Ash Fletchers journal

[fletch]

hey, i already have a journal on myprotein.co.uk but thought it would be good to also post one on here as nearly everyone on here are powerlifters and it would be great to hear some feedback every now and then from you guys.

current programme
4 week cycles

Power days go..
week 1- 5x5
week 2- 4x4
week 3- 3x3
week 4- 2x2


Upper power

Bench press
Yates row
Military press
Chins
Close grip bench

Lower power

Squat
Deadlifts
Calf raises


Upper volume/speed

Speed Bench press 10 sets 3 reps
BOR 3 sets of 8
Decline DB press 3 sets of 8
Chins 3 sets of 8
Dips 3 sets of 8


Lower volume/speed

Speed Deadlift 10 sets 3 reps
Squat 4 sets of 8
Leg curl 3 sets of 8
Leg press 3 sets of 8
Calf raise 4 sets of 8

age: currently 18, turning 19 very soon though

weight: 76-78kg at present, so looks like i will be competing in the 82.5's soon instead of the 75's

heres also a cheeky bodybuilding style pic of me..
http://i100.photobucket.com/albums/m22/fletch321/DSCF0071.jpg

my raw lifts:
last time i did a 2 rep max i did
bench: 100kg x 2 should of hit 105 x 2 though
squat: 120 kgx 2
deadlift: 170kg x 2

im already expecting to beat these pretty easy next time i attempt them, especially the squat

also i will be training in leeds next year, and iv heard alot of good people train there, which gym do all of them goto? i did know, but iv forgot the name.

currently finishing my 5th week of powerlfiting and loving it, il be posting up my sessions starting from tommoro where i have my speed/volume lower body session.

speak to you guys soon! :cool:

[fletch]

was expecting a bad session today as i woke up late again after a night out and havent eaten great deal/generally not feeling great either.
turned out to be good though!! shame i didnt realise the gym was going to close early today so had to rush all my exercises after bench press masively!!



Bench press
40 x 6
50 x 4
60 x 2
65 x 4
80 x 4
90 x 4
long rest then...
100 x 4 massive PB and about time if you ask me! :)

yates row
40 x 6
50 x 4
60 x 2
70 x 4
80 x 4
90 x 4
100 x 4 not a bad effort with the short rests

very short rests after this! and much less sets

military press
20 x 5
40 x 4
50 x 2 (sort of warmup)
60 x 2 too short rest and bolloxed it up

chinups
0 x 4
20 x 4
35 x 4

no time for the close grip bench at end as gym was closing then.

[BBDOM]

keep up good work train hard

[fletch]

keep up good work train hard

cheers bud :)

[fletch]

today did not start off well atall.... but it ended f'kin brilliantly!

squats
40 x 6
50 x 4
60 x 2
80 x 4
90 x 4
100 x 4
110 x 1
120 x 4 WORST FORM EVER pb however but rubbish

was really really pissed off with the last set, really got me aggresive for my deadlifts though, was really focused.

Sumo-deadlifts
60 x 6
90 x 4
100 x 2
110 x 4
120 x 4
140 x 4
160 x 4 was happy with this as this was the weight i orignally was going for, but it felt hard but not my eyes feel like there gonna pop out hard.. lol

180 x 4!!! , i was shocked, was hard off the floor but soon as i got towards lockout i was quick. proper chuffed with this

yay :p haha

[fletch]

felt very ill for most of the day, but started to feel abit better later on so went to the gym in the end.

Speed pause bench
all for 3
40
50
50
60
60
60
65

slightly declined db press
40's x 8
42.5's x 8 very happy with this
42.5's x 7 SO nearly got the 8th rep but couldnt lock out with it

Yates row
60 x 6
70 x 4
80 x 2
90 x 8
90 x 8
90 x 8

Dips
0 x 6
10 x 4
20 x 2
30 x 2
40 x 8
40 x 8
40 x 7 failed the 8th this week, dunno what happened here

Chin-ups
0 x 6
10 x 2
20 x 2
25 x 8
25 x 8
25 x 8

[fletch]

another day when i feel really ill before workout + i didnt get into the gym ealier enough so i had to reallly rush my workout, very nearly threw up at one point.

