toms,aka,t,bench training log.

[BBDOM]

just watched your deadlift keep up good work nice pb

[t,bench]

just watched your deadlift keep up good work nice pb

thanks for your comment cheers tom

[back2basics]

Nice one t,bench.

[t,bench]

Nice one t,bench.

cheers back2basics well happy:):):)

[t,bench]

29-5-07
BENCH
5X45K
5X65K
5X75K
3X85K
3X100K
3X110K
3X115K
2X117K THINK I COULD OF GOT THE 3 NEXT TIME:mrgreen:
FLOOR PRESS
5X95K
5X95K
5X95K
STANDING SHOLDER PRESS
6X60K
6X60K
6X60K
B,BELL ROWS
6X85K
6X85K
6X85K
6X85K
TRICEP EXTEN
6X40K
6X40K
6X40K
6X40K
HAPPY WITH THAT:)

[BBDOM]

good bench keep it up mate

[t,bench]

good bench keep it up mate

thanks for your comment:)

[jamwithtupac]

your weights you lifting are going up quickly mate,

i like the bar you use to deadlift, the bar i use at my gym is crap! and it bends when you lift anything over 100kg.

keep up the strong lifting mate.

[t,bench]

your weights you lifting are going up quickly mate,

i like the bar you use to deadlift, the bar i use at my gym is crap! and it bends when you lift anything over 100kg.

keep up the strong lifting mate.

thanks mate the bars just a golds gym standerd one shes starting to bend a bit now on the 220 dead,been looking at getting some oly weighs seen some on ebay 140k for £99 with 7ft bar and £40 deliv,can always buy extra discs,
trainings going great at the mo,im putting 110% into it,got a crap squat but doing box squats below para to try and sort it cheers tom.:)

[just t]

117x2 nice one. wish my training was going aswell as yours :(

[Ben "tricky" Burgess]

wow yeah things are flying along in here bud, well done. That looks like one hardcore gym you train in!

[t,bench]

wow yeah things are flying along in here bud, well done. That looks like one hardcore gym you train in!

LOL yeh ben its the spare room i get all the washing and kids toys and any other efin thing throwen in there,cheers ben

[t,bench]

117x2 nice one. wish my training was going aswell as yours :(

t mate you may have been taking to small a break b,tween your sets and burned yourself out a bit.take a week of mate come back fresh imo 4 what ifs worth:confused:

[Ed Clarke]

Just Watched Your Deadlift Vid 20k Improvement Just Like That , Fucking Impressive Mate ,must Be All That Practice Lifting Curb Stones.

[t,bench]

Just Watched Your Deadlift Vid 20k Improvement Just Like That , Fucking Impressive Mate ,must Be All That Practice Lifting Curb Stones.

cheers ed yeah the cerbs might have something to do with it:)

[t,bench]

3-6-07
had a few days of had family over from ireland did plenty of drinking though:)
anyway back at it
SPEED BENCH
3REPS X 10SETS 30SEC REST B,TWEEN SETS
CLOSE GRIP BENCH HANDS 10INS APART
5X95K
5X95K
5X95K
3X100K
STANDING SHOLDER PRESS
5X62K
5X62K
5X62K
ARM CURLS
6X46K
6X46K
6X46K
6X46K
D,BELL ROWS
6X46K
6X46K
6X46K
SHOULD OF BEEN 4SETS BUT THINK THE DRINK CAUGHT UP WITH ME.

[t,bench]

4-6-07
STRAIGHT IN FROM WORK CUP OF COFFEE A SHAKE AND STRAIGHT AT IT.
FLOOR PRESS
5X100K PB ATW
5X100K
5X105K PB
DECIDED TO VID SET TWO AND THREE BUT ONLY GOT SET TWO CAMERA RAN OUT OF POWER.



http://www.youtube.com/watch?v=BP5q1Hi04Xg
SET 2 5X 100K FLOOR PRESS.

