Jackson's Journal

Well have decided to give a powerlifting routine a go and am following the powerlifting routine found in the training articles section here on MT.
 
Stats
Age 21
Height 5'9
Weight 13 stone 2lbs
 
Week 1
 Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps

Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps
 
Workout A
Power cleans – 8 sets of 1 rep
Bench press – 5 sets of 5 reps
Squats – 3 sets of 10 reps
SLDL – 3 sets of 10 reps
Bicep curls – 3 sets of 10 reps
 
Week 2
Workout B
Deadlifts – 3 sets of 8 reps
Leg press – 5 sets of 5 reps
Shoulder press/military press – 5 sets of 5 reps
Close grip bench press (CGBP) – 3 sets of 10 reps
 
Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps
 
Workout B
Deadlifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps
 
 
My sample diet has looked like this in the past few days
 
Meal 1
2 boiled eggs
apple
100g oats with water
pint of skimmed milk
2 pieces of wholemeal toast
protein shake
 
Meal 2
large chicken breast or half a tin of tuna with mashed sweet potato
large salad.
 
Meal 3
4 sandwiches on wholemeal bread
apple
 
Meal 4
2 wheetabix with skimmed milk
 
Train
 
PWO
half a tin of tuna and salad or chicken and salad.
 
Meal 5
Whatevers cooking usually meat and veg last night was ribeye steak, grilled tomatoes, 2 corn on the cob, peas and salad.
 
 

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

best of luck action jackson !!

powerlifting certainly focuses the mind , get the form right and lift heavy !

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

updates?

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

To be honest I've spent the time doing cardio most days. Did a light session of deadlifting to get back into it but didnt go over 110kg.

I'm waiting on the result of a resit if all goes well then I'll start the powerlifting and a course of test if it does not go well then I'm off to join the army so fitness is key.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

You can't bail out of Uni when yuour this close to finishing!!

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

I know but just can't deal with having to repeat the year for one module if it comes to that. You going into your final year now? If everythings fine I've decided not to join hoofers after what you've said so its either libertys or formula one gym.

Was planning on joining the army after uni anyway. I've got all the stuff for my cycle at the moment so If I do join the army I'll keep it for when I'm fully joined.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Second year actually.

Yeah join Liberty, I've already joined up again, been back in Nottingham for 3 weeks already....when do you get your resit results?

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

Might aswell post up the training I'm doing at present until I know what I'm doing.

16kg kettlebell
25 x left hand swing
25 x right hand swing

5x5 40kg clean and press.
 
1.5 mile - 13.14
 
7km cycle - 15 minutes
 
8kg kettlebell
15x left hand swings
15x right hand swings
 
20 press-ups

Everyday will be similar to this with increased runs added in and differing core exercises.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Didn't train till just after 9 this evening;

8kg kettlebell
25x left hand snatches
25x right hand snatches

5x5 50kg bench press
1x5 55kg benchpress
 
1.5 mile run-14.09
9km cycle- 13.14
 
abs workout using 8kg kettlebell.
 
tomorrow will be deadlifting, longer run and possibly an am cycle.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

jackson, im not questioning your running skill , but you can surely do it a wee bit faster ?

always a pleasure to see a man with a kettlebell !!

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

no problem boar! These 1.5 mile sessions are not pushing me just casual pace. Will do a special one for you today.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

training this evening:

8kg kettlebell
25 x Right hand swings
25 x Left hand swings

Power clean 'n' push press
40kg x 5
42.5kg x 5
45kg x 3
47.5kg x 3
50kg x 2 (failed 3rd rep managed to power clean but just couln't get the press)
55kgx 2 power clean
57.5 x 2 power clean

1.5 mile run-11.13
4.94km cycle- 7.32

40kg x 2 power clean 'n' push press
45kg x 5 power clean 'n' push press

Only been doing them for a while but really enjoy the power clean and press. Just need to sort some matting out for the floor and then could try abit heavy and not use energy carefully placing the barbell back down to the floor.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Good stuff mate

"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"

cardio this morning:
7km cycle- 20.22 mins
 
bit of a relaxed cycle this morning, going to leave the 'quicker' cycles till the evenings.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

training this evening:

8kg kettlebell
10 x right hand swings
10 x left hand swings

bench press
45kg x 5
47.5kg x 5
52.5kg x5
55kg x 5
57.5kg x 3
60kg x 3
62.5kg x 2
55kg x 5

3 mile run- 22.06
5 min cycle- 3.05 km

8kg kettlebell
10 x right hand swings
10 x left hand swings

ab workout.