Speed deads
all for 3 reps
60
80
80
80
90
90
100
100

Box squats (below paralell)- first time doing these so i dropped my 100kg x 8 i did last week by 20kg

40 x 6
50 x 4
60 x 2
80 x 8
80 x 8
80 x 8

shite weight because my squats are rubbish anyway, but enjoyed these :)

Leg curls
36 x 6
54 x 8
54 x 8
54 x 8

Leg press
was in massive rush by this point and some one was using the leg sled, so joined in with someone using the same weight as them, thought it was 150 so i can warm up a bit and got a rather big suprise coz it was 200kg lol

200 x 8
200 x 6 short rest and time running out big time, plus weight was too heavy

Machine calf raises
only 2 sets on these aswell because i was in rush
150 x 8
150 x 8

not great session atall

looking forward to workout tommorow though :)

[Pork Pie]

What the fuck is a Yates row when its at home??

You are ill a lot?

[fletch]

What the fuck is a Yates row when its at home??

You are ill a lot?

yates row- sort of a BOR but reverse grip and standing more upright that BOR

im ill alot? this journals only been going on for a week, so guess iv just been little bit run down this week.

[Pork Pie]

Its a tough life, eh!

Post your diet and supps up, you look like you need feeding up.

[fletch]

lol definetly is haha

my diet has gone to shit to be honest lately, that could well be part of the reason of me not feeling great at the gym.

supps- CEE, Omega 369's, vit c, got some glucosamine aswell that i keep forgetting to take

definetly need to sort out my diet actually, thanks for reminding me!
no structure atall right now, havent been eaten much and havent been eating enough of right stuff. no wonder i feel like shit! lol

[Pork Pie]

also i will be training in leeds next year, and iv heard alot of good people train there, which gym do all of them goto? i did know, but iv forgot the name.

:

The gym in Leeds is called Bodies, Mabgate Mills, Leeds its in the index under "gyms that cater for powerlifters".

Many people travel there to train with some of the lifter who train there. I have heard that its a gay pick up joint though, so you'll have to chance it.

[Funky_monkey]

Nice PBs all over the place. Keep it up.

[James Copping]

The gym in Leeds is called Bodies, Mabgate Mills, Leeds its in the index under "gyms that cater for powerlifters".

Many people travel there to train with some of the lifter who train there. I have heard that its a gay pick up joint though, so you'll have to chance it.

Just avoid Jim Nut in the shower and you be fine. NEVER pick up the soap while he's in there!

[fletch]

Nice PBs all over the place. Keep it up.

cheers mate :)

and thanks guys for warning me about bodies being a gay pick up point in leeds, il be carefull :icon_pee:

[fletch]

enjoyed todays session, started off not feeling to strong on the bench,but hit a nice PB so i can definetly not complain with that. roll on 110 x 2 next week.. maybe

Bench press
60 x 6
80 x 4
80 x 4
90 x 3
100 x 3
105 x 3 grinders but hit them all

Yates row
40 x 6
60 x 4
80 x 2
90 x 3
95 x 3
100 x 3 felt strong with these today

Military press
20 x 6
40 x 4
45 x 3
50 x 3
55 x 3

Chins
0 x 6
15 x 4
25 x 3
35 x 3
40 x 3 :)

Pin presses first time doing these so was experimenting with the weight a little bit, there well fun though!

60 x 6
60 x 6
80 x 6
100 x 3
110 x 3
120 x 3
130 x 3
130 x 3
140 x 3 felt like i was getting the technique alot better by this last set

[fletch]

did my squat/dead day a day ealier and did them today so can train aslong side rich and ben. meaning training for 3 days in a row, you could say i felt abosutly knackered before i even got in the gym! lol, think il learn from that one, still did rather well though :) well in my opinion anyway lol

Squats
40 x 6
50 x 4
60 x 2
100 x 3
110 x 3
120 x 3 same weight as last week but my form was MUCH better

Sumo-deadlifts
pulled off a miracle on these today because i felt very very weak on them

60 x 6
100 x 4 felt rubbish
100 x 4
120 x 2
130 x 2
150 x 3 too slow
170 x 3 these felt poor aswell, lifted it still
190 x 3 felt like a true 3 rep max, had a billion hours rest before this lol
very slow off the floor but lockout was good. very suprised i got this today tbh, very nearly lost balance on 3rd rep too but kept it together

power calf raises

60 x 6
80 x 4
100 x 2
120 x 3
130 x 3
140 x 3
150 x 3
these were ok

definetly pleased with today, think iv learnt my lesson about keeping to my scheduled workout days though, thought i was going to snap in half during deadlifts lol

im also considering having a 2 week deload or just a week off from weights after my 2 rep week next week as i have been hitting it very hard lately.

