Grants quest to manly strength and alpha power!

12/9/09 legs

squats

60 kg x 12 60 kg x 10 100 kg x 1 130 kg x 1

160 kg x 1
150 kg x 10 pb all good depth
180 kg x 1 easy rep
when i racked the 180 kg i felt a twinge in my left knee, and after that it had a kind of tendonitus type feeling within the knee cap kind of like the one common in elbows..
130 kg x 1 atg paused for 4 seconds
140 kg x 3 ATG paused for 4 seconds not bad, maybe had another

11'' box squat (first time doing these)

100 kg x 1
120 kg x 3
125 kg x 3
130 kg x 3
140 kg x 2 not to failure

front squats

100 kg x 1
110 kg x 1
110 kg x 1
120 kg x 3
130 kg x 1 very easy
142.5 kg x fail with wraps, confidence issue..

not not bad today, im sure ive got a 200 kg parallel squat in me
im just hoping this knee pain is serious and will clear quickly ready for big deads on wednesday!!
definatly got that 142.5 kg front squat in me, before i did the lift i my mind was on my knee ache, and it knocked me off game , i know for sure i will get it next week.

well knee is quite painfull today, and only when bending down though feels ok to walk, but certainly wont be able tro do deads on back day which is a shame.

13/9/09 push

bench press

60kg x 12 60 x 10 100 x 1 120 x 1 130 x 1

150 kg x 3 pb http://www.youtube.com/watch?v=poVIY48V8Ig
130 kg x 7 good
100 kg x 16

inlines

1 x 15
1x 5
1x 17 didnt take note of weights

lying down db tri ext (first time doing these)

22 kg x 6/6
            6/6
            6/6

strict press

60 kg x 1
70 kg x 1
75 kg x 1
80 kg x 1
85 kg x fail tricep and shoulder nailed after the benching!

ok not bad today 150 kg x 3 is not bad, it was really hard certainly wont have a 4th in me for a while.

next week im going to see how many times i can rep 100 kg im going for 20 i think ive got that.

just got to watch my weight ive been taking in 5000 cals and ive gained a few pounds of fat over the last 2-3 weeks, i dont want to go over 210 in the monring. im around 209 currently will up the cardio on the cross trainer next week.

16/9/09 shoulders

push press

60 kg x 3
80 kg x 3
100 kg x 1
105 kg x 1
120 kg x clean but fail on press.. not leg drive due to sore knee!
90 kg x 8 could of got 9

1 arm snatch

50 kg x 1/1
55 kg x 1/1
60 kg x fail fail i could get no power off the floor because of the knee, i will get it as soon as my knee heals

lat riases

3 x 10

cables

3 x 10

not too bad, ive got that 120 kg push press in me, i was very happy that i managed to clean the weight up because of the knee, im actually struggleing to squat my own bodyweight at the moment because of the pain, but i think it is getting better.

17/9/09 back

deadlifts off 4 '' block

60 kg x 12
100 kg x 6
140 kg x 6
180 kg  x 8
220 kg  x 3
260 kg x 1
270 kg x fail
220 kg x 3 without straps
chins

1 x 10
1x 8
1 x 10

lat pull downs

1x 11
1x 8
1x 7

db rows

2 x 10

deadlifts were ok i have that 270 kg in me, its just i did to many warm up sets before hand, i pulled the 180 kg really quick probs got more than 8 reps, and due to the speed my back felt a bit lactic acidy.
the 270 did go up but couldnt lock it out, im blaming my bad knee since the right side went up nicelt but the left didnt lol, but today it feels really good so no excuses for next week! going to go lighter next week off the floor give my back a rest!

Ended up going the gym last night out of boredom wanted to do some cardio but felt quite energetic, so it started doing some db and one arm snatchs

and finally after 11 weeks of failure

I 1 arm barbel snatched 60 kg!. I was over the moon however left my phone in the car so didnt video it, but i will get it again on shoulder day, i  was very happy.

