My Journey

[back2basics]

Hello lads/lasses,

My training log is an microsoft excel attachment so apologies for those who cannot access it.

I'm new to the sport and this type of training, but I am loving it!! My long term goal is to compete in the BPO UK Open on 30th September and gain some confidence / experience in regionals prior to this.

I'm 28 yrs old and currently weigh 89kg, 185cm tall and train unequipped (not even wraps), my supplementation is tribulus or norateen heavyweight (on trial), creatine, whey & casien protein, fish oils, zma, multi-vits.

After just starting back from neck/back and shoulder injuries i'm just testing myself over these last 2 weeks doing a one core lift per session.

But i'll be switching to: day 1) Bench 2-5 rep range, light shoulder work (beauty training)
day 2) Rest
day 3) Squats, Deadlifts 2-5 rep range
day 4) Assistance (single leg back ext.,ghr,tris,bi's, ext rot., heavy abs and other beauty training). 12,10,8 reps.

Thanks to Dave Wightman for his time,encouragement and advice - you've really motivated me by your words and actions (lifting) last wednesday. I hit a p.b in the deadlift today 205kg.

My bench (and squat) suck and am just starting with wider grip and chest pause. I struggle with the lower and mid portion of the press and squat.

Any queries, critisisms, encouragement, experiences would be great - I really want to learn and improve.

Thanks - Luke.:)

[back2basics]

Bench day today:

Bench press - 60x3, 80x3, 90x3x2, 90x2 (really weak off the chest, was aiming to get 95x3 as I got 92.5x3 last session, but just didn't happen)

Standing DB Shoulder Press - 20x6x2

Close grip decline bench ( flat benches were taken) - 60x6x2

Rear delt fly machine - 25x15x2

Lat pulldown - 55x15, 55x12

I want to enter the bawla north midlands as my first competition on march 26th so I'm thinking of backing off a bit and then build back up over the next 4 weeks. Any advice would be appreciated.

[back2basics]

Squats and Deadlifts today:

Squat - 60x3, 80x3, 100x3, 110x3, 120x3, 125x3, 130x3, 135x3 (belt used felt strange)

Deadlift - 60x3, 100x3, 140x3, 180x2

Single back extensions bodyweight x10x2

Chins b/wx10

Lat pulldowns 60x10

Threw these in because I can not train this weekend:

Push press 60x6x3

DB Curls 15x10, 15x8

Tricep pushdowns 40x10, 45x10, 55x10

Ab wheel from knees b/wx6

Hanging leg raises (straight leg) bwx6

Incline sit ups b/wx12

[back2basics]

Managed to convince a mate to start powerlifting with me so we just had go at all 3 lift s to get his max on each lift, and for me to push on my squat and bench. Gives us a reference point for training loads.

Bench - 60x3, 90x3, 100x2x2, 105x1, 107.5x1, 110x1

Squat - 60x3, 100x3, 140x1x3, 150x1

Deadlift - 60x3, 100x3, 140x1, 180x1,

I missed a 190 deadlift today twice, haven't been able to since I did 205x1 10 days ago. So I think I need to back off for a while and maybe do some platform lifts and partials(?).

[back2basics]

Assistance day, just a bit of everything to get blood flowing round.

Leg press 240x10, 280x10
Single leg back extensions - b/wx10x3
Chins - b/wx10
Pull ups(wide) - b/wx6
DB Shoulder Press - 20x8x2
Seated row (wide overhand grip) - 45x10x3
Incline DB press - 27.5x6
Lat Pulldown (to front) - 60x10, 60x8
Good Mornings - 20x15
DB Row - 35x8x3
DB Curls - 15x10, 15x12
Dips - b/wx15, b/wx12
Ab wheel (from knees) - b/wx6
Hanging knee raises - b/wx10
Russian twist - 20x12
Sit ups - 20x10

One minute rest betwen sets.

[back2basics]

Got the bwla north mids on march the 26th which gives me 4 weeks and one taper week to train so i've cut back on load to build back up to get doubles on my previous 1RM. I'm aiming for bench - 110x2, squat 150x2, deadlift 205x2 in 4 weeks time.

Today's session:

Bench - 20x1, 60x5, 70x5, 80x5, 90x2x4, 90x1x2, 120 (static hold to get used to holding load - psychological boost)

Military press - 45x8
Dips - b/wx12
Lat pulldowns to front - 50x12
Pull ups(wide) - b/wx6
Pressdowns - 35x10x2

Felt a bit tired after bench so just cut back on assistance.