B,BELL ROWS
6X85K
6X85K
6X85K
6X85K
TRICEP EXTEN
6X40K
6X40K
6X40K
6X40K
STANDING SHOLDER PRESS
5X60K
5X60K
5X60K
THAT WAS IT FOR TODAY HAPPY WITH FLOOR PRESS:)

[t,bench]

7-6-07
been off line a few days puta problems managed to bench 130k bit touch an go can i claim it as a pb will post vids lata 3x110k 2x120k 1x130k.

box squats
5x58k
5x84k
5x98k
4x106k
3x110k
3x114k
d,lift 4ins plat
5x58k
5x102k
5x125k
4x135k
3x150k did 1 couldent do another hard day at work left it at that:(

8-6-07
bench
5x45k
5x65k
4x85k
3x100k this flew up was feeling good so got the wife to vid the next few sets
2x120 pb
1x130k bit touch n go wouldent pass a bwla but happy all the same:):)
stopped at that as we have friends coming over will post vids when ive d,loaded them:)

[t,bench]

http://www.youtube.com/watch?v=sQ7C9zYPz0I
3x110k bench
http://www.youtube.com/watch?v=tDW1sjtJUqk
2x120k pb:)
http://www.youtube.com/watch?v=L-Gkl4Dol8A
1x130k pb :)
bit touch and go but vhappy with it only 4 months training cant wait to have a go at 300lbs:)

[Ed Clarke]

looked fucking good to me you big strong bastard!

[t,bench]

looked fucking good to me you big strong bastard!

cheers ed nice of you to say:icon_ton:

[t,bench]

10-6-07
Box Squats
5x60k
5x86k
5x100k
4x108k
3x112k
3x116k Easy Try 120k Next Time:)
D,lift 4ins Plat
5x60k
5x90k
5x118k
4x133k
3x145k
3x160k
3x180k Felt Like My Head Was Going To Pop.
B,bell Rows
5x90k
5x90k
5x90k
5x90k
Till Next Time.:)

[t,bench]

12-6-07
Speed Bench
74k X 3reps X 10sets
Close Grip Bench
5x95k
5x95k
5x100k
5x100k
Standing Sholder Press
5x62k
5x62k
5x62k
Arm Curls
6x48k
6x48k
6x48k
D,bell Rows
6x46k
6x46k
6x46k
3x50k
D,bell Exten
5x16k
5x16k
5x16k
Till Next Time:)

[t,bench]

13-6-07
squats the thorn in my side did 172k a while back only to find they were well above para,so ive been doing box squats latley anyway i videod two tonight and would like advise from you guys the first is 140k and a 150k pb as i scraped the 172k,shit i can nearly bench more than i can squat:evil:anyway i think they are para or below not great vids but seeable.

http://www.youtube.com/watch?v=Eb1lF3espg4
140k

http://www.youtube.com/watch?v=6EuaF74vFrU
150k

[Ed Clarke]

hard to tell from that angle ,but I would say about paralell like me I think you may need to go deeper for bwla good effort though and nice grunting.

[t,bench]

hard to tell from that angle ,but I would say about paralell like me I think you may need to go deeper for bwla good effort though and nice grunting.

cheers ed on the first one,one of my lovely children had left a pen on the floor i steped on it and you can see me kicking it out:eek:grunting is coming along fine:)alot more work on the box squats i think but ill nail the bastard:mrgreen:

[back2basics]

I agree with Ed on the depth mate. Nice work though, you look strong coming out of the hole.

[t,bench]

I agree with Ed on the depth mate. Nice work though, you look strong coming out of the hole.

yes i agree with you both im going to do alot more b,squats and mayby loseing a bit of my belly will help the squat.

[t,bench]

15-6-07
Bench
5x45k
5x65k
4x90k
3x105k
3x112k
3x117k Pb At This Weight Will Try 3x119k Next Time:)
5x100k
5x85k
Standing Sholder Press
5x62k
5x62k
5x62k Will Add More Weight Next Time.
B,bell Rows
5x90k
5x90k
5x90k
Tricep Exten
6x42k
6x42k
6x42k
Happy With That:)

[back2basics]

Well done on the bench pb mate.

[t,bench]

Well done on the bench pb mate.

thankyou back2basics :)

[t,bench]

24-6-07
trained today with a totally great attitude been slacking last couple of weeks think this has been due to hard graft and not feeling upto it,also i drink like a fish and have done for the last 2y im talking 48 plus cans of carling prem a week and take aways at least 4 days a week,well it stops now,im 114.5k at the moment this is more than ive ever weighed,im not going on a diet thats a deppresing word,im going to eat well and cut the booze to fridays only this should sort that gut of mine out,im 44 time to look after myself,it can only help my chances of doing a bench comp next year ive made good gains in the vshort time ive been training,ill stick to the plan and see what happens:mrgreen:

