Squats
70 x 5
100 x 5
120 x 5
140 x 3
150 x 2 LB belt
160 x 2 ( slow)
100 x 5
Bench
50 x 5
65 x 5
75 x 5
80 x 5
85 x 5
90x 5
92.5 x 4
95 x 3
Deadlifts (first 3 from a deficit)
125 x 5
145 x 5
170 x 3
180 x 1 Belt
195 x 1 Suit
205 x 1
220 x 1
This is my last week of classes, Then 2 week stretch of exams. None of my exams conflict with training, so hopefully the stress of exams wont have a huge effect. Calories Calories Calories.
Wednesday, 30 November 2011
Sunday, 27 November 2011
Sunday Nov 27th
Squat
70 x 5
100 x 5
120 x 5
140 x 5
155 x 3 Lb/belt
170 x 5Wraps
180 x 5
190 x 5 PR
Bench
50 x 5
65 x 5
75 x 4
82.5 x 3
90 x 2
97.5 x 1
102.5 x 1 PR
90 x 4
87.5 x 6
82.5 x 10 PR
Deadlifts Conventional
125 x 3
145 x 3
155 x 3 Belt
The next few weeks will be concentrated on final exams. I need to take a short break to recover so going to try and ease back the training numbers. Hopefully by not going as heavy during exams I can avoid beating up my immune system and getting sick.
70 x 5
100 x 5
120 x 5
140 x 5
155 x 3 Lb/belt
170 x 5Wraps
180 x 5
190 x 5 PR
Bench
50 x 5
65 x 5
75 x 4
82.5 x 3
90 x 2
97.5 x 1
102.5 x 1 PR
90 x 4
87.5 x 6
82.5 x 10 PR
Deadlifts Conventional
125 x 3
145 x 3
155 x 3 Belt
The next few weeks will be concentrated on final exams. I need to take a short break to recover so going to try and ease back the training numbers. Hopefully by not going as heavy during exams I can avoid beating up my immune system and getting sick.
Wednesday, 23 November 2011
Wednesday Training for strong feet + rant
Great training for everyone in the shed. Must be the woodstove.
Squats
70 x 5
100 x 5
120 x 5
140 x 3
150 x 1 Belt
165 x 4 Wraps
177.5 x 3
190 x 3
Bench
50 x 5
65 x 5
75 x 5
80 x 5
87.5 x 3
95 x 3 PR
Shirt on. Custom shirt for a 82.5 lifter. aka loose on little price.
Learning the shirt, Touch and go.
105 x 3
110 x 3 PR
115 x 1
Static hold 145 x 10 sec
Deadlifts
125 x 5
145 x 5
175 x 5
190 x 5
200 x 2 with belt
205 x 3 no belt
210 x 1
The 66kg Open qualifying total is 510 kg.Tonights training total was 505 x 3 and 515 x 1. This has to be one of the biggest training totals I've done without a squat suit or deadlift suit.
Other then squats not feeling as smooth as I would like, training has been great. Not just for me, but for everyone. 3 University students + 1 father of a newborn baby and we still have been training consistently and hitting PR's.
I live with one of my training partners , and see the two other at least 3 times a week to train. We've got a relaxed training environment and when it comes time to go to work, everyone throws down. We may laugh and joke more then other training group in the country, but this just seems to keep everyone from being angry trolls who just train and get frustrated.
I can say that without my training partners, I would be nowhere close to where Ive came since back when 2 plates was a big squat in knee wraps and I couldnt bench 1 plate x 1.
Fact - Its hard to not get strong when you train with a bunch of people who fall under the term of `BMF`. We all train for the same reasons. We all squat and bench from the same rack height. With a average height of about 5`4 , I like to think we have moulded ourselves into a pretty badass group.
Not giving any precise predictions, but big things to come for everyone. Stacey is on track to having the heaviest bench done by a female in our province in the next few years and hitting a huge Pr total next time she competes. Granville has made huge improvements with just 1 year of true powerlifting training under his belt and has the potential to be one of the best lifters in the country. Tom only has 39 days left in the 39 and under age group, now see. I can then overuse-old man kean. He has already made his impression on the National and International stage. With a new addition to his family, he is still on track to some huge performances in the coming year. Me, my feet are getting strong.
