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Thread: Training Log

  1. #1
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    Ouch, my knees..

    Hey, I'm a powerlifter from the U.K. 22 years old and currently lifting in the 110kg (242) class. If I'm being honest I'm starting this log as I've got coursework due and I'm awful for procrastination. It's also a more convenient way of tracking my progress and I'm fed up of losing pages out of log books..

    Best lifts are 240kg (~530lbs) squat, 180kg (~400lbs) bench and 320kg (~700lbs) deadlift all raw, I blame my squat on my knees, bench on my lack of knowledge around training and put my pulling down to luck. Got my first outing back in the 110s tomorrow at a national qualifier, I'm not going to move the earth but I should get the total I need. Fingers crossed.

    Currently roughly following wendlers 5/3/1.
    Last edited by Matt Pipe; 01-23-2010 at 03:14 PM.

  2. #2
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    N.E. Qualifier

    Weighed in at 107kg for my qualifier today, pretty good day over all both in terms of lifting and the competition as a whole.

    My squat was encouraging given the problems I've been having in training so hopefully should be putting something more respectable up at the British, bench was poo - need to sort this out. Really happy with my deads though, pulled 320kg (705lbs) reasonably comfortably at 10kg lighter bodyweight than when I last lifted the same weight back in April.

    Finished with a 690kg (1520lbs) total and qualified, lots of room for improvement though - itching to get back in the gym.

  3. #3
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    N.E. Qualifier

    Another competitor from the weekend had my last two deadlifts up on her facebook so I stole them to put up here too:

    2nd Deadlift attempt - 300kg/661lbs
    Video


    3rd Deadlift attempt - 320kg/705lbs
    Video

  4. #4
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    27/01/10 -Squats

    Wasn't meant to be training today but went down to help one of my training partners with squats and ended up doing deload stuff:

    Squats - Deload
    85kg x 5
    105kg x 5
    130kg x 5

    Facepulls - Setting 6 x 15/15/20
    Smith Calves - 100kg x 10/10/10/10/10

    Hillsprints x 10

  5. #5
    WBB Team Captain Coke's Avatar
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    Great deads vids...good luck in future competitions.

  6. #6
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    28/01/10 - Military Press

    Mil. Press
    72.5kg x 5
    82.5kg x 3
    92.5kg x 1/1/6

    Pull ups - 0kg x 10/10/10/8/8/8 (Only meant to get 4 on the last set to round it up to 50 total but my training parter bullied me into 8..)
    Dips - 50kg x 8/8/8/8/9
    Seated D/B Lateral raises - 14kg x 12/12/15
    D/B french press - 22kg x 12/12/12

    Hill sprints x 10


    Quote Originally Posted by CoCoa View Post
    Great deads vids...good luck in future competitions.
    Thanks mate, appreciate it

  7. #7
    WBB Team Captain Coke's Avatar
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    Nice effort overall Matt.

  8. #8
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    30/01/10 - Deadlift Deload

    Deads - Deload

    120kg x 5
    150kg x 5
    180kg x 5 (397lbs)

    Smith Calves - 160kg x 5/5/5/5/5
    D/B Rear Delts - 24kg x 12/12/12
    Standing D/B Curl - 18kg x 10/10
    B/B Curl 60kg x 8/8

    Hill sprints x 10

    .. and thats it for the week. Felt good to get a few things in after my comp but tried to stay away from anything too heavy or taxing. Deloading bench and military as per 5/3/1 next week but looking forward to hitting more lower stuff and training hard again! I've been meaning to write my top sets in lbs for anyone thats interested in following as I'm guessing the majority of people on here are from America, so I'll start doing that now too.

    I've also changed 5/3/1 slightly for the moment in that for the top sets for the 3+ and 1+ weeks (90% and 95% respectively) I do 3/3/3+ at 90% and 1/1/1+ at 95%, everything else stays the same. No specific reason yet other than I wanted to see what difference, if any, slightly higher volume made.

    Thanks again CoCoa, hope everyone has a good weekend.

  9. #9
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    01/02/10 - Bench

    Bench
    102.5kg x 5
    117.5kg x 5
    135kg x 7 (298lbs) Whoops..

