toms,aka,t,bench training log.

[t,bench]

hi a few guys have asked if im going to post a training log,so here we go im crap on the puter though this is all written with one finger:D .
i train from home started on the 1-2-07,never trained b4 but had a tough job for the last 26y,im( 44 now),so have the building blocks just need to train.
two weeks in to it i was lifting,,,90kg bench,120,squat,135,dl,not great but great for me,now i can bench 122kg,160,squat,180,dl,that was upto the
1-4-07,i hope to get competative in the future if i dont it wont be through lack of effort,i have a good squat rack,and bench, with 800plus,lbs of weight
and 1"skinny bars training is basic but its working for me

today monday 1st-4-07
squat 5sets
5x58kg
5x78kg
5x98kg
3x120kg
3x130kg
when i got to 5x98 thought seems heavy,then i thought shit if thats heavy i havent got a hope,so hit the 120s and 130s easy enough.increase weight.
leg exten,
5x30kg
5x35kg
5x40kg
5x45kg
3x50kg
will increase weight quite easy.
leg curls.
5x20kg
5x25kg
5x35kg
5x38kg
3x40kg
increase weight quite easy.
barbell rows,
5x52kg
5x62kg
5x82kg
5x86kg
3x92kg
last one tough but kept good form will increase weight.
tricep exten,
5x22kg
5x28kg
5x30kg
4x34kg
3x38kg
good will increse weight.
d,bell rows,
5x26kg
5x32kg
4x36kg
3x42kg
last one felt heavy but not bad increase weight next time.

ive changed my training from today i was doing slightly higher reps to start
8s or 7s.ill keep with this squat program for 4 weeks and try box squating later something i havent tryed yet.

ill post the rest of the week bench ect as it happens,i dont train the deadlift not yet but do exercises to help,i have kept a record of my training from day one on paper but this is even beter.all the best to all you lads hope you can reach your goals tom.

[Finch]

Nice log, some big volumes there.
Keep it up.
Suggest you try and find some local powerlifters to train with once a week or so to compare technique.

[Rob Thomas]

You seem to be doing a lot there in one session Tom, are the sets of 5 reps hard work?

I've found that it's good to do sets of 5 and sets of 3 on the "big three" (squats, bench and deadlifts) and then higher reps (around 8 to 10) on the assistance stuff.

[t,bench]

You seem to be doing a lot there in one session Tom, are the sets of 5 reps hard work?

I've found that it's good to do sets of 5 and sets of 3 on the "big three" (squats, bench and deadlifts) and then higher reps (around 8 to 10) on the assistance stuff.

the sets of 5 seemed ok felt like i could of done more dident feel knackerd after workout,im going to stick with it for a few weeks then change it around,will probably use the higher reps for assistance work, thanks for advise rob.:)

[t,bench]

forgot to mention im well over weight at the moment 112kg at 5foot9 to much beer and takeaways and the belly to prove it,will try and lose a bit not to botherd yet want to consentrate on getting stronger.
today i did speed bench........
speed bench 8sets OF 3 upto 60% of my 1rep max (122KG)
3X20KG
3X25KG
3X32KG
3X36KG
3X42KG
3X54KG
3X72KG
NO PROBLEMS.
standing sholder press
5x40kg
5x52kg
4x56kg
3x58kg
great good form no leg help.
precher curls
5x32kg
5x38kg
4x40kg
3x46kg
happy with that.
dumbell exten
5x12kg
5x14kg
4x16kg
3x18kg
find them hard left arm slightly stronger.
incline press with tricep bar.
5x42kg
5x46kg
5x52kg
4x58kg
3x62kg
went great.
good mornings
5x42kg
5x48kg
4x50kg
3x52kg
3x54kg
never done them befor so started light dont know how form was first couple bar was hitting my neck,managed to keep my head up after and legs stiff when i got it right i could feel the pull from my lower back to my heels great.
take tomorrow off.

[t,bench]

was going to take today of but felt good decided to do some squats.
2x58kg no belt.
2x78kg no belt.
1x98kg no belt.
1x118kg no belt.
1x138kg no belt.
1x158kg no belt.
had no one to spot dont normaly anyway as im at home,roped my wife and her sister in to grab end of bar should i call for help,tryed to explain to watch if my legs went paralell at least or below and went for.
1x165kg pb no belt.
got it would of gone for 170kg but dident want to push it,claire (the wife)recons defo went at least par,but skinny 1"bar was floping about,
totally chuffed on new pb.

[Ed Clarke]

congrats on the pb mate gets a bit scary squatting without spotters!
gives you a bloody good incentive to make the squat though!

[t,bench]

yes it does ed more botherd with the bars ive got though not long b4 there bent!!!:eek:
anyway mate just read your log dont think your the knitting type:D

[t,bench]

feeling rough today to much bevi,but still had a go and felt beter for it.

BENCH
5X45KG
5X65KG
4X85KG
4X95KG
3X100KG
2X110KG WAS TOUGH BUT OK.
8X85KG.
STANDING PRESS BEHIND NECK.
5X42KG
5X44KG
5X46KG
4X48KG
3X52KG.
TRICEP EXTEN SEATED
5X24KG
5X30KG
5X32KG
4X36KG
3X40KG
BARBELL ROWS
5X54KG
5X64KG
5X84KG
4X88KG
3X94KG
INCLINE BENCH WITH TRICEP BAR
5X44KG
5X48KG
5X54KG
4X60KG
3X64KG.

happy with that.

[any1uno]

Nice looking progress.

What I would suggest it to work on form as the weights will come. If you get a chance...spend sometime with a powerlifter. Watch and learn. Keep working hard though.

In the future I would look at purchasing some Oly bars and weights. That one inch stuff is good for now though. Nice to see you getting your wife involved in spotting you.

Remember...when you do box squats...you're not going to start off pushing the weight you're doing now. Concentrate on form...stay tight and controlled. You will be amazed at how much it will improve your squat.

Keep up the great work. I'm looking forward to updates.

[t,bench]

thanks any1uno ive just posted to see if there are any powerlifting clubs in my area apart from gateshead as its to far away.
also the box squats i havent tryed yet, are they more benificial for sumo squat,if so i squat conven,but think they could be of some value anyway cause its raw power from a standing start,thanks for your advise much appriciated all the best tom.

[any1uno]

You can do Sumo or Conventional. I'd make the box a couple of inches below parallel. I'm sure there are video examples of form on here some place.

Ask anything at all. Will do my best...I'm not the best lifter here though. Just enjoy the sport and try to learn more and more each day.

Kepe up the great work and hope you find a good gym nearer to you.

[t,bench]

You can do Sumo or Conventional. I'd make the box a couple of inches below parallel. I'm sure there are video examples of form on here some place.

Ask anything at all. Will do my best...I'm not the best lifter here though. Just enjoy the sport and try to learn more and more each day.

Kepe up the great work and hope you find a good gym nearer to you.

ok i am thinking about trying them from para,first with low weights, for a few weeks see how it goes, then drop below para,anyway i hope to find something that will get my squat up and dl,i think the only way is hard work and trying to keep good form,at the end of the day i need to work my legs harder and any advice is welcome thankyou tom

[any1uno]

You can work in power rack deads. Some thought is that if you work your legs well enough you don't have to dead until you're 6 or so weeks out from comp. I don't quite agree with that though.

Box squats has helped me. If you ahve the equipment or get to a gym...try doing some abductor / adductor work. Yes...most will say for girls but I feel they work the hips and groin to strengthen them to prevent injury and also helps the bottom end of the squat and dead.

Anyway...looks like you have a good plan. hard work will take you a long ways. Especially since you're making the gains you have already.

[t,bench]

You can work in power rack deads. Some thought is that if you work your legs well enough you don't have to dead until you're 6 or so weeks out from comp. I don't quite agree with that though.

Box squats has helped me. If you ahve the equipment or get to a gym...try doing some abductor / adductor work. Yes...most will say for girls but I feel they work the hips and groin to strengthen them to prevent injury and also helps the bottom end of the squat and dead.

Anyway...looks like you have a good plan. hard work will take you a long ways. Especially since you're making the gains you have already.

i havent the gear to do that i have a bench and squat rack and some weights thats it,what i do have is determination and train very basic but hard,i will not even think about entering a comp till i can bench 150 raw even at 44 theres life in the old boy yet:D

[t,bench]

8-4-07 got up with the intention of giving my legs a good workout this is my weakest point at the moment.
SPEED SQUAT.APPROX 60% of my 1rMAX,165kg best at the mo.
3X48KG
3X54KG
3X60KG
3X70KG
3X76KG
3X85KG
3X100KG
LEG EXTENS,
5x32kg
5x37kg
5x42kg
5x47kg
5x52kg
LEG CURLS,
5X22KG
5X27KG
5X37KG
5X47KG
3X42KG
GOOD MORNINGS, JUST STARTED THEM
5X48KG
5X52KG
5X56KG
4X60KG
3X64KG
SQUAT LEGS TOGETHER,
5X58KG
5X65KG
5X90KG
3X100KG
3X115KG
TRICEP BUMBELL EXTENS,
5X14KG
5X16KG
4X18KG
3X20KG
HAPPY WITH WORKOUT UP THE WEIGHTS NEXT TIME.

[t,bench]

9-4-07
just finished training took the decision to pack the cigs in AFTER 27y and put the first patch on today.
SPEED BENCH working up to 60% of my 1r,max (122kg at mo)
3x20kg
3x25kg
3x32kg
3x36kg
3x42kg
3x46kg
3x54kg
3x72kg
STANDING SHOLDER PRESS NO LEG HELP
5X43KG
5X55KG
4X59KG
3X62KG
PRECHER CURLS
5X34KG
5X40KG
4X42KG
3X48KG
TRICEP EXTEN,SEATED
5X26KG
5X32KG
5X34KG
5X38KG
3X42KG
INCLINE BENCH WITH TRICEP BAR.
5X46KG
5X50KG
5X56KG
4X62KG
3X66KG
BENT OVER BARBELL ROWS
5X56KG
5X66KG
4X86KG
3X90KG
3X96KG
ALL OK INCREASE WEIGHTS NEXT TIME.:)

[Ed Clarke]

well done on the packing up mate you'll cough like mad for the first couple of weeks but it will be worth it , buy yourself a cat to kick.

[t,bench]

well done on the packing up mate you'll cough like mad for the first couple of weeks but it will be worth it , buy yourself a cat to kick.

thanks ed,just got a new edition to family a week ago a little staffie,dont think ill kick her though,she might kick back:)

[t,bench]

10-4-07
was sent to have today off but at home and board shitless.
squats.
5x58kg
5x78kg
3x98kg
2x128kg
1x148kg
1x165kg
1x173kg pb then waited an hour and did some dl.
deadlifts
5x55kg
5x85kg
3x108kg
2x128kg
1x148kg
1x168kg
1x180kg fail
ITS NOT THAT I COULDENT GET THE LIFT MY GRIP GAVE OUT,I INJURD MY LEFT HAND ABOUT 10Y AGO BROKE ALL THE FINGERS AND ALSO DISLOCATED THE FORFINGER AND LITTLE FINGER,NEVER BEEN ABLE TO CLOSE THE FORFINGER,AND THE LITTLE FINGER IS WEAK,I MAILED ROB THOMAS FOR SOME ADVICE ON IMPROVEING MY GRIP HE WAS GOOD ENOUGH TO HELP(THANKYOU ROB)ALTHOUGH HE HAD NOT COME ACROSS ANYONE WITH SAME SORT OF INJURY,HE SUGESTED LIFTING DEADS(a couple of inches)TO LOCKOUT ABOVE MY PB AND HOLDING FOR A FEW SECS,WHICH I WILL TRY.
I DONT WANT THIS TO BE A SETBACK,AND ANY ADVISE FROM YOU LADS WOULD BE GREAT,ONLY BEEN TRAINING A COUPLE OF MONTHS BUT IM NO FLASH IN THE PAN,IM LOVING IT.THANKYOU

[t,bench]

11-4-07
bench
5x47kg
5x67kg
4x87kg
4x97kg
3x102kg
2x112kg this was tough let the weight drop to quick on first rep paused and got it back up ok 2nd one better will add 2kg to all bench lifts next time.
8x87kg.
STANDING PRESS BEHIND NECK.
5X44KG
5X46KG
5X48KG
4X50KG
3X54KG ALL OK LAST ONE QUITE HARD.
SEATED TRICEP EXTEN
5X28KG
5X34KG
5X36KG
5X40KG
4X44KG
INCLINE BENCH WITH TRICEP BAR.
5X48KG
5X52KG
5X58KG
4X64KG
3X68KG
BARBELL ROWS.
5X58KG
5X68KG
4X88KG
3X92KG
3X98KG TOUGH
that was hard but very happy with it:)

[t,bench]

well ive had a total rethink to my training,after emailing bulldog then speaking to him on the phone,basically ive been training to close to my max lifts even on the assistence stuff,(rob thomas tryed to tell me this)although i have made good progres im going to burn myself out.so i must set about laying the foundations think about heavy stuff later,bulldog put it across a lot better than i can.i want to thank bulldog for his time and knowledg great to talk to you.anyway changed the training today.
SQUAT
4 SETS 8REPS 1.5 MINS REST MAX B,SETS DONE AS QUICK AS POS.
8X80KG
8X80KG
8X80KG
8X80KG WHO NEEDS CARDIO.
SQUAT LEGS TOGETHER.
8X60KG
8X60KG
8X60KG
8X60KG
DLIFT IVE NEVER TRAIND THIS.
8X90KG
8X90KG
8X90KG
8X90KG FUNNY ENOUGH IF ANYTHING MY FOREARMS WOULD OF GIVEN FIRST
LEG EXTENSIONS.
8X26KG
8X26KG
8X26KG
8X26KG TO LIGHT
LEG CURLS.
8X22KG
8X22KG
8X22KG
8X22KG TO LIGHT
BENT OVER ROWS
8X48KG
8X48KG
8X48KG
8X48KG
WOW THAT WAS TOUGH ER...THANKS BULLDOG I THINK:icon_puz: ;)

[Ed Clarke]

hows the not smoking going mate?

[t,bench]

ed id love to say never touched one but,cracked and went back on them,my wife has had a bad throat for a while now doc sent her to hos,to get camera down her throat,he said her voice box had thickend and something wrong with her adinoids,shes in hospital monday over night for a biopsy,doc says defo smocking related,so shes on the patches from wedensday i will be to got to crack it,fuck the wifes only 29.

[Ed Clarke]

Shit, hope its nothing serious, packing up has got to be one of the toughest things to do , dont be put off by cracking youve just got to start again and eventually you'll get there Ive been trying to pack up for about 5 years now
going 2or 3 months without smoking ,then getting stressed at work and starting again for a couple of weeks then packing it in again ,i'll get there eventually!

good luck with it

[t,bench]

well if we dont pack in after this ill knock our heads together:mad:
anyway shes hoping they dont kick her out b4 dinner time tues,as she likes hospital food:-? see your trainings going ok stick at it.

[t,bench]

15-4-07 Rest 1.5 Mins B,tween Sets.
Bench Paused.
8x70kg
8x70kg
8x70kg
8x70kg Close To Fail On Last Two Reps Add 4kg Next Time.
Incline Bench With Tricep Bar.
8x55kg
8x55kg
8x55kg
8x55kg Close To Fail Add 2kg Next Time.
Standing Sholder Press Strict.
8x48kg
8x48kg
8x48kg
6x48kg Couldent Get Last Two Mayby Next Time.
Arm Curls.
8x30kg
8x30kg
8x30kg
8x30kg Add 2kg Next Time.
D,bell Rows.
8x26kg
8x26kg
8x26kg
8x26kg Add 4kg Next Time.
Barbell Rows.
8x50kg
8x50kg
8x50kg
8x50kg Add More Next Time.
Sholders And Triceps Were Hammerd,happy With This.:)

[t,bench]

17-4-07
D,LIFT
8X90KG
8X90KG
8X90KG
8X90KG MOVE THIS UPTO 100KG FRIDAY.
FLOOR BARBELL PRESS
8X50KG
8X50KG
8X50KG
8X50KG FIRST TIME EVER DONE THEM LIFT 4KG NEXT TIME.
TRICEP EXTEN
8X26KG
8X26KG
8X26KG
8X26KG AD A COUPLE NEXT TIME.
BARBELL PAUSED PULL,UPS
8X30KG
8X30KG
8X30KG
8X30KG
BENT OVER BARBELL ROWS
8X60KG
8X60KG
8X60KG
8X60KG
STANDING PRESS BEHIND NECK
8X36KG
8X36KG
8X36KG
8X36KG
HAPPY WITH THAT, TRY AND GET MY D,LIFT GOING ADD EXTRA 10KG NEXT TIME.:mad:

[t,bench]

19-4-07 4sets Of 8 Reps 1.5mins Rest B,tween Sets.
Squat
8x95kg
8x95kg
8x95kg
8x95kg
Squat Legs Together.
8x75kg
8x75kg
8x75kg
8x75kg
D,lift
8x105kg
8x105kg
8x105kg
8x105kg
Leg Exten.
8x37kg
8x37kg
8x37kg
8x37kg
Leg Curls.
8x28kg
8x28kg
8x28kg
8x28kg
Bent Over Rows.
8x62kg
8x62kg
8x62kg
8x62kg
Went Well Will Add More Weight To All Lifts Next Time:)

[t,bench]

21-4-07
BENCH 4SETS-8 1.5 MINS REST B,TWEEN SETS.
8X75KG
8X75KG
8X75KG
8X75KG WHEN I GOT HERE I COULDENT REMEMBER IF ID DONE 4SETS OR 3 SO DID ANOTHER ONE IN CASE FELT LIKE ID DONE 5 AFTER.
INCLINE BENCH WITH TRICEP BAR.
8X57KG
8X57KG
7X57KG COULDENT GET 8.
6X57KG COULDENT GET 7,OR,8:mad:
STANDING SHOLDER PRESS.
8X48KG
8X48KG
8X48KG
7X48KG COULDENT GET LAST ONE.
ARM CURLS.
8X32KG
8X32KG
8X32KG
8X32KG
D,BELL ROWS.
8X30KG
8X30KG
8X30KG
8X30KG
BARBELL ROWS.
8X64KG
8X64KG
8X64KG
8X64KG.
QUITE HAPPY WITH THAT:icon_mel:

[t,bench]

23-4-07 4,sets Of 8r,1.5mins Rest B,ween Sets.
D,lift
8x115kg
8x115kg
8x115kg
8x115kg
Floor Press.
8x55kg
8x55kg
8x55kg
8x55kg
Tricep Exten.
8x30kg
8x30kg
8x30kg
8x30kg
B,bell Pullups.
8x34kg
8x34kg
8x34kg
8x34kg
B,bell Rows.
8x66kg
8x66kg
8x66kg
8x66kg
Standing Press Behind Neck.
8x38kg
8x38kg
8x38kg
8x38kg
Will Raise Weights Next Time:)

[t,bench]

26-4-07
on a high today after been out of work for 3months due to health (chronic asthma)ive never had an attack since training,so phoned my ex contracts manager yesterday told him my health was better than its been for a long time,and i was stronger than id ever been,im a kerb layor pavior,(groundworker)anyway he called me this morning and said hed put his neck on the line and im starting back day after bank holiday:D :D :D
training today, my mate tony phones me says do you fancy going to the gym i go to in town,i asked him does it have any powerlifters or power racks ect he says er...yeh.
there was a quat rack bench and 165k of oly weights,above the squat rack was a sing saying if your strong enough to lift oly weights please put them back on the rack as others cant:p there was a lat machine,pec deck and loads of cardio stuff after never been in a gym for 23y i was a bit pissed off anyway training.
squat 1.5 MINS REST B,WEEN SETS.
5x120kg
5x120kg
5x120kg
5x120kg
D,LIFT
5X120KG
5X120KG
5X120KG
LAT PULLDOWNS.
6X65 DONT KNOW IF IT WAS LBS OR KGS
6X65
6X65
6X65
B,BELL ROWS
6X70KG
6X70KG
6X70KG
6X70KG
TRICEP EXTEN
6X34KG
6X34KG
6X34KG
6X34KG
BENCH NOT MY DAY FOR DOING BENCH BUT TONY WANTED ME TO SPOT HIM.
5X90KG
5X90KG
5X90KG
3X105KG
ILL NOT BE GOING BACK TO THAT GYM IN THE NEAR FUTURE IVE GOT BETTER GEAR AT HOME EVEN IF ITS NOT OLYMPIC STUFF.

[Ed Clarke]

congrats on the job mate ,how did you find olympic bars ,I started training with some argos weights and when I swapped to an olympic bar I found i could instantly bench about 10k more, just felt a bit more stable with that 20 k bar.

[t,bench]

congrats on the job mate ,how did you find olympic bars ,I started training with some argos weights and when I swapped to an olympic bar I found i could instantly bench about 10k more, just felt a bit more stable with that 20 k bar.

hi ed the oly bar wasent as thick as i thought it would be but yes seemed to handle the weight better,i was a bit unsteady at first with the squating had the bar way out of centre but hauled it over,the job well im made up bit of self respect back.are u still of them cancer sticks,and did you sort your rack:)

[Ed Clarke]

still off the fags nearly cracked today ,bad day at work, but managed sort my head out and not have one.
fucking rack is half assembled havent found the time to finish it,should finally get it together on friday.

how about you managed to bin the fags yet?

[t,bench]

still off the fags nearly cracked today ,bad day at work, but managed sort my head out and not have one.
fucking rack is half assembled havent found the time to finish it,should finally get it together on friday.

how about you managed to bin the fags yet?

ed ill come down there an put the rack together for you,thinking about getting one myself but waiting to see how you get on with yours,not giving up the fags till claires sorted ,well done with the cigs your my hero but get the rack together:mrgreen: :)

[t,bench]

28-4-07
BENCH
3X50KG
3X70KG
5X95KG 10 WEEKS AGO 90KG WAS MY 1RM :mrgreen:CHANGE TO 100K NTIME
5X95KG
5X95KG
10X75KG.
FLOOR PRESS
5X70KG
5X70KG
5X70KG
STANDING SHOLDER PRESS
6X50KG
6X50KG
6X50KG
6X50KG
FACE PULLS FIRST TIME IVE TRYED THEM
6X37KG
6X37KG
6X37KG
6X37KG
B,BELL ROWS
6X72KG
6X72KG
6X72KG
6X72KG
TRICEP EXTEN
6X34KG
6X34KG
6X34KG
6X34KG
TILL NEXT TIME:)

[t,bench]

29-4-07
Squat
5x70kg
5x125kg
5x125kg
5x125kg
5x125kg
D,lift
5x75kg
5x125kg
5x125kg
5x125kg
Sumo Pulls First Time Doing Them.
5x105kg
5x105kg
5x105kg
B,bell Rows
6x74kg
6x74kg
6x74kg
6x74kg
Bent Over Lateral Raises,first Time Doing Them.
6x10kg
6x10kg
6x10kg
6x10kg
Arm Curls
6x42kg
6x42kg
6x42kg
6x42kg
Happy With That:)

[t,bench]

1-5-07
Speed Bench
70kg,x3,reps X 10,sets 30sec,b,tween Sets.
Close Grip Bench (hands 9ins,apart) First Time Doing Them.
5x55kg
5x65kg
5x75kg
5x80kg
Standing Sholder Press Strict.
6x52kg
6x52kg
6x52kg
6x52kg
Face Pulls.
6x39kg
6x39kg
6x39kg
6x39kg
D,bell Rows.
6x40kg
6x40kg
6x40kg
6x40kg
D,bell Extens.
6x14kg
6x14kg
6x14kg
6x14kg
Happy With That 3 Months Today Ive Been Training And Things Are Going Well,back To Work Next Tues And Have To Retake My Health N Safety On Sat,befor I Return.cant Wait To Get Back And Get Some Money Together For More Equip (OLY WEIGHTS ECT).:)

[Ed Clarke]

good news with the job ,Id not train too hard the last couple of days before you start work If I were you ,tough to do really physical work like groundworker and train really hard you might have to ease yourself into it.
Noticed you've changed your training a lot after getting advice ,whats the theory behind it ,I reckon Im probably training too close to my max!

[t,bench]

good news with the job ,Id not train too hard the last couple of days before you start work If I were you ,tough to do really physical work like groundworker and train really hard you might have to ease yourself into it.
Noticed you've changed your training a lot after getting advice ,whats the theory behind it ,I reckon Im probably training too close to my max!

hi ed ive changed my heavy days to sat and sun bench and squat cause they are my days off, although might work a sat morning,this is because of the graft i may lay 100 plus kerbs in a day and they are 9stone plus so tend to get a bit knackerd as i lay them on my own and always have done for 25y
training going fine ill do the heavy sets at 5reps for 4sets till june,then mayby do 5reps for two sets then 3reps for 3sets,then back to 5 mayby 6 rep sets,
the theory is simple to get stronger and i feel its working,you may be to close to your max try doing the sets at same weight,a weight that you can handle that will push you 5x5 or 4x5 when you can do all reps add a couple of kgs mate thats my opinion for what its worth im a beginner like yourself best of luck mate;)

[t,bench]

2-5-07
Had A Go At A New D,lift Pr.
3x85kg
1x105kg
1x125kg
1x145kg
1x165kg
1x190kg Pr:d
Got The 190 Quite Well Held It At The Top And Put It Back Down Under Control,however The Grip On My Left Hand Was Giving Way Due To An Old Injury,im Going To Have To Work On This I Know There Are Some Good Articles On Here Regarding Grip,but Im Very Happy With The New Pr.:d

[just t]

2-5-07
Had A Go At A New D,lift Pr.
3x85kg
1x105kg
1x125kg
1x145kg
1x165kg
1x190kg Pr:d
Got The 190 Quite Well Held It At The Top And Put It Back Down Under Control,however The Grip On My Left Hand Was Giving Way Due To An Old Injury,im Going To Have To Work On This I Know There Are Some Good Articles On Here Regarding Grip,but Im Very Happy With The New Pr.:d


good going with the PR, do you use chalk? that makes a big difference

[t,bench]

good going with the PR, do you use chalk? that makes a big difference

thankyou t,no ive never used chalk may get some though,were do you get the stuff from anyway?see you got your 5x100k bench ok well done.

[just t]

thankyou t,no ive never used chalk may get some though,were do you get the stuff from anyway?see you got your 5x100k bench ok well done.

i got liquid chalf from here http://www.megagrip.co.uk

never had a problem with grip since!

[t,bench]

i got liquid chalf from here http://www.megagrip.co.uk

never had a problem with grip since!

thanks for that t will get some soon as im back to work:)

[Ed Clarke]

well done on your pb from me and my moobs!

[t,bench]

well done on your pb from me and my moobs!

thanks ed and thankyou moobs:D
ed if you think your training to close to your max try the 5x5 at same weight like i am,dosent hammer you as much and you will still gain strength this is advise i was given,i was training close to max all the time heading for burnout:eek: hows the rack.

[t,bench]

3-5-07
Speed Squat.
100k,x,3reps,x,10sets.
Speed Deads.
115k,x,3reps,x8sets.
Squat Legs Together.
5x110k
5x110k
5x110k
Leg Curls.
5x34k
5x34k
5x34k
5x34k
B,bell Pullups.
6x36k
6x36k
6x36k
6x36k.
All Went Well:)

[t,bench]

5-5-07
ON A HIGH TODAY GOT THE OK ON THE WIFE FROM HOS,YESTERDAY.
THANKS ED,(P,MESSAGE)
ALSO TOOK MY HEALTH AND SAFETY TEST THIS MORNING PASSED 40/40:icon_ton: READY TO GET BACK TO WORK TUES.:D
BENCH
4X55K
3X75K
5X100K
5X100K
5X100K TOUGH BUT WASENT A GRINDER.
FLOOR PRESS.
5X80K
5X80K
5X80K
STANDING SHOLDER PRESS.
6X54K
6X54K
6X54K
6X54K
FACE PULLS.
6X41K
6X41K
6X41K
6X41K
B,BELL ROWS.
6X76K
6X76K
6X76K
6X76K
TRICEP EXTEN.
6X36K
6X36K
6X36K
6X36K
HAPPY WITH THAT WILL ADD MORE WEIGHT NEXT TIME:)

[just t]

nice one on the bench!

[t,bench]

nice one on the bench!

thanks t was tough on last couple of reps but happy to put weight up next time,took video of myself doing squat today and its shit dont get depth and my knees seem to come nearly in front of feet,and looks like im doing a gm at the top,think ill have to start all over again on my squat:(

[just t]

post it! plenty of guys on here could probally give you loads of advice

[Ed Clarke]

[QUOTE][/QUQuote:
Originally Posted by just t
nice one on the bench!

thanks t was tough on last couple of reps but happy to put weight up next time,took video of myself doing squat today and its shit dont get depth and my knees seem to come nearly in front of feet,and looks like im doing a gm at the top,think ill have to start all over again on my squatOTE]

Ive got exactly the same problem when I squat heavy ,been advised it's weak core ,apparently weighted situps are good for this,I'm going to start my squat training all over again ,my depth and form ar'nt to bad when the weight is light but it goes to shit when I up the weight.I figure get the technique right put the hard work in and the weight will come, it just doesnt come as fast as I want it to.
when you train on your own its difficult to know if your making depth or not!

[t,bench]

[QUOTE][/QUQuote:
Originally Posted by just t
nice one on the bench!

thanks t was tough on last couple of reps but happy to put weight up next time,took video of myself doing squat today and its shit dont get depth and my knees seem to come nearly in front of feet,and looks like im doing a gm at the top,think ill have to start all over again on my squatOTE]

Ive got exactly the same problem when I squat heavy ,been advised it's weak core ,apparently weighted situps are good for this,I'm going to start my squat training all over again ,my depth and form ar'nt to bad when the weight is light but it goes to shit when I up the weight.I figure get the technique right put the hard work in and the weight will come, it just doesnt come as fast as I want it to.
when you train on your own its difficult to know if your making depth or not!
ed your right ive never trained my gut in my life excsept to drink loads of grog
but i was suprised at how far i was of the mark,im that pissed of with it i think ill just go flat out on the bench,even when i played back the vid i tryed again with a light weight and it still looked iffy for para,and knees were very forward,my flexability is shit,:(

[Ed Clarke]

why not try box squatting ,I'm certainly no expert but if you make a box that you have to get below parralel to sit on at least you Know your going to hit
depth ,this may be completely shit advice as I have only been trainig for 5
months but its what Ive been doing and it definitely helped me to squat lower .

[t,bench]

why not try box squatting ,I'm certainly no expert but if you make a box that you have to get below parralel to sit on at least you Know your going to hit
depth ,this may be completely shit advice as I have only been trainig for 5
months but its what Ive been doing and it definitely helped me to squat lower .

ed i never even thought about them your a genious ill give them a go and know ill be below para :D

[t,bench]

8-5-07
Bench Speed
70k,x,3r,x,10sets
Close Grip Bench.
5x80k
5x80k
5x80k
5x80k
Standing Sholder Press.
6x56k
6x56k
6x56k
6x56k
D,bell Rows.
6x42k
6x42k
6x42k
6x42k
D,bell Exten.
6x16k
6x16k
6x16k.
First Day Back To Work Today After 3 Months:) Happy With Todays Training:)

[Ed Clarke]

how did training feel after a day at work? think I need to take my own advice on the squatting videoed my own squats on monday and barely broke paralell!

[t,bench]

how did training feel after a day at work? think I need to take my own advice on the squatting videoed my own squats on monday and barely broke paralell!

hi ed work wasent to bad yesterday or today the hard graft will come tomorrow:o saw your squat vid defo looked para,wouldent say below but not far of mate,:) im thinking of just going flat out with my bench,think my age is catching up with me with the heavy work as well,or am i wimping out:icon_puz:

[Ed Clarke]

nah not wimping out its hard doing a physical job and training especially when you've got young kids ,not enough time in the day for proper rest!
i wouldnt bin the squats and deadlift just yet maybe just ease your way into them ! packing the fags in will help ,dunno about you but squatting and deadlifting seems to leave me gasping for air!
made your mind up when your binning the old lung torpedoes!

[t,bench]

nah not wimping out its hard doing a physical job and training especially when you've got young kids ,not enough time in the day for proper rest!
i wouldnt bin the squats and deadlift just yet maybe just ease your way into them ! packing the fags in will help ,dunno about you but squatting and deadlifting seems to leave me gasping for air!
made your mind up when your binning the old lung torpedoes!:D

havent had a fag for 3days well third day tomorrow dinner time nor has claire hasent been to bad now im at work and the mind is occupied,was a bit pissed of when i was so far off the mark with squats about 2ins above para i would say,happy with deads and vhappy with bench,took that from 80k 1-2-07 to
100k x5 for three sets,105 next time i hope:icon_puz:

[Ed Clarke]

nice one on the smoking thats the physical craving cracked its all just mental from now on !

wish I could improve my bench that quickly its a bit of a slow old grind for me
but im slowly improving !if you keep going like that you,ll have 150 by the end of the year

if you keep trying with the squats the depth will come and as all the clag comes out of your lungs they'll get easier .

when i first started squatting I reckon I was about 2inches below standing on depth ,they were more like curtsies.

[t,bench]

nice one on the smoking thats the physical craving cracked its all just mental from now on !

wish I could improve my bench that quickly its a bit of a slow old grind for me
but im slowly improving !if you keep going like that you,ll have 150 by the end of the year

if you keep trying with the squats the depth will come and as all the clag comes out of your lungs they'll get easier .

when i first started squatting I reckon I was about 2inches below standing on depth ,they were more like curtsies.

ed you have cheered me up no end what with your moobs brussels and curtsies i havent laught so much in months.
that 80k was a one rep max 3months ago,ive done 122k 1rep 4 weeks ago im going to join bwla next jan and qualify for brits unequiped i may or may not be upto 150 by then but ill give it a go anyway:mrgreen:

[t,bench]

12-5-07
BENCH
5X45K
5X65K
5X75K
3X85K
3X95K
3X105K
3X110K
3X115K LAST REP WAS A GRINDER BUT HAD TO MAKE IT WILL STAY AT 115K NEXT TIME OR UNTIL I GET 3RD REP OK THEN ADD MORE WEIGHT:mrgreen:
FLOOR PRESS.
5X90K
5X90K
5X90K
STANDING SHOLDER PRESS.
6X58K
6X58K
6X58K
6X58K
B,BELL ROWS.
6X78K
6X78K
6X78K
6X78K
TRICEP EXTEN.
6X38K
6X38K
6X38K
6X38K
VERY HAPPY WITH THE 115X3:D

[Ed Clarke]

nice benching mate!

[t,bench]

nice benching mate!

thanks ed,like the vids mate;)

[t,bench]

posted two vids of me benching on the sugden site with the help of boar thanks
wasent going to post the first one as my beer belly was showing so changed my top but still dident hide it:( anyway posted both and will try to put them here,as boar pointed out its not a beer belly its a power belly:mrgreen: you can here my two youngest cheering me on lol
any comments on form good or bad welcome cheers lads:)

http://www.youtube.com/watch?v=s4HeMP_QSDA
http://www.youtube.com/watch?v=jXAX6IP0V4A

ITS TWO SETS OF 100K X5R

[Ed Clarke]

belly to be proud of mate think of the money you've invested in it!

that set of 5 looked like a piece of piss mate I reckon with an olympic bar you'd probably add 5kg to your max straight away just cause its a bit more stable plus that looked like 100k plus the weight of the bar to me
so probably more like 105k fucking strong for a bloke who's only just started!

[t,bench]

belly to be proud of mate think of the money you've invested in it!

that set of 5 looked like a piece of piss mate I reckon with an olympic bar you'd probably add 5kg to your max straight away just cause its a bit more stable plus that looked like 100k plus the weight of the bar to me
so probably more like 105k fucking strong for a bloke who's only just started!

THANKS ED IM 113kg at the moment but im going to try and get to 105k then when i try and enter comp next year i can go ither way 110s or 100s if i cut out the beer to two days a week instead of 5-6 ill lose it in no time what with getting back to work as well,the bar is only a 5f one so i reckon it cant be more than 5k and ive got 4x20ks on and two 7.5ks about 100k,yes belly has cost me a fair bit:D :D :D

[just t]

nice benching, looked a piece of cake!

its not a beer belly, its a power bulge

[t,bench]

nice benching, looked a piece of cake!

its not a beer belly, its a power bulge
cheers t think bellys days are numberd need to lose a bit so will post my weight aswell in journal try and get weight to 105k or less ;)

[t,bench]

14-5-07
weight 113.5k
BENCH SPEED
70K X 3R X 10SETS 30SECS B,TWEEN SETS.
CLOSE GRIP BENCH.
5X84K
5X84K
5X84K
5X84K
STANDING SHOLDER PRESS.
6X60K
6X60K
6X60K
D,BELL ROWS.
6X44K
6X44K
6X44K
6X44K
D,BELL EXTEN.
6X16K
6X16K
6X16K.
HAD A TOUGH DAY AT WORK,SO WAS HAPPY WITH THIS,GOING TO TRY AND LOSE A BIT OF WEIGHT SO WILL POST WEIGHT EVERY WEEK.:)

[t,bench]

17-5-07
was a bit knackerd from work today and was going to do a full program
anyway rather than do nothing i had a go at a 1rm for my bench.

5x60k
3x75k
2x90k
2x100k
1x110k
1x115k
1x120k
1x125k pb done with wrist raps.

well happy with this next target 130k:D :D

[just t]

17-5-07
was a bit knackerd from work today and was going to do a full program
anyway rather than do nothing i had a go at a 1rm for my bench.

5x60k
3x75k
2x90k
2x100k
1x110k
1x115k
1x120k
1x125k pb done with wrist raps.

well happy with this next target 130k:D :D

wow nice work on the bench,

[t,bench]

wow nice work on the bench,

thankyou t i had a go at the 125k 2weeks ago could only move it about 4-6ins and got stuck so well happy with it reckon i might of got a couple of k more,but theres always another time,o and i orderd some of that liquid chalk
today:)

[Ed Clarke]

nice one on the bench pb!

[t,bench]

nice one on the bench pb!

cheers ed hows the box squats ive got one of the chippys at work makeing me a box,going to hammer them when i get the thing home:mrgreen:

[t,bench]

19-5-07
had a go at my pb d,lift and pulled 200k for the first time felt that i could of done more 3weeks ago i couldent get it of the deck,bought some liquid chalk thanks for the tip just t and my grip was solid,

http://www.youtube.com/watch?v=02oXhuqWBQk

I THINK THATS IT NOT VERY GOOD VID BUT YOU CAN SEE IT:):):)

[t,bench]

19-5-07
had a go at my pb d,lift and pulled 200k for the first time felt that i could of done more 3weeks ago i couldent get it of the deck,bought some liquid chalk thanks for the tip just t and my grip was solid,

http://www.youtube.com/watch?v=02oXhuqWBQk

I THINK THATS IT NOT VERY GOOD VID BUT YOU CAN SEE IT:):):)

thanks for sorting vid link boar:cool:

[Ben "tricky" Burgess]

Looked very easy, can imagine you've got a good 10kg or so more than that in you...I cant belive you train in jeans!

[Boar]

...I cant belive you train in jeans!

lol, yea, lets 'av a gander at them pins !!!!

[t,bench]

I cant belive you train in jeans![/QUOTE]

lol dont all the time but got the liquid chalk this morning so the d,lift was a spur of the moment thing to see what diff the chalk made,wich was a lot as far as grip was conserned:eek:
thanks for your comments ben:)

[t,bench]

lol, yea, lets 'av a gander at them pins !!!!
:D:D:D:D

[Ed Clarke]

looked piss easy definitely more to come .are the jeans armani ?

[t,bench]

looked piss easy definitely more to come .are the jeans armani ?

thanks ed jeans are replay lol:D

[t,bench]

20-5-07
TODAY I TRYED BOX SQUATS AND D,LIFT FROM 4INS BLOCK FOR THE FIRST TIME FOUND THEM VERY HARD BUT ENJOYED THEM:mrgreen:
DUE TO HAVING A VID OF MY SQUAT AND SEEING IT TO BE 2INS ABOVE PARA
BOX SQUATS ARE FOR SURE BELOW PARA.
BOX SQUATS 12INS BOX
5X58K
5X78K
4X88K
3X92K
3X98K
3X102K
D,LIFT FROM 4INS BLOCK
5X65K
5X95K
4X115K
3X120K
3X125K
LEG CURLS
5X38K
5X38K
5X38K
5X38K
B,BELL ROWS
6X80K
6X80K
6X80K
6X80K
TILL NEXT TIME:)

[just t]

nice work on the dead! :)

[t,bench]

nice work on the dead! :)

thankyou t:)

[t,bench]

22-5-07
totally knackerd from work today so happy with what i managed.
bench
5x45k
5x65k
5x75k
3x85k
3x100k
3x110k
1x117k was meant to be 115k no way i would get 3 so did 2 more at
2x115k
floor press
5x93k
5x93k
5x93k
standing sholder press
6x60k
6x60k
6x60k at this point body was saying stop all mind power from now on:mrgreen:
b,bell rows
6x80k
6x80k
6x80k
6x80k
tricep exten
6x40k
6x40k
6x40k
6x40k
that was it:)

[Ed Clarke]

seen you,ve got a journal on sugden site as well ,looks like a good sit is it exclusively for northeners or can shandy drinkers join too!

[t,bench]

seen you,ve got a journal on sugden site as well ,looks like a good sit is it exclusively for northeners or can shandy drinkers join too!

lol only newty brown drinkers allowed ed,and black pudding gorgers,yes ed i think you will be more than welcome mate with yer brussels;)

[Ed Clarke]

nice one I think Ill register an account,nice benching by the way seems like
the new training regime is paying dividends allready!

[t,bench]

nice one I think Ill register an account,nice benching by the way seems like
the new training regime is paying dividends allready!

thanks ed trainings all over the place just trying to find what works for me,but i have got a lot stronger than i thought i would be at this early point apart from the squat:evil:

[t,bench]

26-5-07
Speed Bench
70k X 3reps X 10sets 30secs B,tween Sets.
Close Grip Bench
5x85k
5x90k
5x90k
5x90k
Standing Sholder Press
6x60k
6x60k
6x60k
Arm Curls
6x42k
6x42k
6x42k
6x42k
D,bell Rows
6x44k
6x44k
6x44k
6x44k
Till Next Time:)

[t,bench]

27-5-07
Box Squats 12ins Box
5x58k
5x80k
4x92k
3x100k
3x104k
3x108k
D,lift From 4ins Plat,
5x58k
5x98k
4x120k
3x130k
3x150k
3x170k
Last Time I Did Them I Had A Hard Time With 125k With My Standerd Weights I Couldent Get The Bar To My Chins So Was Pulling
Bar 8-10ins In Front Of Me, Anyway Bought Some 25k Standerd Weights That Bought Bar Up Heigh Enough To Do Them Properly:)
Leg Curls
5x36k
5x36k
5x36k
5x36k
B,over Rows
6x80k
6x80k
6x80k
6x80k
Happy With That:)

[t,bench]

28-5-07
had a go at a pb d,lift today.
5x95k
1x115k
1x130k
1x150k
1x170k
1x190k
1x210k pb
1x220k pb:):):)
broke pb by 20k will post vids lata.:)

[Martin Flett]

Well done mate - huge pb!

[t,bench]

Well done mate - huge pb!

thanks martin been like a kid skipping around the place lol:)

[t,bench]

http://www.youtube.com/watch?v=ekdKQNFsFn0

http://www.youtube.com/watch?v=8treKMMorUA
here are the vids of my 210kpb and 220kpb d,lift:):):)

[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.

[t,bench]

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

thanks finch i know you have your first comp coming up soon good luck;)

[Martin Flett]

Good benching Tom. I think you need to look at reducing the number of reps on the way up. That will leave more in the tank for the top end stuff. You really want to be aiming for three sets of three to five reps at the top on your heavy day, and get into dynamic work more on your other bench day. I'm pissed off I didn't get the chance to coax you to 137. I didn't expect the warm up benches to be removed until after the prizegiving.

Try something like

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
115 for 2,
then 125 for three threes.

Stick with 125 until you can get three fives with it, then up everything by five kilos and do three threes with 130 until you can do three fives with it...

Three fives with 125 should give you an easy 137 - but you need to warm up specifically for the 137 using as few reps as possible and with plenty rest between sets. You'll get there!

Your "warm up" is more of a bodybuilding routine than a powerlifting one at the moment and that's robbing you of top end strength.

Hope that helps and doesn't come across as critical.

[t,bench]

Good benching Tom. I think you need to look at reducing the number of reps on the way up. That will leave more in the tank for the top end stuff. You really want to be aiming for three sets of three to five reps at the top on your heavy day, and get into dynamic work more on your other bench day. I'm pissed off I didn't get the chance to coax you to 137. I didn't expect the warm up benches to be removed until after the prizegiving.

Try something like

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
115 for 2,
then 125 for three threes.

Stick with 125 until you can get three fives with it, then up everything by five kilos and do three threes with 130 until you can do three fives with it...

Three fives with 125 should give you an easy 137 - but you need to warm up specifically for the 137 using as few reps as possible and with plenty rest between sets. You'll get there!

Your "warm up" is more of a bodybuilding routine than a powerlifting one at the moment and that's robbing you of top end strength.

Hope that helps and doesn't come across as critical.

thanks Martin ill have a go at that,funny you should say critical as thats were my current routien is from critical bench was going to stick with it for 8 weeks, but what your saying makes more sence,better to get used to the weight,at the end of the day thats what its about cheers mate,er..champ

[Martin Flett]

Good stuff! Look in the really good lifters journals (maybe Kobra's for example) and you'll see how he eases his way up to the big numbers and does all his work when he gets there, not on the way. All the good lifters train that way. Copy their principles, but with weights that suit your rate of progress. I don't think many of the benchers you saw yesterday were using the critical bench system. Sets of eight just don't prepare you for balls to the wall singles, in terms of specific muscle development, tendon/ligament strength, or CNS development.

[t,bench]

Good stuff! Look in the really good lifters journals (maybe Kobra's for example) and you'll see how he eases his way up to the big numbers and does all his work when he gets there, not on the way. All the good lifters train that way. Copy their principles, but with weights that suit your rate of progress. I don't think many of the benchers you saw yesterday were using the critical bench system. Sets of eight just don't prepare you for balls to the wall singles, in terms of specific muscle development, tendon/ligament strength, or CNS development.


point taken Martin and thankyou mate:):cool:

[t,bench]

17-7-07

with missing the oppertunity to have Martin help me get the 137k 300lb bench,i had ago at it today had a tough bench yesterday but i just had to have a go,any way i failed it but was very close i know its there and was happy with it ive got comp in december and im going to train my ass of and no more 1rep madness till then :)

http://www.youtube.com/watch?v=_6UasXGFhTM

[back2basics]

Very close t. Should be good for that (and some maybe) come december. What comp is it you're going to do?

[t,bench]

Very close t. Should be good for that (and some maybe) come december. What comp is it you're going to do?

cheers mate its a single lift unequipped bench qualifyer at bradford for the bdfpa brittish.also may do d,lift see how that goes.

[Jabba]

Nice to meet you this weekend Tom. Shame you didn't get Martin's 3rd lift, that really was a cracker. your camera is defective, my arse looking big on that video :o

[t,bench]

Nice to meet you this weekend Tom. Shame you didn't get Martin's 3rd lift, that really was a cracker. your camera is defective, my arse looking big on that video :o

hello jabba great talking to you not great with names is it John will meet you again in december with lankylarry2,i got Martins third lift its here in my journal it was a cracker:cool:all the best to you bud:)

[Finch]

[QUOTE=Martin Flett;59635]

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
115 for 2,
then 125 for three threes.

Stick with 125 until you can get three fives with it, then up everything by five kilos and do three threes with 130 until you can do three fives with it...

I think I'll try this myself, with smaller weights of course.

[t,bench]

[QUOTE=Martin Flett;59635]

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
115 for 2,
then 125 for three threes.

Stick with 125 until you can get three fives with it, then up everything by five kilos and do three threes with 130 until you can do three fives with it...

I think I'll try this myself, with smaller weights of course.

yes its good advise tough to get 3x3 with near max weights but training will get you there and the weight wont be so tough hard work is the key mate:)

[marcg]

Tom thanks for vids mate. Good advice from martin. Get that deadlift going want to see it in december. Are you going to compete in 110 class? www.bdfpa.co.uk will give you qualifying totals. good luck mate.

[marcg]

jabba must apologise for chucking barbell at you and gerald twice great spotting lads, it was that stupid shirt martin lent me :)

[Jabba]

No apologies needed mate. The shirt threw you offline but you stuck with it.No point having spotters if they aren't prepared to take the bar.It was great meeting you and some of the other guys from this board, always nice to put (ugly) faces to names we see on here :icon_ton:

[t,bench]

Tom thanks for vids mate. Good advice from martin. Get that deadlift going want to see it in december. Are you going to compete in 110 class? www.bdfpa.co.uk will give you qualifying totals. good luck mate.

your welcome marc,yes mate will be 110s thanks for link see how dlift goes marc;)

[t,bench]

18-7-07
Speed Squat
3x75k
3x75k
3x80k
3x80k
3x85k
3x85k
3x90k
3x90k
D,lift
3x100k
2x130k
2x150k
3x170k
3x170k
3x170k Looking At My Log Its 4weeks Since I Did Heavy Deads And It Felt Like It Afterwards The 3 Sets Of 170k Were No Problem Though
Shrugs
5x80k
5x90k
5x100k Never Done Them Before,trained With Tony,till Next Time:)

[t,bench]

20-7-07
Seated B,bell Press
Bar X 10
6x40k
4x50k
4x70k
4x70k
4x75k
Close Grip Bench Hands 12ins Apart
6x40k
4x60k
3x80k
3x100k
3x110k
3x117.5k Pb,felt Comfortable.
Seated Extens Ez Bar
6x20k
6x30k
4x40k
4x40k
4x40k
D,bell Rows
6x14k
6x24k
4x47.5
4x47.5
4x47.5
That Was It Happy With C,g,bench:)

[marcg]

looking good tom:)

[t,bench]

looking good tom:)

thanks marc mate;)

[t,bench]

23-7-07
Bench
Bar X 10
8 X 40k
6 X 60k
3 X 80k
2 X 100k
2 X 110k
3 X 120k Lost Set Up And Pulled Muscle In My Leg?
3 X 120k This Was A Lot Better
3 X 120k Last Rep Hard But Nailed It
Floor Press
6 X 60k
3 X 90k
3 X 110k
3 X 110k
B,bell Rows
8 X 60k
8 X 75k
6 X 87.5k
6 X 95k
4 X 100k
Very Happy With The 3x3 120k Bench Couldent Do 1set Couple Of Weeks Ago:)

[Martin Flett]

Excellent!. Next heavy session, try a four and two threes with 120, the one after that two fours and a three, then three fours the one after that, then a five and two fours...

Looking good already for December! Lots of small steps...

[t,bench]

Excellent!. Next heavy session, try a four and two threes with 120, the one after that two fours and a three, then three fours the one after that, then a five and two fours...

Looking good already for December! Lots of small steps...

thanks Martin will do that mate was suprised at first two sets really blasted them,vhappy with it:):)

[Martin Flett]

To answer your question on my thread about qualifying, I THINK if you're going to be M2 on the day of the British Championships then you need to achieve the M2 standard in order to get an invite, but you'll compete as M1 up until your 45th birthday. Might be worth checking with John Stokes. If you don't have his number, just pm Jabba.

[t,bench]

To answer your question on my thread about qualifying, I THINK if you're going to be M2 on the day of the British Championships then you need to achieve the M2 standard in order to get an invite, but you'll compete as M1 up until your 45th birthday. Might be worth checking with John Stokes. If you don't have his number, just pm Jabba.

ok Martin would be nice to get the standard for m1 in december then everything should be ok:)

[Martin Flett]

You're absolutely right to aim for the M1 standard, and I'm sure you'll comfortably beat it in December. But there's no harm in hitting the M2 standard with your opener. That'll leave you relaxed, knowing you've qualified, and you can push the boat out with your other two lifts. Remember, however insultingly light the weight might be, YOUR FIRST PRIORITY IS TO QUALIFY SO YOUR FIRST LIFT IS TO QUALIFY! You've then got two more lifts to show us all how strong you are!

Sorry to nag!

[t,bench]

You're absolutely right to aim for the M1 standard, and I'm sure you'll comfortably beat it in December. But there's no harm in hitting the M2 standard with your opener. That'll leave you relaxed, knowing you've qualified, and you can push the boat out with your other two lifts. Remember, however insultingly light the weight might be, YOUR FIRST PRIORITY IS TO QUALIFY SO YOUR FIRST LIFT IS TO QUALIFY! You've then got two more lifts to show us all how strong you are!

Sorry to nag!

no its not nagging mate its good advise,thats all i wont is to qualify anything after that is a bonus,125k opener it is:cool:

[t,bench]

25-7-07
SPEED BENCH
3X75K
3X75K
3X77.5K
3X77.5K
3X80K
3X80K
3X82.5K
3X82.5K
3X85K
3X85K
SEATED B,BELL PRESS
4X40K
3X50K
3X70K
3X75K
3X80K PB AT THE WEIGHT, http://www.youtube.com/watch?v=0gJjQTfuiaY
CLOSE GRIP BENCH
4X40K
4X60K
3X80K
3X105K
3X110K
http://www.youtube.com/watch?v=cyOt2c9Qctc

3X120K FAIL

http://www.youtube.com/watch?v=rR3Mlhx5vOM

ARMS WERE SORE AFTER BUT HAPPY WITH IT:)

[t,bench]

wasent training today but had a go at my first 300lb bench had tryed a couple of weeks ago but got it 7ins of my chest and ran out of steam:mad:
it was touch and go but nice to get it:)


http://uk.youtube.com/watch?v=y04tRpY1yBQ this is 130k


http://uk.youtube.com/watch?v=rdr_m26c-og 137.5k :):)

[Martin Flett]

WELL DONE!!!

[t,bench]

WELL DONE!!!



thankyou Martin was pleased:D:D:D

[just t]

nice lift! you got 3 plates per side in you (140kg, 308lbs)

[marcg]

Could have got two;):) well done tom lad 300 is a big barrier, now sit down write yourself two twelve weak peaking plans aimed at decembers goals (qualification totals) again i am proud of you mate:cool:

[t,bench]

nice lift! you got 3 plates per side in you (140kg, 308lbs)


thanks t theres always next time,glad to see your feeling stronger mate

[t,bench]

Could have got two;):) well done tom lad 300 is a big barrier, now sit down write yourself two twelve weak peaking plans aimed at decembers goals (qualification totals) again i am proud of you mate:cool:


thanks marc mate looking forward to first comp even more so with the support of yourself and Martin the golden bench Flett:cool:

[Martin Flett]

Lol! The golden bench sounds like I've got toilet troubles.:p

[powerman]

well done.what did you do on the bench from the start,sets.reps.weight.try this one day.
60x10
60x8
80x6
100x3
120x2
130x1
140x1.
you look good for 140kg now,keep at it.

[back2basics]

Well done t! Nice one!

[t,bench]

well done.what did you do on the bench from the start,sets.reps.weight.try this one day.
60x10
60x8
80x6
100x3
120x2
130x1
140x1.
you look good for 140kg now,keep at it.

thankyou powerman i did

3x60k
2x90k
1x110k
1x120k
1x130k
1x137.5k

think i would of got the 140k but really was more intrested in the 300lb mark the bench is going well,and thankyou for your advise my first comp is BDFPA in december and i need 125k m2 110k bw with a pause to qualify for brittish and thats what ill open with,i may do all three but having trouble with squat form:(

[Icepick]

nice, I did still expect you to press 110k with a pause from that but start practicing it before you compete, a mate of mine was pressing 180 t&G in the gym regularly but bomb his first comp on a 150k opener!

[t,bench]

nice, I did still expect you to press 110k with a pause from that but start practicing it before you compete, a mate of mine was pressing 180 t&G in the gym regularly but bomb his first comp on a 150k opener!

thanks Icepick i have always up until the last month benched with a pause ive done 120k with pause im trying to get used to the heavyer weights about 2months out from comp ill be doing pause,does this sound ok :confused:

[t,bench]

Well done t! Nice one!


thanks mate,good luck with that 3x3 stick with it;)

[Martin Flett]

Personally, I'd stay away from 1RMs until you can do three fives with 125. Then the 140 will fly up. No point in even attempting 1RMs more than once a month imo. Get the heavy volume in and three fives with 125 will definitely give you a 140+ 1RM. If you want to try practicing pauses, pause the last rep on each set.

[t,bench]

Personally, I'd stay away from 1RMs until you can do three fives with 125. Then the 140 will fly up. No point in even attempting 1RMs more than once a month imo. Get the heavy volume in and three fives with 125 will definitely give you a 140+ 1RM. If you want to try practicing pauses, pause the last rep on each set.


pause the last rep:shock:that would be tough if i can get the 125x5x3 then pause it i will Martin i understand what your saying and 1rep maxes are out i needed to get that 137.5 bench it wouldent leave my head,but now its all about december:mrgreen: and Martin thankyou:):)

[t,bench]

28-7-07
i must be going nuts for some reason i thought id gone for the 300lb press two days ago when it was yesterday so trained bench again today :confused:

BENCH
BAR X 10
8 X 40K
6 X 60K
3 X 80K
2 X 100K
2 X 110K
4 X 120K PB AT WEIGHT http://uk.youtube.com/watch?v=wIAnaMvlUBk
4 X 120K NICE http://uk.youtube.com/watch?v=HlO4h4SaByE
3 X 120K http://uk.youtube.com/watch?v=mkADRajizm8

ARMS WERE ACHEING LIKE HELL TOOK 10MIN BREAK AND DID FLOOR PRESS

6X60K
3X90K
5X100K
I LEFT IT AT THAT ARMS WERE SORE FOR ABOUT AN HOUR AFTER FINE NOW THOUGH:)

[back2basics]

Nice one t. Looking good mate.

[t,bench]

Nice one t. Looking good mate.

thankyou b2b ;)

[Martin Flett]

pause the last rep:shock:that would be tough if i can get the 125x5x3 then pause it i will Martin i understand what your saying and 1rep maxes are out i needed to get that 137.5 bench it wouldent leave my head,but now its all about december:mrgreen: and Martin thankyou:):)

Only try pauses if you think you've got enough left. Otherwise forget them until a couple of weeks out. Stay away from 1RMs now until you get the three fives with 125, then blast up a 140, see how close you are to 145, then back to three threes with 130 and build up again the same way to three fives. Three fives with 130 should take you close to 150. You should hit that sometime in November with any luck. And the dynamic work will help your speed off the chest, which will help with your heavy session... It's easy on paper, isn't it?! If it was easy in real life everyone would be doing it, not just us special ones! You've got a goal now.

[t,bench]

Only try pauses if you think you've got enough left. Otherwise forget them until a couple of weeks out. Stay away from 1RMs now until you get the three fives with 125, then blast up a 140, see how close you are to 145, then back to three threes with 130 and build up again the same way to three fives. Three fives with 130 should take you close to 150. You should hit that sometime in November with any luck. And the dynamic work will help your speed off the chest, which will help with your heavy session... It's easy on paper, isn't it?! If it was easy in real life everyone would be doing it, not just us special ones! You've got a goal now.

cheers Martin will stick to the plan mate put the graft in see what happens:cool:

wasent training today but did a little,icepick had commented that i should be cautious about touch and go bench as his mate could bench 180 but bomed on 150 cause of the pause,now i have paused bench but nothing over 110k and havent paused for a while,i need to get a 125k paused m2 bench to qualify for BDFPA this im hoping for in december so i tryed it today and was pleased

bar x 10
60k x 4
90 x 2 paused
http://uk.youtube.com/watch?v=F-bdil1Cn_Q 100k paused

http://uk.youtube.com/watch?v=U7-RTfAE02w 115k paused

http://uk.youtube.com/watch?v=cDYSIgQbB5k 125k paused:):):)

[Martin Flett]

That 125 was paused FAR too long!!!!!!! That's what causes shoulder injuries, because you use the shoulders too much when you lose the rebound reflex. Don't worry about pauses until about three weeks out. Forget pauses and singles and use the next four months to build up your base strength. Please!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!