Journal to the BPO british/europeans

[Keith Ellis]

I am going to attempt to keep a journal on here of my training from now to the BPO british in april and then WPF europeans in June.
Best comp lifts to date: 350, 190, 305.
By the europeans would like to be hitting 370, 210, 320 ideally!!
Training for the next few weeks will be very simple and basic, giving my body a bit of a rest after just having the WPF worlds. Will be training twice a week a upper body session and lower body session.

Today 06-12-06, very light session to just to get back into the swing of things.

Bench 40x10, 60x10, 80x6, 100x3, 110x6,6,10
Lying flat d'bell ex 10kgx5x10
Pulldowns 5 sets
D'bell Front raises 10kgx2x10

[Rob Thomas]

Go for it Keith, that was a great squat at the WPF worlds mate and I still can't believe you're the weight you are, you look much heavier!

[Ben "tricky" Burgess]

some big lifts there when you get 'em...

Go for it. :cool:

[Keith Ellis]

cheers rob, my other aim will be to weigh in at least 118kg at the british and then 120-122 at the europeans.

[Keith Ellis]

09-12-06
First squat/ deadlift session after comp, doing box squats for a while, box 2-3 inch below paralllel.

box squat
50x8
80x8
110x5
140x4x5

deadlift
75x6
115x6
155x3 sets 6,6,10

ab work to finish

[Ben "tricky" Burgess]

good stuff man, i did similar workout the other day and did the ab excersise in this (http://www.powerliftinguk.com/showthread.php?p=44111#post44111) thread...god it fookin caned me!

[any1uno]

Great start. I will be watching your thread to see you reach your goals.

Keep it up.

[Pork Pie]

09-12-06
First squat/ deadlift session after comp, doing box squats for a while, box 2-3 inch below paralllel.

box squat
50x8
80x8
110x5
140x4x5

deadlift
75x6
115x6
155x3 sets 6,6,10

ab work to finish

Leave off the abs you homo. You want a big fat belly when you're up in the 125s!:D :D

[Keith Ellis]

ok i'll leave of the abs and get on the pies!

[Keith Ellis]

13-12-06

Bench press 40x10, 60x10, 80x6, 100x3, 115x 3 sets, 6,6,8 reps
Pin Press 80x3x10
D'bell tri ex 10'sx2x10, 12.5'sx3x10
Close grip pulldowns 5 sets 8-10 reps
Wide pulldowns 2x10

[Keith Ellis]

15-12-06

squat deadlift session like last week, low box squat followed by conventinal deadlift.

box squat
50x8
80x6
110x5
130x3
150x4x5

deadlift
75x6
115x6
155x5
170x3 sets, 5,5,8

decline board ab crunches.

[Keith Ellis]

20-12-06

Bench press
40x10
60x8
80x5
100x3
120x5 sets 3,3,3,3,7

Incline d'bell press
25'sx8
30'sx8
30'sx10

d'bell tri extension
12.5x5x10

Pulldowns
7 sets

[DEL]

Keep up the hard training Keith. I am sure you will hit some big numbers at the europeans.

[Keith Ellis]

cheers del, I hope to, just enjoying having a nice long slow build up.

23-12-06
Felt rather crap today, went to the dr's yesterday and got some antibiotics for a cold and chest infection. Wanted to go and try to do some lifting tho as I had someone to train with for a change.

Box squat
50x8
80x8
110x5
135x3
155x3x5

deadlift
75x5
115x5
155x5
180x5
200x8

[Keith Ellis]

27-12-06

bench press
45x10
65x8
85x5
105x3
122.5x 5 sets 3,3,3,3,9

Incline d'bell press
60lbsx8
70lbsx8
70lbsx12

lying d'bell tri ex
15kgx5x10

Close grip lat pulldowns
5 sets

d'bell rows
60lbsx5
80lbsx5
110lbsx8
125lbsx15

[Ben "tricky" Burgess]

bench press
45x10
65x8
85x5
105x3
122.5x 5 sets 3,3,3,3,9

how come you sometimes end with 9 reps or whatever Keith? Is it just that you started too light or you just like to burn out at the end?