The aim at the moment is just to keep adding weight in each session

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Diet was awful today which reflected in this evenings training:

Power clean 'n' push press
40kg x 5
45kg x 3
50kg x 2
52.5kg x 2
55kg- Failed
 
Power cleans
55kg x 3
57.5kg x 2
60kg x 1
62.5kg - Failed
 
Power clean 'n' push press
40 kg x 5
 
Deadlifts (Was bored and weight was on bar)
40 kg x 15
 
Shoulder Press
25kg x 10
30kg x 10
 
8kg kettlebell
10 x Right hand
10 x Left hand

No cardio.

Managed to increase the weights in the power cleans 'n' push press but really feel quite disappointed that I couldn't do more in terms or reps.

Think tomorrow will just be a long cardio session and then a legs session, which seem to have been neglected on sunday.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

training this evening

clean 'n' push press
30kg x 5
40kg x 5
45 x 5
50kg x 3

8kg kettlebell snatches
20 x left hand
20 x right hand

clean 'n' push press
45kg x 3
40kg x5
40kg x 5

pull ups
5 wide underhand grip
5 close overhand grip

repeat x 2

5 min cycle - no distance recorded (not far about 3 km).

clean 'n' push press
40kg x 5

8kg kettlebell presses
20 x right hand
20 x left hand


what I've noticed is I have no problems power cleaning the weight its the pressing that I'm struggling with. Really need to concentrate on my form and technique as sometimes pressing the 50kg it will fly up yet I'll find it more difficult in pressing the 40kg.

Haven't deadlifted in a while and am promising myselft that tomorrow will be a deadlift session and a longer cardio session.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

No cardio today as I had originally planned but just a quick deadlift session

Deadlifts
40kg x 5
60kg x 5
90kg x 5
110kg x 3
120kg x 2
130kg x 2
140kg x 1
150kg x 1

Good session but I know I'm going to be very sore tomorrow.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Been over 2 weeks since I've trained and my diet has been sh*t. Ate pretty clean today and had a quick session this evening.

8kg kettlebell press
10 x left hand
10 x right hand

clean 'n' push press
40kg x 5
45kg x 3
50kg x 2
55kg - failed
55kg x 1
40 kg x 5
40kg x 5
 
ab workout
 
Am pretty pleased managed a 55kg which I hadn't managed before and had 2 weeks of bad diet and no training.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

just a quick bench session tonight;

40kg x 5
50kg x 5
50kg x 5
55kg x 2
60kg x 2
65kg x 2
75kg x 2
50kg x 5
50kg x 3

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Haven't updated this in a while due to being without a laptop whilst it was being repaired.

nothing major to report, training has been non existent really these last couple of weeks, with probably about 4 sessions on consecutives day but all that changes next week. diet has reflected this, lost a few lbs.
 
Have started training legs again, which I haven't done since I had an ankle operation last year.

Squats
40kg x 5
50kg x 5
60kg x 5
70kg x 1
80kg x 1

leg extensions/curls  (the leg attachment thingy on the end of my bench)
 20 kg x 5
25kg x 5
30kg x 5
35kg x 5


A quick and short session today, emphasis on short.

Clean 'n' push press
50kg x 1
55kg x 1

shoulder press
40kg x 5
40kg x 5
42.5kg x 5
45kg x 5

bench press
45kg x 5
50kg x 5
60kg x 3
70kg x 3

wide grip bench press
40kg x 5
45kg x 5

barbell curls
20kg x 8
20kg x 8
22.5kg x 8
25kg x 8



training will commence next week and WILL be going gym 4/5 times a week. Will be going down with a mate so will at least have a spotter.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Diet wasn't to plan today because I woke up late.

11am- bowl of porridge, green tea, 2 eggs scrambled with 2 wholemeal toast, orange., pint of skimmed milk.

1.30- 100g chicken breast, 50g couscous and mixed salad and pint of skimmed milk.

