The Mohammed I'm Ard Bruce Lee Journal

[Daniel0636]

Good to see you back ninja! Bench and deadlift still looked really good from the meet nice work!

[fittofattofit]

Update...

Obviously I rarely post here any more due to work, college and training demands but I'll leave an entry here as a lot has changed and I'm training more than ever now.

So I done my own thing for 6 weeks up to my powerlifting competition although I did stupidly take a week off for no good reason. I had a mediocre meet but there's lots to be optimistic about as I've switched to a new gym, got myself a proper powerlifting coach and identified my glaring weakness, quads being the big surprise.

So the meet...

15/11

Squat
127.5
137.5 grinder
145 total fail, quads too weak, chest collapsed

Bench
90
97.5 failed, head lifted off bench
97.5

Deadlift
172.5
185
195

Total 137.5/97.5/195/430 @ 83

Disappointed with my squat as I lifted 145 twice in training over the last few months. Was probably a combination of a little weight loss and the week off. Looking forward to a big jump in my squat numbers.

Bench went well enough and deadlift was all good seeing as I'm in a weight class below last year. Wilks stayed the same. Could've been a better year perhaps.

Great to see you back Michael and good to know that you're still training heavy. Good that you did a meet as well even if you didn't do as well as yo'd hoped ..... cool to still pull 195kg at nearly 10kg lighter. Must be looking pretty lean now

Last week and half's training

25/11
Med grip bench 5x6x70
Dips 1x10x5, 3x10x10
Seated DB Ext. 4x10x12.5
ss w/ DB press 4x10x12.5
TRX Row 4x12

24/11
Squat 5x6x97.5
Machine squat 1x10x85, 2x10x90
Sissy squat 4x15
ss w/
Decline squat 4x20
Hanging leg raises 3x10

21/11
Comp bench 4x10x60
DB flies 1x10x12.5, 3x10x15
ss w/
Lying tri Ext. 1x10x12.5, 3x10x15
BB Row 4x10x60
Hammer curls 4x10x12.5

20/11
Cambered bar squat 4x10x85
RDLs 3x10x80
Back extensions 1x10x10, 3x10
Ab wheel 3x12

18/11
Med grip bench 4x10x60
Dips 4x10
DB Tri Ext 2x10x15, 1x10x12.5, 1x10x10
ss w/
Seated DB press 2x10x15, 1x10x12.5, 1x10x10
TRX row 4x10

17/11
Squat 4x10x85
Machine Squat 4x10x60
Sissy squat 4x15
ss w/
Decline squat 4x20
Hanging leg raises 3x10

No deads

[Woody-5]

Great to see an update!
Solid work at the meet, must have been a good time!
Training is looking good, lotsa volume!

[GinjaNinja85]

Good to see you back ninja! Bench and deadlift still looked really good from the meet nice work!

Thanks Dan. I came away from low bar squatting and really suffered with my form. Squat seems to be coming back now, had a good session tonight

Great to see you back Michael and good to know that you're still training heavy. Good that you did a meet as well even if you didn't do as well as yo'd hoped ..... cool to still pull 195kg at nearly 10kg lighter. Must be looking pretty lean now


No deads

Just RDLs for this 3 week cycle! Who knows what's on the cards after that. I get the next part of the cycle next week. He tailors everyone's training, which is awesome. I can really feel the quad work having an effect now and I think his thinking is my lower back is disproportionately strong right now so it's cool to come away from deads.

Not too lean. Diet is sh!t. Takeaways every day but not doing too bad I guess.

Great to see an update!
Solid work at the meet, must have been a good time!
Training is looking good, lotsa volume!

I have finally found out what a leg day limp is lol. Regularly struggling with stairs now. Meet was cool. Gives us a starting point to kick on with the numbers

[GinjaNinja85]

02/11
Squat 6x5x112.5
Machine squat 2x10x90, 10x95
Sissy squat 4x15
ss w/
Decline squat 4x20
Leg raises 3x10

28/11
Comp bench 5x6x70
DB flies 4x10x15
ss w/
lying DB Ext. 4x10x15
BB row 4x10x60

27/11
Cambered bar box squat 5x6x97.5
RDL 4x10x85
Back Ext. 4x10x5
Ab roll outs 3x15

Comments
Surprised to get through the 6x5 squats tonight tbh. The quad work is allowing me to stay more upright in the squat as the legs are not struggling so much, so I don't collapse forward and GM.

