…into the toilet that is the internet… log.

I’m a weightlifter in general (not oly or powerlifting) just in the sense that I pick up weighted implements in various ways kind of weightlifter.

I have been competing in unequipped powerlifting for 2 years now and have had some reasonable success a few scottish and british records placed second in a few meets nothing to write home about. I also moonlight with some olympic lifting and am going to try and compete in that in the near future.

I have a Youtube channel for anyone that wants to check out some shitty lifting - http://www.youtube.com/user/IrishMarc1

So anyway enough of the textual masturbation and on to dropping lovely nuggets of internet poop into my T-Nation log.

Monday 19/10/2009 (note loads are converted into lbs from kilos off the top of my head)

Bench Press

45 x 10
180 x 5
315 x 1
350 x 5
350 x 5
350 x 5
310 x 5

CG Pull Ups

BW x 6
BW + 22 x 6
BW + 22 x 6
BW + 22 x 6
BW x 6

CG Bench

275 x 6
240 x 5
225 x 7

WG Pull Ups

BW x 8
BW x 8
BW x 8

Seated Row

154 x 10
154 x 10
154 x 10

CG Lat Pull Down

90 x 10
90 x 10

Tuesday 20-10-2009

First Proper day of training olympic lifting in about 8-10 months… holy fuck I am sore as shit.

AM Session

Back Squat

45 x 5
135 x 5
255 x 3
315 x 2
365 x 2
385 x 2
405 x 2
425 x 1
450 x 1
460 x 1

CG SL/DL

255 x 10
255 x 10
255 x 10

Weighted Sit Up

55 x 10
55 x 10
55 x 10

PM Session

30 minutes of flexibility work.

about 60 minutes of clean work the highlights of which.

squat clean from hip - 200 x 5
Power Clean - 255 x 3, 275 x 1

Then on to some accessory shit.

Clean Pulls from the block

275 x 5
315 x 5
315 x 5
315 x 5

Push Press

135 x 3
225 x 3
275 x 1 (gave up because I was fucked)

Leg Raises with a push down (right, ahead and left chosen by the partner)

BW x 15
BW x 15
BW x 15

PWO had a Recovery shake and then a KFC Bonless Bucket… athlete.

Thursday 22/10/2009

Snatch Technique for about 45 min to and hour.

Some Highlights

155 lbs x 3 from the hip.

Snatch from box (hip)

110 x 3
120 x 3
135 x 3
155 x 3
155 x 3
155 x 3
165 x fail.

Back Squat

135 x 2
225 x 2
315 x 2
365 x 2
385 x 2
405 x 2
425 x 2

SG SL/DL

225 x 10
225 x 10
225 x 10

Reverse Crunch

BW x 10
BW x 10
BW x 10

Friday 23/10/2009

Bench Press

150 x 5
275 x 5
300 x 13
315 x 9
330 x 6
365 x 3
285 x 5

Lat Pull Down

140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

One Arm Dumbbell Press (2 second pause at bottom)

65 x 8
65 x 8
65 x 8

Blast Strap Prone Pull Ups (feet elevated)

BW x 10
BW x 10
BW x 10

Blast Strap Push Up (feet elevated/5 second pause at the bottom)

BW x 10
BW x 7

checked out some of your vids…impressive…keep it up!

MXL

Monday 26/10/2009

Bench Press

135 x 5
225 x 5
315 x 5
365 x 5
365 x 5
365 x 5
315 x 5

CG Pull Ups

BW + 22 x 6
BW + 22 x 6
BW + 22 x 6

Narrow Grip Floor Press (2 second pause)

275 x 6
275 x 6
275 x 6

WG Lat Pull Down

140 x 10
140 x 10
140 x 10

CG Seated Row

180 x 10
180 x 10
140 x 10

External Rotations/Internal Rotations/Underhand Press (cable machine)

3x10/3x10/3x10

Chest Stretches and Shoulder Dislocates.

[quote]MattyXL wrote:
checked out some of your vids…impressive…keep it up!

MXL[/quote]

Thanks man.

whup
October 26, 2009, 11:11pm
9
Damn you have a strong bench, good work

[quote]whup wrote:
Damn you have a strong bench, good work[/quote]

Thanks definitely my best lift strength wise.

Tuesday 27/10/2009

AM Session

Back Squat

135 x 3
225 x 3
315 x 3
365 x 2
385 x 2
425 x 1
450 x 1
475 x 1

CG SL/DL

285 x 10
285 x 10
285 x 10

Glute/Ham Sit Up

BW x 10
BW x 10
BW x 10

PM Session

Clean From Blocks (hip)

135 x 3
180 x 3
200 x 3
225 x 3
225 x 3
235 x 3
180 x 3

Clean Pull From Blocks (hip)

300 x 5
300 x 5
300 x 5
235 x 5

Push Press

235 x 3
235 x 3
235 x 3

Some video from Tuesday night’s session.

