Training 30/01/13

Bench and accessory

Reverse band raw bench press

140kg x3

180kg x3

200kg x3 (wrist wraps on)

220kg x3 (wrist wraps on)

240kg x3 (wrist wraps and slingshot)

165kg x14 (narrow grip feet on bench)

165kg x12 (narrow grip feet on bench)

One arm flat db press 50kg 2x10

Two arm flat db press 50kg x14

Football bar rows 60kg x15

Superset with

Rear delt raises x15

Superset with

Front plate raises x15

This circuit was completed 4 times

Chain triceps extensions x15

Superset with

Biceps db curls x15

This superset was completed 4 times

All in all another good workout.

Thanks for reading

Training 28/01/13

Deadlift and upper back accessory

Deadlift raw (no belt or suit) 275kg x2 (PR)

Speed deadlift (suit and belt) 225kg 8x3 

Chins 

20kg x5

30kg x5

40kg x5

1 arm row machine 

100kg 2x8

80kg x15

60kg x15

Thick grip pull downs 

9 plates 4x20 (first 10 reps supinated second 10 reps pronated)

Happy with this. A very easy 2 rep beltless PR. The left side of my lower back was very tight as I started deadlifting but it seemed to ease off and I made sure to stay really tight on my pulls to protect it. My deadlift suit could do with some adjustments. It's very tight in the legs but the straps are falling off me when I'm standing so I'm getting nothing at lockout.

The row machine thing I have no idea what the equivalent weight is in straight weight because I obviously couldn't do 100kg dumbbell rows. Either way it hit me hard and fried my grip.

Thanks for reading

Training 27/01/13

Delts and traps and a few other wee things!

Flat dumbbell press
30kg x15
37.5kg x12
45kg x10
52.kg x10
62.5kg x5
70kg (wrist wraps on) x5 (Huge PR)
45kg 8x3 30 second rest periods between sets

Viking Press 40kg of plate + doubled 41" supermini bands 6x6

Dips 8x10

Shrugs on shrug frame 220kg x20 then dropsets

Chain chest flies x15
superset with
Triceps band pushdowns x15
This superset was completed 3 times

Thanks for reading

Training 24/01/13

Squat and accessory

Worked up to 240kg x5 (belt and knee wraps) 5 REP PB

Then worked up to 4x1 in full kit. None made it to depth but it was good to feel some weight on the back again. Happy enough for first time in the full equipment this far out

Glute ham raise +20kg x15
superset with
Incline sit ups +25kg x10
This superset was completed 4 times

Hanging ab twists 3x10

Reverse hypers 15kg 3x15

Thanks for reading

Training 23/01/13

Bench and accessory

Worked up to 160kg x5 raw (no wrist wraps)

Worked up to 2x1 full range in shirt. Had to put a little extra weight on the bar as I dumped one onto my belly while struggling to touch. It tweaked my wrist a little so I'm hoping it's nothing too bad. I was hoping for at least 3x1 but as I say I dumped one and there was a good crowd of us last night so there were time constraints

Bench with kettlebells suspended by bands 3x15

Front dumbbell raises x15

superset with

Barbell rows x15

superset with 

Facepulls x15

This circuit was completed 4 times

Push-ups with hands together max reps - got 50.

Thanks for reading

Training 21/01/13

Deadlift and upper back accessory 

Deadlift raw (no belt or suit) 255kg x6 PB

Speed deadlift (belt on) 207.5kg +12" mini bands 8x3 (45 second rest periods)

Band resisted chins +doubled supermini 5x5

Fat grip T bar rows 70kg +chains 5x20

Neutral grip cable rows 160lb 4x15

Zottman curls 20lb 4x12

This went well. The band resisted speed pulls are absolutely brutal. I was also switching up my grip with each set as well. I flew through the first four sets then the work really started. Next week I will train in the Rockpit and throw on my deadlift suit for the speed pulls. It shouldn't be too hard to start grooving it in.

Thanks for reading

Training 19/01/13

Squat

So I got up this morning and went to go do some raw squatting to make up for last night. I felt pretty fatigued and realized once I started it wouldn't be smart to hit the numbers I'd planned today. I was getting very warm and sweating very quickly which is usually what happens when I have pushed things a little too much. The plan had been to work up to 240kg 5x2 in belt and knee wraps. Instead I had a relaxed session and went as follows:

Work up sets then

180kg x3 (no knee wraps or belt)

200kg x2 (belt only)

220kg x2 (belt and knee wraps)

240kg x2 (belt and knee wraps)

260kg x2 (belt and knee wraps) PB

Knee wraps were 2m Iron Wraps Z.

