| T_Dawg Jack -> RE: "Oh yes, we all float - and when you're down here with us, you'll float too!" (Feb. 10 2008 14:25:09) |
Right, I have been doing my fair share of mouthing off in the general forum these days. So with that in mind, I think it's high time I should start contributing to the site in a more pro-active manner.
First some training history:
Background in rugby during younger teens. Started with weights at 17, after withdrawing from Royal Marines Training. Managed to noob gain myself to 13 stone. At 18 started training with more of a strength emphasis. A couple of months later found myself training with a couple of powerlifters, who taught me how to lift maximal weights in a correct manner. I Then moved away to go to college, which found me living the ****y student lifestyle. Training took a back seat during this period. Dropped out of college after 4 months. Trained bodybuilding for the year after that, rarely venturing into 90% range. Beginning of 2007 re-started strength-training. Didn’t give much thought to per iodisation, also added in a load of unnecessary bb’ing work. As a result I kept burning myself out from not utilising de-load weeks and training at high intensity and high-volume at the same time.
Had a very succesful training period Jun-Dec07. Took my deadlift from 185k to 210k and bench from 110k to 130k. I found not busting a gut trying to PR every bloody week as per my bastadized 'west-side' program called for.
Later half of decemeber training went to **** as a few niggling injuries, gym closure and increased work hours caught up with me. Fortunately most of that is sorted now so I'm now running at full capacity again.
Stats:
Age:20
Height: 5’9
Weight: 90k
Chemical status: Natural
Bodyfat: Maybe too much at @15%. Not overly concerned TBH. Certainly not lean but far from chub.
Current 1RM’s
150k Squat ATG, (no belt, no wraps etc)
130k Bench
210K Dead
Goals (by Dec 08):
200k Squat
150k Bench
230-240K Deadlfit
Back Squat sucks because I didn’t train for a long time during my bb’ing phase. I can however front squat 120k to full depth. I did this because I somehow got it stuck in my head that I would attain better results in quad hypertrophy from dropping them in favour of fr/sqts. Idiotic thing to do in retrospect.
I would very much like to compete one day. I came close to signing myself up for a BDFPA southern counties qualifier. However I would certainly like to hit a 180/140/220 comfortably before I take the competitive plunge.
The plan:
Mon : Deadlift
Tue : bench assistance
Wed
Thu: Squat
Fri
Sat : bench heavy
Sun
I’ve been following Olly Jackson’s deadlidt routine with great success for the last 6 months. This plan has been responsible for my 25k improvment last year. I would highly recommend it for an intermediate deadlifter.Therefore I shall run the program indefienelty till I reach 240k.
For the bench I ran the Ed Coan bench cycle somewhat successfully last year. However one taked a LONG break from the 85% and upwards range when on the program, which to be honest is I think a little detrimental. With this in mind I shall instead use a 5x5, 3x5 ,3x3, 1x1 progression for now. Until I find another bench program which I like the look of!.
And now we come to the squat, by far my weakest lift. For now I’m going to use the same progression as the bench. When I achieve a 5 plate aside deadlift and a 3 plate aside bench and get those milestones out the way, I will do something drastic………I will attempt the Smolov base-cycle.
And there we have it in a nut-shell, what I’m doing and where I want to be. Please feel free to question and comment on my methods, form, sexuality etc.
Anything and everything is welcome here. Have at it.
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