Steven's Powerlifting Log.

[Never-Satisfied]

Introduction

I have decided to try and get involved with the powerlifting side of weightlifting.
I am rather new to powerlifting, although I do have a basic understanding.

Hope to learn from fellow members and hope to develop myself further.

I have focused my training on bodybuilding most of the time.

I'll leave you a couple of pics from my first bodybuilding contest.




These are my past lifts all done at around 53kg:


Deadlift
PB Deadlift (with straps) 140KG x 1:
http://www.youtube.com/watch?v=CFQqatp_YDw


My best RAW deadlift is 135kg x1.


Squat
PBSquat paralell 110kg x 1
http://www.youtube.com/watch?v=ftoUvpFfhew

ATG squatting 102.5kg x 3 (form maybe a little off)
http://www.youtube.com/watch?v=1ciZQ7TbPvo


Bench
PB on bench is 70kg.



My goals/ambitions

Now I am 21 years old and around 54-55kg. I hope to enter a powerlifting contest/meet eventually.

My intentions now are to increase my weight by around a 1kg allowing me still to compete at the under 56kg weight category at the heaviest weight possible.This could give me a little added strength.

This journal will include all my training. It will help me evaluate were I stand and what I need to do.
It is also helpful to have an online journal so I can get some advice.


Any commnents are welcome. If you see anything negative in my routine/training please don't hesitate to tell me what I should change to improve.


Steven

[Never-Satisfied]

19/1/2007


Deadlift:

-60kg x6
-90kg x5
-110kg x1
-120kg x1
-130kg x1
-130kg x1

Bench:

-20kg x15
-40kg x10
-50kg x5
-60kg x1
-60kg x1
-65kg x1
-67.5kg x1

Close-Grip Bench:

-40kg x12
-40kg x12



Notes:

Surprised deadlift went so well considering I have not trained this exercise for about a month or so.
Happy with the weight.

Happy with the bench progress too. I lifted the weight off rack and paused the bar on chest for a second and then done a rep.
The 67.5 bench was very hard for me and weight was stuck ha;f-way up, so I had to fight for the full lock-out which I just about managed.

Good session.

Experimenting with my strength at the moment and new to powerlifting so bare with me :)

[cuntos]

You look to have about zero body fat. If you stay that lean easily then you will be laughing as you start to bulk up for lifting.

Benching tonight? Don't forget we're benching on Monday at five. See you there!

[Carl]

well done mate looking good, do you do a 2 day split? or what?

[Never-Satisfied]

You look to have about zero body fat. If you stay that lean easily then you will be laughing as you start to bulk up for lifting.

Benching tonight? Don't forget we're benching on Monday at five. See you there!


I just thought I would bench a bit tonight to prepare for Monday.


See you there mate! can't wait! :D

[Never-Satisfied]

well done mate looking good, do you do a 2 day split? or what?

I have not organized a routine yet.

Just done a bit of deads and bench to test the water's and for fun.

I will read up about powerlifting, try to develop a routine together and inform myself.

Trouble is I am so used to training for bodybuilding, I have to re-evaluate my training to make it more suited to powerlifting.

At the end of today's session I felt like I didn't train enough since my usual bodybuilding training dictates many more sets and reps with lighter weight.

Thanks for the comment.

[Never-Satisfied]

23/1/2007

I had a great session today; trained with Dave(Bulldog) and Ian who are Powerlifting Champions. :eek: :D This was great but very challenging; they wouldn't let me stop. :shock:
They taught me a few things and I also learnt watching them play with the weights.

Squat Bandwork:
-60kg x 5

Squat:
-20kg x15
-30kg x5
-40kg x5
-50kg x5
-60kg x5
-70kg x5
-80kg x5
-90kg x5
-100kg x3
-100kg x3
-80kg x5
-80kg x5
-60kg x5

Deadlift:
-60kg x5
-100kg x5
-100kg x5
-110kg x5
-120kg x3

Inch Deadlift Technique:
-60kg x3
-60kg x3

Leg Press:
-100kg x8
-140kg x8
-140kg x6

Hamstring machine curl:
2 Sets.

Leg Extensions:
2 Sets.

Standing calve raise:
2 Sets.

Seated calve raise:
2 sets.



Notes:

Not joking when I say this was one of the hardest session's of my life.

I thought great squatting over - phew! Then next deadlifts! That was ok with me.

Inch Deadlifts were new to me and was a nice way to train.

Then the guy's put me on leg press and I was thinking 'oh my god another heavy movement'.

Was my very first time using the leg press so was a little hard. My legs were already fried by this point so I was in some pain.
Even with the little weight on I was grunting like a monkey :p

At the hamstring curls my calves were cramping up on most reps. Didn't want to wimp out so I kept on a bit.

The guy's went on and on.

I asked if I could leave it and they said 'no'. But I am glad they pushed me through it.
Best workout I have ever had despite the feeling of nausea and trembling leg's afterwards.

[Boar]

i fucking knew it was you muscleman !!!!!!!!!!!!!!!!!!!

good luck with the powerlifting, for me it gives focus to training - bodybuilding has never really interested me

[Never-Satisfied]

i fucking knew it was you muscleman !!!!!!!!!!!!!!!!!!!

good luck with the powerlifting, for me it gives focus to training - bodybuilding has never really interested me

:o Haha

Just thought that I don't really have the genetics for bodybuilding. Even though my diet is not the best I still struggle to gain weight so I thought I would be better suited to powerlifting.


