Rob starts powerlifting

[rwgm103]

After 7 years of lifting weights - badly (far too much volume for first years, bad technique, poor choice of exercise, trying to bulk up and lose fat at the same time:confused:) I've finally decided I'm more interested in absolute strength than just muscle building, so I'm starting powerlifting.

I now train twice a week:

mon: bench
deadlift
barbell curls
heavy ab work
grip - coc 1&2 (got the no 3 but it's gonna be years before i need it)


Thurs: Squats
Weighted pullups, then bodyweight pullups
Seated military press (doing db press at the mo for a change)
heavy ab work
grip - coc 1&2


Currently trying to lose a large amount of bodyweight - the end of my muscle building silliness. I was 92kg 10 weeks ago and I'm down to 81 now. I'm planning to stop when I get to 76kg. Should be ready for the start of a more calorific diet and more intensive lifting then.

I don't really know anything about rep-schemes for powerlifting or the different techniques (box squatting, benching with bands/ chains, platform deads etc.) but I've been training for 2 months at Genesis in Wembley and it seems I'm in the best possible place to learn!

The date I'm aiming for to be reaching a strength peak is September. There's an powerlifting comp, which allows novices and I've decided it would be a good focus for my training and also a good way to see what it's all about.

Did a PB deadlift of 150 today which I'm pretty pleased with seeing as I'm dieting heavily. Never reallytried a 1RM before. I'm hoping for 180 - 200 by Sept. Bench - 115 would be nice. Squat - don't know because my depth has been poor up to now. Maybe 140.

[Pork Pie]

Good luck - you won't regret switching to powerlifting - it is by far the best strength sport, and bodybuilding is for homo's.

Don't diet so heavily either, the girls love a bit of something to grab onto remember.

[t,bench]

all the best with your goals good luck.

[cuntos]

Good lad Rob. And well done on the PB tonight. We were all a bit busy with squatting to congratulate you properly, but I'm sure you'll get to 180 and more by September (when you do the UK Open). ANd as we said before, you'll get A LOT more help with stuff once we've got the British Champs out of the way and can relax a bit.

[Never-Satisfied]

Glad to hear you have decided down the powerlifting route. You will gain some muscle from powerlifting as a bonus anyway.
You can always go back to bodybuilding at any stage , I mean as long as your lifting weights it's fine.

The thing I like about powerlifting is that you either do it or you can't. fail or pass. Bodybuilding on the other hand is so subjective to the judge's opinion.

I'll be round on Thursday at about 7:00pm so see you then if your still there.



...and congrats on that PB should be seeing many more in the run-up to the contest.

[rwgm103]

Good lad Rob. And well done on the PB tonight. We were all a bit busy with squatting to congratulate you properly, but I'm sure you'll get to 180 and more by September (when you do the UK Open). ANd as we said before, you'll get A LOT more help with stuff once we've got the British Champs out of the way and can relax a bit.

Thanks Tom - and all the others who posted so far. It was a PB so I was pretty pleased, but it was really the first time I'd ever tried a heavy single without exhausting myself first& using proper form.

I realise you guys are really preoccupied with the upcoming comp - a lot of serious looks on faces all of a sudden. I'm happy just quietly observing and learning a bit whilst you guys are busy - but definitely keen on having more input after the comp.

How are you preparations going?

[rwgm103]

Glad to hear you have decided down the powerlifting route. You will gain some muscle from powerlifting as a bonus anyway.
You can always go back to bodybuilding at any stage , I mean as long as your lifting weights it's fine.

The thing I like about powerlifting is that you either do it or you can't. fail or pass. Bodybuilding on the other hand is so subjective to the judge's opinion.

I'll be round on Thursday at about 7:00pm so see you then if your still there.



...and congrats on that PB should be seeing many more in the run-up to the contest.

Hiya mate. Replying a bit late but was down there 7ish n didn't see you.

Training: squats: (last week i did 20 reps on 90k and a triple on 107.5 after)

this week, using the wider, correct stance, going for proper depth i managed..... 4 poor reps (depth way off) i know this was to be expected really with the change of stance and extra (bit of) depth

next i did 70 k for 5 triples
was pleased with these as i think i just about made depth. was explosive too.

weighted pullups (12.5k) 7,4,4
ordinary pullups 8,6,6
hoping to break pb of 14 unweighted pullups in a few weeks (no weighted that day)

DB press 25k x 7, 22.5 x 8, 20 x 9 (2 assisted)
ab cruch machine 30k 11, 11, 11

[BBDOM]

gooduck with your training mate. best thing you could have done powerlifting the best

[rwgm103]

Cheers BBDOM!

Training on Monday.

Bench 50 x 8 better technique+ explosive
90 x 4 touch n go, but ok
90 x 3 touch n go, hard
90 x 5 touch n go (assist on last 2)
70 x 10 better technique + explosive

Deads 60 x 8
75 x 10
100 x 3
110 x 3
120 x 2
130 x 1
140 x 1
152.5 fail x2

bbcurl 30k+bar 6
12.5 db's x 7, x7

30 mins cardio.

Have lost a total of 9.6kg's now.... (down to 80.1) Looking forward to end of my diet, which will coincide with a weeks holiday, which means a week off training. Was quite pissed off about failing on the 152.5. 150 was ok last week. It's probably silly to be trying anything heavy at this stage of dieting/ training though. I'm going to save my energy untill after the diet now.

On the bright side - deadlifted with Stephen (Neversatisfied). He carried on all the way to 140, making it look much easier than me. I think he'll do 160 at the upcoming comp and storm past treble bodyweight.

[roderic lexact]

Hello!
Very nice to see you switching to powerlifting. But diet is not necessary anyway your bodyweight is good for the 82.5kg class so trainning at 80kg is a good choice. Step by step u'll gain muscle and lose fat. Remember with diet you will hurt yourself because your body is weak... ur knees need a particular attention.

[rwgm103]

Hello!
Very nice to see you switching to powerlifting. But diet is not necessary anyway your bodyweight is good for the 82.5kg class so trainning at 80kg is a good choice. Step by step u'll gain muscle and lose fat. Remember with diet you will hurt yourself because your body is weak... ur knees need a particular attention.

