JP => 600kg total - no half measures

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JP => 600kg total - no half measures

Postby JP » Sun May 07, 2006 5:54 pm

My previous log:
http://www.veganfitness.net/forum/viewtopic.php?t=3062

Aims:
1. To increase my total to 600kg to qualify to the nationals in spring 2007 north west open.
2. To compete in local powerlifting events
3. To compete in novice strongman just for the fun of it.
4. To increase the bodyweight nearer the 110kg mark while not getting more fat ;)

Current situation:
Squat 195
Bench 127.5
Deadlift 215
total 537.5kg

Bodyweight 106-108kg

LETS GO!

Todays training:

Still recovering from the competition - due to lack of sleep this is taking extra long. Haven't eaten much either.

Squats
5x60
5x100
2x120
2x140
5x2x160kg - much harder than it should be. Glad that i finished all 5 sets.

deadlift
5x60
5x100
2x140
2x2x175 - very tired at this point.

Shrugs (as per Operation No-Neck)
8x60
8x110
8x140
2x8x150
Last edited by JP on Mon May 15, 2006 9:18 am, edited 2 times in total.
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Postby buzz » Sun May 07, 2006 6:07 pm

Nice new log title! Increase bodyweight to nearer the 100kg mark?? Do you mean decrease, or do you mean increase towards the 120kg mark? :D

What sort of split are you shooting for on the 600 total?
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Postby Jonathan » Sun May 07, 2006 6:11 pm

Great stuff, a new log :D

I would maybe add sub-aims of focusing more on deadlift and bench than squat. At the moment I think that you squat more than you do deadlift, and subsequently your deadlift technique is a little unreliable.
For a 600kg total I would like to see you with a 215 squat, a 145 bench and a 240 deadlift.

I do hope that towards the beginning of next year that I will have a 600kg total too, so I would quite like to compete with you some time (though I will always be in a heavier weight class I hope!)

Out of curiousity - do you know what the junior deadlift British record is for the 125kg class??

Jonathan
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Postby soniczip » Sun May 07, 2006 10:02 pm

good luck jp, and may the force be with you

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Postby JP » Mon May 08, 2006 7:58 pm

thanks for the encouragement guys :D

buzz, that was a serious typo ;) 110kg mark is the target - if i get heavier my total would need to be higher as well, so maybe not :lol:

as for the split, perhaps 215 squat, 140 bench, 245 dead, give or take 5 kg on each.

They look really high when i look at them, but doable. Hard, but certainly doable...

Jonathan, dont know about the records mate, dont know where Olly found his...

Have you ploughed through this site:
http://www.britishpowerlifting.org.uk/

Todays session:

Bench press
6x60
5x80
3x100
3x3x105kg

felt heavy - partly because i was trying different grips and i am changing my form so that i bring the bar a bit higher to make the bar travel straight line, rather than the J curve.

Narrow grip bench
5x100

left it there because of tendonitis pain - not a good idea for me to bench a day after squatting!

Push presses
5x50
3x60
3x70
3x75
4x75

Single arm machine row
10x54
10x63
12x70

T-bar row
12x75
12x95

Some mocking about with light high rep reverse curls and regular curls. I should really start operation Big Arms to get some size to my puny arms.
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Postby buzz » Tue May 09, 2006 6:23 am

JP wrote:Some mocking about with light high rep reverse curls and regular curls. I should really start operation Big Arms to get some size to my puny arms.


Hmm, just how many reps and sets of curls were there? :wink:

try this page for the British records, although i'm not sure how accurate or up to date they are http://www.weights.demon.co.uk/natrecs.htm
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Postby JP » Wed May 10, 2006 7:12 pm

curl sets, reps and weights are too embarrassing to report ;) Nah, did them light weight for high reps, 20+. Just trying out if it helps my tendonitis problem.

TODAYS TRAINING!

Painful session with Adam (a.k.a. "The Champ"), read on folks...

Deadlifts
6x60
5x100
3x140
2x180
3x1x200

ok, that was just a warm up to what was to follow:

PARKING LOT LUNGES

Ronny Coleman style - no pain no gain.

3 laps with 60kg. My glutes are on fire, i can't feel my quads, my hams are not happy...

The last lap got me gasping for air after finishing, fantastic for conditioning.

These will feature regurlarly from now on!

Ab crunches
3x20xstack

Shrugs
10x60
10x120
2x8x140

Good session. And today was supposed to be light :lol:
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Postby Frostfire » Wed May 10, 2006 7:15 pm

Damn dude, parking lot lunges? That is hardcore! Make sure you rest a good long while (I'd say at least a month ;) ) before tackling those again!
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Postby littlegirlbunny » Wed May 10, 2006 7:37 pm

3 laps with 60kg. My glutes are on fire, i can't feel my quads, my hams are not happy...

The last lap got me gasping for air after finishing, fantastic for conditioning.


Oh :shock: Sounds painful.....

So i take it you wern't actually planning to walk anywhere tommorow then? :lol:
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Postby buzz » Wed May 10, 2006 8:28 pm

Tomorrow = wheelchair day
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Postby Frostfire » Thu May 11, 2006 7:11 pm

Wheelchair day? I'd say, 'not even get out of bed' day!
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Postby JP » Fri May 12, 2006 9:20 pm

i still have some doms in my glutes :D More so than ever before, so i must have done something right!

Today, fun day:

bench press, paused, and learning my new form
6x60
5x80
3x100
3x110
1x120 - way too slow
2x115 - blah

narrow grip bench
3x100
4x100

this should have been easy, but my shoulders didn't feel good so decided to leave it there and instead:

dumbell shoulder press
8x25
6x30
7x32.5kg db's

Lat pulldown
8x77
8x91
8x98
8x105

narrow grip pulldown
8x112
8x119
4x126 - had to abort, right hamstring cramped :D

Shrugs - with straps
8x120
8x150
8x180
30x120kg

operation no-neck is progressing well.
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Postby bronco » Sat May 13, 2006 12:00 am

JP wrote:bench press, paused, and learning my new form

New form sounds interesting :) . What is it like and why did you change?
JP wrote:Spirulina is a badass crew, and they often just hang around in street corners looking to beat up proteins.

They oftenget confused by the fact that they are almost half protein themselves.
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Postby JP » Sun May 14, 2006 9:23 pm

bronco, the new form is about bringing the bar higher on my chest, and keeping my grip quite narrow. Have to try different things...

ok, todays training:

squat
6x60
5x100
3x130
1x150
5x1x170kg

first ones felt quite bad, but it picked up later.

Push press
5x40
3x60
2x70
5x70

tried 80 as well, but didn't even want to drive it up, was thinking about the sequence and shit too much - i am not good at this explosive stuff :D
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Postby JP » Mon May 15, 2006 9:40 pm

bench press
6x60
5x80
6x2x100

some good reps, but tendonitis started to bother again :( Could not do any serious pushing assistance training.

Shoulder press, some reps and then 15x20kg db's just to get some blood into the shoulders.

Machine rows, single arm
8x63
8x77
8x84
5x91

pb by a long shot. Aim is to do the stack with one arm, full stack is 119 so wee while to go still.

two arm rows: 20 x full stack.

then some curls, reverse curls and hammer curls, just few sets each. This is to strengthen the tendon, honest ;)
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