Powerlifter Journal

[PJC]

I started powerlifting last Feb after 18 years as an 800m runner. I'd done a bit of benching on on my own but had never deadlifted or squatted before. I did my first comp in March (Bench press only). I began squat/deadlift training in May.

I'm 34, 5ft 9 and weigh 73kg's.

Current PB's (all raw):
Bench - 148.5kg (in a comp in August)
Deadlift - 240kg (training)
Squat - 170kg (training)

I am currently looking at buying a squat suit etc in order to compete equipped.

I'll start my journal properly after today's session but i've added a couple of my recent sessions below:

1st Dec 09
Bench
60kg x 5
80 x 5
100 x 5
120 x 5 (pause on last)
140 x 3

Deadlift
60kg x 5
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5
200 x 3

Squat
60kg x 5
80 x 5
100 x 5
120 x 5
140 x 5
140 x 5
140 x 5

29th Dec

Squat
60kg x 5
80 x 5
100 x 5
120 x 5
140 x 5
150 x 5 (PB for 5! Felt good)

Deadlift
60kg x 5
80 x 5
100 x 5
120 x 5
140 x 5
160 x 3
180 x 3
200 x 1
220 x 1
230 x 1 (PB)
240 x 1 (PB!)

Bench
60kg x 5
80 x 5
100 x 5
120 x 3
140 x 5 (PB for 5!)

[crashcrew56]

I have some questinos:
You squat, bench, and deadlift all in one workout?
How often do you train?
What about assitance exercises?

[PJC]

I squat, deadlift and bench on a Tuesday and on a Saturday just squat and bench.

I work shoulders, arms and back/abs on other days. Other than that thats it. I've started training with a group of powerlifters who've always trained like this.

[crashcrew56]

Ah, I was just wondering, because it is a fairly old school way to train. That's how Ernie Frantz's lifters have been doing it.

[PJC]

Tues 5th Dec
All Raw

Deadlift
warm ups then:
160kg x 5
170kg x 5
180kg x 5
180kg x 11 (to exhaustion)

Squat
Warm ups then
140kg x 5
140kg x 5
150kg x 5

Bench
Warm ups then:
135kg x 5
140kg x 4
150kg x 2
120kg x 10 to finish

[crashcrew56]

You have some solid lifts there, what federation are you planning in competing in?

[PJC]

I've started competing in the GBPF (IPF). Done a few bench contests- (won the british raw bench champs) and a couple of raw powerlifting contests so far. I'm really enjoying it and looking to compete equipped in the next couple of months

[PJC]

Wed 6th Dec
Felt knackered before session due to shovelling snow all afternoon!!

Shoulders:
Standing barbell press
Warm-up then:
60kg x 10
62kg x 10
62kg x 10

Bicep Curls with curl bar:
45kg x 10
45kg x 10
45kg x 10

Tricep pushdowns:
45kg x 10
45kg x 10
45 kg x 8

[crashcrew56]

What kind of eqiupment are you looking at buying?

[PJC]

I've just got a 2nd hand titan fury bench shirt and i'm getting about 170kg (paused) out of it at the moment. Don't think its tight enough though as i can put it on by myself! Not sure what squat suit to get, thinking probably a titan super centurian

[crashcrew56]

Titan suits are good, I was using one and I really liked it. Don't feel so bad about the loose bench shirt, a looser fitting shirt is good to learn with.

[PJC]

Cheers for the advice mate

[PJC]

10/01/10

Squats
Wearing suit and wraps for first time. Borrowed a size 38 titan centurian to see how it feels.

Warm-ups then:

140kg x 3
160kg x 1
170kg x 1
180kg x 1 (PB)
200kg x 1 (PB)

Felt really wierd at first and I was thinking about the equipment rather than the weight. After 170kg I started to trust the equipment and be less tentative. My last 2 lifts flew up. Hopefully a lot more in the tank.