Hmm. I hadn't thought of the need to take extra care on my knees when dieting, but I suppose it makes sense. Will be keeping an eye on this though because I have felt my knees aching a bit more after deadlifting than I would normally.

The diet was because I'd bulked so much I ended up being quite fat. The thing is that with powerlifting I know I'll continue to gain muscle, but you can't gain muscle and lose fat at the same time - and I will probably need to trim down again some time. So I reckon I may not be able to get away from bulking and cutting cycles completely - which is annoying.

[cuntos]

Stop all this talk of bulking and cutting Rob. Just train hard, eat and rest well and see what happens.

[rwgm103]

Training on fri:

Squats: 50 x 8
90 x 5
100 x3
80 x 6
70 x 6

all done to reasonable ("borderline" according to phil who's a contest judge). Pleased with these, still taking it easy getting used to new stance though.

Am wondering if wider stance is responsible for irritation to right hip?

Pullups + 12.5k 8, 4, 4
Pullups (no extra weight) 9, 6

DB Press 25 x 6
22.5 x 7
20 x 9

AB Crunch machine 30k 11, 11, 11

[Never-Satisfied]

Your depth was fine in my eyes, easily passible. But if Phil says that I am sure he knows what he's talking about. Just to mention your squats are very calm and controlled as well. Unlike me who just likes to get it over with quickly and gets dizzy as a result.

You forgot to include your run!?


Don't think irritation on right hip is directly from wider stance could be anything.

[Martin Flett]

Stop all this talk of bulking and cutting Rob. Just train hard, eat and rest well and see what happens.

Agreed! It's hard, but you've got to completely let go of the bodybuilding mentality. "Cutting" now involves the two weeks before a comp when you need to make the weight. Good luck.

[Never-Satisfied]

Agreed! It's hard, but you've got to completely let go of the bodybuilding mentality. "Cutting" now involves the two weeks before a comp when you need to make the weight. Good luck.

Yes that's true! Ha.

I have to get over my fear of my abs going away, just has to be done. Gotta eat more after the restriction of making weight. Looking forward to it.

[rwgm103]

Agreed! It's hard, but you've got to completely let go of the bodybuilding mentality. "Cutting" now involves the two weeks before a comp when you need to make the weight. Good luck.

Mr Flett/ Cuntos I know you guys are right but I'm finding it a bit difficult. Having a week off training soon and this signals the official end of (possibly my last) diet.

[rwgm103]

Training on Monday

Bench (50) 8
90+1lb 3.5 then saved by spotter
90+1lb 3 assist on 3rd
90+1lb 3 assist on 3rd
70+1lb 10 good!

3"board press
(80) 3 too
(95) 4.75 (just failed on 5th)

deads
(60) 8
(75) 10
(100) 3
(110) 3 hard
(120) 2 hard
(130) 1 hard (rest till new cycle. didn't want to attempt 140)

curls (30+bar+1lb) 6, 6

ab (30) 11, 11, 12

OK sesh considering.Enjoyed benching with Steven because at least I know I can kep up with him on 1 exercise ;-)

Think I'll be giving board presses a go more often

[rwgm103]

New Routine, Mon 16/07

Squats 50 x3, x3
60 x3, x3
70 x3, x3
80 x3, x3
90 x 1 All done fairly dynamically and (I think) to depth

Deads: 60 x3, x3
70 x3, x3
80 x3, x3, x3, x3,
90 x3, x3, x3, x3
95 x3
100 x 3 All done explosivley. Still having
issues with foot and hand spacing

Legpress 60 x8, x8, x8
Leg extensions 2 sets of 15
Leg Curls 2 sets of 15
Pullups 3 x 6
Seated cable row 2 sets of 12

This felt like a lot of volume, but as I'm only training twice a week I think it will be OK. It's a routine Bulldog came up with so I'm sure it will be an improvement on what I was doing before. Particularly the inclusion of assistance exercises, which I wasn't really doing any of before (think the bench day - when I'm going to be doing loads of extra tricep work, will help)

[Never-Satisfied]

You def hit depth on squat don't worry about that!! Just maybe a little lower (past paralell) to get in the habit of comfortably making depth. Eventually it will come naturally and you won't have to worry about hitting depth.

Your right about the foot and hand spacing -looks awkward but otherwise your technique is good - smooth and controlled!


I like the way you lay out your log will copy that method.

Was fun session looking forward to next time and we can add a bit of weight.


The race to 180kg dead is on!!

[rwgm103]

Training 19/07

Bench 65 x3, x3, x3, x3, x3, x3 x3, x3
3 board bench 85x5, 87.5x5, 90x5, 92.5x2, 95x2

Lying frenchpress (20) 3x8
Standing Military Press (35) 3x8
Tricep pushdowns 3x8
Front and side raises 2 sets of 12
Curls (22.5) x10, (20) x8
Abcrunch (30) 4,6,4
Grip

Not a bad session. Can someone possibly tell me how I should make my bench routine progressive? I'm using light weights for speed, with 30 second rests between sets. This is a routine advised by Bulldog from Genesis, so I know he knows what he's talking about, I'm just not sure how the routine should develop. My previous training best was 93kg for 5x5. I started this routine using 60kg. I have increased the weight by 2.5kg the each week for the last 2 weeks. It still feels really light, but I'm thinking if I go up 2.5 each week I'll be doing 80something by the UK open end of September.

Should I not be increasing the weights and just sticking to speedwork?? I understand how speedwork will be helping me to recruit more muscle-fibers and use more strength, but I just don't quite understand how I am supposed to go from lifting 60kg in training to (hopefully) managing a 1 rep max of 112.5-117.5.

Any advice on this would be much appreciated.

[rwgm103]

Anyone fancy taking a stab at answering my training question?

See you at 19:00 Steven

[rwgm103]

Squats: bar x3
50 x3, x3
60 x3, x3
70 x3, x3
80 x3, x3
90 x1
100 x1

All done with a narrower stance, as thw wide stance I was using for a few weeks irritated my right hip. All done onto a box (10.5 inches ish). Over depth.