With bodybuilding somebody is judging you with their opinion only.
With powerlifting you can either do the lift or you can't.


Noticed you have done well for yourself in powerlifting Johnny.

[Ben "tricky" Burgess]

Not being funny but gaining weight is really simple, if you eat more cals than you burn, you gain weight. If you do this AND lift weights you will gain some muscle. IME most people who 'cant gain weight' are maybe to afraid of gaining fat? You dont need to worry about this if you arnt BB'ing any more. :)

[Never-Satisfied]

IME most people who 'cant gain weight' are maybe to afraid of gaining fat? You dont need to worry about this if you arnt BB'ing any more. :)

Yeah maybe that's a possibility. I should have put it more, in the sense that I have a small build.

Your right, I won't need to worry how I look anymore.:)

[Stuart C]

It's great that you found Dave's gym so near to you.

But I must say I liked your back garden approach to training ! Talk about ass-to-grass squats !

Not so much fun in wind, rain, sleet and snow though.

[Never-Satisfied]

Stuart - Yes it really is great that I have Genesis gym so close. I can really learn a great deal from training there. There are so many weight plates in that gym I was shocked.
My set at home is 145kg max but not like I need much more weight, maybe in a while.

The weather doesn't bother me because I wrap up warm.


27/1/2007


Deadlift:
-60kg x5
-100kg x5
-110kg x3
-140kg x1 ---> PR! - http://www.youtube.com/watch?v=tWn-4itGz6o
-145kg FAIL
-142.5kg FAIL

Inch Deadlift Technique:
-60kg x3
-60kg x3 ---> http://www.youtube.com/watch?v=uzAL_2ws8c8
-60kg x3

Bench:
-20kg x15
-25kg x5
-30kg x5
-35kg x5
-40kg x5
-45kg x5
-50kg x5
-55kg x5
-60kg x3
-60kg x3
-55kg x5

Bodyweight - 53.5kg




Notes:

I have deadlifted 140kg before but with straps. Managed to get a RAW PR of 140kg.
Happy with that.

I still had some ego so I tried 145kg and 142.5kg raw deadlift but failed to lockout knees and bring shoulders back on both occasions.

Next time I will not max out and work more on 3 to 5 reps to develop strength and technique.
Not time to max out again any time soon.

Inch deadlifts were good fun and the lighter weight felt great.


Benching was good fun. Want to develop this further as bench is easily my weakest lift. Need to practice it more often.

[Stuart C]

Stuart - Yes it really is great that I have Genesis gym so close. I can really learn a great deal from training there. There are so many weight plates in that gym I was shocked.

Yeah, that impressed me too. Plenty of weight.

[Funky_monkey]

Once he starts training at genesis, he'll eat till he gets sick at the sight of food, but he'll eat it anyway.

[Never-Satisfied]

Once he starts training at genesis, he'll eat till he gets sick at the sight of food, but he'll eat it anyway.

Yeah I will but will try to stay U56kg and hopefully do a few meets at this category.

Then maybe put on weight in the future. Don't know yet.

Still a noob at the whole powerlifting thing.

Going to Genesis this Monday with cuntos - should be good fun.

[Never-Satisfied]

29/1/2007

Trained with experienced powerlifters today at Genesis, which was all good fun. They helped me learn a few new exercises and pushed me. Can't experience that at home, it's not the same.

Mostly PR's because it is all new to me. Apart from incline and normal bench.

Bench
-20kg x12
-40kg x5
-50kg x5
-60kg x5
-70kg x1
-72.5kg x1 <--- PR!
-60kg x3
-60kg x3
-60kg x5

Incline Bench
-40kg x8
-40kg x8
-50kg x8
-50kg x8 <--- PR!

Board Press
-60kg x5
-80kg FAIL
-70kg FAIL (Drop Set)
-70kg x5 <--- PR!

Lockouts
-60kg x5
-80kg x5
-100kg x5
-115kg x3
-120kg x3
-125kg x3
-130kg x5 <--- PR!

Tricep Pushdowns
2 Sets.



Notes:

I had good spotters so I went for 72.5kg which went well. Then tried 75kg but failed. Happy with a PR anyway. It's still progress.
After I repped with the 60kg which was surprisingly easy. Feel rather confident with this weight now.

Next came incline presses which were easier than usual. Managed to rep with 50kg which is good going for me. Think it is just better training at a proper gym. I felt safer.

The board press was a totally new concept for me. Was a bit scared at first having a board thrust upon me, hah. It went ok. Shorter range of movement here.

Then came 'lockouts' which were very fun to do as you could pile the weight on. You bench a very short range of motion to practice locking out the weight and helps you mentally; to get used to a heavier weight.

Tricep machine pushdowns were fairly simple.

[Moz]

wow. good stuff mate, great log

[Lloyd]

29/1/2007


Tricep machine pushdowns were fairly simple.


USE MORE WEIGHT NEXT TIME THEN!!

You seemed to be training pretty hard...I'm sure you will catch Cuntos up pretty quickly. But Ben and Funky are right - eat more!!

[Never-Satisfied]

Ok mate I will try.

Long way off cuntos strength though!


Training squat and OHP bit later today - woo! :D


Thanks for posting LLoyd.