Bench (all raw)

Doing a comp next weekend so practicing single lifts under full comp rules.

Warm-ups then:

130kg x 1
140kg x 1
150kg x 1 (PB)

All 3 lifts with long pause. The 150kg was tough but is 2kg above the British raw record. A good session in a freezing gym!

Decided to lift raw next weekend untilI feel 100% happy with the equipment.

[crashcrew56]

There is definetly a learning vurve iwth the equipment, just give it time and be patient and it will be worth it.

[PJC]

12/01/10

Really easy session due to comp on Saturday. Just went through the motions.

Deadlift
Warm-ups then:
160kg x 3
180kg x 1
200kg x 1
220kg x 1

Squat
Warm-ups then:
120 x 3
130 x 3
140 x 3

Bench
Warm-ups then:

120 x 5 (Pause on last) x 3 sets

[crashcrew56]

What are your opening numbers going to be for the meet?

[PJC]

Not sure yet its up to the coach. I'm guessing at 150/160kg squat, 140kg bench and 210/220 kg deadlift.

Im hoping for 550kg+ but it all depends what i'm allowed to go for in the squat. My coach says that its more important to go for 9 white lights than big numbers at this stage. It will be my 3rd comp so still using them as a learning experience really. Hoping for a 150kg bench and 240kg deadlift

[crashcrew56]

Are you wearing any gear at the meet?

[Northman]

150 kilo bench is better then most average gym rats, nice

[PJC]

No, I'm gonna go totally raw. Gonna wait till I've had more practice with the gear. At the moment I've only had 170kg out of the bench shirt and 200kg out of the squat suit but i've only worn them a couple of times and they are both a size too big.

[crashcrew56]

That's a good idea, you want to be comfortable in the gear before you compete in it

[PJC]

16/01/10

Competition Unequipped (raw)

Body weight: 73.45kg

Squat
150kg (easy)
160kg fail (went up easy by failed on depth)
160kg (easy) PB in comp

Bench
135kg
145kg
150kg New PB!

This beats my current British Unequipped record but does not count as a record as it was not done in an 'Unequipped' competition.

Deadlift
225kg
235kg
242.5kg
All 3 lifts were PB's in comp. The aim was to go up to 240kg but my 2nd lift was easy so we went up a bit higher.

Total: 552.5kg

Good day. Well pleased with bench and deadlift. Only negative was that I cocked my 2nd squat up.

[crashcrew56]

Congrats, looks like you put on one solid meet, and don't worry about that squat going 8 for 9 is a good day in my book, and you managed to come back from the failed lift and finish the meet strong, a lot of lifters can't do that. Do you have and videos of your lifts?

[PJC]

Thanks mate. I've not got any videos from yesterday but heres one from a few months ago. As you'll see I still need to do a bit of work on my arch and leg drive!

http://www.youtube.com/watch?v=phoyPFRw784‏

[Conrad]

The link is not working on my end. But a lot of people do not realize how important leg drive is in your bench press. Lifts are looking good.

[PJC]

Cheers pal. I'll try and sort the link out

[PJC]

Hopefully this'll work now!

YouTube- Paul Cooper Bench Press British Record 148kg

[PJC]

19/01/10

First session since comp so took it steady.

Squat
140 x 5
140 x 5
140 x 5

Bench
120 x 5 (pause on last)
130 x 5 (pause on last)
140 x 3
120 x 10 to finish

Deadlift
180 x 5 (x3)

[crashcrew56]

I would take it easy too, pretty much just a deload workout.

[PJC]

20/01/10

Shoulder Press (standing with bar)
60kg x 10
60kg x 10
60kg x 10

Biceps
22.5kg dumbells
3 sets of 8

Triceps
Pushdowns
45kg x 10
45kg x 10
45kg x 10

Wide arm pull-ups
15kg dumbell between legs
10
10
8
8

[PJC]

23/01/10

Squat
Suit on, straps down
140 x 5
160 x 3
Straps up/wraps on
170 x 1
180 x 1
180 x 1
All weights felt comfy. Just practicing using the suit and wraps.

