Nearly back.. Skinny/fat pics page 25!

Bench Assist/Hypertrophy Day

EZ Bar Skulls

Bar  x10
+10 x10
+20 x8
+30 x9
+30 x8
+30x7

Pressdown

20 x8
40 x8
60 x8
70 x10
70 x10
70 x10
 
DB Shrug

17.5 x10
30    x10
47.5 x10
47.5 x10
47.5 x10

Hammer Curls (less than 1 min rest between sets)

5      x10
7.5   x10
10    x8
12.5 x5
15    x5
17.5 x5

Shoulder Giant Set (5 kg DB's, minimal rest )

Front Raise x15
Bent Over x15
Laterals x15

Front Raise x12
Bent Over x12
Laterals x12

Front Raise x9
Bent Over x9
Laterals x9
 
Workout Time: 1 hour 10 mins


Comment:

The idea of this day is to help the pressing muscles which I have never directly worked, and for hypertrophy.

It is also an excuse for some unashamed pumping and a welcome change of pace.

Nice not having to psyche up or prepare for anything. Is this how the other halve live?

iaink


I see know lol I thought you'd lost the plot?!!!

Wishful thinking Ian, I am quite on the ball at the moment, unfortunately my tactics of harassing girls via Facebook and text isn't paying off, so maybe I have lost it lol.

Squat Day

Back Squat (Making a return after flirting with fronties)

Bar x5
Bar x5
60kg x5
80kg x5
100kg x3
120kg x3
135kg x3
140kg x3
145kg x3, Easy, but want to work on technique.
100kg x3

Bench Press, 20 mins working technique, wrists were killing so left it

Chest Support Row

40kg x5
70kg x5
95kg x5
95kg x5
95kg x5


Comment:

Realised how much I loved back squats today, despite going 35kg under what my best triple was before.

The speed wasn't there. The technique wasn't there. Even the walkout was a shambles.

However, the desire was there as was the enjoyment, and the mentality will return once again.

Plan; Stick below 150kg for next few months, hopefully working up to 150kg for five triples with good form and speed.

Front squats will be used as deadlift assistance, I feel they have been helping the initital leg drive and quad strength for deadlifts.

Back squats... If you want to get strong, there's no way to hide from them.

Nice.

Stonehenge
 
Where the banshees live and they do live well

x2 on everything you just said haha - it's all about the back squat

Some PB's on the unequipped squat so I can reference my progress over the next 6 months or so.

All at 90kg:

207.5kg
185kg competition PB (British Unequipped Champs)
175kg x5

All at 90kg.

The good news is, it didn't take me long to build up to these lifts. IIRC, I went from 170-207.5kg over the period of about a year of fairly consistent training.

I am actually feeling stronger now than before, so hopefully in 2010 I can do a good squat. My front squat strength should mean the quad strength is there.

Areas for improvement:

1) Walkout
2) Staying upright

As I said before, plan is to stay light (sub 150kg) for multiple sets/reps over the forthcoming months.

I feel like i've just had the first filthy session with an ex-gf, I'd try to convince myself I didn't love her.. need her.. but as soon as I went deep with her, I knew why I spent a good few years with her.

LOLOL

Stonehenge
 
Where the banshees live and they do live well

lmfao

For those problems, I honestly think bands would be great for you (surprise surprise I suggested that eh haha). You learn how to walk out heavy band tension, and that will never be a problem again haha

badboy007





I feel like i've just had the first filthy session with an ex-gf, I'd try to convince myself I didn't love her.. need her.. but as soon as I went deep with her, I knew why I spent a good few years with her.

FPMSL!!!
 
Jimbo

Formerly 'lil_jimmy'

I need some vids of my lifts in this journal, but seeing as pics are all I can do at the mo, thought i'd add some, hoping to make the journal more interesting.

I have been doing some more volume and hypertrophy work, and eating more carbs (protein is at a bare minimum though).

Only early days yet, but think i've added a tad of muscle.

cricket_fire


lmfao

For those problems, I honestly think bands would be great for you (surprise surprise I suggested that eh haha). You learn how to walk out heavy band tension, and that will never be a problem again haha

The chances of me using chains, bands or boards are very low at the minute...
 
I'm planning on travelling/working in NZ for a while, already found a powerlifting friendly gym.
 
http://www.powerhousegym.co.nz/
 
I'm not going to do what i've done before, i.e. go travelling, smash it up every night, eat nothing, and come back 25lbs lighter and look ill lol.
 
New Zealand has some good lifters historically (Derek Pomana being one of my early favourites) so could be good to get back to some decent powerlifting training.
 

Looking bigger mate, still got those monster traps.
 
Jimbo

Formerly 'lil_jimmy'

Did you have to have your jeans undone! lol

I'll get some vids when you pop down!

Stonehenge
 
Where the banshees live and they do live well

JimRat


Looking bigger mate, still got those monster traps.
 
