On The Road To World's Strongest Man 2015!

Sweet session today, made up for the poor one yesterday. Nose burst open for the first time during training today...it was on CG Bench though so uber gay! :D

01/10/09

CG Bench- 60/6, 100/6, 125/3/3/3, 100/10 Feeling good, dropping down to 115kg for 4sets of 6reps.

Floor Press Lockouts- 110/5, 140/4, 160/1, 170/f Really enjoying these, going to drop to 150kg for some reps next week.

DB OH Lockouts- 40/10, 50/10/15/10

Finished off with pushdowns and cross lateral DB extension.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Totally sick session today, last week I had to rethink my plan for reverse bands due to how hard 280kg for 2 was, now I need to rethink it again! Fixed my hitch too so all pulled today weren't hitched in the slightest. Also, witnessed a guy drop an 80kg bench on his face which was MESSED UP!!!

02/10/09

Reverse Band Deads- 120/6, 170/4, 220/3, 265/5 PB, 280/3 PB, 300/1 PB Really really pleased with these, was only supposed to go upto 265k for 5, but that was so easy went to 280 and that was easy too. Wanted 300kg for 2, but was just too tired after everything else to get the 2nd rep. Think next week will be 300kg for 3.

Speed Deads- 170/3, 200/3/3/3/3/3/3

Bent Over Rows- 70/8, 100/8, 120/8, 150/8, 170/5 PB

Kroc Rows- 2sets of 50kg DB for 20reps each arm

Machine Row- 100/8, 120/8, 150/5 drop to 100/5

Pulldowns- 80/8, 85/8, 90/8

Finished with some hamstring curls and then a sprint on the rower.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Great session today, felt really really strong!

04/10/09

Log Press- 50/3, 80/3, 100/3/3, 120/4 (3PP, 1J), 130/2 PB (Both Jerk), 115/7 PB (6PP, 1J) Really pleased with how log is progressiong especially since its hard to clean. Push Press on log is really improving too!

Farmers Walk- 70/20m, 110/10m, 140/10m, 160/10m (hold at end for close to 10s too), 200/pick up only

Stones- 80kg to 50" working on tackless speed loads over yoke. High loads to 72", 80kg for 2, 90kg for a single and then 100kg for 3 attempts Really pleased with the speed stuff and the high loads, 80 and 90kg stones to 72" was easy, then just kept rolling the 100kg on the cross bar of yoke.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Video from today:

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Fantastic session today, really over the moon about nailing all reps on the axle even though I was feeling tired and press was feeling heavy and slow after log on Sunday!

06/10/09

Axle Press- 50/6, 70/6, 110/4/4/4/4, 125/2, 140/2 PB, 110/8 Really chuffed with this, must have atleast a 150kg axle if not more in me now!

Push Press from Rack- 80/6, 100/6, 110/6 All done no belt and easy reps.

Seated BB Press- 70/6, 80/6, 90/5 PB, 70/10

Finished with rear delt work and rower sprint for a new PB of 473m in 90seconds.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

double post

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Ok session tonight, happy enough with how things went.

07/10/09

Front Squat- 60/6, 100/6, 140/4, 170/2, 190/f/1, 160/4 Belt on from 170kg. Didn't mean to single on 190kg, lost it on way up by leaning forward and then on second set back felt really tired so just went for the one.

Leg Press- 140/6, 220/6, 300/6, 340/6

Karlsen Squat- 100/6, 180/6, 220/6, 260/6

Finished off with high rep leg extensions.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session today, happy with how things are progressing.

08/10/09

CG Bench- 60/6, 100/6, 115/6/6/6

Floor Press Lockouts- 70/8, 120/3, 150/3, 140/6

Standing BB Ext- 50/8, 60/8, 50/10

Finished off with heavy pushdowns and then incline cross lateral extension for high reps.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Another quality session today, happy enough with how things went especially since I didn't sleep well again last night, had an exam today and food intake today hasn't been great.

09/10/09

Reverse Band Deads- 120/6, 170/3, 220/3, 260/2, 300/2 PB, 280/3 Double overhand grip for 120 and 170kg, straps from 220kg and belt from 260kg.

Speed Deads- 170/3, 200/3/3/3/3/3/3

Bent Over Rows- 70/8, 120/8, 150/8, 170/6

Kroc Rows- 2sets of 20reps with 50kg DB

BB SLDL - 60/8, 100/8, 150/6

Finished off with rower sprint. Feeling much more conditioned on these already and consistantly getting 460m and above.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Isn't it time to change the title of this Journal now, Ken?

