Chris Jenkins Training Log/ Road To The Arnold

ChrisJenkins398.5kg

FRIDAY 19TH

Deadlift off rack from shins... Used Titan Centurion suit, straps down and belt for all sets

WARM UP
set 1 60kg's for 10 rep's NO BELT

set 2 100kg's for 10 rep's NO BELT

WORKING SET'S
set 3 180kg's for 3 rep's

set 4 220kg's for 3 rep's

set 5 260kg's for 3 rep's

set 6 300kg's for 3 rep's

set 7 320kg's for 3 rep's * top set, first rep fast last two rep's very slow

bent over row's (close grip palms down)

set 1 60kg's for 10 rep's

set 2 100kg's for 10 rep's

set 3 120kg's for 10 rep's

All rep's done very strict, I go heavy with this exercise and cheat the weight up. This week kept the rep's neat and very strict.

*post workout: serving of build and recover/scoop of Extreme whey. Followed by bowl of porridge oats with fruit. Work out time 1 hour 30 mins (my training partners are like snails)

Nick500

nothing but incredible.

interesting to see the volume you powerlifters go for, surpringly high ! How long do you rest between deadlift training, what are you currently on (PM me if can't say), and do you take any pre workout stimulants? do you use ammonia too?

cheers

Nick

ChrisJenkins398.5kg

Thank's bro, I rest for around 4-5 mins in between set's depending on my training partners.

I was using caffeine before training to get me fired up but I found I got dehydrated very quickly. Now before I train I like to use creatine and find Im a lot stronger in my workout's.

I do sometimes use ammonia, but more often than not Il keep it for competition.

One of the best pre workout stimulants I can think of is music, I get hyped up before I train with a little ACDC or Stemm.

ChrisJenkins398.5kg

mon 29th squat session on monolift / no walking back with weight on squat!

set 1 65kg's for 10 rep's

set 2 105kg's for 10 rep's

set 3 145kg's for 3 rep's

set 4 210kg's for 3 rep's

set 5 245kg's for 3 rep's put brief's and wrap's on here

set 6 265kg's for a fast single

set 7 285kg's for a fast single

set 8 315kg's for a single. Got this squat deep but it was not fast, I seem to have a sticking point mid range. Lockout was pretty easy... Cant complain, have'nt gone this heavy for some time and got a 10kg pb from last week. Next monday's target is 330-345kgs for a nice deep single/double.

rack walkout's

set 1 320kg's unracked weight and set up, just stood motionless for 30 second's.

set 2 330kg's for 30 sec's

set 3 340kg's for 30 sec's

roman chair sit up's

set 1 bodyweight for 10 rep's

set 2 20 kg disk for 10 rep's

set 3 50kg disk for 10 rep's

set 4 60kg's for 6 rep's / found this set hard, have to get my ab's a lot stronger. As Im writing this they are sore (lol).

* Ive decided to drop some assistance work until the Welsh championships on march 3rd. Im sticking with the basic's and hoping for pb's on squat, bench, shoulder press and deadlift everyweek.

crazycal1

would you explain what rack walkouts are?

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

ChrisJenkins398.5kg

You set up a weight on the power rack as though your preparing to squat. You then get under the bar step back with the weight on your back and try and stay upright in the start position of the squat. I find doing this exercise help's with my balance and confidence for squating.. I handle a heavyer weight than I use for regular squat's, Im going to attempt what I stepped back with next week on the normal squat...

crazycal1

cool! havent heard of them.

do your hands get sore from lifting so heavy?

ive been having some real probs with mine for a while

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

marcos chacon

chris u are not human mate!!! thats a lot of weight !!!!!

ChrisJenkins398.5kg

Sometimes on the deadlift I do get sore hands, its all part of the fun lol. Its the bleeding shins I hate...

thanks very much Marcos, have you looked in the mirror lately?

ChrisJenkins398.5kg

friday 27th of april

deadlift session

pre workout : 2 capsules of Kre-evolution creatine

light warm up and stretch for 20 mins

deadlifts

set 1 60 kg 5 rep's

set 2 100kg's 5 rep's

set 3 140kg's 3 rep's

set 4 180kg's for 3 rep's

set 5 220kg's for fast single (just hit single on this weight as I wanted to save myself for the heavyer set)

set 6 260kg's for single. Bit slow starting up / mid way up went fast

set 7 300kg for fast single (good pull, had about another 20kg in the tank. Will take a sensible jump next week depending on my strength levels).

For all the next set's I used a closer stance (very narrow) and did my rep's slow and very strict with no belt or suit. I have been using a belt for a very long time and Ive noticed where I use the belt my lumbar muscles have gone a little smaller and need some work. I have decided to do a few sets of deadlifts/good mornings once a week without a belt to get them thicker and stronger.

set 8 100kg's for 5 rep's

set 9 140kg's for 5 rep's

set 10 180kg's for 5 rep's

chins (bodyweight) 3 set's for 5 rep's
will add 5kg's every week for 3 week's then change to a different exercise.

barbell shrug's

set 1 60kg's for 10 rep's

set 2 100kg's for 10 rep's

set 3 140kg's for 10 rep's.

note:all shrug's done with over hand grip and not hook grip without bending my arms, arms locked like the deadlift.

reverse crunches with weight

set 1 10kg's for 10 rep's

set 2 12.5kg's for 10 rep's

set 3 15kg's for 10 rep's

note: I use a dumbell in between my feet for this exercise.

15 min cool down on rowing machine.

post workout 2 scoops of Extreme whey / bagels with jam