[Never-Satisfied]

31/1/2007

Squat
-20kg x10
-30kg x5
-40kg x5
-50kg x5
-60kg x5
-70kg x5
-80kg x5
-90kg x5
-80kg x5
-60kg x5

Front Squat
-20kg x5
-30kg x5
-40kg x5
-50kg x5
-60kg x3
-60kg x3
-60kg x3
-60kg x5
-50kg x5

Barbell Shoulder Press
-20kg x5
-25kg x5
-30kg x5
-35kg x5
-40kg x3
-40kg x3
-40kg x5
-35kg x5

Upright Rows
-20kg x10
-25kg x10
-25kg x10
-25kg x10



Notes:

Squats were more difficult than usual - think my quads are STILL a bit rusty from last week's session.

Front squats went very well for me. Enjoyed them. Have not practiced this exercise in a long time so was good to get back in to it.

Barbell Shoulder Press - happy with that as well. 40kg is comfortable I would say. Will bump the weight up a bit next session.

Upright rows felt nice to do some higher rep work/isolation work for a slight change.

[cuntos]

You seemed to be training pretty hard...I'm sure you will catch Cuntos up pretty quickly.
Is that before or after I overtake you Lloyd?!

Good stuff Never-Satisfied. Keep training hard!

[Lloyd]

Is that before or after I overtake you Lloyd?!




Are you a gambling man? Total at this years British?
£5 per event and another £15 for the total? (I need a new deadlift suit)

Best chance you will get considering I'm coming back from my injury!!

[cuntos]

I do sometimes gamble, but not with much success and I know I won't be lifting more than you this year Lloyd, but I reckon I'll get there eventually.

Anyway, I was kind of thinking it might take Steven more than five months to catch me up to be honest!

Last time I had a bet on best total with someone they bombed out and I won - LOL! :p

[Never-Satisfied]

Take me more than 5 months to catch up with you Tom! :confused: I am still a noob at powerlifting.

2/2/2007

Deadlift:
-60kg x5
-80kg x5
-90kg x5
-110kg x3
-120kg x3

Hyper-Extensions
-Me x15
-Me x15
-Me x15

Stiff-Legged Deadlift on Block
-20kg x8
-30kg x8
-40kg x8
-50kg x8

Bench:
-20kg x10
-40kg x5
-50kg x5
-60kg x5
-62.5kg x3
-62.5kg x3
-50kg x5

Incline Bench
-20kg x8
-40kg x8
-50kg FAIL
-40kg x8
-50kg x3


Bodyweight after training - 54kg



Notes:

Deadlifts were ok. Will try to train them harder next session. Want to improve on lower back strength first.
Focused on lower back accessory work with hyper's and stiff-legged deadlift's. Felt lower back stiffening up afterwards.

Had no spotter on bench so stayed with a weight I can manage. Benching went well. Still hurting some from bench session before but what doesn't kill you makes you stronger.

Incline bench is difficult to do at home because of equipment. Tried the 50kg and my strength just went. Ended up rolling the bar down my stomach on to my lap were I then could sit up.
Attempted 50kg again because I wanted to get something out of it.

I enjoyed today's session.

[Lloyd]

Anyway, I was kind of thinking it might take Steven more than five months to catch me up to be honest!

Last time I had a bet on best total with someone they bombed out and I won - LOL! :p


I think it will take alot longer than 5 months but then again you are more than double his weight.

Steven, your lifts are coming along pretty well!!

[Moz]

Had no spotter on bench so stayed with a weight I can manage. Benching went well. Still hurting some from bench session before but what doesn't kill you makes you stronger.

I enjoyed today's session.

I have this problem sometimes. Was there no one in the gym? at my gym i just grab the nearest big lad and tell him to spot me. Looks like the trainings going good mate. keep it up dude;)

[Never-Satisfied]

Thank you LLoyd.

I was actually training at home Moz. Otherwise I would always ask somebody for help. I was preperad to roll the weight down my front if I failed a lift, but I kept the weight reasonable.

Thanks for the encouragement.

[Never-Satisfied]

4/2/2007

Squat
-20kg x10
-60kg x5
-70kg x5
-80kg x5
-90kg x5
-100kg x3
-105kg x1
-90kg x5

Front Squat
-20kg x5
-30kg x5
-40kg x5
-50kg x5
-60kg x5
-65kg x3
-65kg x3
-60kg x5

Barbell Shoulder Press
-20kg x5
-30kg x5
-35kg x5
-40kg x5
-45kg x3
-45kg x3
-40kg x5

Upright Rows
-20kg x10
-25kg x10
-25kg x10
-25kg x10

Weight before training - 53.2kg.


Notes:

Squats were difficult. Increased weight and found it hard.
On the 100kg x 3 set I struggled to get the last rep and nearly missed it - don't like to think what would have happened then.
The 105kg was a big struggle too, have to be careful.
Following these 2 heavy sets the 90kg x5 was rather simple in comparison.

Next time on a squatting day I think I would like to do it at the gym were they have bars either side of you to catch the bar if you fail a squat.
Would be a lot safer for me.

Front squats went well - added some extra weight.

My pressing strength has jumped already. Very pleased about this. Last week 40kg x5 was a struggle, this time it was ok.

[Moz]

Do you a lot of training at home Steven? Bulldogs gyms not to far away is it, can you drive or get the tube there?