Jimbo

 
Thanks Jim, I had good traps before I started training. Just everything else that is rubbish!
 
Don't even start me on chest and arms lol.

iaink


Did you have to have your jeans undone! lol

I'll get some vids when you pop down!

Come on Ian, you know that is a warmup pic I'm going to send to girls unsolicited before they get the full frontal (as long as they haven't threatened legal action by then).
 
Will be interesting to see how bad my form looks on cam!

Press Day (Different gym, back visiting Dad)

Strict Military Press

Bar x5
Bar x3
40kg x3
60kg x3
70kg x1
77.5kg x3
77.5kg x3
77.5kg x3, took grip out a tad wider

Close Grip Bench

Bar x5
40kg x3, all paused 2 secs
60kg x3, " "
80kg x3, " "
95kg x3, last paused. No spotter so just wanted to do a little work.

EZ Skulls

Bar x5
+15 x5
+25 x5
+30 x5, by now I decided to try a different bench, annoyed at my benching

Wider Grip Bench, Controlling descent more

bar x5
bar x5
40kg x5
60kg x3
80kg x2
100kg x1
110kg x2, easy double, with no spotter/lift off

Pressdown, 4 sets

Concentration Curl, 3x8 w/12.5kg


Comment:

I know it was a very odd looking session, not my normal gym and no spotters about, so had to improvise.

Military Press was good, going to shoot for 80kg 3x3 over next few weeks. Feeling strong on this movement.

I initially tried benching in the power rack, but it was horrible, couldn't get set up at all, and wasted 15 mins adjusting all the equipment.

After my rather poor close grip benching, I was panicking that I hadn't done enough work and my recent good benching was a fluke.

An easy 110kg x2 with controlled descent (bouncing may have crept in on some of my recent benching), with no spotter/handoff pleased me. 130kg will go this year, in good form.

WHat age are you and whats your height?

My Journal 

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

 

Hi Shane,

I am a young looking 24 (like Benjamin Button), 5'11.5 and 93.8kg's today.

Pumped!!

Journal

lol, he is pretty ripped!

sessions look solid mate.. good work
as said before too, some big traps on ya!!

  

Bodybuilding Warehouse Board Rep

Mr.M


sessions look solid mate.. good work
as said before too, some big traps on ya!!

Thanks fella, i'm getting there, i'm never going to be pretty, but I want to be healthy.
 
 

http://www.criticalbench.com/Mike-Tuchscherer.htm

Great article for anyone into strength training, thinking man's approach right there.

Good article BB!

Journal

Right, this was a very quick session for a few reasons, see below.

Squat

bar x 5
bar x5
60kg x5
80kg x3
100kg x3, belt on
120kg x3
130kg x3
140kg x3
150kg x3, solid and deep, technique 60% there, no speed.
120kg x3

Workout time: 40 mins

Comment:

Very strange workout. Went to the gym back in the midlands near my dad's, at peak time. Bad move.

The power rack was being used, so went upstairs. Found out I couldn't squat out that rack effectively after 2/3 warmups, pins in weird places.

Had an ok workout in the power rack downstairs, now free. Got a lot of interest off another guy training nearby, who asked lots of questions about power lifting and seem to be amazed by my squatting.

I told him I was very poor, and only getting back into it, but he seemed very impressed and told all his mates how great my squatting was (I think the depth wasn't like anything he had seen before at 140kg+?).

I finished my sets asap as I felt a bit odd with so much attention.

Squats were ok, speed isn't there, but I guess 180kg is my max at the moment, and 83% for a triple after a fair bit of work isn't going to super-fast.

Just keeping at it.

Good squatting bro

Mike Tuscherer is one of the lifters I really admire because he does it all on his own, no psyche up, no death metal blasting.. just gets it done. This is absolutely nothing like me but still something I can appreciate the awesomeness of haha. Kind of reminds me of a Coan or Fedor in his approach

cricket_fire


Good squatting bro

Mike Tuscherer is one of the lifters I really admire because he does it all on his own, no psyche up, no death metal blasting.. just gets it done. This is absolutely nothing like me but still something I can appreciate the awesomeness of haha. Kind of reminds me of a Coan or Fedor in his approach

I think he could defo be the next lifter along the lines of Coan or Siders to come out of USA.
 
There are some great American lifters in other feds, but they don't ever seem to compete internationally against the best lifters in strict conditions.
 
What happened to Siders btw?
 
 

Yesterday's Training

Pull

Deadlift

60kg x3
60kg x3
100kg x2
140kg x1
180kg x1
200kg x1
220kg x1, Fast
220kg x1, No so fast but still smooth

Bent Row

60kg x5
70kg x5
80kg x5
80kg x5
80kg x5

Ab Machine, 5x8 (40)


Comment:

The first 220kg deadlift was fast, i'm sure there was more there, 230kg maybe.

