…into the toilet that is the internet… log.
I’m a weightlifter in general (not oly or powerlifting) just in the sense that I pick up weighted implements in various ways kind of weightlifter.
I have been competing in unequipped powerlifting for 2 years now and have had some reasonable success a few scottish and british records placed second in a few meets nothing to write home about. I also moonlight with some olympic lifting and am going to try and compete in that in the near future.
I have a Youtube channel for anyone that wants to check out some shitty lifting - http://www.youtube.com/user/IrishMarc1
So anyway enough of the textual masturbation and on to dropping lovely nuggets of internet poop into my T-Nation log.
Monday 19/10/2009 (note loads are converted into lbs from kilos off the top of my head)
Bench Press
45 x 10
180 x 5
315 x 1
350 x 5
350 x 5
350 x 5
310 x 5
CG Pull Ups
BW x 6
BW + 22 x 6
BW + 22 x 6
BW + 22 x 6
BW x 6
CG Bench
275 x 6
240 x 5
225 x 7
WG Pull Ups
BW x 8
BW x 8
BW x 8
Seated Row
154 x 10
154 x 10
154 x 10
CG Lat Pull Down
90 x 10
90 x 10
Tuesday 20-10-2009
First Proper day of training olympic lifting in about 8-10 months… holy fuck I am sore as shit.
AM Session
Back Squat
45 x 5
135 x 5
255 x 3
315 x 2
365 x 2
385 x 2
405 x 2
425 x 1
450 x 1
460 x 1
CG SL/DL
255 x 10
255 x 10
255 x 10
Weighted Sit Up
55 x 10
55 x 10
55 x 10
PM Session
30 minutes of flexibility work.
about 60 minutes of clean work the highlights of which.
squat clean from hip - 200 x 5
Power Clean - 255 x 3, 275 x 1
Then on to some accessory shit.
Clean Pulls from the block
275 x 5
315 x 5
315 x 5
315 x 5
Push Press
135 x 3
225 x 3
275 x 1 (gave up because I was fucked)
Leg Raises with a push down (right, ahead and left chosen by the partner)
BW x 15
BW x 15
BW x 15
PWO had a Recovery shake and then a KFC Bonless Bucket… athlete.
Thursday 22/10/2009
Snatch Technique for about 45 min to and hour.
Some Highlights
155 lbs x 3 from the hip.
Snatch from box (hip)
110 x 3
120 x 3
135 x 3
155 x 3
155 x 3
155 x 3
165 x fail.
Back Squat
135 x 2
225 x 2
315 x 2
365 x 2
385 x 2
405 x 2
425 x 2
SG SL/DL
225 x 10
225 x 10
225 x 10
Reverse Crunch
BW x 10
BW x 10
BW x 10
Friday 23/10/2009
Bench Press
150 x 5
275 x 5
300 x 13
315 x 9
330 x 6
365 x 3
285 x 5
Lat Pull Down
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
One Arm Dumbbell Press (2 second pause at bottom)
65 x 8
65 x 8
65 x 8
Blast Strap Prone Pull Ups (feet elevated)
BW x 10
BW x 10
BW x 10
Blast Strap Push Up (feet elevated/5 second pause at the bottom)
BW x 10
BW x 7
checked out some of your vids…impressive…keep it up!
MXL
Monday 26/10/2009
Bench Press
135 x 5
225 x 5
315 x 5
365 x 5
365 x 5
365 x 5
315 x 5
CG Pull Ups
BW + 22 x 6
BW + 22 x 6
BW + 22 x 6
Narrow Grip Floor Press (2 second pause)
275 x 6
275 x 6
275 x 6
WG Lat Pull Down
140 x 10
140 x 10
140 x 10
CG Seated Row
180 x 10
180 x 10
140 x 10
External Rotations/Internal Rotations/Underhand Press (cable machine)
3x10/3x10/3x10
Chest Stretches and Shoulder Dislocates.
[quote]MattyXL wrote:
checked out some of your vids…impressive…keep it up!
MXL[/quote]
Thanks man.
whup
October 26, 2009, 11:11pm
9
Damn you have a strong bench, good work
[quote]whup wrote:
Damn you have a strong bench, good work[/quote]
Thanks definitely my best lift strength wise.
Tuesday 27/10/2009
AM Session
Back Squat
135 x 3
225 x 3
315 x 3
365 x 2
385 x 2
425 x 1
450 x 1
475 x 1
CG SL/DL
285 x 10
285 x 10
285 x 10
Glute/Ham Sit Up
BW x 10
BW x 10
BW x 10
PM Session
Clean From Blocks (hip)
135 x 3
180 x 3
200 x 3
225 x 3
225 x 3
235 x 3
180 x 3
Clean Pull From Blocks (hip)
300 x 5
300 x 5
300 x 5
235 x 5
Push Press
235 x 3
235 x 3
235 x 3
Some video from Tuesday night’s session.
