Just The Log

[just t]

going to start posting my log here for some input! :cool: I put lbs then kgs in brackets as i post it on american sites too!

Tuesday 10th april 2007

Deadlift

Going for a new max today, feel abit sick though.

132(60)x10
220(100)x6
308(140)x2
352(160)x1
374(170)x1
418(190)x1 felt pretty easy, should be on for 210 :)

462(210)x0 shit didn't even budge it, i have moved 484(220) alot more than this
440(200)x0 what the hell, didn't move an inch, i can get this ok most the time
396(180)x1 jesus christ was going for reps here, wanted 4. first rep was aweful nothing left in me
308(140)x7 should have got more like 12 or 15
308(140)x5 bad
308(140)x6

Not a good day at alll

Underhand row
176(80)x5 grrrr wasnt feeling it so switched to pendlay row
PENDLAY
132(60)x7
132(60)x5

Pullup
full hand and hold at top
x9
x4 grrrrrrrrr energy gone

Olympic barcurl
decided to go lighter today on these since ive been doing shit!
88(40)x7 real slow good reps, zero swing
88(40)x6
REVERSE GRIP
66(30)x7 straight to 44(20)x8

High dec abs
22(10)x8
22(10)x8 - 0x7


NOT A GOOD DAY!!!! :mad:

Going to kill the log press on thurday i hope!

[just t]

Thursday 12th april 07

Right, normally i train with a spotter so i can barbell bench press but i have to train alone at the moment. so this is more a "fun" workout than anything, usually do 5x5 on bench, 2x5 on oh press and 2x10 on cgbp

OH Press Strict
44(20)x10
88(40)x10
110(50)x5
Think the log is around 110(50)-132(60)
Steel Log + 44(20)x3 dissapointed had more in me
Log + 33(15)x3 better than last time but still crap
log + 11(5)x7 piece of piss
Log x8 easy, think i could have got another


[b]Inc Db
92.4(42)x0 damn, got 4 last time and that wasnt brill, left arm couldnt do any but right could! fatigued from the extra log press i guess
83.6(38)x5 left arm lagging, down 3 reps from last week boo
83.6(38)x4 o well!

Cable crossovers for fun
7px8
6px7 - 5px4 - 4px5

Lat raises
strict
26.4(12)x8 - 15.4(7)x10
26.4(12)x6 - 15.4(7)x8

dip machine for fun
wide grip leaning forwards to hit chest!

231(105)x11
280.5(127.5)x4 - 231(105)x3

Push downs
2 sets various grips!

Back to my usual workout next time!

[just t]

Friday 13th april 07

Squats
44(20)x10
132(60)x6
132(60)x6
132(60)x6

247.5(112.5)x5 last rep was a real struggle
236.5(107.5)x4
232(105)x6
220(100)x6
220(100)x4

All to failure which i will be changing shortly when i workout what to do, any advice appreciated.

Good mornings
110(50)x10
143(65)x7
132(60)x11 nice deep stretch

Calf raise
143(65)x17
143(65)x12 - 110(50)x14

Dec abs
22(10)x19
22(10)x8 - 0(0)x6

[James Copping]

After you hit a max on deads dont do down sets, strenght will be significantly down, just like you found. IMO no point all out maxing on lifts unless its in competition.

Build up to top sets, dont do heavy sets then drop down for the rest of your work sets.

[just t]

After you hit a max on deads dont do down sets, strenght will be significantly down, just like you found. IMO no point all out maxing on lifts unless its in competition.

Build up to top sets, dont do heavy sets then drop down for the rest of your work sets.

aha so on squats go something like;

20x10
40x6
60x6
70x5
80x3
90x3
100x3
115x5

then leave it there and on to the next exercise? should the final set be to failure? or should i say keep doing 115x5 for 3 weeks then on the 4th week up the weight 5kg? or is that advice just for deads and should i do something else for bench and squat??

sorry for all the questions and thanks for your time

[James Copping]

I have a bit more time now, so I will go a bit more in depth. You should use the technique I am describing for squats bench and deads, but I shall use squats as an example.

Work in 4 week cycles, starting at high volume lower intensity and tapering volume down and intensity up, example:

Squat:

Week 1
20x10
60x5
80x5
85x5
90x5
95x5
100x5
105x5

Week 2
20x10
60x5
80x5
87.5x5
95x5
102.5x5
110x5

Week 3
20x10
60x5
85x5
95x5
105x5
115x5

Week 4 (PB week)
20x10
60x5
90x3
105x1
120x5

Then you could go on to a cycle of 3's, but construct it in the same manner as the 5's, maybe slightly higher volume.