Deads: 60 x3, x3
70 x3, x3
80 x3, x3
90 x3, x3
95 x3, x3
100 x3, x3

Legpress 60 x8, x8, x8
leg extensions 20 x12, x12
Leg Curls 5 x15, x15
Pullups 7,7,6+

Seated Row 25 x12, x12
AB Crunch 30 x6, x6, x6

[MattGriff]

Am I reading that right? did you do 15 sets of squats followed by 18 sets of deadlifts?:shock::eek::icon_mel::-?

[rwgm103]

Am I reading that right? did you do 15 sets of squats followed by 18 sets of deadlifts?:shock::eek::icon_mel::-?

No mate. It's 11 sets of squats (if you include the set using just the bar) then 12 sets of deadlift. These are all pretty light though - it's meant to be speedwork. I agree it does look quite high volume, but considering the weights are light it's not really that much: If you ignore the set with the bar (squats) it's 8 work sets of 3 plus 2 fairly comfortable singles.

[rwgm103]

26/07/07

Bench Bar x3
67.5 x3, x3, x3, x3, x3, x3, x3, x3
3 Board press: 85 x5
87.5 x5
90 x5
92.5 x5
95 x5
97.5 x5
Frenchpress (20) x8, 8, 8

Tricep pushdown (20) 10, 10, 10

DB Press (17.5) x8, x6, x6

Curls (22.5) x10 (25) x10
Fron&side raises (5) x8, x8
AB Crunch (35) x6, x6, x4

[rwgm103]

Box Squats: (bar) x3
(52.5) x3, x3
(62.5) x3, x3
(72.5) x3, x3
(82.5) x3, x3
(95) x1
(105) x1 (pb)

Deads: (62.5) x3, x3
(72.5) x3, x3
(82.5) x3, x3
(92.5) x3, x3
(100) x3
(110) x3

Legpress (80) x8, x8, x8
Leg Extensions (20) x12, x12
Leg Curls x12, x12

Pullups x8, x8, x5.5
Seated Row x12, x12

AB (35) x6, x6, x6

Slightly narrower stance on the squats seems to be much more comfortable. The box ia pretty low (maybe 10-11") so the squats were well over depth and still felt OK. Hoping my niggling hip injuries will disappear now. Got some fast improving to do on the squatting in order to get where I want to be for Sept though.

[rwgm103]

Bench (bar) x3
(70) x3, x3, x3, x3, x3, x3, x3, x3
3 board press (87.5) x5
(90) x5
(92.5) x5
(95) x5
(97.5) x5
(100) x5

Frechpress (20) 10, 10, 10
Tricep pushdown (25) 10, 10, 10

DB Press (17.5) 8, 8, 7
EZ Curls (20+bar) 10, 10
Front&Side Raises (5) 8, 8
AB Crunch (35) 6, 6, 6,

Bench seems to be improving OK. Had more in the tank, but wanted to hold back so I can can keep improving steadily. First set on 70 was bit slow, but I think I take a couple of sets to warm up. Sets 3-5 wer5e probably the best. 30 second rest intervals used on bench.

[rwgm103]

06/08

Squats (40) 5
(50) 5
(60) 5
(60) 5
(70) 5
(80) 8 was meant to be 10 but tinkerin with stance held me back
(80) 8 quite hard but good

Deads (60) 5
(70) 5
(90) 5
(110) 5 hard & form slipping
(120) 5 (Belt, chalk&evil ammonia sniffing stuff) better! easier than 110

Leg Extensions 15, 12
Leg Curls 12, 10
Pullups 8, 8, 6
(seated) Calf work (10) 12
(standing) (100) 12
AB (35) 7, 7, 7

No (normal) deadlifting for 3 weeks now :o
Will be doing Romanian deadlift and legpress on weeks in between though

[van_halen]

I've finally decided I'm more interested in absolute strength than just muscle building, so I'm starting powerlifting.

I made this exact decision 2 years ago and I haven't looked back once. In fact I'm bigger than ever as well as being a lot stronger! Good luck mate :D

[rwgm103]

I made this exact decision 2 years ago and I haven't looked back once. In fact I'm bigger than ever as well as being a lot stronger! Good luck mate :D

Thanks mate! I'm actually preparing for my first competition as well. At the moment it's looking like the numbers I will lift will be pretty tiny, but I guess the first time round it's all about experience and competing with myself - hopefully some pb's too.

[Never-Satisfied]

Thanks mate! I'm actually preparing for my first competition as well. At the moment it's looking like the numbers I will lift will be pretty tiny, but I guess the first time round it's all about experience and competing with myself - hopefully some pb's too.

I am thinking for you in September at least:

130kg Squat.
110kg bench.
160kg deadlift.

Should make a 400kg+ total. - Which is quite good.


That's not tiny numbers!

[rwgm103]

Yeah that's about what I'm looking at at the moment.

I hoping for deadlift 170+
Squat 140
bench 115+

Not sure how confident I feel about the squat - but it's impoving and the deadlift I'm happy with - but I'll only be training that (on the new once every 3weeks schedule) about another 3 times before end of Sept. I know this must be a good idea as we've been advised to do it by someone that knows his stuff, but it's partly a confidence thing. I'm coming off a diet that drained a massive amount of strength and I feel I just need to get some good sessions in to recover it.

I would be over the moon with a 450 total (that's my target really), but seeing as I'm only feeling confident about the bench I'm not too sure.

Am still enjoying training and know I'm getting stronger but am starting to worry about looking like a muppet only shifting light weights. I will be in the 90kg category and even though it's a novice comp there will be people lifting double what I am.

[Never-Satisfied]

I was the same for my first contest but just go for fun and do your best.

Just think that everybody is worrying about themshelves anyway, especially with competition nerves.



I meant you would do a minimum of those lifts.

[cuntos]

Rob, everyone is nervous before their first comp but do not worry about the weights you are going to be lifting. If you try your hardest and lift somewhere close to your max (hopefully pbs) then everyone will encourage you massively and be impressed that you had the courage to see it through all the way to the platform; a lot of people don't have the balls to compete, but you do (I hope - lol). It doesn't matter if you squat 100lbs or 500kg, if it's a personal best and you really tried then it's great.

