GOMETAL.COM

[Chris Jenkins]

Max effort day - squat and deadlift

21st of febuary - Genesis gym (London)



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My show is closing in so I decided to make the 3 hour journey up to Genesis gym to train with Dave Bulldog Beatie.

Squat

set 1 25kg bar 8 rep's

set 2 65kg 5 rep's

set 3 125kg 3 rep's Metal pro briefs

set 4 165kg 2 rep's

set 5 205kg 2 rep's

set 6 230kg 2 rep's with Ace suit

set 7 280kg 2 rep's suit & wraps

set 8 310kg single / hit depth - nice squat

pulldowns - warm up 2 sets of 12 reps with a light weight

deadlift - (using suit on all sets)

set 1 60kg 3 rep's

set 2 100kg 2 rep's

set 3 140kg 2 rep's

set 4 180kg 2 rep's

set 5 220kg single fast

set 6 260kg single

set 7 300kg single

[Chris Jenkins]

speed squat day - wednesday 25th of febuary
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I kept my squats light and fast today, I used a loose pair of Pro briefs and worked up to 308 for 3 sets of 5. I will going for a max squat monday at Genesis gym with Bulldog and the boys.

squat

5x132 5x220 5x308 5x308 5x308

calve raises

4 sets of 12 rep's

* I love this exercise for calves I tend to super set it with rep's on top of a 45 pound disk with no rest in between.

Roman chair sit ups

12xbodyweight 12x45(disk) 12x90

[Chris Jenkins]

I took a few days off from the gym after my speed squat session and decided to make the 3 hour drive to Genesis gym again. I hit my max squat along with my max deadlift in the same session and I enjoyed it and its really starting to come together.

Squat and deadlift session (ME) - Genesis gym (London)

squat

set 1 65kg 5 rep's

set 2 105kg 2 rep's

set 3 145kg 2 rep's

set 4 185kg 2 rep's

set 5 230kg fast single

set 6 260kg Ace suit and wraps

set 7 290kg single

set 8 310kg single

set 9 330kg single * top set, will go heavyer next ME session felt nice to get the weight on my back

deadlift

set 1 60kg 3 rep's

set 2 100kg 2 rep's

set 3 140kg 2 rep's

set 4 180kg 2 rep's

set 5 220kg 2 rep's

set 6 260kg single very fast

set 7 307.5kg fast

dumbell rows

set 1 40kg dumbell 10 reps

set 2 70kg dumbell 5 reps

set 3 90kg dumbell 3 reps (this dumbell was a beast)

[Chris Jenkins]

Weds 4th of march 2009
(ME) Bench press
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My bench is slowly coming together now, I have been pulling the Ace up to make sure the weight will touch easyer. I'm going to get over 240kg+ before I start cranking it tighter and pulling it down so I get more out of the shirt. I'm happy with my triceps strength, I used to neglect them and now it has made all the difference in my bench.

Bench press

set 1 60kg 10 rep's

set 2 100kg 5 rep's

set 3 120kg 3 rep's

set 4 140kg 3 rep's

set 5 165kg single

shirted up with Metal Ace bencher

set 6 200kg 2 board 2 rep's

set 7 220kg 1 board 2 rep's

set 8 237.5kg 1 board single

16 inch grip - close grip

set 1 100kg 10 rep's

set 2 120kg 10 rep's

set 3 130kg 10 rep's

dumbell extensions

3 sets of 10 reps

Roman chair sit ups

set 1 bodyweight - 12 rep's

set 2 20kg disk - 12 rep's

set 3 2 x 20kg disks - 10 rep's

Hyperextensions

3 sets of 15 reps

[Chris Jenkins]

Friday 6th of march

Shoulders / abdominals / lower back / calves
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Seated dumbell press

20kg x 12, 40kg x 10, 60kg x 8 reps

bent over dumbell raises

20kg x 12 (3 sets)


crunches (with disk behind head)

bodyweight x 12 , 10kg x 12, 20kg x 12 reps, 25kg x 10 reps

standing calve raises

3 sets of 15 reps

In between each set I will rep out standing on a 20kg disk.

Hyperextensions

set 1 - blue band x 10 reps

set 2 - blue/green band + 20kg disk x 10 reps

set 3 - blue/green band + 2x20kg disks x 10 reps

[The-Guru]

[Chris Jenkins]

WPC Welsh championships (march 28th) and South East of England championships(april 5th)
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Well I havent posted since last week as I have been busy on the battlefield. I hit 315/217.5/310 =842.5kg total in Port Talbot,Wales.