If you're not already doing so then make sure the concentric part of every lift is as explosive as possible, the faster you lift the stronger you will become.

Good luck :).

[James Copping]

BTW, I did that cycle above based on the weights you currently use, the last sets each week were not supposed to befailure, you should be able to do all the reps with assistance.

[just t]

I have a bit more time now, so I will go a bit more in depth. You should use the technique I am describing for squats bench and deads, but I shall use squats as an example.

Work in 4 week cycles, starting at high volume lower intensity and tapering volume down and intensity up, example:

Squat:

Week 1
20x10
60x5
80x5
85x5
90x5
95x5
100x5
105x5

Week 2
20x10
60x5
80x5
87.5x5
95x5
102.5x5
110x5

Week 3
20x10
60x5
85x5
95x5
105x5
115x5

Week 4 (PB week)
20x10
60x5
90x3
105x1
120x5

Then you could go on to a cycle of 3's, but construct it in the same manner as the 5's, maybe slightly higher volume.

If you're not already doing so then make sure the concentric part of every lift is as explosive as possible, the faster you lift the stronger you will become.

Good luck :).


that is great! thankyou. I will probally start off the top weight abit lower to make sure im not going to failure and do as you have said! thanks

[just t]

so when in week 4 i get the 120x5.

then go on to triples and do a similar thing but working up to 120x3 then say in week4 of the second cycle going for 130x3. am i getting this right?

[James Copping]

so when in week 4 i get the 120x5.

then go on to triples and do a similar thing but working up to 120x3 then say in week4 of the second cycle going for 130x3. am i getting this right?

Your 3's may look something like this(every workout starts with bar x10 60x5 80x5 as warmups)

Week 5
90
95
100
105
110
115

Week 6
90
97.5
105
112.5
120

Week 7
95
105
115
125

Week 8 (PB week)
95x3
115x1
135x3

[just t]

top notch, thanks for your advice!:)

[James Copping]

No problem mate :)

[just t]

ouch, well severse doms has kicked in today, hams, quads, glutes, calfes. i can hardly walk :(

thank god i dont have to train to failure tomrrow,

this is what im going to do on deads tomrrow

20x10
60x5
80x5
100x5
110x5
120x5
130x5
140x5
150x5

(so thats 9 sets)
then 8 sets week 2
then 7 sets week 3
6 sets week 4 when im going for 180 or 185x5

[James Copping]

ouch, well severse doms has kicked in today, hams, quads, glutes, calfes. i can hardly walk :(

thank god i dont have to train to failure tomrrow,

this is what im going to do on deads tomrrow

20x10
60x5
80x5
100x5
110x5
120x5
130x5
140x5
150x5

(so thats 9 sets)
then 8 sets week 2
then 7 sets week 3
6 sets week 4 when im going for 180 or 185x5

Sounds good yes, except the last week should be a few warmups, then the 5RM attempt, I would go:

60x8
100x5
140x3
160x1
180/185x5

[just t]

monday 16th april 07

Deadlift
44(20)x10
132(60)x5
176(80)x5
220(100)x5
242(110)x5
264(120)x5
286(130)x5
308(140)x5
330(150)x5 all felt easy, didnt even bother chalking and i had swety palms, slow controlled reps and as good form as i can humanely do, felt good just getting to "feel" the weight and really get the most out of every rep, this form will decrease over the weeks though :)

Pendlay row
132(60)x11 Powered to the top with no body movement with a slow neg and letting rest on floor, felt awsome
143(65)x7 felt good, start on this weight next time

Pullups
Performed to full hang
x9
x5

Barcurl
Less weight than usual, but absolutely zero swing, all continious reps also with no pause
88(40)x8
88(40)x7
REVERSE: 66(30)x5

Ab machine
33(15)x16
22(10)x8

DB side bends
44(20)x??? too easy, heavier next time

Felt like an awsome workout

[James Copping]

You shouldn't e doing deads slow and controlled. They should be as fast and explosive as possible, infact, everything you do should have as fast a concentric as possible, the eccentric can be slow if you want.

[James Copping]

And ab "machines" serve no functional use in powerlifting. Do some decline crunches with a weight behind your head or something.

