chris jenkins

So here is the start of my training log, I thought it would benefit my training if I keep a log here. I can read over what I have trained and would appreciate any help, advice or comments. Main goal is to get bigger and stronger for next season.



Wed's 2nd of december 2009

squat (raw)

60kgx10, 100kgx10, 140kgx5, 180kgx5, 180kgx5, 220kgx5, 220kgx5, 220kgx5

Metal pro brief - After a contest I always put my old Metal pro briefs on, not very tight but a little protection for my groin and hips.

240kgx3, 240kgx3, 240kgx3

front squats
100kgx12, 100kgx12, 100kgx12

Standing calve raises
5 sets of 20 reps

Ahola crunches
3 sets of 20

martin brown

Nice one bro. Hope everything is going well
after the Worlds.

chris jenkins

Yes thanks Martin, arms are a bit sore. I suffered a bit with tendonitis, I have my arms narrow on the squat helps keep me upright but its a bugger for tendonitis

Nice to get back to the gym after the comp, what show do you plan to do next mate?

martin brown

I know what you mean, I get it in my bicep and front delt bad. That's why I only took two attempts on bench at the worlds.

Not sure really, I want to get back on the platform soon! Not sure if I can afford to go to Irish yet may have to wait to see what qualifiers are on here.

chris jenkins

Either that or do the South East bro, watched your 400kg squat and it was an excellent lift. Your 320kg deadlift was so easy, looking forward to seeing your numbers next year. Be a good year for us both touch wood

M_at

Right - I'm subscribed

Need to learn from the experts asap

Waheed_Akhtar

Are you going to throw up a diet in here too mate?

dmcc

Hopefully not literally.....

Subscribed. I need to learn a few things.

chris jenkins

I had not planned on adding my diet but it could be worth posting Thanks very much for showing some interest. It will only benefit me to have a second opinion on my training.

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Monday 7th of december 2009

Bench workout

Bench press

Bar x10, 60kgx10, 100kgx5, 120kgx5, 140kgx5, 145kgx5, 145kgx5, 145kgx5

close grip (16 inch)

100kgx5, 100kgx5, 100kgx5

James extensions

3 sets x 15 reps - this exercise is basically a lying tricep extension but instead of pushing the elbows back I bring them forward. I have found this exercise helps with my shirted bench. When I'm trying to touch a weight I sometimes have to bring it to the top of my belly to get it to touch. I find since doing it my wrists and triceps are stronger and find it easyer to touch with my opener.

Ahola crunches

4 sets of 15, 20, 30 & 40 reps

chris jenkins

Tues 8th of december 2009

Hypers using bands

red band x 15 reps, blue band + 10kg disk x 15 reps, blue + green band + 20kg x 15 reps

Pulldowns with narrow attachment

3 sets x 15 reps

crunches

3 sets x 20 reps

Tyre flip - 6 flips with a 400kg tyre, didnt take long to complete but I use this as a little cardio for my training. I didnt use a belt either to really tax my core. The hypers get my lower back sore jesus!!! I moved fast through my sets and this workout was completed in 45 minutes. I will train legs heavy tonight and I dont feel that tired from this session.

steveg

Hi Chris,
Is this the qualifier here that Sams organising for March? I hope the trainings going well, and hopefully il catch you when your over.

Steve.

chris jenkins

Hello Steve mate, yes it is. Have you seen Sam's lion yet? I'm looking forward to it to be honest. Will be interesting to see what Kyle lifts, he will do a big total soon!! I will see you at the show Steve, thanks again pal

steveg

Yeah, the enclosure can be seen from the door of the gym.
If Kyle can put his lifts all together it should be interesting. Maybe when its our own mono-lift and benches theyll be there on the day. Im looking forward to it too, itl probably be the last day before my pre-comp diet starts

chris jenkins

I think Kyle will be more relaxed on Sam's kit and he should get a good total out. I'm really looking forward to the show, I'm sure it was Sam's monolift they used at the GPC worlds. I will bring some jaffa cakes so we can celebrate your last day of eating nice food mate

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wed's 9th

squat session

bar x5, bar x5, 60kgx5, 100kgx5, 140kgx5, 180kgx3, 220kgx3, 240kgx2, 260kgx1, *280kgx1 pb no suit or wraps

All sets done 2 inches below depth bar the last set was deep maybe 1 inch below depth. I know it sounds silly but I squated 370kg on my last attempt at the worlds and it seems to have made my groin more flexible. I have never gone that deep with such a heavy weight. I seem to hit depth much easyer now and it feels natural and I have more power from the bottom.

standing calf raises

5 sets x 15 reps

crunches

4 sets 15 reps

steveg

Good squatting pal. Il be there on the day too, helping out and my sponsor is also sponsoring the event so il be representing them too.
I think there will be some good lifts on the day, and look forward to meeting all the guys again. Keep up the good preps pal.