the rep.

What does the rest of your routine look like Ben.

Thank you for the response...

No not tried bands yet mate.

I pretty much do a 'lower' assistance day with highish reps, a 'lower' heavy day with sq and dl and then the exact Metal Militia bench routine except I add in some upper back work.

[Ben "tricky" Burgess]

13/12/6

Sq Assistance

ATG 'Naked' Pause Sq - 70/6, 90/6, 100/6, 100/6

Manta Ray Oly Sq - 70/10, 90/10, 100/10

Walkout - 175, 195, 215, 225

Hyper - 10/10, 10/10


Manta Oly's are great assistance for me, 1st time id done em. Really quad dominant obviously but I really felt them in the VMO and where the Vastus Lateralis inserts at the kneecap which should defo help with my weak lockout.

[any1uno]

Thank you again for the reply. I appreciate it. It's nice to learn new routines.

Keep it up Ben...

[Ben "tricky" Burgess]

16/12/6

CGB - 60/3, 80/3, 100'/3, 107.5/3

Bench (42 F6) - 120, 130, 140, 150

4" Board - 100/3, 110/3, 120/3, 130 miss, 110/6

Lockout - 125/3, 150/3, 170/3, 180/3

Seated Row - 210lb/10, 210/10, 200/10



Great session, never hit 107 for 3 on the close grips or 180 for 3 on the lockouts but both went up easy. Shirted bench is flying, 150 went up like a cupcake, plenty left in the tank, gotta be good for 155-160.

[Ben "tricky" Burgess]

19/12/6

Raw Sq+bands - 100+blues/5, 120+greens/3, 145+gs/3, 155+gs/2, 155+gs/2

DL - 100/3, 140/2, 160/2, (40 Cent on) 190/2, 200

RDL - 105/6, 125/6, 125/6, 135/6

Abs (rollout and sidebend)


Mixed session, the sq's were ok, hard to say how much the bands were adding but obviously much more at the top then straight weight. DL was poor, I meant to double 200, but i was feeling sick (again) every time i dipped for the bar. Gotta remember to leave over an hr between eating and DL.

[Ben "tricky" Burgess]

20/12/6

Raw Bench - 60/3, 80/3, 100/3, 110/3, 100/3

1" Board - 110/3, 110/3, 110/3

2" Board - 112.5/3, 112.5/3

Bottom Position Pin Press - 70/3, 90/3, 90/3

Wide Chin - 10, 10, 8

Hammer Curl - 12.5/8, 12.5/8, 12.5/8

[any1uno]

Nice looking log Ben. How's the board presses treating you?

[Ben "tricky" Burgess]

Nice looking log Ben. How's the board presses treating you?

thanks mate,

good, I hope. I started this Metal Militia routine a couple of months ago and I've put about 20kg on my Shirt bench and about 10 on my Raw so I really cant complain at all!

Though I read this thread (http://www.fortifiediron.com/invision/index.php?showtopic=36177) last night and it made me think ive been doing them all wrong...theres some good points in there. My mate has the MM dvd so Im going to watch that and possibly adjust my board pressing accordingly.

[any1uno]

I don't know if I agree with that post so much.

To me...close grip is for working tri's and that is hands about 9" apart. Comp gripe is either ring finger or index finger. Depends on your comfort.

The boards...shirt or raw...I'd use comp grip because that's what I'm training for. And puase on the board for 1 second. A legal bench has a pause so why not train with one.

I like WSB theory. MM is good though and worth a try. I really like Ryan Kennely's book though. It ahs a lot of good information in it.

I would train raw until I'm a about 6 weeks out from comp. Then I'd use a shirt. You're making great gains...keep it up.

[Ben "tricky" Burgess]

I don't know if I agree with that post so much.

To me...close grip is for working tri's and that is hands about 9" apart. Comp gripe is either ring finger or index finger. Depends on your comfort.

The boards...shirt or raw...I'd use comp grip because that's what I'm training for. And puase on the board for 1 second. A legal bench has a pause so why not train with one.

I like WSB theory. MM is good though and worth a try. I really like Ryan Kennely's book though. It ahs a lot of good information in it.

Totally agree with you on the 1st mate, on the 2nd, thats what ive always done, but as that thread says, the MM style is to throw it down then use all you effort in returning the bar...havn't tried it yet but I will as im attempting the MM routine...