[Ed Clarke]

how did you find out about the competitions and where to enter ?
do you have to join a federation or do you just turn up?
205 nice deadlift
Good luck with the new goals!

[Ben "tricky" Burgess]

Ed -

http://www.british-barbell.co.uk/britishpowerlifting/Competitions.htm#2007

[Ed Clarke]

cheers Ben

[back2basics]

Bit flat today, everything felt hard, my sleep has not been great after my night shifts - no excuses though still dug in:

Squat - 20x5, 60x5, 80x5, 100x5, 120x3x4 (concentrating on speed out of the hole) 180 support (psychological "conditioning").

Deadlift - 60x5x2, 80x5, 100x5, 120x3, 140x3, 160x3x3 (focusing on speed)

Not totally happy with deadlift technique but got better as the session went on (working on keeping bar dragging on shins and driving through heels).

Squats were average wanted more drive out of the hole and felt it in the quads quite a bit.

Chins - b/wx10
Seated row - 50x10
Lat pulldown - 60x12

[back2basics]

Bench day today.

20x5, 60x5, 70x5, 80x3, 90x3, 92,5x2, 95x2x2, 130 support hold (psychological).

Tried some rack lockouts but could get it right.

Lat pulldowns 60x12x2
Dips b/wx12,15
C.G Bench 60x8x2
Rear delt machine 25x12x2

Felt a bit flat again not sure wether to cut back on volume as the comp is on the 25/05/07.

[back2basics]

Squat and Deadlifts:

Squat - 20x5, 60x5, 100x5, 120x3, 140x2,1

Deadlift - 60x5, 100x3, 140x3, 180x2,1

Chins - b/wx11

DB Rows - 35x6, 40x6

Wide grip seated row - 40x12, 50x12

Single leg back ext - b/w+10x10

Good mornings - 20x8, 60x8x2

Incline sit ups b/wx10,12

Hanging knee raises - b/wx10

Deadlifts felt really hard today, plus I don't particularly like the mixed grip. Definately will change my training cycle after the comp. Not happy.

[back2basics]

Decided to cut back to approx. 70% and build up again over the next three weeks before bwla north mids as I felt really knackered for the last 3 sessions. Really want to get some speed and practice my technique.

Also putting all three lift and in competition order for each session but keeping the overall volume low.

Changed my footwear from my adidas olympic w/l shoes to my boxing shoes for squats and felt more comfortable.

Squats - 20x3, 60x3, 105x3x3

Bench - 20x3, 60x3, 80x3x3

Deadlift - 60x3, 100x3, 130x3x3

Lat pulldowns 60x12,10

Chins - bwx10

Lying DB extensions - 12x8x3

DB Curls - 15x10x2

Pressdowns - 45x15

High Incline sit ups - bwx10

Static ab work (hanging l-sit, extended arm front bridge)

[back2basics]

5/3/07

Still on the build up from 70%.

Friend of mine has just started powerlifting too (talked him into it) and he went to a seminar at Hamilton's Fitness in Colchester, where they hold the bawla unequipped comps / anglian open. He learnt some really good technical stuff (only £12 for 4 hours) and showed me. It helped loads especially with the bench - my bar travel dist. has shortened up and seem to feel i'm getting good drive.

Squat - 20x3, 60x3, 120x3x3, 60x3x3

Bench - 60x3, 85x3x3, 60x3x3

Deadlift - 60x3, 140x3x3, 60x3(sumo), 60x3(conventional)

Assistance:

Lat pulldown - 60x8x3

Incline DB Press - 27.5x6, 30x6x2

Wide grip seated row - 40x8x3

DB Extensions - 12.5x8, 10x8x2

DB Curls - 15x8x2

CG DB Press - 30x6, 35x3

Ab bar rollouts - bwx6

[back2basics]

Squat - 20x3, 60x3, 130x3x3

Bench - 20x3, 60x3, 90x3x3

Deadlift - 60x3, 160x3x3

Tried a low bar position for the first set of 130 on squat but really struggle to get comfortable with it, and it hurts my wrists.

[back2basics]

Trained with my mate that's doing the bwla north mids with me and we used our phones to film each other on the squat and deadlift. Found it reallly beneficial and interesting as I've never done that before.

