Strangely enough, they aren’t too bad at all - I managed them ok after all the benching!
Hey Adam are you doing the North West Bench Press next weekend?
[quote]RTJenforcer wrote:
Hey Adam are you doing the North West Bench Press next weekend?[/quote]
No mate - got a few things on with uni so can’t make it! I am going to the West Mids on the 20th Nov…
Hows the training going? You cleaned up at the Brits didn’t you?
[quote]Adam-F wrote:
[quote]RTJenforcer wrote:
Hey Adam are you doing the North West Bench Press next weekend?[/quote]
No mate - got a few things on with uni so can’t make it! I am going to the West Mids on the 20th Nov…
Hows the training going? You cleaned up at the Brits didn’t you?[/quote]
Oh ok, all of our boys will most likely be at the West Mids, but my next one apart from the NW bench is the Commonwealth championships on Dec 17th - training is going well, I’m doing a Westside program at the mo so haven’t had a chance to test myself out yet really, but I will be going back to a similar thing to what I was doing before in about a month’s time in prep for the Commonwealth.
Yeah I took 1st place and got the new British DL record on my 3rd pull, so pretty much a perfect day of lifting, I was very pleased - but there’s still loads to work on!
Any idea what you’ll be looking to open on at the West Mids? Competing raw too?
[quote]RTJenforcer wrote:
Oh ok, all of our boys will most likely be at the West Mids, but my next one apart from the NW bench is the Commonwealth championships on Dec 17th - training is going well, I’m doing a Westside program at the mo so haven’t had a chance to test myself out yet really, but I will be going back to a similar thing to what I was doing before in about a month’s time in prep for the Commonwealth.
Yeah I took 1st place and got the new British DL record on my 3rd pull, so pretty much a perfect day of lifting, I was very pleased - but there’s still loads to work on![/quote]
Sounds pretty perfect.
[quote]
Any idea what you’ll be looking to open on at the West Mids? Competing raw too?[/quote]
It will be raw, still haven’t touched any kit…maybe further down the line, just want to get the first one out the way really!
Not sure - I am planning on coming down to train with you boys nearer the time to get some proper practice in with calls etc depending on what I test my max’s at, perhaps something in the region of 180/110/210…should be able to drill all of those numbers any day of the week…
who know’s open to advice though lol
Week 12; Session 2
warm up x 15 mins
Squats:
bar x some
70kg x 3
120kg x 2
Add belt
140kg x 2
155kg x 3
165kg x 1
177.5kg x 2 b[/b] lost the 3rd forward
Squats:
2 min rest
145kg x 3 (x5)
1 leg DL:
25kg x 6 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 10 (x2) / 10kg x 10 (x2)
Clam shells/ Single leg Glute bridges:
Light band x 12 (x3) / +5kg x 10 (x3)
Comments
Well it was an improvement on mondays efforts - didn’t quite get the 3rd rep, but the strength was there, lost my line forwards and my upper back gave out.
Starting to get a soreness in my left knee after squats, christ I am falling apart lol
nice squatting adam.
[quote]gregron wrote:
nice squatting adam. [/quote]
Thanks Greg, shoulda got the 3rd!
Cardio this morning, legs are pretty stiff from last nights work…lots of mobility and rollin’ tonight!
Week 12; Session 3
foam roll - upper body
Bench:
60kg x 3
80kg x 3
100kg x 3
3-board, CGBP
110kg x 3
130kg x 5 (x2)
Seated Military press:
Press to top of head
85kg x 6 (x2)
JM Press:
47.5kg x 6 (x3)
Band pushdowns:
Medium x 25
Light x 22 (x3)
*Few other circuit items, not worth noting too much.
Comments
Had to switch the schedule around today - early morning lifting for a change, was better than I was expecting.
Cardio and physio tonight.