[Keith Ellis]

basically because the first two weeks of my training I was aiming for a rep set scheme of 3 sets of 6 just to start lighter and get back into benching, I then decided to drop the set rep scheme to 5x3 for benching however if I can do more than 3 reps on the last set I just keep going.
I aim to peak at a weight they I hit 5x3, at the moment I'm going too light to hit 5x3, so all I am doing is adding 2.5kg to my bench each week until I hit 5x3 then when I hit 5x3 drop down to 3x3 and then down to single, hoping this will hopefully be around the time of the british.
Its just something I started doing for a 12 week period last year and it worked quite well after a long time of playing around with different benching routines and not getting anywhere.

[Keith Ellis]

30-12-06

Box squat
50x8
80x8
110x5
140x3
160x3x5

deadlift
75x6
115x5
155x5
185x3
210x10

grip training

[Keith Ellis]

03-01-07

Bench press
50x8
80x5
110x3
125x 5 set 3,3,3,3,6

incline dbell press
25'sx8
30x8
35x10

d'bell tri ex
17.5x3x10
10x1x10

pulldowns
5 sets

d'bell row
40kgx5
50x5
60x12
60x18

[Ben "tricky" Burgess]

30-12-06

Box squat
50x8
80x8
110x5
140x3
160x3x5

deadlift
75x6
115x5
155x5
185x3
210x10

grip training
Wow, big set of DL mate, nice one.

[Keith Ellis]

cheers, the strength is strating to come back now, just takes a while after peaking at a comp and then taking a couple of weeks of to get back into things. Tomoz will push the deads upto 220 for reps and see what i can do.

[Pork Pie]

03-01-07

Bench press
50x8
80x5
110x3
125x 5 set 3,3,3,3,6

incline dbell press
25'sx8
30x8
35x10

d'bell tri ex
17.5x3x10
10x1x10

pulldowns
5 sets

d'bell row
40kgx5
50x5
60x12
60x18

Have you tried weighted dips? Dumbbell triceps are a bit isolated, don't you think?

[Keith Ellis]

funny you say that pork pie, I used to do dips a lot and found that hit my triceps nicely, was thinking about going back to dips instead of tri extension, not sure im getting much out of them.

I was just trying them for a while after reading some westside barbell bench press routines where they always suggest doing tricep extension.

Ive been doing the extensions for several weeks so as of next session i'll go back to weighted dips, any suggested set/rep range?

also what happened to your journal, I liked reading it?

[any1uno]

a great log here Keith. I like your routine. Have to agree with weighted dips as I feel they will help alot.

Are you doing any other accessory work on your squat and dead day?

Keep up the work.

[Keith Ellis]

any1uno, at the mo I am not doing any other work exept squat and deadlifts, the squat are box squats done to a box 2-3 inches below parallel. I pause on the box before pushing off. As this is not a competition squat I kind off class it a assistance to the regular squat.

Ive tried playing around with assistance exercises before for my squat and deadlift such as goodmornings, sldl, pull throughs but they haven't really helped a lot so I just wanted a period of basic training to get weights back up after last comp.

Due to having quite a hectic schedule, working long hours, 6 days a week and having a young family and not getting enough sleep I can't train too much without overtraining. Thats why I have had to cut my training back to the basics and just 2 days a week. In a few weeks time I plan to start alternating between conventional deadlift one week and sumo deadlift the other. I lift sumo in comps but have been working cinventional to try hit the lower back and hams more as its been a while since ive cinventionaled and think my lower back has suffered and causing me to struggle locking out on the deadlift.

[any1uno]

Thank you for the information. This routine seems to be workng for you. I'm anxious to see it continue. I do boxsquats as well but feel I need to bump things up soon. I'm working back through a torn calf muscle that had me off for a month. Getting back and getting stronger.

I konw how hectic it can be with a young family. Keep up the hard work. Thank you again...any1?

[Keith Ellis]

box squat

50x8
80x8
115x5
145x3
167.5x3x5

deadlift

75x6
115x5
155x5
195x3
220x9

[cornelius parkin]

Great log, good luck with the total mate!