Squat - 20x5x2, 60x3, 100x3, 130x3, 140x2x2 (tried low bar position, but hurt my wrists to much).

Bench - 60x3, 80x3, 90x3, 100x2x2 (felt a little flat)

Deadlift - 100x3, 140x3, 170x2 - sumo (failed 170 & 180 with conventional)

My hips come up far too early on the conventional, so I tried the sumo and it was a lot better for me.

[back2basics]

Squat - 20x5, 60x5, 100x5, 140x2, 150x2, 160x2 pb, 160x1

Deadlift (sumo) - 60x4, 100x4, 140x3, 180x2, 200 fail

rear delt fly machine - 25x15x3

Lat pulldowns to front - 60x10x3

High incline sit ups - bwx15

Bit dissapointed with the deadlift, but not surprising after a squat p.b.

[Icepick]

You have a comp next week, Dont see the reason you are going for pbs in the gym now. You need to rest-up and save it for the day imo.

[back2basics]

Thanks mate. That was my last heavy squat / deadlift session mate. I wanted to hit a heavy double around 10-14 days out. Because I have only been powerlifting training a month I feel that my current conditioning and strength levels don't merit an extensive deload plan / deload too far away from competition. I just wanted to get used to handling heavy weight, use good technique and develop confidence/focus.

[back2basics]

Bench - 20x5, 60x5, 80x3, 90x3, 100x2, 105x1x2, 90x2

Failed 110 and 107 today. Still getting to grips with the proper technique; incorporating leg drive, keeping a tight arch, generating enough speed/force against load.

Wide grip Seated Row - 25x10x4

Reverse ez bar bench - 50x18, 70x8

Ez bar tricep extensions - 30x10x2

Ab wheel bwx3(from feet eccentric), 5 (from knees slow full reps), 5 (from knees fast).

[back2basics]

Yesterday.

Bench - 60x5, 80x2, 90x2, 100x2, 110x1, 100x2

[Ed Clarke]

good luck for comp on the 26th kooks like training is going well

[back2basics]

Thanks Ed. It will be great to experience competition and hopefully hit some p.b's.

[Ed Clarke]

have you decided what weight to open with and what you're going for on your third?

[back2basics]

Hi Ed. I'm aiming for:

Squat - 140, 160, 170pb

Bench - 100, 110, 115pb

Deadlift - 180, 190, 200pb (i have pulled 205, but I think the lift would have failed in a comp, plus I have switched from conventional to sumo 2 weeks ago).

I'm starting high on bench and deadlift because I feel I want to take advantage of my energy reserves early on, especially on the deadlift.

I haven't used a weight belt properley before either so that should help to boost strength a bit, I might use knee wraps too.

I believe that I must consider that the gym weights and bars will not be as accurate and may feel different to the competition standard one's. Never the less I believe that the occaision will bring plenty of energy and focus. It will be a great day out.

I'll post my results mate.

[Ed Clarke]

adrenaline factor on the day is bound to make a big difference and using a belt should help too so I reckon you could smash your pb's,hope you have a good day be interested to hear how you get on.

[back2basics]

Cheers Ed.

[back2basics]

Wednesday.

Squat - 60x5, 100x3, 140x2, 160x2

Deadlift - 100x3, 140x3, 180x1

[Icepick]

Wednesday??? You must be nuts man as the comp is tomorrow, and those squats and deads are near if not your maxes.....I know you might be excited as it is your first time but you wont find many people maxing 3 days before comp. Anyway all is not lost, make sure you get some rest now and bring enough snacks with you for the day. Good luck mate and see you there....I'll be the balded black guy in a black suit, black trainers and black top....make sure you say hi, you can't miss me :)

[back2basics]

Lol! Yeah man, I hear what you're saying. I still believe that with my low training volume preceding this (comp), that I'm treating the comp as a another training session to improve. My approach will be vastly different for the next comp. Tomorrow is all about having a great experience and improving. All the best to you mate. Look forward to meeting you and seeing you qualify for the british.

[back2basics]

Six weeks of training put to the test.

BWLA North Midlands, Scunthorpe.

Weight - 89.95kg

I used belt and wrist wraps.

Surprised how nervous I felt. I feel I allowed that to tap in to my confidence.