[Never-Satisfied]

Do you a lot of training at home Steven? Bulldogs gyms not to far away is it, can you drive or get the tube there?



Yes I train at home a lot. Own an olympic weight set (145kg total- plenty for me), squat rack and bench.

I have been to Genesis twice now. Really like it there. I get the tube there- quite easy. Pay £5 a time, really cheap compared to other gyms.

Was thinking of going down next week probably on a squat day.

[Boar]

when i squatted at home i made a pair of spotters out of 2x3 wood and some steel shelving brackets (they looked like mini parallel bars) very strong indeed and only about 10-15 quidsworth of materials

keep goin mate !

[Never-Satisfied]

6/2/2007

Bench:
-20kg x12
-20kg x12
-40kg x5
-50kg x5
-60kg x5
-62.5kg x3
-62.5kg x3
-60kg x3

Incline Bench
-20kg x8
-40kg x8
-50kg x3
-42.5kg x8
-40kg x10

Barbell Curl
-20kg x12
-25kg x6
-30kg x6
-30kg x6
-30kg x6

Close grip under-hand Pull-ups (Full ROM)
Me x6
Me +5kg x5
Me +5kg x5

Reverse Barbell Curls
-20kg x10
-25kg x6
-30kg x6
-30kg x6

Bodyweight before training - 54.6kg



Notes:

Bodyweight up a bit. Been eating more than I am used to recently. Shame I have to stay under 56kg for the first powerlifting contest I am doing 3rd March because now I am finally on a roll with the weight gain and consistent eating.
Will be in the 56kg< Junior RAW category at the Welsh Championships. Just for my first experience.

Bench was difficult training solo. Had to keep the weight sensible.

Incline bench seems to have improved a little. Enjoy this exercise a good deal.

Next was barbell curling. Aww I missed this exercise.

Close grip underhand weighted pull-ups were verrry difficult. I struggled with the last reps despite my light bodyweight.

Reverse barbell curls were good to do as well and gave my forearms a good workout.

[Never-Satisfied]

8/2/2007

Deadlift:
-60kg x5
-90kg x5
-110kg x3
-120kg x3 <--- http://www.youtube.com/watch?v=2sf6eju6mok
-130kg x1

Front Squat
-20kg x5
-30kg x5
-40kg x5
-50kg x5
-60kg x5 <--- http://www.youtube.com/watch?v=4ZftFqr-hiM

Bodyweight before training - 55kg



Notes:

Trained in the snow today, thought it would be different.

My training was awful. Had to stop after two exercises for my safety against injury. Deadlifts were hard becuase my feet were not firmly in place, so I had no solid ground to push off.
Managed 130kg x 1 but I belive I could have got at least 2 good reps without the snow.

Didn't rack the bar properly in the last set of front squats and you can see the consequence. Quite amusing when I look back.

I should have gone to the gym. Lesson learnt, never in snow again.

[Never-Satisfied]

10/2/2007

Squat
-20kg x6
-40kg x5
-50kg x5
-60kg x5
-70kg x5
-80kg x5
-90kg x5
-100kg x3
-100kg x3
-100kg x5
-100kg x3

Front Squat
-20kg x5
-40kg x5
-50kg x5
-60kg x5
-60kg x5
-60kg x5

Barbell Shoulder Press
-20kg x5
-30kg x5
-35kg x5
-40kg x5
-45kg x5
-47.5kg x3
-47.5kg x3
-40kg x5

Leg Press
-60kg x12
-100kg x6
-140kg x5

Hamstring machine curl
-2 Sets.

Leg Extensions
-2 Sets.

Standing Calve Raise
-3 Sets

Seated Calve Raise
-3 Sets

Ab crunches
-1 Set with 5kg

Kettle Ball side-bends (for obliques/core training)
-1 Set


Notes:

Was at the gym today with better equipment than at home so I pushed a little harder.

On squats getting comfortable with the 100kg now. Managed 100kgx5 which is a step up for me. Should hit a higher 1RM in the future now.

Front squats comfortable with the 60kg it seems. I had planned to go up to 67.5kg x3 but I was hurting from the squatting. There's always next time.

Shoulder press made 45kg x5! woo! Happy with that.
Getting closer to my PB of 50kg x4. Hope to beat it in a few weeks.
Shoulder press is fast becoming one of my favourite exercise's.
Another goal for this exercise will be to press bodyweight which should be achievable eventually.
I did have some trouble with sore wrists during.

Leg pressing didn't fare to well, legs were knackered by this point so I took it easy on this one. Done a full ROM. Hard to rack the weight with my short legs so good to go light on these as well.

Following this I preceeded to machine work. Hamstrings, quads, calves. Got it all covered.

Finished off with some brief corework - I don't like training the midsection - boring!

[cuntos]

Looks like your squatting is going well.

Which gym were you at? Genesis? I was there in the morning in which case I must've missed you...

[Never-Satisfied]

Hey Tom! Yes, I went to Genesis.

Got there at about half one.

After your contest training is over or whenever we could go train sometime.

Why don't you have a log up in here by the way? I would be interested to follow it...and just in case you lose your diary ;) well you never know.

[Alex Gold]

Which gym were you at? Genesis? I was there in the morning in which case I must've missed you...

You weren't talking about Dorian Yates doing shit rows were you?

If so.......ah, that's where I recognised you from!

