Training - Thursday 20th December 2007

Main Move
Bench(paused): warmups, 105x3, 125x3, 145x3x2, 167.5x2, 180x2, 190x2, 197.5x1.5
Squat: warmups, 172.5x2, 190x2, 200x2, 210x2

Supplementary
Db Flyes: 16.5x6x3
Treadmill: 12minutes light

Notes
Final weight-training day for the year. Something didn't feel right on the bench, and it wasn't until I moved the bar for squatting that I noticed. The bar was twisted, so when I picked it up on my trap, the whole bar spun around, which was the same as what happened on my 197.5 bench attempt. When I lifted it out of the rack, it turned sharply, I assumed it was because I rushed it, but it did the same on the second rep and spun back over my face and into the rack. I wonder how many attempts I have missed due to shit equipment? It didn't really influence the squat, which felt heavy from the get go, but the reps were all strong.

Training - Tuesday 18th December 2007

Accessory
1board (paused): warmups, 110(242)x3, 135(297)x3x2, 155(341)x3x2, 175(385)x2, 180(396)x2, 185(407)x2, 195(429)x2

Main Move
Deadlift: warmups, 185x2, 195x2, 205(451)x2, 220(484)x2

Supplementary
Db Flyes: 16.5x8x3
Pulldown ab: 66x8x3
Stretch/Roller

Notes
Decided on the 1board, and since it was one of my last sessions, I worked up a little, to a new PR for doubles. I would expect my real 2RM to be around 205kg area. The deadlifts were strong, well below my best but the new technique is working at this stage.

Training - Monday 17th December 2007

Main Move
Squats: warmups, 185x2x4
Bench: warmups, 105x3, 125x3, 145x3x2, 167.5x2x2, 170x2x2, 172.5x2

Supplementary
Good Mornings: 100x4, 130x4x3
Db Flyes: 23.5x6x3

Notes
Last week and feeling reasonable. Squats were ok, but not great. Bench was feeling good and strong. The chest was feeling ok, I know something was still up, but it was not making much of an appearance.

Training - Friday 14th December 2007

Supplementary
Incline press (paused): 60x3x2, 80x3x2, 100x3
Dips: 0x5x4

Main Move
Deadlift: warmups, 180(396)x3x4

Supplementary
Leg Raises: 8.5x8x4

Note
Penultimate week, but the shoulder was feeling moderately funky again, I don't know if it was because of the bike issue, or just the training. Stretched and all that. Deadlifts were fine so I did the proper volume of heavy work.

Arrrrrrrrrrgh

Luckily it was at a relatively low speed, stupid cage drivers.

Training - Thursday 13th December 2007

Accessory
Reverse M bench(paused): warmups, 105x3, 125x3, 145x3x2, 167.5x2x2, 177.5x1, 180x1

Main Move
Squat: warmups, 185x2x3

Accessory
1board(paused): warmups, 115x3, 135x3, 157.5x2x3, drop the board, 157.5x2

Supplementary
Decline bench band GM: 2m+2px12x4
Incline Db Flyes: 20x8x4

Notes
Trained late due to early meeting, and it was hot and muggy. Chest is much better, still feel it, but I also feel the tightness in my hamstring from earlier in the cycle. The reverse band was comfortable, and next week I will drop it. The 1board was the first time I had done heavier 'full' range work since I damaged the pec, and it was strong and comfortable. I was going to box squat against bands today, but I could not be bothered doing this, so I just squatted normally.

Training - Wednesday 12th December 2007

Supplementary
Cycle: 30minutes moderate

Notes
Sweating, hot, humid.

