drifters log return to competitave lifting...

the drifter

right said id create this log dont know how good ill be at keeping it..im a powerlifter of sorts competed in the idfpa in 2006 missed all of 2007 as built a house..hanley on here knows of me...its 2008 now and time to get my ass in gear..i wont be competing this year as im just not stronf enough yet. im currently 99kg body weight id like to get this down to 92 93 kg then 90 for comp days next year.

my lifts are

bench 135kg (2 weeks ago)
squat 152.5kg (last week)
deadlift 172,5kg ( ages ago)

my deadlift should be above 180 im due to test off the floor in 3 weeks. i pulled 165 while standing in a 3 inch plate last weekend with ease...


anyways here goes lets see how i get on

the drifter

Today

speed bench
3*8 sets ( varyied grip) 55kg+ monster mini bands

seated military press

55kg 5*5 sest

barbell tricep extensions

30kg 8*4 sets

fat bar rev curls

22kg 6*4 sets

some rotator cuff work

light enough session today hadnt trained in 8 days as i was in helsinki on business.. first cardio session in a while in the morning lets see if i get up for it!!

Hanley

Good man... this'll deffo be a good log!

the drifter

Cardio this morning...

15 min cross trainer
10 min interval on the threadmill
10 min on the bike
4*8 declined situps

up at 6.40am for this today...sleepy now..

the drifter

today was prob one of the worst sessions ive done in a while...got stuck in mayo and didnt get back to limerick to train till well after 8 so had no spotters....

anyways was ment to be 5*5 today but after the failing the first set i knew it wasnt going to be so i resided to hammering 3's

squats

60*5
80*5
100*3
112.5*4
112.5*3
115*3
120*3
belt on
125*3
130*3
132.5*3
135*3

lunges onto a step

4 sets of 5 with 60kg weight

stiff leg deadlifts

5*5 with 100kg

reverse hypers

8*4 body weight

im just going to get over today and concentrate on thursday evenings floor presses now...

the drifter

first bench session in 3 weeks due to being abroad and rest periods...

floor presses( hadnt done these in a while so going to do a 3 week cycle glad i did as straight away i spotted some weakness)

60*5
80*5
100*5
110*3
115*3
120*1
122.5*1
125*1 --- 7.5kg off my pb

t-bar rows
50*8
55*8
60*8
65*6
65*6

declined tricp press(dumbells)
5*5 at 16kg dumbells

hammer curls
4*8 20kg dumbells

some rotator cuff work-- light muscle snatches


big day tommorow after last weeks pb off a plate of 165 and the previous cycles pm of 160 hex bar i think its time to test my dealift tommorow from the floor previous pb is 172.5kg fingures crossed i break it....

the drifter

squat
60*5
80*5
100*3
110*3
120*1
130*1
135*1 beltless PB
belt on
140*1
145*1 93% of the 155 im amining for in 2 weeks
130*3
132.5*3
135*3

Deadlift
100*3
120*1
120*1
140*1
150*1
160*1
170*1
175*1
177.5*1 this was hard and i was readly to call it a day but i said ive come this far
180*1 a 7.5kg PB


rev hypers
6*4sets with 7.5kg between my feet

glut ham raises
8*4 sets body weight

declined sitps

8*4 sets bodyweight

delighted with todays set the 180 deadlift was savage and over all training is going really well

Hanley

Like I said earlier... 2 PR's in the one session is savage going.

the drifter

http://www.youtube.com/watch?v=c-NrjwAqfmU

its rough but i got it up

the drifter

good day again today

speed bench

3*8sets @ 60kg + monster mini's

seated mp's
5*5 @ 60kg

dumbell one arm rows.

8*4 @ 22kg

barbell triceps on bench( down to chin)
8*4 @ 30kg

fat bar rev curls

6*4 @ 22kg

really strong on bench today vairying the grip every rep on the bench between normal close and ultra wide grips..my wide grip is getting really strong which should suit once back in a shirt...hoping to see a better response from the floor press on thursday now..

the drifter

training going well. trained with new partner tonight

5*5 @120kg failed on the final rep of last set

still leg deads

5*4sets @ 80kg (light today)

lunges onto step
5*4sets@40k ( light today)