18/9/09 arms

close grip bench press

120 kg x 9 pb
152.5 kg x fail not too far away
100 kg x 16  pb for the 3rd set

close grip seated bb shoulder press super set ex curls

60 kg x 1
80 kg x 1 very easy
90 kg x 1
100 kg x 1
102.5 kg x 1
105 kg x fail not too far away at all

ex bar curls

25 x 12
40 x 8
50 x 8
60 kg x 9 pb slight cheats towards the last 2-3 reps
60 kg x 4 super slow and strict

over head ez bar skulls

60 kg x 8

alternative db curls super set 1 arm overhead exts

23 kg x 10/10
23 kg x 8/8
20 kg oly bar x 42 burnnnn

23 kg x 8/8
            8/8 pauses at the botton on these


ok not bad 120 kg x 9 is good on close grips. and 102.5 kg is decent on close grip militery if i was fresh id prbs have 107.5 kg on that and 110 kg normal grip.. getting stronger but also fatter 5000 cals a day ftw!

20/9/09 legs

squats

60 x 12
60 x 10
100 x 1
130 kg x 1
165 kg x 1 without belt very easy
185 kg x fail 1 '' below parallel  cant believe this. it flew up and i failied 3/4 of the way up, again it was confidence
185 kg x fail
140 kg x 6 ass to floor as far down as possible

front squats to parellel

100 kg x 3
110 kg x 3
130 kg x 1 very easy
145 kg x 1 pb with wraps.
130 kg x 1 atg
120 kg x 2 atg

11 '' box squats

100 kg x 3
120 kg x 3
130 kg x 3
140 kg x 3 not to failure

ok not bad today got a good pb on front squats. im still confident if i was fresh i could squat 200 kg.

20/9/09 push

bench press

60 x 12
60 x 10
100 kg x 1
130 kg x 1
140 kg x 1
130 kg x 8  nearly 9 was very close..
100 kg x 19 pb burnnn
130 kg x 1 paused rep 2 second pause on chest
140 kg x 1 2 sec pause on chest
150 kg x 1 touch chest then leg drive

incline bb press

60 kg x 18
70 kg x 13
80 kg x 10

push press

60 x 3
80 x 3
90 x 1
100  x fail

ok not too bad today i was so close to 130 kg x 9 on bench it went 3/4 of the way up. maybe if i had of not gone up to 140 kg in the warm ups i may have got it, next time i will get 9 for sure though.

shoulder were toast by the time i got to the push presses, all my incline reps are really slow.

rest day today, might do some cardio i think im overtrained at the moment im feeling quite sore in alot of different places hopefully get a good 8 hours sleep tonight then hit some pbs on shoulders!!!

Feeling good today, hopefully will get some nice pbs

Strong recently Grant.

Does competing interest you? I think the best option for you is GBPF unequipped as you are in the NW, that will be tested.

There is little activity from the BPC or BPO in NW.

Also... do you have a car?

Get down Adlington Barbell for a training session. Maybe liaise with FatPete on the timings and come down when the coach and most the competitive lifters are in, it's a great place.

hi mate, yeah since i got back off holiday ive been eating like crazy! no drinking prity strict im looking to compete but not at the bodyweight im at now, im around 210 with alot of fat round my mid section ideally id like to compete around 195-200 pounds, yeah i will have to look into that powerlifting fed, only problem is ive ran 2 cycles of H-drol last one was around 4 months ago so technically im not natural so dont think id be able to enter that one havent touched any harder stuff yet though. Id love to train at adlington or that olympic strength gym i currently train at fitness first and its very comercial lots of machines and dbs only to 46 kg.. im definatly going to look into it!

p.s i have got a car but hate driving very nervous! havent driven any firther than 10 miles from my town in 3 years lol!