A corollary of this is that if you just coast through and do nine easy lifts then we'll tease you for being a lazy wanker!

[rwgm103]

Yes, well I certainly plan to equal all my training pb's, but as they were training pb's and done with poor form, I guess equalling them in a comp would give me real pb's.

Tom, I know it's all mainly about doing your best and I'll certainly be doing that. I'm hoping my brother will be competing too, probably in the 82.5s because he's not quite such a honed man of steel as I am (ie. not as fat yet).

I will definitely be going for something adventurous on the deadlift and hopefully on the bench too. Will probably be playing it safe on the squats and would be happy with 3 good lifts.

[cuntos]

Good lad. As long as you have fun, maybe not during the lifting, but after the event if you consider it to have been fun, that's the main thing.

If you don't push yourself you won't think it was fun, believe me, you'll be pissed off and wondering how much you really could have done!

[rwgm103]

Squats: (42.5) x 5
(52.5) x 5
(62.5) x5
(70) x 5

(82.5) x 10
(82.5) x 10

Romanian Deadlift (bar) x5, x5, x5
(30) x5, x5

Legpress (100) x6, x6, x6

Leg Extensions (25) x 12, x 12

Leg Curls (20) x 12, x 12

Pullups 8, 8, 7

AB Crunch (35) x 9, x 9, x 9

Squats felt good. Have definitely found the stance I am comfortable with - quite narrow. Didn't really know what I was doing with Romanian deadlifts, having never done them before and was also hampered by a lack of flexibility.

[rwgm103]

Bench (bar) x 5
(40) x 5
(45) x 5
(50) x 5
(60) x 5
(85) x 5 (better than last week)

2 board bench (92.5) x3
(95) x3
(97.5) x3
(100) x3
(102.5) 3 OK
(105) 2 (rescued on 3rd rep by Kasia)
(107.5) 1- (Kasia jumped in before I could lock out. I got

[rwgm103]

Bench (bar) x 5
(40) x 5
(45) x 5
(50) x 5
(60) x 5
(85) x 5 (better than last week)

2 board bench (92.5) x3
(95) x3
(97.5) x3
(100) x3
(102.5) 3 OK
(105) 2 (rescued on 3rd rep by Kasia)
(107.5) 1- (Kasia jumped in before I could lock out)

Dips 12, 8, 4

DB Press (20) x 8, x7, x6

EZ Curls (25+bar) x8, x8, x6

Front & Side Raises 9x 10, x10

AB Crunch (40) x 6, x6, x6

Benching was OK. Plan is to do more reps on the same weights on the boards next week, then eventually to be able to do same weights on 1 board press and then full motion in a month or so.

Dips - had never done these before, so was pleased with 12 good reps. Was hoping for 15, but not.

6 weeks to go. hmmm....

[rwgm103]

Squats (bar) 5
(42.5) 5
(52.5) 5
(62.5) 5
(90) 8
(90) 8

Legpress (110) 8, 8, 8

Leg extensions (30) 10, 10
Leg Curls (30) 10, 8
Pullups 8 (didn't bother with any other sets as I was to shattered from squat)
AB crunch (42.5) 6,6,6

Was pleased to complete 2 sets of 8 on 90. I am doing these over depth onto a box about 10". This should give me more confidence in the competition for a squat just below parallel.

When squatting I have been told I need to move my arse back first to start the movement (this should make my knees start bending). When I squat like this I feel weaker. I wonder if it is just because I have got used to squatting with a different (incorrect) technique and my muscles aren't trained to perform the correct movement. Sets of 5 next week and week after.

[cuntos]

You are on target to squat more than 140kg. Keep working hard!

[rwgm103]

Thanks Tom. What do you think I would need to be able to do triples with (2 sets) in my last week of training to be on target for 140?

[cuntos]

I haven't seen you squat, so I don't know what you're like, but if you were to do two triples with 115-120 I reckon you ought to be on for 140+ without too much trouble (a single triple at 120 ought to be enough). It depends how good you are at doing reps.

[rwgm103]

23/08

Bench (bar) 5
(40) 5
(45) 5
(50) 5
(60) 5
(87.5) 5

2 board press (92.5) 3
(95) 3
(97.5) 3
(100) 3
(102.5) 3
(105) 3
(107.5) 2

Dips 10, 8, 5

DB Press (22.5) 7, 6, 4+

Curls (30+bar) 6, 6
AB Crunch (42.5) 7, 7, 7

Pleased with the bench. Got 2 more reps than last week and this week all the reps were paused, apart from the last 2 sets. I feel I have regained a lot of strength in my mid-section and am hoping this will tell on the deadlift and squat.

[rwgm103]

Sat and Sun: Heavy drinking

Mon: Hangover
Squats: (42.5) 5
(52.5) 5
(62.5) 5
(70) 5
(100) 5 felt good
(105) 5 tough, but wasn't going to fail
(115) 2 tough, but done to depth

Deadlift: (60) 5
(80) 5
(100) 5
(130) 5

Session ended early, as we suddenly realised the gym was closing. Squats felt good today and I'm getting the hang of this moving your arse backwards bit. Deadlifts felt good and was nice to be doing them after a 3 week break.

Good session given that I was hungover. A lot more rest and a bit more eating and next week I'll hopefully squat 110 for 5 for 2 sets. Not sure if I'm meant to wait another 3 weeks before deadlifting again. That would mean only 1 more sesh and shortly before the comp. Will have to check this.

[rwgm103]

Bench:

(bar) 5
(40) 5
(45) 5
(50) 5
(60) 5
(90) 5

1 board press:
(92.5) 3
(95) 3
(97.5) 3
(100) 3 hard
(102.5) 2 hard
(105) 1- (spotter interfered and assisted so not sure if I could have managed it)

Dips: 8, 6, 6
DB Press (22.5): 8, 8, 6
Curls (30+bar) 6, 6
ABS (45) 6, 6, 6

[Never-Satisfied]

I think you would have normally had that 105.

Your looking good for a strong bench at the Open.