Training - Tuesday 11th December 2007

Warmups
Treadmill: 10minutes moderate/light

Accessory
Revervse P bench: warmups, 105(231)x3, 125(275)x3x2, 145(319)x3x2, 167.5(369)x3x2, 170(374)x3x2, 172.5(380)x3, 175(385)x3

Main Move
Deadlift: warmups, 195(429)x2, 197.5(434)x2, 200(440)x2

Supplementary
Db Flyes: 20x8x4
Db leg Raise: 8.5x8x3

Notes
The lubricated bars made everything feel so much better. A simple thing that has taken too long to actually achieve, but its good now. With my wider grip, bench had been hurting my wrists from 60kg upwards, but today it was fine up to 145kg. Chest was feeling better, but not perfect yet, I may drop down to mini's for the next reverse band session. Deadlift was good, but its so muggy here at the moment that I am sweating like a rapist.

Training - Monday 10th December 2007

Main Move
Squat: warmups, 185(407)x2, 200(440)x1

Accessory
Reverse P bench(paused): warmups, 105x3, 125x3, 145x3x2, 167.5x2x5
Box squats: warmups, 175(385)x3x2

Supplementary
Incline Db Flyes: 16.5x8x4
Good Mornings: 100x5x4
Treadmill: 10minutes hard

Notes
Lifts were good, was a tad tight from Saturday, but still went through the weights well. Chest was better today, so I lowered the bands back to a purple, and everything was comfortable. When I went back for Box Squats, the collar ends had been lubricated, and this make the bar a wee bit nicer.

Training - Saturday 8th December 2007

Main Move
Squat: warmups, 185x3x3

Accessory
Reverse G bench: warmups, 105x3, 125x3, 145x3x2, 167.5x2x2, 187.5x1x3, 167.5x2x2

Main Move
Deadlift: warmups, 195x2x3

Notes
Could feel the bar stretching the sore area around the clavicle, oh well, the reverse band bench went reasonably, but still felt a little tight. The squats and deadlift were both fine, but have been trying to improve my deadlift technique which made things feel a little different. The reverse band will continue for the remainder of the year, or until the chest starts to feel a bit nicer. I will drop back to purples at some point and go from there.

Training - Tuesday 4th December 2007

Main Move
Deadlift: warmups, 195(429)x3x3

Accessory
Reverse P+M bench: warmups, 105x3, 125x3, 145x3, 167.5x3x4, 60xlots
Deadlift to knees: warmups, 180x3x2

Supplementary
Db Flyes: 16.5x10x5

Notes
Reverse band to take some pressure off my shoulder, it still aches. I could feel the stupid squat bar hurting the area.

Training - Monday 3rd December 2007

Main Move
Squat: warmups, 185(407)x3x2, 197.5(435)x2x2

Accessory
Bench+dm: warmups, 75(165)x3, 95(209)x3, 115(253)x3x2, 135(297)x1
Box squats: warmups, 165(363)x4x2

Supplementary
Db Flyes: 10x10x5
Stretch/roller/medball

Notes
Grrrr. The squat was irritating my shoulder by rolling on the right side. Went onto the bench and all felt great, until picking up the first 115kg set, and the shoulder/upper pec area went twinge. Stupid thing. I performed a second set and it felt reasonable, went up and it felt awful, so I backed off and squatted. The area is sore now, so I will take it as it comes.

Training - Friday 30th November 2007

Warmups
Walking: 20minutes moderate

Accessory
Deadlift (to knees): warmups, 167.5(369)x4x3

Supplementary
Incline Press: 60x4, 80x4, 100x4, 120x4, 130x4, 100x4
Dips: 0x6x5

Accessory
Deadlift (against 2p): warmups, 145x3, add another mini. 145x3

Notes
Warm day, with another afternoon session. Back is still rather fatigued but all went well. I am starting to pull conventional again.

Training - Thursday 29th November 2007

Main Move
Squat: warmup, 182.5(403)x2x3

Accessory
2board(paused): warmups, 115(253)x5, 135(297)x4, 160(352)x3x2, 182.5x3, 185(407)x3x5
Box squat+purple: warmups, 155(341)x5x3

Notes
Rather quick session today. Wifey joined the gym and we got there late, so I rushed through my sets. Board presses were comfortable, squats were tiring due to residual fatigue following the squat/deadlifts on Tuesday.

