Nearly back.. Skinny/fat pics page 25!

Lower Training @ Genesis London

Deadlift

60kg x3
100kg x2
145kg x1
185kg x1
215kg x3, Brutal last rep, stiff legged it tbh, but stuck with it
180kg x1, More leg drive

Back Squat, Was meant to be front squat but wrists killing (?)

Bar x5
Bar x5
60kg x3
100kg x3
120kg x2
140kg x1
155kg x5, Quite comfortabe, a bit Googins esque though (plenty of back)
100kg x3

Comment:

215kg x3 is the heaviest i've ever gone for a triple. Looking back what i've done in the past, I should be good for 235kg-240kg now, not sure whether to continue the build up or go for it!

Squat form needs work, no surprise given I haven't been doing them. 155x5 is 20kg off my best, so at least it shows that by doing heavy front squats and GMs I am keeping in touch with my back squat.

Nice session down a good gym!

It is a great gym- some good kit and plenty of decent bars, think I was using a texas power bar today.

It would be awesome to train with some of the other powerlifters down there!

nice set of deads 007 mate !!

if one gym is gonna have good PL kit, is bulldogs gaff !!

Nice lifting fella, I should really get back on the deadlifts, they helped all my other lifts oddly.

Yes DA I rate them highly as great strength builders, essential for anyone training for sports or strength in general IMO.

Just need to work on my form, it's great on anything up to 200kg, then it tends to go wrong! I've been dipping with the legs, but I think that technique is a bit hit and miss.

May try for a genuine all time PB- 237.5kg with belt only over the next month, then drop back and focus on form and speed for the rest of the year.

Been looking at some of the BDFPA unequipped comps, they seem to offer the most competition for unequipped lifting. May have a bash next year at 100kg. Will need to work on bench though.

Good call. BDPFA are a good crowd. You divisonal would probably be the same as mine (joint southern and south east counties).

Yeah I can see myself lifting with the BPFPA next year, will try to get back to doing back squats and benches more often.

For now, I don't find lifting equipped attractive at all, although I do recognise it can be harder in a way due to the issues equipment introduces.

Plus there's some awesome lifting unequipped in BDFPA, 750kg @100kg is world class IMO.

750 @ 100 is Phil Boham (spelling i never get right) territory. He trains at Catts Gym in Orrel. Although I think he's doing strongman now.

Then you have Dave Bonner doing approx 680 (at his best) in 90kg class @ +50 years of age! One of the most compitant and confidant lifters I have been in a flight with. Or nearly 600kg @ 67.5kg for Stu Ford (inc 250 deadlift!). Pound for pound one of the best in the country (drug tested).

Def some class lifters in the fed and good depth in some classes. I miss lifting for em, but there ya go.

I think if you want to compete against the best in the country, GBPF is the winner,in that the IPF has far greater strength in depth than the WPC.

The guy who got 750@100 in 2009 was Simon Marshall, from East Mids, haven't heard of him before though.

badboy007


I think if you want to compete against the best in the country, GBPF is the winner,in that the IPF has far greater strength in depth than the WPC.

The guy who got 750@100 in 2009 was Simon Marshall, from East Mids, haven't heard of him before though.

Are yes. Don't think he lifted for them last year?

Very impressive squatting (and DLing) - what do you thing your max is right now?

How far apart are your hands on the bar when you squat? How wide is your stance? Toes straight forward or pointed out? Sorry for the questions!

Jimbo

Duuuuuuuuuuuuuuuude you weren't kidding you were hitting up the "UK Westside" haha. Genesis would be an awesome gym to train at!

Nice job hitting a pr triple too bro

lil_jimmy


Very impressive squatting (and DLing) - what do you thing your max is right now?

How far apart are your hands on the bar when you squat? How wide is your stance? Toes straight forward or pointed out? Sorry for the questions!

Jimbo

Hard to guess a max on the squat without actually doing one, but 155x5 actually felt quite easy, and when I first squatted 190kg I was doing 155x5.

So I'd guess 185-190, dependent on the circumstances (i.e.spotters etc). I've always been better at singles than reps.

I used to have my hands very close together when I squatted, as I thought it helped maintained tightness- it probably did tbh. However, as I've got older my flexibility has decreased and my hands are now pretty wide apart, not hands on collars, but pretty wide.

My stance is fairly close, never got on with wide squatting. I use an 'athletic' stance, slightly wider than shoulders with toes pointed slightly outwards. I use a decidedly low bar position, although this can cause some forward lean, I find it makes a massive difference. A lot of IPF squatters use this position, especially those from Russia etc in the lighter classes.

I would love to get a decent squat on record, unequipped, at comp. 210kg would be fantastic!

The hardest thing was squats for me is the walkout and feeling that weight crushing down on my skinny frame!

cricket_fire


Duuuuuuuuuuuuuuuude you weren't kidding you were hitting up the "UK Westside" haha. Genesis would be an awesome gym to train at!

Nice job hitting a pr triple too bro

Thanks mate, it's a public gym but does have some top level lifting there, powerlifters, strongman (current BSM trains there), and bodybuilders.

It has got a nice mono-rack, but i'm not venturing to the dark side just yet lol.

You reckon I should hit a single on the DL soon?

Can never go wrong with a deadlift single

What ya doing 1pm sat? I and a couple of others are taking some singles in the deadlift in Southampton? Tempted to travel again?

I would love to Ian, but I have already booked up to go back to the Midlands.

Would be up for this towards the end of the month if your about?

EDIT: Just checked train prices, going to have to wait till I get my license back lol... Hopefully soon though (DVLA bastards)

At risk of sounding really stupid, why do you seem to avoid too many single DL attempts ?

Coming from someone who can barely walk two days after grinding out a max single I can think of one reason but then again a max double or triple can have the same effect no ? 215k is plenty heavy enough to f*ck your back up if your form / strength is going on the last rep of a triple.

Fair point,

My last max single was on 10th June, so around 6-7 weeks ago.

I used to pull heavy often in the past (often heavy singles 2/3 times a month) but I've had to change that approach.

I now alternate heavy and light deadlifts, to work on form and speed, as I feel a proper build up is essential. Pulling too heavy too often does not work for me.

I think maxing out on the lifts every 8 weeks is about right, if I could make a PB every 8 weeks then I will be doing very well.

So in short, I feel doing heavy singles too regularly is counter-productive, for me at least. In the future if I have a comp I will probably not do any max singles for 8-12 weeks before the comp, as it's on the platform that matters!!

Will be going for a heavy deadlift single soon though, not totally sure when, but i'll have a crack soon! 237.5kg being the aim.