[rwgm103]

yep, I hope bench will be OK. Think I'll have a much better idea in 10 days or so when we do our first sesh not using any boards, just full ROM.

Squatting tomorrow. Looking forward to it. Going to try something ambitious for my sets. Maybe have another go at a double/triple at the end.

Now we are squatting and deadlifting every week and also getting close to maxing out, I want to be very careful not to burn out/peak too early (i.e. before the comp).

Am thinking I will be conservative in training and hopefully leave the best for the platform.

[rwgm103]

Squat:

(bar) 5 onto box

(42.5) 5 from this point on I didn't use the box
(52.5) 5
(62.5) 5
(72.5) 5
(110) 5 hard & rest-pause
(120) 1 PB hard
(125) fail wasn't totally crushed by it though

Deads:

(60) 5
(80) 3
(100) 2
(120) 1
(140) fail
(140) 1 went away and put some chalk on first
(152.5) 1 PB
(160) fail went up an inch or so though

Squats: were done without the box for the first time. Was a tiny bit nervous about this as it was also the first week I was attempting a heavier single.
Deadlift: was annoyed not to get 160, but was quite tired by this point as we'd been in the gym a long time. Bit of a mixed session.

[rwgm103]

06/09

Bench: (bar) 5
(40) 4
(50) 4
(60) 4
(92.5) 3 good and semi-paused
(95) 1 good
(97.5) 1 easy
(100) 1 ok
(102.5) 1 hard
(105) fail - heavy+tired
(90) 3 easy

DB Press (25) 8, 5
MP (30) 6
Curls (30+bar) 6
AB (47.5) 6, 6, 6

Pleased with the reps on the bench. Will definitely manage more than 100k on the bench in the comp. Maybe 105 in training next week. Have ordered my singlet. Do I need to do a couple of training sessions in it (i.e. 1 squat/ deadlift + 1 bench) to make sure I'm used to wearing it?

[Never-Satisfied]

Great to see how much your bench has improved.

I am expecting you to do 105kg at least at the Uk Open.

[rwgm103]

Squats:

(bar) 3
(40) 4
(60) 4
(80) 1
(100) 1 easy!
(110) 1 good
(120) 1 easy
(130) 1 quite easy, slowed down halfway up, but was never gonna fail.

Deadlift:

(60) 5
(80) 1
(100) 1 easy!
(140) 1 easy and reasonably fast
(160) 1 easy PB
(170) FAIL, but it did move a bit
(165) 1 PB tough, rounded back&slow, but got a good lockout. back fine afterwards

AB crunch (50) 6, 6, 8

This was a good workout. Felt very strong - much better than last week. Was really pleased with the squat, think I had a tiny bit left in the tank, maybe another 5kg. 130 is 1.5 times bodyweight, which I'm quite pleased about. Thinking of opening at 110 at the open.

The deadlift was pretty good too. 160 flew up. 170 was too much after all the other lifting. 165 was tough but ok. Thinking of opening at 140 at the open.

Steven, the race to 180 is indeed on!

[Never-Satisfied]

Hey you forgot to add the deadlift rep of 120kg x1 in.

You done great today really pleased for you. At the Open I will be shouting at you and urging you on!

Wait till I start putting weight on, that 180kg dead will be kid's stuff then. :icon_ton:

[rwgm103]

Hmm, how do I edit a post?

Steven, I think that by the time you have even got to the upper weight limit of the class you're already in (another stone!) you'll have gone past 180, no problem. I am also a growing man, however. In fact, I might just be fatter than I've ever been before. I wonder what Kasia will say when she gets back from her month in Florida. Just as well I bought a 6kg tub of weight gainer yesterday eh.

Good lifting yesterday by the way. 140 = 2.69x bodyweight at the mo. You're kreeping up on triple bodyweight already.

[cuntos]

You both did really well in the squat yesterday. You each got an easy PB and will do more on the day; you can't ask for more than that! Sounds like deadlift went well too.

[rwgm103]

Bench:

(bar) 5
(40) 3
(45) 3
(50) 3
(60) 3
(70) 1
(92.5) 1 bit sluggish
(95) 1 better
(100) 1 good
(105) 1 hard, but ok
(107.5) FAIL (thought I would get this)
(90) 3 slow, but felt ok

Dumbell Press (25) 9, 5

curls (32.5 + bar) 8, 4

AB Crunch: rested. was a bit worried I might have done myself a minor mischief after deadlifting & squatting heavy on Monday and then doing heavy weights on the ab machine straight after. I have a few strange twinges in the mid-section/ groin, that I haven't had before, but I think it's ok. Light week next week then week off.

[Lloyd]

Glad to see the reps have come down. When you told me what you were goign to go for a few weeks ago I thought it was too much. Training has come on well and PB's look likely. I will make sure I get them on film!!

[rwgm103]

Lloyd/ Tom/ Anyone else that knows enough to advise

Stephen and I were planning to make the coming week (17th-23rd) a lightish week, then have the following week off before the comp (which is on 30th).
We would like to make our last week another heavy week, to get more good lifts in, giving us confidence for the meet. Given that we deadlift&squat on Monday (tomorrow) and that this would be nearly 2 weeks (13days) from the comp, would this be OK??

[rwgm103]

Decided - contrary to most of the advice I got, to train heavy today.

Squat:

(bar) 5
(40) 3
(60) 2
(80) 1
(100) 1 easy
(120) 1
(140) FAIL . Wasn't totally crushed by the weight and thought I may have gone too deep. Also spent much too long with the weight on my shoulders before squatting.
(132.5) 1 easy, more in the tank. prob could have done at least 135

Deadlift:

(60) 3
(80) 1
(100) 1
(140) 1 sluggish
(160) 1 ok
(170) FAIL, moved an inch or 2
(167.5) FAIL

Wore deadlift slippers and socks - felt fine. Was pleased with the squatting. Should have just gone for a 135, which I probably wouldn't have failed. Deadlifting wasn't great. Probably shouldn't have lifted heavy with hindsight, but confident about squatting now anyway. Will eat like a beast and try to sleep as much as possible. Someone pointed out today that the shoes I squat in 9which I've been training in) aren't helping my squat form because they aren't flat soled. Phil Mc from Genesis says he will be judging at the comp. He is quite a srtict judge - buthe's been looking at my squatting and has said the reps he's seen would pass. More worried about the pause on the bench.