[just t]

You shouldn't e doing deads slow and controlled. They should be as fast and explosive as possible, infact, everything you do should have as fast a concentric as possible, the eccentric can be slow if you want.
Thats what i ment. i always go fast up! usually after a rep i usually drop the weight uncontrolled ignorning form, but i did them slow and controlled with the weight this week.

So i go all out speed on pullups and barcurls also?


And ab "machines" serve no functional use in powerlifting. Do some decline crunches with a weight behind your head or something.

i know this, i hate the thing. The leg raise station was being used , for ages, and at the gym i was training at today they dont have a dec ab bench (i know its a bag of shit) usually its leg raises on mon and dec abs on fri.

[just t]

http://www.youtube.com/watch?v=03KbhwsJpYM 185x2

a video from a afew months back. My form has improved, i dont seen to stick at the top quite so much anymore

[just t]

Bench press tomrrow going to do this:

working towards 105x5 in week 4:

20x10
40x5
50x5
60x5
65x5
70x5
75x5
85x5
90x5

how does that sound?

[James Copping]

Looks good. How hard was the 95?

[just t]

Looks good. How hard was the 95?

i dont quite get you? 95 on what?

cheers for checking my log! really do appreciate it

[t,bench]

Looks good. How hard was the 95?

think james means the 90x5 just t,good luck with your new program.

[just t]

think james means the 90x5 just t,good luck with your new program.
Cheers mate!

if thats what he means i haven't done it yet, its tomrrow. The 90x5 should be easy though.

[James Copping]

Cheers mate!

if thats what he means i haven't done it yet, its tomrrow. The 90x5 should be easy though.

Whoops, that'll teach me for speed reading. haha. Looks good to me.

[t,bench]

i dont quite get you? 95 on what?

cheers for checking my log! really do appreciate it

after the 5x70 i think you will find it harder than you think if your max is 115kg at the mo,how long are you resting b,tween sets?

[just t]

after the 5x70 i think you will find it harder than you think if your max is 115kg at the mo,how long are you resting b,tween sets?

2 - 4 mins usually, probally less tomrrow.

When i was going balls to the wall, my sets went something like this

105x3
100x3
95x5
95x4
90x6

So i dont think i will have too much problem really. We shall see

[t,bench]

2 - 4 mins usually, probally less tomrrow.

When i was going balls to the wall, my sets went something like this

105x3
100x3
95x5
95x4
90x6

So i dont think i will have too much problem really. We shall see

thats good going just t,suprised your max isent higher,im doing 4sets of 8x70kg last set is tough with 1.5 mins b,tween sets,mind you have youth on your side:icon_ton:

[James Copping]

Sounds good, the 1st week shouldn't be too challenging, as the intensity increases it will get harder I promise :)

[just t]

Wed 18th april 2007

Bench

44(20)x10
88(40)x5
110(50)x5
132(60)x5
143(65)x5
154(70)x5
165(75)x5
187(85)x5
198(90)x5 this set was slightly harder than i expected, first bench session in 3 weeks though and not huge rest between sets

Strict OH press

132(60)x7 abit shit, but no biggie
121(55)x8

Close grip bench press

132(60)x9
132(60)x9



Fun session, all performed explosively! :D

[just t]

got to train tomrrow instead of friday, squats. On the form issue, at the present i squat narrow and go DEEEEEEEEEEP ass at the bottom is 6 inches off the floor. Should i change this to just below parallel and wider? when going wider and parallel i have problems judging where parallel is and if i hit it each rep

[James Copping]

What federation do you plan to compete in? You need to go much deeper in BWLA than you do in BPC.

[just t]

What federation do you plan to compete in? You need to go much deeper in BWLA than you do in BPC.

ive no idea not looked into it as my lifts are far too low at the current, a natural one at first though BDFPA i think, dont know much about it to be honest. ill try get a video of me squatting tomrrow.

[James Copping]

Your lifts are never too low to compete.

[just t]

well im not going to compete until i have a 227.5kg deadlift, 180kg squat and 140kg bench in me natural and raw. Think it may take me a couple of years as im not as gifted genetically as some, but i will get there

[just t]

This is from yesterday (below) calves are sore today but not too bad, everything else A.O.K. Just made myself a couple of lean burgers, yum yum


Thursday 19th april 2007

Squats
44(20)x10
132(60)x6
176(80)x5
187(85)x5
198(90)x5
209(95)x5
220(100)x5
231(105)x5

Sped through these, last set on 231(105) was harder than i expected but not too bad. Only arounda min between sets.

