Training for a 600kg total @ 90kg

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
Bobby
Sergeant Commanding
Posts: 5549
Joined: Sun Jan 03, 2010 7:41 pm

Re: 210/130/260

Post by Bobby » Sun Aug 24, 2014 10:02 am

Looking forward to see what you get up to.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

Jonny Canuck
Gunny
Posts: 724
Joined: Thu Dec 22, 2011 2:28 am
Location: Spokanada

Re: 210/130/260

Post by Jonny Canuck » Mon Aug 25, 2014 4:04 am

Beer Jew wrote:I think I'm going to pull out of my next comp in October.

Been thinking a lot about my training recently, and pure powerlifting isn't really where I want to be, at least until I'm in better physical shape.

I'd like to add in some cardio and some bodybuilding training, cut back on my squatting, and do more deadlifting and overheads. I believe this will make me both look, feel, and perform better.
Why not wait until after the Oct PL meet before changing your goals? It is only six weeks of training. Wash the sand out and get back under the bar.

210/130/260. get it done and then move on to your bicep and ab curls

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: 210/130/260

Post by Holland Oates » Mon Aug 25, 2014 4:25 am

Joey's got a good point BJ. First it's bodybuilding and cardio next it's kettlebells and pajama wrestling.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Mon Aug 25, 2014 9:57 am

210/130/260 is still my goal. It won't happen in the October meet, but it's still my goal.

Looking at the meet in October, if it's a good day I'll go 190/120/240 for a 550kg total. Guy like Tom Martin and Stephen Manuel will be in the same class, both of whom casually hit 750+ in training.

I work in a very corporate environment, and spend 90% of my time in a suit. I feel very uncomfortable on a daily basis with my body composition at the moment.

I guess what I'm saying is 210/130/260 is still my immediate goal, but I'd like to move myself into a better physical place from which to chase it.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Mon Aug 25, 2014 12:32 pm

This was the plan I wrote about two weeks ago to take me to the October Classics. I just can't see myself being able to fit in any cardio or eat less while trying to gain significant strength in the next six weeks.
If my first session is tomorrow, then the last session of week five will be one week prior to the Classics.
Attachments
image.jpg
image.jpg (166.01 KiB) Viewed 5330 times

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: 210/130/260

Post by powerlifter54 » Mon Aug 25, 2014 12:34 pm

How tall are you?

Wanna change body comp then eat less. Add in walking on an inline treadmill 12-15 mins at a time and getting heart rate up.

Take a walk at lunchtime.

Watch the results. Do the meet.

Constant large changes leaves constant small outcomes.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Mon Aug 25, 2014 1:03 pm

Quite short. 5"10.

I think I'm just disillusioned following the meet. When I wear a suit at work I feel fat. At the meet, I looked skinny compared to everyone else.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Mon Aug 25, 2014 1:13 pm

I want to be fucking hench.

User avatar
powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: 210/130/260

Post by powerlifter54 » Mon Aug 25, 2014 1:30 pm

Beer Jew wrote:Quite short. 5"10.

I think I'm just disillusioned following the meet. When I wear a suit at work I feel fat. At the meet, I looked skinny compared to everyone else.
5"10" and 200lbs? WTF? With this info

http://www.dailymail.co.uk/news/article ... urope.html

you OWE it to them to not be a cardio wanker and prance about at 74kgs.

Dude i was 5'7" and competing at 110kgs, and observed the same work/meet dichotomy and worked with people who thought running a 10k and doing @fit was the entire enchilada. Wore a uniform too designed for skinny jean types.

Get an attitude and a sense of humor. Will help you solve those limey tarts' problems, help you at work, and get you to your goal much faster.

Unless somebody is paying your bills, squeezing your peepee, or pushing up your lifts they can screw off.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Mon Aug 25, 2014 7:36 pm

Goddamn you all. Here goes....

Training to get my arse kicked at the GBPF Classics in October...

Session 1:

Paused Bench:

60kg x 5, 80kg x 5, 90kg x 5, 100kg x 1

110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1

Squat:

60kg x 3, 100kg x 3, 120kg x 3, 140kg x 1

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Rows, pushdowns, incline walking and other sundry items to be done tomorrow....

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Tue Aug 26, 2014 9:59 pm

Tonight...

Beltless deficit rows:

110kg x 6
110kg x 6
110kg x 6
110kg x 6
110kg x 6
110kg x 6

Cable pushdowns:

28kg x 15
28kg x 15
28kg x 15
28kg x 15
28kg x 20

Barbell curls:

40kg x 6
40kg x 6
40kg x 6
40kg x 6
40kg x 10

Incline walking: 13.5 mins, at 12%.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Thu Aug 28, 2014 10:20 pm

Today....

Push Press:

100kg x 5

Deadlift:

200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 1
200kg x 1
200kg x 1
200kg x 1
200kg x 1
200kg x 1

Incline Bench:

80kg x 6
80kg x 6
80kg x 6

And just for fun..