James Collier
MT Co-Owner & Event Promoter
Like us on Facebook:

James


Isn't it time to change the title of this Journal now, Ken?

Oh aye it is actually! I'll get on it, hope you like the new title!

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Alright session today, got an ear infection and seems like a chest infection is coming on so considering all that think I did alright. Hopefully this will clear fast though cause I want some really productive sessions this week.

11/10/09

Log Press- 50/6, 80/3, 100/3/6, 120/1, 135/1 PB, 80/13 All push press apart from 135kg and then 80kg for 13 were all Viper Press.

Farmers Walk- 70/20m, 110/10m, 150/3m Just felt terrible with these today, not happy at all.

Natural Stones Press- Worked upto a single at 90kg which is a PB from what I remember

Atlas Stones- Worked upto 160kg for 1, then tried 187kg but tacky kept stripping right off, then did another single at 160kg. One motioned a 132kg stone for a PB.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Awesome session today, last week of axle clean and press and hit the new max that I was hoping for!

13/10/09

Axle C&P- 50/6, 70/3, 100/3, 120/1, 140/1, 150/1 PB

Cleans- 60/3/3, 80/2, 100/2, 110/2, 120/2

Seated BB Press- 60/6, 80/4, 90/8 PB

Seated DB Press- 30/8, 36/8, 40/8/8 PB

Finished with some rear delts and sprint on the rower.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Video from today:

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session tonight, think I'm going to switch back to back squats now as I'm starting to get fed up with fronts.

14/10/09

Front Squats- 60/6, 100/4, 140/3, 180/2, 150/6

Safety Bar Squats- 60/6, 100/6, 140/6, 180/6

Leg Press- 100/6, 180/6, 260/6, 300/6/6

Finished with some calf work.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

You should get in touch with a boy up there called Doug Green, he was on the circuit a few years back and was a promising new talent.

I heard he was just starting up again so watch out, he'd be a great training partner for you....he's around 26 and 6'5, I don't know what condition he is in just now but I will look him out, you two seem to have the same drive.

Alright session agan today. Tricep sterngth progressing nicely. Think I may have to try 130kg for a few doubles or triples next week!

15/10/09

CG Bench- 60/8, 100/8, 120/4/4/5

Floor Press Lockouts- 70/6, 120/6, 150/3/3

DB OH Ext- 40/10, 50/10/10/10

Finished off with incline cross lateral extensions and pushdowns.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Great session today and really pleased with the last week of reverse bands. Bring on the next 12 weeks of Ortmayer!

16/10/09

Reverse Band Deads- 120/6, 170/4, 220/2, 270/2, 310/1 PB, 320/1 PB, 290/2 Well pleased with these, back felt terrible to start with, but eased off. Set of 310 and 320kg were hitched, but just dragged up instead of banging the thighs into the bar.

Speed Deads- 170/3, 200/2/2/2

17" Trapbar Deads- 120/3, 170/3, 220/3, 270/3, 320/3, 370/2, 400/1 Belt and straps on from 370kg, was going for 3 reps at 370kg, but plate fell off the bar.

Bent Over Rows- 60/8, 90/8, 130/8

Pulldowns- 80/10, 100/20/20

Machine Row- 90/8, 110/8, 130/8

Finished off with some hamstring work, biceps and the rower sprint.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Great session today, wasn't feeling it too much on the log, but made up for it on the other stuff.

18/10/09

Log Press- 50/6, 80/3, 100/6, 120/1 All easy and done push press.

Farmers Walk- 70/10m/20m, 100/20m, 150/10m, 170/6m PB

Natural Stones- singles with the 65kg and 86kg stones, then a run of 60, 65, 70, 86kg stones

Atlas Stones- warm up run of 80 to 58", 90, 100 and 110kg stones all to 46". Then did a heavy run of 127kg to 64", 132kg to 58" and then 140, 150 and 160kg to 46". Did a few singles with the 160kg to 46" and then a final light run of 100kg to 64", 110kg to 58" and 127kg, 132kg and 140kg to 46". Really pleased with speed on these, first 4 stones on the heavy run was sun 30s, and total time on light run was about 30secs.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

CONDOR


You should get in touch with a boy up there called Doug Green, he was on the circuit a few years back and was a promising new talent.

I heard he was just starting up again so watch out, he'd be a great training partner for you....he's around 26 and 6'5, I don't know what condition he is in just now but I will look him out, you two seem to have the same drive.

Never heard of him, and I've been around the scene for the last 4years. Got training partners here already so all sorted on that front.
 
Who are you, do you compete in strongman in Scotland.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Just went through the motions today, have a chesty cough which is hindering my breathing so couldn't get much air in between reps.