All in all, Im thankful for having a badass training facility with a great training group.
Squats
70 x 5
100 x 5
120 x 5
140 x 3
150 x 1 Belt
165 x 4 Wraps
177.5 x 3
190 x 3
Bench
50 x 5
65 x 5
75 x 5
80 x 5
87.5 x 3
95 x 3 PR
Shirt on. Custom shirt for a 82.5 lifter. aka loose on little price.
Learning the shirt, Touch and go.
105 x 3
110 x 3 PR
115 x 1
Static hold 145 x 10 sec
Deadlifts
125 x 5
145 x 5
175 x 5
190 x 5
200 x 2 with belt
205 x 3 no belt
210 x 1
The 66kg Open qualifying total is 510 kg.Tonights training total was 505 x 3 and 515 x 1. This has to be one of the biggest training totals I've done without a squat suit or deadlift suit.
Other then squats not feeling as smooth as I would like, training has been great. Not just for me, but for everyone. 3 University students + 1 father of a newborn baby and we still have been training consistently and hitting PR's.
I live with one of my training partners , and see the two other at least 3 times a week to train. We've got a relaxed training environment and when it comes time to go to work, everyone throws down. We may laugh and joke more then other training group in the country, but this just seems to keep everyone from being angry trolls who just train and get frustrated.
I can say that without my training partners, I would be nowhere close to where Ive came since back when 2 plates was a big squat in knee wraps and I couldnt bench 1 plate x 1.
Fact - Its hard to not get strong when you train with a bunch of people who fall under the term of `BMF`. We all train for the same reasons. We all squat and bench from the same rack height. With a average height of about 5`4 , I like to think we have moulded ourselves into a pretty badass group.
Not giving any precise predictions, but big things to come for everyone. Stacey is on track to having the heaviest bench done by a female in our province in the next few years and hitting a huge Pr total next time she competes. Granville has made huge improvements with just 1 year of true powerlifting training under his belt and has the potential to be one of the best lifters in the country. Tom only has 39 days left in the 39 and under age group, now see. I can then overuse-old man kean. He has already made his impression on the National and International stage. With a new addition to his family, he is still on track to some huge performances in the coming year. Me, my feet are getting strong.
All in all, Im thankful for having a badass training facility with a great training group.
Sunday, 20 November 2011
Sunday Training
Squat
70 x 5
100 x 5
120 x 5
140 x 3 Belt
155 x 3
165 x 3 wraps
172.5 x 3
180 x 3
187.5 x 3
Since I've been doing all raw work the past month and a half or so, Now that im back in the wraps im playing with my set-up too much( Vagina sanditis ). On my Light days I need to do some work on trying to squat more symmetrical. These old hips need to be straightened up.
Bench
50 x 5
65 x 5
75 x 4
85 x 3
92.5 x 2
85 x 3
80 x 4
80 x 5
75 x 6 Closer Grip.
70 x 7
65 x 8
60 x 9
Deadlifts Conventional
125 x 5
145 x 3
170 x 1
182.5 x 1 PR.
Never thought I would pull 400lbs conventional. These were done no-belt, but I dont think I would pull much more with a belt.
70 x 5
100 x 5
120 x 5
140 x 3 Belt
155 x 3
165 x 3 wraps
172.5 x 3
180 x 3
187.5 x 3
Since I've been doing all raw work the past month and a half or so, Now that im back in the wraps im playing with my set-up too much( Vagina sanditis ). On my Light days I need to do some work on trying to squat more symmetrical. These old hips need to be straightened up.
Bench
50 x 5
65 x 5
75 x 4
85 x 3
92.5 x 2
85 x 3
80 x 4
80 x 5
75 x 6 Closer Grip.
70 x 7
65 x 8
60 x 9
Deadlifts Conventional
125 x 5
145 x 3
170 x 1
182.5 x 1 PR.