Prior to this I had only ever gone to 250kg x1 in a belt and knee wraps. This 260kg double was very easy and it's looking like I may not be too far off one of my short term goals of a 300kg squat in belt and knee wraps.

I finished up after this and decided to spend the rest of the day chilling out. This coming week will be pretty intense. We are going full range equipped on the bench on Wed and full kit on the squat on Friday so there is plenty to look forward to.

Thanks for reading

Training 18/01/13

Kettlebell press 44kg 5x6

Dips 25kg 5x8

Arnold press 70lb x10
Superset with
Band pull aparts x20
This superset was completed 5 times

Log clean and press 60kg 5x10

Trap bar shrugs
160kg (with straps) 5x20
130kg x50

EZ bar triceps extension with super mini. band doubled under the bench. Bar + 20kg 5x20

The plan had been to squat full kit this week but the snow completely messed up our plans. So rather than take the night off I covered this accessory day in a gym in the town. I will travel to the Rockpit tomorrow and do some raw squatting provided the weather is ok.

Thanks for reading

Training 16/01/13

Bench and accessory

Football bar floor press with chains (chains 50kg - not all links off the floor though)

100kg + chain x3

110kg + chain x3

120kg + chain x3

130kg + chain x3

105kg + chain 3x5

1 arm flat bench dumbbell press (funky and very difficult to stabilize!)

25kg x10 each arm

35kg x10

40kg x10

45kg x10

Front dumbbell raises x15

superset with 

Barbell rows x15

superset with

Facepulls x15

This circuit was completed 4 times

Fat Gripz dumbbell curls x15

superset with 

Thick bar triceps pushdowns x20

This superset was completed 4 times

Another great workout in the bag. Thanks as always to Mike who has been writing the bench program

Thanks for reading

Training 14/01/13

Deadlift, upper back accessory and abs

Deadlift (raw no belt no wraps) 240kg x6 (only required 2 but did 6

Deadlift (belt on) 192.5kg +12" mini band 8x3

Gymnast rings pull ups 10kg + chains 5x5

Inch dumbbell replica rows 

53kg 2x5

42kg 1x10

Bent over rows 60kg 4x20 in 6 minutes

Fat grip triceps band pushdowns x20

Superset with

Ab rollouts 35kg x8

This superset was completed 3 times. The Fat Gripz were set up as below. I tied the band at the bottom to stop the grips from sliding down. Worked pretty well.

I then finished with another 2x20 on the fat grip band pushdowns.

I cut the ab rollouts short cos my forearms were too busted. It was getting to the point where I couldn't grip the roller. The band resisted deadlifts were pretty horrible and really hit my lower back. Loading and unloading the bar became so difficult lol

It doesn't look like I covered much in this workout but it was seriously tough - particularly on my forearms and lower back.

Thanks for reading

Training 11/01/13

Squat, lower body accessory and abs

Safety squat bar squat +50 kg chain

Raw (belt and knee wraps) 210kg + chain x3

Briefs 270kg + chain 5x2

Eccentric cambered bar goodmornings (no belt no wraps) 160kg 6x1

Front squats 90kg 4x8

GHR 20kg x15

Superset with

Incline sit ups +20kg x15

This superset was completed 3 times

Reverse hypers 15kg 3x15

I had planned to get into Centaur this morning to do some traps and delt work but I'm far too busted and it wouldn't do my CNS any good to push on. I'll just have to get there next Saturday.

Thanks for reading

Training 09/01/13

Bench (equipped) and accessory

First off - this was an awesome session. Everyone was on form

Bench (raw) worked up to 170kg x3

Bench to 2 board (Rage X 2 ply shirt)
200kg x3
240kg x3
260kg x3
280kg x3

Reverse band narrow grip bench to 3 board (Rage X 2 ply shirt)
220kg x3
260kg x3
300kg x3

Push ups x20
superset with
Band pushdowns x20
This superset was completed 3 times

Front delt raises 5kg x15
superset with
Rear delt raises 7.5kg x15
superset with
Football bar rows 60kg x15
This circuit was completed 4 times

Busted and extremely satisfied with this workout. I had plenty more in me too. Mike has put this program together and all credit to him it's working extremely well!