BENCH
5X50K
5X67K
4X92K
3X107K
3X114K
2X119K FAILED REP 3 GOT IT ABOUT 6INS UP AND RAN OUT OF GAS LUCKELY THE WIFE WAS ONLY A YELL AWAY....OR MAYBY A SCREEM
STANDING SHOLDER PRESS
5X65K
5X65K
5X65K ALL OK ADD A COUPLE MORE K NEXT TIME
B,BELL ROWS
5X92K
5X92K
5X92K TRY 95K NEXT TIME
STANDING TRYCEP EXTEN
6X42K
6X46K
6X50K
HAPPY WITH THAT ONWARDS:mrgreen:

[t,bench]

25-6-07
got in from work today and my knee wraps had come from ebay,i dident realy know how fucked my knee joints were after 25y of laying kerbs and paving ect till i tryed them and squating was so much easyer my previous best was 150k,i worked up to 130k for 2reps easy,then went straight to 160k for 2reps no belt, id say the first rep was borderline but second one was para i hope,i could of done another. anyway im hoping to build some strength in thems puny legs of mine,i think my worn out knees have been holding me back.here are the two vids comments please

http://uk.youtube.com/watch?v=pfmAG598XIY

http://uk.youtube.com/watch?v=jW4qtSZoEPQ

[Martin Flett]

It can be difficult to judge depth properly from the side, but I would say on your 160s the first one was not deep enough and the second one was marginal.

I wouldn't wrap outside the trousers. Has anyone showed you how to get a really tight wrap? That will give you even more. Heard good squat advice yesterday. Practice 3 inches below parallel and then there'll never be any arguments!

Not trying to be critical Tom, but there's no point developing a muscle memory that might not get you white lights. Best going lower with lighter and building up from there.

As always, good luck. Just trying to be constructive!

[t,bench]

It can be difficult to judge depth properly from the side, but I would say on your 160s the first one was not deep enough and the second one was marginal.

I wouldn't wrap outside the trousers. Has anyone showed you how to get a really tight wrap? That will give you even more. Heard good squat advice yesterday. Practice 3 inches below parallel and then there'll never be any arguments!

Not trying to be critical Tom, but there's no point developing a muscle memory that might not get you white lights. Best going lower with lighter and building up from there.

As always, good luck. Just trying to be constructive!

thanks for the advise Martin, i just threw the wraps on when i got in from work im sure there are vids on here for knee wraping and ill be takeing a look at them,3ins below para is what ill do not long ago i was doing half squats so ill get there thankyou Martin:cool:

[Ed Clarke]

reckon you had a couple more reps in you mate on the 160 ,sorry to sound like a cunt but I reckon (like me) you need to go just a little lower I think the rule is the top part of the leg at the hip has to go below your Knee ,although I'm not 100%.
I squated today and video'd them and not one of the fuckers broke paralell!!!

How's the diet?

[t,bench]

reckon you had a couple more reps in you mate on the 160 ,sorry to sound like a cunt but I reckon (like me) you need to go just a little lower I think the rule is the top part of the leg at the hip has to go below your Knee ,although I'm not 100%.
I squated today and video'd them and not one of the fuckers broke paralell!!!

How's the diet?

yes ed your right fuck it ill crack it the eating healthy is going great plenty of protein not to much carbs and no booze:)early days but minds set:mrgreen:

[back2basics]

I'm sure with a little perseverance you'll make depth at that weight and beyond sooner rather than later.

[t,bench]

I'm sure with a little perseverance you'll make depth at that weight and beyond sooner rather than later.

CHEERS btbasics thanks for the vote of confidence another plus is im selling my weights on ebay and picking up some olympic weights tomorrow only 3days into the eat well bin the booze plan and ive got 7lb off already:eek:

[t,bench]

28-6-07
well got finished early at work today and went to collect my olympic weights was buying 200k discs and a 6ft 15k bar the weights they had given me included 5x20ks so i asked for an extra one at £20 more £180 total,the young fella in the warehouse wasent to great at maths and i got 240ks in discs and a 20k 7ft bar result:cool: dident realy train today but had to have a go of my new kit.
bench
5x60k
4x80k
4x100k
5x110k

http://uk.youtube.com/watch?v=LhhRNUEQyc8

note the rarther expensive power belly its days are numberd lost 3.5k in 4days due to no booze and takeaways at silly oclock,my old standard weights are selling well on ebay and will make more than what i paid for olympic stuff,already orderd a oly curl bar and d,bells,next stop power rack:mrgreen:

[t,bench]

last of my old standard weights sold today on ebay made £250 from them oly weights paid for in an effort to get my squat to a good depth i started box squats today with box at 9.5ins(well paving slabs)thats gota be bellow para:rolleyes:

BOX SQUATS 9.5INS P,SLABS, KNEE WRAPS LOOSE TO SUPPORT ME OLD KNEEEES
5X60K
5X80K
5X100K
4X110K
3X120K
3X125K
http://uk.youtube.com/watch?v=hvSRsuWfUzU
SPEED D,LIFT
120K X4 REPS X7 SETS 40SEC REST B,TWEEN SETS
B,BELL ROWS
5X90K
5X90K
5X90K
5X90K
HAPPY WITH THE BOX SQUATS WILL ADD MORE WEIGHT NEXT TIME:)

[Ed Clarke]

cant find the vid mate!

