Wednesday 5th March
Speed deadlifts today. Last lifting session before the British Bench Press on Sunday.
50 for 8 x 2 sets
70 for 5 x 2 sets
90 for 10 x 3 sets
Hypers - 5 sets of 15.
There's not too much to say about that one. Just a solid speed session that wasn't too taxing in the lead up to the Bench Press championships. No dramas, no personal bests, just the type of session you have to do and do and do to get anywhere in this game. The man who takes lots of tiny steps eventually overtakes the stronger man who takes no steps but settles for what he's got - or had.
Friday, 7 March 2008
Sunday, 2 March 2008
The Plateau
I was doing something else in the world of weightlifting yesterday and missed my planned deadlifting workout. I was MC at the Adlington Barbell Club for the Sugden Challenge. Amongst many memorable performances, strongman Mark Felix deadlifted 400 kilos - and made it look easy. It puts my paltry efforts in the shade - but then Mark's lift was also 22.5 kilos more than the BWLA British Record and only 8 kilos shy of the IPF World Record. It's a privilege to be part of days like that.
Today's workout:
60 for 8 x 2 sets
80 for 5 x 2 sets
90 for 3
120 for 1
140 for 1
160 - fail
155 - fail
90 for 3 x 10 sets.
Hypers - 4 sets of 12 and 1 set of 20
Lat Pulldowns - sets of 10 with 8, 10, 12
Seated T Bar Rows (Hammer Grip) - sets of 10 with 8, 10, 12
Facepulls - sets of 10 with 6, 7, 8, 9, 10.
Well, I knew it was coming, but I've finally reached the plateau! I thought yesterday's lifting might have inspired me to a new PB, but no. I tried a 160 and I might have moved it half an inch - not sure. I definitely moved the 155 half an inch - maybe even slightly more - but it wasn't going up either. So I backed off and did my first ever speed session and tried to get some technique work in.
After 5 speed sets, I took a 15 minute break to give three guys some bench coaching, so the speed work was nicely split into two groups of 5 sets.
My next two sessions will be speed ones as well, partly dictated by the proximity of the British Bench. I think I'll keep the weight at 90 because although they weren't slow they weren't exactly flying up either. I'm not going near a 1RM again until the month starts with an vowel and finishes with a consonant.
Here's hoping the progress continues...
Today's workout:
60 for 8 x 2 sets
80 for 5 x 2 sets
90 for 3
120 for 1
140 for 1
160 - fail
155 - fail
90 for 3 x 10 sets.
Hypers - 4 sets of 12 and 1 set of 20
Lat Pulldowns - sets of 10 with 8, 10, 12
Seated T Bar Rows (Hammer Grip) - sets of 10 with 8, 10, 12
Facepulls - sets of 10 with 6, 7, 8, 9, 10.
Well, I knew it was coming, but I've finally reached the plateau! I thought yesterday's lifting might have inspired me to a new PB, but no. I tried a 160 and I might have moved it half an inch - not sure. I definitely moved the 155 half an inch - maybe even slightly more - but it wasn't going up either. So I backed off and did my first ever speed session and tried to get some technique work in.
After 5 speed sets, I took a 15 minute break to give three guys some bench coaching, so the speed work was nicely split into two groups of 5 sets.
My next two sessions will be speed ones as well, partly dictated by the proximity of the British Bench. I think I'll keep the weight at 90 because although they weren't slow they weren't exactly flying up either. I'm not going near a 1RM again until the month starts with an vowel and finishes with a consonant.
Here's hoping the progress continues...
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