[Keith Ellis]

9-01-07

bench press
40x10
60x8
80x6
100x3
120x1
130x5x3

standing military press
40x6
60x4x5

dips
bwx4 sets 10,10,10,15

dumbell rows
40x5
50x5
60x10
60x10
60x20

pulldowns
3 sets 20 reps drop sets

[Ben "tricky" Burgess]

obviously plenty strength in the tank if you can row 60x20 after the other stuff mate! Looks promising

[Keith Ellis]

yeah backs always been one of my strong points, wish I could bench 60kg d'bells for 2 sets of 10 and then a set of 20 reps.

[Keith Ellis]

14-01-07

box squat, planned to go to 175 for 3 sets of 5 but had to stop when got to 155 as felt thigh tighten up a lot like it wanted to pull or tear. Same leg as an old injury from last year so decided to stop and leave it, went on to deadlifts which didn't seem to effect it.

deadlift
75x5
115x3
155x3
185x1
210x1
230x6

grip and ab training

[Keith Ellis]

Decided to have a lighter bench session today, going to alternate week to week light and heavy sessions.

Bench
40x8
60x8
80x8
100x4x8

Overhead standing BB press
40x6
60x6
70x1
80x1

dips
BWx10
10kgx6
20kgx12

barbell rows
60x8
80x8
100x2x8

pulldowns
3 sets of 15 reps

[any1uno]

Nice work Keith. How many weeks are you out from comp? What plans are you making say 12 weeks out to change things up?

Keep it up.

[Keith Ellis]

14 weeks to the british and about 24 to the europeans tho I may bypass the british now this year and go straight for the europeans. Want to try get my raw strength up more.

Adjustments I will make nearer to comp will be from about 12 weeks out, using board presses and floor presses as assistance exercises for bench press rather than overhead presses.

Obvioulsy using equipment this will come in about 8-10 weeks out from a comp. Reducing reps down to singles, doubles and triples. And possibly as the deadlifts get heavier go back to dealdifting every other week.

[Keith Ellis]

due to problem with thigh last week when box squating decided to do regular squats and just atke it very easy as was worried anout pulling thigh muscle.
So squat was:

50x8
80x8
100x6
120x6
140x5
160x5
180x5

deadlifts
75x5
115x3
155x3
195x1
220x1
240x3x3

grip work

[Keith Ellis]

24-01-07

bench press
40x8
60x8
80x5
100x8
105x8
105x8
100x8

overhead standing press
40x5
60x1
70x1
80x4

dips
bwx10
10x10
20x10
20x10

barbell rows
60x8
80x8
100x10
100x12

pulldowns
2 sets of 15

[Keith Ellis]

27-01-07

regular squat no equipment
50x8
80x8
120x6
160x5
180x3
200x2x6 still a bit worried about the leg strain from a couple of weeks ago so kept it light.

then went back to sumo for first time in 9 weeks to see what I could pull and:
75x3
115x3
155x1
195x1
215x1
235x1
255x1
275x1
295x1
307.5 failed, come up of the floor but form wasn't spot on and couldn't lock out.

decline ab board 2x15

[Keith Ellis]

31-01-07

bench press
40x8
60x8
80x3
100x3
120x3
130x3
140x3
145x1
150x1
155x1

overhead standing press
40x5
60x1
80x1
85x1
90x2

dips
bwx10
20x10
25x16

low cable pully
5x10

high cable pullys
2x15

[Keith Ellis]

03-02-07

Box squat
80x8
110x5
130x3
150x2
170x3x5

deadlift (conventional)
75x3
115x3
155x3
185x1
210x1
230x1
250x4

[Ben "tricky" Burgess]

nice pull bud

[Never-Satisfied]

Good work on the heavy training. Very impressive numbers.

Just wondering why you start with 3 reps per set then follow with a load of single's and finish with more reps on heaviest set.

I am sure you know what your doing...but it just seems illogical to me.


I hope you hit your targets on the European. When's the date for it?