45 degrees back raises

8*4sets

some core work

cant tkink of the name of the exercise now but there bloddy hard

8*3sets with 10kg

the 5*5 is roughy at 80% of my max of 152.5 so aim is 130 5*5 for a string 160 backsquat...all going according to plan

the drifter

http://www.youtube.com/watch?v=R_hW-fzA8sY

135 for 3 from last week...this was after singles up to 145 and triples from 130 up

the drifter

right on call at work so i knew i was going to have hassle this week

floor presses
60*5
80*5
100*5
110*3
115*3
120*3
125*1
127.5*1

up from last week and gettin closed to my old pb of 132

tbar rows
8*1 at 50kg
8*1 at 55kg
8*1 at 60kg

at this point the phone rang and i had to go

Hanley

the drifter wrote: »

http://www.youtube.com/watch?v=R_hW-fzA8sY

135 for 3 from last week...this was after singles up to 145 and triples from 130 up

Tbh if you don't squat at least 160-170 after doing those reps that easily I'll be finding a pickup to run you down in. They were so easy. How the hell are you not squatting more???? Seriously like.

the drifter

im not squatting more cause i havent really really pushed my max yet lad...i have no doubt in my mind if i push it i will squat 160... im going to do another cycle of box squats after this cycle then come back and hit 160....my trouble is holding my arch on weight higher than 150....the 152 i did a few weeks back my arch started to go very slightly...id rather take slow gains and get my arch right....

Malteaser!

When are you planning to compete again??

the drifter

not till next year anyways hence the not being in any rush.... im making good gains and hitting pbs so im happy...

the drifter

i really got to work out this on call thing...no training again yesterday due to work...

the drifter

right just sat down and planned till july so that my deload weeks are the same as my on call weeks so if i miss a session its not as importand as one of the 3 working weeks in my cycles....speed bench in the morning..then off to the UL opens to watch the lads do some OY lifting

the drifter

First day of wk 3

good day again today

speed bench

3*8sets @ 60kg + monster mini's

seated mp's
5*5 @ 60kg

dumbell one arm rows.

8*4 @ 22kg

barbell triceps on bench( down to chin)
8*4 @ 30kg

fat bar rev curls

6*4 @ 22kg


then some rotator cuff work....

the drifter

finders keepers

Hanley

the drifter wrote: »

finders keepers

OMFG. Are they all bumper plates?? Jesus I hate you.

BossArky

I knew I recognised UL from the above pic. That's the back of the old gym isn't it?

the drifter

lol yip down in the old building!

the drifter

second day of week 3

5*5 @122.5kg new PB

still leg deads

5*4sets @ 80kg

lunges onto step
5*4sets@60k

45 degrees back raises

8*4sets with 15kg


some more core work

the drifter

just some fun tonight

10 min of 50 m sprints....

8*3 reps of 38 in box jumps

farmers walks 40kg a hand


body weight rev hypers

some declined situps

45min session all in....good laugh...

the drifter

floor presses

60*6
50*5
100*5
110*3
120*3
125*1
130*1
133.5*1---PB

t-bar rows
50*5
55*8
60*8
60*8

declined tricep extensions(dumbell)
4*8 with 14kg dumbells

hammer curls
4*6 with 20kg


just the little plates on the floor press to hit a PB tonight to be honest i culd have dont the 135..all in time

the drifter

whooo what a night... last night of week3

squat
60*5
80*5
100*3
120*1
130*1
135*1
140*1

---

beltless PB
145*1
150*1
155*1---was gonna leave it at that as it was a 2.5kg PB but i really wanted the 160
160*1--PB was told i held the arch here better than at 155

deadlift
100*3
120*1
130*1
140*1
150*1
160*1
170*1
175*1 hitched slightly( i think im not going back on my heels enough)
175*1 fail as i was wrecked at this stage

rev hyprs
bodyweight*8
with 5kg *8
with 7.5kg *8
with7.5kg *8

some sittups to finish it off...

real happy with the squat tonight

Hanley

And you're officially on the road back to competition. As I said early, steallar work.

(ps you need to get vids so I can see what you're up to and give out about you having loads left in the tanks )

the drifter

last thing on my mind last night was getting vids!!!! next milestone is 500 total then onto 180/140/200 at 90kg for nationals 2009!!!! whooooppp

the drifter

speed bench

3*8 sets @60kg with chains

seats mps down to chest

8*4sets at 40kg

chest supported rows

8*4 sets with 25kg

tricepd barbell extensions

8*4sets with 30kg

chin ups ( cause i suck)

3*4 sets bodyweight