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Reply With QuoteLooking forward to reading this Martin.
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today is the birth of a new pup...So the puppy needs training - hence the journal eh
?
Oh - re: avoiding the Haribo, I can... erm look after it for you.... might find the bags a bit lighter when you come to ask for it back though
....
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Martin Brown - a Myprotein sponsored athlete
#1 05-01-2009 10:44 AMTraining Moderator
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2010 Update - Get stronger!
Minimum this year -
425kg Squat
250kg Bench Press
335kg Deadlift
1000kg Total
2009 saw good results and goo experience for me - all within this journal incluing winning the BPC British at 100kg and placing 2nd to the overall winner of the WPC World Championships. More than I could have hoped for when this all began.
But I have unfinished business on the platform! My 400kg squat that was disallowed for a strange reason is still to be done (4 x bodyweight). I want the 100kg British record for the squat (420kg).
Keep moving forwards
Hello everyone.
New Year, new journal. The last one saw me well and the overall trophy of the BPC UK Open so big thanks to everyone who followed it and contributed. Every dog has it's day and today is the birth of a new pup... the road to top 3 in Britain!
I will be starting training for the BPC Welsh Open (28th March) later today. From there the British finals will be held in July- I am aiming for a top 3 placing.
If all goes great then possibly the World championships which are being held in England this year
Training will still be assuming my usual 4 day split (in Westside fashion):-
Monday - Max Effort Bench + upper body assistance
Tuesday - Dynamic Effort (speed) Squat + lower body assistance
Thursday - Dynamic Effort (speed) Bench + upper body assistance
Friday - Max Effort Squat + Deadlift + lower body assistance
Some small changes though -
1. I will be introducing more mini workouts over the next 12 weeks. These will hopefully help my recovery and also keep my weight down so I can still make the 100kg weight class. These will almost always include kettlebell work and will not ever include bar work.
2. The speed bench may well be dropped at any time.
3. On the same note, heavy high board press may be added to Thursday's workout if I feel I can recover well.
4. Calf work will hopefully be done too, as will more ab work.
5. I'll try not to eat Haribo ALL week and just at weekends.
Sit tight, enjoy the ride
I will add my competition PB's as of 5/1/09 -
Squat 345kg
Bench Press 215kg
Deadlift 305kg
Targets for this year -
Squat 365kg
Bench Press 227.5kg
Deadlift 317.5kg
EDIT: Current comp PB's as of 16/7/2009 are:
Squat 380kg
Bench Press 240kg
Deadlift 325kg
Targets for the WPC World's :
Squat 400kg
Bench Press 255kg
Deadlift 335kg
Gotta keep smashing these targets
Update 1/12/09:
Bench 242.5kg
New Goals for 2010 qualifiers:
Total 1000kg +
UPDATE August 2010:
Hit 975kg in March 2010 @ 99.9kg
400/255/320
Hit 1000kg in July 2010 @ 102.8kg to win BPC/GPC British Overall
410/260/330Last edited by Martin Brown; 30-08-2010 at 02:56 PM.
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#2 05-01-2009 11:06 AMThe Colourful Moderator
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#3 05-01-2009 02:32 PMRed Bean Moderator
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good luck martin! will be following this.
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#4 05-01-2009 03:36 PMThe General Mod
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Good luck!
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Monday 5th Jan
#5 05-01-2009 04:07 PMTraining Moderator
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Day One
Weight today - 242.7 lbs!
ME Upper
Chain Suspended Bench Press (pressing from just above chest)
100kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1
187.5kg x 1
4 Board Bench Press
160kg x 7
180kg x 7
Chest Supported Row
35kg x 8
50kg x 8
60kg x 2 x 8
First day done. Food has been good so far Was quite pleased with the suspended press, I didn't expect to get over 180kg (but my shoulder were feeling the stress on the 4 Board afterwards). Good start to the new year.
Thanks for the comments guys. What's your address LH I'll post over the H'bos!
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#6 05-01-2009 05:31 PMThe Colourful Moderator
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#7 06-01-2009 08:49 AMMP Senior
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I enjoyed that suspended bench press. It was wierd how different it felt. It was like the weight was impossible to move for a second, then once it got going it was ok. It did take about an hour to set up though!
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#8 06-01-2009 03:59 PMTraining Moderator
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Yes it did Pete, but a lesson learnt! You did well my mate
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Tuesday 6th Jan
#9 06-01-2009 04:02 PMTraining Moderator
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DE Lower
Speed Box Squats (+green bands = +74kg top, +37kg bottom)
150kg x 6 x 2
Hyperextensions
24kg KB x 2 x 15
Hanging Leg Raise with Pike
x 8
x 8
Standing Calf Raises
60kg + 5plates x 12
60kg + 15plates x 12 (to failure)
Training went well today. The speed squats actually felt quite tough but I am currently trying to change my position so mayeb it's just a result of that.
Actually managed calf AND ab work
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Thursday 8th December
#10 08-01-2009 03:09 PMTraining Moderator
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DE Upper
Speed Bench Press
90kg + doubled mini bands x 6 x 3
Rock N Rolls
17.5kg x 15
20kg x 15
20kg x 10
Face Pulls
13plates x 3 x 15
5 Board Bench Press
90kg + doubled mini bands x 2 x 15
90kg + doubled mini bands x 11Last edited by Martin Brown; 08-01-2009 at 03:22 PM.
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Martin Brown is a Training and Diet Moderator.
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