Good mornings

heard some guy laughing at me saying "what the hell does he think he is doing?" in his bodybuilding.com t shirt and his shaven sparrow legs while he is 1/4 squatting 100kilos on the smith machine haha

110(50)x10 Deep stretch
143(65)x8 again, nice stretch, very explosive to the top!
143(65)x7

Calf raise
330(150)x15
220(100)x23

Leg raises on that roman chair or whatever its called
x12
x11

[just t]

deads tomrrow:

going to do this:

20x10
60x5
100x5
120x5
130x5
145x5
160x5

how does that sound?

[James Copping]

Looks good mate.

[just t]

Tue 24th april 07

Deads

44(20)x10
132(60)x5
220(100)x5
264(120)x5
286(130)x5
319(145)x5
352(160)x5 took me under 10 mins to complete these, explosive

Pendlay row
about a min rest from deads then straight into these
143(65)x8 Explosive
143(65)x7

Pullups
x10 extremely explosive, my chest was banging the bar well hard, pulled till my nipples touched bar, and to complete hang[/b]
x5 [i] only a min rest from last set, could have got more with more rest im sure

Barcurl
again only a min ish rest then into first set here
99(45)x4
88(40)x7
REVERSE
66(30)x5

Db side bends
75.9(34.5)x???

Dec abs
my usual bench was in use :( so had to do much lower dec, put holding plate behind head insterad of front which is harder
33(15)x8 lower back sore here
22(10)x11 - 0(0)x20 abit too easy

[just t]

Am i ok leaving such short rest periods if my goal is strength? obviously pb week im going to give abit more rest, but do i need to leave more time between sets here too?:confused: :confused:

[just t]

For tommorow on bench im going

44(20)x10
88(40)x5
110(50)x5
132(60)x5
154(70)x5
187(85)x5
198(95)x5

[t,bench]

just t mate can you get rid of the back pose photo looks like a aliens going to pop out of your back,and put some weight on your sholders:)

[just t]

haha done!

[t,bench]

haha done!

nice one t,good d,lifting by the way;)

[just t]

Wed 25th april 2007

Bench

44(20)x10
88(40)x5
110(50)x5
132(60)x5
154(70)x5
187(85)x5
209(95)x5 around a min rest per set, actually missed rep 5, had to use the thinner oly bar (weighs same) and get two spotters to get bar in place as someone else was using bench, lost balance on the 5th rep, so got helped to top and completed another rep without much hassle. but all in all abit toughter than i expected, not much speed on the last set

Strict oh press
Tried to clean and press 200lbs, couldnt even get it to my shoulders , which i normally can, figure im tierd from yesterday, my back is slightly sore

132(60)x8
132(60)x7

Skull crushers
EXCLUDING OLY EZ BAR:
66(30)x6
44(20)x11
Felt decent

BW dips
Narrow grip arms closeish to sides
x10 pretty easy

[just t]

Friday 27th April 2007

Squats

44(20)x10
132(60)x5
176(80)x5
192.5(87.5)x5
209(95)x5
225.5(102.5)x5
242(110)x5 bit harder than expected, widened my stance on the 209(95) and found it abit easier, not much rest between sets, around a min

SLDL

132(60)x10
220(100)x10
264(120)x10
264(120)x6 grip started going and i didnt wanna go to failure anyway

Seated calf raise
132(60)x15
132(60)x10 to 77(35)x10

High dec abs
22(10)x19
22(10)x8 - 0(0)x6

Side bends
77(35)x???

[just t]

bit bored today and im not training deads till tuesday so may do some speed type work on the gargen, only got 60kilos at home though so probally speed box squats, speed bench and speed box deads or something

[just t]

SPEED BENCH

56.5kgs

(20-30sec rest between sets)

10
10
10 Slowed down around here slightly
10
10
8
4

SPEED BOX SQUAT

56.5kgs

(20-30sec rest between sets)

10
10
10
10
10
10

All fast, had to sit with the weight on my back all the way through, left arm went numb


tiring!

[back2basics]

Why so many reps for speed mate? Seems like that's really taxing. From what I've read on this site and other pl / strength training info 8 sets of 3 reps at 50-60% tends to be the average. Please correct me if I'm wrong anyone.

[just t]

Why so many reps for speed mate? Seems like that's really taxing. From what I've read on this site and other pl / strength training info 8 sets of 3 reps at 50-60% tends to be the average. Please correct me if I'm wrong anyone.

nah your right! everything ive read says that too.

was just playing about really.