Never thought I would pull 400lbs conventional. These were done no-belt, but I dont think I would pull much more with a belt.
Friday, 18 November 2011
Friday November 18th
Morning @ Global with Tom and Granville
Squats
No real work, just a few sets on a plate playing with form
Bench, Close grip
50 x 5
60 x 5
60 x 5
60 x 5
82.5 x 4 2bd
82.5 x 4 2bd
Hanging Planks, ' Rep Ladder'
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Kind of concerned for Tom, hopefully he isnt too sore to train on sunday.
Night @ Goodlaugh with - ?Miller ?
Flat DB Bench
40 x 8
50 x 8
60 x 8
50 x 8
Chinups, Used the rep ladder, varied grip
1-2-3-4-5-6-5-4-3-2-1
Lot's of Back work.
4 movements x 3 sets each.
A little bicep work.
Tricep Pressdowns
3 sets close grip
3 sets wide grip
Today seems like a whole lot of nothing training wise, But I think these are the extra's that are helping me.
Squats
No real work, just a few sets on a plate playing with form
Bench, Close grip
50 x 5
60 x 5
60 x 5
60 x 5
82.5 x 4 2bd
82.5 x 4 2bd
Hanging Planks, ' Rep Ladder'
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Kind of concerned for Tom, hopefully he isnt too sore to train on sunday.
Night @ Goodlaugh with - ?Miller ?
Flat DB Bench
40 x 8
50 x 8
60 x 8
50 x 8
Chinups, Used the rep ladder, varied grip
1-2-3-4-5-6-5-4-3-2-1
Lot's of Back work.
4 movements x 3 sets each.
A little bicep work.
Tricep Pressdowns
3 sets close grip
3 sets wide grip
Today seems like a whole lot of nothing training wise, But I think these are the extra's that are helping me.
Wednesday, 16 November 2011
Back in the comfort zone
Today was our first day back in kneewraps for quite some time. As someone who cant squat a whole lot in just a belt, I tend to enjoy kneewraps more then most people.
Sq
70 x 5
100 x 5
120 x 5
135 x 3
150 x 3 belt
160 x 3 wraps
170 x 3
180 x 3
-All the wrapped sets felt good. Since APT hasnt paid their fee's to the IPF yet, Im going to experiment in the Inzer grippers.
Bench
50 x 5
70 x 5
77.5 x 5
85 x 3
90 x 3
92.5 x 3
90 x 3
90 x 3
Benches were feeling heavy but 4 triples @ 90 and above is a PR
Deadlifts
125 x 5
145 x 5
175 x 5
190 x 4
200 x 4 PR
Sq
70 x 5
100 x 5
120 x 5
135 x 3
150 x 3 belt
160 x 3 wraps
170 x 3
180 x 3
-All the wrapped sets felt good. Since APT hasnt paid their fee's to the IPF yet, Im going to experiment in the Inzer grippers.
Bench
50 x 5
70 x 5
77.5 x 5
85 x 3
90 x 3
92.5 x 3
90 x 3
90 x 3
Benches were feeling heavy but 4 triples @ 90 and above is a PR
Deadlifts
125 x 5
145 x 5
175 x 5
190 x 4
200 x 4 PR
Sunday, 13 November 2011
Quick Day
Granville lifted at Raw Nationals yesterday(205-145-230 @ 74 ), and I spotted and loaded so I just did a quick squat/bench in the warmup room in the morning.
Squat
70 x 5
100 x 5
120 x 5
135 x 3
140 x 3
145 x 3
Bench
50 x 5
65 x 5
75 x 5
82.5 x 5
87.5 x 5
90 x 5
90 x 5
95 x 2
Starting wraps on wednesday I believe, really looking forward to getting some heavy weight on the back again.
Squat
70 x 5
100 x 5
120 x 5
135 x 3
140 x 3
145 x 3
Bench
50 x 5
65 x 5
75 x 5
82.5 x 5
87.5 x 5
90 x 5
90 x 5
95 x 2
Starting wraps on wednesday I believe, really looking forward to getting some heavy weight on the back again.