On the 3rd point, I have to say that I tried WSB for bench about a year ago and got some gains from it, but nothing like as much progress as im seeing from the MM routine...MM is hard work but seems to be effective, especially for shirted benching. :)

[Ben "tricky" Burgess]

21/6/6

ATG 3 Sec Pause Sq - 50/6, 80/6, 100/6, 105/6, 100/6

Split Sq - 50/6, 70/6, 80/6, 80/6, 70/6

Sumo Pullthrough - 3/10, 7/10, 8/10

Glute Circuit - (doubled blue) 10, 10, 10

[Ben "tricky" Burgess]

3/1/7

1st session in 2 weeks!

Raw Bench - 60, 80, 100, 110, 120

4" Board - 100/3, 110/3, 120/3, 120/3, 110/3, 110/3

CGB - 60/8, 80/3, 90/3, 100/3

Lockout - 140/3, 160/3, 160/3, 160/3

Seated Row - 100/10, 100/10, 100/10

Curls - 38lb/10, 38/10, 38/8


Felt pretty flat there really but only to be expected seeing as the last 2 weeks nutrition has been pretty much only hops, yeast, sugar and water. :rolleyes:

[chris jenkins]

Good luck with the total mate.....

[Ben "tricky" Burgess]

thanks Chris. Same to you mate, 980 will be fucking awesome!

[Ben "tricky" Burgess]

3/1/7

DE ATG Pause Sq - 80/2, 90/2, 80/2, 80/2

ATG Pause Sq - 100/5, 100/5

Oly Manta Sq - 70/10, 95/8, 100/8, 100/10

Walkout - 120, 160, 205, 215, 230

Hyper - bw/10, 10/10, 15/10

Glute Circuit - doubled blue 3x10

[Boar]

awsome avatar pic ben ,im gonna have to summon immense will power not to sneakily put a dollop of poo in there ........

the pause squat - are they oly style or wide stance ??

i used to think walkouts were a bit silly but getting used to feeling the weight and walking out with it must make helluva difference

[Ben "tricky" Burgess]

Haha, as long as you dont put a dildo with a suction cup on the end stuck to the floor you can do what you like. Er...not that I know that those kind of things are availible or owt. :shock:


Pause Sq's are pretty much in wide PL mode, a little narrower than my usual stance cos i do em super super deep and my hips couldnt take it at normal width. Walkouts are a must for me at the moment. The setup is probably the weakest part of my squat, I find walking it out harder than sq'ing it. Also, if ist good enough for Eddy Coan etc...

Tell you what though it makes you realise your position on the food chain, 230 feels like a ton to me, I cant even imagine sticking 350+ on my back like Justin and the top boys in my weight class do :(

[Ben "tricky" Burgess]

5/1/7

Bench Lower

Raw Bench - 60/3, 80/3, 100/3, 112.5/3

1" Board - 100/3, 110/3, 110/3, 110/3

2" Board - 110/2, 100/3

BP Pin Press - 70/3, 80/3, 90/3

WG Chin - 10, 10, 9

Cuban Rotation - (reds) 3x15

Band Pullapart/ Band RDR - 3x12

Curl - 30/10, 30/10


Not bad, 112 was a 3RM pb. Not quite in the groove of the super Volume MM style again yet, had to fanny out of the later sets of boards. Glad i finally got some Cubans in, need to keep sho's healthy.

[Ben "tricky" Burgess]

7/1/7

ooh a palindrome date how exciting...

83.5kg

Sq - 60/5, 100/3, 140/3, (40 Cent) 160/3, 180/3, 190/2

Speed DL - 100/3, 140/2, 150/2, 150/2, 150/2

RDL - 100/6, 140/6, 140/6, 140/6

Roll Out - 8, 8

Side Bend (double green) - 10, 10

[Ben "tricky" Burgess]

Just to add to the debate of whether to use gear or not in training, I'm only a novice but I really, really find that if you want to lift big in gear on comp day, you really have to train in it regularly too.

I've been CANING the raw sq and raw assistance work recently and it hasnt particularly helped my eqp sq at all...In fact I lifted more 2 months ago in my gear than today .

[kyle]

well ben,looking at ur avatar u seem 2 squat quiet wide so u would really need 2 b using at the least some briefs 2 train in.