[t,bench]

cant find the vid mate!

ed i deleted previous vids like a plonka deleted that one as well here it is 125x3 b,squat er... paving slab squat:)

http://uk.youtube.com/watch?v=Y2snbNnqaxs

finally below para.

[Ed Clarke]

miles below para mate you are officially banned from the Ed clarke shit squat club !

[t,bench]

miles below para mate you are officially banned from the Ed clarke shit squat club !

lol cheers ed are you still doing b,squats,great pb d,lift mate,was benching today and failed a 3rd rep 120k bench got a vid of it on 2nd rep lost my set up shifted my ass and legs,otherwise would of got it you can here me squeek help at end of vid lol the wife was in fits while i had 264lbs on me chest:o:D:D will post vid lata.

[back2basics]

Nice box squats t.

[t,bench]

30-6-07
THANKYOU BTBASICS
BENCH
5X60K
5X70K
3X105K
3X113K
3X120K FAIL GOT TWO EASY BUT ON SECOND PRESS I LOST IT MOVED MY ASS AND LEGS SO REP 3 WAS DOOMED TO FAIL,THE WIFE WAS VIDING IT YOU CAN HERE ME SQUEEK HELP ON THE 3RD LOL,SHE WAS IN FITS AT THIS POINT LEAVING ME WITH 264LBS ON MY CHEST,

http://uk.youtube.com/watch?v=u_ZvrbnlqJk

8X100K
8X80K
8X60K
STRICKT MILITARY PRESS
5X65K
5X70K
5X70K PB AT THIS WEIGHT YOU CAN HERE MY TWO YOUNGEST GIRLS FIGHTING IN THE BACKGROUND LOL.VIDS A BIT DARK.
http://uk.youtube.com/watch?v=sYHuRMK7BzI
B,BELL ROWS
5X90K
5X90K
5X90K
THAT WAS IT FOR TODAY:)

[back2basics]

Those military presses looked EASY. Nice one t.

[t,bench]

Those military presses looked EASY. Nice one t.

thanks mate last rep was tough but a 5k increase from last time:mrgreen:

[BBDOM]

nice lifts keep it up mate

[t,bench]

nice lifts keep it up mate

thanks will do:)

[hotrod]

firstly you are doing way to much sets 8 sets is enough which includes 2 warm up sets .you want to vary you workouts light one week heavy next etc i also find when your lifting to your max when your finished rip off 40 kg and rep it out i find it works im currently repping 100kg between 20-24 times great indurance work

[t,bench]

2-7-07
starting a new training plan today will be training squat 4 days a week,also 1 day bench,and one day bench assistance.6,days a week if i can hack it hoping to boost that squat
squat
9x112k
9x112k
9x112k
9x112k last couple were hard give me oxygen:)

[Martin Flett]

Who's suggested squatting four times a week? That's more than a woman on diuretics does! Sounds like a recipe for overtraining and injury. You're working major muscle groups that need AT LEAST 48 hours recovery time. I think most of the guys on here would agree that's way too much. You won't achieve your long term goals through short term bursts and then long recovery from injury periods! Just my two pennuth...

[t,bench]

Who's suggested squatting four times a week? That's more than a woman on diuretics does! Sounds like a recipe for overtraining and injury. You're working major muscle groups that need AT LEAST 48 hours recovery time. I think most of the guys on here would agree that's way too much. You won't achieve your long term goals through short term bursts and then long recovery from injury periods! Just my two pennuth...

the 4day a week squat is a smolov programme martin my squat is below what i would like it to be ill do three weeks then two weeks off stick with it for 2 cycles then back to b,squats and speed squat.

[MattGriff]

Who's suggested squatting four times a week? That's more than a woman on diuretics does! Sounds like a recipe for overtraining and injury. You're working major muscle groups that need AT LEAST 48 hours recovery time. I think most of the guys on here would agree that's way too much. You won't achieve your long term goals through short term bursts and then long recovery from injury periods! Just my two pennuth...