Bench
All raw
Paused on last rep of every set
110kg x 5
120kg x 5
130kg x 5
130kg x 5

Felt good today

[PJC]

26/01/10

Deadlift
Warm-ups then

160kg x 5
170kg x 5
180kg x 3
200kg x 3

Squat
Warm-ups then
140kg x 5
3 sets

Bench
Lightish session

120kg x 5 (4 sets) Pause on last rep of each set

Tricep Pushdowns
45kg x 10
3 sets

[PJC]

Bought new squat suit and tried it on for first time today. Taking it steady till I get properly used to it.

Squat
Suit on straps down, no wraps

150kg x 5
160kg x 3

straps up, wraps on
180kg x 2
180kg x 2
200kg x 1

Bench (all raw)
120kg x 5
130kg x 5
130kg x 5 paused on last rep of each set. Easy session today. Will hopefully go heavier on Tuesday.

Lat Pull Downs
70kg x 10
3 sets

[crashcrew56]

What kind of suit did you go with?

[PJC]

Got a titan centurian nxg super plus. It felt great on Sat but I need to take the straps up a bit.

[PJC]

2/2/10
All raw tonight

Deadlift
160kg x 5
180kg x 5
200kg x 5

Squat
140kg x 5
140kg x 5
140kg x 5

Bench
120kg x 5
130kg x 5
130kg x 5
Paused on last rep of each set.

Last session before ski trip to USA. Been taking bench steady for last couple of weeks but will go heavier when I get back.

[PJC]

14/02/10
Back from New Hampshire in 1 piece!

Bench
130kg x 5
130kg x 5
130kg x 5

Squat
140kg x 5 (x3)

All raw. Felt good, maybe the break did me good.

[PJC]

16/02/10 (all raw)

Deadlift
180kg x 5
200kg x 5
220kg x 1
220kg x 1
220's felt great. Hopefull attempt a 250 at next comp

Squat - lightish session after weeks skiing
130kg x 5
140kg x 5
140kg x 5

Bench
120kg x 5 (pause on last)
130kg x 5 (pause on last)
140kg x 3 (pause on last)
Benching felt great tonight. Hopefully coach will let me go heavier next week.

[PJC]

20/02/10

Squat
Suit on, straps down, no wraps.
140kg x 3
160kg x 3
Straps up, wraps on
180kg x 1
190kg x 1
All felt comfy.

Bench (all raw)
125kg x 5 (Pause on last)

140kg single with pause - flew up

152.5kg single with pause - went up nice and smooth (new PB! - 4kg above British Record)

100kg x 17 (Burn out)

Really pleased with session. Had sickness bug for last 2 days and hardly eaten. Spent all day Thurs in bed!

[PJC]

23/02/10 All Raw tonight

Deadlift
140kg x 5
160kg x 5
180kg x 3
220kg x 1
240kg x 1
250kg x 1 New PB!!

Squat
120kg x 5
140kg x 5
150kg x 5

Bench
Warm ups then:
120kg x 5 (paused on last)
145kg x 3 (paused on last) New PB for 3!

[crashcrew56]

Your last few workouts are looking pretty good, congrats on the new PBs

[Gerb]

23/02/10 All Raw tonight

Deadlift
140kg x 5
160kg x 5
180kg x 3
220kg x 1
240kg x 1
250kg x 1 New PB!!

Squat
120kg x 5
140kg x 5
150kg x 5

Bench
Warm ups then:
120kg x 5 (paused on last)
145kg x 3 (paused on last) New PB for 3!

Nice! Keep it up

[PJC]

27/02/10

Squat (raw)
120kg x 5
140kg x 5
150kg x 3

Bench (Raw)
120kg x 5 (pause on last)
140kg x 3 (Pause on last)
150kg Single with pause
160kg Touch and go. New PB!