[Ben "tricky" Burgess]

well ben,looking at ur avatar u seem 2 squat quiet wide so u would really need 2 b using at the least some briefs 2 train in.

How d'you mean mate, is that to protect the hips? I cant use briefs in my fed (BWLA) which is why ive never bought any.

[kyle]

yes ben,just 2 save hips and groin area.the bottoms of ur suit will do just the same.

[Ben "tricky" Burgess]

9/1/7

CGB - 60/3, 80/3, 100/3, 107.5/3

Shirt Bench (42 F6) - 122.5, 132.5, 142.5, 152.5 PB

4" Board - 100/3, 110/3, 120/3, 110/3

Lockout - 175/3, 180/3, 185/3

Seated Row - 200lb/10, 220/10, 220/10


A 2.5 kg PB, not too bad. Was a lot harder than it should have been though, I put my shirt on by myself and didnt have the fit quite right. Weak board work but lockouts and rows felt good.

[any1uno]

Your journal is looking good Ben. Keep up the hard work.

Oh...do you use the same stance (sumo) for deads as you do your squats? Just curious. Nice looking squat.

[Ben "tricky" Burgess]

Your journal is looking good Ben. Keep up the hard work.

Oh...do you use the same stance (sumo) for deads as you do your squats? Just curious. Nice looking squat.

Thanks mate, I have a comp in 2-3weeks so the proof't pudding will be in the eating. As they say.

Yeah I deadlift Sumo, though my sumo stance is probably a bit wider than my squat stance. My sq looks ok in my avatar, in actual fact its one of the ugliest things you've ever seen !

[Ben "tricky" Burgess]

11/1/7

Naked 3 Sec ATG Pause Sq - 40/2, 60/2, 80/2, 90/2, 100/2, 120/2, 125/2

Split Sq - 60/6:6, 80/6:6, 100/6:6, 85/6:6, 85/6:6

Sumo Pull Through - 4/10, 9/10, 9/10

Glute Circuit - (double blue) 2x10

[Carl]

the pause squats, do they involve literally just pausing at the bottom of the squat, and then driving back up? If so i presume they work you power coming out of the hole?, how do you find them?

[Ben "tricky" Burgess]

the pause squats, do they involve literally just pausing at the bottom of the squat, and then driving back up?
yes, I pause for 3 seconds

If so i presume they work you power coming out of the hole?,
yes, same as box sq's but the hip flexors are under constant tension

how do you find them?
hard! My best box sq was 140/5 i think and ive only done 125/2 on the pause sq


...

[Ben "tricky" Burgess]

13/1/7

83.75 kg

Raw Bench - 40/3, 60/3, 80/3, 100/3, 110/3, 112.5/3

1" Board - 100/3, 110/3, 110/3,

2" Board - 112.5/3

BP Pin Press - 70/3, 85/3, 95/3, 90/3

Chin - 10, 8, 7

Face Pull (blue) - 12, 12, 12

Hammer Curl - 12.5/10, 12.5/7, 10/10


I was quite pleased with the raw bench triple, the 110 was a misload, i wante d 112 after 110 but i spazed it. Happy to get the 112 AFTER a close triple. Reduced board volume accordingly.

[Carl]

...

cheers for that, will start doing them as im not totally sure what to do with box squats

Cheers

[Joel Di Battista]

Thanks mate, I have a comp in 2-3weeks so the proof't pudding will be in the eating. As they say.
Where/when mate? I'll come along if you want.

[Ben "tricky" Burgess]

17/1/7

Sq (40 Cent) - 150/2, 175/2, 185/2, 195/2

Raw DL - 125/2, 150/2, 160/2, 185/2

Power Shrug - 125/6, 150/6, 165/6, 165/6

Roll Out - 8, 6

Side Bend (double green) - 10, 10

[Ben "tricky" Burgess]

19/1/7

CGB - 60/3, 80/3, 100/3, 110/3

Bench (42 Rage) 125, 135, 145, 155, 160, 160

4" Board - 100/3, 110/3, 120/3, 120/3, 110/3

Lockout - 160/3, 180/3, 190/3

T Bar - 2x10

Curls - 2x10


1st session in the Rage, well i have to say that was a tight shirt! It took Joel about 15mins to get it on me just the arms really were rediculous. Has cut me up good and proper. Groove wise it felt good, dont think i'll be able to use it in upcoming comp though as couldnt even touch 160 and I certainly cant lockout any more than that. All those reps were letting the collar ride, no belt.