[Never-Satisfied]

Hope you done well benching today. Let us know how it goes.

[rwgm103]

Light session today. Thought I'd better listen to advice, which I didn't do on Monday.

Bench:

(bar) 5
(40) 5
(50) 3
(60) 3
(70) 2
(90) 1, 1, 1, 1, 1 (all done with quite a long pause, all easy)

Tricep pushdowns: 3 sets

Was a reasonable workout. Resisted the temptation to test my strength. Hope I feel strong on 30th.

Planning to open at 95. Is this ok?

[rwgm103]

Weighed in at a mighty 88kg.

Then off for a Mexican buffet.

[Mark Robinson]

Mexican buffet? Sounds amazing. Wish I had one of them near me. Be straight there after the gym. Currently eating some chicken with every seasoning I could find in the kitchen on it and some mexican flavoured rice with pinto beans. Yum,

[rwgm103]

Mexican buffet? Sounds amazing. Wish I had one of them near me. Be straight there after the gym. Currently eating some chicken with every seasoning I could find in the kitchen on it and some mexican flavoured rice with pinto beans. Yum,

Mexican buffet was a bit of a disappointment. Can't complain for £4.95 though.

[rwgm103]

UK Open

Survived my first comp, think I'm uninjured and I got 9 good lifts with a few PB's thrown in.

Squat:
(opener) 115 easy
(2nd lift) 130 easy
(3rd lift) 140 fairly easy, could have prob done 5kg more

Bench:
(opener) 92.5 easy and quite fast, felt lighter than it was
(2nd lift) 102.5 easy
(3rd lift) 107.5 fairly easy, prob could have done 2.5kg more

Deadlift:
(opener) 140 easy, nice and fast
(2nd lift) 160 ok, people said it looked easier than I felt it was
(3rd lift) 172.5 bit tough, but it was always going up

Was pleased to get all 9 good lifts. Was also surprised on my 2rd attempts to see I was obviously capable of doing more than I had expected. Lifted raw, so I was particularly pleased with my squat. Depth on all my squats was good - even Phil, who's a strict but wise old judge said so.

I'd like to say a big thank you to everyone at Genesis who's given me advice on training and especially to Steven who's been a good motivator as my training partner. He lifted very well and set yet more British records!

[Mark Robinson]

Congratulations on that, especially the Personal Bests.

[marcg]

nice lifts mate

[cuntos]

A very good first competition. Well done Rob!

[Never-Satisfied]

Would you be able to e-mail me your mobile number because I don't have it written down. Relieved that your Brother has it.


More importantly well done on you first contest. Sure you will be more confident now in the gym and for the future.

You have surpassed me in the deadlift, I can't accept this :mrgreen:

[rwgm103]

Sent you a PM with my number.

Hope you're feeling alright (how's your back?) after the comp.
Am glad we're having a week off actually.

My bro and Tom really enjoyed the day and were both impressed by your lifting.

I did indeed deadlift more than you. BUT, you would have been capable of 172.5 as well I'm sure.... BUT I was definitely capable of 175.... getting interesting isn't it. Am hoping to do 180 before the en of the year.

[rwgm103]

First week of training after comp

08/10/2007

Squat (bar): 5
(50): 3, 3
(60): 3, 3
(70): 3, 3
(80): 3
(85): 3

Deads (60) 3
(70) 3
(80) 3
(90) 3
(100) 3
(110) 3

Legpess (80): 8, 8
Leg extensions (25): 12, 12
Leg Curls (20): 15, 15
Pullups 6, 6
Seated Row 12, 12

All nice n easy, form good. Starting a 6 week cycle, which should see me break my pb's.

[rwgm103]

11/10/07

Bench:

(bar) 5
(40) 3
(60) 3
(72.5) 8, 8, 6 all with good pauses, hit rack on way up on 2 reps of last set
4 board press (100) 5
(102.5) 3
(105) 3
(107.5) 2 all paused

close grip (60) 6 paused, 4 ELBOWS IN!!!

curls (30+bar) 5, 5

Have just learned how to tuck elbows in properly. Mus remember to rotate forearms a bit.

[rwgm103]

15/10/2007

Was feeling tired due to lack of sleep.

Squat (bar) 5
(40) 3
(60) 3
(100) 3, 3, 3, 5 (tough), 5 (hard reps but good)

should have been 3 sets of 5 reps. Thought it was meant to be 5 x3.

Deadlift (60) 3
(80) 1
(100) 1
(130) 3 felt tired, 3, 3, belt on 3, 3

Legpress (150) 6

Legpress (150) 6

Crunch (35) 8

Squats were ok. Deadlifts were better after I remembered to put my belt on.

[rwgm103]

Tired getting when I arrived at gym again. Will be making an effort to get an extra hours sleep before workout days.

Bench (bar) 5
(40) 3
(60) 3
(80) 7, 7, 5

3and a bit board (100) 5
(102.5) 3 easy!
(105) 3
(107.5) 3
(110) 3
(112.5) 3 heavy assist on 3rd
(115) 2 assist on 2nd, spotter possibly too quick to jump in

Closegrip (60) 6, 5

Frenchpress (25) 9, 6

DB Press (25) 4 on right arm, 3 on left - couldn't quite lock out 4th
(17.5) 6

Pushdowns (30) 8, 6
Curls (30+bar) 6, 6

AB Crunch (35) 8, 6

Bench was bas today! Partly blaming this on being tired, also not used to pausing all reps.

Board press was quite good. Had never done more than 107.5 x2 before (that was when the 3 and a bit board was a 3 board). Other stuff was OK too.

Anyone reading this may notice I'm doing some arm curls. The reason for this is that I can deal with getting a bit of a gut - but not having a gut and skinny arms. It's only a small exercise done at the end of the sesh for 2 moderate intensity sets so I'm sure it's not detracting from the rest of my training.