Wednesday, 9 November 2011
Big Training Day
Wasnt feeling all that energetic going into the gym today, but things did come together better then planned. I hit some Pr's but the highlight of my day was watching the 63kg Ukraine Girl hit a 682 Wilks and Olech hitting a massive 903 total @ 74, both done @ open worlds. Simply unreal. Some lifters are just un-human.
Squats kg
70 x 5
100 x 5
120 x 5
135 x 3
142.5 x 3
147.5 x 3
152.5 x 3 PR
160 x 1 Highbar No belt, Big PR.
the 160 x 1 felt real heavy, but im pleased with it. I think I hit depth just because it was too heavy to stop at parallel. Scary to think that people at my bodyweight can clean and jerk this kind of weight in olympic lifting.
Bench
50 x 5
65 x 5
75 x 5
75 x 12
80 x 10
85 x 8
90 x 1 paused
92.5 x 1 paused - First time benching over 200lbs raw with a pause.
Deadlifts. No deficits tonight and the warmups still felt heavy.
125 x 3
145 x 3
165 x 2
185 x 2
195 x 1
207.5 x 1 Added belt
220 x 1 Big PR
The 220 was slow and heavy, but im super happy with a 5kg PR.. Next week we are going back in wraps for squats, so Im expecting to see a small drop in the deadlifts. for a while. Tentative plan for Wednesday will be a 3x3 in wraps and some lighter deadlifts with speed.
Granville Lifts @ Raw nats on Saturday so I'm just going to do a quick squat and bench before the meet starts, then we wont have to train sunday morning. Squats : try not to fall down , benches 5 x 5.
Squats kg
70 x 5
100 x 5
120 x 5
135 x 3
142.5 x 3
147.5 x 3
152.5 x 3 PR
160 x 1 Highbar No belt, Big PR.
the 160 x 1 felt real heavy, but im pleased with it. I think I hit depth just because it was too heavy to stop at parallel. Scary to think that people at my bodyweight can clean and jerk this kind of weight in olympic lifting.
Bench
50 x 5
65 x 5
75 x 5
75 x 12
80 x 10
85 x 8
90 x 1 paused
92.5 x 1 paused - First time benching over 200lbs raw with a pause.
Deadlifts. No deficits tonight and the warmups still felt heavy.
125 x 3
145 x 3
165 x 2
185 x 2
195 x 1
207.5 x 1 Added belt
220 x 1 Big PR
The 220 was slow and heavy, but im super happy with a 5kg PR.. Next week we are going back in wraps for squats, so Im expecting to see a small drop in the deadlifts. for a while. Tentative plan for Wednesday will be a 3x3 in wraps and some lighter deadlifts with speed.
Granville Lifts @ Raw nats on Saturday so I'm just going to do a quick squat and bench before the meet starts, then we wont have to train sunday morning. Squats : try not to fall down , benches 5 x 5.
Sunday, 6 November 2011
Weekend of Nov 4th - 6th
Friday
Morning @ Global With Tony and pre-poppa Kean
Squats in lbs. Playing with the technique
135 x 5
225 x 5
225 x 5
Bench
135 x 5
155 x 5
165 x 8
175 x 8
175 x 10
3 sets of a wild ab exercise that left me sore all weekend.
Friday Night
Decided to Squat again seeing I didnt do much in the morning
135 x 10 (in lbs)
225 x 5
275 x 3
285 x 3
295 x 3
Did some assitance work but didnt push anything too hard. Triceps , Shoulders and some back.
Saturday Highlights
Worked 8-4
Tom Kean became a Father, New baby boy was born - Max Kean.
Fattened myself up with some Fish and Chips .
Watched Captain America ( The movie not Kirk Karwoski)
Caught up on sleep because the clocks went back a hour
Sunday In the shed with Tony 'Strong Foot 'Granville and Stacey-zeroenergy-Price
Tom became a father less then 24 hours ago so understandly had to skip training with us.