[Keith Ellis]

the europeans is last weekend in June, of the top of my head i think 26-28th June.

why i do my rep scheme like that, the last set is the only set om really concerned about, its the last all out set so all the other sets are just warmup sets, I did see the point in doing say triples all the way up as it will just fatigue me for my main set (the last set) doing singles on the way up just gets me used to gardual build up to the heavier weights.

[Never-Satisfied]

the europeans is last weekend in June, of the top of my head i think 26-28th June.

why i do my rep scheme like that, the last set is the only set om really concerned about, its the last all out set so all the other sets are just warmup sets, I did see the point in doing say triples all the way up as it will just fatigue me for my main set (the last set) doing singles on the way up just gets me used to gardual build up to the heavier weights.

Makes sense to me now.

Thanks for explaining. Nice that you give full answers to people's questions.

At least you have a good few months to prepare for it. Where will the Europeans be held? Do you have a link for more info? Not that I am planning to enter or anything, hah. Just interested.

[Keith Ellis]

no probs.

The europeans is to be held in port talbot wales, I beleive at the mo its to be held in body and mind gym. It'll be held over 3 days, powerlifting will more than likely be on the friday and saturday and then bench press comp on the sun.

Not a lot more info on it for now, you could try the WPF website for info and keep check on that for updates, the site is www.wpfpowerlifting.com

[Keith Ellis]

6-02-07

didn't feel strong today, felt tired and weak for some reason

bench press
40x8
60x8
80x5
100x2
110x3x8

overhead press
40x6
60x2x6

dips
bwx10
20x10
25x10

low pullys 6 sets

high pulls 2 sets 15

[Keith Ellis]

10-02-07

normal unequiped squat
80x8
120x5
160x4
180x3
200x2
220x2x5

sumo deadlift
75x3
115x1
155x1
185x1
220x1
240x1
270x1
300x1

[Rob Thomas]

Nice pulling there Keith!

[Keith Ellis]

cheers rob, prob be giving the british a miss now and waiting for the europeans. In the mean time taking a look into some strongman trainings and comps!

[Funky_monkey]

How much you weigh, Keith? strong stuff fella

[Keith Ellis]

around 115 at the mo FM

[Keith Ellis]

13-02-07

Bench press
40x8
60x8
80x5
100x3
115x4x6

military press
40x6
60x6
60x6
60x8

lying tricep ex
7.5x10
12.5x4x10

low cable rows
6 sets

high pullys
2x15

[Keith Ellis]

17-02-07

box squat
80x8
110x6
140x3
160x2
175x3x5

conventional deadlift standing on 4 inch platform, first time done so went very light.

65x8
105x2x6

decline ab crunch
2x15

[Keith Ellis]

20-02-07

Bench Press
40x8
60x8
80x5
100x3
117.5x4x6

dips
bwx10
15x10
25x2x10

ez tricep ex
10x10
20x10
30x3x10

low narrow grip lat pullys
6x5-10

wide pulldowns
2x15

[Keith Ellis]

24-02-07

Regular squat
80x8
120x6
160x4
190x3
210x3
230x5

wanted to go upto 240x5 but groin tighten up a lot and felt like it wanted to go so had to leave it, was then too painful to deadlift so left it at that.

[Keith Ellis]

26-02-07

Bench press
40x8
60x8
80x5
100x3
120x4x6

overhead standing press
40x6
65x3x6

d'bell floor tricep ex
10kgx10
15kgx4x40

high narrow lat pullys
5 sets of 8

[Keith Ellis]

This past saturday I decided to go down to the yard which is the strongman training camp at portsmouth. Have been thinking about trying a strongman comp for a while so thought I would go down for some event training.

Some very impresive lifters there of all sizes and weight.

Met a freind that some of you know down there, big pete, aka pete reynolds.

Starting with thick bar deadlift (i think its called an axle bar) anyway its about 4 times the width of a regular oly bar so very hard to grip. Was deadlifting with it using a double over hand grip to work on grip strength. Worked upto 140x1 then couldn't do the 160x1 couldn't grip the bar at all, what a difference a bar makes considering 2 weeks ago I did a 300kg deadlift on a regular bar in training.

Then was log press, clean and press.
Did triples upto 105kg then tried 120 cleaned easy but couldn't lock it out so left it there.