One handed barbell hang snatch:

40kg x 1
40kg x 1
40kg x 1

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Fri Aug 29, 2014 9:56 am

The deadlift triples last night were done with a stiff, thick bar. Sort of midway between a barbell and an axle. I've had 300kg on the bar before with no bend.

The singles were done with an Eleiko weightlifting bar, so were a little faster.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Fri Aug 29, 2014 5:44 pm

Today...

Bench Press:

95kg x 6
95kg x 6
95kg x 6
95kg x 6
95kg x 6
95kg x 6

Pause Squat (3s in hole):

140kg x 3
140kg x 3
140kg x 3

Pendlay Rows:

140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

User avatar
odin
Sgt. Major
Posts: 2914
Joined: Fri Nov 10, 2006 10:20 am

Re: 210/130/260

Post by odin » Fri Aug 29, 2014 5:56 pm

BJ, focus on the comp,and then body-build over the winter. You are getting stronger, which will mean with a cursory amount of curls and shrugs and a low carb diet for a month you will look 50x better than 98% of other british males come the spring time. Circumstances prevent me from training for pure strength at the moment, but believe me it's a much more satisfying pursuit than chasing some transient aesthetic ideal.

Plus you're married. Wives don't give a shit what you look like. Once you're shirt is off she's getting it regardless of the presence of a 6 pack!
Don't try too hard, don't not try too hard

User avatar
Bobby
Sergeant Commanding
Posts: 5549
Joined: Sun Jan 03, 2010 7:41 pm

Re: 210/130/260

Post by Bobby » Fri Aug 29, 2014 6:01 pm

Listen to Odin,wise man that!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

User avatar
odin
Sgt. Major
Posts: 2914
Joined: Fri Nov 10, 2006 10:20 am

Re: 210/130/260

Post by odin » Fri Aug 29, 2014 7:40 pm

lol! I'm a retard in reality, but you should still listen.
Don't try too hard, don't not try too hard

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Sun Aug 31, 2014 1:26 pm

Session 4...

Bench Press:

110kg x 1 (Paused)
110kg x 1 (Paused)
110kg x 1 (Paused)
110kg x 1 (Paused)
110kg x 1 (Paused)
110kg x 1 (Paused)

105kg x 3 (tng)
105kg x 3 (tng)

Squat:

160kg x 4
160kg x 4
160kg x 4
160kg x 4
Cigarette break
160kg x 4

Out of time. Rows next session.

User avatar
Bobby
Sergeant Commanding
Posts: 5549
Joined: Sun Jan 03, 2010 7:41 pm

Re: 210/130/260

Post by Bobby » Sun Aug 31, 2014 4:16 pm

Think that cigarette break will push you to unknown heights! Lots of geat (ol) lifters smoked or smokes.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Wed Sep 03, 2014 10:33 pm

Let's be fabulous, let's rock out!

Bench Press:

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 4
100kg x 4
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 1

Long Pause Squat: (3-4s in hole):

120kg x 3
140kg x 3
150kg x 1
160kg x 1 = PR

Deadlift:

150kg x 1
200kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1
210kg x 1 - Deficit (standing on a 25kg Eleiko bumper) = PR
210kg x 1 - Deficit (standing on a 25kg Eleiko bumper)

140kg x 20

Out.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Fri Sep 05, 2014 6:12 pm

Disengage from the outcome and do the work?

Bench Press:

100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 1

Squat:

160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2


Out.

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Sun Sep 07, 2014 3:44 pm

Today's efforts...

Bench Press:

105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

Squat:

70kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 3

Deadlift:

200kg x 5
200kg x 5
200kg x 5

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Wed Sep 10, 2014 9:38 pm

Today...

Squats:

70kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1 = PR!

Bench:

70kg x 1
100kg x 5
100kg x 5
105kg x 1
110kg x 1
120kg x 1 - a lot easier than the last time I did it. Brought my grip out so my middle fingers were on the rings. Felt a lot more powerful.

Deadlift:

120kg x 1
160kg x 1
200kg x 1
220kg x 1

One arm Dumbbell Press:

50kg x 6 - Really easy. Pretty sure I could get a 70kg dumbell.

User avatar
Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 210/130/260

Post by Brutal Bajan » Thu Sep 11, 2014 1:01 am

Nice liftin my dude, you have a meet in mind??

User avatar
Beer Jew
Sgt. Major
Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: 210/130/260

Post by Beer Jew » Fri Sep 12, 2014 5:43 pm

Thanks mate, looking at doing the GBPF British Classics in about 4 weeks.

Bench:

100kg x 5
105kg x 3
110kg x 2
110kg x 1

Squat:

100kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1

170kg x 5 - Rep PR

Clean and Press:

80kg x 5

Post Reply