[crashcrew56]

Congrats on all the PBs, looks like you are setting them left and right.

How long do you pause for on your bench?

[PJC]

Cheers pal, it all seems to be going in the right direction.
I pause for a couple of seconds. My coach gives me full competition instructions i.e: start, press, rack. We tend to pause for slightly longer than I would need to in a comp so hopefully it feels a bit easier on the platform! Well, thats the idea anyway!!

[PJC]

2/3/10 All Raw

Deadlift
160kg x 5
180kg x 5
200kg x 5
200kg x 5

Squat
120kg x 5
130kg x 5
130kg x 5
110kg x 15 (to exhaustion)

Bench - all with long pause on last rep of each set
120kg x 5
130kg x 5
140kg x 3

[crashcrew56]

How are you liking the squat suit?

[PJC]

Its going well thanks. The straps are a bit loose so I need to get them taken up. I've had 200kg out of it so far so hopefully once its been altered i'll get a bit more! My squat seems to be improving much slower than the other 2 lifts.

[PJC]

6/3/10

Squat
Suit on, straps down, no wraps
150kg x 3
170kg x 1
Straps up, wraps on
180kg x 1
200kg x 1

Bench
All with pause on last rep of each set
120kg x 5
130kg x 5
140kg x 3
120kg x 5
100kg x 10

[PJC]

9/3/10 All raw

Deadlift
160kg x 5
180kg x 5
200kg x 5
210kg x 5 (PB for 5)

Squat
120kg x 5
130kg x 5
130kg x 5

Bench
120kg x 5
130kg x 5
130kg x 5
All with pause on last rep. 130kg is now starting to feel really easy.

[crashcrew56]

Congrats on the PBs

[PJC]

Thanks, It's going well at the moment. just got to make sure I stay injury free!

[PJC]

13/3/10

Squat
120kg x 5
140kg x 5
140kg x 5
All raw

Bench
120kg x 5 (pause on last)
120kg x 5 (pause on last)
140kg x 5 (pause on last)
All raw

[PJC]

16/3/10

Couldn't get to gym but managed to bench at work with a mate spotting.

Bench
120kg x 5 (pause on last)
130kg x 1 with pause
150kg x 2 (no pause)
140kg x 6 (all touch and go)

[PJC]

20/3/10

Squat
Suit on, straps down, no wraps
160kg x 1
180kg x 1
Straps up, wraps on
190kg x 1
200kg x 1
205kg x 1

Bench All Raw
120kg x 5
130kg x 3
140kg x 1 (with pause)
150kg x 1 (with pause)
100kg x 10 (pause on last)
60kg to exhaustion (did 40 reps and paused on last)

[PJC]

26/3/10

Been really ill with tonsilitis since last Sat and lost 7lbs in weight. As a result I've not deadlifted for 17 days now. I really should have taken it easy today but just wanted to get straight back on it as I have 2 comps coming up in the next 4-5 weeks.

Deadlift
160kg x 5
180kg x 5
200kg x 5
220kg x 2

Although I still don't feel right I was pleased with my strength.

[Mr.Bones]

You have like 10 new PB's on every page nice!

[PJC]

30/03/10

Steady session tonight. Illness took more out of me than I thought. All raw

Deadlift
150kg x 5
160kg x 5
170kg x 5
180kg x 5

Squat
120kg x 5
130kg x 5
130kg x 5

Bench
120kg x 5 (pause on last)
130kg x 5 (pause on last)
130kg x 5 (pause on last)

[PJC]

3/4/10

Squat
Suit on, straps down, no wraps
120kg x 5
140kg x 3
160kg x 1
Straps up, wraps on
180kg x 1
200kg x 1

Bench All Raw
120 kg x 5 (pause on last)
130 kg x 3 (pause on last)
140kg x 1 (with pause)
left it at that as I still feel weak for being ill. the 140 felt like 150 did 2 weeks ago.

