Progress Report - Jan 2011 -7 1/2 years of training
Code:
Date Months Bodyweight Squat Bench Press Deadlift Chinups
-------------------------------------------------------------------------
Feb 2004 6 84kg(186#) 80kg(176#) 70kg(154#) 110kg(243#) 5
Feb 2005 18 88kg(194#) 130kg(287#) 100kg(220#) 190kg(419#) 14
Feb 2006 30 91kg(200#) 150kg(331#) 115kg(254#) 210kg(463#) 15
Feb 2007 42 91kg(200#) 150kg(331#) 115kg(254#) 225kg(496#) 15
Jan 2008 53 92kg(204#) 170kg(375#) 120kg(265#) 230kg(507#) 15
Jan 2009 66 92kg(204#) 175kg(386#) 125kg(276#) 235kg(518#) 15
Jan 2010 78 95kg(209#) 175kg(386#) 127.5kg (281#) 235kg(518#) 15
Jan 2011 90 94kg(207#) 185kg(408#) 130kg (287#) 235kg(518#) 15
Training Days:
Code:
2004 2005 2006 2007 2008 2009 2010
-----------------------------------------------------------
Squat/Lower Body 16 36 31 38 37 36 41
Bench/Upper Body 17 34 33 37 44 42 44
Deadlift/Pull 18 34 29 31 26 27 38
Swimming 30 8 6 1* 1* 1* 0
Play/Full Body 42 41 50 29 31 35 23
-----------------------------------------------------------
Total 123 153 149 136 139 140 141
Average/week 2.37 2.94 2.87 2.61 2.67 2.69 2.71
Code:
Training Days in 2011:
Jan 11 May 12 Sep 8
Feb 12 Jun 13 Oct 13
Mar 13 Jul 8 Nov 12
Apr 12 Aug 13 Dec 14
---------------------------
Total 141
Again, a solid year with regular workouts and finally, some progress on the squat and benched. The highlights of the year for me were finally squatting over 400 lbs (08.11.2010,185kg, 408 lbs) and benching 130kg, 287 lbs (24.02.2010). Deadlift and chinups remained roughly the same and I probably need to start working seriously on my deadlift again. 250 is out there and concentrating on the squat does not seem to drive up the deadlift for me like it does for some.
The answer to benching for me seems to be volume, volume, volume. This time in the form of several rounds of Russian. I came within a hair of finishing 132.5kg on June 2nd and I think I had a more than 50% chance of finishing if my overenthusiastic spotter hadn't jumped in to help. No matter, I'll do it soon.
In the bench I did some nice work with sets across, including 5x5 with 112.kg, 6x3 with 120 and 3x3 with 122.5. Squatting I did 6x6 with 140kg , 6x3 with 160 and 3x2 with 170. I worked on my Sumo deadlift a little towards the end of the year, but still not liking it nor lifting significant weight with it. The quick lifts have remained on the back-burner this year.
Next year I will compete in the new 93kg division and making weight will be easy. Some days I'm down to 93.5 without any conscious effort to cut. I will be more competitive at 93 than I have been at 100.
I lifted in two meets last year, came 2nd in the Nationals in March with 200-140-225 and 3rd in the Icelandic Cup in Nov, 190-135-220. The figures are deceptive though, because I was much stronger in Nov than I was in March. I just failed my planned PRs, 210-142.5-235. Such is life. I hope to make those numbers and more in 2011.