Training - Tuesday 27th November 2007

Main Moves
Squat: warmups, 205(451)x1, 220(484)x1, 230(506)x1
Bench(paused): warmups, 187.5(413)x1, 200(440)x1, 210(462)x1
Deadlift (conv): warmups, 215(473)x1, 240(528)x1, 260(572)xhahaha

Notes
Test day. Was hot and I trained around lunchtime, but I was all done in under 2hrs. Squat was ok, although I was not comfortable with getting the bar out, technique was pretty tight and loads were good considering I had last squatted yesterday. Bench was good, and strong. The 210/462 was not the best bench I have ever done, but 10kg above my best of this grip, and on top of that, easier and paused.
Deadlift sucked, the legs were not working in the sumo position so I reverted to my normal technique, although since I haven't done it often, I am not quite there. The 260 failed when at knee level my right pectard cramped up, but it would have put me at ~700kg total RAW DAWG, which is OK, for a gym lift.

Training - Monday 26th November 2007

Warmups
Cycle: 5minutes moderate

Main Move
Squat: warmups, 172.5(380)x2x2

Accessory
Bench+dm(paused): warmups, 72.5(160)x5, 92.5(204)x3, 112.5(248)x3x2, 125(275)x2x3

Supplementary
Db Flyes: 20x10x5
Db Leg Raises: 8.5x10x3
Stretch
Treadmill: 10minutes moderate

Notes
A relatively brief, light, day today. The bar with squats was messing with my elbows, but bench was pretty good considering. Tomorrows sessions set for mid-afternoon to allow the most recovery time from today.

Training - Friday 23rd November 2007

Accessory
Sumo deadlift (to knees): warmups, 190(418)x2x2

Supplementary
Db Overhead press: 20x5, 30x5, 36.5x5x2, 41.5x5
Incline Press: 60x4, 80x4, 100x4, 120x4, 127.5x4, 100x4

Accessory
Sumo Deadlifts (against 2p+2m): warmups, 155(341)x3x2

Supplementary
Decline bench band GM: 2m+2px10x5

Notes
Stayed up too late playing with the computer. Work was hard and adductors were sore.

Ubuntu update - Wireless fun

The installation went perfectly well onto the hard drive. Booting from the hard drive went easily, even the video was auto-recognised (although the restricted ATI driver needs to be selected via the SYSTEM/ADMINISTRATION/RESTRICTED DRIVER MANAGER pieces.

The first order of business was to get the Internet working. However, I discovered that the type of card that is used within the ASUS F5R, a Broadcom Corporation Dell Wireless 1390 WLAN Mini-PCI Card rev 01, at least for ad hoc networking (which my current setup is), as mentioned here.

So following the instructions from this, I installed Ndiswrapper, removed the old driver as commanded, rebooted and ran the software (listed under SYSTEM/ADMINISTRATOR), I then hunted around my Windows drive for my XP wireless drivers. I tried to install it, but it did nothing, nor did the wireless light want to stay on.

I hunted around and found this HP Driver for the same card, which I downloaded to my other Windows PC, half installed, and then grabbed all of the driver files, stuffed them on a USB key and carried them over to the Ubuntu installation. I installed the driver, and it actually worked, but said the wireless unit was not connected. One more reboot, making sure the wireless light was on correctly during the entire startup, which it was. I then checked the driver setup and it said it was good. After a few minutes, I checked the Network Manager in the top right of the window, and found the main computers ad hoc network was showing up. With a bit of mucking around, I finally got the networks password sorted and the computer connected.

Now, the computer does not appear to recognise the Ethernet card, so that's some more work for another day, but Ethernet is the least of my worries as I hardly touch it.

Sound is working, and while the microphone appears to be working, actually getting some recorded sound to be showing up is a different story.

