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.
 
 

best of luck action jackson !!

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

updates?

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.

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

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.

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?

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.

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.

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 !!

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

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.

Good stuff mate

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

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

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.

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.

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.

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.

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