Bench Movement
Competition grip Bench+dm+lp: warmups, 130(286)x3 @8, 140(308)x3 @9, 145(319)x3 @10
Medium grip foam press(pause 2count): warmups, 180(396)x3 @8, 190(418)x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x5 @7, 130x5 @8, 140x5 @9
Db Flyes: 22.5x10x5
Lots of stretching
Notes
Reasonably quick session. I should have gone up heavier on the Medium grip stuff, but I was feeling rather drained at that point. Shoulders ached a bit today, but settled down afterwards.
Thursday, July 2, 2009
Tuesday, June 30, 2009
Training - Tuesday 30th June 2009
Warmups
Treadmill: 5minutes moderate
Other stuff
Sumo reverse purple deadlifts: warmups, 190(418)x2 @8, 210(462)x2 @9, 220(484)x2 @9
High Box squats (paused): warmups, 190x3 @6, 220x3 @8, 240(528)x3 @8, 260(572)x3 @9
Misc chins: a number of sets with and without band assist
Stretch
Notes
Deadlifts didn't feel as good today, but the weight ended up OK. I thought the high box squats had more weight on the bar, but obviously I can't count first thing in the morning, as I had 25, 20, 20, 20, 15, 10, 10 on each side.
Treadmill: 5minutes moderate
Other stuff
Sumo reverse purple deadlifts: warmups, 190(418)x2 @8, 210(462)x2 @9, 220(484)x2 @9
High Box squats (paused): warmups, 190x3 @6, 220x3 @8, 240(528)x3 @8, 260(572)x3 @9
Misc chins: a number of sets with and without band assist
Stretch
Notes
Deadlifts didn't feel as good today, but the weight ended up OK. I thought the high box squats had more weight on the bar, but obviously I can't count first thing in the morning, as I had 25, 20, 20, 20, 15, 10, 10 on each side.
Monday, June 29, 2009
Training - Monday 29th June 2009
Warmups
Benches+bandpullaparts: lotsxlots
Bench Movement
Competition Grip Bench: warmups, 182.5(402)x2 @8, 190(418)x2 @9, 195(429)x2 @9
Medium Grip Bench (paused): warmups, 165(363)x2 @8, 175(385)x2 @9
Overhead Press: warmups, 72.5x5 @8, 80x5 @9
Other stuff
Band assissted Chins: 8+12
Rope Facepulls: 66x12x3
Stretch/roller
Notes
Everything felt beaten going in, and everything hurt throughout, but I was strong. The 195 was a PR, probably could have gone 200ish, but called it because I had wasted too much time. Medium grip felt painful, so I called it at the 175. Everything felt better after the Overhead work. It felt about the best it has felt, but I still have to breathe in between reps to stop myself passing out.
Benches+bandpullaparts: lotsxlots
Bench Movement
Competition Grip Bench: warmups, 182.5(402)x2 @8, 190(418)x2 @9, 195(429)x2 @9
Medium Grip Bench (paused): warmups, 165(363)x2 @8, 175(385)x2 @9
Overhead Press: warmups, 72.5x5 @8, 80x5 @9
Other stuff
Band assissted Chins: 8+12
Rope Facepulls: 66x12x3
Stretch/roller
Notes
Everything felt beaten going in, and everything hurt throughout, but I was strong. The 195 was a PR, probably could have gone 200ish, but called it because I had wasted too much time. Medium grip felt painful, so I called it at the 175. Everything felt better after the Overhead work. It felt about the best it has felt, but I still have to breathe in between reps to stop myself passing out.
Friday, June 26, 2009
Training - Friday 26th June 2009
Other stuff
X-Trainer: 20minutes(#4/5, >70rpm)
St Bar Pulley Row: Warmups, Stack x11 + 16
Bb Shrugs: warmups, 140x12 +16
Leg Extensions: warmups, 75x12 +16
Lying Leg Curls: warmups, 48x12 +16
Stretch
Cycle: 20minutes (#4-6, >90rpm)
Notes
Felt drained after this session, but it was OK, but I still need some food.
X-Trainer: 20minutes(#4/5, >70rpm)
St Bar Pulley Row: Warmups, Stack x11 + 16
Bb Shrugs: warmups, 140x12 +16
Leg Extensions: warmups, 75x12 +16
Lying Leg Curls: warmups, 48x12 +16
Stretch
Cycle: 20minutes (#4-6, >90rpm)
Notes
Felt drained after this session, but it was OK, but I still need some food.
Thursday, June 25, 2009
Training - Thursday 25th June 2009
Warmups
Windmill Machine: 2minutes
Bench Movements
Competition grip Bench+dm+lp: warmups, 130(286)x2 @8, 140(308)x2 @9, 145(319)x2 @9.5
Medium grip foam press(pause 2count): warmups, 170(374)x3 @8, 180(396)x3 @9, 185(407)x3 @9, 190(418)x3 @9.5
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x6 @7, 130x6 @9, 137.5(303)x6 @10
Stretching
Notes
Quite a cold morning, but I had my thermal top on which helped maintain a fair bit of heat. Both shoulders felt a bit rotten, but it was a fantastic day. Felt very strong on the foam press, I think that my medium grip (pinkie on ring basically) is around my strongest point, I could have gone slightly higher to hit a max, but I will take that. The next two weeks of the intensity phase are pretty full on, so I will be playing around with various recovery techniques to make sure all is fine.
Windmill Machine: 2minutes
Bench Movements
Competition grip Bench+dm+lp: warmups, 130(286)x2 @8, 140(308)x2 @9, 145(319)x2 @9.5
Medium grip foam press(pause 2count): warmups, 170(374)x3 @8, 180(396)x3 @9, 185(407)x3 @9, 190(418)x3 @9.5
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x6 @7, 130x6 @9, 137.5(303)x6 @10
Stretching
Notes
Quite a cold morning, but I had my thermal top on which helped maintain a fair bit of heat. Both shoulders felt a bit rotten, but it was a fantastic day. Felt very strong on the foam press, I think that my medium grip (pinkie on ring basically) is around my strongest point, I could have gone slightly higher to hit a max, but I will take that. The next two weeks of the intensity phase are pretty full on, so I will be playing around with various recovery techniques to make sure all is fine.
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