[fletch]

totally agree,i think your doing too much volume on them, your meant to be putting your maximum effort into accerlating the bar. im currently doing 10 sets of 3 reps but i think even that is too much volume and i will lower it to 8 sets of 3 reps. 30 seconds will be enough rest between them.
hope that helps bud.

[just t]

Deads tomrrow going to go

20x10
60x5
100x5
130x5
150x5
170x5

that look ok?

[just t]

Tuesday 1st may 2007

Deads

44(20)x10
132(60)x5
220(100)x5
286(130)x5
330(150)x5
374(170)x5 not bad, slightly harder than expected but i think im good for 400x5 next session, about a min rest per sets as always!

Pendlay Row

143(65)x10 Explosive, felt good
143(65)x8

Pullups
x11 very explosive
x5 could have done better with more rest

Alt db curl for a change
53.9(24.5)x4 per arm
48.4(22)x6 per arm

Reverse standard bar
68.2(31)x6

Dec abs
33(15)x12
33(15)x6 - 0(0)x8

[fletch]

nice deads mate

[just t]

cheers mate.

bench tomorrow and i need to get 100x5, if its anything like the past weeks its going to be a struggle :'(

[t,bench]

[QUOTE=just t;52795]Wed 25th april 2007

Bench

44(20)x10
88(40)x5
110(50)x5
132(60)x5
154(70)x5
187(85)x5
209(95)x5 [i]

just t nice dlifs you must be on 4 seting a new pb soon good luck,if your going for the 5x100k bench next time try doing your sets upto 5x85k then go straight to 5x100k imo mate.

[just t]

[QUOTE=just t;52795]
just t nice dlifs you must be on 4 seting a new pb soon good luck,if your going for the 5x100k bench next time try doing your sets upto 5x85k then go straight to 5x100k imo mate.

cheers, well i want 400lbs for 5, never quite managed it before so i should be ok.

The 100x5 i have done in the past so i should, in theory, be ok. then 105 or 102.5x5 next week depending how i get on! yes i think ill go up to 85x5 or 90x5 then onto 100! ill see how im feeling tomrrow. Cheers for checking the log

[just t]

44(20)x10
132(60)x5
154(70)x5
154(80)x5
198(90)x5
220(100)x5

is what im going with today!

[just t]

wed 2nd march 07

Bench

44(20)x10
132(60)x5
154(70)x5
176(80)x5
198(90)x5
220(100)x5 Felt decent, i think i may be on for 231(105)x5 next week. Hands were slipping out though! remember to take chalk!!!!

Oh pressing

Strict 132(60)x7
BTN push press 132(60)x9
Log press x7

Skull crusher
66(30)x5 this bar hurt my hands!
44(20)x10 this bar felt better

BW dips
close grip
x7

[t,bench]

[QUOTE=just t;53216]wed 2nd march 07

Bench

44(20)x10
132(60)x5
154(70)x5
176(80)x5
198(90)x5
220(100)x5 Felt decent, i think i may be on for 231(105)x5 next week. Hands were slipping out though! remember to take chalk!!!!

you must be on for beating your 115k bench when are you having a go at it?

[just t]

Not for a while! wanna do a 4 week cycle of triples after next week and try and work upto 110x3 after that i may go for 120!

[just t]

Tried some bent press today and jesus christ 25kg nearly killed me, well hard exercise.

[just t]

Friday 4th march 2006

Squat

44(20)x10
132(60)x5
187(85)x5
209(95)x5
225.5(102.5)x5
253(115)x5 Hips and back were sore before i started, Wasn't atg but deeper than parallel, fairly hard but i know i can get the 264(120)x5 next time!

Good mornings
110(50)x10 back sore so im not going to do too many sets of these
143(65)x10

Speed deadlifts
8 sets of 3 reps, 30 secs rest between sets
220(100)

Calf raise
132(60)x22 faster than normal tho!
132(60)x13 - 99(45)x15

High dec abs

33(15)12
33(15)x6 - 0(0)x6

[just t]

Heavy week now woo hoo

going on deads tomrrow:

60x8
100x5
140x3
160x1
180 or 185x5 depenging how i feel

[just t]

Tuesday the 8th may 2007

Deads

44(20)x10
132(60)x8
220(100)x5
308(140)x3
352(160)x1

407(185)x6 woo hoo, i think i could have gotten another rep too, but it wouldnt have been very good form, lockout is still my weakness but its better

Took the rest of the workout easy as its bench tomrrow and im going for a PB

Pendlay row
143(65)x10 Had more in the tank
143(65)x8

pullups
x10
x5

Oly barcurl
99(45)x6
88(40)x7

Reverse
66(30)x5

NO abs! dont want to be sore tomrrow!!!

