Operation: GPP **New Back Pic Page 2**

No.13


Still setting your sights on Jan 2010 for BW overhead?

If I can keep my bodyweight down, I think 92.5kg will go before Feb.. Just need some consistent training in the New Year.

I have a plan.

5x5
1x5
3x3
1x3
2x1
1x1

10 week build up for the big push to bodyweight overhead!

DL and BP

DL

60kg x3
100kg x3
140kg x3
170kg x2

200kg x3, solid but not an all out battle
180kg x3
180kg x3

BP

Bar x5
60kg x3
80kg x3

100kg x3
110kg x3, wrist is causing trouble, so dropped weight
100kg x3, wider grip
100kg x3
100kg x3

Pressdown, 3 sets

Pullover/Extension, 3 sets

Comment:

Good solid work on the deadlift, felt strong.

Bodyweight has creeped up to 93.5, need to drop 2 kilos before Easter.. Much prefer being leaner and fast for Judo.

Solid post-xmas session sheepy. Believe it or not I've actually dropped 1-2lb over Xmas. Though I did have a massive **** yesterday. Ill weigh myself again tomorrow.

Journal

Going away to a mates for a week, hence may not be able to update this. Still not sure what I want to do training wise in the New Year.

The only thing I really want is a DL PB, BW OHP, and 12% bodyfat.. In that order.

Just need to find a balance between: weights, judo, and conditioning.

Think I may try doing something different and phase my workouts this year:

1) Strength phase (Jan-April)
2) Conditioning Phase (April- Sept)
3) Hypertrophy Phase (Sept-Dec)

Why not just do all three at once.

Keep the core lifts as per normal and just add in some conditioning and the odd higher rep stuff as extra's?

Or at least the first 2 things aka strength and a %bf drop?

Stonehenge
 
Where the banshees live and they do live well

Yay to strength, Nay to conditioning

How much of a DL PB d'ya want?

BW OH will soon go aswell, looking at recent goings on.

iaink


Why not just do all three at once.

Keep the core lifts as per normal and just add in some conditioning and the odd higher rep stuff as extra's?

Or at least the first 2 things aka strength and a %bf drop?

Think I will do as you suggest Ian thinking about it. Just need to settle on a routine.

Conjugate is where it's at ;)

1) Dead, Bench (Tricep, rows, shrugs)

2) Overhead Press, DB Press (Dips , chins, rows)

3) Squat, Bench (Lower and Ab work)

Dead, Bench, Overhead and Squat will be trained for strength, the others for hypertrophy (3 sets in the 8-12 rep range).

Also looking at doing the GBPF Deadlift event which I believe is around October time.

Owen


Yay to strength, Nay to conditioning

How much of a DL PB d'ya want?

BW OH will soon go aswell, looking at recent goings on.

I want a 5kg PB to make 240kg. It's been a long time coming believe me!

Thanks Owen, hopefully bodyweight overhead will go soon.

Just a quick note: Been in Liverpool for a week.

Did a couple of sessions, nothing too strenuous to be honest, some bodybuilding type stuff.

Very excited about what the year will bring training wise, both in weights and martial arts.

Made a vow to hit three weight sessions a week NO MATTER what, and i'm sure if I can be consistent, PB's will fall.

Maybe even a return to competitive powerlifting, I just love lifting weights.

Deadlift comp mate?
Any info on this? I'd be well interested!

Found it actually. Im up for that, i'll just sneak into the u18's aswell if there is a category for that.

Owen


Found it actually. Im up for that, i'll just sneak into the u18's aswell if there is a category for that.

Go for it Owen, it would be a good little intro to competitive powerlifting.

DL and BP

Deadlift

60kg x3
100kg x3
140kg x3
170kg x2
190kg x1
202.5kg x3
170kg x3

DL and BP

Deadlift

60kg x3
100kg x3
140kg x3
170kg x2
190kg x1
202.5kg x3
170kg x3

BP

Bar x5
60kg x3
80kg x3

105kg x3
110kg x3
115kg x2
112.5kg x3
100kg x5

Pressdown: 3x8

Pullover/Ext: 3x8

Comment:

Just a nice little session. This is going to be a consistent year.

Judo Night:

Double Post

Judo Night:

Got smashed tonight to be fair, although did some ok ground work (mainly defending). Need to get a lot better conditioned and fitter. Strength is actually my only weapon right now.