Have to fully agree with Martin there, my hips, lower back and thighs are fired pretty much all the time wirth just one squat and one deadlift session, i coulnd't even begin to think about squatting another three times.

[Martin Flett]

Good luck with it Tom. Just remember that your supplements might not aid recovery quite as much as the supplements being used by those for whom the routine was originally devised!;)

[t,bench]

Good luck with it Tom. Just remember that your supplements might not aid recovery quite as much as the supplements being used by those for whom the routine was originally devised!;)

thanks for your advice Martin and Matt i know your right,i also dident think about the above quote martin:shock:im ither a stubborn old git or foolish,im going to stick with it for a few weeks if i hit any probs ill stop.:)

[t,bench]

3-7-07
weight 112k
BENCH
20REPS X 40K
8X57.5K
8X77.5K
6X90K
8X102.5K
FLOOR PRESS
8X60K
8X77.5K
6X85K
8X95K
B,BELL ROWS
8X55K
8X67.5K
8X77.5K
8X88K.
HAPPY WITH THAT:)

[t,bench]

4-7-07
SQUAT AGAIN TODAY

7X120K
7X120K
7X120K
7X120K
7X120K
ALL WENT OK TOOK VID OF SET 4 JUST TO CHEAK DEPTH OF SQUAT I THINK DEPTH IS GETTING BETTER OPINIONS GUYS THANKS:)

http://uk.youtube.com/watch?v=VuM3DgNYHjE

[MattGriff]

Depth is fine mate, hitting it on each rep.

A question though, do you have bad knees? if not I would think it better to squat without the wraps on with that sort of weight to help build your knee strength up, you can easily get to rely on equipment loosing sight of gaining raw strength first.

[t,bench]

Depth is fine mate, hitting it on each rep.

A question though, do you have bad knees? if not I would think it better to squat without the wraps on with that sort of weight to help build your knee strength up, you can easily get to rely on equipment loosing sight of gaining raw strength first.

yes Matt knees are a bit dogey just put the wraps on loose for some support been laying kerb stones n stuff now for 25ys so theres a bit of wear there i see your point im ok once ive done the first set will lose the wraps next time after first one thanks Matt:cool:

[t,bench]

5-7-07
Seated B,bell Press
Bar X 20r
8 X 35k
8 X 45k
6 X 52.5k
8 X 60k
Close Grip Bench
20 X 32.5k
8 X 47.5k
8 X 62.5k
6 X 75k
8 X 85k
Seated B,bell Extensions
8 X 25k
8 X 30k
6 X 35k
8 X 40k
All Were Quite Easy Will Add More Next Time:)

[t,bench]

Who's suggested squatting four times a week? That's more than a woman on diuretics does! Sounds like a recipe for overtraining and injury. You're working major muscle groups that need AT LEAST 48 hours recovery time. I think most of the guys on here would agree that's way too much. You won't achieve your long term goals through short term bursts and then long recovery from injury periods! Just my two pennuth...


memo MUST LISTEN TO GOOD ADVISE:oops:

eat your words tbench what a dick!training today squat again 5x130k first set was nearly grinding last rep 2nd set grinder,what have i discoverd im not a power lifter im a begginer,and i dont know when to back of and the importance of rest,what the fcuk made me think i could do a smolov program????i think it was a case of ego and wanting to hit better nos in a short time,but i was compareing my lifts to lads that have been lifting for years,also frustration at my squat as d,lift and bench have been ok,so im going to take a week out i dont think ive took more than 3days break in 5months,any help from some real powerlifters on a begginer squat program that will bring results your help would be great,thanks lads.

[Martin Flett]

Tom,

100% respect to you. You had the balls to try Smolov, and you had the balls to admit it wasn't working and the sense to back off. Well done!

Now the advice...

I'm only a plastic powerlifter (bench only) but most proper powerlifters have one relatively poor lift. It's the nature of the challenge powerlifting presents. If Ian Shaw, who I train with sometimes, had a bench anything like as good as his squat and especially his deadlift, he'd feature in the worlds.

You need to be thinking in terms of a two year plan to get your squat up to standard, but not at the expense of your other lifts. You will improve through a series of tiny improvements that, over two years, add up to something significant. Develop that mindset.

During that two years, why not get into competitive lifting through single lift competitions? BDFPA is best for that. Get some comps under your belt on your best lifts before exposing your squat to competition.