20/10/09

Push Press from Rack- 60/6 (strict)/6, 100/4, 120/2, 130/2, 135/2 PB Really pleased with this, 135kg for the double was stupidly easy. Reckon I've got 140kg atleast for a double in me.

BTN Jerk from Rack- 60/3, 100/3, 120/2 PB Felt good, only used a Rehband neoprene belt. Going to just do these for doubles, hopefully get 135kg for 2 in week 4.

Seated DB Press- 36/8/8/8

Finished off with some rear delt work. Didn't even attempt a rower sprint though! :D

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Sweet session again tonight, another few PBs! Really pleased with how its going, especially as I'm not sleeping properly again, I just lie in bed at night and think about stuff me and my Dad used to do for hours and then end up only getting 3 or 4hours kip. This cold is hampering things somewhat too as its really restricting my breathing, but it seems to be passing so hopefully I'll be clear of it for next weeks training.

21/10/09

Squats- 60/6, 100/6, 140/4, 190/4 PB, 210/3, 230/2 PB, 250/1 190kg for 4 was a beltless PB and the 230kg for 2 was a belt only PB; belt on from 210kg, wraps for 250kg only. Really pleased with these as this was the first night doing back squat for about 6weeks I think. Would like to do 230 for 3 next week followed by 250 for 2.

Front Squats- 100/6, 140/4 All I could manage today, breathing just too laboured with this cold.

Anderson Squats- 70/8, 120/8, 160/8, 200/8

Finished with some leg extensions.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Alright session today, again cold was hamping me, but seemed to ease a little when I started lifting and then got bad again between sets. Happy enough with how things are going.

22/10/09

CG Bench- 70/8, 100/8, 110/4/8/8

Floor Press Lockouts- 70/8, 120/8 PB, 140/8 PB Really pleased with how these are progressing, enjoying the tricep overload too.

DB OH Ext- 40/12, 50/12/12

Finished with pushdowns and incline cross lateral extension.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session tonoight again, was week 1 of the Ortmayer deadslift routine and everything went to plan even though breathing was terrible with the chest full of crap!

23/10/09

Deadlifts- 60/6, 110/4, 160/4, 210/4/4/4/4, 240/2/2, 210/8

T-Bar Rows- 40/10, 80/10, 120/10

Machine Row- 90/8, 120/8, 150/8

Pulldowns- 90/8, 100/8/8

BB SLDL- 70/8, 120/8, 150/8

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Alright one today, happy enough with push press, seated barbell and dumbbells were a disaster though.

27/10/09

Push Press from Rack- 60/6 (3strict, 3PP)/6 (all PP), 100/4, 120/2, 130/2, pb]140/1 PB Happy with these, found where my max is so going to do rep stuff for the last 2 weeks of these.

BTN Jerk from Rack- 100/3, 110/3, 120/3 PB All easy, aim is for 120 for 6 in week 4, I'll go for 4 or 5 next week for these.

Seated BB Press- 50/8, 80/4, 100/1, 80/4

Seated DB Press- 30/8, 40/7/5

Finished with some rear delts.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session today, would of liked another rep on the 250kg, but spotter was holding the plates which made the bar uneven at the bottom and then threw me off.

28/10/09

Squats- 60/6, 100/6, 140/4, 190/3, 210/3, 230/2, 250/1 Belt on from 210kg, wraps on for 250kg only. Should of had a third rep on 230kg and then second rep at 250kg, the 250kg came up fast though, alot easier than last week so happy about that.

Front Squats- 60/6, 100/6, 140/4, 160/4 Belt on from 140kg, all reps easy.

Anderson Squats- 100/4, 140/4, 180/4, 200/2

Finished with some leg extensions then high rep leg press(this was a machine though cause its all the uni gym has)

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session today, nice CG Bench PB. Tris coming on nicely!

29/10/09

CG Bench- 60/6, 100/6, 120/2, 130/2, 140/2 PB, 110/8

Floor Press Lockouts- 100/8, 140/6/6/6

Tricep Machine- 60/8, 80/8, 100/6, 60/15

Finished with some incline cross lateral extension.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Great one today, felt crap but dug in and got week 2 of the Ortmayer routine nailed. Really enjoying the high rep set after everything else.

30/10/09

Deadlift- 70/6, 120/4, 170/3, 210/4/4/4/4, 240/2, 270/2, 210/8 All reps nice and easy; double overhand until 210kg and then belt from 240kg.

