Journey to 100/120 Training Log!

Training Powerlifting
61

Week by week mate, increasing the weights when i feel i can. Its going well, will keep updating the log to see the progress.

I won’t be able to compete on the 28th as i have work, i cant get it changed or covered.

140 PJ is strong, good to hear overhead is getting stronger. Frustrating, so they’re getting stricter. What is the qualifying total for 85’s and 94’s U23’s? Need to get a few comps in.

Quality session, nearly hit all of the jerks too!

175 good lift. Haha minimum of 5 attempts at a weight… standard. Finite margins hey?

Sounds like he’s lifting well. Has he recovered form his injury? FS sounds strong, esp without a belt. So you’re going to squat heavy up until 2 days before? Trial and error i guess.

You’ll have to fill me in on this new training system when i come to Woking.

Will do. BS Monday and FS Thursday, when the weight increases i’ll need more rest.

13/01/2012
Bench (10-15kg bands)
2x8 - 40kg
2x6 - 50kg
1x3 - 70kg
4x3 - 80kg
1x2 - 85kg
87.5kg, 90kg, 92.5kg, 95kg

Rack Bench Press
2x8 - 90kg
3x8 - 110kg
1x8 - 140kg
1x4 - 160kg
170kg

Tricep extension
3x12 - 16kg

Tricep pushdown
3x10 - 25kg

62

[quote]vaughanOLifter wrote:
Week by week mate, increasing the weights when i feel i can. Its going well, will keep updating the log to see the progress.

I won’t be able to compete on the 28th as i have work, i cant get it changed or covered.

140 PJ is strong, good to hear overhead is getting stronger. Frustrating, so they’re getting stricter. What is the qualifying total for 85’s and 94’s U23’s? Need to get a few comps in.

Quality session, nearly hit all of the jerks too!

175 good lift. Haha minimum of 5 attempts at a weight… standard. Finite margins hey?

Sounds like he’s lifting well. Has he recovered form his injury? FS sounds strong, esp without a belt. So you’re going to squat heavy up until 2 days before? Trial and error i guess.

You’ll have to fill me in on this new training system when i come to Woking.

Will do. BS Monday and FS Thursday, when the weight increases i’ll need more rest.

13/01/2012
Bench (10-15kg bands)
2x8 - 40kg
2x6 - 50kg
1x3 - 70kg
4x3 - 80kg
1x2 - 85kg
87.5kg, 90kg, 92.5kg, 95kg

Rack Bench Press
2x8 - 90kg
3x8 - 110kg
1x8 - 140kg
1x4 - 160kg
170kg

Tricep extension
3x12 - 16kg

Tricep pushdown
3x10 - 25kg
[/quote]

Yes keep updating the log so I can see whats up.

No problems on the 28th.

Standards are pretty much these:
http://www.foxwoodwl.co.uk/standards.html

His elbow is better so he’s able to Sn properly now. He’s doing something different for 10 weeks. I want him to try something else. A big thing I’m going to introduce is a more measured approach (LOL) and take note of results over the past 4-5 weeks and see what you have been lifting and where we have made gains and where we have not more importantly and focus on that area.

Basically he will train once every 72hrs. Wed and Sun, may do some pulls and dips on Mon. This is Daves system so it’ll be interesting to see how he goes. Starting at around

FS 115 for 3
Sn 75
CJ 92

FS to a heavy 3reps,
Sn to max, 2 failures
CJ to max, 2 failures

Will aim to increase the weight each week, so aiming for 1-2kg per week gains.

Advantages:
-Fresher for each session
-Able to go heavier each session

Disadvantages:
-unsure of strength gains off only squating twice a week. He will do doubles when warming up

But I think it’s worth a try as Ox’s lifting gains have been hampered by his injuries, but his squats gone up by squating freqently.

Who would not be happy with 1kg every other week over a year? I’d pretty much kill for that considering my gains over the past few years…

No belt squating for him as well. I’m going to do more ab work also,.

Good upperbody work.

When do you think you’ll be able to get down next?

I think for you, training 3x a week is key. You need to get more work and more familiarity with the full lifts, but I think training Dave style is a good approach for lifting after you have learnt reasonable technique. The squat gains are up in the air but his lifters made good gains so we shall see. I’m going to do a hybrid system for myself.