[rwgm103]

Good session. Good night's sleep the night before. Plenty of eating throughout the day.

Squats (25 bar) 5
(40) 3
(60) 3
(80) 1
(115) 3 after the 3rd rep there was, to the amusement of about 6 people behind me, a loud ripping sound from my tracksuit bottoms. They split right up th e middle - I carried on anyway. (belt on) 3, 3

Deadlift (60) 5
(80) 1
(100) 1
(145) 3, 3, 3

Legpress (150) 8, 8

Leg Extensions (25) 12, 12
Leg Curls (30) 8, 8

Pullups 6, 6

AB Crunch (40) 6, 6

Squats all felt good. Were all comfortable sets, could have handled more weight. Deadlifts were good too. Phil McEvoy saw me lifting and said I looked like I was good for 180/ 190, which I was pleased about. Felt strong even on the last set of deads. Tried to use more leg drive. Used deadlift slippers for first time and they felt good.

[Funky_monkey]

Rob, I split my shorts all the time. I never squat in trackies as they ALWAYS rip. Wear shorts and pull the legs up a tad just before you do your set. Solid workouts. Are you on a proper routine or just adding a little weight each week?

[rwgm103]

Hi Funky. Think I won't squat in trackie b's again. It could've been much worse though.

Yep, I'm on a routine set out by steve from genesis. It's a 6 week cycle, with the plan being to beat the lifts that I could have got (i.e not what I did get, but what I was capable of) at the Open:

Lifted at open Hoping to lift in 3 weeks time

Squat 140 150
Bench 107.5 112.5
Deadlift 172.5 180

[cuntos]

Well done Rob.

And welcome to the world of having a massive arse! You have to get stretchy cotton shorts in at least XXL. Or "baggies" which will be tight, but will stretch. LOL!

[rwgm103]

Hm, time to buy my first pair of 'big man trousers' you think?

Next week's session will be tough. Doubles with 160 on deadlift.

I think I'll be without a training partner next week as stephen will be resting up for the worlds.

Are you and Lloyd & co deadlifting and squatting on monday or tuesday evening next week Tom?

[cuntos]

I reckon we'll be benching on Tuesday and deadlifting on Thursday, but Lloyd has a comp this weekend so may should be resting and I'm not sure if Ian is available at the usual times next week. So... we can sort something out. If we're each at a loose end we can train together, or if Ian and I are training together as usual, I can spot you if you want to squat on bench day (probably Tuesday). Or you can deffo squat with either me or me and Ian on Thursday if you like.

[rwgm103]

Back to the journal & hopefully back to training tonight. Neglected things a bit recently because of car trouble and running around london looking for a second hand car to replace my old one.

2 weeks ago:

Bench (bar) 5
(40) 5 felt good
(60) 3 felt good
(70) 1
(90) 5 (paused), 4 (ok but not paused), 4 (hard)
2 board (100) 3 hard
(102.5) 2 slight assist on 2nd
(90) 3, 3 better elbow tuck!!
close grip (60) 5 (good tuck), 5 (good tuck)
French curls (30) 6, 6
Dumbell Press (25) 5
(17.5) 8

Not a great workout

[rwgm103]

Last week:

Squat (25 bar) 5
(40) 3
(60) 3
(80) 1 good
(100) 1 v. easy & v. fast
(127.5) 2 (good & quite easy), 2 (good)

Deadlift: (60) 5
(80) 1
(100) 1 better
(120) 1 good
(160) 1 hard, then gave up. attempted another single halfheartedly
this was meant to be 3 doubles with 160 :(

Legpress (160) 4, 5
Leg Extensions (30) 12, 12
Legcurls (30) 12, 8
ABS (45) 6, 6

[rwgm103]

Last week:

Bench (bar) 5 nice elbow tuck
(40) 5 nice elbow tuck
(60) 3
(80) 1 better tuck, reasonable speed
(100) 2 (tiny assist from spotter), 2 (heavy assist on 2nd)
2 board (100) 3 ok WAS MEANT TO DO 102.5
(102.5) 2? WAS MEANT TO DO 105
Backdown normal bench (85) 3
(80) 3
Dumbel Press (25) 6+
(17.5) 10 v. easy
Pushdowns (30) 10, 10

Curls (35+bar) 6, 6

AB crunch (45) 6, 6

[Never-Satisfied]

Don't be hard on yourself good days/bad days.

Your leg press is coming along!

Looking forward to training again tommorow, see you at 19:15.

[Lloyd]

Rob excellent lifting at the open! You had alot more in you. The DVD is behind the counter at Genesis so you can look at your technique. You are getting very strong and will smash those PB's next time easily!

[rwgm103]

wed 07/11

Squat (25k bar) 5
(40) 5
(60) 3 felt good
(80) 1 easy
(110) 1 easy
(140) FAIL (fair bit of assistance needed to get it up)
(140) CLOSE FAIL (tiny assistance needed to get it up)

Deadlift (60) 5
(80) 1
(100) 1 good
(140) 1 slow
(172.5) FAIL (didn't even leave the floor)
(160) 2, 2, 2
(172.5) FAIL (didn't even leave the floor)
Legpress (160) 6, 6 these felt strong

Leg extensions (35) 8, 8
Leg curls (35) 6, 6

Pullups: skipped because I'm going2 train tomorrow n plan2do curls :oops:

AB Crunch (50) 7, 6 felt very strong

A mixed workout. Squat was bit disappointing, but OK considering car stress, lack of sleep + heavy drinking. Deadlift started badly but then turned into a good sesh. The 3 doubles with 160 is what I was meant to do last week. I reckon I am basically 1 week behind schedule.

I have also realised that psychological factors (confidence/motivation) affects my performance significantly. Training on my own and on the back of several sessions meant I wasn't confident - but as soon as I doubled 160 I felt like I could have carried on (could have prob done 2 more doubles). The fact that I did 3 doubles with 160 but couldn't budge 172.5 at all must be down to confidence surely? Especially as it's a weight that I've done before, albeit with the encouragement of a crowd at a comp.

Am planning to do the comp on Sat 17th November if I can still enter. Will train on Monday (squat & deadlift only, going heavy). Even though this is a big "no no" I want to get in 1 really good session to boost my confidence.

