Training - Deadlift
Deadlift
1 x 10 x 70kg
1 x 5 x 125kg
1 x 2 x 175kg
1 x 2 x 205kg

Speed Deadlifts
3 x 3 x 167.5kg

Power Shrugs
3 x 5 x 147.5kg

Stiff Leg Deadlifts
3 x 3 x 150kg

Bent Over Row
3 x 5 x 90kg

Underhand Lat Pulldown
2 x 5 x 200lbs
1 x 4 x 250lbs

Food
9.00 - 1 slice toast, 200ml milk, apple
12.00 - 140g chicken, 2 slices seeded wholemeal bread
15.00 - 200g cottage cheese, 6 oatcakes
PrWO - Porridge, milk, maple syrup
PWO - Whey, maltodextrin, dextrose
PPWO - 140g chicken, brown rice, veg stif fried with little oil, egg and soy sauce
23.00 - Quark, Options

Good session that mate.

Training - Squats
Squat
1 x 10 x 60kg
1 x 10 x 100kg
1 x 10 x 140kg
1 x 6 x 180kg
1 x 4 x 200kg
1 x 3 x 200kg
1 x 4 x 190kg

Super wide stance squats
1 x 10 x 100kg
1 x 8 x 140kg
1 x 8 x 140kg

Leg Press
1 x 10 x 240kg
1 x 10 x 260kg
1 x 10 x 300kg
20 x Drop set to fail starting at 300kg

I'm dead. Gone. Kaput. In pure, unadulterated agony. I hurt in places I didn't realise bodyparts existed...

I went down to another gym today to a squat session with a world champion powerlifter. Talk about intensity...

I won't be walking properly for 2-3 days

Food
9.00 - Porridge and 300ml skimmed milk
PWO - Whey, Maltodextrin, dextrose
PPWO - 2 slices seed bread, tine tuna, extra light mayo
16.00 - 200g cottage cheese, 6 oatcakes, apple
19.00 - Home made lasagne
22.00 - Quark, Options

Log from yesterday.

I still hurt. A lot. Sitting on the loo is a test of courage and steely determination.

Yet I was back training

Training - Bench
Bench
1 x 10 x Bar
1 x 10 x 70kg (all paused)
1 x 10 x 80kg (all paused)
1 x 7 x 80kg (all paused)
1 x 6 x 80kg (all paused)
1 x 5 x 80kg (all paused)
1 x 6 x 80kg (all paused)

Push Press
1 x 10 x 40kg
1 x 10 x 60kg
3 x 1 x 80kg

Lat Raise/Hammer Curl Superset
3 x 10 x 15lbs/30lbs respectively

Food
7.00 - 10 egg whites scrambled, 2 slices seeded toast
10.00 - 200g cottage cheese, 4 rice cakes, apple
13.00 - 2 slices seeded toast, tin mackerel fillets
PrWO - 200g cottage cheese, 6 oatcakes, apple
PWO - Whey, maltodextrin, dextrose
PPWO - Chicken, prawn, brocolli, carrot, pepper, noodle, stirfry

One week since I posted as I haven't trained as my legs were still in agony from THAT squat session. Also I lost no weight in the weigh-in last week - but my eating has been a bit lax, out for meals etc.

Training - Bench
Bench Press
1 x 10 x 70kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 2 x 10.5kg
1 x 2 x 105kg
1 x 2 x 107.5kg
1 x 2 x 110kg
1 x 2 x 112.5kg
1 x 1 x 115kg
1 x 1 x 117.5kg
1 x 1 x 120kg

Push Press
1 x 10 x Bar
1 x 10 x 60kg
1 x 5 x 75kg
1 x 4 x 80kg
1 x 1 x 85kg

Superset - Lat Raise/Hammer curl
2 x 10 x 15lb/30lb

Tricep Pushdown
3 x 10 x No6 (???)

Felt like a good session Haven't been that heavy on the bench for a while, but felt ok. Still such a hard lift for me to improve on but still trying. Pleased with the push press as I was missing the 80kg a couple of weeks ago. Closing in on the bodyweight push press target.

Food
7.00 - 10 egg whites scrambled, two slices seeded toast
10.30 - 100g chicken, apple
13.30 - Sandwich, two slices seeded bread, 100g chicken, mayo, half avocado
15.30 - Yogurt, 6 oatcakes
PrWO - Home-made chicken broth
PWO - Whey, maltodextrin, dextrose
PPWO - Home-made chicken broth, 6 oatcakes
23.00 - Quark, Options

Ok, lost another 1lb this week to take me down to 228lbs.