Koing

63

16/01/2012
BS - 4x4 - 115kg
Sn - 2x2 - 67.5kg - worked up doing doubles from 40kg in 5kg jumps.
GHR - 5x12 - 7kg medicine ball
RDL - 4x10 - 100kg, 105kg, 110kg, 115kg

17/01/2012
Military press - 4x4 - 67.5kg
Push Press - 3x3 - 95kg
Lat raise superset - 3x10,11,12 - 35kg, 12.5kg, 10kg
Pwr Shrug - 4x3 - 130kg, 150kg, 170kg, 190kg

Haha a more measured approach, is that a new years resolution to try some slightly less intense training programs. Yeah, 1kg a week for a year would be spot on. Will be interesting to see the progress. Sounds good though.

I think more ab work is the way forward, weighed in today at the heaviest i’ve ever been 87.9kg.

Maybe next week Wednesday but i can’t promise anything due to work.

Training 4x a week for the next 6 weeks. Will be squatting 3x a week after i try the Smolov system.

64

Not just more measured, it’s actually f0cking stupid but I’m going to try something new :P. When I mean f0cking stupid it’s just a lot of work and going heavy singles is MUCH easier, but more so that I’ve tuned my body in to doing it and I am not tuned for triples…but again when I can triple 170 regularly I’ll be fairly strong and 155 will be a piece of p!ss.

Your training looks good mate.

Cool mate. Next Wed will be a training day for me. It’ll be good to see you down. Ox should be down also, but not 100% as he has exams over the next 2 weeks.

Koing

65

Yeah I’m down next wednesday, final exam on the wednesday so will be free! :smiley:

Also, I agree with Koing, triples are tough, but I think better in the long run!

66

[quote]The Ox Man wrote:
Yeah I’m down next wednesday, final exam on the wednesday so will be free! :smiley:

Also, I agree with Koing, triples are tough, but I think better in the long run![/quote]

As long as the FS goes up it’s all good.

Koing

67

Haha i can imagine (being to doing singles) that triples would take it out of you. Suppose its a question of which will help to increase the competitive lifts and not tear you up, volume or maxing out every session. Burn out very quickly maxing out and like they say whatever you can triple you can clean. It would also be a better gauge of where your strengths at.

18/01/2012
FS - 4x4 - 100kg
Cn - 3x3 - 87.5kg
Single leg step ups - 4x12 - 10kg vest + 20kg kettlebell
Hip bridges - 3x15

19/01/2012
Bench - 5x4 - 80kg
DB tricep extensions - 4x15 - 15kg
Tricep pushdown - 4x15 - 20, 22.5, 25, 27.5kg
(Seated) Bicep Curls - 4x10 - 17.5kg

Weighing in on the 18/01/2012 at 87.9kg :slight_smile: still eating like a trojan but my strengths going up too.

Bring on Monday BS 4x4 120kg.

68

Also when are you next going up to St Mary’s? Saw some videos on Youtube and the place looks awesome.

69

[quote]vaughanOLifter wrote:
Also when are you next going up to St Mary’s? Saw some videos on Youtube and the place looks awesome.[/quote]

Heading down every Thursdays.

I’ll be down Wednesday to coach you guys. You coming this Wednesday?

Good squats, keep hammering them up.

I feel it’s probably easier for me to increase my 3RM then my 1RM, but either way as long as it goes up.

Daves thinking is when I can FS 170 for a triple, 155 should be easy.

Koing

70

In the evening?

I don’t think i can make it tonight mate. I will be down soon.

Cheers, i’m getting there.

Yeah, solid reasoning…like you say as long as the weights go up it doesn’t matter much.

24/01/2012 - Slept on my shoulder funny i think. Pain as soon as i woke up.
A lot of warming up shoulders.
Military Press - 2x3 - 70kg +2.5kg pb !! Also 1,1,1,- 70kg -

  • failed the second rep on the second set but did an extra two. Only managed 3 singles on the 3rd set as my shoulder was playing up.
    Push Press - 85kg 4x4 - Lifts were strong, weight felt light… My right shoulder just didn’t feel 100%… Unbelievably irritating
    Lat Raise superset - 3x10,12,12 - 37.5kg, 15kg, 12.5kg - Good!! Happy days!!
    Reverse fly - 3x12 - 60kg, 70kg, 70kg - Technogym equipment didn’t go heavy enough!
    Single arm row - 4x12 - 90kg - Technogym again. First time using both machines, weight doesn’t go heavy enough again!