[Moz]

i have that problem in my tight size 42 fury. shame you didnt get a touch with 160, that would be a nice lift for 82.5kg b/w. it might strech out a little keep putting it on, and going for 160. i would have said 170 was my max but cos i wasnt getting a touch my training partner kept throwing the weight on till 190 finally touched and i just managed to lock it out. did ur head feel like it was gonna pop as the bar came down?

good luck in the comp you've entered hope you get some good lifts.

[Ben "tricky" Burgess]

i have that problem in my tight size 42 fury. shame you didnt get a touch with 160, that would be a nice lift for 82.5kg b/w. it might strech out a little keep putting it on, and going for 160. i would have said 170 was my max but cos i wasnt getting a touch my training partner kept throwing the weight on till 190 finally touched and i just managed to lock it out. did ur head feel like it was gonna pop as the bar came down?

good luck in the comp you've entered hope you get some good lifts.

Yeah 160 was very close but i dont want to stretch this shirt out, it is to be my 'comp' shirt...only used for sunday best! I'll just train in my old one untill im strong enough to lock out 170 cos i shoud have no problem touching that.

thanks, BTW

[Joel Di Battista]

Yes, not for your next comp IMO. But when you get a bit stronger and the shirt stretches a little, you'll put up some big weights in it.

I have finger DOMS from putting it on, LOL!

[Ben "tricky" Burgess]

20/1/7

Naked 11" Box Sq - 50/2, 70/2, 90/2, 105/2, 120/2, 135/2, 140/2, 145/2

Oly Manta Sq - 70/5, 100/5, 120/5, 120/5, 120/5

Walkout - 175, 200, 220, 240

HYper - 10, 10/10, 15/10, 15/10

Glute Bridge - (blue) 10, 10, 10


Well i wasnt sure the pause sq's were working out for me, but something seems to have pushed my box sq up a bit, previous best was 135/4. Olys felt good too.

240 felt pretty ok on my back though i almost passed out from the pressure...I was again thinking how crazy it is that guys my weight are sq'ing 340 but then i remembered that a year ago 140 felt really heavy just like 240 did today. Baby steps..

[Ben "tricky" Burgess]

23/1/7

Raw Bench - 60/3, 80/3, 105/3, 115/2

2" Board - 100/3, 110/3, 110/3, 112.5/3, 110/3

BP Pin Press - 80/3, 100/2, 90/3

Chin - 10, 9, 8

Seated Row - 210lb/10, 210/10, 210/10

Hammer Curl - 12.5/10, 12.5/10, 12.5/10

[Boar]

Naked 11" Box Sq

YES!!!!!!

i have a bench shirt (fury) that seems to be mega tight round the arms and shoulders/across chest but loose elsewhere, im wondering if im ever gonna get it right

[Ben "tricky" Burgess]

One day I will let you be my box piglet.

That shirt you have sounds ok? As long as its tight across sho's and chest it doesnt matter if its loose in say belly and back..

[Boar]

promises promises.

i believe the correct trem for a naked boar is boarlett

gonna try my shirt today for the first time, thx for the advice

[Ben "tricky" Burgess]

25/1/7

Sq - 60/3, 100/3, 130, (40 Cent) 160, (wraps), 190, 200

DL - 125, (40 Cent) 160, 190, 210 PB

RDL - 125/6, 140/6, 145/6, 145/6

Roll Outs - 8, 8

Saxon - 5/8, 5/8

[uk machine]

nice dl mate

[Ben "tricky" Burgess]

thanks Mike, its slow progress on the DL unfortunately :D

[Ben "tricky" Burgess]

28/1/7

CGB - 50/3, 70/3, 90/3, 100/3, 110/3

Shirt (42 F6) 125, 140, 150, 150 no touch

4" Board MM style - 70/3, 100/3, 110/3, 110/3, 110/3

Lockout - 170/3, 195/3, 195/3

Face Pulls - (blue) 3x10

Lat Raise - 3x10

Curl - 3x10


Another terrible session, have had the absolute worst prep pre contest...todays problem was that i couldnt touch or press a weight I regularly breeze.