[cuntos]

Oh dear... that was me - LOL! Not only did I talk about them, I then proceeded to do some equally shit ones myself.

So which one were you? I thought it was only the two guys I was rowing with that heard me and I'm pretty sure you weren't one of them. I'll have to keep my voice down in future...

[bulldog]

alex is the one who used to compeat come on alex how about doing uk open this year i may put it on

[Boar]

you boys should get some vids goin,

bulldog - i would come down and bring a mate of 2 if you held the open.


even if you didnt know it was cuntos - how you could resist not hugging him is beyond me.

[bulldog]

sounds good boar will let you know well in advance

[cuntos]

That would be awesome bulldog. Alex, you should have come and said hello!

[Alex Gold]

I was training the woman in the corner, I think we both looked at each other like "I know him from somewhere", but I wasn't sure and also in the middle of a session so didn't come over....next time!


alex is the one who used to compeat come on alex how about doing uk open this year i may put it on
Very much used to! And less of the 'compete', now I think about it! TBH I am so weak there's no point doing a comp, I could probably do 150/120/180 raw in the 90s :O

[cuntos]

Ah yes. I thought I recognised you from somewhere. The "Do you want this squat rack?"
"No, I'm okay cheers" exchange.
At least you know I wasn't staring cos I was queering you up - LOL!

You should get back to competing and I'll endeavour to speak to you next time I see you, now I know who you are.

[Alex Gold]

Ah yes. I thought I recognised you from somewhere. The "Do you want this squat rack?"
"No, I'm okay cheers" exchange.
At least you know I wasn't staring cos I was queering you up - LOL!

Not just that reason anyway... :icon_pee:

[Moz]

Just seen your deadlifts in the snow, ace mate! Thats well hardcore, im a right pansie I need to train in a nice warm gym

[Never-Satisfied]

14/2/2007

GoldFrog - Prefer training in a nice warm gym any day. I was an idiot for attempting to train in the snow.

Deadlift
-60kg x8
-100kg x5
-120kg x3
-120kg x3
-140kg FAIL
-140kg FAIL (so close to lockout! :mad: )
-120kg x3

Hammer strength row
-4 Sets.

Hammer Strength single arm row
-5 Sets.

Lat Pulldowns
-3 Sets.

Hamstring machine curls
-3 Sets.

20 minute break with carb drink.

Bench
-20kg x10
-50kg x8x3

Board Press
3" board:
-50kg x3
-60kg x3
-70kg x3
-80kg x3 <--- PR!
4"board:
-80kg x3
-80kg x3
-80kg x3
4" board with 3 sec pause:
-80kg x3
-80kg x3
-80kg x3

French Press & Close grip Press
20kg x10, x10
20kg x10, x10
20kg x10, x10

Tricep Pushdowns
3 Sets.



Notes:

Started with deadlift. Thought I would try 140kg to get used to it and judge strength. Failed both attempts. Was very close to lockout in the second attempt.
Contest is under 3 weeks away now so was a bad idea to max. Will rep from now and max out on the day. Hope I can get 140kg in when it comes to it.
Lower back was very stiff after deadlifts.

I then went on to work my back with the various machines. Finished off with some hamstring machine curls as accessory work for deadlifting.

Was tired at this point but still wanted to do bench. So i sat down for a good 20 mins and had a carb drink.

Felt refreshed and ready for some bench. I done 8 sets of 50kgx3 to work on my explosive power and speed.

Following this I went to do board press. Found it easier this time, strength and confidence with the boards has risen.
Got a new PR with 80kg. Pleased with that.

French presses followed by close grip press to train tri's was very difficult despite the low weight. Tri's were dead by this point.

Finished off with some tricep pushdowns.

[Never-Satisfied]

19/2/2007

Squat
-20kg x8
-40kg x5
-60kg x5
-70kg x5
-80kg x5
-90kg x5
-100kg x5
-105kg x2, x2, x2
-100kg x2
-60kg x10

Front Squat
-20kg x5
-40kg x5
-50kg x5
-60kg x5
-65kg x5

Barbell Shoulder Press
-20kg x5
-30kg x5
-40kg x5

Hamstring machine curl
-3 Sets.

Standing Calve Raise
-3 Sets

Seated Calve Raise
-3 Sets



Notes:

Squatting went very well for me. My personal best is 110kg. Getting close to beating it with 3 sets of 2 with 105kg.

I have mostly trained ATG squats - My depth on squats is too deep so I have to learn to hit parallel. Have to break the habit of feeling to go lower than I should.

Front squat was ok. most of my enthusiasm and main energy was spent on emphasis of back squats.

Due to lack of energy I JUST did 3 sets on shoulder press. On reflection I should have done at least another 2 sets.

Hamstrings seem to be getting stronger or I am getting used to the machine.

Then I went on to train calves both seated and standing variations. I feel my feet hurt more than my calves during a set. Maybe I should lower the weight and go more for 'feel'.

[Moz]

[quote=Never-Satisfied;48183]19/2/2007

I have mostly trained ATG squats - My depth on squats is too deep so I have to learn to hit parallel. Have to break the habit of feeling to go lower than I should.



I take it that for your first comp your unequipped? Which feds it with? Get your first lift in like in training ATG if your with BWLA or BDFPA then the refs will know your a deep squatter.

If you ever start doing equipped lifting you'll find you carnt get as deep.

[Never-Satisfied]

It's the BPC unequipped.