4.15 - preworkout meal- 22.5g whey protein in water, banana.

5-train

post workout 22.5g whey protein in water

7.00 (planned) - 100g chicken, 50g couscous and mixed salad

Training-
Chest
smith machine (whilst waiting)
bar x 8
bar + 10kg x 8
bar + 15kg x 8
bar + 20kg x 8

Bench
25kg DB x 8 x 3
35kg BB x 8 x 3


CGBP - 20kg x 12 x 3

Arms- bicep curls
5kg BB x 8 x 2
7.5 kg DB x 12 x 3
25 kg BB x 8 x 3

A nice getting back into session.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

are you still at Uni jackson?

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

Unfortunately yes mate . Everything was alright in the end.

Commuting from home though as I'm trying to save money for a business idea.

Hows second year? Still living it up like 1st year?

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

From home....bugger that, where abouts do you live?

are you training at a gym nears your house or at Libertys?

End of Cycle Review+Pictures

*Plyoathlete Crew*
*Muay Thai Crew*

West midlands so it's not far at all.

Training at gear near home, if I was in notts it prob would be libertys but heard good things about the YMCA gym near the sony shop.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Trained this morning today,

Power Clean 'n' push press
warm up 20kg x 8
40kg x 5
45kg x 5
50kg x 5

shoulder press DB (standing)
10kg x 5
12.5kg x 5
15kg x 5

OH extensions DB
5kg x 5
7.5kg x 5
7.5kg x 5
20kg x 5 (two handed).

tricep pulldown
50kg x 5
55kg x 5

Squats
30kg x 8 (warmup)
40kg x 5
55kg x 5
70kg x 5
(am going to be squatting three times a week from now on so nothing major ...yet)

Abs
Hanging knee raises 1 x 10
hanging leg raises 2 x 8

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Trained at home today so nothing much;

BB bench press
20 kg x 5 (warm up)
45kg x 5
55kg x 5
70kg x 5

Squat
20kg x 5 (warm up)
40kg x 5
55kg x 5
70kg x 5

Deadlifts
1 x 60kg
1 x 80kg
1 x 90kg
1 x 100kg
1 x 110kg

BB bicep curls
20kg x 5
25kg x 5
27.5kg x 5

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Late training session this evening.

Had a weigh in - 81kg.

Squats
20kg x 5 (warm up)
50kg x 5
70kg x 5
80kg x 5

Push Press
20kg x 5 (warm up)
40kg x 5
45kg x 5
50kg x 5
52.5kg x 3
57.5kg x 1
60kg x 1
62.5kg x Failed.

BTN strict press
20kg x 5
22.5kg x 5
25kg x 5

OH extensions
7.5kg x 5
10kg x 5
12.5kg x 5

DB rows
17.5 kg x 5 (L + R)
20kg x 5 (L + R)
22.5kg x 5 (L + R)

Was going to do some ab work did a set of leg raises and knee pull ups and then couldn't be arsed anymore.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Was meant to be training chest today but just did not want to so ended up doing another press session and deadlifts.

BTN strict press
15kg x 5 x 2 (warm up)

strict press
15kg x 5 x 2 (warm up)

Clean and push press DB
15kg x 5
17.5kg x 5
22.5 kg x 3
22.5kg x 2
25 kg x 1

bicep curls DB
10kg x 5
10kg x 5
12.5kg x 5
12.5kg x 5

Deadlifts
70kg x 1
110kg x 1
110kg x 1
115kg x 1
120kg x 1.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Training today:

Clean 'n' push press DB
17.5kg x 5
20kg x 5
25kg x 5
25kg x 5
25kg x 3
25kg x 2

Didn't go higher than 25kg, upper back on my right side started to niggle and didn't want to irritate it.

Strict Press DB
15kg x 5
15kg x 5
15kg x 5

Bench DB
20kg x 5
20kg x 5
30kg x 5
35kg x 5

I really hate and find bench so f*cking boring.

OH Extensions
7.5kg x 5
10kg x 5
12.5kg x 5 x 2.

Quick Deadlift session
70kg x 2
90kg x 1
110kg x 1
120kg x 2.