[fittofattofit]

Just RDLs for this 3 week cycle! Who knows what's on the cards after that. I get the next part of the cycle next week. He tailors everyone's training, which is awesome. I can really feel the quad work having an effect now and I think his thinking is my lower back is disproportionately strong right now so it's cool to come away from deads.

Not too lean. Diet is sh!t. Takeaways every day but not doing too bad I guess.

It's cool that you've got a trainer helping you with the lifting. So is he training you for another PL comp, and is boxing taking a back burner?

Numbers ion the squats are strong and it's interesting that he thought your quads needed strengthening to balance up your back. I suppose the fact that your DL is still at PR territory speaks to that.Won't be long to get back to PR numbers with the squats I suspect

[GinjaNinja85]

It's cool that you've got a trainer helping you with the lifting. So is he training you for another PL comp, and is boxing taking a back burner?

Numbers ion the squats are strong and it's interesting that he thought your quads needed strengthening to balance up your back. I suppose the fact that your DL is still at PR territory speaks to that.Won't be long to get back to PR numbers with the squats I suspect

Boxing has taken a back burner these last 2 weeks because of college work, but I've been getting in some runs. I ran 10k on Monday night. Hopefully I can get back down there from next week and get matched up for Jan/Feb.

There's a new local powerlifting competition for my county Sussex in April so he's training me for that, hoping to qualify for The All England Championships that are in Aug. That shouldn't be a problem, but the British qualifying totals went up nearly 60kg last week because of increased participation so that's probably off the cards now.

I think all England is 462.5kg and British is now 565kg.

[fittofattofit]

10k is a good effort ... nice that you've kept up the cardio fitness
462.5kg would be pretty easy for you to get. Adding 100kg to get to 565kg will be a harder ask but good to give to a try

[GinjaNinja85]

Thanks fit. I ached quite a bit the next day so had to postpone squats! Oops...

Last weeks training after squats....

06/11
Comp bench 5x5x80, 4x80
DB flies 4x10x16
ss w/
Lying tri Ext. 4x10x16
BB Row 4x10x60
Hammer curls 4x10x12

05/11
Cambered bar box squat 4x3x112.5
RDL 10x90, 3x10x95
Back Ext. 3x10x5, 10x10
Ab roll outs 3x15

03/11
Med grip bench 3x5x80, 4x80, 2x3x80
Dips 2x10x10, 8,2x10, 10xb/w
Seated DB Ext. 4x10x12.5
ss w/
DB press 4x10x12.5
TRX Row 4x12

Comments
Very hard week. Missed reps on everything and it was just horrible.

Good news is that's the initial 3 weeks with coach Serg done. He gave me an 8 week program to follow. The assistance has moved from quads to more hamstring and back, full deadlifts are back and there'll be lots of cycling through rep ranges from doubles up to sixes at different intensities. There looks to be two prep cycles of just under 3 weeks plus a final lower volume peaking block of the same length. There's a lot of core lift volume and it should be great.

[fittofattofit]

Bench day is looking like a load of triceps work .... you'll be building up your strength at the moment anyway so I'd expect that you might be missing a few heavy lifts but all the time building up the base and setting yourself up for the peaking week
Nice to have the trainer and hopefully you'll see it all pay off on the stage
And even better to have a coach called 'Serg' ... sounds Russian so he has to be good

[GinjaNinja85]

Done my first week of the new 8 week program this week. The weights have backed off ever so slightly which is great, because I nearly died last week

13/12
Comp Bench 5x3x82.5
Dips 5x10x10
Side laterals 2x12x8, 2x12x7
BB Rows 2x10x62.5, 5x62.5
Yates Rows 10x62.5

12/12
Squat 5x3x115
Deadlift 10x1x155
KB front 1 1/2 squats 3x10x16s
ss w/
Side bends 3x20x24

09/12
Comp Bench 5x5x77.5
EZ skull crushers 4x10x27.5
ss w/
EZ French press 4x10x27.5
TRX face pulls 4x12
Hammer Curl 4x10x12.5

08/12
Squat 5x5x105
GHRs 4x10
Seated GMs 8x60, 3x8x70
Ab Roll Outs 4x15

Comments
Squat form is feeling good. I'm activating the quads more. I'm not even sitting back anymore, it's literall a semi wide stance, core tight, chest up, straight down, knees out, cut depth instead of ATG, drive up out of the hole leading with the chest up and quads pushing. Then here's the key bit, once the butt shoots back to heave the weight up with my back/stronger leverages, I push my knees forward and the the shoulders back, bringing everything into the midline to come through the sticking point. Sergei is a don.