Not sure if I want to do equiped in the future. Quite happy doing raw.

Still new to it all so i'll do this as my first experience and get my foot in the door first.

[Never-Satisfied]

21/2/2007

Bench
-20kg x15
-40kg x10
-50kg x5
-60kg x5
-70kg x2
3 sec pause:
-60kg x5, x4.
-55kg x5

Board Press
3" board:
-70kg x3
-50kg x5
-70kg x3
3"board with 3 sec pause:
-70kg x2
-55kg x5
-60kg x5

Lockouts
-40kg x5
-60kg x5
-80kg x5
3 sec pause:
-90kg x5
-110kg x4
-120kg x2

French Press & Close grip Press
-15kg x10, x10
-20kg x10, x10
-25kg x10, x10 ---> PR!

Tricep Pushdowns
-4 Sets.



Notes:

Focus on benching and tricep accessory work today.

Bench went well. My technique has improved a great deal which reflects in a slight increase of my bench. Worked to develop a slight arch in my back, correct foot positioning and keeping my back tight.
Managed 70kg x2 which made me happy.

A few sets were done with a 3 sec pause at the top of the rep and then taken down under control for the next rep. This made it that much harder and was good to practice my technique once again.

Board pressing was good. Not so strong in it as last session but I think I was drained from the pressing just before.

Lockouts were done off the bench rack today. Last sets were performed with a 3 sec pause/hold at the top of the rep which was very difficult to keep locked out, especially with the heavier weight.

Accessory work involved french press followed straight be close grip press. Triceps were dead by the end of this!

Finished off with 4 sets of pushdowns. Triceps fried.

[Funky_monkey]

Nice PR at the end there, Steven. Sounds like a workout at bulldogs if i'm not mistaken. Keep it up

[bulldog]

yes it was funk steves bit the bullet and joined for a year no more snow squatting,hes trng hard and should get things together for dritish .he appears strong for such a light guy but sure he can eat into atleast 110 its only double bodyweight lol

[Never-Satisfied]

Thank you guy's.

Don't know if I'll ever make 110 at my height, hah! Would probably find it hard to get about and breath at that weight for me.
Was thinking I would like to get to at least 80kg+ in the long-run.

My short term goal after the meet is 64.5kg/140lbs. Best make small goals so I don't get dis-heartened and helps with the motivation side of things.

23/2/2007

Deadlift:
-60kg x6
-90kg x3
-120kg x3

Hyper-Extensions
-Me x15
-Me x15
-Me x15

Stiff-Legged Deadlift on Block
-20kg x12
-40kg x10
-40kg x10

Close-grip underhand pullups (Full ROM)
-Me +5kg x6
-Me +5kg x6



Notes:

Deadlifts were not great today. Not sure if I was tired from a day at work or other. Not so hopeful on making 140kg on the day. Might have to settle with 135kg.

During training today my teeth were giving me problems think I was grinding them during sets once again. Have to see a dentist ASAP becuase I have constant tooth ache in my front teeth.

Back stiffened up after hyper's which means they done the job (I hope).

Stiff-legged deadlifts I found hard despite the light weight.

Finished off with some close grip underhand weighted pull-ups with a full range of movement used. I feel stronger in this exercise.

[Never-Satisfied]

BPC Welsh Championships - 3/3/2007

This was my first powerlifting contest. In the 56kg Junior (under 23's) category.
Weighed in at 54.5kg

Here's how it went for me:

Squat
Warm-up:
-20kg x10
-50kg x10
-60kg x5

Opening attempt:
80kg PASS

Second attempt:
105kg PASS

Third attempt:
115kg PASS - http://www.youtube.com/watch?v=qQpRuwksi6o. - BR and PR!


Bench
Warm-up:
-20kg x10
-40kg x6

Opening attempt:
60kg PASS

Second attempt:
75kg PASS - http://www.youtube.com/watch?v=21eU4JpbBqo - BR and PR!

Third attempt:
80kg FAIL

Fourth attempt
80kg FAIL


Deadlift
Warm-up:
-60kg x6
-80kg x3

Opening attempt:
100kg PASS

Second attempt:
120kg PASS

Third attempt:
140kg PASS

Fourth attempt:
145kg PASS - http://www.youtube.com/watch?v=IcvXY9JKE_U - BR and PR!


With a finishing Total of 335kg.

I didn't realise until later that if it's a record attempt your allowed a 4th attempt, otherwise I would have gone for a little higher squat.
Nevermind still had a great day and it was certainly an experience.

Yes it's cool I broke records but I feel that breaking my personal records is more important to me.
The standard of my class is no where near the level of achievement of the other classes.

[Icepick]

Damm, all done totally raw to the bones, Well done on the pbs, The platform, set-up and atmosphere looks very cool.

[Boar]

well done mate - suprised to see you could lift in shorts n tee shirt, but yea, a 4th squat would have seen 120+ easy


good to see the vids too

[chinster]

great day for u bud an ur first comp !! well done mate.. :)

[Neil Deighton]

Nice lifting mate, 145 deadlift flew up!

[back2basics]

Well done mate that's a brilliant effort. Hope I can get 3 pr's in my first comp.

[Ben "tricky" Burgess]

yeah great stuff, all 3 looked easy lifts.

[Never-Satisfied]

Thank you ALL for the encouraging comments. Maybe I could have done a bit extra in hindsight but everybody thinks like that. I should just be happy with the record's and PB's!