Ubuntu update

Well, its been a few days of fun, but I have given up on trying to download a torrent of Gutsy Gibbon, and ordered it online (free of charge from www.ubuntu.com) which will take some time to get. So in the meantime I mucked around with a few bits and pieces on 6.1, which never appeared to actually make much sense, so I fronted up to the local Dick Smiths store, and brought a copy of Ubuntu 7.04 "Feisty Fawn" for $9.98 (a two DVD setup, covering both the 32bit and AMD64 bit versions).

Installing 6.1 on a USB based hard drive appeared problematic, as GRUB was installed onto the comptuers hard drive meaning that if I tried to boot without the USB Drive attached, there would be an error.

I tried installing it onto HD1, but this just stopped it working any way.

In hunting on the internet, I found this set of instructions to install on a portable drive, which worked perfectly.

1) get your Live CD
2) remove the laptop harddrive
3) plug in USB drive
4) set boot order USB>DVDROM>HARD DRIVE
5) start up Ubuntu
6) once the O/S is fully operational, select SYSTEM/PREFERENCES/REMOVABLE DRIVES AND MEDIA PREFERENCES

Deselect the three preselected items (mount removable drives when hot plugged, mount removable drives when inserted, browse removable media when inserted)

7) Click on the install item to run the installation software
8) Select all of the normal options, do not worry that the installer is placing GRUB on HD0 as this will be the USB Drive.
9) Once installation is complete, reboot with the drive still attached.
10) stop the computer and then reinstall the main hard drive.

a bit of mucking around, but I have ended up with a portable operating system.

Training - Thursday 22nd November 2007

Accessory
1board (most reps paused): warmups, 110(242)x5, 130(286)x4, 155(341)x3x2, 175(385)x3x2, 185(407)x2, 187.5(413)x2, 190(418)x2, 175x3, 177.5(391)x3
Box squats + purples: warmups, 165(363)x3x4

Supplementary
Dips: 0x6x5
Db Flyes: 21.5x10x5
Db Leg Raises: 7.5x10x3

Notes
Was running late again, so reasonably rushed, and the humidity is increasing even though it wasnt as hot as the last two days. 1board was strong, even at the high end. Box squats were OK, and I increased the bar weight by 2.5kg.

Training - Tuesday 20th November 2007

Warmups
Treadmill: 5minutes moderate incline

Accessory
Sumo deadlift (small plates): warmups, 167.5(369)x2x2

Main Move
Bench: warmups, 105x5, 125x5, 145x5x2, 157.5x4x5
Sumo Deadlift: warmups, 190x3x3, 202.5x2x2

Supplementary
Db Flyes: 16.5x10x5
Standing band GM: 2m+2px5x5

Notes
Feeling drained today, and its been a warm few days which always makes training harder. The small plate deadlift was great, the bench was fatiguing and by the time I got to the heavier deadlift sets, I felt dead. I made all my reps, even though some were harder than they should have been. Wrists and hands feel abused from all of the bench work.

Ubuntu 7.10 "Gutsy Gibbon"

Now that I have Windows XP Professional up and running, it's time to start playing.

So, I have a copy of the Ubuntu 6.1 "Edgy Eft", but this is a tad old and the newest releases are supposedly a lot better and "Just Work" (™ Apple Inc).

I am planning to install the Gutsy Gibbon release of Ubuntu on a USB 30gig Hard drive I have, and boot from this when I want to play around. Ultimately I would like to ditch Windows, but most likely I will have to run a Virtual Machine with a Windows setup to allow me to do the Windows thing, or mucking around with WINE (both the software and the alcohol, for the best results).

I will post my experiences playing around with Ubuntu, and hopefully, I will actually be able to post from it without many issues.Should be purdy on a laptop.