Got to decide whether I want to compete in MA or return to PL. I love strength training, but always found the comps a bit dry to be honest..

Will ponder.

Being strong and looking hard in the gym and on the platform is way more important than actually being hard 

20kg to go.

Dave284


Being strong and looking hard in the gym and on the platform is way more important than actually being hard 

lol! Judo training is probably the most demanding thing i've ever done physically, Powerlifting is very demanding but in a totally different way.

That being said, I want a big deadlift and bench this year, so weights will always be part of the regimen!

Solid deadlifting.

Let me know if your still up for a weekend sess down Southampton.. or I could get down your way at some point?

Stonehenge
 
Where the banshees live and they do live well

iaink


Solid deadlifting.

Let me know if your still up for a weekend sess down Southampton.. or I could get down your way at some point?

Im defo up for that Ian, it's looking to be Feb or March now.

I'll give you a shout nearer the time. A lot of it depends on me finding some work, pretty hard at the moment to be honest.

Deadlift is looking up, hopefully get back on track soon.

Damn nice pulling bro

SQ

Bar x5
60kg x5
100kg x5, light wraps from now on
120kg x5
120kg x5
120kg x5, need to keep head up. Knee ok.

DL (moderate)

60kg x3
100kg x3
140kg x2
165kg x2
185kg x1
200kg x1

BP

bar x5
60kg x3
80kg x3

100kg x3
110kg x3
110kg x3
110kg x2, little tired here
100kg x4

Comment:

Nice to be back squatting again. Need to drop the weight on bench and work technique. Feel absolutely shattered today due to judo.

Good liftin brutha

cricket_fire


Good liftin brutha

Just pleased to be back squatting again Keenan!

Squat

Bar x5
60kg x5
80kg x5
100kg x5, light wrap
120kg x5
130kg x5, comfortable. 135kg next week

DL

60kg x3
100kg x3
140kg x2
160kg x2
180kg x2
200kg x2, comfy

BP- Attempted a few sets but wrist playing up


- Good to be squatting again
- Wrist is fcuked.

Upper/Assist

Strict OHP

Bar x5
40kg x5
50kg x3

62.5kg x5
62.5kg x5
62.5kg x3

Incline DB's (palms facing)

16s x5
26s x5
36s x5
36s x3, damn, no motivation today so leave it

DB Skulls , 3x8 w/12kg

Pressdown, 3x10


Comment:

Bit of a nothing session, got real bad depression at the moment, so glad to be down the gym at all.

Also had judo Tuesday night, went OK all things considered.

Lats/Traps

Pulldown, 2x8 (warmup)

Neutral Grip Chins

BW x5
BW x5
BW x5
BW x5

Bent Row (Underhand Grip)

60kg x5
70kg x5

80kg x5
80kg x5
80kg x5

DB Shrug

32kg x12
32kg x12
32kg x12
32kg x12

Facepulls, 3x20

Hammers

8's x8
12s x8
16s x8
16s x8
16s x8

Comment:

Need to decide what i'm training for at the moment. Although, to be honest, at the moment I am just training to get myself out the house for an hour... No work is very boring!

Squat

Bar x5
60kg x5
80kg x5
100kg x5, light wraps
120kg x5, " "
135kg x5, " " Feeling better

Bench

Bar x5
60kg x3
80kg x3
100kg x3

110kg x3
110kg x3
110kg x3

Deads

60kg x3
100kg x2
140kg x2
160kg x2
180kg x1
205kg x2, tired and slow

Comment:

Got some good work in today, especially on the bench.

Deads feel slow, aiming to work up to 215kg x2 over the next 8-12 weeks.

Good squats there dude

Judo (Tues)

Ok session, reminder to get fitter!

Squat

Bar x5
60kg x5
90kg x5

120kg x5, light wraps
130kg x5
140kg x3, still feeling awkward

Bench

Bar x5
60kg x3
80kg x3

100kg x2
110kg x2
115kg x2
117.5kg x2
120kg x1

Deads

60kg x3
100kg x2
140kg x2
170kg x1
200kg x1
215kg x1, easy, more there


Comment:

Bench the strongest its ever been. Squat needs work, feeling a lack of balance.

Deadlift feeling strong, should be moving up to 220kg+ again soon.

Main Goals this year:

Bench 130kg
Dead 240kg
OHP BW

Nice session mate, strong pressing.

20kg to go.