Squat - 145, 160, 170 (miss - did not drive the head up)

Bench - 90, 100, 112.5 (miss - let the bar sink in to my chest instead of touching my t-shirt and maintaining tension)

Deadlift (sumo) - 170, 180 (miss - lacked focus &/ aggression), 180.

Really enjoyed the day - a great experience. I am disappointed that I didn't acheive what I set out to do, but I will use that as positive training fuel to drive the kg's up for the next comp.

I would recommend competeing to anyone. It is a different game to being a gym rat. Looking out in front of people to lift instead of at a wall in a power rack.

[Never-Satisfied]

Well done! You must be proud of yourself.

You do feel nervous but the adrenalin helps. I don't really like the people watching - distracting and makes me paranoid, hah.

Have a few days off if you feel it and then get back in to it.
I made the mistake of having two weeks off after my meet and now my strength has gone down a bit.

[back2basics]

Thanks mate.

I'll be back in the gym for a light one on fri possibly. Not sure how to plan my next cycle. A very experienced lifter suggested that I cut back to 60% of my comp lifts and start with 4x10 to develop a volume base, then build up the weight whilst lowering the reps. A very traditional cycle I'm led to believe. I have always preferred reps in the 6-1 range for core lifts though.

All the best with your training.

[Ed Clarke]

well done mate ,sounds like you had a great day

[Finch]

Very well done.

If you were approaching this competition as just a heavy training session, you should get straight back in the gym.

[back2basics]

Thanks lads.

[back2basics]

Wednesday.

Cut right back to 60%.

Bench - 60x7x4
Lat pulldowns - 50x10x2
Straight bar seated row - 20x10x2 (done slow fore scapula control)

[miniross]

Training on friday?

[back2basics]

No mate. Tried calling you yesterday. I'm picking up the kids after work. I did that bench session at work. Going to try and fit a squat session in today too. I try and call you today mate.

[back2basics]

Working at 60%.

Squat - 95x7x4

Deadlift - 110x7x4 (2 sets sumo, 2 conventional)

Chins - bwx8x2

[back2basics]

65%

Bench - 65x6x4, 65x3

Lat pulldowns, seated rows (light for scapula stability)

Single arm db press 18x8, 20x8

pressdowns and db curls supersets x3

Abs.

**miniross - had to go solo today as I was training impromptu in a free 1.5 hrs from the kids. Was gonna squat and dead on tues. Are you around?

[miniross]

65%

Bench - 65x6x4, 65x3

Lat pulldowns, seated rows (light for scapula stability)

Single arm db press 18x8, 20x8

pressdowns and db curls supersets x3

Abs.

**miniross - had to go solo today as I was training impromptu in a free 1.5 hrs from the kids. Was gonna squat and dead on tues. Are you around?


Tuesday eve should be fine, but i will bench and dead.

[back2basics]

Yesterday. 65%

Squat - 105x6x5

Deadlift (3 sets sumo, 2 conventional) - 120x6x5

Lat pulldowns, rows, hammer curls, hanging knee raises

[back2basics]

70%. Yesterday.

Bench - 60x5, 70x5x5

Military press, lat pulldowns, seated rows, chins, db curls, pressdowns, hanging knee raises.

[back2basics]

80 % today (Was meant to do 70%, forgot to check log!)

Squats - 130x4x1, 130x3x5

Deadlifts (3 sets sumo, 3 conventional) - 145x4x6

Ab wheel, weighted swiss ball sit ups, pull ups, db rows

[back2basics]

80%

Bench - 80x4x5, 80x3x1

DB Flyes - 10x10x3

Military Press - 40x10x3

Seated rows, lat pulldowns, tricep pressdowns, sit ups, hanging knee raises, ab wheel.

Mini ross - This one was off the cuff mate, needed to get away from the missus!

[back2basics]

80%

Squat - 130x3x4, 130x2 (Tried a wider stance on the squat, but it really hurt my groin, no speed out of the hole either)

Deadlift - 140x3x6 (3 sumo, 3 conventional)

Chins, db rows, lat pulldown, db curls, hanging leg raises, ab wheel

[back2basics]

90%

Bench - 90x2x3

Db flyes, incline db press, tricep pressdowns, db extensions, seated row, hanging leg raises.