Now that I have had some decent time off....tommorow I will start a routine which I have planned and set tonight. Finally a 'set' routine for me to follow!

First session and post of new routine will commence tommorow.

[bulldog]

steve let me have a look before you start ,what time you at gym

[Never-Satisfied]

Well I was thinking on doing 5x5 Intermediate...the same one Thor is doing.

I will be round on Saturday if that helps. Will you be there a certain time?

[Funky_monkey]

Great first comp. BR in all lifts, and PRs too.

[bulldog]

starts at 11 try to get there at 10 to help with loading on warm ups cheers steve

[Rob1985]

Great videos, well done! Squat and deadlift looked very easy!

[Never-Satisfied]

Thanks for the comments Rob and Funky.

Sorry couldn't make it David. I thought you meant meet at your gym, couldn't make the contest. Hope it goes smoothly though.

-------------------------------------------------------------------------

Started with 5x5 (intermediate) today

Week1 - Day 1

Weight: 52,5kg

Squat
5x47.5kg
5x60kg
5x70kg
5x82,5kg
5x92,5kg

Bench press
5x30kg
5x40kg
5x45kg
5x50kg
5x55kg

Barbell Row
5x25kg
5x32,5kg
5x37,5kg
5x37,5kg
5x42,5kg


Assistance
2 Sets of Weighted Hypers.
4 Sets of Weighted Sit-ups.

[Never-Satisfied]

Week1 - Day 2

Squat
5x47.5kg
5x60kg
5x70kg
5x70kg

Military Press
5x32,5kg
5x37,5kg
5x37,5kg
5x40kg

Deadlift
5x75kg
5x90kg
5x105kg
5x115kg


Assistance
3 Sets of Sit-ups.

[Boar]

i know you know your bacon steve - isnt 5x5 done with the weight thru all 5 sets ?

of course every routine is open to personal interpretation and change.

do you get to go to the british in bournmouth ?

[Never-Satisfied]

http://www.geocities.com/elitemadcow...Linear_5x5.htm

This routine does not require you to keep the weight the same in all sets.
Before my max set in each exercise the sets preceding it are known as 'ramping weights'.



I asked if I qualified and they said yes. I told them I want to increase body-weight.

I can do it anyway and just go in the higher weight category if I like.

Just not sure if I should do it...do you think I should? Depends when it is and how I feel.

[Never-Satisfied]

Week1 - Day 3

Squat
5x47.5kg
5x60kg
5x70kg
5x82,5kg
3x95kg
8x70kg

Bench Press
5x32,5kg
5x40kg
5x47,5kg
5x50kg
3x57,5kg
8x47,5kg

Barbell Row
5x25kg
5x32,5kg
5x37,5kg
5x42,5kg
3x47,5kg
8x37,5kg


Assistance
3 Sets of Close-grip Bench Press x 8 reps.
3 Sets of Barbell Curls x 8 reps.
3 Sets of Reverse Barbell Curls x 8 reps.

[Ben "tricky" Burgess]

Just not sure if I should do it...do you think I should? Depends when it is and how I feel.
Getting to go to the national championships??? No brainer mate. Some people (eg me!) struggle for years to make the qualifying totals for their nationals...You're in. It'll be awesome.

[bulldog]

steven just to clear up your confusion you are doing it

[Never-Satisfied]

Hahaha. Puts a smile on my face.

Ok you have convinced me...I suppose I was being a bit stupid thinking about it.

I will have to get ready and work on my technique a bit more :)

[Never-Satisfied]

Cardio

8min50secs total time for 1 lap around park.

Exhausted! Really got to work on my fitness.

[Alex Gold]

Which park?

[Never-Satisfied]

Lammas Park. You should know it :)

[Alex Gold]

Yep, dunno if that's a good time or not, will have to have a go one day!

[Never-Satisfied]

It's really a bad time Alex. My fitness is not that great. Will work on it.

Week2 - Day 1

Squat
5x50kg
5x60kg
5x72,5kg
5x85kg
5x95kg

Bench press
5x32,5kg
5x40kg
5x47,5kg
5x50kg
5x57,5kg

Barbell Row
5x25kg
5x35kg
5x40kg
5x40kg
5x47,5kg


Assistance
2 Sets of Weighted Hypers.
4 Sets of Weighted Sit-ups.

[Never-Satisfied]

Week2 - Day 2

Squat
5x50kg
5x60kg
5x72,5kg
5x72,5kg

Military Press
5x32,5kg
5x37,5kg
5x37,5kg
5x42,5kg

Deadlift
5x77,5kg
5x92,5kg
5x107,5kg
5x120kg


Assistance
3 Sets of Weighted Sit-ups.

[Never-Satisfied]

Week2 - Day 3

Squat
5x50kg
5x60kg
5x72,5kg
5x85kg
3x97,5kg
8x72,5kg

Bench Press
5x32,5kg
5x40kg
5x50kg
5x55kg
3x60kg
8x50kg

Barbell Row
5x25kg
5x35kg
5x40kg
5x45kg
3x50kg
8x40kg


Assistance
3 Sets of Close-grip Bench Press x 8 reps.
3 Sets of Barbell Curls x 8 reps.
3 Sets of Reverse Barbell Curls x 8 reps.