Bench is as wide as legally possible, flaring much more, touching higher on my chest. Getting used to it but sometimes it feels very strong.

Deadlifts felt great for the 10 singles last night. Easy work. I just need to concentrate on not allowing my hips to shoot up and make my quads drive it off the floor. It's all about bringing my quads into the lifts at the moment.

Happy with 5 sets of 10 with 10kg on dips today. That was cool.

In answer to your post Andrew, Sergei is from the former Soviet Union, somebody said he was Latvian. I'm yet to ask him. Judging by my dips, the tricep work is paying off too mate.

[fittofattofit]

Comments
Squat form is feeling good. I'm activating the quads more. I'm not even sitting back anymore, it's literall a semi wide stance, core tight, chest up, straight down, knees out, cut depth instead of ATG, drive up out of the hole leading with the chest up and quads pushing. Then here's the key bit, once the butt shoots back to heave the weight up with my back/stronger leverages, I push my knees forward and the the shoulders back, bringing everything into the midline to come through the sticking point. Sergei is a don.

Bench is as wide as legally possible, flaring much more, touching higher on my chest. Getting used to it but sometimes it feels very strong.

Deadlifts felt great for the 10 singles last night. Easy work. I just need to concentrate on not allowing my hips to shoot up and make my quads drive it off the floor. It's all about bringing my quads into the lifts at the moment.

Happy with 5 sets of 10 with 10kg on dips today. That was cool.

In answer to your post Andrew, Sergei is from the former Soviet Union, somebody said he was Latvian. I'm yet to ask him. Judging by my dips, the tricep work is paying off too mate.

That's great Mike and it's interesting his tips for your squats. The cues sound good and the squat numbers @ 115 are strong. Strong with those deads at 155 as well
I'm looking forward to seeing how you progress with your lifts over the next 8 weeks

[Daniel0636]

Program looks nice, good amount of volume in there too. You'll me making all kinds of arm gains in there by the looks of it too!

[fittofattofit]

Time for a New Years' update Mike

[pyaarawala]

Training looking pretty good! My sessions with my coach are coming to an end. I'm considering getting back on here, and finding a new program.

[GinjaNinja85]

That's great Mike and it's interesting his tips for your squats. The cues sound good and the squat numbers @ 115 are strong. Strong with those deads at 155 as well
I'm looking forward to seeing how you progress with your lifts over the next 8 weeks

Thanks mate. His tips are good, but as you know, it takes around 1000 reps to ingrain technique, so every session feels different. Learning all the time and hopefully it comes together soon.

Program looks nice, good amount of volume in there too. You'll me making all kinds of arm gains in there by the looks of it too!

Certainly has enough volume. I've never had this much DOMS. The intensity of the training blows my mind sometimes. I'm used to a few hard sets a week. Not 10.

Time for a New Years' update Mike

Coming....

Training looking pretty good! My sessions with my coach are coming to an end. I'm considering getting back on here, and finding a new program.

Feels good. I'm limiting myself with keeping my bodyweight down for boxing, plus boxing several times a week makes things hard. I train well too much, but I just can't give either sport up just yet.

[GinjaNinja85]

I'm still doing the 4 day squat - bench - squat/dead - bench program cycling through 5x5, 5x3, 4x6, 4x2, 5x4 for 2 and a half weeks then adding weight for the identical 2nd half of the 5 weeks. Deadlifts alternate weekly between regular and deficits for 10 singles. Over the course of the 5 week program it progresses 80%-82.5%-85%.

I'm now a few sessions into the 2nd half (4x6 days) and I've increased the weight on squats by 5kg. I've repeated the weight on bench as I couldn't do the final 4x2 and 5x4 days, instead doing 4x2,1,1,1 and 5x3 instead, but I've not been adjusting well to the form changes. Let's see how this run goes.