[back2basics]

21/04/07

Squat - 20,60,70,80,90,100 x 5

Deadlift - 60,70,80,90,100,115 x 5

Zercher reverse lunges - 20x20(10 on each leg)

DB Rows - 30 x 8 x 2

DB Curls - 14 x 10 x 2

Leg extensions, leg curls, hanging leg raises, weighted sit ups

23/04/07

Bench - 20,40,50,60,65 x 5

DB Flyes - 10 x 10 x 3

Military press - 40 x 8 x 3

Tricep Extensions - 28 x 8 x 2

Rear fly, sternum pulldowns, hammer curls

25/04/07

Deadlift - 60,70,80,90,100,110,125 x 5

Squat - 20,60,70,80,90,100,110 x 5

Hack Squat - 130 x 10 x 2

RDL - 80 x 8 x 2

DB Rows - 30 x 8 x 2

Db Curls - 14 x 10 , 16 x 8

Leg ext, leg curl, hanging leg raises, weighted ball crunch, side bridge


27/04/07

Bench - 20,30,40,50,60,70,75 x 5

Db Flyes - 12 x 8, 14 x 8

Inc Db Press - 30,26 x 6, 24 x 8

Tricep pressdowns - 20, 25, 30, 35 x 8

Hammer curls, rear flye, front raises, hanging leg raises, ab wheel.

[back2basics]

Squat - 60,80,100,120,130 x 5

Deadlift - 60,90,100,130,140, 140 x 3

Developing some good speed on both.

Chins (bwx10), pull ups (bwx6), db rows (35x8), db curls 17.5x8,6,4), hanging knee raises (bwx12), incline sit ups (bwx12), ab wheel (bwx10)

[Icepick]

Nice sets of workout there mate, good to see that you are not lazy with the assistance work, I tend to get bored after the big sets and just go home :D

[back2basics]

Thanks mate. I'm trying to stay disciplined with the assistance, just to keep an increased workload. Might not do another comp until the BPO Open in Sept, so I can really develop my technique and increase my strength. Although I didn't achieve my goals at the bwla north mids, I really enjoyed it and can't wait to improve my total.

How's your training mate.

[Icepick]

good stuff, my training hasn't been too great, just going through the motions you know.

[back2basics]

Come on mate, push the pace a bit and set some new goals. Considering the length of time you've been lifting, you've made massive gains. Seems like you have a lot of natural ability (imo) and access to a good facility with motivated lifters. You've got plenty of fuel for your fire! All the best mate.

[back2basics]

Bench - 20,50,60,70,75,80 x 5

Pin Presses - 100 x 1, 90 x2

Db Flyes - 12.5 x 8 x 3

Db ext - 12.5 x 8,6,3

Shoulder press, lat pulldown, sternum pulldown, seated row, hanging leg raises, high incline board sit ups, ab wheel negatives.

[Ed Clarke]

looks like training is going well mate ,when you are training at 80% or 90 %,is this part of a definite cycle,amd what 's the theory behind it? sorry if these
questions are a bit dumb,I'm just trying to work out whether I'm training as effectively as I can.

Noticed your doing the Bpo open ,your last comp was Bwla ,are you trying out the different feds to see the diferences and which one suits you best?
have you had to join each fed or can you compete as a guest?

[back2basics]

Hi Ed. Training's going ok ta mate. They're not dumb questions at all, this is what the site is for IMO. I am cycling my training loads mate, I felt I needed to after the last comp, because I was so ill on the day (i thought it was nerves). I think this was due to me lifting near max singles and doubles a lot with very little training base, I was run down.

I basically decided to cut back to 60% and build up to 90%, with the total number of reps per lift starting at 28 (4x7)and going to 9(3x3) for each lift.

I asked a couple of forum members for some advice and, I have now cut back again and am doing 5-8 sets of 5 (2 work sets) on squat and bench, and 3 on deads. Concentrating on speed of movement more. I'll cut back for a week then try for a double with my comp lifts/pb's. So far, this has been a lot better for me. Psycologically it's strange as I'm not lifting heavy, but my body is recovering a lot better and my techniques is improving by the session.

I would strongly suggest you get an experienced bod to write you a program. Or try one from the net such as sheiko's, korte's. There's a few on www.joeskopec.com in the "calculators" section. I'm going to try sheiko's next.

I want to guest in the BPO and BPC open (I guested in the bwla nm) to get some experience and to see which one I prefer. I'm not sure if I have to stick with one fed next year tho.

Hope this helps pal. I'm just starting out, but that's my experience so far.