Training - Monday 19th November 2007

Main Move
Squat: warmups, 182.5(402)x3x3, 195(429)x2, 197.5(435)x2

Accessory
Bench+dm: warmups, 72.5(160)x5, 92.5(204)x4, 112.5(248)x3x2, 135(297)x3x6

Supplementary
Dips: 0x6x5
Db Flyes: 20x10x5
Bench Leg Raises: 5x10x2, 7.5x10
Treadmill: 4minutes moderate
Cycle: 5minutes moderate
Stretch

Notes
Very tired, upset little boy in the middle of the night created a horrible sleep. Otherwise weights were good. I decreased my adjustment on the bench, from 35kg to 32.5kg. Trying to slowly work my way towards a 25kg adjustment.

Asus F5R T2060 PC

Last weekend I picked up a very cheap Asus F5R Notebook, ok HD, ok Speed, ok screen etc.

Unfortunately, it was fitted with Vista Basic, and even though it never really used all of the 512mb of memory, it was constantly running the hard drive. Permanently, even with the indexing turned off.

So I did what most normal people would do, and replace Vista with XP Pro.

What a freaking pain in the neck.
Remarkably, Asus provide a large quantity of drivers on their site, however, because the age of most XP copies (mine dates back to early 2004) a lot of the current systems do not appreciate the settings. Even with SP2, some fixes are required that are not included in the setup, nor are they easy to find. So I thought I would put down some of my issues.

Bios
From the ASUS site, you can download WINFLASH, which is their XP based Bios flashing tool, and you can also download the latest version of the XP compliant BIOS (mine was originally FRAS.305) which was FRAS. There is also a manual for WINFLASH under the ASUS Manual section. I have no idea if this actually helped with anything in terms of setting the computer up, but its a start.

Video
I downloaded the driver from ATI (as it is an ATI Radeon Xpress 1100 graphics) but this did not like the system under XP at all, but being 40megs it was an easier download than the ones from ASUS. So, I ended downloading the 120meg driver from ASUS. It installed, and worked first time through.

Excellent.

Audio
This was a pain.

Under the ASUS drivers site, they allow you to download a 30 odd meg file for the audio drivers. Even if you install this, the audio may not work (it will also influence the modem which is listed below) as the drivers are there, but the system cannot actually see any of the hardware. This requires a Microsoft Hotfix KB888111, a universal audio architecture high definition class driver. But, unfortunately, Microsoft do not keep this hotfix online, you supposedly have to talk to their product services (probably to stop you installing an old copy of XP on a new computer...) but thankfully, the Internet is more enabling than Microsoft, so you can find a copy of the hotfix here and following a nice short download, I removed my last attempt at the proper drivers, then loaded this file up, to which all of the devices appeared to XP, and I then reinstalled the ASUS sourced drivers. I had a small issue during the loading of these drivers, but I just skipped past that, and everything appears to be functioning. I have sound.

After doing all of this, I noticed a UAA driver set on the downloads from ASUS, but then remembered that I had already tried this early on with no success.

Modem
Trying to install the ASUS based modem drivers resulted in errors. You have to install the drivers listed for the Audio section above, in order for the system to actually see the modem. Once this is done, the modem appears, install the drivers, and all is good.

USB Controller
The USB controller was having issues and showing up under the unknown device section of the device manager. Once I had a number of other things fixed, I un-installed this setup and rebooted. Once it restarted, it found the hardware, and everything ran, at full speed rather than USB1.0 levels...

SM Bus Controller
The SM Bus controller was not functional. So, it was a bit of detective work to hunt down what it is. A basic work showed up ASUSTek SB600 SMBus Controller. This, thanks to SiSoftware's little program, managed to turn into a ATI Technologies Inc SB600 SMBus Controller, and with a bit more work, I found a download for an ATI southbridge controller that is compatible with the setup on the laptop. I downloaded it, installed it, rebooted, and it did not find it.
So, I right clicked on the SB Controller in the Devices list and tried to install a driver, and when it asked for a location, I hunted down the install of the Southbridge controller. After the computer thought for a bit, it came up as driver found. It still says "No driver files are required or have been loaded for this device", but this is normal.

