training programme + journal leading up to quilify for the british un23's 100kg Cat"

[power_just]

Aim of programme for the 7th decamber 2002.

*Open powerlifting meet*

Monday: Squats:

warm up until the desired sets & reps as below:
wk:
1.2x12@60 1rm
2.2x10@65 1rm
3.2x8@70 1rm
4.2x6@75 1rm
5.2x5@80 1rm
6.2x4@85 1rm
7.2x3@90 1rm
8.2x2@95 1rm
9.meet week 1rm squat using no equipment@257.1/2kg

Assistance:
Leg Presses warm up to: 1x6@300kg
Standing Calf Raises: warm up to: 1x10@180kg
Leg Curls: warm up to: 1x10@40kg
_________________________________________
Wednesday: Bench Press:

warm up until the desired sets n reps as below:
wk:
1.6x3@80 1rm
2.6x4@80 1rm
3.6x5@80 1rm
4.6x6@80 1rm
5.5x5@85 1rm
6.4x4@90 1rm
7.3x3@95 1rm
8.2x2@100 1rm
9.meet week 1rm B/Press using no equipment@175kg

Assisatnce:
Inclined Dumbell presses: 3x6@45kg
Close Grip Bench/p: 3x3@117.1/2kg
Seated Tri-cep extensions: 3x10@20kg
_________________________________________
Friday: DeadLifts:

warm up until the desired sets n reps as below:
wk:
1.2x12@60 1rm
2.2x10@65 1rm
3.2x8@70 1rm
4.2x6@75 1rm
5.2x5@80 1rm
6.2x4@85 1rm
7.2x3@90 1rm
8.2x2@95 1rm
9.meet week 1rm Dead Lift using no equipment@277.1/2kg

Assistance:
Seated smith machine shoulder presses: 3x10@65kg
wide grip pull-ups to the frount. 2x10(just for stretching the back!
__________________________________________________ __

****i will add a journal from the end of this week. containing last weeks training and this weeks training****

[Deciever]

looks solid bro, your definately one of the stronger guys on this board with a lot of experiance.

and even though your lifts are in KILOS, we wont hold hat against you :)

good luck bro


ioh, and for the bench press and deadlift section it still says work up to max squat at the end of the percentage training cycle... might want to fix that.

[healthy n_fit]

Good luck Power_Just! You're a strong mother! :D

Good luck! :)

[Pieter009]

Nice numbers :D

btw: I like the fact that you put your weights in kilo's

[healthy n_fit]

Originally posted by Pieter009
Nice numbers :D

btw: I like the fact that you put your weights in kilo's

I can do that too you know.... :D :D

[power_just]

Wk1:
Monday:
Squating felt very hard to day - reason b/c on the sat i done a hard session of cv and legs got taxed v/hard...but still sone what i wanted to do :)

Tuesday:
Today felt really tierd and sleep most of the day as i was not in university :)

Wednesday:
Bench pressing went to plan.

Thursday:
Chest was very tight, done alot of stretching today felt abit better nearer the night time.

Friday:
Deadlifting was very easy, very suppried as i finished the session in under 1hr 10mins :)

Saturday:
Today chest felt really sore, i think it was the shoulder presses that starined the top outside of me pecks.

Sunday:
Felt better no pains and ready for next weeks session.

[power_just]

Wk2:

Monday:
Squats and leg presses etc all went really easy, felt really up for training today, felt like i could have reped out 2x20@65% :)

Tuesday:
hamstrings were pritty sore, but nothing to worry about.

Wednesday:
Today bench presses went to plan, had a great workout and also have meet a top British Bodybuilding champion (he has won such titles as mr europe, brition and two other thingeeeee bb meets, i dont know much about them but he said that i was one strong we mother/F*c*e*....god that made my day. i'll try and get a pic of him and his name but hes one bigg mother fukr.

Thursday:
OH OH...i'll say it again OH OH...ahhhhh iv been bad went out after training with a load of me mates from university and i got pritty pissd, had a **** night and ended up not getting any sleep whatso ever...so i am pissssed of now with meself...however i'll not be doing that anymore cuz iv got meself a wee bouncer job at the student union night club working 3days a/wk and those are the days that im not training so it will give me that extra insentive not to piss anymore until after the meet :)

Feeling really **** and dehydrated so ill have to expect tomorrows training to be slightly hard :(

Friday:
Well i pulled it of today felt hard but not that i had to exert maximual effort, and done the rest of the work out no problem. well pleased. lower back though feels pritty tight so ill be doing alot of stretching.

[power_just]

Wk3.
Monday:
well todays training went to plan had a great work out and felt really good afterwards, only felt a pain in lower back when warming up but it then went away after me carrying out so traction exercises between sets of squats. leg presses where actualy very easy today and calfs n leg curls were also easier :)

Tuesday:
Today legs feel tight, and when i try and tense my legs cramp up, will be doing alot of traction, stretching later on tonight when i get back from doing bouncer job a the uni.

**note to take care of...i av decided not to enter the british championship meets next yr (feb 3rd) b/c on the 1st of feb for 12following wks i am having to carry out work placement overseas for my course which i cant get out of so i am slightly gutted, but i'll be competing still in december 7th and going for maximun lifts with full equipment instead.

Wednesday:
Todays training went really well, tri-ceps feel pumped up for once and my bi's r to...yeeeeeehhhhhhaaaaaaaa.

Thursday:
Today outer chest was tight (sore), so i'll be going to do some stretching today. and resting my tired ass after working last ngt.

Friday:
Today had a great deadlifts work out am feeling great and have no pains whatso ever even afeter the deadlifts :). shoulder presses were pritty hard though to day but still managed to pull them off.

Saturday:
Today had no pains whatsoever so thats all great.