[Ed Clarke]

Thanks for the link mate,just looked at sheiko and it frightened the life out of me ,huge ammount of volume ,good luck with that! I think imgoing to stick with 5x5 for a few more weeks as I seem to be making good gains at the mo.
still trying to sort my technique which tends to get worse as the weights get heavier!
be interested to see how you get on with sheiko ,looks like a hugh time commitment ,hope it works for you!

[back2basics]

Squat - 20,60,80,90,100,120 x 5, 130 x 3, 140 x 2

Deadlift - 140 x 3 (sumo), 150 x 2 (conv), 160 x 1 x 2 (conv, sumo)

Chins - bw x 10,8

Db Row - 30 x 8

Db Curl - 17.5 x 8, 16 x 8,5, 14 x 3

Ab wheel, hanging leg raises, weighted sit ups

[back2basics]

Bench - 20,50,60 x 5, 90 x 2, 100 x 1 (failed 2nd), 90 x 2

Db flyes - 12 x 10 x 4

Side press - 22 x 5

Push Press - 60 x 3

Tricep bar ext, pressdowns, hanging knee raises, weighted ab machine.

Well tired today, not the best day to go for 100 x 2

I'll back off for a week now and start a new cycle.

[Ed Clarke]

thanks for the advice on the article ,just went back and read all the articles on squat and wrote myself a load of bullet points to try and remember for fridays squat workout ,probably going to back the weights off and try and perfect the technique! Did good mornings yesterday and can really feel it in the hamstrings and lower back reckon they could make a huge difference to my squat!

[back2basics]

Glad it helps mate, I'm learning all the time. Try a lower bar position as well. Before I unrack the bar for squats I come up on my toes and try to get the bar to the bottom of my shoulder blades. This gives me a good a good stretch my upper chest and front delts which makes my bar position (on crest of rear delts and top or shoulder blade) much more comfortable. Get some basic wrist wraps too. Keep eating those sprouts!

[back2basics]

09/05/2007

Light session for main lifts focusing on technique / speed, with a bit of assistance. I fucked myself up after doing G.P.P with a tractor tyre (dragging, pulling and flipping it) for 20 mins non-stop with a mate who like me would admit he was fucked after 10 mins!

Squat - 60x5x3, 120x3

Bench - 60x5x3, 80x3

Deadlift (conv) - 100x3, 120x3x2

Incline db press - 30x10

Db rows - 30x8

Pull ups - bwx6

Good mornings - 60x10, 100x4 (just to see what the weight felt like)

Chins - bw+10x5

Dips - bwx10x2

Curls - 45x8,6

db ext - 10x10,8

Hanging leg raises - bw x 5 (5 sec hold at top)

[Ed Clarke]

what did the weight feel like on those 100k good mornings ?

If I tried that weight I reckon I'd shove my head up my own arse!

[back2basics]

Heavy! Couldn't get to parallel. Woke up next day and thought I'd been kicked in the back.

[back2basics]

Squat - 20x5x2, 60x3, 80x2, 100x2, 120x1, 140x1, 150x1

Bench - 20x5, 60x3, 70x3, 80x1, 90x1, 95x1

Deadlift - 60x5, 100x3, 140x1, 180x1

Just wanted to work on staying tight and fast.

Assistance circuit - 45sec rest between sets

GM - 60x10, Dips - bwx15, c.g bench - 60x10 Side press - 22x3, db flyes - 12x10, db ext - 10x10, pushdowns - 30x8, chins - bwx8, db row - 32x8, sternum pulldown 40x10, lat pulldown - 60x10, db curls - 16x10, hammer curls - 16x8, hanging knee raises - bwx10, ab wheel - bwx10.

Breathing hard after circuit!

[back2basics]

Squat - 20x5, 60x5, 80x5, 100x3, 120x1, 140x1, 150x1, 152.5x1

Bench - 20x5, 60x5, 80x5, 90x2, 95x1, 100x1, 102.5x1

Deadlift - 105x5, 145x3, 185x1, 187.5x1

Dips-bw+15x10, Chins - bwx12, db rows - 40x10, lat pulldowns - 60x10x2, sternum pulldowns - 50x10, hanging leg raises x 10, high incline sit ups x10

[back2basics]

Squat - 20x5, 60x5, 80x5, 100x3, 120x1, 140x1, 150x1

Bench - 20x5, 60x5, 80x5, 90x1, 100x1

Deadlift - 65x5, 105x5, 145x2, 185x1

Assitance circuit - dips, chins, incline paused db press, bulg split sq, lat pulldowns, sternum pulldowns, db curls, tricep pushdowns, ab wheel.