Monday session will be squats, should have done squats today but legs felt a little sore, maybe some cleans and probably deadlifting again.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Terrible session tonight could blame it on not feeling 100% got abit of a cold but just don't think I was that into tonight.


Cleans and strict press
15kgx 5
30kg x 5
32.5kg x 5

Squats
50kg x 5 (warm up)
70kg x 3
Failed

As I went down lower back felt like a spasm and just couldn't push back up. So instead went for the leg press.

Leg press
110kg x 5
140kg x 5
150kg x 5

Lower back felt sore doing these.

Push Press
20kg x 5
40kg x 5
45kg x 5
47.5kg x 3
50kg x 3
52.5kg x 2

BTN Strict Press
15kg x 5
20kg x 5
25kg x 5

DB rows
20kg x 5
22.5kg x 5
25kg x 5.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Woke up today with a wierd feeling in my throat just was not hungry at all, went to the gym without eating and thought I'd have a bad session but was actually good.

Strict Press
15kg x 5
20kg x 5
25kg x 5
30kg x 5

BTN Strict Press
15kg x 5
20kg x 5
25kg x 5
30kg x 5

Seated Shoulder Press
10kg x 5
12.5kg x 5
15kg x 5

Flyes
10kg x 5 x 3

Push Press
40kg x 1
50kg x 1
55kg x 1
60kg x 1
65kg x Failed
55kg x 1
40kg x 8
20kg x 10

Floor to Shoulder Clean DB (both hands done for each weight but one hand at a time).
20kg x 1
25kg x 1
27.5kg x 1
30kg x 1
32.5kg x 1
35kg x 1 (Right only)

Tried to do left arm but couldnt get it up for the 35kg.

OH extensions
12.5kg x 5
15kg x 5
17.5kg x 3

Haning knee raises
15 x 2

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Bit of a random session today;

BB Bench
40kg x 5
55kg x 5
65kg x 5
70kg x 5

(boring)

Deadlifts
60kg x 5
90kg x 2
110kg x 3
120kg x 1

Then decided to do abit of a random thing;

50kg cleans x 10
kettle bell snatches 10kg x 25 left hand
"          "          "          "     x 25 right hand

20 seconds rest

50kg cleans x 5
kettle bell snatches 10kg x 20 left hand
"          "         "           "     x 20 right hand

20 seconds rest

50kg cleans x 5
kettle bell snatches 10 kg x 15 left hand
"          "        "            "     x  15 right hand

20 seconds rest

50kg cleans x 5
kettle bell snactches 10 kg x 10 left hand
"           "        "             "     x 10 right hand

20 seconds rest

finished with 50kg cleans x 5.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

lower bck feels a little sore this morning after yesterday session.

training so far;
cycle
8.2km - 15 minutes

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Training this evening;

Squats
40kg x 8
70kg x 5
90kg x 5
100kg x 5

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Very quick session today;

10kg kettlebell snatches
15 x left arm
15 x right arm

40kg clean n press x 5

20 seconds rest

Repeated this 3 times.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

late session tonight, bit pressed for time.

One hand DB clean n press (done for both left and right)
17.5kg x 5
25kgx 2
27.5kg x1
30kg x 1
32.5kgx 1 (Right Only)
35kg x 1 (Right Only)
27.5kg x 2

Push Press
40kg x 5
50kg x 1
55kg x 1
60kg x Failed
40kg x 10
50kg x 5
50kg x 3
50kg x 4
20kg x 10 strict press

DB rows
25kg x 5
30kg x 5
30kg x 5

Deadlift
60kg x 1
90kg x 1
100kg x 1
140kg x 1
100kg x 5

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Nothing major to report did a 45 minute cardio session earlier 30 mins run, 15 minute cycle.

Had a weigh in tonight 12 stone 12. Aim is to get to about 88kg-90kg, not too bothered about looking good would much prefer strength gains, by march time.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

Picked up a log during the week, had a very quick session with it before I had a shower.

Can't remeber what jason said it weighed think it was around 57/58kg, just under 60kg.

Log and push press x 2

Log Clean
Log + 5kg x 3
Log + 10kg x F
Log + 10kg x 2
Log + 15kg x 2

Got to get the technique right with this, so will not really be adding weight until I have it nailed.

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!