Nearly back.. Skinny/fat pics page 25!

Invest in a bike mate I hate cardio personally, but bought myself one at the beginning of the summer for £50 as I cant afford a car and have noticed a fair change in the 'ol gut area (as per my shapeup pics) ! Deffo worth a think.

Nice lifts by the way

Journal

Thanks fella,

Good idea on the bike, 40 mins 3 times a week would be great!

Will have a look...

badboy007


Press Day

Medium Grip Bench, Moderate Weight for practicing form

Bar x 3 sets
40kg x5
60kg x5
75kg x5
90kg x5 (0.75%)
90kg x5
90kg x5

Strict Military Press

Bar x 3 sets
40kg x3
55kg x3
65kg x3
72.5kg x5, Not a bad set. Pausing for a second or two on shoulders.

Wide Grip Bench, Grip a good hand space wider out than medium grip

Bar x 3 sets, straight away notice that ROM is shorter. Better position
40kg x5
60kg x3
75kg x4
90kg x3
100kg x8, Should have gone for 110 for reps.

EZ Skulls

Bar x8
+10kg x8
+20kg x8
+30kg x6
+30kg x5
+30kg x5

Pressdown/Cable Curl supersets, 10 mins of various, up to 70/45

Cardio (!): 20 mins elliptical, 200kcal


Comment

The reason my bench is crap is because i've undertrained it in the past. Now i'm going to hit benches twice a week, with plenty of tricep work.

Going to have to sort out my disgrace of a physique soon. Got to hit my short term goals first though.

Just trying to get stronger.

Some good totty about town today, feel like a dog on heat. May have to pop down to a massage parlour at this rate lol.

Nice workout Mate ! You planning on getting back into some comps ?

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Very possibly, once I am regularly training with a group of other powerlifters or strength athletes.

Not sure whether to go:

BDFPA
BWLA
Strongman?

I love powerlifting, but some of the politics behind the sport in general (all feds) winds me up a little. I can put my head down and just do the lifting, but I like to look at the bigger picture sometimes.

Strongman is more like the Wild West at the moment, little to no regulation, lots of fun and variation, little rules etc, with a large number of comps throughout the year.

One thing about powerlifting is the comps aren't that frequent (unless you are a member of multiple feds), which made me feel quite anxious about competitions and detracted from the most important thing: having fun!

Deadlift

60kg 2x3
100kg x3
140kg x2, belt on
180kg x1,
215kg x1, very fast, decided to try my luck

237.5kg x MISS. This should've gone. Bottled it!

140kg x1, can't be bothered now

Chins

BW x6
BW x6
BW x6
BW x6

Kneeling Ab Pulldown, 10 mins various, up to 80kg x8

Ab Machine, 10 min various, sets of 5

Side Bends, 3x20


Comment:

Main issue was mentally I wasn't there today, I was balls deep in a girl I fancy who I'm going out with tonight as part of a group. Bottler!

The 215 was very fast, should've gone for 230kg or 232.5kg but wanted to feel a genuine PB weight in my hands. I know better, but this is the first deadlift i've failed in months.

Not going to kick myself, but one major thing needs to change, really need to be training with competitive powerlifters at this stage (now i'm pretty much back to my previous levels).

Was quite surprised that two fairly experienced, well built lads down the gym didn't know what a deadlift was. Neither of them had an idea of what a deadlift was, and thought there was a second movement once you had stood up with it!

Going to get any sh1tty part time job I can to finance some training in London with other powerlifters. Probably need an extra £200-£300 a month for better food, supplements, train fares, gym fees and a few bits of equipment i.e. knee wraps and a better belt!

Lets hope your performance anxiety DLing doesn't affect your lovelife :)

Jimbo

Formerly 'lil_jimmy'

Luckily I was on form in the club last night, think I managed to scare a few though lol.

I was balls deep in a girl I fancy

Literally?

and thought there was a second movement once you had stood up with it

I HATE this one.. kills your ego lmao. "Aren't you gonna do anything else with it??" "No, it's fecking heavy!"



Nice try on the pb pal, come back next time and crush it!

fairplay to ya mate !!

ofciurse i remember watching your 242 (suited) at the 2005 MT meet and it blew me away !!

always been a talented lifter mate ..now if you could only complete the lift and get it overhead LOL!!!

im gonna do some powerlifting (if i can get some kit) but strongman ..thats for me !! more comps , and all i wanna do is have fun competing ,im not after winning the world , just fun days out lifting with the lads !!

strongman is brutal though ..its like frikkin war man !!!

strongman ??? AFGANISTAN more like*

*apart from roadside bombs and snipers

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

cricket_fire

I was balls deep in a girl I fancy

Literally?

and thought there was a second movement once you had stood up with it

I HATE this one.. kills your ego lmao. "Aren't you gonna do anything else with it??" "No, it's fecking heavy!"



