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RE: Scottish Training Diary - Jan. 28 2006 19:33:50
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
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quote:
ORIGINAL: Galloot
What is a Board Press anyway ?
A bench press, in the case a close grip bench for triceps pressed off a board. Fire a board of certain thickness up your jumper whilst on the bench and lower the bar to it. Just shortens the ROM and is used for lockout strength. Shirted lifters use them i believe.
http://www.muscletalk.co.uk/m_386271/mpage_34/key_/tm.htm - from jonnymills journal, near the top
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RE: Scottish Training Diary - Jan. 29 2006 16:44:13
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
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Bit of a mish mash session today, ill explain further on!
DB OHP
25kg DBs * 8
30kg DBs * 4
30kg DBs * 3
Dips
All at bodyweight of 18st or there abouts
6
5
5
5.5 (stayed stuck for 10seconds and wasnt moving so only .5)
CGish Underhand Barbell Rows
40kg * 10
50kg * 10
60kg * 10
All slow with a real squeeze at the top. Very light today and really concentrating on getting form really spot on.
Here where it gets interesting. A massive man by the name of Dave returned to the gym today after a 2month dose of real deal Flu, getting back to his usual weights with training partners who he coaches too i asked him how he had been keeping since i hadnt seen him for a while. He told me he'd have some bad flu and been knocked for six for 2 whole months.
Daves picture is on the wall at BodyZone, he told me that pic was taken when he was the Scottish Powerlifting Champion!!! we chatted for a while and he gave me advise on my deadlift technique and lots of tips on rowing, T-Bar and BB rows. I asked him if it'd be ok to have a training session with him, just to try and learn as much as possible.
"Give it two weeks and we'll get something aranged" he said
YAS!!! This is going to be such a learning curve, a session with somebody who knows what they are doing!
Anyway back to the weights
Dave looked over my deadlift form:
100kg * 5
100kg * 5
Turned out my grip was far too wide, the difference between the way the weight went up was like night and day. So much easier!
Also my T-Bar rowing:
20kg * 5
My feet were not far enough up the plate nor were they wide enough. I had a shot at these myself,
20kg * 10
40kg * 10
60kg * 10
To finish some swift squats:
80kg * 8
100kg * 4
105kg * 3
Left the gym with a massive grin on my face!
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RE: Scottish Training Diary - Jan. 29 2006 17:33:16
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Galloot
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Good going Scottish. I bet that session to come will be barmy 
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RE: Scottish Training Diary - Jan. 29 2006 17:49:12
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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quote:
ORIGINAL: Galloot
Good going Scottish. I bet that session to come will be barmy
Im not sure if iv got the words to describe it Galloot. Its guna be brutal!
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RE: Scottish Training Diary - Jan. 31 2006 21:46:47
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Stonking session thisevening!
BB Bench
HOOHAA!
77.5kg 6*3
Felt like i had 20kg on the bar, every rep flew up!
T-Bar
60kg * 10
70kg * 10
70kg * 10
70kg * 8
The former powerlifter mentioned before showed me a better way to T-Bar, getting my toes 1/2 an inch over the end of the platform and use a wider stance than before. This allows a smaller ROM but forces you into the right position to row from. Lats feel like wings just now!
Front Squat
First time doing these so off the the smith machine it was, purely to get technique spot on before i go it alone in the rack. Im going to count the carraige as 20kg here.
40kg * 10
40kg * 10
40kg * 10
20 Rep Squat
Not quite 20 here. just a wee bit of fun after the FS
60kg * 15
SLDL
60kg * 10
70kg * 10
Seated Calf Raise
30kg * 15
50kg * 15
60kg * 15
Ankle was a little stiff here. Something that defo needs adressed.
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RE: Scottish Training Diary - Feb. 2 2006 16:40:34
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biff
Posts: 36
Joined: Jan. 12 2006
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hay scottish
your training is going well , i deadlifted 220kg pb last ngt. have changed my training to so i can concentrate on the strongman comp.
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RE: Scottish Training Diary - Feb. 2 2006 19:34:59
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Nice, have you managed to get your own jorunal up and running? If not, on the main journals page, up the top left - Post Thread i think its called, click that and your off! Nice PB too btw
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RE: Scottish Training Diary - Feb. 2 2006 21:41:07
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Inc DB Press
30kg DBs * 5
35kg DBs * 3
37.5kg DBs * 3
40kg DBs * 2 PB I did two reps but id say the first was my pb, spotter touched up the second rep. Firts time id used DBs this heavy on InC DBs too!
