Greedy Ben
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Left half a potato. I have failed
Greedy Bens 2017 Log Of Training Like A Powerlifter And Looking Like A Natty Lifter
- Thread starter Greedy Ben
- Start date
Greedy Ben
Top Contributor
Did some more fluff sunday morning at Darwin
3 x 3 mins bag work
Speed Bench
60kg 4 x 10, 1 x 15
Tri Cable Pressdowns
20kg 2 x 30
30kg 4 x 30
Single Arm Pressdowns
4 x 12/side - 1 block I think, right arm shite at these
Straight Arm curls
12.5kg/side x 10/side
15kg/side 4 x 12/side
DB Holds
50kg/side x 6 ~30 secs
Rear Delt Raises
12.5kg/side 4 x 15
Done.
Arms def looking more fuller now even if they aren't actually any bigger. Need to up the tri strength/size though.
I'm going to try squatting again today and maybe some heavyish bench (for me anyway) despite being knackered.
This is in view to possibly competing on Aug 21st as the GPC -GB Herts qualifier will be held at the gym.
I Haven't squatted properly for ages but have some base of strength to work off hopefully. Think the back is 90% better now, no sciatica type pain whilst driving/sitting/day to day for a couple of weeks so will see how it goes.
Best total I have so far is from a gym comp at 1RM 190/120/245 555kg @90kg so hopefully can improve on all of those by August.
Need to weigh myself too.
If I could weigh in at 82.5 I think I could quallify for the Brits but with baby due in early/mid Oct training bound to take a knock.
Will prob squat today and jack my back up
3 x 3 mins bag work
Speed Bench
60kg 4 x 10, 1 x 15
Tri Cable Pressdowns
20kg 2 x 30
30kg 4 x 30
Single Arm Pressdowns
4 x 12/side - 1 block I think, right arm shite at these
Straight Arm curls
12.5kg/side x 10/side
15kg/side 4 x 12/side
DB Holds
50kg/side x 6 ~30 secs
Rear Delt Raises
12.5kg/side 4 x 15
Done.
Arms def looking more fuller now even if they aren't actually any bigger. Need to up the tri strength/size though.
I'm going to try squatting again today and maybe some heavyish bench (for me anyway) despite being knackered.
This is in view to possibly competing on Aug 21st as the GPC -GB Herts qualifier will be held at the gym.
I Haven't squatted properly for ages but have some base of strength to work off hopefully. Think the back is 90% better now, no sciatica type pain whilst driving/sitting/day to day for a couple of weeks so will see how it goes.
Best total I have so far is from a gym comp at 1RM 190/120/245 555kg @90kg so hopefully can improve on all of those by August.
Need to weigh myself too.
If I could weigh in at 82.5 I think I could quallify for the Brits but with baby due in early/mid Oct training bound to take a knock.
Will prob squat today and jack my back up
Greedy Ben
Top Contributor
Was supposed to train at Darwin but had change of plans so went to Norton instead.
5mins bike, 3mins treadmill, light leg exts and ham curls as warm up plus some hip circles etc.
Squats - Belted
Bar x 10
60kg x 10
100kg x 5
140kg 2 x 2
160kg 6 x 2
140kg 2 x 3 we have squats. Felt fine, felt fucking great tbh. Bar was a strength shop job as others in use. Felt really light so may have been 15kg? 45lb plates so may have been 162.7kg or 157.7kg. Back fine, no niggles, encouraging start.
Bench Belt + Harris wraps
Bar x 20
60kg x 10
100kg x 3
110kg 6 x 2* sniff on all these but they flew.
DB Inc Press
25kg/side x 10
30kg/side x 10,10,9, 7 - right side lagging.
Seated Press Machine
2 blocks? 5 x 20 reps - hated this with regular handles but there is a flat bar attachment that goes between them - much better.
V rope O/Head Tri ext s/set with Vbar Pressdowns
22kg x 12, 41kg x 15 x 6 sets
V bar pressdowns 41kg 2 x 15, 36kg x 15, 31kg x 15, 27 x 10, 25kg x 10
Single Arm Tri Exts
9kg 3 x 10/side - tris done. Can hardly straighten rhs.
Rear Delt Raises
27.5kg 3 x 12
DB Alternate Hammer Curls
17.5kgs/side x 3 x 12/side
17.5kgs x 20/side
OH Grip Rev Curls
15kg 3 x 12
Back Hypers
4 x 10
Done.
Was going to finish off legs but was fucked.
Stretched + rolled back/quads.
Spotted someone in there using some grip spray for deads and asked them what it was @Kovacs was that you? Was going to ask if it was but needed to crack on!
5mins bike, 3mins treadmill, light leg exts and ham curls as warm up plus some hip circles etc.
Squats - Belted
Bar x 10
60kg x 10
100kg x 5
140kg 2 x 2
160kg 6 x 2
140kg 2 x 3 we have squats. Felt fine, felt fucking great tbh. Bar was a strength shop job as others in use. Felt really light so may have been 15kg? 45lb plates so may have been 162.7kg or 157.7kg. Back fine, no niggles, encouraging start.
