Evening all

As you can see I have been a member here for a good few years and thought it might be worth starting a journal to chart my lifting and eating over the next few months.

Stats
Age: 28
Weight: 237lbs
B/F: 29%

Waist: 42"
Neck: 17"
Bicep: 15.5"
Calf: 17.5"
Thigh: 26"
Chest: 46.5"

As you can see I'm a fat so and so and feel unhealthy at my current weight. So the plan is to clean up my diet to start the process. In a couple of months I plan to purchase a diet plan from our very own James to continue to help me with my goals.

Lifting
I have been training for about 5 years and training in a 'powerlifting' gym for the past 2.5 years.

Squat: 250kg (just belt)
Bench: 130kg
Deadlift: 250kg (just belt)

Due to some recent injuries my lifts are currently (roughly):

Squat: 225-230kg
Bench: 110kg
Deadlift: 225-230kg

Cardio
Sorry...what is this you speak of?

Goals
1) To maintain and improve my strength back to my previous bests.
2) Clean up the diet incrementally.
3) Introduce 45 mins cardio 2-3 times per week.

Where posible I will be posting training and diet - we shall see how I get on.

All the best the everyone in 2008.

Chris

This post covers Wednesday (2/1/08).

Training - Squats
1 x 10 x 60kg
1 x 10 x 100kg
1 x 5 x 125kg
1 x 3 x 150kg
1 x 3 x 180kg
1 x 2 x 200kg
1 x 1 x 215kg (plenty more in the tank)

At present I don't do assistance training for the squat as it has been progressing well. Will continue to see how it goes.

Food
9.00 - Bowl of Fruit & Fibre, 1L Skimmed Milk
12.00 - Wholemeal pasta, tin of tuna
16.00 - Whey and oats in milk & water
Training
PWO - Maltodextrin, dextrose, whey with water
PPWO - Steak, brocolli, advocado, wholemeal pasta
Pre-bed - Myprotein Bedtime Extreme

Not really enough food probably... must try harder

And now today, Thursday (3/1/08)

Training - Deadlift
Having read some good things about the Coan/Phillipi Deadlift routine, I have decided to start the New Year with something a little different.

Deadlifts
Warmup - 1 x 5 x 70kg
Warmup - 1 x 5 x 125kg
Work set (75%) - 1 x 2 x 180kg

Speed Deadlift (60%)
8 x 3 x 145kg (90 secs between sets)

3 Circuits (90 secs between sets)
Stiff-Leg Deadlift - 70kg
Bent over row - 50kg
Pullup - BW
Good Morning - bar

The speed of the workout was the difference; my lack of cardio was showing strongly. Deadlifts and speed deadlifts felt really good. I have never really used progression from low poundages previously and so these felt well within my range. I know that it is going to get considerably more difficult over the next few weeks. The circuit was kept very light to see how things went for the first week. The weight (or lack therof!) of the GMs was due to back problems that I have been having. This exercise seems to really hit the spot where I suffer. I will be increasing the poundages in the coming weeks.

Food
7.00 - Bowl of Fruit & Fibre, 1L Skimmed Milk
10.00 - 6 organic oatcakes, apple, .5L skimmed milk
13.00 - Wholemeal pasta, tin of tuna
16.00 - 2 x Soya & Linseed toast, tin sardines, lemon juice
Training
PWO - Maltodextrin, dextrose, whey with water
PPWO - HOme-made chilli (lean minced steak), brocolli, wholemeal pasta
Pre-bed - Myprotein Bedtime Extreme

Also drank approximately 2.5L water

Pretty good day all in all.

Well first morning of planned cardio for.... about 2 years

10 mins fast walk
10 mins slow jog
10 min fast walk
10 mins slow jog
5 mins slow walk

And in a Forrest Gump style, I also managed to pick up another keen runner - a random dog decided to follow me round as I ran...

Food
Run
10.00 - 5 egg whites, 1 yolk, 1 slice soya & linseed bread
12.30 - James Shake (cutting version)
15.00 - 1 slice soya & linseed bread, tin tuna, half advocado
17.00 - Whey in milk (just to keep me going..)
19.30 - King Prawns, brocolli stir fry with soy sauce
22.30 - .5L Milk, apple

Two mornings of cardio in a row...my body doesn't know what has hit it! What with the DOMS from the deadlifting on Thursday I am starting to stiffen up a goodun!

Out for 50 mins, jogged for about 30mins of that, so not bad for me. And no stray dogs today, which was nice...

Food
11.15 - James Shake (cutting version)
15.00 - Tub of Quark with satchet of Options
18.30 - Whole rainbow salmon, roasted, with brocolli and roasted pepper
22.00 - Tub of Quark, spoonful of organic peanut butter

Real lack of food today due to late start and being out and about.