Deadlift
100kg * 3
120kg 4sets * 3reps
Havent quite nailed the form on these yet, im hoping the session with Dave will get me sorted out. The reps were'nt too bad.
CG Board Press
65kg * 3
70kg * 3
75kg * 3
Still feeling a little achey in chest so went for a French Press
French Press
20kg * 10 - warmup really
30kg * 12 - good going here, spotter kept me going past 10 reps (thanks Starting!)
Hammer Curl
18kg DBs 6 reps/arm for 3 sets
DB Preachers
10kg * 6/arm
14kg * 6/arm
Biceps went hammer, preacher,hammer, preacher, hammer. Just for variation.
Iv decided that unless there is a two day gap between sessions 1 and 2, im going to do French Press as tricep assist rather than CG Bench. CG Bench i find uses a little more chest than id like.
Good session all in all.
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RE: Scottish Training Diary - Feb. 3 2006 11:28:05
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Scottish
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From: Fife, Scotland
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Still got pretty bad DOMS in my lats from Tuesdays T-Bar. I found my measuring tape thismorning - iv now got 17' arms hooray!
< Message edited by Scottish -- Feb. 3 2006 11:34:06 >
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RE: Scottish Training Diary - Feb. 3 2006 18:32:01
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Galloot
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From: Wherever I may roam...
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Enjoy the feeling. Lats is one area I have trouble hitting, I don't think I've ever had a good dose of DOMS in them, although they don't seem to lag behind.
Congrats on the arms, your on your way 
quote:
ORIGINAL: Scottish
Still got pretty bad DOMS in my lats from Tuesdays T-Bar. I found my measuring tape thismorning - iv now got 17' arms hooray!
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RE: Scottish Training Diary - Feb. 4 2006 12:39:35
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Scottish
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From: Fife, Scotland
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Hehe cheers Galloot, this new T-Bar position has opened my eyes. Underhand bb rows with a closish grip are also a fav of mine 
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RE: Scottish Training Diary - Feb. 4 2006 13:18:02
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Galloot
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Interesting, I've never done them. I always use overhand grip. I'll give them a try.
quote:
ORIGINAL: Scottish
Hehe cheers Galloot, this new T-Bar position has opened my eyes. Underhand bb rows with a closish grip are also a fav of mine
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RE: Scottish Training Diary - Feb. 4 2006 20:25:24
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Scottish
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From: Fife, Scotland
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I feel that with an underhand grip i can squeeze my lats together at the top much easier than i could with an overhand grip. Uses quite a lot of bicep power but i enjoy it certainly.
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RE: Scottish Training Diary - Feb. 5 2006 16:11:27
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Scottish
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Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Swift session today, another tick-over as training partner is off to the golf.
Rear Delt Laterals
8kg DBs * 10
12kg DBs * 10
14kg DBs * 10
16kg DBs * 8
Good good, form was good and weights went up no bother - more next time!
Rear Delt Shrug Laying on a bench face down.
30kg BB 2*10
18kg DBs 2*10
Shrug
120kg * 12
140kg * 12
160kg * 12
Neck was a wee bit stiff so better safe than injured!
Deadlift holds
140kg for 10seconds
Crunches to finish.
Really happy with the rear delt stuff, a bit of a pain that my neck stiffened up though!
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RE: Scottish Training Diary - Feb. 7 2006 19:46:49
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Scottish
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Joined: Mar. 2 2005
From: Fife, Scotland
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Standing Military Press:
20kg * 10
40kg * 8
40kg * 8
45kg * 6
45kg * 4
Dips:
All at bodyweight
5
4
3
Underhand BB Rows:
60kg * 10
70kg * 10
75kg * 8
80kg * 6
Squat:
60kg * 6
80kg * 5
100kg * X
Bombed out right away - right ankle giving serious trouble tonight, i wasnt able to get down nearly far enough so no point in carrying on.
Weighted Hyper:
BW * 10
10kg * 10
10kg * 10
In all the poorest session iv had in a long long time. The military press was shocking, adding only five kilos made such a difference. Iv got long arms and really hate these with passion now, i much prefer seated DB Press. The dips after were poor after energy was sapped from my triceps doing mil press grr! The rows were alright today, will go a little lighter next time on these. Squats were a waste of time, right ankle is all over the place. *Sigh* roll on the bench session!!!