[PJC]

6/4/10 All Raw
Feel much better today so back to the heavy stuff!

Deadlifts
160kg x 5
180kg x 5
200kg x 1
220kg x 1
250kg x 1 (equals PB)

Squats
Light tonight after heavy session on Sat
120kg x5 (x3)

Bench
120kg x 5 (pause on last)
130kg x 5 (pause on last)
140kg x 5 (no pause) Could have probably paused as last rep felt ok but just lacked a bit of confidence due to being ill.

[PJC]

11/4/10 All raw

Bench
120kg x 5 (pause on last)
130kg x 5 (pause on last)
140 kg x 4 (pause on last)

Squat
120kg x 5
130kg x 5
140kg x 5

[PJC]

13/4/10 All raw

Squat
120kg x 5
130kg x 5
140 kg x 5
150kg x 3
160kg x 1

Bench
120kg x 5 (pause on last)
130kg x 5 (pause on last)
140kg x 5 (no pause)
100kg x 12

[PJC]

16/4/10
Deadlift
160kg x 5
180kg x 5
200kg x 5
200kg x 5

[PJC]

17/4/10

Squat
suit on, straps down, no wraps
140kg x 5
straps up, wraps on
160kg x 3
180kg x 1
205kg x 1

Bench - Raw
Warm-ups then:
120kg x 1 (paused)
130kg x 1 (paused)
140kg x 1 (paused)
150kg x 1 (paused) - good and strong

Raw bench comp next Saturday so practiced singles today. Should get a safe 150 but hopefully 2.5 - 5kg more. Current body weight 73kg

[PJC]

24/4/1

Raw Bench Comp

140kg
147.5kg
150kg (British Senior Raw Record)

All three lifts felt good and strong. Got another comp next week so will hopefully go a bit higher

[thebrute]

good work bro!
TB

[PJC]

Cheers fella

[PJC]

1/5/10

South Yorkshire unequipped Championships (Raw)
Bodyweight 73.8kg

Squat
145kg
155kg
165kg All 3 lifts felt good and strong.

Bench
140kg
147.5kg - made hard work of it so went for 150.5 on 3rd rather than 152.5.
150.5kg - Went up slowly, but it still went up. British Record
Although it was a British record I was a little disappointed with my bench today. 150 flew up in last weeks comp and has been feeling really easy in training.

Deadlift
230kg
245kg New PB in comp.
255.5kg (British Record attempt) Stood up with it but couldn't quite pin my shoulders back. Really pleased to get so close as I didn't even think I'd get it off the floor

[PJC]

4/5/10
Light session sfter comp.

Deadlift
140kg x 5
160kg x 5
180kg x 5
200kg x 3

Squat
100kg x 5
120kg x 5
120kg x 5
120kg x 5

Bench
120kg x 5 (pause on last)
130kg x 1 with pause
140kg x 1 with pause

[PJC]

8/5/10

Squat
Suit on, straps down, no wraps
120kg x 5
140kg x 3
Straps up, wraps on
160kg x 1
180kg x 1
200kg x 1
Although they all went up easily enough I went offline for my last 2 squats. I sat back too much for the 180 and then did the opposite for the 200 - weight went forwards. Still getting used to the suit.

Bench (Raw)
100kg x 5 (pause on last)
120kg x 5 (pause on last)
140kg x 1 (with pause)
150kg x 1 (with pause)

Really pleased with bench as the 150kg felt pretty easy. The same weight felt a real struggle during my comp last weekend but I think I can put that down to being ill all week prior to the comp.

Got another comp next weekend. Gonna wear suit to squat and then bench / deadlift raw. Hoping for a 600kg+ total. Next step is to get used to my bench shirt in the gym.