No training today.

Food
10.30 - 2 egg whites, 1 whole egg scrambled, 1 piece soya & linseed bread
13.30 - Tin of tuna, half an advocado, 6 oatcakes
16.00 - Tub of Quark with sachet of Options
19.00 - Chicken breast, mixed veg, grilled sweet potato
22.00 - Tub of Quark, sachet of Options

Lots of Quark - still a bit of a novelty for me!

Had a busy day at work today and feeling a little rough (sore throat and the like). Still got to the gym at 7.00 for training.

Training - Bench
Bench Press
1 x 10 x Bar
1 x 10 x 60kg
8 x 5 x 80kg (feet up, each rep paused on chest)

Close Grip Bench Press
3 x 3 x 80kg (felt hard today)

Military Press
1 x 20 x Bar
1 x 5 x 30kg
1 x 5 x 32.5kg
1 x 5 x 35kg
1 x 5 x 37.5kg
1 x 5 x 40kg
1 x 5 x 42.5 kg

Push Press
1 x 5 x 50kg
1 x 3 x 55kg
1 x 2 x 60kg
1 x 1 x 65kg
1 x 1 x 70kg

Superset
Hammer curls - 3 x 8 x 30lbs
Lat Raises - 3 x 8 x 15lbs

My overhead strength has always been a weak spot for me. I am trying to introduce it into my training more and more. Slowly and surely...

Food
8.00 - James cutting shake
11.00 - 250g cottage cheese, 4 rice cakes
14.00 - 250g Quark, Options, 6 organic oatcakes
17.00 - 50g Wholewheat pasta, tin tuna
PWO - Maltodextrin, dextrose, whey
PPWO - Salmon, brocolli, sweet potato
Bed - Myprotein Extreme bedtime

2-3L water throughout the day

good stuff mate, some respectable lifts there - esp the squat

living in the midlands as you do , have you 'done' any comps ? you cant be the chris i met at a couple of comps (in a non cottaging way) as he wasnt tubby.

nowt wrong with tubby !!

how tall are you mate ?

ORIGINAL: boar

good stuff mate, some respectable lifts there - esp the squat

living in the midlands as you do , have you 'done' any comps ? you cant be the chris i met at a couple of comps (in a non cottaging way) as he wasnt tubby.

nowt wrong with tubby !!

how tall are you mate ?

Congrats to Boar as first respondent to my journal

Yeah, the lifts ain't that bad - starting lower and building up again... see how I get on. I haven't done any comps yet - as you know my missus does that side of it! I haven't used equipment much yet and whilst I could do an unequipped comp, my lifts aren't competitive enough (bar perhaps the squat which I reckon I am good for 230kg raw at the mo).

As for tubby, I am, but thanks for the comment, you silver tongued devil you!

About 28% bf at 6ft. Just felt too heavy and unfit. Looking at your progress you have lost a crapload of weight haven't you? What's the plan now? And did I hear that you may be coming over to do some BWLA comps this year? Would be good to see you again.

Take care mate

230/110/230 is only 30kg shy of qualifying for the nationals at 110kg raw, mate. Back to your best you'd get there easily. As Boar said, your squat is excellent!

really good lifts there!

My Training Log!!!

Cheers guys

I help out at quite a number of the comps in the Midlands, at Tyseley and now at Hatchford so see a lot of good lifters. When I know the competitors in the 100kg-110kg class and I know who has entered, it is hard to muster the motivation to compete! And as my missus says I am the least competitive person she knows

At the moment I am happy gym training and challenging myself for PBs and so on. As my journal indicates, at the moment I feel I am carrying too much fat for comfort and so am looking to lose a bit. Whilst I am keeping the protein high I know that the present time is not the ideal to push my lifts to previously unseen levels!

DrRick - think I saw you at the NWs last year? I was up there with the strong lass who was training with us last year. How is your training going?

Just t - That bench is looking very healthy mate! What are you weighing at the mo?

Training's going well, mate, made a 550 unequipped total at our little christmas meet (whcih is good by my standards ;)). Bench up to 152, which makes me happy.

I really AM a fat bastard though.

DrRick - that bench is really good mate! I dream of benching 150kg+

550 total as well - what are the other lifts looking like?

Well, my enthusiasm for cardio has left me with a sore achilles, so I've been hobbling round today, feeling a bit of a tw@t. No training today but squatting tomorrow, so hoping the heel is better for them.