Comments : Military press PB, shows all of this shoulder training is paying off. Marred by my shoulder feeling a little dodge feels like 1 step forwards 1 step back! We’re getting there though!

24/01/2012 - 2nd training session of the day. Working long hours the next few days so wanted to get it done.
FS - 4x4 - 105kg - Legs still aching from monday but the weight felt light and got through the sets quickly.
Cleans - 3x3 - 90kg - +5kg pb, struggled with the recovery on the last two reps. It took what felt like 5 minutes to stand up. Legs were tired.
Single leg step ups - 4x20 - 10kg vest - Felt like my head was going to explode at the end of this. Cardio is pretty low

Good session. Pleased with the cleans as I felt strong enough to stay upright.

71

Strong Cleans, 3x3 at 90!

FS are pushing up as well, good.

Koing

72

[quote]Koing wrote:
Strong Cleans, 3x3 at 90!

FS are pushing up as well, good.

Koing[/quote]

Thanks mate, was a nice PB! Pleased with it!

25/01/2012 - Tired after work. Fell asleep in front of the TV before training! !!
Bench Press - 5x4 - 85kg - with a one second pause. Felt good.
Press ups - 5x10 - Two 20’s either side with my hands on, 10. Then have my hands close, 10 resps. Repeat 5 times.
Lying tricep extension - 4x12 - 14kg
Pull down - 4x15 - 25kg
Pec fly - 3x12 - 14kg - Nothing too much, worried about my shoulder.

Dont enjoy benching but to try and tighten my chest up, its a necessary evil! Good session though, even when tired!

73

30/01/2012
Have had a few days off because of work so felt very fresh and strong…albeit a little stiff on the knees whilst warming up!
Back Sqaut - 3x3 - 125kg - First set I was a little slow coming up but after that the others were nice !!
Sn - 2x3 - (72.5kg) - Worked my way up (+5kg) doing triples until 60kg then did doubles as per usual. Hit 70kg Sn - Hang Sn, was tired so lowered the bar to my knees then brought it down from there. It did make a noise but I apologised to the people around me. As I sat down some old boy came over and said ‘if the weights to heavy, don’t try and lift it…’ PILLOCK!
RDL - 4x8 - 110kg, 120kg, 130kg, 135kg - The last set I thought i was going to be sick!!
GHR - 4x15 - Shaking the entire time but got through it!

Should hopefully be getting some platforms this week as the gym is being refurbished…Happy days!!

74

[quote]vaughanOLifter wrote:
30/01/2012
Have had a few days off because of work so felt very fresh and strong…albeit a little stiff on the knees whilst warming up!
Back Sqaut - 3x3 - 125kg - First set I was a little slow coming up but after that the others were nice !!
Sn - 2x3 - (72.5kg) - Worked my way up (+5kg) doing triples until 60kg then did doubles as per usual. Hit 70kg Sn - Hang Sn, was tired so lowered the bar to my knees then brought it down from there. It did make a noise but I apologised to the people around me. As I sat down some old boy came over and said ‘if the weights to heavy, don’t try and lift it…’ PILLOCK!
RDL - 4x8 - 110kg, 120kg, 130kg, 135kg - The last set I thought i was going to be sick!!
GHR - 4x15 - Shaking the entire time but got through it!

Should hopefully be getting some platforms this week as the gym is being refurbished…Happy days!![/quote]

Good BS and Sn.

It’s BS not training in a proper gym but at least your getting platforms soon! Make sure they will actually let you drop stuff on the platforms still! Been at a gym where they had a platform but the weights and bar was not suitable for dropping LOl.

Koing

75

Had a day off and training at Woking on Wednesday so wanted a day from lifting.

30/01/2012 - 2nd session
Military Press - 3x2 - 70kg - First set i managed 3 reps but couldn’t do more than 2 for the following sets.
Push Press - 3x3 - 92.5kg - very comfortable, shoulder didn’t hurt what so sever
Lat raise Matrix - 3x12 - 37.5kg, 12.5kg, 12kg - arms were burning by the last set. Shoulders are feeling better so its a necessary evil!

31/01/2012
Bike - 30mins
Stretches and Foam roller.

76

[quote]vaughanOLifter wrote:
Had a day off and training at Woking on Wednesday so wanted a day from lifting.

