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» Working long hours & strength training (Go to post)19-02-2014 @ 09:52 
I do shift work 40 hours per week, so it changes from week to week, but because I work at a gym it makes life easier for me in regards to time management.

Early shift: Get up 4am. Work from 6am-2:30pm then train after till about 4-4:30
Middle Shift: Get up 6am. Train from 8:45-10:45. Start work 11:15am-8:00pm
Late Shift: Get up 8am. Train from 10:45-12:45. Start work from 1:15pm-10:00pm (closing)

I only get 30 minutes break per day so what I do is I have two 15 minute breaks so I can have at least two meals before training on an early shift. The other shifts is just one pre-workout meal before work and two meals before I head home.
» Mehrad's Training Log (Go to post)18-02-2014 @ 18:23 
Post Edited: 18.02.2014 @ 18:41 PM by Mehrad
BW: 72kg

Deadlift
60x5
100x5
140x1
160x1

Belt on:
180x1 @8
205x1 @9.5
180x3 @10

Paused Bench + Touch and Go Dropset
Barx5
40x5
50x5
60x1
80x1 @7.5
90x1 @9
85x7 @10 touch and go (missed 8th rep half way up, was so close!)

Chest Supported Rows
4x12

Not sure whether to deadlift heavy again on Friday or do it on Monday. I'd be more fresh on Monday but I'm not keen pulling heavy 6 days before my comp.
» Mehrad's Training Log (Go to post)17-02-2014 @ 22:37 
Post Edited: 18.02.2014 @ 14:00 PM by Mehrad
They all are good bars but most comps use Eleiko as I assume they're superior based on the price.

EDIT: Out of those bars, only the Ivanko and Eleiko bars are IPF approved.
» Mehrad's Training Log (Go to post)17-02-2014 @ 18:45 
Post Edited: 17.02.2014 @ 18:48 PM by Mehrad
Ivanko Power Bar: £595 from Pullums
Texas Power Bar: £400 from Strength Shop
Okie Power Bar: £370 from Pullums
Eleiko Power bar: £1000 from most stores
» Mehrad's Training Log (Go to post)17-02-2014 @ 18:01 
liamwolstenholm said:Been checking your log for a while now, very impressive work mate!
Will you be competing at the British this year?


Thanks man appreciate the kind words, yeah that's the plan!

BW: 72.9kg (I have no idea how I woke up so much heavier as I didn't increase my food intake, weighed about the same as I got in though so I know its mostly water weight from being more sedentary over the weekend)

Squat
Barx5,5
60x5
100x5
130x1

Belt on:
150x1 @7.5
170x1 @9
162.5x3 @10

Used the springy weightlifting bar again which felt like crap on my back. I really need to buy my own power bar so I don't have to play 50/50 with getting the decent bar when its busy Unhappy

Paused Bench + Touch and Go Dropset
Barx5
40x5
50x3
60x1
80x1 @7.5
90x1 @9
85x7 @10 touch and go (PB)

Pull Ups
5x10
» WL clubs London (Go to post)17-02-2014 @ 12:52 
Post Edited: 17.02.2014 @ 12:52 PM by Mehrad
The gym where I work in Ladbroke Grove (West London) has a weightlifting club. I'm suppose to be running a Powerlifting club but haven't really gotten around to it yet lol.

http://www.olympicgyms.com/westwaybarbellclub.html
» Mehrad's Training Log (Go to post)14-02-2014 @ 20:14 
Post Edited: 17.02.2014 @ 09:33 AM by Mehrad
This is hilarious haha. Was this the incredibly random but well rehearsed little speech you blurted out to me before you did your set?
» Mehrad's Training Log (Go to post)14-02-2014 @ 18:38 
Post Edited: 14.02.2014 @ 18:38 PM by Mehrad
BW: 71.5kg

Paused Bench + Overload & Touch and Go Drop Set
Barx5
40x5
50x3
60x1
80x1 @8
90x1 @9.5

Slingshot on: (Was an XL so barely gave me any carryover as the one I own is a medium)
100x1 @9.5

Sligshot off:
85x5 @10 touch and go (missed 6th rep halfway up)