23/9/09 shoulders

clean and push press

60  kg x 4
80 kg x 4
100 kg x 1 very easy
125 kg x fail couldnt quite clean it up
90 kg x 9     (might have got 10 was holding my breath and not concentrating lol)
100 kg x 3 couldnt lock the forth out
at this point the big PT came in and challenged me to try to push press 120 kg so i took the challenge but...
120 kg x clean but fail on press.. had it if i was fresh

one arm bb snatchs

50 x 1/1
        1/1
60 kg x fail/1  pleased with that however i wasent in the middle of the bar, and altho  i locked out the bar was on a diagonal at the end so didnt look nice at all haha

strict press from rack

60 kg x 1
70 kg x 1
80 kg x 1
90 kg x 1 easy
92.5 kg x fail.. didnt quite lock out

strict front lat raises

3 x 10/10 cant be bothered mentioning the weight i usually stay light and go for a nice burn and pump.

cable rear lat raise

3x 10/10

shoulders were burning by the end.. the PT is trying to get me to train with him hes a competing bodybuilder looks very very good, 16.5 stone ripped 20 inche arms.. he says his mate organises the strongman stuff for the northwest so he has acsess to alot of equipment, logs axes stones etc might take him up on that offer.

23/9/09 back

16'' deadlifts (bar 2 '' below knee

180 x 6
220 x 5 wtf ****! wanted 8
250 x 1
260 x fail

chins

1x 11
1x 10
1x 8

lat pulls

1 x 12
1x 8
1x 8

nautius row

1x 15
1 x12
1.x 10

ok was pissed at the deadlifts not good enough maybe the heavy powercleans the day before effected them. either way 8 should of been achieved im going to lay off them for a couple of weeks.

ok yesterday went to the gym to just do cardio couldnt help myself thouh so started doing some 1 arm snatchs and this week failed 135 lbs !!! wtf nailed it last week. anyway felt pissed off at that point so went for a 1 rep max strict press since i know ive got stronger since the last attmept 3 months ago, anyway i nailed 95 kg with ease for a strict standing shoulder press, and tryed 100 kg but failed defo got 97.5 kg in me though.

25/9/2009 arms

close grip bench

60 x 12
60 x 10
100 x 1
130 kg x 1 flew up
152.5 kg x 1 easy
155 kg x 1 pb!! very happy with that good clean rep

close grip seated militery press super set olybar curl

60 kg x 1
80 kg x 1 very quick
90 kg x 5 pleased!
100 kg x 2
105 kg x fail prity tired at this point

20 x 15
30 kg x 12
40 kg x 15
50 kg x 11 pb very strict

incline close grip tri ext super set close grip ez curl

40 kg x 15 warm up
50 kg x 16 pb?
60 kg x 4
60 kg x 12 pb

40 kg x 10
40 kg x 11 quciker excentric
40 kg x 10 not bad

ok very good work out today! i was pleased im heading in the right direction.

27/9/09 legs

squats

60 x 12
60 x 10
100 x 1
130 kg x 1
170 kg x 1 belt less 2 '' below parallel very easy
180 kg x 2 belted
142.5 kg x 6 ass 2 '' above ground (as deep as i can go)

front squats

100 kg x 3
110 kg x 3
120 kg x 3
130 kg x 1 very deep
140 kg x 1 with a belt 2 '' below parallel
145 kg x 1 with a belt 1 '' below parallel.

11 '' box squats

100 kg x 3
120 kg x 3
130 kg x 3
142.5 kg x 4 light spot on last rep

ok prity good i went for 3 reps on 180 and failed only just all the reps are well below parallel, to correct depth id probably nail 4.

fronts were decent ive definatly got 147.5 kg in me to good depth.

Have you reached alphaness yet mate? Do you have an alpha glow around you?

Ballbag AKA onefatidiot


Have you reached alphaness yet mate? Do you have an alpha glow around you?

lol! Im getting there! you can never be too alpha. Not sure about a glow im sure thats on the way, but  the more alpha i get the more angry i look ;)