Building High-Performance Muscle™
Training Logs
 
The Road to a 600kg Raw Total
 

Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

cant be bothered to log my training from the past few days - got too much on right now.

I hit a PR 245kg deadlift this morning, followed by 190kg x1 against light bands, 190kg x 3 RDL..

yesterday, reverse band bench - 155kg x 1, floor press 115kg x3x3 and some other stuff.

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Element_26
Level

Join date: Jun 2009
Location: England
Posts: 1092

Maaaannn, that blows my best floor press out of the water. Having said that, my levers mean that floor pressing is a pretty tough exercise for me, my ROM is pretty similar to a normal bench press.

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Joweeee
Level 3

Join date: Feb 2009
Location:
Posts: 590

Deadlift gettin up there man. :D

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Great training dude, and great deadlift PR! I had a question about powerlifting comps in England - how? lol. I've done a google but can't find anything that helpful - I'm thinking I might try and find a comp for next year but know nothing about the federations or anything here.

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Bench:
*paused*
135kg [PR]
*tng*
140kg [PR]

CGBP:
*fat gripz*
120kg x 2
125kg x 2 @ 10

Chins:
upto 35kg x 1
BW x 6 (x3)

Finally one of my long term benching goals achieved!!! Onto 150kg by the end of the year now...maybe.

*Oh and cheers for the support guys :)

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Jab1 wrote:
Great training dude, and great deadlift PR! I had a question about powerlifting comps in England - how? lol. I've done a google but can't find anything that helpful - I'm thinking I might try and find a comp for next year but know nothing about the federations or anything here.


Thanks mate!

check out the gbpf site or the bdfpa (both tested feds) - they both come up as the first hit on a google search...or there is the BPC, I dont know much about them though - Element 26 competes in that fed if you want to drop him a line!

Let me know if you have any more questions.

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novaeer
Level 1

Join date: Jun 2007
Location: Virginia, USA
Posts: 1758

Adam-F wrote:
Bench:
*paused*
135kg [PR]
*tng*
140kg [PR]

CGBP:
*fat gripz*
120kg x 2
125kg x 2 @ 10

Chins:
upto 35kg x 1
BW x 6 (x3)

Finally one of my long term benching goals achieved!!! Onto 150kg by the end of the year now...maybe.

*Oh and cheers for the support guys :)


Hey, good job on the bench press PR, Adam. Now get that knee fixed!! ;-)

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

novaeer wrote:
Hey, good job on the bench press PR, Adam. Now get that knee fixed!! ;-)


Oh so you are still alive??? :) Thanks dude, but help from yourself - bench finally seems to be steadily progessing!

I have a few ideas for how to arrange training based off the past 2, 12 week blocks of training - will start back in a week or so..

30 mins cardio this morning with 15-20 mins of stretching and band traction.

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novaeer
Level 1

Join date: Jun 2007
Location: Virginia, USA
Posts: 1758

Adam-F wrote:
novaeer wrote:
Hey, good job on the bench press PR, Adam. Now get that knee fixed!! ;-)


Oh so you are still alive??? :) Thanks dude, but help from yourself - bench finally seems to be steadily progessing!

I have a few ideas for how to arrange training based off the past 2, 12 week blocks of training - will start back in a week or so..

30 mins cardio this morning with 15-20 mins of stretching and band traction.


I've turned into a training log lurker. LOL. I might get a training log going after my meet next month. We shall see.

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Element_26
Level

Join date: Jun 2009
Location: England
Posts: 1092

3 plate bench?! Is niiiiiiice. Well done mate, very nice lift. What do you put your recent improvements down to?

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Adam-F wrote:
Jab1 wrote:
Great training dude, and great deadlift PR! I had a question about powerlifting comps in England - how? lol. I've done a google but can't find anything that helpful - I'm thinking I might try and find a comp for next year but know nothing about the federations or anything here.


Thanks mate!

check out the gbpf site or the bdfpa (both tested feds) - they both come up as the first hit on a google search...or there is the BPC, I dont know much about them though - Element 26 competes in that fed if you want to drop him a line!

Let me know if you have any more questions.

