I haven't posted on this site in such a long time. Since I was a regular I've gotten more and more into powerlifting. I qualified for the British Classic on my second competition and I recently competed in it and finished 19th (out of 29) in the 93kg class. I went purely for the experience this year but I'm going for the top 10 next year!
Current competition PBs -
Squat - 205kg/451lbs
Bench - 127.5kg/280.5lbs
Deadlift - 250kg/550lbs
My next competition is at the end of November where I'm aiming for 210/135/260kg.
Monday -
Deadlift - 245kg x 1
200kg 4 sets of 3, followed by an AMRAP of 6
Speed squats - 100kg 5 x 3
Hamstring hypertrophy
Tuesday -
Bench - 125kg x 1
107.5kg 4 x 2, AMRAP x 8
Back and Shoulder hypertrophy
Wednesday - Rest day
Plan for tomorrow is squat day!
I'm hoping to keep on top of this throughout the next year.
|
Thread: Journey to British Classic 2016
-
10-21-2015, 12:23 PM #1
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
Journey to British Classic 2016
Find my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
10-22-2015, 02:20 PM #2
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
I was really happy with today's workout!
Squats - 190kg/418lbs x 1
165kg/363lbs for 4 sets of 2 followed by an AMRAP of 9! Really happy with this, I was shooting for 6-7 so this was good
Speed Deadlifts - 125kg 5 sets of 3
Bench day tomorrow!Find my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
10-23-2015, 01:01 PM #3
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
Bench day today!
Felt a bit sick and hadn't eaten so I under performed a bit I think.
Bench 120kg/264lbs x 1
102.5kg/225lbs 4 sets of 5, followed by an AMRAP of 7 (nearly got 8 but coughed half way into the rep ><)
Followed this with some Chest hypertrophyFind my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
10-24-2015, 09:08 AM #4
-
-
10-29-2015, 03:16 PM #5
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
So that deadlift workout I mentioned didnt work out. I was far too sick, took a few days off and doubled up squat and bench day on wednesday
Wednesday -
Squats - 180kg/396lbs x 1
155kg/ 341lbs 4 sets of 5 followed by an AMRAP of 8 (probably could have gotten 10 or 11 but being ill I didn't risk it)
Bench Press - 120kg/264lbs x 1
112.5kg/247.5lbs 4 sets of 3, followed by AMRAP of 6 (could have definitely gotten 7, maybe 8)
Thursday -
Deadlifts -
245kg/539lbs x 1
187.5kg/412.5lbs 4 sets of 5, followed by an AMRAP of 7 (grip started to fail, could have gotten 8 otherwise)
Happy to be back into it despite feeling ill. I'm happy I got 7 on deadlifts as I only managed 5 the other week.
Tomorrow is a bench day, wooFind my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
11-01-2015, 11:48 AM #6
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
Friday -
Bench Press - 125kg/275lbs x 1
117.5kg/258.5lbs for 4 sets of 2, followed by an AMRAP of 4. (I felt like I rushed this a bit and could have gotten 5-6)
After this I did some upper hypertrophy work
Saturday -
Squats - 190kg/418lbs x 1
165kg 3 sets of 3, followed by an AMRAP of 8 (was meant to be 4 sets then an AMRAP but I got the gym times wrong and had to rush)
Could have maybe hit 9-10 on that squat too.
Happy with this week though, considering I've been unwell and kept badly cramping.
Deadlift day tomorrow!Find my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
11-08-2015, 08:50 AM #7
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
Week behind on this!
Monday - Deadlifts 245kg x 1, 210kg for 4 sets of 3, amrap of 5 (tried six but my grip gave in)
Tuesday - Bench Press 125kg x 1, 105kg 4 x 5, amrap of 8
Thursday - Squats - 190kg x 1, 175kg 4 x 2, amrap of 6
Friday - Bench Press - 125kg x 1, 117.5 4 x 3, amrap of 3 (not happy but I was feeling sick)
Sunday - Deadlifts - 230kg x 1, 215kg 4 x 2, amrap of 5.
I was meant to train Saturday but wasnt well enough, so I trained sunday and managed to get 5 out on 215 so I'm okay with that.Find my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
11-12-2015, 03:30 PM #8
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
Tuesday - Squat day!
190kg x 1, nice and easy!
162.5kg 4 x 5, amrap of 9, definitely had the strength for more but I'm still a bit ill so I lost my breath
Speed Deadlifts - 125kg 5 x 3
Wednesday -
Bench Press - 125kg x 1
120kg 4 x 2 then an amrap of 4
did some assistance work after this.
Got a heavy deadlift tomorrow! 245 then sets on 210. yayyyyFind my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
-
-
12-04-2015, 02:18 PM #9
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 668
- Rep Power: 300
I havent updated this in a bit.
Last weekend was the North West Powerlifting Championship and I came 4th, very nearly got 1st.
I went -
Squats - 190kg/200kg/210kg
Bench - 120kg/125kg/130kg - fail
Deadlifts - 235kg/250kg/265kg - failed on soft knees!
If I'd gotten 265 I'd have won by bodyweight. I got the weight up and everyone cheered and turned around to 3 red lights! I watched the video back and my knees did unlock so I can't complain.
So close!Find my writing here -
http://dannyleeonline.co.uk/index.html
and
http://dannyleept.wixsite.com/dlfitness/blog
Bookmarks