Work Capacity
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| Sawyers |  | Work Capacity | 18-10-2016 @ 12:49 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Hi Sugden, not been online for a while, but im going to start posting my training again, if anybody is interested feel free to follow along! Short story; compete in PL, u74kg class for now. Goals by 2020. Squat: 260kg Bench: 160kg Deadlift: 300kg Total: 700kg + in comp The best lifts ive done are as follows - (I was around 8/9kg heavier then): Squat 242.5x1 207.5x2 195x4 187.5x5 Bench 140x1 105x4 100x5 Deadlift (Have not tested this in a long time) 240x1 Sumo 285x1 235x3 220x5 For those that dont know me but want to know more: Based in the Yorkshire ares, compete in powerlifting and will eventually do some lightweight strongman too. Also dabble in gymnastics and judo. Ive had 2 shoulder reconstructions so thats part of the reason my bench sucks. - About 6 months away from finishing a medical degree and graduating as a Dr (MBBS). - Just finished a masters degree in clinical exercise science (MSc). - Work as a personal trainer alongside my degree with general population, strength athletes and those with medical conditions (York, UK). - Do some online programming for a few powerlifters and strongmen. - Also work writing content (mainly CBD courses) for a pt education company. At the moment im being helped with programming by Sugdens very own AMH_Power and having my nutrition handled by propane fitness. Best way to get in touch with me about any of this is via email or facebook: www.facebook.com/AdamSawyersMSc Adam.Sawyers.Coaching@gmail.com https://www.instagram.com/adam.sawyers/ | ||
| Sawyers | | Monday 17/10/16 | 18-10-2016 @ 13:19 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Did the weeks accessories yesterday rather than main lifts mainly due to time constraints. Reverse step up 60kg x 3 70kg x 3 80kg x 3 90kg x 3, 3, 3, 3 Pistol squat 5kg x 3 10kg x 3 15kg x 3 20kg x 3, 3, 3, 3 Dorsal raise 20kg x 3 40kg x 3 42.5xkg x 3, 3, 3, 3 RKC plank Pullup BW x 10 10kg x 3 20kg x 3 30kg x 3 40kg x 3 DB curl/Lateral raise/Rear delt/Band face pull/Ext rotation x 15 of each Row 100m x 10, 1.40min rest between. | ||
| CAJ |  | ... | 18-10-2016 @ 14:33 |
 I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350895.0 kgs @ 150kgs UnEq | Good to see you logging again, sounds like you've been very busy! You haven't missed much anyway, still a load of s**te  | ||
| Sawyers | | ... | 19-10-2016 @ 22:20 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | CAJ said:Good to see you logging again, sounds like you've been very busy! You haven't missed much anyway, still a load of s**te Thanks - yeah I have! Haha oh well. Today Squat 60kg x 3 100kg x 2 140kg x 1 180kg x 1 200kg x 1,1,1 (belt) Bench 20kg x 5 60kg x 3 100kg x 1 110kg x 3,3 Deadlift 120kg x 1 160kg x 1 190kg x 2,2 (belt) Sumo 190kg x 1 220kg x 1 Pull-up Bw x 5,5 12kg x 5 24kg x 5 Bw x 5 Then some handstand practice. | ||
| Sawyers | | ... | 21-10-2016 @ 13:13 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Squat 60kg x 3 100kg x 2, 2 Bench 20kg x 3 60kg x 2 100kg x 1 110kg x 3, 3 Clean & sq jerk 40 60 80 100 110 Then some strict ring muscle ups. | ||
| Sawyers | | ... | 24-10-2016 @ 15:54 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Pistol squat - reps/side Bw x 10 6kg x 3 10kg x 3 16kg x 3 24kg x 3 32kg x 3, 3, 3 Rev step up 60kg x 3 80kg x 3 90kg x 3 100kg x 3 95kg x 3 JM press 40kg x 3 50kg x 3 60kg x 3 70kg x 2 60kg x 3, 3 Dorsal raise 40kg x 3 45kg x 3 50kg x 3 45kg x 3 Pull-up Bw x 3, 3, 3 10kg x 1 20kg x 1 30kg x 1 40kg x 1 50kg x 1 - PB I think Muscle up Bw x 5 Stretch etc | ||
| Sawyers | | ... | 26-10-2016 @ 13:56 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Squat 20kg 70kg 110kg 150kg 190kg 210kg 210kg x F Bench 20kg 60kg 100kg 110kg 115kg x F Deadlift 60kg 100kg 140kg 190kg 190kg Sumo 190kg | ||
| Sawyers | | ... | 28-10-2016 @ 16:47 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Trained post night shift (9-9) although I was up from 6 that day too. Terrible idea, 8 don't know how so many people do it! Sq 70 110 150 190 205 205 Bp 20 40 60 80 100 100 100 Sumo 120 170 190 Sleep. | ||
| Sawyers | | ... | 02-11-2016 @ 15:28 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Sq 155x2,2,2,2,2 BP 82.5x2,2,2,2,2 DL 140x2,2,2 | ||
| Sawyers | | ... | 07-11-2016 @ 20:22 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | YNEPF Open: 6/11/16 Goals for the day: 1) Qualify for next years British & English (500) 2) Go 9/9 3) Bench with no shoulder issues. 4) Find base comp total for this next stint of comps at 74kg. Weighed in 73.3kg. Sq 187.5 - Good lift 197.5 - Good lift 202.5 - Good lift - Still quick left a lot there, slight amount of hips shifting up prematurely. Need stronger quads. Bp 95 - Good lift 105 - Good lift 110 - Good lift - Far too conservative on attempts to gauge weakness. Dl 190 - Good lift 210 - Good lift 230 - No lift, tore my thumb(hook grip). 522.5 total. Not terrible. Hit 3/4 goals. Next comp: 10 weeks, goals: 215-120-240 @74kg | ||
| Sawyers | | ... | 07-11-2016 @ 20:24 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Bit of a 'fun' session: Beltless deadlift 190x1 Front sq 130x1, 110x5, 115x5,5 Pullup 50 reps DB OHP 24x10, 22x10,10,10 DB Row 34x10, 10, 10 Curl 16x10 | ||
| Sawyers | | ... | 07-11-2016 @ 20:24 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Bit of a 'fun' session: Beltless deadlift 190x1 Front sq 130x1, 110x5, 115x5,5 Pullup 50 reps DB OHP 24x10, 22x10,10,10 DB Row 34x10, 10, 10 Curl 16x10 | ||
| Sawyers | | ... | 09-11-2016 @ 21:59 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Another 'fun' session. Back to proper training tomorrow onto next comp in 9 1/2 weeks. Pullup bw x 5 14kg x 5 18kg x 5 34kg x 3 Dip bw x 5 14kg x 5 18kg x 5 28kg x 5 38kg x 5 Curls/Pushdownx 4x10 | ||
| Sawyers | | ... | 21-11-2016 @ 13:32 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | This week: Sunday Squat - 160x5x5 Bench - 85x5x5 DB press, DB OHP, DB fly - 3x8 Tuesday Deadlift - 160x5x5 Deficit sumo - 140x8,8,8 GHR, Dragon flag, Cable crunch - 3x8 Friday Squat - 172.5x5x3 Bench - 90x5x3 RFE SS, Step up - 3x8 Sunday (yesterday) Deadlift - 172.5x5x3 Deficit sumo - 140x8, 150x8, 160x8 BOR, Pullup - 3x8 Feeling good.  | ||