Next was super yoke, 2 lengths of the yard first approx 20-30 metres total with 220kg. Felt strange wabling all over the place.
Then went to 320 and manages approx 15 metres total and then my legs were fucked and really pumped couldn't go anymore.

Next was a tyre flip, hoping they would choose the smaller tyre the 350 but got the 440kg tyre out. Managed to flip it once, could easily deadlift it up of the floor but then getting the knee under the tire to flip and then push it over is the hard part. One of the big boys rob managed 6 flips with it, very impressive.

Next was farmers walk but without the walk, so just the hold for time.
went 80kg each hand (total 160kg) for 15 seconds, then 130 each hand (total 260kg) 15 seconds, then to 170kg each hand (340kg total) just manages to get it off the floor and hold for about 3 or 4 secs before grip gave away.
Then a few wanted to go for 200kg each hand (400kg total) we needed assistance to pick them up but then just tried to grip it for as long as poss, managed about 2 seconds and then it went wrong for me left hand went and felt a ping in my bicep, result, tear in my bicep. Iced and wraped straight away. Now its black and blue over bicep and forearm so hope for a fast recovery.

Unfortunalty due to this couldn't finish off with trying the stones but will be back down there as soon as bicep heels up.

[Ben "tricky" Burgess]

fucksticks...heal up quick mate.

[Keith Ellis]

10-03-07

squat
80x8
110x8
140x5
170x3
190x3
210x3
box squat
172.5x3x5

deadlift with oversized thick bar, very light due to bicep tear.
50x5
80x8
80x8

ab work
grip work

[Keith Ellis]

14-03-07

Struggled a bit today as bicep still a bit sore and tender and so struggled with benching, suprising how much you use your biceps to stabalise when doing pressing movements.

Bench Press
40x8
60x8
80x5
100x3
120x3x6

overhead stranding BB press
40x6
65x2x6

Floor d'bell tricep extension
7.5x10
12.5x5x10

Very light pulldowns to stretch out bicep a little

pullovers
25kgx10

pinch grip work

[Keith Ellis]

17-03-07

squat
80x8
110x6
140x5
167.5x3
195x3
215x3

box squat
177.5x3x5

deadlift, light again due to healing bicep
80x8
100x8
120x6
140x10

ab work
grip work

[Keith Ellis]

21-03-07

Bench press
40x8
60x8
80x5
100x3
122.5x4x5

Military press
40x6
60x3x6

d'bell tricep ex
10kgx10
15kgx4x10

pulldowns

pullovers
27.5kgx20

pinch grip exercise

[Keith Ellis]

24-03-07

squat
50x8
80x8
120x5
160x3
200x2 brieifs
220x2 briefs and wraps
240x1 briefs and wraps
260x1 briefs and wraps

deadlift
70x5
110x5
150x5
190x5
210x5

grip work

[Keith Ellis]

28-03-07

Bench press
50x8
70x8
90x5
110x3
125x4x5

military press
40x6
62.5x2x6

d'bell tricep extensions
10kgx10
17.5kgx3x10

pulldowns

pullovers
30kgx20

d'bell curls, very light due to recovering from bicep tear and no strength in left bicep
2.5kgx10
5kgx10
7.5kgx10

pinch grip work

[Keith Ellis]

31-03-07

Strongman training at portsmouth

axle bar clean and press
40kgx2x6
80kgx2x5
90kgx5
100kgx3
110kg, felt bicep pull again when cleaning the bar and droped weight and had to leave it there.

Super yoke
220kgx20 metres
310kgx20 metres
350kgx15 metres

deadlifts
60x5
100x5
140x5
180x5
205x5
225x5

left bicep has now bruised up again, not as painful as first time I pulled it but obviously have done another minor tear this time, prob mean more time lay off before heavy training.

I will not be doing the British BPO now for sure, too many injuries in past 6 months and so not fit for it, would only be doing token lifts.

May also have to pull out o bexhill Strongman comp on april 29th, hope to be fit for the european PL champs in June.