Thursday 29/10/2009
Power Snatch From high blocks
110 x 3
135 x 3
150 x 3
155 x 3
Power Clean
110 x 3
150 x 3
225 x 3
275 x 2 (+1 rep pb)
225 x 3
Back Squat
315 x 3
405 x 3
450 x 3 (+2 rep pb)
SG SL/DL
275 x 10
275 x 10
275 x 10
Candlesticks
BW x 6
BW x 6
BW x 6
Friday 31/10/2009
Bench Press
135 x 5
225 x 5
315 x 12 (+2 rep PR)
335 x 5
385 x 1.5
300 x 5
CG paused Floor Press (48 lbs of chain)
135 x 6
180 x 6
240 x 6
315 x 3
CG Pull Ups
BW x 6
BW x 6
BW x 6
BW x 6
Pullovers (nautilus)
210 x 10
210 x 10
210 x 10
Rear Delt Fly
50 x 10
50 x 10
50 x 10
Biecp Curls (nautilus)
75 x 10
75 x 10
75 x 10
Monday 2/11/2009
Bench Press
45 x 5
150 x 5
275 x 5
375 x 5
375 x 3
375 x 3.5
325 x 5
Dumbell Press
100 x 12
100 x 12
100 x 12
Dumbell Row
160 x 12
160 x 6
160 x 7
Iso Blast Strap Pulls Ups (10 second hold at bottom/feet elevated)
BW x 8
BW x 8
BW x 8
WG Lat Pull Down
145 x 10
145 x 8
135 x 10
Broom Stick Shoulder Dislocates
External Rotation/Internal Rotations/Underhand Press (cable)
3 x 10/3 x 10/3 x 10
[quote]IrishMarc wrote:
Friday 31/10/2009
Bench Press
135 x 5
225 x 5
315 x 12 (+2 rep PR)
335 x 5
385 x 1.5
300 x 5
CG paused Floor Press (48 lbs of chain)
135 x 6
180 x 6
240 x 6
315 x 3
CG Pull Ups
BW x 6
BW x 6
BW x 6
BW x 6
Pullovers (nautilus)
210 x 10
210 x 10
210 x 10
Rear Delt Fly
50 x 10
50 x 10
50 x 10
Biecp Curls (nautilus)
75 x 10
75 x 10
75 x 10[/quote]
Thats some serioulsy big benching my friend, any vids of a bench session?
[quote]irishlifting wrote:
IrishMarc wrote:
Friday 31/10/2009
Bench Press
135 x 5
225 x 5
315 x 12 (+2 rep PR)
335 x 5
385 x 1.5
300 x 5
CG paused Floor Press (48 lbs of chain)
135 x 6
180 x 6
240 x 6
315 x 3
CG Pull Ups
BW x 6
BW x 6
BW x 6
BW x 6
Pullovers (nautilus)
210 x 10
210 x 10
210 x 10
Rear Delt Fly
50 x 10
50 x 10
50 x 10
Biecp Curls (nautilus)
75 x 10
75 x 10
75 x 10
Thats some serioulsy big benching my friend, any vids of a bench session?
[/quote]
here is some video from a bench/squat session earlier this year.
Tuesday 3/11/2009 - Decided to be lazy today no training to speak of will do some oly lifting tomorrow to compensate… if I could be arsed.
Thursday 5/11/2009
Squat Clean from Hip
45 x 5
110 x 3
135 x 3
155 x 3
180 x 3
Squat Clean
205 x 3
225 x 3
245 x 3
255 x 3
275 x 1
280 x 1 (+5lb PB)
285 x 1 (+10lb PB)
Back Squat
315 x 3
425 x 1 (thought it was 405 but all of the Eliko Training plates are the same Colour!)
385 x 3
385 x 3
385 x 3
BN Push Press
205 x 3
245 x 3
300 x 3
315 x 1
CG SL/DL
315 x 8
315 x 8
315 x 8
Weighted Sit Up
55 x 10
55 x 10
Bar Pike Up to Sips
BW x 3
BW x 3
BW x 3
Friday 7/11/2009
Bench Press
45 x 5
150 x 5
275 x 5
325 x 10
340 x 7
375 x 3
405 x 1
300 x 5
One Arm DB Floor Press (Paused)
75 x 8
75 x 8
75 x 8
WG Pull Ups
BW x 8
BW x 8
BW x 8
Blast Strap Iso Press Ups (feet elevated, 10 second pause at the bottom)
BW x 5
BW x 5
BW 33 x 5
Blast Strap Prone Pull Ups (feet elevated)
BW x 10
BW x 10
BW x 10
External Rotations/Internat Rotations/Underhand Raise
3x10/3x10/3x10
Shoulder Dislocates