Week 12; session 4
warm up x 10 mins - full body foam roll
Deads:
70kg x 3
120kg x 2
160kg x 2
Add belt
180kg x 1
200kg x 2
220kg x 1, F
Deads:
90 sec rest between sets
170kg x 3 (x5)
Rack pulls:
210kg x 1
235kg x F
1 leg DL:
25kg x 6 (x2)
GMs / Side bends:
40kg / 25kg x 8 (x3)
Glute bridge / Twists / Clam shells:
5kg / 10kg / light band x 10s (x3)
Comments
End of a tough week.
Just cardio this morning, BW down around 201 now.
Went through things with Josh regarding last week, decided that re-running the week with the same numbers or very minimal increases is the best policy!
Been pretty sore for a few days, so took it easy today - back at it tomorrow.
ffffffuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu
been keeping up with cardio etc
went to squat tonight and the knee pain was unbearable, worked up to the 182.5 but it just wasn’t happening. back to the drawing board…
now where’s BBB when you need him!
Ah fuck it - major knee pain isn’t what you need when you’re approaching a meet. Ice it, bathe it, rest it, then come back strong and smash some PRs bud.
[quote]Element_26 wrote:
Ah fuck it - major knee pain isn’t what you need when you’re approaching a meet. Ice it, bathe it, rest it, then come back strong and smash some PRs bud.[/quote]
x2
are you wrapping your knees or wearing sleeves?
[quote]Adam-F wrote:
ffffffuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu
been keeping up with cardio etc
went to squat tonight and the knee pain was unbearable, worked up to the 182.5 but it just wasn’t happening. back to the drawing board…
now where’s BBB when you need him![/quote]
Rest it and ice it. I tweaked my f’ing back last Friday so my lower body work is off the table for the time being. I might end up having to do bench only at the meet on 11/5 and just the act of typing that makes me uneasy. It’s my own damn fault for not doing the pre-hab/stretching/etc as diligently as I should.
Sounds like me and you Nov, ready for the scrap heap lol
I am going to see BBB on sat - but shall be resting the knee for now, sent some stuff off to Josh to see what he thinks.
Greg - I always use sleeves, but I put some ply sleeves on which are much tighter - but even they didnt help!
I am sure it will be easily solved 
Week 13; Day 2
rumble roll x 5 mins; full body.
Bench:
60kg x 3
80kg x 3
100kg x 3
115kg x 3
Reverse bands
130kg x 3
135kg x 2
120kg x 3 (x3)
Scapular retractions / Flys / Overhead shrugs:
BW / 20kg / 40kg x 15 (x3)
Chins:
+5kg x 8 (x3)
Lying DB Ext / EZ Curls:
20kg x 12 / 37.5kg x 15 (x3)
15kg x 12 / 37.5kg x 15 (x2)
Comments
Much better session this afternoon, the chest started to get a little uncomfortable at the normal bench, so switched to the reverse bands and that felt much better - the set-up took off around 20kgs at the bottom…very little at the top…
Moved the rest into a couple of mini circuits.
60 mins cardio this morning
Nothing too exciting to see here, on a positive note my chest doesn’t feel too bad at all today A little bit of progress! Hurrah.
Cardio this morning.
I am ready to double that 220 this afternoon…even if it kills me!!!
Week 13; Day 3
rumble roll x full body
Deads:
70kg x 3
120kg x 2
160kg x 2
180kg x 2
200kg x 2
220kg x F
Speed deads:
90 secs rest
177.5kg x 3 (x4)
rack pulls
210kg x 1
235kg x F
GMs / Side bends:
Extended ROM
40kg x 8 / 25kg x 10 (x3)
1 leg DL / band clams / 1leg glute bridge / plate twists:
25kg x 6 / Light x 12 / +5kg x 10 / +10kg x 10 (x3)
Comments
Going backwards at a rate of knots at the minute - the 200 x 2 was easy, even managed to keep my hips lower at the start. Couldn’t lock out the 220 - just slightly worse than the rep from last week (for those that saw that vid)…Same for the rack pull, at least this time I got the 235 moving!!
Finished off with the circuit.