Thursday 29/10/2009

Power Snatch From high blocks

110 x 3
135 x 3
150 x 3
155 x 3

Power Clean

110 x 3
150 x 3
225 x 3
275 x 2 (+1 rep pb)
225 x 3

Back Squat

315 x 3
405 x 3
450 x 3 (+2 rep pb)

SG SL/DL

275 x 10
275 x 10
275 x 10

Candlesticks

BW x 6
BW x 6
BW x 6

Friday 31/10/2009

Bench Press

135 x 5
225 x 5
315 x 12 (+2 rep PR)
335 x 5
385 x 1.5
300 x 5

CG paused Floor Press (48 lbs of chain)

135 x 6
180 x 6
240 x 6
315 x 3

CG Pull Ups

BW x 6
BW x 6
BW x 6
BW x 6

Pullovers (nautilus)

210 x 10
210 x 10
210 x 10

Rear Delt Fly

50 x 10
50 x 10
50 x 10

Biecp Curls (nautilus)

75 x 10
75 x 10
75 x 10

Monday 2/11/2009

Bench Press

45 x 5
150 x 5
275 x 5
375 x 5
375 x 3
375 x 3.5
325 x 5

Dumbell Press

100 x 12
100 x 12
100 x 12

Dumbell Row

160 x 12
160 x 6
160 x 7

Iso Blast Strap Pulls Ups (10 second hold at bottom/feet elevated)

BW x 8
BW x 8
BW x 8

WG Lat Pull Down

145 x 10
145 x 8
135 x 10

Broom Stick Shoulder Dislocates

External Rotation/Internal Rotations/Underhand Press (cable)

3 x 10/3 x 10/3 x 10

[quote]IrishMarc wrote:
Friday 31/10/2009

Bench Press

135 x 5
225 x 5
315 x 12 (+2 rep PR)
335 x 5
385 x 1.5
300 x 5

CG paused Floor Press (48 lbs of chain)

135 x 6
180 x 6
240 x 6
315 x 3

CG Pull Ups

BW x 6
BW x 6
BW x 6
BW x 6

Pullovers (nautilus)

210 x 10
210 x 10
210 x 10

Rear Delt Fly

50 x 10
50 x 10
50 x 10

Biecp Curls (nautilus)

75 x 10
75 x 10
75 x 10[/quote]

Thats some serioulsy big benching my friend, any vids of a bench session?

[quote]irishlifting wrote:
IrishMarc wrote:
Friday 31/10/2009

Bench Press

135 x 5
225 x 5
315 x 12 (+2 rep PR)
335 x 5
385 x 1.5
300 x 5

CG paused Floor Press (48 lbs of chain)

135 x 6
180 x 6
240 x 6
315 x 3

CG Pull Ups

BW x 6
BW x 6
BW x 6
BW x 6

Pullovers (nautilus)

210 x 10
210 x 10
210 x 10

Rear Delt Fly

50 x 10
50 x 10
50 x 10

Biecp Curls (nautilus)

75 x 10
75 x 10
75 x 10

Thats some serioulsy big benching my friend, any vids of a bench session?
[/quote]

here is some video from a bench/squat session earlier this year.

Tuesday 3/11/2009 - Decided to be lazy today no training to speak of will do some oly lifting tomorrow to compensate… if I could be arsed.

Thursday 5/11/2009

Squat Clean from Hip

45 x 5
110 x 3
135 x 3
155 x 3
180 x 3

Squat Clean

205 x 3
225 x 3
245 x 3
255 x 3
275 x 1
280 x 1 (+5lb PB)
285 x 1 (+10lb PB)

Back Squat

315 x 3
425 x 1 (thought it was 405 but all of the Eliko Training plates are the same Colour!)
385 x 3
385 x 3
385 x 3

BN Push Press

205 x 3
245 x 3
300 x 3
315 x 1

CG SL/DL

315 x 8
315 x 8
315 x 8

Weighted Sit Up

55 x 10
55 x 10

Bar Pike Up to Sips

BW x 3
BW x 3
BW x 3

Friday 7/11/2009

Bench Press

45 x 5
150 x 5
275 x 5
325 x 10
340 x 7
375 x 3
405 x 1
300 x 5

One Arm DB Floor Press (Paused)

75 x 8
75 x 8
75 x 8

WG Pull Ups

BW x 8
BW x 8
BW x 8

Blast Strap Iso Press Ups (feet elevated, 10 second pause at the bottom)

BW x 5
BW x 5
BW 33 x 5

Blast Strap Prone Pull Ups (feet elevated)

BW x 10
BW x 10
BW x 10

External Rotations/Internat Rotations/Underhand Raise

3x10/3x10/3x10

Shoulder Dislocates