Machine Row- 90/8, 110/8, 130/8

Pulldowns- 80/8, 90/8, 100/8

Finished with some hamstring work.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Sweet session tonight, really pleased with how things are coming along! Next week is supposed to be the last week of this, but I'm going to extend it upto the 6week mark so I'll have 2 6week phases just like squat.

3/11/09

Push Press from Rack- 60/6, 100/4, 120/5 PB, 130/3 Should of had the 5 at 130kg, just lost the line on the 4th. Want 135kg for 6 in week 6.

BTN Jerk from Rack- 60/2, 100/3, 120/2, 130/2 PB Really happy with these, week 6 goal is either 140 or 145kg for 2.

Power Snatch- 60/6, 80/2/2/2/2/2, 90/1/1 PB, 70/4/4 Pleased with these, been chasing the 90k for a while, definetly would of been easier without all the 80k doubles before hand, want 100kg in week 6.

Standing BB Press- 70/4, 90/2/3/2/1, 70/10 Decided to switch back to these from seated press, went ok, but not as good as I had expected with the gains I've made on seated strict barbell.

Seated DB Press- 36/6, 40/6, 45/3 PB, 30/11

Finished with rear delt work and then rower sprints since cold is almost gone.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Some very strong lifts and only 21!!!

My Training Journal

Today was probably the worst session I've ever had, got the biggest comp of my life in 4months and just can't be having sessions this bad.

Need to reassess squat, I think one of my biggest problems is that I rely on my belt too much when it comes to the top sets. I'm just getting to the tail end of week 3 of the Ortmayer routine, so that means another 9 weeks left. Those 9 weeks will all be beltless work, heres the plan:

Week 1->3: 3sets of 5reps
Week 2->6: 3sets of 3reps
Week 7->9: 3sets of 2reps

Going to start next week at 190kg for the first week of 3x5 then depending how each week goes I'll assess it and then decide what increment increase the next week should be.

Heres what happened today:

4/11/09

Squats- 60/6, 100/6, 140/4, 180/4, 220/3/1, 140/2, 180/2, 220/2/2, 180/6 Belt on from the first 220kg set, when I went back to 140kg I put belt on to try and get used to wearing it as it didn't feel right on the first 220kgs.

Front Squats- 80/5, 110/5, 130/5, 150/2 All beltless apart from 150kg set.

Finished with leg extension and abs.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

 Good session tonight, nice few PBs so made up for the bad session yesterday to an extent.

5/11/09

CG Bench- 60/6, 100/4, 120/3, 135/2, 150/1 PB, 120/6 PB Really happy with these, all reps were pretty easy, especially the 135 double. Lost the line a little on the 150kg set so that made it harder than it should of been, but still fine. Really pleased with the 120k for 6 aswell as that used to be a very hard set for me when I was fresh, today it felt easy apart from the last one!

Floor Press Lockouts- 100/10, 140/8, 150/8 PB Really pleased with these, improving fast!

Machine Pressdown- 60/8, 80/10/10

Finished off with some heavy pushdowns and then high rep cross lateral extensions.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Hardest day of the Ortmayer routine yet today, weights weren't that high, but the back and hamstrings were totally knackered from the weeks previous sessions. Glad that there is no deadlift next week and I can just beast the upper back with some big weights!

6/11/09

Deadlift- 60/6, 100/6, 140/4, 180/3, 215/4/4/4/4, 245/2, 275/2, 215/8

Bent Over Rows- 60/8, 90/8, 130/8, 150/8

BB SLDL- 100/8, 130/8, 150/6

Would of liked to have done more upper back stuff, but the gym was pack as I'm home for the weekend and jsut no space to move. Will destroy the upper back next Friday back at the uni gym! :D

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session today, although seated barbell was terrible!

10/11/09

Push Press from Rack- 60/6, 100/3, 120/3/3/3/5 Was planning 130kg for 5 today, but first set of 120k felt heavy and form wasn't great so decided to just do some reps. Just my luck that I found the tech on the 3rd and 4th set though, last set of 5reps was too easy!

BTN Jerk from Rack- 100/2, 110/2, 120/2, 130/1 First 130k was easy, then lost the line on the 2nd.

Bench- 60/10, 100/6, 120/6/8 Going to start doing this every second week. Two pairs of exercises will be rotated each week, bench and seated barbell; standing barbell and seated dumbbell.

Seated Barbell Press- 60/8, 70/4, 80/6,5,5, 60/12

Power Snatch- 50/3, 60/3, 70/3, 80/2/2/2/2

Hang Clean- 70/3/3, 80/3, 90/3, 100/2 Not sure about these, just can't keep form consistant and get enough power through the legs.