[PJC]

150.5kg raw bench (332lbs) @ 73kg

http://www.youtube.com/watch?v=rRTkCG1hneU&layer_token=2eb1954324502764[/"]YouTube- 150.5 kg Bench Press at 73kg (British Record - Paul Cooper)


[B]245kg deadlift (540lbs) @ 73kg

YouTube- 245kg Deadlift at 73kg

[crashcrew56]

Congrats on setting the British record at the meet, good luck on your next meet. I was suprised to see females doing the handoffs on the bench.

[PJC]

Thanks. They are my training partners. The younger is the british and commonwealth squat record holder at 3 different weights (255kg) and the elder is a 9 times world masters champion! They help out at most comps around the country if they are not lifting.

[PJC]

01/06/10 All Raw Bodyweight 73kg

Went away for a few days but managed to find a great gym.

Deadlift
160kg x 5
180kg x 5
200kg x 1
220kg x 1
Really frustrating as I forgot my chalk and the bar kept slipping out of my hand. Was ok to rep upto 180 but after that I could only do singles.

Squat
120kg x 5
140kg x 5
150kg x 1
160kg x 1
170kg x 1

Bench
120kg x 5 (pause on last)
140kg x 5 (no pause)
150kg x 2

[PJC]

05/06/10

Squats
Suit on, straps down, no wraps
140kg x 5
160kg x 3
straps up, wraps on
180kg x 3
200kg x 3 (only ever done a single at this before)

Bench (all raw)
British Bench Champs in 2 weeks so singles today

120kg x 3 (long pause on last)
135kg x 1 (long pause)
145kg x 1 (long pause)
152.5kg x 1 (long pause)

Really pleased with my bench. last lift was 2kg above the British record and felt really comfy. I had long pauses so in the comp it should hopefully feel a bit easier.

[PJC]

08/06/10

Deadlift
140kg x 5
160kg x 5
180kg x 3
200kg x 3
220kg x 3 Felt strong

Squat Light Session - Just went through the motions

60kg x 5
80kg x 5
100kg x 5
120kg x 5
120kg x 5

Bench - Light session
60kg x 5 (pause on last)
80kg x 5 (pause on last)
100kg x 5 (pause on last)
120kg x 5 (pause on last)
140kg Single with pause

[PJC]

12/06/10

A couple of comps coming up in next 2 weeks so singles today

Squat - All raw
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 3
150kg x 1
160kg x 1
170kg x 1

Bench
100kg x 5
120kg x 5
130kg x 1 (long pause)
140kg x 1 (long pause)
150kg x 1 (long pause)
All felt good and strong

[PJC]

20/6/10 British raw Bench champs

Bodyweight 74.2kg

Phil Richards competed (British Equipped Record holder - 201kg)

1st - 142.5kg flew up
2nd - 150kg flew up
3rd - Went for 155kg to try and match Phil Richards lift. So close to getting it but i brought my elbows out as i pulled it to my chest, think it was a safety mechanism! Got it off my chest but got stuck 2 thirds up and couldn't shift it. Should get it on another day. At least I now know that I can mix it with the best equipped lifters

[PJC]

Well, I haven't been on my log for two years! I just got lazy and couldn't really be bothered to document my training but I've decided to start it up again! Anyway, since 2010 a lot has happened. I still compete in the IPF 74kg Class but I now only compete RAW.

Since I last posted I've continued to make good progress. I won the Commonwealth Powerlifting Championships in December and received the best lifter award. I also competed for Great Britain 3 weeks ago in the IPF Classic World Cup in Sweden and finished 4th.

Anyway, on with the log! Any feedback/advice on my training would be much appreciated!


7/7/12
Regional Raw Powerlifting Championships (Yorkshire)
bodyweight 73.8kg (162lbs)

Squat: 1: 180kg (396lbs)
2: 187.5kg (413lbs)
3: 192.5kg (424lbs). All 3 good lifts

Bench: 1: 150kg (330lbs) Good lift
2: 155kg (341lbs).Good lift
3: 160kg (352lbs) Good lift - British record & Commonwealth Record

Deadlift: 1: 255kg (561lbs)
2: 270kg (594lbs)
3: 277.5kg (611lbs) British & Commonwealth Record

Total: 630kg (1386lbs) British & Commonwealth Record:)

[PJC]

14/7/12

Start of new cycle leading up to British Champs in September.