I'm in Week 7 of the Coan Phillipi Deadlift routine

Training - Deadlift
Deadlift
1 x 10 x 75kg
1 x 5 x 125kg
1 x 2 x 175kg
1 x 2 x 215kg

Speed Deadlift
3 x 3 x 180kg

Power Shrugs
3 x 5 x 157.5kg

Stiff Leg Deadlifts
2 x 5 x 155kg

Bent Over Rows
2 x 5 x 90kg

Underhand Lat Pulldowns
2 x 5 x Stack (220lbs?)

Food
7.00 - Porridge with scoop whey
11.00 - 300g cottage cheese, 6 oatcakes
PrWO - 2 eggs scrambled, 2 slices wholemeal toast
PWO - Whey, maltodextrin, dextrose
PPWO - Chicken tikka, salad, chapati

Poor day of eating as I was running a course in the afternoon and couldn't get food.

No posts over the weekend as I went away to Cornwall.

I trained last night so am posting the details.

Training - Bench
Bench Press
2 x 10 x Bar
1 x 10 x 40kg
1 x 10 x 60kg
1 x 10 x 80kg
5 x 2 x 110kg

Strict Press
1 x 10 x Bar
1 x 10 x 40kg

Push Press
1 x 5 x 60kg
1 x 3 x 80kg
2 x 1 x 85kg
2 x 5 x 60kg

Pushdown
2 x 15 x 6 blocks (?)

Skullcrushers
3 x 10 x 50lb dumbell

Food
9.00 - Bacon Sandwich
13.00 - McDonalds
17.00 - 3 whole eggs scrambled with 2 slices linseed toast
PWO - Whey, maltodextrin, dextrose
PPWO - Rice, chicken, prawns, veg

As you can see the holiday influence was still there as we drove back home yesterday morning!

Well weighed in this morning...up 4lbs since last week - 232lbs

So back on the wagon

Training - Squat
1 x 10 x Bar
1 x 10 x 70kg
1 x 10 x 100kg
1 x 5 x 120kg
1 x 3 x 160kg
1 x 1 x 210kg

Close Grip Bench
1 x 10 x Bar
1 x 10 x 40kg
1 x 10 x 60kg
1 x 5 x 70kg
1 x 3 x 90kg

Just a little session tonight as I train deadlift tomorrow and that is my focus at the moment.

Food
8.00 - Protein and oats in water
11.00 - 200g cottage cheese, 6 oatcakes
14.00 - Pasta and tuna
PWO - Home-made chicken curry, brown rice
22.30 - Quark, Options

Training - Deadlift
Deadlift
1 x 10 x 75kg
1 x 5 x 125kg
1 x 2 x 175kg
1 x 1 x 205kg
1 x 2 x 227.5kg

Speed Deadlifts
3 x 3 x 167.5kg

Powershrugs
2 x 5 x 170kg

Stiff leg deadlifts
2 x 5 x 150kg

Bent over rows
1 x 5 x 95kg
2 x 5 x 75kg (reduced to improve form)

Lat Pulldowns
2 x 5 x stack

Food
8.00 - Whey, oats in milk
11.00 - 200g cottage cheese, 6 oatcakes
14.00 - Pasta salad
PrWO - Tin tuna, seeded bread
PWO - Whey, maltodextrin, dextrose
PPWO - Beef, rice, veg
23.00 - Quark, Options

Posting for Monday...

Training - Bench
Bench Press
1 x 20 x Bar
1 x 10 x 60kg
1 x 5 x 80kg
1 x 2 x 100kg
5 x 2 x 110kg

Close Grip Bench
1 x 20 x 40kg

Military Press
1 x 10 x Bar
1 x 5 x 40kg
1 x 4 x 60kg

Push Press
1 x 5 x 60kg
1 x 3 x 80kg
1 x 1 x 85kg
1 x 1 x 90kg (PB)
1 x 1 x 92.5kg (PB)

Skullcrushers
1 x 10 x 50lb
2 x 10 x 70lb

Lat Raise
3 x 10 x 20lb

Pushdown
3 x 10 x 6?

Really pleased with the improvements to my overhead strength as this was an area I had identified as particularly weak.

Food
8.00 - Whey and milk and oats
11.00 - 200g cottage cheese, 6 oatcakes
14.00 - Pasta salad
15.00 - Apple
PrWO - Maltloaf
PWO - Whey, maltodextrin, dextrose
PPWO - Scrambled egg, 2 slices seeded bread
23.00 - Quark, Options

Hi Chris, nice to speak to you on the phone yesterday. Hope you got the email okay if you have any questions just let me know

ORIGINAL: Hazel

Hi Chris, nice to speak to you on the phone yesterday. Hope you got the email okay if you have any questions just let me know

Thank you for your help. I got your email and am thinking about the best option. Will be in contact soon.