Finished with rear delt work.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Quality session today, was talking to Carl about squats and we've formulated a plan. Working to a 2/3/5 rep scheme and just going to go by how I'm feeling that day and gradually up the weights.

11/11/09

Squats- 60/6, 100/6, 140/4, 180/4, 220/2, 240/3, 180/10 Belt on from 180kg, 220kg with light wraps, 240kg with tighter wraps. 240kg wasn't too bad, 3rd rep had a little stall but nothing too bad. I think I could have gotten 4reps, but left it as I wouldn't of had the 5th. 180kg for 10 wasn't bad either, reps were easy, but breathing was the main issue!

Box Squats- ~12" box: 60/5, 80/5, 100/3; ~14" box: 120/3, 140/2/2 Liking these, definetly going to help bring up the power from my sticking point.

Anderson Squats- 60/6, 100/6, 140/6, 180/6, 210/6

Finished off with some leg extensions and abs.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session today, out did my estimate for CG bench so really happy as it's a definite showing that tricep strength has increased!

12/11/09

CG Bench- 60/6, 100/6, 130/5 PB/4/3, 110/8 Really pleased with these, plan was initially 130kg for 3x3, but first set was really easy so aimed for 3sets of 5reps.

Floor Press Lockouts- bar+doubled mini bands/6, 70+doubled mini bads/6, 110+doubled mini bands/fail, 90+doubled mini bands/6/8 Huge shock to the system these, the 70kg+bands was easy, but the increased was just insane. Tension even at the bottom was a good 60kgs onto of bar weight.

DB OH Ext- 40/12, 50/20 PB/16 Pleased again with these, haven't done them in a while cause elbows were getting sore, but really pleased with the improvement I've made on them.

Finished off with pushdowns and incline cross lateral extension.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Good session today, no deadlifts as it's week 4 of the Ortmayer routine so did some box squat. Was going to just do light stuff for speed, but got bored and went heavier! :D

13/11/09

Box Squat, parallel box- 60/6, 100/6, 120/2/2/2/2/2, 150/1, 170/2, 200/2, 220/2, 230/2, 240/1 Upped the box height a bit from Wednesday and feels so much better. When I was sitting on the box the hip joint was lower than top of knee. Did all the sets with just a belt and think after a few weeks I could do maybe 260kg for a single, but hopefully a double!

GMs- 70/5/5/5/5/5 Just kept it light and worked on getting low and a good stretch in the hamstrings.

Machine Row- 90/8, 120/8, 150/6

Pulldowns- 80/8, 90/8, 100/8

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Alright today, was feeling quite weird during push press. Sort of hypoglycemic dizzy feeling, but it soon passed and the rest of the workout was good.

17/11/09

Push Press from rack- 60/6/6, 100/4, 120/3, 130/2/3 Was wanting 5 on 130kg, hopefully I'll hit it in next week since its the last week of push press.

BTN Jerk from rack- 60/3, 80/3, 100/3, 120/2, 135/1 135kg was easy, plan was a double but messed my timing up on the second one. Going to aim for 140kg for 2 next week.

Standing Strict Press- 60/6, 70/6, 80/6, 90/5

Seated DB Press- 36/6, 40/6/4, 26/10

Snatch- 60/3, 70/3, 80/2, 90/1/1, 95/f

Finished with rear delts then complexes for cardio.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Alright one today, fancied a big single on the squat so was pleased enough with the results.

18/11/09

Squats- 60/6, 100/6, 140/4, Belt On 180/2, Wraps On 220/2, 240/1, 260/1, 280/f Happy with this, squats are always hit and miss be it belt only or with wraps. All sets including the 260kg felt like they were nothing and reckon I had a double with 260kg in me. Big confidence boost and if I'm hitting 300kg consistantly in wraps and belt by March time for Arnolds Ams I'll be very happy.

Box Squats- 60/3, 90/3/3/3/3/3/3 Just working on speed with these rather than heavy weight.

Anderson Squats- 60/6, 100/6, 150/6, 190/6, 220/3

Finished off with some leg extensions and then abs.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow

Another good one tonight, triceps are feeling destroyed now!

19/11/09

CG Bench- 60/6, 100/6, 120/3, 135/2/3/3, 120/8 PB Well pleased with these, would really like 150kg for 2 by Xmas.

DB OH Ext- 45/10/15/15/13 Just kept these light tonight cause elbow was hurting.

Finished off with some pushdowns and incline cross lateral extensions.

www.phasenrg.co.uk
www.strengthshop.co.uk
www.bulkyboy.com PM for more details
BetterBodies Glasgow