[just t]

coming on leaps and bounds bud.


haha just watched your military press video "OWWWWWWWWw, You just poked me right in the eye then!"

haha guessing they are your kids

[MattGriff]

Tom,

I'm only a plastic powerlifter (bench only) but most proper powerlifters have one relatively poor lift. It's the nature of the challenge powerlifting presents. If Ian Shaw, who I train with sometimes, had a bench anything like as good as his squat and especially his deadlift, he'd feature in the worlds.



I am relatively new to the sport, but my squat is bar far my worst lift in terms of technique. I have been improving and I think the best way is to just stick at a good squat workout once a week, if you develop form early on and just concentrate on adding a rep or a kilo a week, getting plenty of rest and eating well it will come up nicely. There is no overnight fix for things like this, its more of a war of attrition than anything.

As for movements, I tried to follow Ed Coans advice on how to improve squats: Squats, High bar pause squats, box squats, any form of the exercise really.

I sort of took that as a 'Just stick with the squats' type attitude, best way to train a lift is to do a lift I guess, then you can worry about specific weak points when you are developing and ready for some more advanced stuff.

[t,bench]

Tom,

100% respect to you. You had the balls to try Smolov, and you had the balls to admit it wasn't working and the sense to back off. Well done!

Now the advice...

I'm only a plastic powerlifter (bench only) but most proper powerlifters have one relatively poor lift. It's the nature of the challenge powerlifting presents. If Ian Shaw, who I train with sometimes, had a bench anything like as good as his squat and especially his deadlift, he'd feature in the worlds.

You need to be thinking in terms of a two year plan to get your squat up to standard, but not at the expense of your other lifts. You will improve through a series of tiny improvements that, over two years, add up to something significant. Develop that mindset.

During that two years, why not get into competitive lifting through single lift competitions? BDFPA is best for that. Get some comps under your belt on your best lifts before exposing your squat to competition.


thanks for that Martin yes the squat thing is going to take time and im here for the long term so ive got plenty of that.as far as comps go will be having a go at a bench comp n,year train right and i might even qualify for the brits:cool:Martin is BDFPA same rules as BWLA AS IN PAUSED BENCH.


Matt sound advice mate do you have a link for ed coan program?cheers:)

[t,bench]

coming on leaps and bounds bud.


haha just watched your military press video "OWWWWWWWWw, You just poked me right in the eye then!"

haha guessing they are your kids


lol yes t thats 2 of the little er...angels things have been going ok just got to back off a bit,listen to good advice when given,and things might go a whole lot better;)

[Martin Flett]

[QUOTE=t,bench;58790]thanks for that Martin yes the squat thing is going to take time and im here for the long term so ive got plenty of that.as far as comps go will be having a go at a bench comp n,year train right and i might even qualify for the brits:cool:Martin is BDFPA same rules as BWLA AS IN PAUSED BENCH.


QUOTE]

Yes mate. The only difference is that you get a "start" command in BWLA and don't in BDFPA. Instead of using the word "press", in BDFPA you get a clap, but the length of pause is just the same. Any chance of getting down to Bradford next weekend to soak up some competition experience?

[t,bench]

[QUOTE=t,bench;58790]thanks for that Martin yes the squat thing is going to take time and im here for the long term so ive got plenty of that.as far as comps go will be having a go at a bench comp n,year train right and i might even qualify for the brits:cool:Martin is BDFPA same rules as BWLA AS IN PAUSED BENCH.


QUOTE]

Yes mate. The only difference is that you get a "start" command in BWLA and don't in BDFPA. Instead of using the word "press", in BDFPA you get a clap, but the length of pause is just the same. Any chance of getting down to Bradford next weekend to soak up some competition experience?

thanks for the invite Martin moneys a bit tight at the mo but not so tight as to miss this oppertunity would be great to meet yourself and other plers and see what a comp is like,ive got the ok from her indoors so im 99.9% sure ill go ill pm you for details thanks Martin

[back2basics]

memo MUST LISTEN TO GOOD ADVISE:oops:

eat your words tbench what a dick!training today squat again 5x130k first set was nearly grinding last rep 2nd set grinder,what have i discoverd im not a power lifter im a begginer,and i dont know when to back of and the importance of rest,what the fcuk made me think i could do a smolov program????i think it was a case of ego and wanting to hit better nos in a short time,but i was compareing my lifts to lads that have been lifting for years,also frustration at my squat as d,lift and bench have been ok,so im going to take a week out i dont think ive took more than 3days break in 5months,any help from some real powerlifters on a begginer squat program that will bring results your help would be great,thanks lads.