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RE: Scottish Training Diary - Feb. 9 2006 14:14:38
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biff
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cheers scottish,
havent been on the web for a while as a got married on fri the 3rd and had to much to sort out.but im back now and back to training.
monday i trained flat bench wp set 1 60kg 10 reps
set 2 80kg 10 reps
set 3 100kg 7 reps
set 4 105kg 5 reps
then i did incline bench wp set 1 60kg 10 reps
set 2 80kg 5 reps
set 3 90 kg 5 reps
i also trained deadlift wp set 1 60kg 10 reps
set 2 120kg 5 reps
set 3 160kg 3 reps
set 4 200kg 1 rep
then i did a deadlift max of 220kg 1 rep
then i trained the log wp 42kg 10reps
set 2 52 kg 5 reps
set 3 62 kg 5 reps
set 4 72 kg 2 reps
set 5 82 kg 2 reps need this up to 100kg for my comp
felt good to be back in the gym
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RE: Scottish Training Diary - Feb. 9 2006 14:29:57
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biff
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as i have changed my training for the scotland strongestman under 105kg .
iam now training 3 or 4 ngt per week mostly mon ,wed and fri
wednesday training went
supper yoke this is the first time i have pract this event since last year
wp the yoke on its own 150 kg for 20 meters did this twice felt easy
so i put it up to 200kg wich i struggled with in last year comp i did this also twicw for 20 meters felt easy
so i put it yp to 240kg i maneged it for 9 meters b4 i hand to put it down it did feel hevy bt its a big improvment on last year iam going to practice this event every week now untill my quilifer in appril as i need this up to 315kg i think 1 will be able to complete this but i will find it very difficult.
i then did a couple of sets on the leg press
1st set 300kg 10 reps easy
2nd set 350kg 10 reps easy
3rd set 400kg 10 reps
4th set 450hg 5 reps could have done more .
will train next on friday.
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RE: Scottish Training Diary - Feb. 9 2006 19:11:53
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Congratulations with the new wife, all the best to you! Get yourself a prog journal of your own and youll be able to track progress better
http://www.muscletalk.co.uk/forumid_40/p_/tmode_1/smode_1/tt.htm
> New Post - top left of the page and the rest is like starting a thread.
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RE: Scottish Training Diary - Feb. 9 2006 21:13:20
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
80kg 6*3
T-Bar Row
60kg * 10
70kg * 8 - iffy reps so down the weight
65kg * 8
60kg * 10
Front Squat
Still testing the water with these tonight, all done in power rack so it the first time out of the smith
Bar * 10
30kg * 10
30kg * 10
35kg * 10
40kg * 10
SLDL
40kg * 10
60kg * 10
70kg * 6 - just didnt get a good stretch at all.
Standing Calf Raise
90kg * 8
120kg * 8
165kg * 8
120kg * 8
Not a bad session tonight. Front Squats are def a keeper and may infact replace conventional squats. I can get deeper (ATG) with fronts and they dont hurt my ankle nearly as much as back squats do! Bench was pretty decent tonight, didnt use my lats nearly as much as i should have but cranked the reps out regardless.
Pat on the back for me!
On a side note my neck has gotten to 18' so most defo time for new shirts
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RE: Scottish Training Diary - Feb. 14 2006 21:02:41
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Once again training partner couldnt make it, a valid excuse though - his pass plus driving!
Shrugs
100kg * 15
120kg * 10
140kg * 10 ----warmup to here
160kg * 10
180kg * held to fail
These sets were done WITHOUT straps and a belt from 120kg using a mixed grip. From then on equipment was worn.
180kg * 8
180kg * 10
200kg * 10
200kg * 10
210kg * 5 PB
Behind-The-Back-Shrug to warm down
100kg * 10
100kg * 10
Bent Over Laterals
8kg DB * 10
10kg DB * 10
12kg DB * 10
14kg DB * 10
Lat Pulldown
55kg * 8
60kg * 8
60kg * 8
Weighted Crunches + Situps to finish. Home
Mixed grip on shrugs may or may not have been a good idea got a stiff shoulder during BO Laterals so hmm, 180kgs is the most iv picked up and held without the use of straps nevermind repping. Not a bad session at all, a good PB too.
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