Thanks for the info dude, I'll check em out.

Mirin' 3 plate bench press so hard!

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

cheers fella's

i would put the improvement down to:

better tech
frequency
band/ board work

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

week 1; day 1;

foam roll - full body
t-spine, dislocates
stretch - quads, hips

Bench:
*soft touch*
110kg x 4 @ 8
120kg x 4 @ 9
110kg x 4 @ 8
110kg x 4 @ 8
115kg x 4 @ 9

CGBP:
*fat gripz*
100kg x 4 @ 8
105kg x 4 @ 8
105kg x 4 @ 9

MP:
50kg x 6 @ 7
60kg x 6 @ 8
65kg x 6 @ 8

Chins:
BW x 6
10kg x 3
20kg x 3 (x3)
BW x 8

Solid start to the new block - decided to add in some fatigue work to the main working movement for some added volume.

Have some minor issues with my left pec, but soon got into it after a couple of sets - just need to keep on top of the soft tissue work. Burnt out a little quickly on the CGBP but I have just had a week off..more to come!

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Week 1; day 2;

foam roll
hip and ankle mobs

Deficit pull:
*4", beltless*
170kg x 4 @ 8
185kg x 4 @ 8.5
170kg x 4 @ 8

Rev band pull:
*Medium bands*
210kg x 3 @ 7
240kg x 3 @ 8
255kg x 3 @ 9

GMs:
*Belt on*
70kg x 8 @ 7
70kg x 8 @ 7
80kg x 8 @ 8

Planks:
25kg x 30 secs (x3)

Pretty happy with the pulling today - the deficit @ 4" feels like a never ending pull!!! The 185 is an equal PR, I think there is 190-200 there within a few weeks...all beltless of course.

Aiming to hit 275 on the reverse band work too. GMs are with a narrow stance (shoulder width), full ROM - mainly hitting hammys etc I will also do much heavier GMs with a 'power' stance on my other leg day.

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Element_26
Level

Join date: Jun 2009
Location: England
Posts: 1092

Interesting that frequency helped your bench significantly - seems to make no difference whether I train my bench once or twice a week. May need more board and band work again though, thanks.

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Well I went from doing a 'bench' day - with perhaps 2 variations of a press..to benching twice per week with between 3-5 pressing variations!

That together with the tech work helped. But I also think the biggest help has been the various board heights and rev band work - specifically to help with the added weight and getting used to it, I am the point where 160ish doesnt feel too heavy in the hands now. Previously 140 area felt like a ton haha

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Week 1; day 3;

usual stuff

2 board w/ band:
115kg x 4 @ 7.5/8
125kg x 4 @ 8
130kg x 4 @ 8.5

CGBP:
*3 board*
110kg x 4 @ 7
130kg x 4 @ 7.5/8
140kg x 4 @ 8
150kg x 2 @ 9 *lost my set-up here, 2 reps were easy*

Rev band:
*CGBP*
120kg x 6 @ 8
120kg x 6 @ 9
110kg x 6 @ 9

KB 1 arm row:
40kg x 15 (x3)

Really shouldnt have trained today, body is sore from head to toe from the past 2 days...oh well, pretty strong session regardless.

Need to watch my set-up/ form on the 3-board work, the weight felt solid in my hands - but I lost my set-up just a tad and the whole thing went to shit!! Perhaps more tech consolidation before bumping up the weights..

Short on time too, so a lack of back work - all done is 45 mins or so..day off tomorrow.

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Week 1; day 4;

foam roll
KB swngs/ TKEs/ Glute work

Box squat (18"):
Bar x 5 (x2)
70kg x 5 (x3)

GMs:
*belt on*
115kg x 3 @ 7
130kg x 3 @ 8
145kg x 3 @ 8/8.5

Speed DL:
*light band*
120kg x 1 (x8)

Roll outs:
BW x 12 (x3)

Decent sesh - need to figure out some more structure to these though, I want to hit some more glute/ rehab type work, bit short on time tonight though.

