I definitely will mate, you can’t go wrong with the price of it and it looks like it’s got better equipment than any commercial gym near by me. It’s a 45 minute drive, I’m definitely tempted to go when I come back from university for at least for one session.
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The equipments great, its primarily a bodybuilding gym just because the owner is a bodybuilder, but we’ve got 2 good power racks and platforms, and a competition bench so us powerlifters cant complain!
Theres a good 4 or 5 of us that train there that compete at some level (me and another just starting out, 1 guy whos been competing since he was in his teens)
And theres a bunch of competetive BBers that train there too
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27-4-17
Bench
Foam roll lower body / upper back, band pull aparts, stretch chest / shoulders
Bench with light chains 20kg 2x8, 50kg x7, 80kg x7, 100kg x7
Wide Grip Bench 100kg 3x8
DB Flys 25kg 2x12, 30kg 2x10
Smith OHP 50kg x8, 70kg x8, 80kg x3, 85kg x3, 90kg x3
DB Side Laterals 7.5kg 4x20
Straight Bar Pressdowns 7 plates 4x12
No videos today as my phone was dead! Nice steady session, I’ve been hitting it heavy recently so decided to have a light volume day just to break it up a bit.
The British Powerlifting Union opened up extra places today for a meet close to me, so I decided to give it a go (the meet I’m doing in July is just a local gym meet, nothing serious) got an e-mail about an hour to go to confirm my spot for the East Midlands and South Yorkshire Qualifiers, so I’m now 4 weeks out and very excited!
I looked at the qualifying totals for an opportunity to go to the Brits later in the year and my weight class is around a 550kg qualifying total, which I’m confident I can manage pretty easily.
I would have liked to compete in the 90kg class, but I’m just going to drop in with the 100s for this meet as I’m doing it mostly for the experience of going to a big meet, as my only other meet was a small one capped at 30 lifters.
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Very easily I think.
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28-4-17
Lower
Stretch / glute bridges / leg swings
Squat 20kg 2x8, 60kg x5, 100kg x5, 140kg x5, 170kg x3, 190kg x3, 210kg x3
Deadlift Beltless 120kg x3, 160kg x3, 200kg x3
Sumo Practice 80kg from blocks just below knee for triples
I’ve decided I’m going to throw my Sumo practice in at the start of my sessions when I’m fresh. I’m confident with the weights low just working on form, and getting the correct muscles firing it won’t effect my lower body work.
Doing my Sumo practice pre-exhausted, I don’t feel its achieving what I want it to.
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1-5-17
Bench
Stretch pecs / shoulders / tris, band pullaparts, band dislocations
Bench 60kg x5, 80kg x5, 100kg x5, 120kg x5, 130kg x1, 140kg x1, 150kg x1
Bench with doubled chains 60kg x3, 80kg x3, 100kg x3, 120kg x2
Flat DB Press 35kg x8, 40kg x8, 45kg x8
Inc Flys 20kg 4x20
Skullcrushers 35kg 3x12
BB Curls 35kg 3x10
Straight Arm Pulldowns 5 plates 4x12
V Bar Pressdowns (4xAMRAP) 7 plates x25, 21, 17, 12
Great session today, and a 5kg Bench PB!! I misgrooved 140kg a bit, but it didn’t feel heavy and I recovered it so i decided to give 150kg a go, and although it was a little grindy it felt good!
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You’re doing good things on bench.
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Thanks man, Its certainly coming along now 
I put it down to benching twice a week, seems to of taken off since going from 1 to 2 days
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Holy Jesus what a session!!!
2-5-17
Lower
Stretch / leg swings
Sumo Deadlift off 2 plates, 90kg 8x3
Squat (Bare Knee) 20kg 2x8, 60kg x8, 100kg x5, 140kg x3, 180kg x1, 200kg x5 (AMRAP set)
Deadlift (Stiff Bar) 120kg x1, 160kg x1, 200kg x1, 220kg x5 250kg x1, 260kg x1
BB Rows 100kg 4x10
WG Pulldowns 13-17 plates 4x12
Leg Ext 54kg x12, 61kg x12, 68kg x12
I felt like a god tonight, 220kg x5 was supposed to be my top set on the DL bar… which was being used so I pulled on a Texas Power Bar, and it felt like there was hardly any weight on the bar, my buddy was training singles and hit 250kg so I decided to give it a whirl for a 5kg PB, and it flew up!
Was going to call it there but I couldn’t ignore the little devil on my shoulder screaming at me to join the 6 plate club, so I loaded up 260kg and it moved quite well to say it was a 15kg PB! Dead chuffed!!