Food
9.00 - James cutting shake
11.30 - 100g chicken, half avocado
14.00 - 11 egg whites, scrambled, 2 slices soya & linseed bread
17.00 - 100g chicken, 3 mixed seed ryvitas
19.30 - 6 egg white omlette, handful olives, spoon home-made chilli
22.00 - Tub Quark, Options

Yes, a lot of egg whites! Had 30kg delivered today so decided to get stuck in

Good to see another Plifting Journal - Very respectable lifts as already said - You looking to get to under 100kg? or less?

Strongman training with a little Powerlifting

My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

tbowman

Thanks mate. My leg/back strength is ok, but I lack upper body power.

With regard to weight I am going to definately get under 100kg, but play it by ear from then on. I don't want to risk losing loads off my lifts.

Weight
Well, given I started a week ago, I had my first weigh in this morning.

235lbs so -2lbs from this time last week. Pleased with that, slow and steady.

Evening all

Well my achilles is still giving me some problems so took training light tonight.

Training - Squat
Front Squat
1 x 10 x Bar
1 x 10 x 40kg
1 x 10 x 75kg
1 x 5 x 100kg
1 x 3 x 115kg

Squat
3 x 5 x 125kg
3 x 3 x 145kg
1 x 1 x 165kg

Leg Press
1 x 20 x 110kg
1 x 20 x 150kg
1 x 15 x 190kg
1 x 15 x 230kg

Leg Extension
2 x 15

Food
7.00 - 8 egg whites, scrambled, 2 slices soya & linseed bread
11.00 - 1L skimmed milk, apple
14.00 - 250g cottage cheese, 4 rice cakes
17.00 - 50g wholemeal pasta, tin tuna
PWO - Whey, maltodextrin, dextrose, water
PPWO - Salmon, 75g brown rice, mixed veg
23.00 - Quark, Options, oil

ORIGINAL: MrChris

DrRick - that bench is really good mate! I dream of benching 150kg+

550 total as well - what are the other lifts looking like?

Thanks, I've had a good year especially on bench. It's way out of proportion to my other lifts, though...

I did the 550 on 22/12 as 175.5/152.5/220. Very disappointed with the squat, I just couldn't quite get my rhythm right. I really wanted a new PB. PBs are 185/152.5/229.

This year I'd like 205/165/240, ideally at under 125kg... we'll see :).

ORIGINAL: DrRick

Thanks, I've had a good year especially on bench. It's way out of proportion to my other lifts, though...

I did the 550 on 22/12 as 175.5/152.5/220. Very disappointed with the squat, I just couldn't quite get my rhythm right. I really wanted a new PB. PBs are 185/152.5/229.

This year I'd like 205/165/240, ideally at under 125kg... we'll see :).

DrRick - deadlift is pretty good too. Good targets for this year though. What is the bodyweight at the moment?

Training - Deadlift
Well onto the second week of the Coan-Phillipi routine. Achilles still sore but didn't want to miss training

Deadlifts
Warmup - 1 x 5 x 70kg
Warmup - 1 x 5 x 125kg
Work set (80%) - 1 x 2 x 192.5kg

Speed Deadlift (65%)
8 x 3 x 155kg (90 secs between sets)

3 Circuits (90 secs between sets)
Stiff-Leg Deadlift - 80kg
Bent over rows - 60kg
Reverse Pull-down - 140lbs
Good Morning - 40kg

Still managed to keep the speed of the 192.5kg really quick. Took a video of a number of the lifts. I do have a slight curve to the back when I lift but this stays constant throughout the lift so I don't believe it to be too great a problem. I am trying to ensure I start my lifts with as flat back as possible but think it is being inhibited by a lack of flexibility in the hip girdle. Need to stretch more regularly!

Food
7.00 - 11 egg whites, scrambled, two slices of soya & linseed toasted
10.00 - 250g cottage cheese, 5 multi-seed ryvita
13.00 - 50g wholewheat pasta, tin tuna
14.00 - apple
PrWO - 100g chicken with paprika, two slices of soya & linseed toasted
PWO - Whey, maltodextrin, dextrose, water
PPWO - 100g chicken, 50g wholewheat pasta, mixed veg, olive oil
23.00 - Quark, Options

All in all training felt good - the routine is providing a tangible goal which is working well at the moment.

Chris

Well bit of a crap day. Poor eating due to sudden work changes.

No training but had sports massage - ouch.

Food
10.00 - Smoothie with 10 egg whites, banana, frozen fruits and skimmed milk
13.00 - 250g with multi seed crackers
17.00 - Apple
19.00 - CHINESEDuck with veg
23.00 - Quark with options

Written like that, I see I haven't eaten enough to sustain even a Romanian orphan...

Onwards and upwards