Cheers

1lb down this week - 231lbs

Training - Deadlift
Deadlift
1 x 10 x 75kg
1 x 5 x 125kg
1 x 3 x 175kg
1 x 1 x 205kg
1 x 1 x 235kg

Speed Deadlift
3 x 3 x 167.5kg

Powershrugs
2 x 10 x 170kg

Powercleans (with push press at top)
3 x 5 x 65kg

Food
7.00 - Whey with milk and oats
11.00 - 200g cottage cheese
14.00 - rice, chicken, prawns
PrWO - maltloaf
PWO - Whey, maltodextrin, dextrose
PPWO - Home-made curry, chicken, brown rice
23.00 - Quark, Options

Was at the British Bench Press all weekend so eating not great to say the least.

Training - Bench
Bench Press
1 x 10 x Bar
1 x 10 x 50kg
1 x 10 x 70kg
1 x 5 x 90kg
1 x 3 x 100kg
5 x 3 x 117.5kg

Military Press
1 x 10 x Bar
1 x 10 x 40kg
1 x 5 x 60kg

Push Press
1 x 5 x 70kg
1 x 3 x 80kg
1 x 1 x 85kg

Skullcrushers
3 x 10 x 80lb

Pushdowns
2 x 10 x 8 plates

Really pleased with the bench tonight. Best I have benched for months.

Food
8.00 - 10 egg whites scrambled, 2 slices soya & linseed bread
12.30 - Tin mackeral, 2 slices soya & linseed bread
14.30 - 250g cottage cheese, 8 oatcakes, apple
PrWO - Half a chicken breast, 50g wholewheat pasta, pesto
PWO - Whey, maltodextrin, dextrose
PPWO - Chicken breast, mixed veg, potatoes
23.00 - Tub Quark, Options

Not posted for a couple of weeks as I have been busy and had a small groin injury which has meant that I haven't been squatting or deadlifting.

Bench last week went really well.

Training - Bench
Bench
1 x 10 x Bar
1 x 10 x 60kg
1 x 10 x 80kg
1 x 5 x 90kg
1 x 3 x 100kg
3 x 3 x 120kg
1 x 1 x 130kg
1 x 1 x 140kg

Military Press
1 x 10 x Bar
1 x 10 x 40kg

Push Press
1 x 5 x 60kg
1 x 5 x 70kg
1 x 1 x 80kg
1 x 1 x 85kg

Skullcrushers
3 x 10 x 80lb

Nice log Chris and good training. I enjoyed the Ed C deadlift routine and although not doing exactly the same now I am still using the general scheme.

"Down, down, deeper and down"

Good to see you back on.

Cheers for the comments guys.

I have just contacted James with regard to providing a nutrition plan for me. I think my main weakness is lack of planning and no inbuilt satity recogniiton! I am hoping that having a plan laid out and specific makes it easier for me to stick to.

Looking at having a gentle squat tonight to see how the groin feels.

Cheers

Ok so update from earlier...

Training - Squat and Bench
Squat
1 x 10 x Bar
1 x 10 x 70kg
1 x 10 x 90kg
1 x 5 x 100kg
1 x 5 x 120kg
1 x 3 x 130kg
1 x 1 x 140kg
2 x 10 x 70kg

Bench
1 x 10 x Bar
1 x 10 x 40kg
1 x 5 x 60kg
1 x 5 x 80kg
1 x 2 x 100kg
1 x 1 x 110kg
Shirt on
1 x 5 x 140kg (3 inch block)
1 x 3 x 150kg (1 inch block)
1 x 1 x 160kg (couldn't quite touch chest)

Military Press
1 x 10 x Bar
1 x 10 x 40kg
1 x 8 x 50kg
1 x 5 x 60kg
1 x 20 x 35kg

Took the squats really light tonight as I still have this dull ache on the left side of my groin. The problem is that it hasn't abated in two-three weeks so I am just trying to carry on training light.

Thought I would have a crack with my shirt tonight - only the 3-4th time I have ever bothered to try it on. I am left with some lovely cuts and bruises on my shoulders and arms. I also managed to blow a load of blood vessels in my forehead and around the eyes so I now look like I am suffering with a contagious disease. Still, all good fun...

Food
10.00 - Protein and oats in water
13.00 - Tin tuna, little oil and three slices of Soya & Linseed Bread
PrWO - 6 oatcakes
PPWO - Large packet of sushi, healty living rice and king prawns and a quarter chicken!!

Bench shirts = good, but painfull, fun. Unless you have a mare, then their a pain in the arse.

"Down, down, deeper and down"