[Icepick]

I wouldn't sweat it mate, That's a good cg bench btw, my prep for this comp is looking really dodgy as well, I'm sure it will come good on the day :D

[Ben "tricky" Burgess]

Well the comp with the dodgy prep went pretty up and down...Had a reasonable day on the sq, awful fucking terrible on the bench but fairly decent on the dl.

Sq - 190 (whites), 202.5 (red, depth), 210 (whites)

Bench - 140 (whites), 145 (red, foot position), 145 miss

DL - 195 (whites), 210 (whites), 215 (whites)

On the plus side the 210 sq was nice and deep and came up pretty smooth and thats in an old Cent that goes on in 1min. The 215 DL was a 5kg PB, I am FAST off the floor, if i can sort my lockout problems I should be a reasonable puller. God only knows what happened on the bench, 140 felt hard when ive been pressing 150 regularly in the gym. I kept getting bollocked for my setup which didnt help much. At one point i was told the feet cant be behind the knees which im sure isnt right...anyway live and learn.

Vid here:
http://www.youtube.com/watch?v=JvHklkO2beE

[Neil Deighton]

Nice lifting Ben congrats on the pb! sounds like you have a lot more in you on squat if you did that in a loose old suit! Feet cant be behind knees when you setup to bench thats a bit of a strange rule:-? Whats next? did that qualify you for british comp?

[Moz]

Good stuff Ben. You had a good ol' fight with that last deadlift lol

[Ben "tricky" Burgess]

Nice lifting Ben congrats on the pb! sounds like you have a lot more in you on squat if you did that in a loose old suit! Feet cant be behind knees when you setup to bench thats a bit of a strange rule:-? Whats next? did that qualify you for british comp?

Thanks Neil, yeah plenty more in the sq i hope, got a new suit coming which is gonna be like a boa constricting python so hopefully get a few more kg from that.

God knows what they were on about in the bench, I setup in a metal militia style, big arch feet back etc i honestly think that IPF judges just dont like seeing this...no matter what the actual rules are.

Fair way to go before i qualify bud, i need 650. I will do it in November.

[Ben "tricky" Burgess]

Good stuff Ben. You had a good ol' fight with that last deadlift lol

Yes, and it won. Cos now i have an itchy grape on me pound coin hole. :evil:

[Funky_monkey]

Beats puking all over the bar, platform, yourself, clothes, referees...... congrats on the PR though.

[Ben "tricky" Burgess]

6/2/7

Cardio (heavy bag) -

Mixed Striking - 5min steady

Intervals - 1min x5

Rest - 1min x5

Squat Thrust/Press Up/Burpee

Intervals - 30s x2

Rest - 45s x2

Plyometric Jump Sq

Intervals - 30s x2

Rest - 45s x2

[Ben "tricky" Burgess]

11/2/7

Raw sq - 65/5, 110/3, 125/3, 145/3, 155/3, 115/3, 115/5, 115/5

Deadlift of 1.5" Platform - 110/3, 145/3, 165/3, 165/3, 165/3

Round Back GM - 20/10, 40/10, 60/10, 60/10

Saxon - 5/10, 5/8


1st session back from the comp, also 1st session training with a team...who incidentally said my sq form was shit hence the going light and working on form.

[Ben "tricky" Burgess]

Super hamstring DOMS today...


Cardio/Active Recovery

Steady State Run - 3min

Interval "Sprints" - 3x200m

Sq - bwx2x20

Gm - bwx2x20

Steady State Run - 3min

[Ben "tricky" Burgess]

13/2/7

CGB - 60/3, 80, 100, 112.5/3

Raw Bench - 117.5

4" Board - 100/3, 110/3, 120/3, 115/3

OH Smith Lockout - 200lb (plate weight)/3, 200/3, 200/3

Seated Row - 10/10, 11/10, 11/8

Lat Raise - 15lb/10, 20/8, 15/10



New gym, no provision for proper lockouts, the ones i did were seated. What i need to improve on is boards. CGB is coming on ok though.

[back2basics]

Ben. Is your workout on the 12th purely for active recovery, or do you do other sports? Just wondered why the 3x200m? I fancied doing some interval work for my off days, but wasn't sure if it would affect my progress as a new guy to the sport. Also does GM stand for good morning? Good lifts btw.