Squats (kgs)
70 x 5
100 x 5
120 x 5
132.5 x 5
150 x 5 + Belt / LB
160 x 3
165 x 3 PR
Bench
50 x 5
65 x 5
75 x 5
80 x 10
85 x 8 PR
90 x 6 PR
85 x 8
80 x 10
Deadlifts Conventional
125 x 3
145 x 3
145 x 1
Successful weekend overall. Took it off from galivanting and belligerence and just focused on schoolwork and eating. Training felt better because of it. Going to take the next week or so semi- easy on squats, and hop back in wraps the following week.
Morning @ Global With Tony and pre-poppa Kean
Squats in lbs. Playing with the technique
135 x 5
225 x 5
225 x 5
Bench
135 x 5
155 x 5
165 x 8
175 x 8
175 x 10
3 sets of a wild ab exercise that left me sore all weekend.
Friday Night
Decided to Squat again seeing I didnt do much in the morning
135 x 10 (in lbs)
225 x 5
275 x 3
285 x 3
295 x 3
Did some assitance work but didnt push anything too hard. Triceps , Shoulders and some back.
Saturday Highlights
Worked 8-4
Tom Kean became a Father, New baby boy was born - Max Kean.
Fattened myself up with some Fish and Chips .
Watched Captain America ( The movie not Kirk Karwoski)
Caught up on sleep because the clocks went back a hour
Sunday In the shed with Tony 'Strong Foot 'Granville and Stacey-zeroenergy-Price
Tom became a father less then 24 hours ago so understandly had to skip training with us.
Squats (kgs)
70 x 5
100 x 5
120 x 5
132.5 x 5
150 x 5 + Belt / LB
160 x 3
165 x 3 PR
Bench
50 x 5
65 x 5
75 x 5
80 x 10
85 x 8 PR
90 x 6 PR
85 x 8
80 x 10
Deadlifts Conventional
125 x 3
145 x 3
145 x 1
Successful weekend overall. Took it off from galivanting and belligerence and just focused on schoolwork and eating. Training felt better because of it. Going to take the next week or so semi- easy on squats, and hop back in wraps the following week.
Wednesday, 2 November 2011
First training day in Movember
If I can pull off the mustache, I think it will add about an average of 10kg per lift, give or take a little. My legs felt a little off last night, so I streched for 20 mins or so to try and work out the kinks. Obviously it's impossible to be perfectly symmetrical, but there are days I feel like my legs are years apart in strength.
Tuesday @ Mun with Tony
Light Shoulder work
4 sets of close grip bench , paused and fast
Tricep Work with cables
Wednesday in the shed
Squat
70 x 5
100 x 5
120 x 5
132.5 x 5
145 x 3 LB Add Belt
150 x 3
155 x 3
Bench
50 x 5
65 x 5
75 x 5
82.5 x 3
87.5 x 2
95 x 1
100 x 1 PR
70 x 20 PR
Deadlifts (First 3 sets from a deficit)
125 x 5
145 x 4
160 x 3
175 x 4
185 x 4
195 x 4 PR ( Best in a belt before was 195 x 3)
Raw Numbers have moved well. Im interested to get in wraps soon for squats and see if the weights will be up. Im not doing a tonne of sets, but still getting in the worksets I want to without completly burning out so far.
Tuesday @ Mun with Tony
Light Shoulder work
4 sets of close grip bench , paused and fast
Tricep Work with cables
Wednesday in the shed
Squat
70 x 5
100 x 5
120 x 5
132.5 x 5
145 x 3 LB Add Belt
150 x 3
155 x 3
Bench
50 x 5
65 x 5
75 x 5
82.5 x 3
87.5 x 2
95 x 1
100 x 1 PR
70 x 20 PR
Deadlifts (First 3 sets from a deficit)
125 x 5
145 x 4
160 x 3
175 x 4
185 x 4
195 x 4 PR ( Best in a belt before was 195 x 3)
Raw Numbers have moved well. Im interested to get in wraps soon for squats and see if the weights will be up. Im not doing a tonne of sets, but still getting in the worksets I want to without completly burning out so far.
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