    Wide Grip Bench with long pause - 110kg x 5, 120kg x 5/5
    Pull ups 0kg x 10/10/10/10/10
    Inc D/B Press 40kg x 12/12/14
    Standing Lateral D/B raises 20kg x 12/12/15

    Hill sprints x 10


    Ok so I decided not to deload this week on bench or military, reason being this will catch these two up with squats and deadlifts and I'll get to deload everything in one week, rather than staggered as it is currently.

    Also released after todays session that I'm probably not going to get the best out of bench and military this month due to no deload, but I should be able to suck it up and get all the prescribed reps so it'll hopefully all be fine. Oh and I wasn't benching on my favourite bench, tired + other excuses.. yawn yawn. Not my day, I'll come back fighting..

  10. #10
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    Very impressive lifting
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  11. #11
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by StLRPh View Post
    Very impressive lifting
    No kidding, looking impressive throughout.

  12. #12
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    03/02/10 - Squats

    Squats

    140kg x 5
    162.5kg x 5
    182.5kg x 11 (402lbs)

    Good Mornings - 60kg x 15, 70kg x 15, 80kg x 15
    Step ups - 60kg x 12/12, 80kg x 12, 90kg x 12
    Smith Calves 100kg x 10/12/15
    Facepulls - Setting 7 x 15/15/20

    Pleased with the top set of squats today, wasn't feeling that great going into it but felt ace after, not done step ups in ages either which also felt good. Skipped hill sprints today, started chucking down with snow and neither of us could be bothered running them anyway. Thanks StLRPh and CoCoa.

  13. #13
    WBB Team Captain Coke's Avatar
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    Super session dude, like them numbers.

  14. #14
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    Great squatting! How many cycles are you into 5/3/1?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  15. #15
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    04/02/10 - Military Press

    Military

    65kg x 5
    75kg x 5
    85kg x 9 (187lbs)

    B/B Rows 140kg x 5, 150kg x 5, 160kg x 5/5/12
    Seated Rows 90kg x 10/10/10
    Dips 0kg x 25/25/25/25
    Seated D/B Lat. Raises 14kg x 12/12
    D/B French Press 22kg x 12/12/12

    Hillsprints x 10

    Couldn't lock out the 10th rep on militarys and forgot my dipbelt for the dips but a good day all in all.

    Thanks again guys, my squats are into their 4th cycle now I think, Deads 3rd, Bench and Military 2nd. Deads should be interesting on Saturday, after all the GM's and stepups yesterday + hills today I can barely dip grip and rip my shoes off the floor..

  16. #16
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    Looking strong on the presses!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  17. #17
    WBB Team Captain Coke's Avatar
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    Good deal on them rows and all bro.

  18. #18
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    06/02/10 - Deadlift

    Deadlifts

    192.5kg x 5
    222.5kg x 5
    252.5kg x 10 (556lbs)

    GHR 0kg x 5/5/5
    Smith Calves 170kg x 5/5/8
    R/D D/B 24kg x 12/12
    Curls for the girls

    Hills x 10

    Thanks again boys - just off out, everyone have a good night.

  19. #19
    Resolute -JM-'s Avatar
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    Strong lifting in here Matt. Thats an incredible unequipped total. What assoc/fed do you lift in?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  20. #20
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    Strong ass pulling Matt
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  21. #21
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    good vids and good journal so far

  22. #22
    WBB Team Captain Coke's Avatar
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    Fine deads man, props.

  23. #23
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    08/02/10 Bench

    Bench
    110kg x 3
    125kg x 3
    142.5kg x 3/3/3 (314lbs)

    Wide Grip Extended Pause Bench 120kg x 5/5/5
    Pull Ups 6kg x 8/8/8/8/10
    Inc. D/B 42kg x 10/10/15
    Lat. D/B Raises 22kg x 10/10/10

    Thanks for the comments guys, greatly appreciated.

    Flynn I compete with the BDFPA at the minute, it's our version of your ADFPA, or is it ADFPF I'm not sure. I'm hopefully going to be hitting a few raw comps with the GBPF later on in this year too which is the IPF affiliate in the UK, the equivalent of your USAPL.

  24. #24
    Resolute -JM-'s Avatar
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    Matt,

    I am in Ireland. We have the IDFPA. Are the 2010 worlds going to be in MIlton Keynes?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  25. #25
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    Great job with the bench pressing. Are you still doing the 5/3/1 for that as well?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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