Sumo is feeling great, and the mobility is paying off, looking forward to giving it a good go.
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You beauty! Everything looks like it’s taking off for you. This is excellent.
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Closing in on the 1500. I’m jealous of your squats mine have been sucking as of lately.
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Thanks guys! Something just seemed to click tonight, i actually prefer the stiff bar to a DL bar, I feel like I can get a lot tighter to it… maybe thats just the thing I need to be working at with the DL bar, focus on tightness for a while
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4-5-17
Bench
Stretch pecs / shoulders, band dislocations, pullaparts between warmups
Bench 20kg 2x5, 60kg x5, 80kg x5, 100kg x5, 120kg x5, 130kg x5
Floor Press with chains 90kg x3, 100kg x3, 110kg x3, 120kg x3
Military Press ss Side laterals 60kg 4x5 / 7.5kg 4x20
Machine Flys 62kg 4x15
BB Curls ss Rope Pressdowns 30kg 3x12 / 4 plates 3x15
Elbows were a little sore from work today, threw on the good old SBD elbow sleeves though and that sorted them out!
Bench moved really well tonight, 130kg x5 felt very comfortable, definately had another 2 or 3 reps in the tank!
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5-5-17
Lower
Stretch, leg swings, glute bridges
Sumo Block Pull 90kg 6x3 from 2 plates!
SSB Squats with chains 30kg 2x5, 60kg x5, 80kg x5, 100kg x5, 110kg x5, 120kg x5
Low Block Pulls 120kg x3, 160kg x3, 200kg x3, 220kg x3, 240kg x3
WG Pulldowns 11 plates 4x15
T Bar Rows 45kg 4x10
Shrugs 120kg 2x10, 130kg 2x10
Leg Curl 50kg 4x10
Leg Press 240kg 3x10
Sumo Deadlift 130kg x1, 170kg x1, 210kg x1
Feelin pretty beat up today, been a long week at work! Got shit done though!
Hit some Sumos from floor last thing off to see how it felt, positioning felt pretty good, not totally sure about how it feels overall though!! But its something to work from, I don’t think 210kg is bad for it being after all my other work, and considering I pulled a 15kg PB conventional 3 days ago.
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Wow!! So todays training was a complete head fuck! We have 2 different types of plates in the gym, bumpers and rubber coated ones!
I usually Squat and pull with the bumpers so I’m not overly worried there, but I bench with the green rubber coated plates.
One of the guys had a 20kg bumper plate in 1 hand, and a green 20kg plate in the other and thought they didn’t feel right! Sooooo we got a set of scales!
The bumper plates are 0.5kg heavy, no biggie really! But the green coated 20kg plates are 18kg, now thats a kick in the bollocks!!!
Did my bench session today with the bumpers instead ot the green plates, loaded up 150kg (well, 153kg when you add the extra) for my last working single, and jesus it felt so much heavier!! Stalled it 2 inch off my chest, confidence has taken a proper hit!
Guy I was training with tonight doubled 180kg last week, couldnt press 175kg tonight! How do you recover from a hit like that?! 
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I hate when that kind of stuff happens. I always wonder why the manufacturer wouldn’t bother checking to make sure.
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Definitely makes you wonder about all the plates you use, little inaccuracies will really add up when you’re using the amount of plates you do. I suppose this is what creates the demand for Elieko and Ivanko plates, they’re supposed to all be pretty much spot on.
3 Likes
8-5-17
Bench
Pullaparts between warmups, foam rolled legs / back, stretch hips out
Bench 20kg 2x8, 60kg x10, 80kg x8, 100kg x6, 120kg x4, 140kg x1, 150kg Fail
2 inch board press 100kg + doubled chains 2x7
DB Press 35kg x10, 40kg x10
DB Flys 20kg x12, 25kg x12, 30kg x12, 35kg x12
Called it a day after that, my head wasn’t in it at all, the aforementioned issue with the plates had totally screwed up my confidence! I don’t really know where I am with my Bench now, the 150kg fail was actually more like 153kg because of the bumpers weighing more, ao atleast I can take some comfort in that.
I think if I tried 150kg with calibrated plates it would probably be there, but I’ve no way of being 100% at this point.
Video of 150kg (153kg) fail. Guy spotting me said he took a bit where I stalled but he let me lock it out myself.
I know man, its just pure lazy on their part!! Especially when they work the price out per KG of weight!!
Uh-huh. There’s a rumour that the black plates at my gym are underweight, but I’ve never felt a massive difference using calibrated plates in meet so I’m hoping it’s just a rumour.
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