Hey man, just thought I’d drop in and give some kudos for the work you’re doing here. I’ll definitely be following along. Your lifts very, very close to mine (you’re lighter than I am though) and I’ve also recently got back into focusing on powerlifting after previously training for rugby.
What is the meet you’re planning on doing in November? And where in England are you based?
[quote]Element_26 wrote:
Hey man, just thought I’d drop in and give some kudos for the work you’re doing here. I’ll definitely be following along. Your lifts very, very close to mine (you’re lighter than I am though) and I’ve also recently got back into focusing on powerlifting after previously training for rugby.
What is the meet you’re planning on doing in November? And where in England are you based?[/quote]
Thanks for the kind words mate!
At the min it is the N.Mids regional in the GBPF - although I am planning on competing raw, so I need to check out whether they have a raw section!!
I am based in the West Mids though - although nothing has been announced for a regional here yet.
Where are you based?
I’m based in south west London, and will be competing in the BPC/GPCGB, because the idea of being a gearwhore appeals to me!
If you’re in West Mids there is a great powerlifting gym in Birmingham called the Coliseum. Seems like you’re making great progress training alone but might be worth checking it out one day.
^^
Will check that out at some point, and there’s nothing wrong with being a gear whore haha
Lower
AM:
30 mins fasted cardio
PM:
warm up x 5 mins
Front squat:
70kg x 5
100kg x 3
110kg x 1
120kg x 1
130kg x 1 (PR)
100kg x 5
100kg x 5
100kg x 5
GHR / Ab roll outs:
BW x 10/ 10
BW x 10/ 10
BW x 10/ 10
BW x 10/ 10
SLDL / V-ups:
3 sec negative
100kg x 5
120kg x 3 / +15kg x 8
120kg x 3 / +15kg x 8
120kg x 3 / +15kg x 8
120kg x 3 / +15kg x 8
KB swings:
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
Comments
Just fancied blasting my hammys/ lower back - I think I managed the trick…tired now!
AM:
45 mins fasted cardio
5 mins foam rolling.
Legs of death.
Good work dude, good to see more lifters in the West Mids. Lots of quality stuff going on for lifters round here if you know where to look for it. If you’re raw only there’s the GBPF British unequipped championship in August, but you’ll need to find one before that to get a qualifying total first. My advice is to find a comp sooner rather than later and just go do it, get a total posted. Then you’ll have something to beat!
Element_26 is right, coliseum is good, if a little packed with stuff! Plenty of good gyms around though. Joseph Chamberlain college’s gym is pretty sweet, Temple can be pretty good if it’s quiet too, though not really a PL gym. Power Press in Dudley is meant to be good. Then there’s the gym where our guys train too.
If theres a North Mids regional (GBPF) in November you can bet your ass we’ll be there, and the competitions are always full of really supportive people.
[quote]RTJenforcer wrote:
Good work dude, good to see more lifters in the West Mids. Lots of quality stuff going on for lifters round here if you know where to look for it. If you’re raw only there’s the GBPF British unequipped championship in August, but you’ll need to find one before that to get a qualifying total first. My advice is to find a comp sooner rather than later and just go do it, get a total posted. Then you’ll have something to beat![/quote]
I did look at that, trouble is I think the comps are in the next few weeks - I am on holiday, so miss them! No great shakes, I will get to a meet as soon as I can! 
[quote]
Element_26 is right, coliseum is good, if a little packed with stuff! Plenty of good gyms around though. Joseph Chamberlain college’s gym is pretty sweet, Temple can be pretty good if it’s quiet too, though not really a PL gym. Power Press in Dudley is meant to be good. Then there’s the gym where our guys train too.
If theres a North Mids regional (GBPF) in November you can bet your ass we’ll be there, and the competitions are always full of really supportive people.[/quote]
Cool - I am based in Coventry, so will have to do some investigating before travelling over to one of those gyms mentioned! Would certainly be good to get some training in with other lifters - there’s only so much feedback you can get via Youtube lol
I think the N.Mids comp is listed as 20th Nov in Scunthorpe…
Should be ok if you want to come to our gym for a visit dude, the only requirement is that you train hard! Maybe come for a session and we can help you out with the aspects of your lifts that you’re struggling with. We’re based in Dudley, so let us know if you want to pop in as someone will have to be there to open up. We’ve got plenty of experienced boys so I’m sure you’ll get plenty of input and support.
I’ll PM you mate, I am away in 2 weeks, for 2 weeks - so it would have to be after that anyway. Thanks!
PM:
warm up x 5 mins
Upper 1:
Clean and press:
70kg x 3
70kg x 3
80kg x 2
90kg x 1
100kg x f, f
Military press
70kg x 8
70kg x 6
70kg x 4
Bench:
60kg x 8
70kg x 8
80kg x 8
90kg x 8
100kg x 4
DB c+p / bent over fly:
22.5kg x 5 / 10kg x 8
22.5kg x 5 / 10kg x 8
22.5kg x 5 / 10kg x 8
22.5kg x 5 / 10kg x 8
DB fly/ Band pull aparts:
22.5kg x 8 / 10
22.5kg x 8 / 10
22.5kg x 8 / 10
22.5kg x 8 / 10
Comments
This makes a big difference - hit a wall on the bench pretty quickly - same for the press haha makes for a decent change of pace! All done in about 45 mins or so…Back and deads tomorrow.
AM:
40 mins fasted cardio
PM:
Upper 2:
Speed deads:
70kg x 3
110kg x 3, 3
140kg x 3
160kg x 2, 2, 2
Add belt
160kg x 2, 2, 2
Dead stops / KB swings:
42.5kg x 10 / 40kg x 10
42.5kg x 10 / 40kg x 10
42.5kg x 10 / 40kg x 10
42.5kg x 10 / 40kg x 10
BOR:
90kg x 14
90kg x 14
90kg x 12
Banded kb swings:
Light band
40kg x 5
40kg x 5
40kg x 5
Comments
Short and sharp. Conditioning only tomorrow methinks - already bored of this haha Prowler arrives tomorrow!
Prowler and rumble roller arrived today! Sick bags at the ready, some conditioning tomorrow for sure!!
[quote]Adam-F wrote:
Prowler and rumble roller arrived today! Sick bags at the ready, some conditioning tomorrow for sure!! [/quote]
Nice! I’m jealous!
Where did you order your prowler from?
Strong pressing btw.
Conditioning
Banded kb swings:
Light band
32kg x 15 (x8)
Goblet squats:
24kg x 10 (x8)
Comments
A cheeky session the back garden with the mrs…had her seeing stars by the end of the squats haha
[quote]Element_26 wrote:
Where did you order your prowler from?
Strong pressing btw.[/quote]
Cheers mate, really need to learn how to catch the cleans lol hit my chest twice with the 100! I got it from Wolverson…bargain at 200 quid!
Aqua - thanks!
More conditioning:
Prowler:
Shuttles:
5, 15, 25m
x 4
Drags:
25m
20kg x 8
Comments
Prowler flu is no myth. My conditioning sucks ass.
At £200 a prowler is a steal. If I ever feel the need to do some conditioning I’ll definitely check out Wolverson.
Yeah its pretty good - kicked my arse at any rate. Didn’t help with the surface, the feet just seemed to grip the road so bad, like pushing through glue lol