[Ben "tricky" Burgess]

Ben. Is your workout on the 12th purely for active recovery, or do you do other sports? Just wondered why the 3x200m? I fancied doing some interval work for my off days, but wasn't sure if it would affect my progress as a new guy to the sport. Also does GM stand for good morning? Good lifts btw.

Hi mate, i enjoy other sports, but I dont train for them. I try to do 1 cardio session per week. The bodyweight sq's and GM's (good mornings, yes) were the active recovery part. Being fit is pretty synergistic with getting stronger IMO, though you have to watch the CNS load.

The 3x200 m was becasue i was doing a type of HIIT training (ask if you dont know...). Each sprint had ~2min of slow jogging between.

[back2basics]

Thanks Ben. Makes perfect sense to me. I try and do 1-2 moderate sessions of cardio each week (stair running/bag work/skipping/calisthenetics) purely to help recovery. Just want to get my weight up for the bwla north midlands (1st comp, going to lift as a guest) as I'm 91kg at a long limbed 6'1", dependant on how that goes will determine how much high intensity interval training I do as I can drop weight fairly quickly if I'm not careful. Time will tell!

[Moz]

Just want to get my weight up for the bwla north midlands (1st comp, going to lift as a guest)

When is this on? where at I may do it to.

[Ben "tricky" Burgess]

15/2/7

DE 10" Box Sq - (doubled choked blues) 80 x 8 x 2

Sumo RDL - (doubled blues) 100/5, 140/5, 140/5

Split Sq - 60/5, 80/5, 80/5


The DE Box Sq's were cracking, really rated them. Think the band tension was just right. There was tension at the bottom but not much. Think they were plenty quick, i was kinda going on "do the plates rattle at the top" ! Box probably 2" below par.

The Banded Sumo RDL was rediculously hard, I think the tension was probably ok, but too much bar weight for sure.

[Ben "tricky" Burgess]

16/2/7

Raw Bench - 60/3, 80, 100, 110/3

2" Board - 100/3, 107.5/3, 110/3, 110/3

Deep Paused DB Press - 45lb/5, 75/5, 80/5

Wide Pronated Hang Chin - 10, 8, 7

Curl - 60lb/10, 60/10


Only did a heavy bench on Tuesday and could still feel it so went easy on volume and load. 1st time id done the DB press, in place of Bottom Position Pin Press as in a new gym. Like it better TBH, less shoulder strain and those weights were absolutely flying, DE speed. Getting the hang of the MM style boards, the 110's were easy and fast. Only problem is i struggled more with the same weight on a 4" board on Tues, which doesnt really make sense.

[Ben "tricky" Burgess]

17/2/7

Cardio (bag work)

4 min steady state...mixed striking

1min work
1min rest
1min work
1min rest
1min work
1min rest
1min work
1min rest

30s pushup/sq thrust
45s rest
30s pushup/sq thrust
45s rest
30s sq thrust/burpee
45s rest
30s plyo jump sq
45s rest

[Ben "tricky" Burgess]

18/2/7

Raw Sq - 65/3, 105/3, 130/3, 145/3, 155/3, 155/3, 155/3

Raw DE DL - 105/3, 145/3, 145/3, 145/3, 145/3, 145/3

Round GM - 20/8, 40/8, 40/8

Saxon - 5x2x8

Crunch - 5x2x8

[Boar]

having just watched the slow lockout deadlift - your avatar pic, you really should say how much it was, as i am having trouble counting them shiney plates up !!!

keep it up !!

[Ben "tricky" Burgess]

having just watched the slow lockout deadlift - your avatar pic, you really should say how much it was, as i am having trouble counting them shiney plates up !!!

keep it up !!

only 215 :(

[Phil R]

so ben where are you training now as harborne has closed ????

[Ben "tricky" Burgess]

so ben where are you training now as harborne has closed ????

Im training with Jas, Clive, Tony, Rob, Jas (75), and Sonny at Phil Guise's place - Power Press in Dudley. Its actually nearer to me than Harborne was. Say hello to John and Steve for me 'cos I dont see them no more. Congrats on British Bench an all mate. :)

[Ben "tricky" Burgess]

19/2/7

Raw Bench - 60/3, 80, 100, 110, 122.5 PB

4" Board - 110/3, 120/3, 122.5/3, 117.5/3

CGB - 60/3, 80/3, 100/3

2" Lockout - 150/3, 180/3, 200/3

Lat Raise - 15lb/10, 15/10, 15/10

Seated Row - 11/10, 11/8, 11/8


A good session on the bench. The raw pb was easy, smooth and with a nice pause. I like doing the session this way, i.e. the full bench and the boards before the CGB seems I get more total tonnage this way.

