My Training Journal

[SouthernLord]

No workout tonight. Went to see one of the best SHW benchpressers in the country who is also doing the same competition I am. Basically we went over all 3 lifts just with light weight assessing my form and stuff. He said my squat was pretty much bang on except two things - 1. I need to stop squatting in my hoodie because its quite thick and makes it hard for me to see when I hit depth and also might make it harder to get the right bar placement, and also he said I gotta look up more. He said my depth was bang on which I was suprised at because I havnt squatted to parrallel in like a year so I had to just go by feel.

Benchpress was the main problem. My setup was wrong. My head comes up off the bench which isnt allowed and my feet arnt flat. So sort out the feet problem Im gonna have to change my setup completely and probably wont get as much of an arch, also he said to put them out wider. Again this means Im gonna have to change mysetup. We also tryed benching with the commands and found Im a bit quick to press and need to make sure I wait for the command. He said not to get to bogged down in the little things like lower the bar to a certain place and press it slightly back or whatever. It didnt matter that I use a kinda close grip but Im gonna investigate with it and try to find my strongest grip. I really gotta concentrate on my head coming up because I do it without even realising.

Deadlift was fine except I dont pull my shoulder back at completion of the lift and he said I probably miss out the last 5% of the lift because of this. He also basically said forget the hook grip which I have been doing and just do a mixed grip...

On the whole went well he showed me some stuff and we talked about training. Which is another point, he said (I have always agreed with this) not to bother with supps apart from a basic protein powder that isnt loaded with sugar. I told him about my diet and he was impressed. However he said I shouldnt need to ever really go below 5 reps and 14-16 should be the highest I should do and 5-6 the lowest. We talked about a bunch of other stuff which I wont bother posting all of and basically the only change Im making to my training is Im gonna do ses of 5 for my squat and deadlifts, I might still do a set of 3 on the benchpress Im not sure or maybe 5's or 6's instead, I will follow the 5/3/1 method with my military press though but because of the way you do maximum reps on some weeks I will not very often actually do just 1 or 3 reps.

This means I missed my training session today which was meant to be deadlift day, so Ill probably do a mix on wednesday which was meant to be military of my military workout and my deadlifts that I missed.

Fuck young bro. You need to persuade that PLer to take you under his wing if at all possible. It sounds like a great opportunity to learn and get brutally strong

 

[ExtraMile]

How did 264 feel in all honesty?

not too bad, technique felt a little awkward and I admit my hips kinda shoot up a bit at the start but not too bad. the 231x10 was decent but i cant arch my back when the bar starts so low down and towards the end it was more of an endurance thing, my heart was pounding and i was out of breath.

 

[the.gladiator1987]

nice youre doin deads again! I need to start lol. glad to see that again young buck

 

[ExtraMile]

Fuck young bro. You need to persuade that PLer to take you under his wing if at all possible. It sounds like a great opportunity to learn and get brutally strong

like I said I could probably only see him 3-5 times a year, he lives 60-90 mins away from me and in the middle of nowere. and being 15 i have to rely on my mum to drive me there meaning i cant go whever i want.

if I can qualify I have the british championships in march so I will probably see him again before that, then Im thinking of doing a push/pull in october too so I would see him again before that once or twice. Thats the plan anyway.

Push/pull would be right up my street as I suck at squatting. Although by then I will have moved up to the 16-17y.o age class and probably have bumped up to the next weight class so idk how i would do when compared to other people...

gladiator: thanks bro cant wait to get back up to the 300+ deads

 

[artificialaspirations]

also, the bench form is going to depend on fed. Some mandate feet flat, others allow head off bench, etc...as long as your back is arched, you're using leg drive and your elbows are tight you are doing them right from a shoulder preservation standpoint

 

[Tblock1]

like I said I could probably only see him 3-5 times a year, he lives 60-90 mins away from me and in the middle of nowere. and being 15 i have to rely on my mum to drive me there meaning i cant go whever i want.

if I can qualify I have the british championships in march so I will probably see him again before that, then Im thinking of doing a push/pull in october too so I would see him again before that once or twice. Thats the plan anyway.

Push/pull would be right up my street as I suck at squatting. Although by then I will have moved up to the 16-17y.o age class and probably have bumped up to the next weight class so idk how i would do when compared to other people...

gladiator: thanks bro cant wait to get back up to the 300+ deads

No offense but to compete don't you have to be pretty strong or are people not into weightlifting as much over there? I mean I would think for like the 198 class there would be pletny of 15 year olds benching 275+ Good luck though dude

 

[ExtraMile]

No offense but to compete don't you have to be pretty strong or are people not into weightlifting as much over there? I mean I would think for like the 198 class there would be pletny of 15 year olds benching 275+ Good luck though dude

weightlifting isnt very big over here, I mean I know I wont win any big comps or anything but I think I could qualify at least, still Iv not actually done a heavy paused bench session with feet flat yet so Im not sure. Ill let you know how it goes. Also there arnt many 14-15 year olds who actually compete over here which is the other reason there arnt big records.

 

[sparkant]

weightlifting isnt very big over here, I mean I know I wont win any big comps or anything but I think I could qualify at least, still Iv not actually done a heavy paused bench session with feet flat yet so Im not sure. Ill let you know how it goes. Also there arnt many 14-15 year olds who actually compete over here which is the other reason there arnt big records.

True That

 

[oso0960]

No offense but to compete don't you have to be pretty strong or are people not into weightlifting as much over there? I mean I would think for like the 198 class there would be pletny of 15 year olds benching 275+ Good luck though dude

A lot of people know they aren't the strongest ones there but it's still fun to compete. You also get to see where you stand under the same circumstances as others and get to know a lot of strong fuckers. Definitely good luck to you EM!

 

[ExtraMile]

Today - Squat Day:

15mins cycling

Full Squat
132 x 5
176 x 5
198 x 1
231 x 1 PR
220 x 4 PR
204 x 6 PR

Dumbell RDL
72's x 15 PR
77's x 10 PR

Lying Leg Curl
95 x 6
95 x 5
80 x 6

Highest Decline Weighted Situps
17lb DB x 10 PR
22lb DB x 6 PR

Hanging Leg Raise
2x10
1x15 with knees bent

Weighted Side Bend
3 sets of 15 on each side with a 55lb DB PR

15mins cycling

badass workout!!!!