[just t]

Wed 9th may 2007

Back sore so i think it affected my benching!

Bench
44(20)x10
88(40)x8
132(60)x3
209(95)x1

231(105)x4 10 sec rest then got another making it 5 so close to 5 first off, just missed it, so reracked got myself psyched up and completed another rep![/b]

253(115)x0 [i]tried to pause it, just didnt happen
253(115)x0 just tried touch and go this time but out of juice
242(110)x1 Paused for 2secs at bottom, slow rep but i got it!!! woo

Log press
log x13 lol piece of cake, tierd me out tho
log +22(10)x4 - logx3 Not too bad, could have done alot better if this was my first set though

Skull crusher
66(30)x6
44(20)x12

Dips
Narrow grip, Bodyweight x9

Not a bad day!

[just t]

fri 11th may 07

Squats
44(20)x10
132(60)x5
198(90)x3
231(105)x1

264(120)x4 tried first rep wide stance, nearly fell over was well hard. Went narrower but had a lengthy rest between reps, i suck[i]
308(140)x0 [i] no way near lol

Good mornings
110(50)x10
143(65)x12
143(65)x11

Hack squat coz im annoyed

286(130)x5
286(130)x3 - 220(100)x4

Seated calf raise

132(60)x15
132(60)x15 - 110(50)x8

High dec abs
33(15)x14
33(15)x7 - (0)x7

[Ed Clarke]

I'm a beginner about the same height and weight as you and I'm struggling
with squatting as well ,even making depth seems ridiculously difficult ,just did
my first squat session with some more experienced powerlifters yesterday and found out I was squatting too high I eventually made depth but I reckon its nocked 30k off my pb. I had the same problem with wide stance squatting nearly fell over as well,I think its just a question of perseverance and prioritising your squat training as the most important of the week.
good luck with training !

[just t]

I'm a beginner about the same height and weight as you and I'm struggling
with squatting as well ,even making depth seems ridiculously difficult ,just did
my first squat session with some more experienced powerlifters yesterday and found out I was squatting too high I eventually made depth but I reckon its nocked 30k off my pb. I had the same problem with wide stance squatting nearly fell over as well,I think its just a question of perseverance and prioritising your squat training as the most important of the week.
good luck with training !

thanks man! im just gonna keep hammering away at it. goodluck with training to you 2!

[just t]

Right starting triples for the next 4 weeks: deads tomrrow ill start with

20x10
60x5
100x5
110x3
120x3
130x3
140x3
150x4
165x3

working towards 205x3 or more in week 4!

[just t]

Monday 14th may 2007

Back is sore from leg day on friday so im missing any extra core work

Deadlifts
44(20)x10
132(60)x5
220(100)x5
242(110)x3
264(120)x3
286(130)x3
308(140)x3
330(150)x3
363(165)x3 Piece of cake, about a min or less rest per sets

Pendlay Row
154(70)x10
154(70)x8

Pullups
x12
x6
Lat pull down -> 187(85) {full stack is 220(100)}x3

DB preachers for a change
37.4(17)x7{right}6{left}
31.9(14.5x13{both}

Reverse oly barcurl
66(30)x6
55(25)x10

High dec abs, holding plate behind my head instead of ontop
22(10)x6 wow alot harder like this
11(5)x8 - 0(0)x10

[just t]

Tue 15th may 2007

Bench
44(20)x10
66(30)x5
88(40)x5
110(50)x3
132(60)x3
154(70)x3
176(80)x3
209(95)x3

All reps paused for 2 secs, really seem to be getting into the form, bench much lower down my torso(below nipple line) than i used to and am improving my arch

Log press
Log + 22(10)x8 piece of cake
Log +22(10)x4 - Log x 3

Tate press
37.4(17)x10
59.4(27)x6 felt really good!
53.9(24.5)x6

Bodyweight tricep dips
x13

[Craig_Harris]

When are you hoping to compete and in which organisation?