30/01/2012 - 2nd session
Military Press - 3x2 - 70kg - First set i managed 3 reps but couldn’t do more than 2 for the following sets.
Push Press - 3x3 - 92.5kg - very comfortable, shoulder didn’t hurt what so sever
Lat raise Matrix - 3x12 - 37.5kg, 12.5kg, 12kg - arms were burning by the last set. Shoulders are feeling better so its a necessary evil!

31/01/2012
Bike - 30mins
Stretches and Foam roller.[/quote]

Yes. Rest up for Wednesday!

I want to see a heavy 3 FS, some good Sn and some CJ. See how your shoulder goes.

Koing

77

Good to get back up to Woking to train. :). Thanks to Koing for coming down and pushing me to the point of breaking (and the coaching advice).

01/02/2012 - Took me ages to get get to Woking, felt tired but okay.
FS - 3x3 - 110kg - After being berated by Koing for dropping my elbows, worked hard on keeping form. Missed the last rep on the last set, moved on so i wasn’t too tired.

Sn - Bar, 40kg, 50kg, 60kg, 65kg 70kg, 75kg, 80kg(x,1) and 85kg (x,x). Felt really sharp, bar and all the weights felt very light, up until i hit 75kg. Sitting in too on my heals which I was happy about. Heaviest i’ve Sn since i injured my shoulder. Missed 80kg once in front but got it fine on the second attempt. Went for 85kg twice, missed the first in front and the second behind. Happy with lifting heavy again. shoulder was fine.

C&J - Bar, 60kg2, 70kg2, 90kg*1, 100kg (x,1) and 107.5kg (x,x). Haven’t jerked in a while so needed some helped. Worked on keeping my back leg bent. Also dipping upright and not leaning forward. 60kg was quick, missed the 100 due to not sitting in. Smashed it on the second attempt. First 107.5 I didn’t finish the pull, was on my toes so lost it in front. Second attempt was much better, pulled nice and high, caught it but couldn’t stand up. Will ask Koing for the videos so i can post them up at some point.

Sn Balance - 30kg, 35kg, 37.5kg (4x3) - Shoulder held out, dropped under really quick in the catch.

Sn DL (straps) - 60kg3, 80kg3, 100kg 3*3 - I was slow off the floor Snatching so working on pulling faster, really trying to concentrate on keeping my chest up. Had Koing screaming at me to keep form. Will add these to my Monday sessions.

Leg raises - 4x5 - RIDICULOUSLY hard! Embarrassing!

Felt so beat up afterwards. Even though the weights weren’t PB’s etc they were still the heaviest i’ve lifted for a while and my shoulder held out so happy days. :slight_smile: Bring on more heavy lifting.

78

Good training session mate!

Sorry mate deleted the videos :frowning:

80 looked good, got to pay more attention and make the bar work sharper and to get really fast under the bar on the Sn. You were faster on the Cleans but you weren’t on your heels until the later reps. But it’s hard to lift heavy when you can’t go heavy at your normal gym! Doh!

But that will soon be changed so you can hit some heavy stuff! Sweet!

Looking forward to your next serssion. Ox C&J 100 also! The race is on!

Koing

79

No worries dude!

Tell me about it, will work harder on sitting on my heels more i think. With the lighter weights you can get away with it more.

8 days i think they said for the platforms :slight_smile: Going to be epic!

06/02/2012 - Snow made the roads pretty sketchy to drive to the gym. Walked down which took 40mins. Legs were already warmed up.

Back Squat - 3x3 - 130kg - Warm up sets went well, practiced staying tight,the difference was ridiculous! Didn’t struggle with any of the reps. Bring on 135 next week.
Sn - 4x3 - 70kg - Tried something a little different today, Sn into two hang Sn. Have some videos. Trying hard to practice the catch. Weight felt light which is always a good feeling.
Sn Pulls - 3x3 - 100kg - Koing has given me a few things to do to try and help keep my body more upright in the first pull. Have some videos too.
Sn Balance - 4x4 - 40kg - Thinking about my shoulder so starting light then working up. Felt quick and my legs felt strong even after the squats.
GHR - 4x16 - 10kg plate - Something i needed was stronger hamstrings.
Single arm Shoulder Press - 4x14 - 7.5kg - Working on strengthing my shoulders more.

I know there seems a lot of excercises in this session but they’re all helping me make changes to my technique. Will drop some as soon as i get more proficient.

80

Sent you an email.

Comp on the 31st March at Crystal Palace.

Koing