Littleliam's Natty Powerlifting Journal

Week 3 Day 3

Went training with two of my strongman friends at Rob Frampton's gym Strength-tec near Portsmouth tonight.

Funny walking in. Adam and Dan are both 6.4, 24 stone and me trailing in at the end, 5.6 and 13stone lol.

Anyway, 5 or 6 blokes were squatting in the middle of the gym, and as I had my new "shut up and squat" t on I thought i'd squat too.

SQUAT

Barx10x2sets - fast
75x5 - fast
95x5 - fast
115x3 - fast

Did all
Warm up sets with a really high tempo, felt good, strong, light

140x5
160x3

It's at this time I go and get my baby grow on. The original guys on the rack are training legs on machines and talking about PBs. A strongman there got one tonight at 210.... He was twice my size. The others had worked up to about 160... All earwigged

Got Adam in from block pressing to spot.

Wrist wraps on, still no belt, no knee wraps

180x1 - easy

Went for a PB. Loaded 205 on the bar. Gym went quiet. Not many times I guess someone sets the rack that low with that much on it... Chalked my hands, chalked my soles, wrapped my wrists. No belt, no wraps. Raw.

205x1

PB accomplished!

Super happy with that!

110x10 to finish

Always going to warm up explosively for squats now.

Talked to Rob after. First time I met him was at the Salisbury Charity PL comp back in Feb. since then I've added 50kg to my squat and have a British record. He said I'd done well which is nice coming from a WSM competitor!

Great session.

Thank god for Jim Wendler and the 5/3/1
 
Week 3 Day 4

BENCH PRESS

barx20x2sets
45x5
60x5
70x3
90x5
100x3
110x1

Went for a PB after this. Been hitting PBs all week so thought of go for it.

125x1 PB Boom.

Small increases from previous numbers but really happy with that!
 
Week 4 Day 1

This week is the deload week

MILITARY PRESS

30x5
35x5
45x3
30x5
35x5
45x3

DB SHOULDER PRESS

12x10x5sets

Supersetted with

DIPS

Bwx5x5sets

BB BICEP CURL

30x10x5sets

Supersetted with

REVERSE BB CURLS

30x10x5sets

Bit of swinging in these as my left wrist really feels these! Which is good I guess as I don't want to remain with girly wrists....

Then off to jujutsu for 90mins.

Home by 11.15 as class started at 9.00

Done.
 
Week 4 Day 2

DEADLIFTS

80x5
100x5
120x3
80x5
100x5
120x3

All pretty straight forward. Focussing on technique and a bit of coaching to some other guys in the gym. Weird how more and more older guys in the gym want there deadlift technique improved by me...

GOODMORNINGS

60x10
60x10
70x10
80x10

Upped the weight to see how comfortable with it I would be without loosing form. Wasn't an issue at 80kg so I'll use that in the next 4 week cycle

BENT-OVER ROWS

60x10x4sets

LEG CURLS

80x12
80x12
80x12
95x12

Tested the next increment on the stack and it felt good. Hard but not impossible so will be using 95kg next cycle. Happy with this because my hammys were lagging before I started 351 again :)

DECLINE CRUNCH

Bw+20x10

Then training with a mate. (<100kg strongman)

Went over his squat techniques. Made some improvements to foot placement and torso position. He ended up failing on 160 in the new position. No issue there though. Just pulled him back and up and it was ok. Ended up doing

160x1 - cold. oops supposed to be deload :)

FRONT SQUATS

I don't do these so was given a few pointers

60x3
80x3
100x2
120x1 - probably a PB

Used crossed arms to start off it then switched to conventional oly style. Think Jujutsu has allowed greater flexibility in my wrists as I can now do this oly hold.

OVERHEAD SQUAT

60xfailed - who does these?

SNATCHES

60x1x2sets - these are ridiculous!

CLEANS

60x3
70x3
80x2
90x1
95xfail got up to my clavicles but right hand let go most of the way up. Next time I'll have it....

And that was it. Bad day at work. Bad news from home. All drained away so was happy with the session.
 
Week 4 Day 3

BENCH

45x5
60x5
70x3
45x5
60x5
70x5

PULLUPS

bwx5x5sets - will add weight next cycle

DB BENCH

30sx10x5sets

DB ROW

30x10x3sets

CG BENCH - not intended exercises but was training with new people and felt like jumping in and it was still hitting tris as intended

60x12
80x10
100x2
110x1
120x1 - this is my current best - went up a lot smotther than last time so happy with that

60x20 - lactic acid hits around 15th rep....

DIPS

bwx5
+10x5
+20x5
+30x4
+35x1 - arms were shot

OVER HEAD TRICEP EXTENSION

30x8
40x4
20x12x3sets

LAT PULL DOWN

half stackx10
full stack x6

DONE

Triceps are sore today!!!
 
Cycle 2

New program maxes

Mil Press 85
Deadlift 225
Bench 130
Squat 210

These are the goals for the end of the month, and the program works to 90% of these numbers anyway so I like to be a little closer to true 1rm by over increasing - makes sense to me

Also change the increments from 5 to 2.5kgs - figured I could use the little baby weight plates :)

Week 1 Day 1

MILITARY PRESS

30x5
37.5x5
45x3
52.5x3
60x3
67.5x4
70x1
75x1
82.5x1 PB - strict and felt like I had more left in me

Not going to push press till week 3.

SHOULDER PRESS

12sx10x5sets - not going up on these yet

BARBELL BICEP CURL suppersetted with BARBELL BICEP REVERSE CURL

35x10x3sets each - upped the weight and it felt ok

DB LAT RAISE

12x10x3sets

DB BENT OVER DELT RAISE

12x10x3sets - started resting my head on a high seat for these, much easier

EXTRAS

DB HAMMER CURLS

12sx10
20sx10
12sx10

Done. Happy with the first day back into the next cycle. Had down 45mins of squash before hand. And then 1.5hours of jujutsu after - ground work and chokes - my fav.....
 
Week 1 Day 2

DEADLIFT

80x5
100x5
120x3
142.5x3
162.5x3
182.5x5
200x1
100x10

GOODMORNINGS

100x10x4sets

BOR

60x10x4sets

LEG CURLS

95x12x4sets

DECLINE CRUNCH

Bw+20x10x4sets
 
Week 1 Day 3

SQUAT

BARx10x2sets
75x5
95x5
115x3
135x3
150x3
170x4
190x1
210xfail - lower back still pumped from deads on tues. Moving squats back to
Fridays next week.
60x10

POWERCLEANS

60x5
70x5
80x3
90x1
95x1 - PB :)
60x10

LEG PRESS

200x10x4sets

LEG EXTENSION

Full stackx10x4sets

Above were super-setted! Fooked!

BACK EXTENSIONS

I do these holding a plate at arms length

20x10
30x10
40x10
50x10

HANGING KNEE RAISES - too tired to do leg raises!

10x4sets

Done.
 
well done on the PB dead. i'll give you a small hint mate, dead only every 2wks and watch your PB rise faster:thumb:
 
dliftdoc said:
well done on the PB dead. i'll give you a small hint mate, dead only every 2wks and watch your PB rise faster:thumb:
Click to expand...

Cheers.

If you say so Doc...

I've not tried pulling every other week. What's the reasoning?

I'm assuming no need to deload.

Do you work up to a heavy single every time or wave load it?
 
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