[just t]

When are you hoping to compete and in which organisation?

probally bdfpa (or another tested fed, as i would have no change agaisnt nattys, nevermind juicers haha) and hopefully sometime next year, will have to go in under 23s then though as im 20 in sept

[Kendrick]

hopefully sometime next year

Was browisng through your log and noticed you had some weight goals in mind to acheive before you competed in Powerlifting. I was then going to post don't worry about that, just start competing at end of this year/begining of next year......... but you seem to have already decided that :D

Not only is it immense fun to compete but it'll kick start you training too!

Anyway good work!

[Craig_Harris]

I started competing this year, did a few comps in BWLA but am gonna change to BDFPA in November as my gym at home has a club affliated with them. What sort of totals are you hoping for?

[just t]

well if its next year, i know ill manage a 230kg dead, and 130 bench. (probally higher) but no idea on the squat haha hopefully the 160 range (which i know is crap but it will be good for me), there unequiped. Would love to train equiped but have no powerlifters to train with (its just me :( ) so i would have no idea on how to implement them, how to put it on etc.

[Craig_Harris]

Cool, I just did the South Wests with Bwla (U90kg u20years), was my second comp, got 140kg squat, 100kg bench missed 110kg bench just, and got 215kg dead. I don't know about lifting equipped, not sure why its used. Also with Squat i find leg presses seem to help.

[just t]

Cool, I just did the South Wests with Bwla (U90kg u20years), was my second comp, got 140kg squat, 100kg bench missed 110kg bench just, and got 215kg dead. I don't know about lifting equipped, not sure why its used. Also with Squat i find leg presses seem to help.

ya im starting leg presses on friday, porbally 2 sets of 10-15 explosive, as not to "burn out" too much, ill up weight every 4 weeks and go for a 5 rep max probally

[just t]

18th may 2007

Squats

44(20)x10 tried lower bar position, feels hard to hold and uncomftable
132(60)x5
154(70)x3
176(80)x3
198(90)x3
209(95)x3switched to higherr bar pos here as i just felt too uncomftable low
220(100)x3
231(105)x3
242(110)x3

les press
440(200)x10 easy, deep reps to pin and powered up
528(240)x6 [i]use on first set[/b]

Good mornings
110(50)x10
154(70)x12
154(70)x8

Calf raise
132(60)x20
132(60)x15 - 99(45)x10

Abs
22(10)x8
11(5)x10 - 0(0)x9

[just t]

deads today! going with

(20)x10
(60)x5
(100)x5
(120)x3
(130)x3
(145)x3
(160)x3
(175)x3

[just t]

Tue 22nd may 2007

Baaaaaaaaaaaaad day

this is a medium day, shouldnt be too difficult

Deads

44(20)x10
132(60)x5
220(100)x5
264(120)x3
286(130)x3
319(145)x3
363(165)x3 damn this felt hard on the hands
396(180)x1 what the fook, this shouldnt be hard, can pull around 410 for 6 usually. very very very bad day
396(180)x2 again what the hell, this is a spanner in the works, was ment to be going for 450(205)x3 in week 4, damn

Pendlay row
165(75)x5
154(70)x8

Pullups
x14
x7

Barcurl
99(45)x4 sh!t[/b]
88(40)x6 [i]fooking hell

reverse
66(30)x6

[jamwithtupac]

dont worry mate, every1 has bad days in the gym, theres days when you dont feel good, but you'll get your weights back up in gym in no time soon.

have you hit a max pb in squat bench and deadlift yet? or are you working towards it ?

[cornelius parkin]

Bad days are often due to over training lack of sleep lack of food or just not being mentally up for it, i would think back to any of these contributing factors going back 3 days or so and you should get your answer.

[just t]

Bad days are often due to over training lack of sleep lack of food or just not being mentally up for it, i would think back to any of these contributing factors going back 3 days or so and you should get your answer.

well had an exam yesterday and only got 6 hours sleep, also had to wait 5 hours between a meal due to the exam! i hope that the culprit!

[just t]

dont worry mate, every1 has bad days in the gym, theres days when you dont feel good, but you'll get your weights back up in gym in no time soon.

have you hit a max pb in squat bench and deadlift yet? or are you working towards it ?


ya not last week but the week before,

managed my goals in bench and dead and just missed the squat by a rep.

last week was light, this week moderate (or so it was ment to be), next week moderate, week after hard

[t,bench]

not to worry t everyone gets days like that youll be back stronger;)

[just t]

wed 23rd may 2007

last exam today and it went decently :)

trained at uni gym last chance to see the lads for a while :shock:

Bench

44(20)x10
66(30)x5
99(45)x5
132(60)x3
165(75)x3 hands started slipping out here on the bar, so used my mates gay gloves haha
187(85)x3
220(100)x3 ooooooo banged the pin, (we have to bench in a squat rack, how gay the uni gym is) on the third rep on the way down, nearly too my face off but i managed to control it pull it to my chest and press it, was like a 3 or 4 sec pause on my chest on this one haha but i did it
about a min rest for all the setss!!!! inc bench and everything else

Standing military press
132(60)x9
132(60)x7

Tate press Diff dumbells so hard to judge.
33s(15s)x10
60.5(27.5s)x4
49.5(22.5s)x9

Dips
x15 im starting to get good at these, and pullups!!!!