Bench Belt + Harris wraps
Bar x 20
60kg x 10
100kg x 3
110kg 6 x 2* sniff on all these but they flew.
DB Inc Press
25kg/side x 10
30kg/side x 10,10,9, 7 - right side lagging.
Seated Press Machine
2 blocks? 5 x 20 reps - hated this with regular handles but there is a flat bar attachment that goes between them - much better.
V rope O/Head Tri ext s/set with Vbar Pressdowns
22kg x 12, 41kg x 15 x 6 sets
V bar pressdowns 41kg 2 x 15, 36kg x 15, 31kg x 15, 27 x 10, 25kg x 10
Single Arm Tri Exts
9kg 3 x 10/side - tris done. Can hardly straighten rhs.
Rear Delt Raises
27.5kg 3 x 12
DB Alternate Hammer Curls
17.5kgs/side x 3 x 12/side
17.5kgs x 20/side
OH Grip Rev Curls
15kg 3 x 12
Back Hypers
4 x 10
Done.
Was going to finish off legs but was fucked.
Stretched + rolled back/quads.
Spotted someone in there using some grip spray for deads and asked them what it was @Kovacs was that you? Was going to ask if it was but needed to crack on!
Good news on the squats mate, they are Strength Shop bars but I am convinced 20KG.
Are you going for the comp if squats stay sound?
Did you see in my thread about the DL spray?
https://www.amazon.co.uk/Mueller-Stickum-Enhancing-Spray-118ml/dp/B000GQG9S0
Are you going for the comp if squats stay sound?
Did you see in my thread about the DL spray?
https://www.amazon.co.uk/Mueller-Stickum-Enhancing-Spray-118ml/dp/B000GQG9S0
Greedy Ben
Top Contributor
Cheers mate, it's a relief. I think that broom trick worked!
The guy today had this stuff, not chalk but dries a bit like liquid chalk.
I've seen another guy in there using liquid chalk too. I'm sure if you clean the bar they won't say anything.
I'll prob just leave deads until I go to Darwin where I can use the Texas bar and chalk.
I'll be at Darwin at least once a week as have a couple of regular clients there now so training will be split between there & Norton.
Working so far as I am getting much more gym sessions in
http://www.pullum-sports.co.uk/grip/titan-gripp-spray.html
Will get comp entry sorted soon!
Cheers mate, it's a relief. I think that broom trick worked!
The guy today had this stuff, not chalk but dries a bit like liquid chalk.
I've seen another guy in there using liquid chalk too. I'm sure if you clean the bar they won't say anything.
I'll prob just leave deads until I go to Darwin where I can use the Texas bar and chalk.
I'll be at Darwin at least once a week as have a couple of regular clients there now so training will be split between there & Norton.
Working so far as I am getting much more gym sessions in
http://www.pullum-sports.co.uk/grip/titan-gripp-spray.html
Will get comp entry sorted soon!
All sounds decent mate, well done.
@TBLifter is going to sort me out some liquid grip which is for climbers, put it on once and it stays on, doesn't come off as dust either so sounds good to me. I'll give it a shot.
Greedy Ben
Top Contributor
Squats & Bench at Norton today
5mins exc bike warm up, ext + curls + hip circles
Squats
Bar x 10
60kg x 5
100kg x 5
140kg x 5
170kg x 5 - all out (174.5kg as 45lb & 35lb plates)
170kg 2 x 3
Bench
Bar x 12
60kg x 12
100kg x 5
110kg 3 x 5
Nautilus leg curls
Up to 220lb 4 x 12
Tricep Medley - V rope pulls, V-bar Pressdowns - V bar Pushdowns (elbows out)
Sets of 15 for each, 4 rounds, triceps smashed.
DB Alt Hammer Curls
17.5kg/side x 42 total
17.5kg/side x 32 total
Stretches
1l choc milk + 50g whey pwo
Pleased with squat power and back so decided to go for it. Planned to do 160kg
3 x 5, oh well.
Currently sat in garden in my pants after eating a grilled burger with spinach in toasted bread. Totally fucked. Supposed to be doing the housework.....
5mins exc bike warm up, ext + curls + hip circles
Squats
Bar x 10
60kg x 5
100kg x 5
140kg x 5
170kg x 5 - all out (174.5kg as 45lb & 35lb plates)
170kg 2 x 3
Bench
Bar x 12
60kg x 12
100kg x 5
110kg 3 x 5
Nautilus leg curls
Up to 220lb 4 x 12
Tricep Medley - V rope pulls, V-bar Pressdowns - V bar Pushdowns (elbows out)
Sets of 15 for each, 4 rounds, triceps smashed.
DB Alt Hammer Curls
17.5kg/side x 42 total
17.5kg/side x 32 total
Stretches
1l choc milk + 50g whey pwo
Pleased with squat power and back so decided to go for it. Planned to do 160kg
3 x 5, oh well.
Currently sat in garden in my pants after eating a grilled burger with spinach in toasted bread. Totally fucked. Supposed to be doing the housework.....
Nice workout mate, good to see SQ coming along, did you step them out from the mono?
Greedy Ben
Top Contributor
Cheers mate, strength is good somehow!
Stepped out from rack in Nortons opposite Nautilus leg ext.
Prob a bit narrow for you?
I do find it limiting on the grip width to be honest. I actually thought you was down Darwin when you did the above (obviously didn't read properly).
Reckon Steve would be OK if we did Squats from mono at 13:00? Is Mono set up?
Greedy Ben
Top Contributor
Yeah should be fine mate, its all set up.
I'm sure we can just grab him for spot when needed. I'll double check with him thursday as its easier getting him in person! Even if we grab someone either side to spot should be fine.
Greedy Ben
Top Contributor
Bench/Deads today at Darwin
3 x 2 mins bag work
R.cuff stuff
Bench
Bar x 12
60kg x 12
100kg 2 x 5
120kg 3 x 1
60kg x 15, 15, 10
Deads
100kg x 1 + 10 sldl
100kg x 5
140kg x 3
180kg x 2
200kg x 2
200kg x 2
210kg 3 x 1
200kg x 2
180kg 2 x 3
180kg x 5
Read Delt Raises
15kg/side x 12
17.5kg/side x 12
30kg/side 4 x 10
DB Bent Shrugs
50kg/side x 8, 8
42.5kg/side x 10
35kg/side 3 x 10
Inc Lying Shrugs
35kg/side 4 x 12
Straight Arm V Rope Lat Pulls
30kg x 45 - varied positions and last 15 paused at bottom
30kg x 30 - stood back, bent over, stretch at top, held at bottom for 3 sec
30kg x 25 - same
Ab rollouts 4 x 10
Pull Up Bar hangs to fail x 4
Stretches + foam rolled upper back, hams, glutes.
Long Sauna laying on back ages + steam.
I wanted to do more arm stuff but since breaking up an old garden table with a shovel on tuesday my arm tendons have been in bits, sore when driving etc. Gardening and fence painting weds didn't help either.
I've been stretching my forearms/tris/bi's etc at work and doing light band stuff and hand grips but they are still sore. Just took some ibuprofen first thing and pre gym today but stuck to straight arm stuff apart from bench and just cut volume on that. They even hurt doing rollouts today. Will rest them now over weekend.
Also cutting back diet from next week, too many treats and too many cals, mrs not fancying our usual dinners either so thats not helping. Its all just timber round my waist/low back so not doing me any good either!
3 x 2 mins bag work
R.cuff stuff
Bench
Bar x 12
60kg x 12
100kg 2 x 5
120kg 3 x 1
60kg x 15, 15, 10
Deads
100kg x 1 + 10 sldl
100kg x 5
140kg x 3
180kg x 2
200kg x 2
200kg x 2
210kg 3 x 1
200kg x 2
180kg 2 x 3
180kg x 5
Read Delt Raises
15kg/side x 12
17.5kg/side x 12
30kg/side 4 x 10
DB Bent Shrugs
50kg/side x 8, 8
42.5kg/side x 10
35kg/side 3 x 10
Inc Lying Shrugs
35kg/side 4 x 12
Straight Arm V Rope Lat Pulls
30kg x 45 - varied positions and last 15 paused at bottom
30kg x 30 - stood back, bent over, stretch at top, held at bottom for 3 sec
30kg x 25 - same
Ab rollouts 4 x 10
Pull Up Bar hangs to fail x 4
Stretches + foam rolled upper back, hams, glutes.
Long Sauna laying on back ages + steam.
I wanted to do more arm stuff but since breaking up an old garden table with a shovel on tuesday my arm tendons have been in bits, sore when driving etc. Gardening and fence painting weds didn't help either.
I've been stretching my forearms/tris/bi's etc at work and doing light band stuff and hand grips but they are still sore. Just took some ibuprofen first thing and pre gym today but stuck to straight arm stuff apart from bench and just cut volume on that. They even hurt doing rollouts today. Will rest them now over weekend.
Also cutting back diet from next week, too many treats and too many cals, mrs not fancying our usual dinners either so thats not helping. Its all just timber round my waist/low back so not doing me any good either!
Greedy Ben
Top Contributor
Absolute phaggotry in here.
No gym for nearly two wks.
Mrs has been really tired with preganancy and little girl has has chicken pox so loads of disturbed nights sleep so have just been feeling battered or not had time to train.
Quick home workout today, should get go do some squats/bench weds.
R.cuff stuff
DB Press s/set with DB SLDL
26kg/side x 10, 26kg/side x 12 - 5 sets
DB Rows
26kg/side 4 x 12
Rear Delt Raise
26kg/side 3 x 10
Tried some o/h db tri exts but right elbow was having none of it.
Had to cut short there.
No gym for nearly two wks.
Mrs has been really tired with preganancy and little girl has has chicken pox so loads of disturbed nights sleep so have just been feeling battered or not had time to train.
Quick home workout today, should get go do some squats/bench weds.
R.cuff stuff
DB Press s/set with DB SLDL
26kg/side x 10, 26kg/side x 12 - 5 sets
DB Rows
26kg/side 4 x 12
Rear Delt Raise
26kg/side 3 x 10
Tried some o/h db tri exts but right elbow was having none of it.
Had to cut short there.