DB Shoulder Press
2x10x10
2x15x10
2x20x10
2x27.5x5

Cable Rows
Stack 4x12
Stack 6x12
Stack 8x12
Stack 10x12
Stack 12x12
Stack 10x12
» Mehrad's Training Log (Go to post)13-02-2014 @ 19:23 
Post Edited: 13.02.2014 @ 19:24 PM by Mehrad
BW: 71.5kg

Squat
Barx5
60x5
100x5
130x1

Belt on:
150x1 @8
170x1 @9.5
160x4 @10

Paused Bench + Touch and Go Dropset
Barx5
40x3
50x3
60x1
80x1 @8
90x1 @9.5
80x9 @10 (touch and go)

Pull Ups
5x10

I had 30 minute sports massage after training today. Focused on my hip flexors and low back (SI to be specific). Apparently I have extremely tight hips which is why I still get very tight SI from time to time which has to be relieved by rolling my glutes with a lacrosse ball as well as my hip flexor issues I've been getting. Need to keep on doing hip flexor stretches and piriformis stretches. Was told to not do any lower body movements for 48 hours so, will skip light deadlifts tomorrow and focus on bench, overhead work and back movements.
» Mehrad's Training Log (Go to post)12-02-2014 @ 18:09 
Post Edited: 12.02.2014 @ 18:12 PM by Mehrad
BW: 71.1kg

Front Squat (Beltless)
Barx 5,5
60x5
80x2
100x1
110x 1,1 @9,9.5

Squats + Green Bands (Beltless + Paused)
Bar + bands x5,5
40 + bands x5
60 + bands x3
65 + bands &rt; 3x2

Paused Bench
Barx5
40x5
55x1
65x1
85x3,3,3 @9-9.5

Standing Pulldowns
4x12

Didn't feel strong front squatting today but my Bench went pretty well considering, I think it might be a volume/intensity pb of some sort.
» Mehrad's Training Log (Go to post)11-02-2014 @ 15:55 
Post Edited: 12.02.2014 @ 09:13 AM by Mehrad
BW: 71.4kg

Deadlift
BBx5
60x5
100x5
120x5
150x1

Belt on:
180x1 @8
200x1 @9.5
180x3 @10

Paused Bench + Touch and Go Drop Set
Barx5
40x5
50x3
60x1
80x1 @8
90x1 @9.5
80x9 @10 touch and go (misgrooved rep 10 and had a s**t spot)

Put a belt on for 80 and 90 to see if it would make any difference. Didn't really notice too much from using it apart from being a little tighter, felt my back being worked a little more with it...

Pull Ups
5x10

Felt really bad today, I had a strong coffee with breakfast and a caffeine tablet pre workout and I was still yawning like I was ready to get back to bed. Was ready to settle with light deadlifts today but I decided not to. Still hit my targets for that session so hopefully if all is good next week I should be lifting more in forthcoming weeks.
» Mehrad's Training Log (Go to post)10-02-2014 @ 13:03 
BW: 71.6kg

Squat
Barx5,5
60x5
100x3
130x1

Belt on:
145x1 @8
170x1 @10
157.5x3 @10

Paused Bench + Touch and Go Drop Set
Barx5
40x5
50x3
60x1
80x1 @8
90x1 @9.5
80x9 @10 touch and go (missed 10th rep)

Pull Ups
BWx5
BW + 20KG x5
BW + 10kg x8
BWx12
» ksohhjjkk (Go to post)09-02-2014 @ 16:27 
Joey deadlifts today, enjoyed the yell after that second rep lol.
» Microwave/grills (Go to post)09-02-2014 @ 15:38 
Post Edited: 09.02.2014 @ 15:38 PM by Mehrad
From experience grilling on those types of microwaves tends to pretty crap. Best to get a good sized George Foreman style grill and a steamer to use for your meats and veg, cooking rice and even veg (frozen veg is better in this case) and stuff like that can be all done on a regular microwave anyways.
» Mehrad's Training Log (Go to post)07-02-2014 @ 14:42 
BW: 71.4kg

Light Deadlifts (Beltless + Paused Below Knees)
60x5
105> 6x3

Paused Bench + Touch and Go Dropset
Barxlots
40x3
50x3
60x1
80x1 @8
90x1 @9.5
80x9 @10 (touch and go)

Strict Press (Beltless)
Barx5
40x5
50> 3x5 @9-9.5
40x5 @9.5

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