New Blog

Created a new blog to document my training for my next meet, using 5/3/1.

Link to my new blog = chrisbaker531.blogspot.co.uk

6 weeks out

Unequipped Meet in 6 weeks time,

Body weight = 110kg (6 kgs lost in 5 weeks or so)

Will be using the method of training as written by jack reape.

Saturday - 26/5/12 - first training session since fucking my back up on the deficit pull on the 18th
Squat - with belt
singles up to 160x1
press -
85x2 (+1 pp)
DL
240x1 - with belt
- conclusion, back is still fucked

Monday - 28/05/12

Squat
145x5
150x5
155x5
160x3 - lower back popped on 4th rep (assume its injury from deficit deads a few weeks back), fell forwards on 3rd, nacked my lower back

Bench
105x5
107.5x5
110x5
112.5x5
115x5

All easy, trying out some volume work.


Wednesday - 30/05/12
Back and hips very sore from squatting, did some mobility work yesterday, where I held the bottom of the squat for a total time of 10 mins ( very tough had to stand multiple times during)

Started using Jack Reape's method today:
1) Squat - very light, no belt
worked up to 120x3 each with very long pause

2) ME - Comp style bench - medium grip
145kg x1 strong but slow, lockout needs work.
I think this is a pb for my bodyweight?
Was able to get into a very strong position to bench, to wit supporting all weight on upper back/traps

3) Upper back work-
Press-Behind-Neck
60x6x4

Kelso shrug - (done at 45% angle)
60x12x2 - done light as havent done this exercise before

4) Deadlift - raw no belt
160x3 - overgrip no hook

Fritag - 09/05/12

Low back is a little off today, but knee seems better.  Feeling of the head cold seems to going.

1) Front Squat

Weight       Reps     Sets

60kg             3          1

80kg             1          2

100kg           1          1

120kg           1          1  - belt added

130kg           1          1

140kg           1          1- pb, but a little high, was going to fall forwards

140kg           1          1 - sank it below parallel, assured pb

2) Dips

Weight       Reps     Sets

BW              6          1

5kg               3          1

10kg             3          1

15kg             3          1

20kg             3          1

25kg             3          1

30kg             3          1

35kg             3          1 - not pb but matched previous best, (although then I was ~5-6kg heavier)

3) Rack DL (just below parrallel)

Weight       Reps     Sets

60kg             3          1

100kg           3          1

140kg           3          1

180kg           3          1

220kg           1          1 - alt grip, with belt

260kg           1          1

280kg           1          1 - could have gone 10kg or so heavier but wanted to save it for next week, also lower back felt a little sore

4) Chins - went for some higher reps sets, prob should have gone for 3 rep max but, was very hungry

Weight       Reps     Sets

BW              5          1

12.5kg          6          1

10kg             7          1

7.5kg            7          1 - went for 8 reps but could only get half-way

so the high frequency seems to work well, but might need to add some rest days for lower back and knee health, that or find a way to help recover quicker.

I will prob use bill starrs method to help organise my training a little better.

but four days a week. I will outline this in another post.

Thursday - 10/05/12

Felt a little run down, like beginnings of a cold, also left knee is acting up slight tendon pain.

Cause of knee pain decided to do box squats

1) Parallel Box squat

Weight       Reps     Sets

140kg           2          1

160kg           2          1

180kg           2          1 - add belt

200kg           2          1 - new personal best, 10kg improvement (at a lighter bodyweight)

2) BP 32" grip

Weight       Reps     Sets

60kg             3          1

80kg             3          1

100kg           3          1

120kg           1          1 - left pec felt very odd, like it could tear?

100kg           2          1 - flew up very fast, but pec still felt off

120kg           1          1 - gonna stop here pec very odd

3) JM Press (triceps are too weak, so going to include these twice a week)

Weight       Reps     Sets

60kg             8          1 - very easy, right elbow tendon flaring up slightly

80kg             6          3 - heavier weight seemed to mitigate the pain, not hard though

4) pullups and db flies (light to stretch pecs), supersetted

5/4/5

flyes - 10kg x10x3

High Frequency training experiment week 1

Judging how two squat workouts felt yesterday, I have decided to see how many days this week I can train.

Bit sore but felt okay,

1) Squat - Beltless, low bar comp width

Weight       Reps     Sets

180kg           1          1 - over 10kg better than yesterday's morning training, felt about the same.

very comfortable style to do, using the technique as described by Ben Rice in his squat tutorial. 

Found here = http://www.youtube.com/watch?v=4SGTXg6Onco&feature=player_embedded

2) Press 

Weight       Reps     Sets

80kg             1           1   - felt a little slow

92.5kg          3           1   - done push press style, didnt have much from yesterday's high volume bench stuff

80kg             1           3   - strict miltary style, very slow lockout after push press

3) SLDL (no belt)

Weight       Reps     Sets

60kg             5           1

100kg           5           1

140kg           5           1

180kg           5           1  - easy enough, prob could have done 10 reps if needed

 

  

Restarting Posting

As previous posts have indicated my recent training has been ....difficult, to say the least.

But I am certain my training for a powerlifting competition in 7th of July, will bring my strength back up and beyond.  Even with loosing body-fat as I go.

My recent lifts have been a fairly easy 260kg dead, and bench is around 145-150kg, squat...not sure.

As it was bank holiday yesterday I was unable to train as usual, this was because I travelled back to Teesside on this day, and after checking over 7 gyms all where shut. Was driving around till 2100 looking.

For this reason I trained twice today. As shown below:

Warmups not included

Tuesday 08/05/12 - 

Workout 1:     1330-1500

1) Bench (medium grip)

Weight     Reps      Sets

140kg         1           1     - worked up to a very easy, but not smooth (paused as well)

132.5kg      3           1     - not great as four weeks ago I did this for 4 reps, but 2-3 kg heavier bw

120kg         5           1

110kg         6           1  - done with a very close grip

2) Beltless Squat (I think the bar used was 2 kg lighter than normal)

Weight     Reps      Sets

168kg         1           1 (though it was 170kg)

3) PBN   4x6

Weight     Reps      Sets

58kg           6           4  - though it was 60kg, very easy though, will have to keep weigh same and use good bar

4) BB Curl 3x6 ( same stupid bar)

Weight     Reps      Sets

48kg           6           3 ( again though it was 50kg)

Workout Two:  1930-2000 ish

1) Squat With belt

Weight     Reps      Sets

165kg         5           3   - Gotta say this felt hard, prob cause I squatted earlier.

Was gonna do some extra bench work or tricep (jm press) etc as well as Pullups, but time was pressing.

Now as I type this at 10 mins to midnight I am f***in' knackered.

I will be trying the Finnish training method as written by Janne Heittokangas, found on this site=https://sites.google.com/a/illinipowerlifting.org/illini-powerliting/training-methods-1

I will be using this for squat, possibly bench (not sure though, might just use Bill Seno's method), prob will use it for press, and for deadlift I will prob just stick to pulling heavy singles?

Fuck if I know....

Guess what I've got......shhhh its a secret....

DIABETES,  yes you read that right today I was diagnosed with adult onset diabetes (type II)....

Ha and I thought the gods fucked me already, born with only one ear to start with, then recently had two wisdom teeth ripped out of my jaw, then following that delight I've been dealling with a very fucked up right foot (infection ->gout, and back to infected) for nearly 4 weeks.

Well fuck it all................

BLAM......metal shell hits the floor, followed by my lifeless corpse.....

HA only fuckin' with ya,

Now I'm going on a keto-diet, see where that takes me.

On the plus side, hit a personal best in the bench today with 132.5kg for 4 reps. @ bw of 117kg