[just t]

fri 25th may 2007

Squats

44(20)x10
132(60)x5
154(70)x3
187(85)x3
209(95)x3
231(105)x3
253(115)x3 all done in under under 10 mins

Leg press
528(240)x9
484(220)x10

Good morning
110(50)x10
154(70)x13
154(70)x10

Calf raise
143(65)x20
143(65)x15 - 88(40)x12

cable crunches
8platesx22
9platesx13 to 7plates x 12

[James Copping]

WHy do you take such short rests?

[jamwithtupac]

Just for a squat workout I take around 30 minutes to complete it, and I think that is a short squat workout!!!

You might have some amazing recovery ability between sets, but I would take a bit longer to complete your squat session, maybe rest a little longer on top heavy sets.

[just t]

WHy do you take such short rests?

dont know really, get bored waiting around. in my pb week i give alot longer rest periods

[t,bench]

where you at t stuck in exams:( missing your posts.

[just t]

hehe im here!

Tue 29th may 2007

Deads

44(20)x10
132(60)x5
220(100)x5
264(120)x3
308(140)x3
341(155)x3 this felt easy
374(170)x3
418(190)x1 what the fook??? this is not supposed to be my max? im ment to be working towards 205x3, 3 weeks ago i managed 185x6 pretty easily, and last week i did shit too? what the hell am i doing wrong? lost alllllot of strength in 2-3 weeks! and i dont know why???
418(190)x1 jesus christ, well thats thrown the my progress down the shitter, last week and this week which arent ment to be to failure have been, main problem is getting the bar from just beneth the knees without bending the back, off floor is easy! im sooooooo annoyed

Pendaly row
165(75)x6
154(70)x9

Pullups
x15
x7

Barcurl
99(45)x5
88(40)x7

Reverse66(30)x6

Dec abs
22(10)x8
11(5)x8 - (0)x8



reaaaally really really really bad day :'(

[fletch]

dont worry about it, everyone has there off days, can be a mental things sometimes. Just make sure next time you try it your physically/mentally prepared and just unleash fucking hell on those weights! haha

[MattGriff]

I woudl first look at diet and rest as usual culprits, even if seemingly rested on the day a bad eating day two or three days before hand can still screw it all up, likewise a bad nights sleep or stress (mental) also send things down the shitter. Perseverance is the word matey.

[just t]

31st may 2--7

Bench

44(20)x10
77(35)x5
121(55)x5
165(75)x3
187(85)x3
198(90)x3
231(105)x3 pretty darn easy, but hands were slipping out, bring chalk

My bench is going from strength to strength as is my squat but my dead is deteriorating? why waaa

Log press

Log+22(10)x6
Log x8

Close grips bench press
154(70)x7
143(65)x7

Dips

x10


woooooo

[cornelius parkin]

your deadlift is probably going down hill because your over training it:)

[just t]

Friday 1st jun 07

Squat

44(20)x10
132(60)x5
165(75)x3
198(90)x3
232(105)x3
264(120)x3

Good morning
110(50)x10
165(75)x8
154(70)x13

Pistol squats for a laugh
+33(15)x5 per leg

Calf raise on leg press
176(80)x30
264(120)x20

Dec[abs
22(10)x8
11(5)x8 - 0(0)x9

[just t]

4th june 2007

Didnt feel like maxing out today, eventhough im supposed to. having a 2 week rest after this week

Deads
Tried sumo for a change

132(60)x10
220(100)x5
308(140)x3
352(160)x3
374(170)x2 Locking out much harder on sumos,

regualar stance

374(170)x4 wanted at least 8 lol

DB row
70.4(32)x20 piece of pi55
92.4(42)x6 fatigued from first set

Lat pull down
176(80)x4
132(60)x8

Db curls
48.4(22)x5
42.9(19.5)x8