[Keith Ellis]

04-04-07

Back in the gym, bicep straped a little due to tear,

Bench press
50x10
70x8
90x5
110x3
130x4x5

overhead military press
45x6
65x2x6
shoulders very achy already from sat axle presses at pompey

lying d'bel tri ex
10kg bells x10
17.5x3x10
17.5x8

pulldowns
5 sets light pulldowns

pullovers
32.5kgx20

barbell curl
10kgx10
20kgx2x10

behind back barbell hold
40kgx20 secs
60kgx20 secs
80kgx20 secs
100kgx43 secs

plate grips
10kg platesx20 secs
15kg platesx40 secs

[Keith Ellis]

07-04-07

decided to put squat suit on for a session.

squat
50x8
80x8
120x5
160x3
200x2
230x1
260x1
290x1
310x1

all felt comfortable

conventional deadlift
75x5
115x3
155x3
185x3
215x3
235x3
255x2

grip work

[Keith Ellis]

10-04-07

feeling a bit week and sluggish today

went

bench press
50x10
70x6
90x3
110x1
125x1
132.5x6x3

military press
50x6
67.5x2x6

dbell tricep ex
10x10
17.5x3x10

pulldowns
6 sets

barbell curl bicep still very week due to tear
10kgx10
20kgx10
25kgx10

barbell behind back grip hold
60x20 secs
100x20 secs
120x41 secs

[Keith Ellis]

14-04-07

Strongman training

Axle clean and press

40kgx10
70kgx5
80kgx2x3
90kgx2x3

Super yoke
220kgx20 metres
300kgx20 metres
370kgx6 metres

deadlift
100x3
140x3
180x3
225x3
255x2

[Keith Ellis]

18/4/07

Bench press
45x8
65x8
85x5
105x3
125x1
135x6x3

military press
35x10
55x8
70x6

floor press, d'bells
15x10
25x8
30x16

law pully lat rows

bicep and grip work

[Keith Ellis]

21-04-07

squat
50x8
80x8
120x6
150x5
180x3
210x3
230x3

box squat 180x3x3

sumo deadlift
75x3
115x3
155x3
185x3
225x3
255x3

[Keith Ellis]

25-04-07

bench press
45x8
65x8
85x5
105x3
125x1
137.5x3x3
140x3x3

military press
35x10
55x8
75x5

d'bell floor press
20x10
30x8
35x12

low lat pullys

pullovers

bicep and grip work

[Keith Ellis]

28-04-07

squat
50x8
80x8
120x6
150x5
180x3
210x3
240x3

box squat
185x3x3

conventional deadlift
75x5
115x5
150x5
180x5
210x5
235x5

[Keith Ellis]

02-04-07

bench press
45x8
65x8
85x3
105x3
125x3
135x3
145x3
150x3
110x3x5

floor press
20x10
30x8
35x13

low pullys

bicep and grip work

[gerthebear]

how often do you train biceps keith? fairly regularly by the looks of it..

reason i ask is cuz im trying to put size there now after neglecting them for a while. im told do this and that and all i wana do is train them everytime i hit the weights.
do u have bigarms?

[Keith Ellis]

just train biceps once a week, just some curls on benching day.

Big arms, dont measure really but at a guess 18-19 inches at the mo, but then again i am 118kg at the mo.

[Keith Ellis]

06-05-07

squat
50x8
80x8
120x6
160x4
190x3
220x3
250x3
270x1
box squat
190x3x3


sumo deadlift
75x3
115x3
155x3
195x3
235x3
270x3

[Keith Ellis]

09-05-07

bench press
40x8
60x8
80x3
100x3
120x3
135x3
145x3
155x3
close grip
112.5x2x5

floor d'bell press
20x12
30x2x12

low pullys

d'bell bicep curls
10x2x6
12.5x2x6
17.5x2x6

grip work

[Keith Ellis]

12-05-07

squat
50x8
80x8
120x6
160x4
200x3
240x3
270x2
300x1
box squats
195x3x3

sumo sldl
75x5
115x5
145x5
170x5
195x5
220x3

[aaron_lohan]

How much can you box squat compared to your full squat, ive just started doing them now and fnd im struggling to handle anything like my top weight for a normal squat

[DMPM]

Strong.