[Ed Clarke]

looks like you've changed your training,what's the theory with training all 3
lifts on the same day ,would have thought that was pretty tiring?

[back2basics]

Yeah it's been tiring mate. I knew I was going to be busy so I decided to train all three with singles, then a one set per lift circuit, just so I could feel a bit more weight and get some conditioning. It's just a bit of crazy overtraining mate. I won't be training for 4 days now.

[back2basics]

27/05/07

Bench - 20x5, 60x5, 80x3, 90x1, 100x1x2, 90x1, 60x5

Incline bench - 60x6x3

Dips - bw+12x6x2

Chins - bwx6x3

C.G Pull ups - bwx3x3

Db rows - 32x6x2

Wide BB rows - 40x8x2

Ab wheel (from feet eccentric) - bwx5

Lat pulldowns, pushdowns, curls all light.

[back2basics]

Bench - 20x5, 50x5, 60x5, 70x5, 80x5, 90x5, 100x3 (touch and go today)

DB Row - 24x5, 26x5, 28x5, 30x5, 32x5, 34x5, 36x5, 38x5

Incline Press - 60x8x4

Semi-suprinated pulldowns - 1/3 of stack x 15, 2/3x15, full stack x 12

Dips - bw+15x6, +20x6, +25x6

Hanging leg raises - bwx10

Ab wheel - from knees x 6, from feet (eccentric) x 6

[back2basics]

Had to have 5 days off due to back injury. Not quite up to squatting yet though, it seems to aggravate it. I think my technique has to change / improve then slowly build the weights up each cycle.

06/06/2007

Bench - 20x5, 75x5x5

Deadlift - 60x5, 100x5, 130x5x5

Dips - +20x5x2, chins, pull ups, static leg raise, full contact twist, ab wheel

[BBDOM]

hope it gets better mate

[back2basics]

Thanks mate. It's a lot better today.

[back2basics]

08/06/07

Bench - 20x5, 72.5x5x5

Squat - 60x5, 100x5 (had to stop, hurting back and hip)

Reverse Lunges - 60x10x2

Lots of different lat work 5-10 reps dependant on exercise

Leg raises, ab wheel, full contact twist

[back2basics]

Bench - 20x7, 72.5x5, 77.5x5x2, 72.5x5, 80x5

pull ups x 3, chins x 5, semi-pronated pull ups x 5, pull ups x 5 - in between sets of bench

Deadlift - 60x5, 130x5, 135x5x2, 130x5, 140x5 (double overhand grip)

3 mins rest between sets for all exercises.

Lat pulldowns, full contact twist, pistols (single leg squats)

[back2basics]

Bench - 20x5, 70x5, 72.5x5, 77.5x5, 72.5x5, 77.5x5

Lats, delts and arms circuit, sets of 10.

[t,bench]

[QUOTE=back2basics;56540]08/06/07

Bench - 20x5, 72.5x5x5

Squat - 60x5, 100x5 (had to stop, hurting back and hip.

that back of yours any better mate,hope it improves soon;)

[back2basics]

Thanks t. It's not quite there yet mate. I videoed myself to see if it's bad form and it is - my pelvis rotates and flattens out my lower back when I get close to parallel. Which means I lose my arch and puts strain on my lower back. It's been bothering me for a while, but it got to the point when I had to take time off work coz of the pain.

Gutted but I'm gonna try front squats in a week or so then box squats.

[Ed Clarke]

hope you sort your back out soon mate!

[back2basics]

Cheers Ed.

[back2basics]

Monday

Bench Press - 20x5, 72.5x6x5 (pull ups and chins with different grips between each set)

Deadlifts (double overhand) - 60x5, 135x6x5

Realised that I overcalculated by a few kilos.

Different types of rows 10-15 reps on each, full contact twist, ab wheel, hanging knee raises

[back2basics]

Had to have a couple of weeks off, back was starting to play up a bit, also did something to my tricep. Going to start to do 1 lift a day at the moment as it will fit in to my current committments a bit better. So we'll see how that goes. Sticking with 5 reps for the forseeable future.

