My training diary

[Stuart C]

Coming back from about 2 years away from weights.

My PRs are :
Squat 200 (in competition w/knee wraps and belt)
200 x 3 (in gym w/knee wraps and belt)
Bench 120 (in comp. ) no equipment
130 x 2 (in gym) no equipment
Deadlift 250 (in comp.)

I totalled 570 (200/120/250) in my first and only PL competition.

These records were all set back in 1998, when I was 24. And 109kg.

Since then I never really pursued powerlifting, but kept in shape for a few years.
My body weight now is about 99kg.
I must be 33 now.

I train at Dave (bulldog)'s gym in Alperton. Just once a week at the moment.

This is my 4th training session this year :

January 23.
(Tuesday)
Genesis gym.


WEIGHT x REPS x SETS

Squat
20 x 10
60 x 10 x 2
100 x 5 x 2
130 x 3
145 x 3 x 3
152.5 x 1
155 x 1
130 x 5

Bench Press
20 x 10
60 x 10
80 x 5
90 x 3
95 x 5
102.5 x 3 x 3
90 x 5 x 3

Deadlift
60 x 10 x 2
100 x 5
130 x 5
150 x 5
160 x 4
170 x 1
140 x 5

Military Press
20 x 10
40 x 5
50 x 5
60 x 3 x 3

Push Press
70 x 2
70 x 3
80 x 1
82.5 x 1


***
I'm training without a belt at the moment. 155 Squat felt fine without a belt, and I think that must be quite close (90% or more) to my current maximum.
I could have pushed myself a bit more in Deadlift but I backed off because I anticipated the aching lower back muscles. I want to Deadlift once a week, not once a fortnight, and I've learned it can take a long time to recover when you bump the weights up all of a sudden.

I'm gonna back off the singles and doubles for a while and try to build up my strength with more reps.
I'll try 5 sets of 5 for the next four to six weeks.

(I think I need to add some upper back assistance work, but the big three are my real priority at the moment, because I know I will improve on them by just doing them. )

I would like to train more than once a week but at the moment I'm strapped for cash (I do travel long way from E.London to bulldog's excellent gym) and I'm working part-time in evenings. And I've got loads of other shit up in the air at the moment.
But I'm 100% committed to Squatting, Benching and Deadlift once every week. I think that will help me make progress for the time being.

Comments and advice welcome.
Cheers.

[Mr.Muscle]

good work. some good lifts there :)

[Justin Hurley]

Nice one. Good luck.

Don't let Dave talk you into wearing shorts like his, I know he thinks they look good but I think he needs glasses and a new pair of shorts that fit him...LOL
He might be able to make depth on the squat with less restrictive shorts..LMFAO..Go on Bulldog!!!

[bulldog]

i love you just in or just out like all your lifts when you coming up.
how you and craig getting on.what comps are you both doing this year .
i still have shorts for this year dont forget your boating shoes

[Never-Satisfied]

Looks like a hard workout! phew! Good work.

I was in Genesis on Tuesday too! That was my first time - loved it.


In your PR list you have 'deadlift 130x2 no equipment' - Is that a type error? Because you seem way stronger than that.

200kg x 3 is good stuff.


What made you return to the weights?

[Stuart C]

Looks like a hard workout! phew! Good work.

I was in Genesis on Tuesday too! That was my first time - loved it.


In your PR list you have 'deadlift 130x2 no equipment' - Is that a type error? Because you seem way stronger than that.

200kg x 3 is good stuff.


What made you return to the weights?

130 x 2 is my best Bench (in the gym).

250 Deadlift.

I always enjoyed lifting weights, I suppose that's the real reason I've returned to it.
(It was sciatica and nagging lower back pain and stiffness that caused me to lay off. Was lazy for about 12 months, then I tried just doing body weight stuff - press-ups etc, and I've always done a little bit of running, but there's no real substitute for lifting weights, in my opinion)

[Never-Satisfied]

I misread sorry.

130 bench x 2. That's like my deadlift :eek:

You must feel good your lifting again. Watch out for your lower back this time round. Go easy on the squats and deads.
Will be following your progress.

[Finch]

That looks like a good session.
Keep the log going, I look forward to keeping up with your progress.

[Stuart C]

(Saturday 27 January
Went jogging then worked out at home, with 25kg dumbells
Standing Dumbell Press
25s x 10
25s x 9
25s x 8
Dumbell good mornings
25 x 10 x 3)

************************************************** *
January 30.
(Tuesday)
Squat
20 x 10
60 x 10 x 2
100 x 5 x 2
130 x 5 x 5

Bench Press
20 x 15
60 x 10
80 x 5
95 x 5 x 3
90 x 5 x 2

Deadlift
60 x 10 x 2
100 x 5
130 x 3
155 x 5 x 2
155 x 4 (missed 5th rep due to losing grip)
140 x 5
140 x 4 (missed 5th rep)

Military Press
20 x 10
40 x 5
50 x 5
60 x 4 x 2

Push Press
70 x 3
75 x 3 x 2