At least there was no knee pain on the squats...although they were sky high!! Perhaps I should just go multi-ply haha

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

GM

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Week 2; day 1;

10 mins summit trainer
band traction shoulders, hips
static stretch

Bench:
*soft touch*
110kg x 4 @ 8
120kg x 4 @ 9
115kg x 4 @ 8
115kg x 4 @ 9

CGBP:
*fat gripz*
100kg x 4 @ 8
105kg x 4 @ 8/8.5
105kg x 4 @ 9
90kg x 4 @ 8
90kg x 4 @ 8
95kg x 4 8/8.5
95kg x 4 @ 9

MP:
50kg x 6 @ 7
60kg x 6 @ 8
70kg x 5 @ 10

Lats:
pulldowns: 42, 49, 56, 63, 63kg x 10
chins: 20kg x 3 (x5)

Great work this afternoon, trained alone but was feeling pretty good after a couple of sets of bench - so decided to get some volume in for a change. The top set at 120 was a big improvement on last week - smoother reps and lifting in alone..

Got plenty of lat work in, I really have trouble 'feeling' the lats working so worked up slowly focusing on the muscles rather than just moving the weight - worked well.

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Week 2; day 2;

usual stuff

Deficit pull:
*Belt-less*
170kg x 4 @ 8
180kg x 4 @ 8
190kg x 3 @ 9

Speed pull:
*Light band*
120kg x 1 (x8)

GMs:
*belt on*
70kg x 8 @ 7
85kg x 8 @ 8
95kg x 8 @ 8
95kg x 8 @ 8.5

Plank:
25kg x 30 secs (x5)

Very average today, just wasn't feeling it at all - 190 felt like a ton, so cut the last rep and left it at that - decided to swop in speed pulls and keep things lighter for the rest of everything else. I will probably add reverse pulls into the other leg session or something.

Will keep an eye on this - perhaps have to add in a cheat meal or something if the lethargy continues!

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

week 2; day 3;

foam roll - full body
stretch - quads, glutes, hips
t-spine, shoulder dislocates

2-board press against band:
*light band*
125kg x 3 @ 7.5
135kg x 3 @ 8
140kg x 3 @ 8
140kg x 3 @ 9

3-board press:
*CGBP*
125kg x 4 @ 8
140kg x 4 @ 8
140kg x 4 @ 8
150kg x 3 @ 9

Rev.band CGBP:
*light band*
120kg x 8 @ 8
120kg x 6 @ 9
120kg x 6 @ 9
120kg x 5 @ 10

KB rows:
40kg x 15 (x4)

Pretty good pressing session - after a few working sets, I noticed I was flaring my elbows quite a bit - particularly on the heavier work..not sure if its a major issue or not - it seems to be helping my pressing generally, so I guess not for now!

I started tinkering with my form a little - at the wrong time, I was good for 4-5 reps of the 3board @ 150 - but I decided to try tucking my elbows more and totally threw the line off! D'oh!! Just to keep my mind happy I worked on tucking with the reverse band work - hit my triceps much more...

...vids to follow.

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

heres the 3 board:

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

GPP

Lats - pulldowns, seated row
Shoulders - Is, Ts, Ys, rear flys
Curls

Cardio x 40 mins

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Adam-F
Level

Join date: Apr 2010
Location: England
Posts: 919

Week 2; day 4;

KB swings 4x8
TKEs 4x20
Glutes 5 sets

GMs:
*Belt on*
130kg x 3 @ 8
150kg x 3 @ 8
160kg x 3 @ 9

Rev.band pull:
*Belt on*
260kg x 1 @ 7.5
275kg x 1 @ 8
285kg x 1 @ 8.5

18" box squat:
Bar x 5
70kg x 5
100kg x 3 (x3)

Roll outs:
BW x 12 (x4)

Strong pulling today - massive PR on the reverse band work - the 275 was a PR and felt like 230 or something!! Probably had 290 there if I'd have gone straight to it - didnt want to get too greedy though..it'll come, 300 is the target.

GMs felt pretty good, was aiming for the 70deg mark, knees buckled slightly at the 160 but the bar moved relatively quick once I'd reversed the momentum...feeling strong.

Vid of 285kg:

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