Thanks for reading

Training 07/01/13

Deadlift, upper back accessory, grip, abs

Raw deadlift (no belt, no suit) 247.5kg x2

Raw speed deadlift (no belt or suit) 202.5kg 3x3

Chin ups 20kg 5x5

Chest supported wide grip rows 150lb 4x15

Close grip seated cable rows 140lb 3x15

Kettlebell triceps extensions 24kg 3x15

Thanks for reading

Training 06/01/13

Delts, traps, abs

Military press 80kg 5x5

Incline Dumbbell press 42.5kg 4x8

Arnold Press 27.5kg 5x10

Trap bar shrugs

150kg 4x8

120kg x30

Seated dumbbell shrugs 25kg x20

Supserset with

Hanging ab twists x16

This superset was completed 3 times

Triceps band pushdowns 5x20

This workout was short and sweet. Delts are well off the pace though as I haven't hit them in a bit. I had planned to do more as but loads of the benches were occupied and I didn't fancy hanging about. I'll make that up in tomorrows workout. Bodyweight is gradually creeping up. Sitting around 122kg at the moment. I'd guess it's the leanest and fittest 122 I've ever been so I'm pretty happy in that regard. Plan is to push the bodyweight up another 4-5kg and see where I'm at then

Thanks for reading

Training 04/01/13

Squat and Accessory

Raw squat worked up to 230kg x3 belt and knee wraps

Equipped squat (briefs and suit bottoms) 310kg 4x2

The plan had been to go 5x2 on these but we started late as we had been moving the monolift up to the Rockpit. The gym is really looking well now. It's the type of place we have been looking for the last 3-4 years. We have pretty much all we need now in the one spot close to Belfast which is fantastic. 310kg was just about right. Gave me a bit of work but didn't feel difficult at all once I found my groove. Prior to 310kg I went 270kg in briefs. I unracked it and hit a triple but with the weight and movement the bar was lower than it was than when I had unracked it which meant it was too low to get back in the hooks of the monolift. I tried to lean forward to get it in but ended up stumbling onto my toes. We managed to rescue the situation and no-one was hurt but my calves took a real beating and are aching today.

Dimel deadlifts 160kg 2x20

Close stance Olympic style squat 105kg 3x10

Reverse hypers 25kg 1x20 , 1x15, 1x15

This was a really tough workout. Like I said, we started late but managed to get through the whole lot in about an hour and a half. Again, no videos as we are very much a skeleton group at the moment. There was just the two of us squatting tonight and Mike was good enough to give us a hand with spotting. We are just about managing but this is far from ideal and not great for safety. If anyone reading this is looking to get stuck into some competitive powerlifting and lives in the Belfast/Lisburn area drop me a comment. We have pretty much everything anyone would need to be successful now; bar a consistent training group of about 5 people. Most nights we are working with 3 which just isn't enough for equipped lifting. But anyways, let me know if you're interested.

Thanks for reading

Training 02/01/13

Bench and accessory

Plan had been to do some heavy board work in the shirts tonight but one of the guys couldn't make it so instead we hit some illegal wide grip benches. Workout went as follows:

Illegal wide grip bench

100kg x6

120kg x6

135kg x6

150kg x6 (pb)

Rack lockouts

160kg x3

160kg x3

165kg x3

165kg x3

170kg x3

Incline barbell press 85kg x20, x10

Triceps rope push downs x15

Superset with

Face pulls x15

Superset with

Barbells rows 60kg x15

This circuit was completed 4 times at a very quick pace.

All in all a great workout and I'm feeling like I'm pretty much back in the groove of things already. Got some serious DOMS in my adductors and hamstrings though. I'm hoping it clears up for squatting on Friday night. I'll try and get a video or two from Friday. It's just difficult when we have a small group to ask someone to video lifts.

Thanks for reading

Training 31/12/12

Raw squats, raw deadlift and upper back accessory

So, seeing as I have missed a lot the last few weeks this is very much a make-up day. 

Raw squat (belt and 2m knee wraps) worked up to 200kg 2x10

Deadlift (no belt or suit) 260 x4 (due to do x2 but even 4 was easy enough and probably had another rep or 2 in the tank)

Speed deadlift 220kg 5x3 (Rest periods 45 seconds.This is week 4 of a 7 week Coan Philippi wave. However, seeing as I missed a week I will skip week 5 and take week 6 next week as week 5 is a bit of a deload)

Neutral grip pullups +10kg 5x5

1 arm dumbbell rows 62.5kg 5x8

Fat grip lat pull downs 10 plates 3x20 (First 10 reps of each set of 20 were supinated then the second 10 reps were pronated)

Biceps curls 10kg x20

superset with 

Fat EZ bar press 40kg x20

This superset was completed 3 times

Psychologically I feel awesome being back in the gym. Physically I felt sick and crampy and I know tomorrow and the day after I will be in a world of pain but it serves me right for slacking off. Plan is to hit the squat again on Friday - briefs and suit bottoms for 5 moderately heavy sets of 2 to see where I'm at. Hopefully the legs aren't too sore for then.

Thanks for reading