No matter T. It's all experience mate, and can definately relate to what you're saying and am guilty of doing the same. I'm sure that's why I've had some injury probs. The main thing is that you really want it (getting stronger)Let the wheels recharge and get back on the train! Rome wasn't built in a day and all that.;)

[back2basics]

Tom,

100% respect to you. You had the balls to try Smolov, and you had the balls to admit it wasn't working and the sense to back off. Well done!

Now the advice...

I'm only a plastic powerlifter (bench only) but most proper powerlifters have one relatively poor lift. It's the nature of the challenge powerlifting presents. If Ian Shaw, who I train with sometimes, had a bench anything like as good as his squat and especially his deadlift, he'd feature in the worlds.

You need to be thinking in terms of a two year plan to get your squat up to standard, but not at the expense of your other lifts. You will improve through a series of tiny improvements that, over two years, add up to something significant. Develop that mindset.

During that two years, why not get into competitive lifting through single lift competitions? BDFPA is best for that. Get some comps under your belt on your best lifts before exposing your squat to competition.


At the risk of being cheeky chipping in your advice to T Martin. What you're saying is making a lot of sense to me and am grateful to read this post, it's what I needed to hear to go in the right direction. Thanks.:)

[t,bench]

No matter T. It's all experience mate, and can definately relate to what you're saying and am guilty of doing the same. I'm sure that's why I've had some injury probs. The main thing is that you really want it (getting stronger)Let the wheels recharge and get back on the train! Rome wasn't built in a day and all that.;)

cheers back2basics yes mate ill take a step back and listen to the guys that know,i want to be strong it will happen in time im sure:icon_pee:anyway thanks for your support hope your training takes you were you want to be all the best mate

[t,bench]

well ive had a few days off and been a total couch potato,decided to train 3days a week and make those 3days count,going to do 1day heavy bench,1day squat and deads alternate weekly b,tween heavy and speed,1day speed bench,been to busy trying to get big nos on squat,without realiseing i was going backwards onit, and not giving myself time to recover,slow improvement is whats needed here i think along with trying to get the form right,im here long term and as mr flett has said i can always compete on my better lifts till i can get my squat to a decent level,did bench today but going to give my squat a break till friday,im off work for two weeks so happy days

BENCH
20X40K
8X60K
8X80K
6X95K
8X107.5K PB THIS WAS SO MUCH BETTER AND EASYER THAN MY LAST 8X102.5K ALL REPS WERE FAST LAST ONE BIT SLOW BUT NEVER A PROBLEM DID TAKE A VID BUT ITS A BIT BARK SO DIDENT UPLOAD IT:)
FLOOR PRESS
8X60K
8X80K
6X90K
8X100K PB AT THIS WEIGHT:)

http://www.youtube.com/watch?v=XqRNRIPyoz8


B,BELL ROWS
8X60K
8X70K
8X85K
8X90K
LEFT IT AT THAT,CHEERS FOR ALL OUR SUPPORT LADS:):)

[back2basics]

Nice one on the pb t.

[just t]

nice on the floor press.

[t,bench]

nice on the floor press.

thanks b2basics and just t cheers lads.

[just t]

you ever considered going to a gym or gona keep it at home?

[t,bench]

you ever considered going to a gym or gona keep it at home?

tbh t im happy were i am at the moment,when im at work could be getting in at 6.30 by the time im sorted its getting on a bit nearest decent gym is 20miles away,going down to bradford to watch Martin Flett lift and see what comps like,and cheer on anyone else whos got the guts to get up there and do it,i want to compete myself n,year mayby b4 then ill get to a decent gym probably gateshead:)

[t,bench]

trained bench yesterday Tony came round hes going out with the wifes sister hes only 19 and im trying to get him away from cardio and into powerlifting,hes coming with me to bradford and watch Martin Flett lift good luck Martin ;)Tony was all for having a go at the bench so as you do started benching tony managed to ad 10k to his previous best well done,after that i did 2x100k 2x110k 1x120k 1x125k then 1x135k touch n go but was a pb,that was unintendid but nice to get near that 300lb mark :)

http://www.youtube.com/watch?v=RzA_5S_ON84

[Ed Clarke]

well done mate your bench is going fantastic at the moment!

[t,bench]

well done mate your bench is going fantastic at the moment!


thanks ed :)

[Ed Clarke]

135 didnt look too hard reckon you had a bit more in you next time you max 140 could be yours! wish my bench was going as well as yours , ive gone backwards in the last few weeks what with my dodgy shoulder !

