Where Strength and Size are the only goals

Posts tagged “PR

First Meet of 2015 – The BPO Welsh Open Championship

So, water loading worked well again but was much tougher this time as I’ve gained a little weight since the UK’s. Got down to 85kg by the weekend before so then started loading with 2 gallons a day for 4 days, then 1 gallon on Thursday and none at all Friday – I was a little worried Friday as still weighing over 84kg so fasted as well to make sure I wasn’t over!

Woke up starving on Saturday and felt like crap as hadn’t slept well (too damn hungry), but I knew once I’d weighed in I could smash the food down 😉 Drove over to Swansea and weighed in at a comfortable 81.3kg (could’ve had breakfast!) and then started eating!! Spent the day hydrating and eating and resting up ready for the meet.

Got there Sunday and felt good, I think I’d done a better job rehydrating than last time and was ready to lift. I was in the second flight this time so had plenty of time to warm-up and mobilise and opened easily with 180kg, followed up with 200kg, and then went for 215kg for third attempt. I got a red light for depth on the final attempt from one of the judges, but the other two were white so got the lift 2-1. Happy with squats as only 10kg off the World’s with a walkout and a competition PB.

Squat 180kg

Squat 200kg

Squat 215kg

Bench went just as well, no problems with my shoulder and feeling strong so opened with any easy 140kg, then a 150kg, but just couldn’t lock out 160kg. Not too disappointed, I’ve hit it in the gym, but that’s without having done 3 big squats first! Still hoping to hit double bodyweight (165kg) at The British Championship in 9 weeks and maybe more at the Europeans.

Bench 140kg

Bench 150kg

Bench 160kg (fail)

 Started warming up for deadlifts and despite struggling in training recently with Deadlifts I was feeling good, took a tally of my lifts and noticed I was at the same as I had been at the Worlds so I was going to have to hope to pull more than my current PB of 200kg in order to improve overall. Opened with 180kg, nice clean lift and then followed with 195kg. Decided to go for glory and attempt 205kg. Just about locked it out to get a PR, win my category and get a new competition best total of 570kg. Can’t really complain! Still aiming high and will be pushing hard to get my total into the 600’s for the Europeans 🙂

Deadlift 180kg

Deadlift 195kg

Deadlift 205kg

Advertisements

Reasons You’re Not Building Muscle #7

You don’t keep a training log.

Training LogKeeping a detailed log of your progress is one of the most important things you can do to make sure you are constantly progressing and acheiving optimal results from your training. Without this, your training is just guesswork. If you keep a log you can look back and set yourself a goal/PR to beat every session, or look back and make adjustments/changes when you hit a plateau. On top of this, how will you know you’ve improved over time? Wouldn’t you like to be able to look back and say ‘I’ve added 20kg to my Bench Press in the last 6 months!’ or ‘My 1 mile run time has dropped by over 30 seconds in the last 8 weeks’?

To build muscle you should always be striving to beat PR’s (personal records) in your training. Without your training log you will be hard pressed to remember all of your PR’s so you won’t know if your progressing or just spinning wheels, and without it, everything you do is just like driving without a map and your progress will be much slower than it could be.

This basic rule should form the basis of your entire workout plan, especially if strength is your goal. To structure your training approach, this is the most important factor. Nowadays everyone is so obsessed with all of the specific principles in the gym (such as rep ranges, grip variations, speed of reps, how many sets to perform, whioch days to train, exercise selection .. the list goes on ..) they fail to see the big picture.

Whatever your goal is, the underlying principle will always be progression.

Our bodies build muscle as an adaptive response to the environment they are exposed to. When you go to the gym, you break down your muscle fibers by lifting weights. Your body senses this as a potential threat to its survival and will react by rebuilding the damaged fibers larger and stronger in order to better enable them to cope with the threat next time. So in order to make continual gains in muscle size and strength, you must focus on progressing workout to workout in order to consistently increase that stress level and so growth.

Progression is in one of two forms – An increase in weight or an increase in reps. As long as you increase one of these every session you will give your body the incentive to grow stronger. If you ignore this and train without a logbook or a planned out session you will be ignoring the principle of growth and your gains will come to a grinding halt.

Your aim is to improve on a session by session basis, how can you do this without documenting it somehow? You need to record the lift, weight used and reps acheived so that the next time you enter the gym you can sit down, review the previous session/lifts performed and aim to smash the weight or reps you’ve recorded previously. Buy yourself a cheap diary and start writing it down!