Other stuff
TPM I am also having trouble installing one driver from Infineon TMP Professional Package. I have not researched this to actually see what it does, so to me, it may not be important, just annoying. When trying to install, it comes up with "Trusted Platform Module could not be found" error. With only a cursory web search, I haven't found any reason to care about this.

Positives
Well, besides the issues listed above, the machine performs extremely well under XP. It is fast, it loads far far quicker, and appears to function pretty well so far.

Training - Friday November 16th 2007

Warmups
Treadmill: 8minutes moderate incline

Accessory
Sumo Deadlifts (small plates): warmups, 155(341)x3x2
Floor Press(paused): warmups, 105(231)x6, 125(275)x6, 135(297)x6x3
Sumo Deadlifts (against 2p+1m): warmups, 155x2x2

Supplementary
Db Extention: 16.5x6, 20x6, 23.5x6, 25.5x6x2
Decline bench band GM: 2m+2px10x5

Notes
Utterly toasted. Biceps are aching, possibly from the constant work in my elbow sleeves. The work was all comfortable, but in this fatigued state, it was just pounding out until finished.

Training - Thursday 15th 2007

Main move
Squat: warmups, 182.5(402)x3x3

Accessory
2board: warmups, 115(253)x5, 137.5(303)x4, 167.5(367)x3x2, 182.5x3x6
Box squats + purples: warmups, 127.5(281)x5x3

Supplementary
Db Flyes: 16.5x10x5
Pulldown abs: 66x10x3
Dips: 0x6x6

Notes
Utterly fatigued by the end of this session. No real pains beforehand, some slight stiffness, but the fatigue showed up quickly on the legs. 2board work was comfortable, considering I had no real leg drive available.

Training - Tuesday 13th November 2007

Warmups
Treadmill: 5mins moderate incline

Main Move
Sumo Deadlift: warmups, 190(418)x3x3
Bench (paused last rep): warmups, 105(231)x8, 115(253)x7, 125(275)x6, 135(297)x5, 145(319)x4, 157.5(347)x3x2, 167.5(367)x2x2, 177.5(391)x1x2, 167.5x2x2, 157.5x3x2, 145x4, 135x6, 125x8, 115x10, 105x12

Accessory
Sumo Deadlift to knees: warmups, 167.5x4x3

Supplementary
Db Flyes: 16.5x10x5
Decline bench band GM: 2m+2px10x4

Notes
I think I saw a deity (whose I do not know). The full CMS/MS bench marathon - 20sets - 92reps - from 50-85% 1RM. I was over it by the third set, let alone the final 5. I am going to be very sore.

Training - Monday 12th November 2007

Warmups
Treadmill: 5mins moderate

Main Move
Squat: warmups, 182.5(402)x3x2, 195(429)x2x2

Accessory
Bench+dM: warmups, 70(154)x5, 90(198)x4, 112.5(248)x3x2, 132.5(292)x3x6

Supplementary
Incline Flyes: 16.5x10x5

Accessory
Box squats: warmups, 150(330)x6x2

Supplementary
Leg Raises: 0x10x3
Stretch

Notes
Not enough sleep again, a weekends worth of Vista nightmares. Squat technique was spot-on, even with a garbage bar. Bench was good, but a little draining. Box squat are reinforcing my technique nicely.

Training - Friday 9th November 2007

Warmups
Treadmill: 10minutes moderate incline

Supplementary
Db OH press: 23x5, 30x5, 35x5x3
Incline press: 60x4, 80x4, 100x4, 120x4, 125x4x2
Dips: 0x8x5

Main Move
Sumo Deadlift: warmups, 180x2x3

Supplementary
Band GM: 2m+2px5x5

Notes
Stayed up too late, so I wasn't feeling completely on my game. Hammy came through the pulls fine. Everything was comfortable. