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:):):)