Nice try on the pb pal, come back next time and crush it!

It's there mate, just going to do a short four week buildup then nail that fcuker!
 
I was shocked experienced gym goers had never seen a deadlift before!

boar


fairplay to ya mate !!

ofciurse i remember watching your 242 (suited) at the 2005 MT meet and it blew me away !!

always been a talented lifter mate ..now if you could only complete the lift and get it overhead LOL!!!

im gonna do some powerlifting (if i can get some kit) but strongman ..thats for me !! more comps , and all i wanna do is have fun competing ,im not after winning the world , just fun days out lifting with the lads !!

strongman is brutal though ..its like frikkin war man !!!

strongman ??? AFGANISTAN more like*

*apart from roadside bombs and snipers

Yeah, that was at the peak of my powerlifting powers!
 
I kind of kick myself when I realise how much better I could be now, if I hadn't stopped lifting for two years..But I'm here now and loving it!
 
Strongman sounds brilliant... Defo up for having a go at that.

Laptop is officially ducked. Hard drive failure, it's only 2 years old too. You buy cheap, you pay twice. Having to use iPhone with oceanus browser, so sorry if my updates don't ale sense, hard to use. 24/08 BEnch, light up to 65x5 (as per 5/3/1 protocol) Military, bar , 2 sets, 40x5, 60x5, 67.5 x3, 77.5x4 (all 1 sec rest. O. Shoulders between reps) Incline skulls, 3 warmups then 27.5 3x6, Pressdown

Oh dear mate! Get a Dell, good value and reliable.

Jimbo

Formerly 'lil_jimmy'

Mate give me a shout if you need a hand getting it sorted.

I can at least test it to see if all it needs is a new hard drive - with some recent upgrade work ive done you might even be in luck and i might have a 40/60/80 hdd to get you out of trouble.

since you're having access trouble my email is chris AT cpcsupport DOT co DOT uk

Definitely do not bin it yet. More than happy to help out a fellow forum member.

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

Mate give me a shout if you need a hand getting it sorted.

I can at least test it to see if all it needs is a new hard drive - with some recent upgrade work ive done you might even be in luck and i might have a 40/60/80 hdd to get you out of trouble.

since you're having access trouble my email is essex_chris AT cpcsupport DOT co DOT uk

Definitely do not bin it yet. More than happy to help out a fellow forum member.

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

Stoopid double posting

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

Deadlift, 60 2 sets, 100x3, 140x1, 180x1, 205x1, 220x1 (fast but a little slow off deck) Good morn (deep no belt) bar 2 sets, 40x5, 60 x5, 80 3x5 Kneeling an pullsown, 70 3x8 An rollout, 10 minutes (learning the move) Machine abs, 4 sets

To clarify, I did abdominal pulldowns and a. Terrible not having a laptop

Get yourself a damn computer!

Good work bro

Adapt and overcome mate!

Front squat, bar 2 sets, 40x3, 60x3, 80x3, 100x3, 120 4x2. mp up to 85kg. Skulls 3 sets. Pressdown 3 sets. Machine row 6 sets

Press Day

Strict Military Press

Bar 3 sets x reps
40kg x3
60kg x3
75kg x3
75kg x3
75kg x3. strong, 77.5 3x3 next week

Close Grip Bench

bar x5
40kg x5
60kg x3
80kg x3
100kg x3
110kg x5, was going for a triple, but 5 was there!

Under time pressure so cut it short.

Comment:

More frequent pressing and tricep work is paying off.

Plan for this week:

Deads and assist Weds

Front squat, bench and pressing assist Fri

Finally realising my rubbish benching in the past has been down to lack of work and commitment to improving!

Strong CG benching! Better than medium grip?!?

Glad to see you've got your computer back, your posts are legible again

Jimbo

Formerly 'lil_jimmy'

thats excellent benching by anyones standards mate !!!

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Very nice work indeed

Stonehenge
 
Where the banshees live and they do live well

Fcking strong mate! Keep it up!

Good job on the benching, especially after overhead pressing!

Journal

JimRat


Strong CG benching! Better than medium grip?!?

Glad to see you've got your computer back, your posts are legible again

Jimbo

I don't have it fixed mate, down the library and limited to 1 hour at a time, (obviously no porn either lol).
 
I think my medium grip may be marginally stronger than close, i.e. by a few kg's, it is only 4" or so wider than my close grip.
 
I think I need to get my bench get out real wide, as wide as legal within powerlifting, given my long arms (not as long as I thought though).

boar


thats excellent benching by anyones standards mate !!!