[Never-Satisfied]

Cardio

8min40secs total time for 1 lap around park.

Time improved a little. Eventually I will have to be brave and do 2 laps! :o

[Alex Gold]

You'll have to tell me when you're doing these runs, I'm sure you can go faster

[Never-Satisfied]

Week3 - Day 1

Squat
5x50kg
5x62,5kg
5x75kg
5x87,5kg
5x97,5kg

Bench press
5x32,5kg
5x40kg
5x50kg
5x50kg
5x60kg

Barbell Row
5x27,5kg
5x35kg
5x40kg
5x45kg
5x50kg


Assistance
2 Sets of Weighted Hypers.
4 Sets of Weighted Sit-ups.

[Never-Satisfied]

Week3 - Day 2

Squat
5x50kg
5x62,5kg
5x75kg
5x75kg

Military Press
5x35kg
5x37,5kg
5x40kg
5x45kg

Deadlift
5x80kg
5x95kg
5x110kg
5x122.5kg


Assistance
3 Sets of Plate Presses.
3 Sets of Weighted Sit-ups.

[Never-Satisfied]

Week3 - Day 3

Squat
5x50kg
5x62,5kg
5x75kg
5x87,5kg
3x100kg
8x75kg

Bench Press
5x35kg
5x42,5kg
5x50kg
5x55kg
3x62,5kg
8x50kg

Barbell Row
5x27,5kg
5x35kg
5x40kg
5x47,5kg
3x52,5kg
8x40kg


Assistance
3 Sets of Close-grip Bench Press x 8 reps.
3 Sets of Barbell Curls x 8 reps.
3 Sets of Reverse Barbell Curls x 8 reps.

[Thor]

nice vids :)

and good luck with the routine

[Never-Satisfied]

Thanks Thor. Getting harder now as the weights go up consecutively.

6/4/2007

Cardio
Bike ride.

[Lloyd]

Steven,

Please remove that photo. It's kind of a gay body building thing and the sight of all that man flesh makes me a little sick. Bulldog likes it and wants to know when your having the operation.

Lloyd

P.S Congrats on your lifts and massive improvement. Let's see even more in the next year.

[Never-Satisfied]

It's gone Lloyd! I see what you mean and in reflection I am glad the pic is gone :)


7/4/2007

Week4 - Day 1

Squat
5x52,5kg
5x65kg
5x77,5kg
5x90kg
5x100kg ---> http://www.youtube.com/watch?v=PBpukIfnTdI

Bench press
5x32,5kg
5x42,5kg
5x50kg
5x55kg
5x62,5kg

Barbell Row
5x30kg
5x35kg
5x42,5kg
5x45kg
5x52,5kg


Assistance
2 Sets of Weighted Hypers.
4 Sets of Weighted Sit-ups.

Last vid from me, have to focus more on training I decided.

[SXM]

Good job. Those squats in the vid looked easy.

You have a rack at home?

[back2basics]

Nice squats mate.

[t,bench]

vgood squating well done.

[Never-Satisfied]

Thanks for the comments.

Week4 - Day 2

Squat
5x50kg
5x65kg
5x77,5kg
5x77,5kg

Military Press
5x35kg
5x40kg
5x42,5kg
5x47,5kg

Deadlift
5x80kg
5x20kg
5x25kg
5x25kg

Wasn't feeling good today so wasn't commited to go higher than 80kg. Thought I would practice technique more with the light sets following.


Assistance
3 Sets of Plate Presses x8 reps.
3 Sets of Weighted Sit-ups.

[Never-Satisfied]

11/4/2007

Week4 - Day 3

Squat
5x50kg
5x65kg
5x77,5kg
5x90kg
3x102,5kg
8x77,5kg

Bench Press
5x35kg
5x42,5kg
5x50kg
5x60kg
3x65kg
8x50kg

Barbell Row
5x30kg
5x35kg
5x42,5kg
5x47,5kg
3x55kg
8x42,5kg


Assistance
3 Sets of Close-grip Bench Press x 8 reps.
3 Sets of Barbell Curls x 8 reps.
3 Sets of Reverse Barbell Curls x 8 reps.

[Never-Satisfied]

14/4/2007

Week5 - Day 1

Squat
5x55kg
5x65kg
5x80kg
5x92,5kg
5x102,5kg

Bench press
5x35kg
5x42,5kg
5x50kg
5x60kg
5x65kg

Barbell Row
5x30kg
5x35kg
5x42,5kg
5x47,5kg
5x55kg


Assistance
2 Sets of Hamstring Curls.
4 Sets of Reverse Barbell Curls.

[Never-Satisfied]

16/4/2007

Bodyweight = 52,8kg.

Week5 - Day 2

Squat
5x55kg
5x65kg
5x80kg
5x80kg

Military Press
5x35kg
5x40kg
5x45kg
5x50kg ---> New PR (with this weight)

Deadlift
5x80kg
5x97,5kg
5x112,5kg
5x125kg ---> New PR (with this weight)



Assistance
3 Sets of Plate Presses x8reps.
3 Sets of Upright Rows x10reps.




Was feeling like crap today - I am SO surprised to have made the lifts. Really happy. Had to rely on a lot of will power.

Bodyweight has stayed the same and strength has risen so I can't be dissapointed.

[Lloyd]

Good to see you at Genesis the other day....fastest workout I have ever seen! In and out before we had finished 3 excersises.