[rwgm103]

Rob excellent lifting at the open! You had alot more in you. The DVD is behind the counter at Genesis so you can look at your technique. You are getting very strong and will smash those PB's next time easily!

Cheers Lloyd!

Shall I leave you a tenner (?) behind the desk or wait till i see you?

Will be in tomorrow night anyway.

[rwgm103]

Bench (bar) 5
(40) 3
(60) 3
(80) 1
(90) 1
(107.5) close fail (bout half way up)
(100) 1, 1

2 board (105) 3 ok
(107.5) 1 and a bit
(110) 1 easy

full ROM (100) 1 hard

close grip (62.5) 6, 6

Dumbell Press (25) 8
(20) 9

French Press (30) 9, 9

Pushdowns (35) 8. 5 and a bit

AB Crunch (55) 6, 6

[rwgm103]

Squat (20 bar) 5
(40) 5
(60) 3
(80) 1 OK
(110) 1 EASY
(145) 1 FAIL (Came up a bit)

Deads (60) 6
(80) 1
(100) 1
(140) 1

[rwgm103]

Benching

Worked up 75 x 8

Had about 3 hrs sleep the night before

[rwgm103]

Squat (bar25) 8
(40) 8
(55) 8
(65) 8
(75) 8
(85) 8

Deads (60) 8
(70) 8
(80) 8
(90) 8 TOUGH!

Legpress (120) 10
(80) 10

elevated treadmill 10 mins

[rwgm103]

Started diet on 26/11

was 92.1 kg (14stone 6.75lbs)

Bench (20) 8
(40) 8
(50) 8
(70) 8
(75) 8
(80) 6
(50) 8

close grip (50) 8, 8

Tricep frnechpress (25) 10, 10
Flys (12.5) 8, 8

ez curls (20+ bar) 10, 10, 6

shoulder press machine (20's) 8 easy

ab elevated situ (height 6 + 5kg) 6
(height 5) 8 reps

elevated treadmill 12 mins

[rwgm103]

Box squat (bar) 5
(40) 5
(65) 5
(75) 5
(90) 5
(110) 5
(90) 3

Deads (60) 5
(80) 5
(100) 5
(120) 5
(130) 5 hard + slow

all speed work up to last deadlift set. trying to be more explosive from now on to get more drive. also trying to generally train a bit harder.

[rwgm103]

Bench (bar) 5
(40) 5
(60) 5
(77.5) 5 ok, 5 better position, 5 faster at beginning of set, 5, 5 longer rest then v good set

close grip (65) 5, ok, 5 good!

shoulder machine (22.5 each side) 5 easy
(30 each side) 5 hard

french curls (30) 10, 9

tricep press (35) 6 too heavy
(30) 6

Pullup (shiny, slippery bar) 3
(heavily assisted) 4 DUMBELL ROWS NEXT WEEK

15 MINS ON ELEVATED TREADMILL

[rwgm103]

box Squat (25 bar) 5
(50) 5
(65) 5 OK
(75) 5 good
(90) 5 OK
(115) Complete fail (couldn't move off box, even with spotter)
Took a break of 4 or 5 minutes. Had a think about it. 2 spotters this time. Lots more aggression. (115) 3

Legpress (130) 10
(110) 10

Leg raise (35) 10, 8
Leg curl (30) 10, 8

elevated treadmill: 30 minutes

[Never-Satisfied]

The one session I miss, you don't do any calve work....lazy!

Good work on the box squat...that's quite some weight.

[rwgm103]

The one session I miss, you don't do any calve work....lazy!

Good work on the box squat...that's quite some weight.

Lol. I did think about doing the calf work-for a second or 2, but was tired after box squats. Also thought it was a chance2 skive my least favourite exercise without being chastised... hadn't reckoned with the watchful eye :D

Deadlift (60) 5
(80) 5
(100) 5 ok
(120) 5 better
(135) 5 heavy+slow at end but were always coming up

(10.5 inch) Platform deads (100) 6 speedy
(120) 5 v easy
(140) 5 ok
(160) 3 heavy but ok+felt strong.stopped because i was seeing stars after 2nd.

(elevated ab, height6+5kg) 6
(elevated ab, height6) 8
seated ab machine (no.50) 10

30 mins elevated treadmill.

Platform deads were good fun. Had previously thought that weakpoint in my deadlift was at bottom, i.e. on the floor and tonight confirmed this. I should really do deads standing on a platform, but don't think I want2 as this really puts an extra strain on the back and mine has already been a bit tricky at times.

So do I just work on my strength (i.e. top half of deadlift) and continue training conventional deadlift normally or do i do some deadlifts standing on a platform?

Maybe if i just realy work on being explosive from the floor that will be enough to improve my sticking point?

[rwgm103]

Bench (bar) 5
(40) 5
(60) 6
(80) 5 difficult, 5better, 5v good, 5ok, 5

DB Rows (20) 10, 10
25 nxt time

Frenchpress (35) 8, 8

DB Press (22.5) 7, 6

Tricep pushdowns (35) 7, 4.5

Straight bar curls (30) 10, 10

AB hanging knee raise: 10, 10, 10 short rests
machine crunch (50) 8, 8, 8

15 mins stationery bike, moderate intensity - surprisingly hard.

am down to 88.5 kg from 92.1

[van_halen]

Bench (bar) 5
(40) 5
(60) 6
(80) 5 difficult, 5better, 5v good, 5ok, 5

DB Rows (20) 10, 10
25 nxt time

Frenchpress (35) 8, 8

DB Press (22.5) 7, 6

Tricep pushdowns (35) 7, 4.5

Straight bar curls (30) 10, 10

AB hanging knee raise: 10, 10, 10 short rests
machine crunch (50) 8, 8, 8

15 mins stationery bike, moderate intensity - surprisingly hard.

am down to 88.5 kg from 92.1

Hi Rob, didn't see you this morning as I had to be in work at 8. I reckon you should go up to 100kg rather than down. There's lots more fun to be had :D What do you want to be weighing in at for this comp in April?