At the South East 365/222.5/312.5=900kg total in Windsor, England. Here is some video from my bench and deadlift at the South East, I also have Andy Bolton's 457.5kg deadlift.

http://www.youtube.com/watch?v=GvNBuKERjdY

http://www.youtube.com/watch?v=Z5GP_...e=channel_page

[Chris Jenkins]

Light back session 7th of april

Bent over rows

set 1 40kg 12 rep's

set 2 60kg 10 rep's

set 3 100kg 10 rep's

Chins (bodyweight)

set 1 12 rep's

set 2 10 rep's

set 3 8 rep's

seated rows

set 1 20kg disk 10 rep's

set 2 2 x 20kg disk 10 rep's

set 3 3 x 20kg disk 10 rep's

crunches
set 1 20 rep's

set 2 12 rep's 10kg (disk behind head)

set 3 10 rep's 15kg

Nice easy workout to get the blood flowing again. I feel good after the show on sunday, its the second time I have hit 900kgs, the first time I did it very hard on my body this time around I hit 900 with out any real problems with more in the tank. I still need to get my triceps stronger and I will now go heavy off the rack for deadlifts as I want to pull over 340kg the next time I put a total together.

[The-Guru]

900 total !!! "Crank" ... very good !!!!!

by Bodyweight ???
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i will start @ the WPC-German-Championchips (2.Mai) @75 class, and will break as first German Powerlifter the 800total @75 (305-225-270=800)

an then i start @ the Wuap-European Championchips @82,5 class... i hope of a total of over 800 (315-230-280=825)

[The-Guru]

the 2. video-Link

[Chris Jenkins]

Thank you very much, http://www.youtube.com/watch?v=Z5GP_sLi2i0

Light deadlift and bicep session

friday april 10th
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I only competed last sunday but I felt good enough to go back to the gym and do a light training session. Really enjoyed it.. Its always funny how I feel really strong the few days after a show.

deadlifts (raw) no belt or suit/briefs

60kg x 6, 100kg x 5, 140kg x 5, 180kg x 5, 180kg x 5, 180kg x 5.

standing dumbell curls

4 sets 12 rep's

3 sets 10 reps hammer curls

pinch grip with 15kg disk/ 20kg disk

[Chris Jenkins]

Light squat session wed's 15th of april 2009
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This was my first leg session back since the show, felt rested and ready to start a new routine.

squat

25kg bar x 10, 65kg x 5, 65kg x 5, 105kg x 5, 145kg x 5, 180kg x 5, 180kg x 5, 180kg x 5.. I didnt use any kit just a belt and wrist wraps.

Lying leg curls

3 sets of 12 reps

standing calve raises super set with raises on 20kg disk.

3 sets x 12 reps - no rest reps standing on disk in between calve raises on machine.

Hanging leg raises

3 sets of 10 reps

Post workout 5grams of creatine/5grams of glutamine 50grams of whey protein.

[Chris Jenkins]

20th of april (ME) bench and deadlift session
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A bit different today decided to bench then had a little more in me to deadlift. I know most people will be scratching heads at that but I enjoyed it

bench press

bar x 10, 60kg x 6, 100kg x 5, 120kg x 5, 140 x 3, 200kg x 1, 232.5kg x 1

16 inch grip close

100kg x 10, 110kg x 10, 120kg x 8

seated dumbell press

3 sets of 10 reps

tricep extensions

3 sets of 10 reps

Here is a video of the session. I have started taking amino acids before and after my workouts, its got to help..

http://www.youtube.com/watch?v=Otnh6MeOMgk

[Norseman]

You are one hell of a powerlifter Chris ! What are you planning to hit at the british champs and worlds man?

[Chris Jenkins]

Thank you very much Norseman, thats very kind of you to say. I would like to get over 900kg total at 82.5kg in the British championships. At the worlds I would just like to win the WPC title, it means everything to me. How is your training going?

Squat workout 22nd of april 2009
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Squat

Bar x 10, 65kgs x 8, 105kgs x 5, 145kgs x 3, 185kgs x 3, 225kgs x 3, 245kgs x 3

* All sets with just belt last two sets with Metal pro briefs. Nice easy squat session...

seated leg curls (hams)

3 sets x 10 reps

Standing calve raises alternated with standing on top of a 20kg disk...

4 sets x 12 reps

Pinch grip

2 x 10kg disks (held for as long as possible)

3 x 10kgs disks

2 x 20kgs disks

Nice easy session, I will be working on a few things over the next few months and I will try and video as much of my workouts as I can or a little from each session.

Here are some vid's of me and my training partners clowing around on the pinch grip

http://www.youtube.com/watch?v=gFVXas2XAjc

http://www.youtube.com/watch?v=gclc0V79Puo

http://www.youtube.com/watch?v=wnpmcgSqQdc