Squat
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 3 (x3 sets)


Bench
Last rep of each set paused
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 3
150kg x 3

[PJC]

18/7/12

Not a great session today. Really busy and stressful week at work and just felt as though there was no strength there!

Deadlifts
100kg x 5
140kg x 5
180kg x 5
220kg x 3
240kg x 3 - kept having to readdress the bar after each lift due to grip going (crap bar)
220kg x 6 - Decided to reduce the weight and rep out. Grip went after 6 reps.


Bench
Last rep of each set paused.
60kg x 5
100kg x 5
120kg x 5
142.5kg x 5 - T&G only just ground last rep out!!
120kg x 8 (usually do 12-14 at this!)


Tricep pushdowns
Stack x 6 (x4)

[Bryan Hildebrand]

thanks for keeping this up to date. people really like to see and follow peoples progression.

[PJC]

thanks for keeping this up to date. people really like to see and follow peoples progression.

No probs, I got a bit lazy for a while but intend to keep the log up to date from now on.

[PJC]

Feeling a bit delicate at the gym this morning after going out for a few pints with Gates & Andy Bolton last night. Got a bit carried away with the Guinness whilst picking Andy's brains for hours about lifting!


Squats
60kg x 5
80kg x 5
100kg x 5
120kg x 3
135kg x 3
145kg x 3
165kg x3
165kg x 3
165kg x 3


Bench
Last rep of each set paused
60kg x 5
80kg x 5
100kg x 5
120kg x 3
135kg x 3
145kg x 3
155kg x 2 (was meant to be 3 but just wasn't happening today)


Managed to keep my breakfast down - just!

[PJC]

22/7/12


Wasn't due to train today but had a bit of time on my hands so decided to do a few front squats.


60kg x 3
100kg x 3
120kg x 3
Was planning on just doing a few sets at 120 but felt strong so decided to do some singles
140kg x 1
160kg x 1 (PB)
160kg x 1


160kg is a PB by 10kg. After I did it I wasnt sure if I'd hit depth so did it again and went extra deep! Really pleased with this!

[PJC]

24/7/12


Deadlifts
100kg x 5
140kg x 5
180kg x 5
220kg x3
240kgx 1
260kg x 1


Only planned to work up to 260 x 1 as I've got a comp a week on Sat. Good job because it felt really heavy tonight.


Bench
Last rep of each set (& singles) paused.
60kg x 5
80kgx 5
100kg x 5
120kg x 3
140kgx 1
150kg x 1. Felt really easy

[PJC]

26/07/12

A bit of extra Deadlift training today. Couldn't really be arsed on Tuesday and went through the motions. Thought I'd just do a few reps with light weights and focus on speed.

Worked up to 220kg then:

220kg x 6
220kg x 6
180kg x 15

[PJC]

4/8/12


Competition: Roses Cup (Yorkshire v Lancashire) at Colne


Got back from holiday last night and had made the decision not to worry about what I ate or drank whilst away and just lift at whatever weight I was on the day. Had a big breakfast this morning and weighed in at 75.5kg.


Squats
175kg Good lift
185kg Good Lift
192.5kg Good lift


Bench
150kg Good lift
155kg Good lift
157.5kg Good lift


Deadlift
260kg Good lift
268kg Good lift
280.5kg Fail - Got it above my knees but couldn't lock out. Decided to just go for it at the last minute as my 2nd lift felt really good. It would have broken Dave Carter's regional record. Confident I'll get it next time.


Total: 618kg


Pretty pleased with this as I took the squats and bench pretty easy. I could have gone for a more conservative last Deadlift but wanted to go for a big one.


Oh, and Yorkshire won!