Planned squat numbers for this 2 and a half weeks
5x5x110 - done
5x3x120 - done on first session of new year and nearly died
4x6x105 - done tonight and felt better although gassing
4x2x125
5x4x115
TEST


Planned bench numbers (all paused) for this 2 and a half weeks
5x5x77.5 - done and tough
5x3x82.5 - done and not getting any easier
4x6x72.5
4x2x87.5
5x4x82.5 - didn't feel good for this on 5x3 week so something needs to click
TEST


Planned deadlift numbers for whole 5 weeks
10x1x155 - smooth
10x1x155 deficit - nearly killed me
10x1x160 - tougher than 155
10x1x160 deficit - felt better than 155
10x1x165
10x1x165 deficit
TEST



Interested to see how test day goes in a couple of weeks. Will update you guys!

[fittofattofit]

It's good to know you've kept up with the training Michael! Programming looks good and I suspect you'll give the squats and deads a good push for a PR when you test them
Have a great 2016!

[GinjaNinja85]

It's good to know you've kept up with the training Michael! Programming looks good and I suspect you'll give the squats and deads a good push for a PR when you test them
Have a great 2016!

I'm in this for life now, even if I wanted to stop training I don't think I could

Thanks. I see you have some tasty goals set for the year. Hope you hit that 4 plate squat, get them abs and beat those mindfukcs once and for all!

[GinjaNinja85]

So testing day is in a month

[Daniel0636]

Looking forward to see what numbers you hit man!

[fittofattofit]

Update!

[aido66]

kings

[fittofattofit]

Update!

Still waiting for that update!
Power lifting? Boxing? Sitting home watching Master Chef and eating donuts?

[Sen8or]

[GinjaNinja85]

BEGINNER LP A - W1D1

Weights in kg (lbs)

SQUAT
5 x 40 (88)
5 x 40 (88)
5 x 40 (88)

PENDLAY ROW
5 x 40 (88)
5 x 40 (88)
5 x 40 (88)

BENCH
5 x 40 (88)
5 x 40 (88)
5 x 40 (88)

ASSISTANCE
Crunches x25, v sits x10, leg raises x 14
ss w/
CG Press Ups 3x12,10, 10


COMMENTS
Been a while. I just done a month under an online personal trainer but deciding to go back to my old way of training and hoping to stick with it. 40kg felt like a nice weight to start with.

Duration: 55 mins

[GinjaNinja85]

BEGINNER LP B - W1D2

Weights in kg (lbs)

SQUAT
5 x 45 (99)
5 x 45 (99)
5 x 45 (99)

INCLINE DB PRESS
8x22 (48)
8x22 (48)
8x22 (48)

DEADLIFT
5 x 60 (132)
5 x 60 (132)
5 x 60 (132)

CHIN UPS
4x b/w
4x b/w
4x b/w
b/w = 89.1kg (196lbs)

CABLE SIDE BENDS
15x10 (22)
15x15 (33)
15x20 (44)

COMMENTS


Duration: 1 hr

[GinjaNinja85]

BEGINNER LP A - W1D3

Weights in kg (lbs)

SQUAT
5 x 50 (110)
5 x 50 (110)
5 x 50 (110)

BENCH
5 x 50 (110)
5 x 50 (110)
5 x 50 (110)

PENDLAY ROW
5 x 50 (110)
5 x 50 (110)
5 x 50 (110)

ASSISTANCE
Crunches x27, v sits x11, leg raises x16
ss w/
CG Press Ups 3x 15, 11, 10


COMMENTS
Feels good to complete first week. Still working out preferred stance width. Everything easy.

Duration: 55 mins

[GinjaNinja85]

BEGINNER LP B - W2D1

Weights in kg (lbs)

SQUAT
5 x 55 (121)
5 x 55 (121)
5 x 55 (121)

INCLINE DB PRESS
8x24 (53)
8x24 (53)
8x24 (53)

DEADLIFT
5 x 70 (154)
5 x 70 (154)
5 x 70 (154)

CHIN UPS
5x b/w
4x b/w
4x b/w
b/w = 88.5kg (195lbs)

CABLE SIDE BENDS
15x20 (44)
15x20 (44)
15x20 (44)

COMMENTS
Wide stance on squat feeling horrible but definitely notice the shorter ROM.

Duration: 1 hr 15 mins

[Woody-5]

Epic thread bump


Nice to see the restart!

I always preferred a narrow stance for squats. probably a crappy flexibility thing on my part