Sunday just chilled and eat a load of crap. :) - u know u have to have one day aweek that u can eat ****....it works for me anyway.

[Deciever]

glad that everything is going well..


sucks that you wont be able to enter the meet on feb 3rd.. oh well

[power_just]

yeh am pritty gutted b/c i have competed at british level when i wa a junior and placed 2nd twice, however i was in the 82.1/2 kg cat" (or 12stone cat"), i was note confident in my strength then as i felt to light for my height so i missed the following british b/c of a broken foot two wks b4 the meet (stupid accident), then last yr i fell really ill around christmas time when i was training for the british 2002 (this yr and had to miss it b/c i didnt really recover until april time when i have just started to get back into the swing of things). so now i am going to miss nxt yrs (crap), the thing that gets me is that i could have won the last two yrs 100kg cat b/c my totals beat the 1st place winners and thats what really gets me cuz iv had ****ty luck, well i can bet u this that teh 2004 is going to be mine as it will be my last chance to win the un23's as i will be the following yr 23.1/2 :( the only thing that will stop me is being ill r having another accident, i dont care for my uni course and i'll put it in second place.

well ppl, i gotta go now....take care stay awsum and big and train hard.

[power_just]

Wk4:
Monday:
Training went very well today, squats were hard but i pulled um off..calf raises were hard though but finished them off. leg curls were great.

Tuesday:
Today hamstrings were the only part of me that were sore.

Wednesday:
Today bench press was very hard as it was the 6x6's at 80% this wk is the one that says that i have gotten stronger, i managed to pull the last set of and it was the hardest set i have ever done. but after wards felt great.

Thursday:
Today lower back is feeling slightly sore.

Friday:
done deadlifts and they were great no pain whatsoever presses whent fine and then went home and had a wank.....ahhhh i mean a protien shake. j/k :)

Saturday:
Today lower back is slightly sore so lots of stretching will comence.
Sunday:

[Deciever]

very nice.... what kind of weights are you using on these lifts??

[power_just]

Originally posted by Deciever
very nice.... what kind of weights are you using on these lifts??

well i dont have the time to redo the programme but if you av a look at the 1rmax's for each lift, divide them by 100 then multiply the week by week percentages i.e,

***Squat
wk:
1. 2x12@ 60% 1rm (257 1/2 kg divided by 100 = 2.575 x 60 =

154.5kg but i'll just do the 154kg leaving out the .5

i know u arnt dumb and i didnt really av to write this maths out but it may help those who ask the same question, and it'll save time. peace i out.

take care and saty strong
__________________________--
warm up until the desired sets & reps as below:
wk:
1.2x12@60 1rm
2.2x10@65 1rm
3.2x8@70 1rm
4.2x6@75 1rm
5.2x5@80 1rm
6.2x4@85 1rm
7.2x3@90 1rm
8.2x2@95 1rm
9.meet week 1rm squat using no equipment@257.1/2kg

Assistance:
Leg Presses warm up to: 1x6@300kg
Standing Calf Raises: warm up to: 1x10@180kg
Leg Curls: warm up to: 1x10@40kg
_________________________________________
Wednesday: Bench Press:

warm up until the desired sets n reps as below:
wk:
1.6x3@80 1rm
2.6x4@80 1rm
3.6x5@80 1rm
4.6x6@80 1rm
5.5x5@85 1rm
6.4x4@90 1rm
7.3x3@95 1rm
8.2x2@100 1rm
9.meet week 1rm B/Press using no equipment@175kg

Assisatnce:
Inclined Dumbell presses: 3x6@45kg
Close Grip Bench/p: 3x3@117.1/2kg
Seated Tri-cep extensions: 3x10@20kg
_________________________________________
Friday: DeadLifts:

warm up until the desired sets n reps as below:
wk:
1.2x12@60 1rm
2.2x10@65 1rm
3.2x8@70 1rm
4.2x6@75 1rm
5.2x5@80 1rm
6.2x4@85 1rm
7.2x3@90 1rm
8.2x2@95 1rm
9.meet week 1rm Dead Lift using no equipment@277.1/2kg

Assistance:
Seated smith machine shoulder presses: 3x10@65kg
wide grip pull-ups to the frount. 2x10(just for stretching the back!

[Deciever]

thanks

[power_just]

Wk5

Monday:
Todays training went really well got the 2 x 5 but had to push hard today. felt great afterwards.

Tuesday:
Today was a great day, woke up started to drive to uni and car broke down, had to run in and got there and my legs were killing me....a great day to start of on.

wednesday:
Today benches have let me down, couldnt rep out the 5 x 5, could only push out 5 x 4 so next week im going to have to change the reps, instead i'll go for 4 x 3 instead of the set plan of 4 x 4, then the following wks ill drop the reps by one but mainatin the number of sets.

Thursday:
Taoday lower back is in alot of pain, have done some stertching but not much luck will try and get some message asap and contatcion to back to help for tomorrow.

Friday:
Today back is fine, went to gym and deadlifts were great, though during the last 2sets of 5 i felt my lower back nip (say nerve that i hurt along wile back it has never really heald but i try my best to keep correct technique, just done alot of stretching nad afterwards it felt great NICE)

Saturday:
**After training went to work last night from 7ish until, 4in the morning and today am really ****ing tired, lower back feels tight so i'll do what u said mate ice it up...sounds great.

Sunday.

[Deciever]

better luck next week with your training.... it also sucks that you back is sore... have you tried icy hot or mineral ice? that helps alot for me. Also, if you back is tight.. try stretching your glutes... sounds odd, but it may help.

[power_just]

oh crap, ah in week 6 and squats went to plan on the monday however, bench presses have gone of the wall as my chest felt like it was gona rip tp peaces, so im going to take b/pressing off the next week are so.