[Ben "tricky" Burgess]

21/2/7

DE Low Box Sq - (double choked blues) 8 x 85 x 2

Sumo RDL - (doubled blues) 100/8, 100/8, 100/8

Oly Manta Sq - 80/10, 90/8, 90/8

Glute Bridge - (doubled blues) 3 x 8 (5 sec hold)


Pretty good session, I find with the Box Sq's that I actually get faster untill about the 6th set when i start slowing down again. The RDL was much better with the lower weight, even so I was gassed after like 5 reps I dunno why cos im fairly fit ATM.

[Phil R]

Im training with Jas, Clive, Tony, Rob, Jas (75), and Sonny at Phil Guise's place - Power Press in Dudley. Its actually nearer to me than Harborne was. Say hello to John and Steve for me 'cos I dont see them no more. Congrats on British Bench an all mate. :)

thanks and i will see steve and johnny this weekend

[Ben "tricky" Burgess]

22/2/7

Raw Bench - 60, 80, 100, 112.5/2

2" Board - 100/3, 107.5/3, 107.5/3, 107.5/3

Deep Pause DB Press - 65lb/5, 70/5, 75/5

Chin - 10, 7, 7

DB Curl - 30lb/10, 30/10, 30/8


Hard. Really starting to feel the strain of this lifting cycle now. I'll definately deload next week. Also got a bit of shoulder RSI from work so was generally weaker tonight...took it easy didnt push it.

[Ben "tricky" Burgess]

25/2/7

Raw sq - 105/3, 125/3, 145/3, 155/3, 145/3, 145/3, 145/3

Raw DL - 105/3, 145/3, 155/3, 170/3, 170/3, 170/3

Round GM - 20/8, 40/8, 50/8

Saxon - 7.5/8, 7.5/8

Crunch - 5/8, 5/8


Rubbish session really, much poorer squatting than last week everything felt heavy. OK volume and load on the DL but seriously getting overtrained now. Can't wait to deload.

[Ben "tricky" Burgess]

26/2/7

DE Bench - 80/2, 80/2, 80/2, 80/2, 80/2, 80/2

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

Deep Pause DB - 70lb/5, 80/5, 70/5

Chin - 10, 6, 5

Lat Rasie - 15lb/10, 20/8, 15/10

BB Curl - 60lb/10, 60/10


Unsurprisingly im no less overtrained than i was yesterday couldnt face heavy bench so did some speed work.

[any1uno]

Hope you do the Deload soon! Get your head back into it and lift!

Keep up the good work here.

[Ben "tricky" Burgess]

thanks mate, ive got it programmed to start friday...im cutting some weight off at the moment so the extra cardio has really made me burn out quicker.

[Ben "tricky" Burgess]

28/2/7

DE Box Sq - (double choked blues) 80/2 x 8 (http://www.youtube.com/watch?v=WU6-JCZVilU)

Sumo RDL - (doubled blues) 100/8, 110/8, 110/8

Split Sq - 60/8, 80/8, 85/8

Glute Bridge (doubled blue) - 3x8 5 sec hold


EDIT - oh yeah check out my super cool ultra fashionable gym gear...

[Funky_monkey]

You mean the milk crate? Looks fast. nice work. when you plan to lift heavy again?

[Ben "tricky" Burgess]

You mean the milk crate? Looks fast. nice work. when you plan to lift heavy again?

No i mean my Navy Asda George sweatshirt, grey slacks tucked into black socks and navy chucks...

You mean when am i going to be lifting equipped again ? Or whens my next comp?

[DMPM]

I'm liking the gym wear. :D

[Ben "tricky" Burgess]

1/3/7

Bench (42 Rage X) - 120, 130, 140, 145, 150, 155 PB

4" Board - 100/3, 110/3, 120/3

Seated Row - 11/10, 11/10, 11/10



Well it was nice to get a PB there, it was smooth as well. Considering im overtrained and what have you there should be a bit more in the tank.

[DMPM]

That was a nice, clean rep mate. You're getting close to that twice BW bench...