Bench - 20x5, 60x5, 72.5x5x2, 75x5

Ab wheel, face pulls

[Ed Clarke]

good to see you back training ,are you still planning to do the bpc open?

[back2basics]

Thanks Ed. It was the BPO Open that I'd set out to do originally, but I've seen the post about the BPC Open being at Genesis. Not sure mate, depends how the squat goes.

[back2basics]

Barbell rows - 20x5, 50x5, 55x5, 60x5x2, 30x5(db)

Full contact twist, pull ups, hanging leg raises

[back2basics]

Squat - 60x5, 80x5, 100x5, 120x3 (felt shite)
Front Squat - 60x5, 60x7

Not sure what's going off with the squats will keep pushing on, provided that my back feels good over the next couple of days.

[back2basics]

Had a bit more time today.

Bench - 20x5, 60x5, 70x5, 80x5

C.G Bench - 60x6x3

Squat - 60x5, 80x5, 90x5, 100x5

Squats are coming back slowly, they felt a bit better today. I've realised that I need to be patient.

[back2basics]

Deadlift - 60x5, 100x5x2, 120x5, 140x5, 150x5 (hips came up a bit too early on a couple of reps)

Squat - 70x5, 100x5 (just practising technique, it seems to be getting better)

Weighted chins - bw+15x6, bw+20x5

Db Rows - 32x8x2

Lat pulldowns - 40x15

Ab wheel, hanging knee raises, full contact twist

[back2basics]

Bench - 20x5, 60x5, 70x5, 82.5x5x2

C.G Bench - 62.5x6x4

1 Arm DB Press - 15x10, 17.5x10

Pressdowns - 20x10, 25x10, 30x8

Band pull aparts, band pulldowns, abs.

[back2basics]

18/07/2007

Trained with a lad I met through the forum who's been competing for 4+ years to a high standard. He's just starting the Korte 3x3 routine, so I trained all 3 lifts today. I really enjoyed the session and learned a lot. It makes such a difference training with someone.

Squat - 60x5, 100x5, 120x5x6

Changed to a flat sole boxing shoe and felt a lot better, still need more consistency with my technique, main thing is my back was good so I feel confident about building up the weight slowly.

Bench - 60x5, 70x3, 85x5x5

Deadlift - 60x8, 100x6, 160x5x5 (last rep nearly finished me off!)

[back2basics]

21/07/07

Legs are still aching from weds!

Front squat - 60x3x6
Back Squat - 60x5x4, 90x3

Close grip bench - 67.5x8x3, 67.5x6x3
Incline bench - 60x6x2

Pull ups - bwx5x3

[back2basics]

Squat - 60x8, 100x5x2, 125x5x5

Bench - 60x5, 80x5, 90x3, 87.5x4, 85x3, 82.5x3, 80x4

Bit annoyed as I was meant to be doing 87.5x5x5, my right arm/shoulder kept "giving way" on the 3/4 rep - strange. My set up didn't feel as tight as normal.

Deadlift - 60x8, 100x5, 140x3, 170x5x3, 170x4, 170x6.

Fucked.

[t,bench]

NICE deads b2b hope the shoulders ok.

[back2basics]

Thanks t. I'm sure the shoulder will be ok, fortunately it doesn't hurt.

[back2basics]

Squat - 20x5, 60x5, 100x5, 125x5x5

Bench - 20x5, 60x5, 80x3, 87.5x5x3, 87.5x4, 87.5x3

Deadlift - 60x5, 100x5, 140x3, 170x1

Felt absolutely fucked by the time the deads came and had to finish it there. This 3x3 is hard! Plus I didn't know what weight to start with, spoke to the lad I'm training with and I've started too high on the deads by about 10kg. Oh well... What doesn't kill you makes you stronger.

[Icepick]

nice session there, I've just started squating and pulling together and I can appreciate how it feels like! also how is your mate ross, he is still in the game..

[back2basics]

Cheers Icepick. This program sucks by the time deads come around, I'm not used to this kind of volume, but I'm just sucking it up and getting on with it. Ross is out of the game for now. He's bought some properties to do up and rent as well as starting a new job. He's got the tools to lift some serious weight, but you never know he might start up again.

[Icepick]

Yea volume looks good, I can do witsomething like that to step up my work capacity


Ross is out of the game for now.

Oh well, another one bites the dust :icon_pee:...he seemed a good guy though, funny as hell!