[Pork Pie]

You'd have been better off backing off, but its ifficult to do so when training is going well.

[fletch]

You'd have been better off backing off, but its ifficult to do so when training is going well.

totally agree, i had a 2 day rest but todays workout wasnt so great .....

shite workout today, really realllly struggled to hit the weights i comfortably did last week :( ah well.

speed pause bench
all for 3
40
50
50
60
60
60
65
65

slightly declined db press
40's x 8
42.5's x 8
42.5's x 7

this felt SO much harder than last week, same reps though, odd

Yates row
60 x 6
70 x 4
80 x 2
90 x 8
90 x 8
90 x 8 very hard, real easy last week though

Dips
bodyweight x 6
10 x 4
20 x 2
30 x 8
30 x 8
30 x 8
using 30 not 40 this week to rest delts a little

Chinups
bodyweight x 6
10 x 4
15 x 2
25 x 8
25 x 8
25 x 8
again, suprisingly hard today

[BBDOM]

nice work mate weights moving up

[fletch]

so nearly a perfect session for me today! went very well, only one thing i can be slightly dissapointed about really.. need to keep my concentration on the bench.

Bench press
40 x 6
60 x 4
80 x 2
90 x 2
100 x 2
105 x 2 very strong set this :)
110 x 1 PB proper rep.. had different spotter for this set and he assumed i was going for one rep, hit the first rep REALLY strong, but he then grabbed the bar at the top then i just sort of lost my rhythem on the 2nd rep. both of us to blame for this lol, reckon i could have got it.

went for it again as i swear i should have got it..
110 x 1 PB quite strong first rep, but i just lost my groove again on the 2nd rep, need to concentrate more on what im doing.

definetly going to get it next time, without a doubt that..

Yates row
40 x 6
60 x 4
80 x 2
90 x 2
100 x 2
105 x 2 PB

Military press
20 x 6
40 x 4
45 x 2
52.5 x 2
60 x 2 PB

Chin-ups
felt absolutly great on these today
bodyweight x 6 could of thrown myself up through the ceiling i swear LOL
15 x 4
30 x 2
40 x 2
45 x 2 PB proud of this one, strong set

Pin presses
80 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3 PB
my last set seems to be the best on these, probably just more concentrated on hittin it

Very happy, just gutted i couldnt complete the session with 2 reps on 110, going to own it next time.

[fletch]

great session today apart from squats which are really beggining to piss me off!!!

Squat
60 x 6
80 x 4
100 x 2
110 x 2
120 x 2 no very good
130 x 1 pb then failed, very poor first rep too, my squats are well and truely shambolic! didnt want to fail this as i was going for heavy deadlift after.

Sumo-deadlift
60 x 6
80 x 4
80 x 4
100 x 2
100 x 2 feeling very strong
120 x 2 very strong
140 x 2
160 x 2
long rest
180 x 2
legs were feeling pretty shot by that this point(perhaps due to the fail on squat) so went for a very long rest..
200 x 2 PB
over the f;kin moon with hitting this! very slow off the floor as usual with me but strong lockout, perhaps made it harder for myself off the floor as im sure i could have kept myself alot tighter. wacked the weight on the floor after and apperently very nearly landed on my foot! would have hurt!

power calf raises
60 x 6
80 x 4
100 x 2
120 x 2
140 x 2
160 x 2 PB

to add my good session i got to witness a comedy lift in the gym involving some guy loading up the squat rack with 300kg shaking like a shitting dog then doing couple of reps with about 2inch ROM. whats the point? lol

[BBDOM]

Good Work Fletch Keep It Up

[Pork Pie]

Your squats are going nowhere. You've obviously got good back strength but this isn't coming through in the squat.

You need to change things around.

[curt]

Fletch can you update your journal on PLUK now please....I have seen HUGGEEE improvement on everything here, mainly squats...

[MJ]

lol its been along time since this was last updated.

[curt]

I know 170kgx5 squat and last time it was 120x3.