However, i'm holding back for a max in a few weeks time, hoping for at least 230kg, maybe more.

Met another powerlifter down the gym (I was shocked!) and hope to do some training with him soon.

Lucky! I wish i met powerlifters down my gym

Good deads too mate.

Owen


Lucky! I wish i met powerlifters down my gym

Good deads too mate.

There is no rush in powerlifting, often you see guys adding 200lbs or more to their total within a year, then quit or do something else. I was one of them lol.
 
With powerlifting, compared to other sports, and other strength sports even, you have a much longer time frame to reach your peak.
 
There's lots of guys in mid to late 30s and early 40s winning national and international comps after 20 years of training, or more.
 
The fact that you're interested and learning the lifts at a young age is fantastic!

Press Assistance

Strict Military

Bar x5
Bar x3
40kg x3, realise left my wrist wraps at home
60kg x3, wrists painful
70kg x1
80kg x1
85kg x1, not bad, but not the day to go for a PB
75kg x3
70kg x3

Bench Press, Med Grip, Med intensity + volume

Bar x8
Bar x5
40kg x5
60kg x3
80kg x3
95kg x5, Short rest from now on (2 mins)
95kg x5
95kg x5, brought grip in, felt stronger, all sets OK

Incline Hammer Skulls

Bar x10
+10 x6
+20 x6
+32.5 x5
+32.5 x5
+32.5 x5, just going a bit heavier today

V-Bar Pressdown, 5 sets up to 80 x8

Rear Delt Flye, 3 quick sets


Comment:

Just press assistance (shoulders, bench form work, some hypertrophy work).

Not much to note other than my wrists are very weak without wrist wraps, very lame!

Squat Day

Squat

Bar x5
Bar x loads
60kg x3
80kg x3
105kg x3, belt
125kg x3
145kg x3, strong, tech needs work
145kg x3
145kg x3

2 Second Pause Squat, belt off

60kg x2
80kg x2
100kg x2
120kg x2, all good, better position on these

Kneeling Ab Pulldowns

30 x8
55 x8
75 3x8

Side Bends, 3 sets (up to 27.5kg DB's)


Comment:

Plenty of strength on the squats, sure I could have done 3x5 on the top sets but want to work form.

My bar placement is very low, as low as legal I think, and this causes some instability and forward lean at top, although the bar was rolling out of position a tad.

Stance is narrow and will remain so, feel narrow stance squats are one of the best DL assistance moves out.

I'll hit some pb's in the squat next year with good form.

Decent session bb!

Journal

Decent session bb!

Journal

You've got to love Mike T! Def one of my fav US lifters.
 
Some good sessions pal.

Stonehenge
 
Where the banshees live and they do live well

Pulls

Deadlift

60kg x3
60kg x3
100kg x2
140kg x1, belt
180kg x1
200kg x1
222.5kg x1, solid rep, not a battle. Form needs work

Form/Speed work, no belt/no chalk

140kg x1, trying to work on leg drive
140kg x1
140kg x1
140kg x1
140kg x1
140kg x1, position at bottom improving

Barbell Shrug, no chalk (working grip)

60kg x8
80kg x8
100kg x8
120kg x6
130kg x6

Dumbell Shrug

22.5's x8
35s     x8
42.5s  x8
42.5s  x8

Chest Supported Row

40kg x5
70kg x5
100kg x5
100kg x5
80kg x8

Workout time: 90 mins

Comment:

Deads were ok, didn't feel the fastest today given that I squatted heavy two days ago.

222.5kg was comfortable, hopefully get 230kg+ at Ian's next week.

Form needs work, more volume and concentration needed.

Dave284 got a pb at mine this week of 232.5kg :)

Stonehenge
 
Where the banshees live and they do live well

Ian, the 232.5 is within the realms of possibility, a 220kg triple is crack pipe dreaming for now...

Squat/Bench

Squat

60kg x5
100kg x3
140kg x3, belt on
160kg x2
170kg x1
180kg x1, not a battle
140kg x5, better tech

Bench Press

Bar x5
60kg x5
80kg x3
100kg x2
110kg x1
117.5kg x1
122.5kg xm, lost concentration
120kg x1, comfy, more there when switched on
110kg x2
100kg x4


Comment:

Really good session, trained with another guy I met down the gym who has trained with some very good lifters and has some good lifts himself.

The 180kg squat felt easy, instinctively I knew at least 190kg was there but didn't want to push it.

195/200kg shall go this year, but for now want to work on technique, speed and getting plenty of volume in.

I had a think and I haven't done any heavy singles on bench for since early 2006, so my head couldn't quite focus on straining against a single.

120kg is actually as heavy as i've gone on bench, this time without arse coming off and no bouncing.

Guy I was training with said 130kg will go soon, and I am inclined to agree.

Training weds (heavy), very light deadlift Thur (no heavier than 160kg), then rolling down to Southampton to lift with Iank on Sat'y, looking forward to it!