 
As my first coach said, soon i'll be lifting a "man's weight" (140kg).
 
Hope to really improve next year, just having fun at the moment and remembering how to lift!

Thanks Ian, Owen and No 13 for the encouragement (as well as Boar and Jim). It means a lot that you guys actually bother to read this!

Pull Day

Deadlift (Moderate- still feeling a bit ill/tired)

60kg x3
60kg x3
100kg x3
140kg x2 (belt)
180kg x1
200kg x1
220kg x1, as fast as i've ever done 220kg.

Bent Row (Underhand)

60kg x5
65kg x5
70kg x5
75kg x5
80kg x5
85kg x5

Hyper Extensions

BW x10
+10 x10
+10 x10
+10 x10
+10 x10, All done as explosively as poss w/min rest

AB rollouts, 10 mins various reps

Pull Through

20kg x8
40kg x8
60kg x8
80kg x8

Workout time: 1 hour 15 mins


Comment:

Trying to pick up the pace throughout my sessions.

Deadlift was fast. I need a very short build up before trying to hit 232.5kg or more (227.5kg the most i've done on this comeback, although did hit 215kg x3).

I'm thinking:

215 5x1
220 4x1
225 3x1

Then a shot at 232.5kg. Any thoughts?

Belt is the loosest it's been for a long time, i'm now down to 14 stone 9 (skinnyfat).

your doing really well, will be interesting to see if i can hit 250 kg before you on deads,  i pulled 200 kg x 6 on my second set a few weeks ago, and 210 off a deficit so think i can do 240.

Im no expert, but that many sets before 232.5kg? i'd do less than that if i was aiming to beat a PB. Correct me if im wrong, but it is a PB yes?

Hi mate - i'll be coming to Brentwood High St tomorrow afternoon for an appointment so i could finally get off my arse and meet you to take a look at your laptop if you'd like?

I'm working at home through till late tonight and will be online before i go out in the morning so let me know if you still want a hand.

Sorry for the repeated delays

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

grantonio_1


your doing really well, will be interesting to see if i can hit 250 kg before you on deads,  i pulled 200 kg x 6 on my second set a few weeks ago, and 210 off a deficit so think i can do 240.

So many factors involved mate it's hard to say. Make sure you don't burn yourself out on rep work before hitting singles.

Nice 220 pull.

If your goal is 232.5 I'd go, 200,x1 220x1, 232.5x1 :)
 
No way in hell should you be doing a 4 with 220 and even more suspect is doing a tripple @>90% before attempting a pb! lol

Stonehenge
 
Where the banshees live and they do live well

Owen


Im no expert, but that many sets before 232.5kg? i'd do less than that if i was aiming to beat a PB. Correct me if im wrong, but it is a PB yes?

Hi mate, neither would I lol!
 
I should've been clearer.
 
I meant:
 
WK 1: 215 5x1
WL 2: 220 4x1
 
etc etc
 
May pair it back a little to 3 singles at 220, and 2 singles at 227.5kg.
 
I want 230-232.5kg this month.. and hopefully 237.5kg or more before 2010.
 
I hope I may not even be in the country by then though!

iaink


Nice 220 pull.

If your goal is 232.5 I'd go, 200,x1 220x1, 232.5x1 :)
 
No way in hell should you be doing a 4 with 220 and even more suspect is doing a tripple @>90% before attempting a pb! lol

Hey Ian,
 
Thanks for the advice! See the post above.
 
That was my plan for a short three week buildup.
 
I will be hitting singles from 140kg mate lol. I am a lazy lifter!
 
Ian- I have (in last 6 weeks IIRC) pulled 215kg x3 pb and 200kg x5 PB.
 
Do you think I should do a buildup or just go for the heavy single in the next few weeks? 
 
NB:
 
By 3x1 I mean 3 sets of one/three singles. None of this new fangled Russian/Euro way of writing out reps/sets!!

essex_chris


Hi mate - i'll be coming to Brentwood High St tomorrow afternoon for an appointment so i could finally get off my arse and meet you to take a look at your laptop if you'd like?

I'm working at home through till late tonight and will be online before i go out in the morning so let me know if you still want a hand.

Sorry for the repeated delays

No worries Chris, kind of you to offer. I'm back at my Dad's over the next few weeks in the Midlands, so should be able to get it sorted out there.
 
Thanks again.

I see know lol I thought you'd lost the plot?!!!
 
If it feels good go for it. If you pulled 220 'fast' then you are no doubt in pb range. You could go either way. I'd be inclined to warm up hit 220 and see who it went. If you 'destroy' it game on if not don't. Then drop down to 180 for some singles and take 3-4 weeks to work back up or something?

Stonehenge
 
Where the banshees live and they do live well