[t,bench]

135 didnt look too hard reckon you had a bit more in you next time you max 140 could be yours! wish my bench was going as well as yours , ive gone backwards in the last few weeks what with my dodgy shoulder !


i managed to keep it tight and not shift my butt about probably would of got 137.5k who knows,wont be maxing for another 6 or so weeks ed will try 140k then,try and get weight up for a few months then consentrate on pause bench,as ive been told ed never mind what anyones doing,just work your ass of mate it will come,hope your shoulders ok comeon ed you can do it mate;):)

[back2basics]

Nice bench t. Looking strong.

[BBDOM]

good bench t keep it up mate

[Martin Flett]

Great bench Tom. I might try and coach you to 300 lbs (137) on Sunday if we can grab a bench in the warm up area after the comp has finished. If you're up for it, of course...

[t,bench]

Great bench Tom. I might try and coach you to 300 lbs (137) on Sunday if we can grab a bench in the warm up area after the comp has finished. If you're up for it, of course...

thanks for your comments lads:)Martin that would be great im well up for it,let us know how you do on raw bench saterday and ill see you there sunday mate:):):)

[MattGriff]

Excellent improvements matey, keep it up.
I'll be down sunday too so see you there.

[Martin Flett]

Excellent improvements matey, keep it up.
I'll be down sunday too so see you there.

Matt. We're at Bradford. Aren't you going to the Bournemouth one? You know, BPC/Gay Pride weekend.:p;):p:)

[t,bench]

Excellent improvements matey, keep it up.
I'll be down sunday too so see you there.

thanks Matt, but ill be at bradford one watching Martin lift:)

[MattGriff]

Doh! nay mind then. I am indeed going to the gay pride weekend, got my tutu ready!

[Martin Flett]

I will be shirt lifting on the Sunday!

[t,bench]

I will be shirt lifting on the Sunday!

lol im takeing the youg fella with me hes 10,i told him were going to see Martin lift but hes not lifting raw sunday he will be using bench shirt,he came in from school yesterday and says are we still going to see the shirt lifter:Dso ive warned him be very carefull how you word that son when we meet Martin:D

[t,bench]

had a great day at bradford today went to see Martin lift in the british single lifts,
Martin was trying to get a new m3 world record in equipped bench,and did it with his first lift,170k was easy then 182.5k one red light Martin wasent happy with the lift and said he would of failed it,but the next lift put any misgivings he may of had about previous lift well and truly aside,185k blasted up cleanly,he changed his shirt and went for 190k missed it.this is martins 185k w,record:):)

http://www.youtube.com/watch?v=_9qCkgrsmVo

also met marc from sugden site and his beter half, Marcs another gent in fact everyone i spoke to were very helpfull and informative,took a vid of Marks 245K D,LIFT dont know what lankylarry was doing with vid but fast forward a bit and d,lifts at the end not sure Mark but was this a m2 british record?Anyway hope you dont mind me posting the vids lads pity i dident get the chance to have a go at bench with Martin but never got a chance really.THANKS FOR THE INVITE Martin really enjoyed it saw a good few records broke,will be training now to december for bench qualifier :)

Marc 245k d,lift.
http://www.youtube.com/watch?v=Se7rEY4pRhA

[Martin Flett]

Nice to meet you guys. Hope it was worth the trip and it gave you some motivation to work hard in the coming months. Best wishes.

[t,bench]

Nice to meet you guys. Hope it was worth the trip and it gave you some motivation to work hard in the coming months. Best wishes.

great to meet you Martin and be there to see your world record motivation is sky high will meet you again im sure thanks Martin:)

[t,bench]

16-7-07
back to the job at hand after watching Martin lift sunday couldent wait to get back to training not often you see someone getting a world record.ALSO well done to everyone who was lifting in bournemouth.
BENCH
15X40K
8X62.5K
8X82.5K
6X100K
8X110K PLEASED WITH THIS LAST TWO REPS ON SLOW SIDE BUT NO PROBLEM.
FLOOR PRESS
8X60K
8X85K
6X95K
7X105K COULDENT GET 8 SO WILL LEAVE AT THIS WEIGHT TILL I DO.
B,BELL ROWS
8X62.5K
8X72.5K
8X87.5K
6X92.5K
THAT WAS IT FOR TODAY:)

[Finch]

Looks like a good session on the bench.
Keep it up.