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Author Topic: World domination: Simplicity is the ultimate sophistication  (Read 380502 times)
Glen Danbury
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« on: August 01, 2012, 10:08:49 AM »

OK, haven’t been on the site much and thought I should pop back and start a journal. After placing second at the single lift world championships this year with the WDFPA I am determined to go one better next year.

As such I will be doing a basic powerlifting routine three days a week with some additional sessions thrown in as and when I feel like it such as arms etc just for my own vanity. Body weight currently 84kg and my comp weight needs to be under 82.5kg
Trying not to use straps on any pulling movement but will be using belts, chalk, wrist wraps and knee wraps – might start using bench shirts and squat suits at the end of the year if I decide to compete equipped as well as raw


Powerlifting sessions

Monday

Squat movement* – work up to 3RM
Narrow stance high bar squat 3 x 8-10
Trap bar deadlift 3 x 8-10
Hack squats 3 x 8-10


Wednesday

Bench movement* - work up to 3RM
Standing overhead press 3 x8-10
Incline dumbbell press 3x8-10
Dips 3 x 8-10


Friday
Deadlift movement* work up to 3RM
Good mornings 3 x 8-10
Chins 3 x 8-10
Single arm dumbbell rows 3x8-10

Squat movements =Squat,Box squat,Pin squat,Front squat
Bench movements =Bench press,Pin bench,Close grip bench,Partial bench
Deadlift movements = Conventional deadlift,Sumo deadlift,Rack pull,Snatch grip deadlift
*. A exercise from each movement pattern should be rotated every three weeks, week one should be worked upto a 3RM and next two weeks should add 5lbs


Goals for next year (all raw comp lifts)
Squat – 230kg
Bench – 140kg
Deadlift – 235kg
BDFPA single lift (squat) british champion
WDFPA world single lift champion
Top three BDFPA full power

Be using a range of supplements namely
MM5 post workout
EQ protein
EQ cashew nut butter
EQ unleashed pre workout drink (on third week of movement when hitting new PBs)
Been getting back into my eighties rock after the girlfriend took me to see rock of ages stage show – so this will be blaring out my car radio as I travel upto Monster gym at 5.30am Monday, Wednesday and Friday 
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DeanG
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« Reply #1 on: August 01, 2012, 10:14:37 AM »

All sounds good, Glen. All the best with your ambitions and training for next year. I'll be following you along the way  Smiley
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jamie
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« Reply #2 on: August 01, 2012, 12:31:34 PM »

Good luck with it mate, maybe I'll get my finger out and if finances allow join you on the bdfpa stage
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Alex
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« Reply #3 on: August 01, 2012, 01:04:25 PM »

You had me at 80's rock!
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Glen Danbury
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« Reply #4 on: August 01, 2012, 04:31:24 PM »

sounds good Jamie - looking for other competitors to share car journey to antwerp next year Wink

can't get enough at the moment Alex - sure this journal will have a few YouTube vids as well Wink
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fhwill
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« Reply #5 on: August 01, 2012, 04:35:14 PM »

Ildi just told me about your journal so I had to pop in. Ditto, you had me at 80's rock too!
Will be good to read  Cool Do you have to qualify again for the Brits if you competed at the Worlds? If so, when are you thinking of doing a qualifier next year?
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Glen Danbury
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« Reply #6 on: August 01, 2012, 04:47:55 PM »

still need to qualify again, might do west midlands in October or might have  something else later  this year
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Glen Danbury
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« Reply #7 on: August 01, 2012, 04:50:14 PM »

http://www.youtube.com/watch?v=SRwrg0db_zY&feature=youtube_gdata_player
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jamie
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« Reply #8 on: August 01, 2012, 05:10:48 PM »

Midlands looks promising could do that on the tenner end of year membership, just need to get strong
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Toby
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« Reply #9 on: August 01, 2012, 06:35:47 PM »

Will be watching this too, clearly one heck of a strong chap Glen - Cornish Iron buddy!
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Damo NY
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« Reply #10 on: August 02, 2012, 07:57:16 AM »

Will be following with interest  Smiley
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K_Dogs
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« Reply #11 on: August 02, 2012, 08:30:13 AM »

You had me at 80's rock!
Quality  Grin

One quick question, the volume still looks relatively high, is this a normal strength approach?
Great to see you back.
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Glen Danbury
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« Reply #12 on: August 02, 2012, 09:27:35 AM »

depends who you ask - its assistance work so some will say there should be lowered reps and reduced volume others suggest quite a high volume of work (look at westside assistance work and they recommend 5 x 10-15 on assitance stuff!!)

whilst I have given a map of what I am going to do I am a fairly lazy trainer and will often not do as much as whats stated especially if time constraints are occuring - but if I didnt put this level in then I would happily come in do my primary exercise for three reps and then leave  Grin
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K_Dogs
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« Reply #13 on: August 02, 2012, 09:34:26 AM »

I understand the lazy part, get the big lifts done and the rest is just fluff.
I can imagine the the extra assistance work will go some way to retain the hypertrophy aspect.
Good luck.
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SCOTTGALTON
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« Reply #14 on: August 02, 2012, 01:54:42 PM »

nice to see you back on here Glen
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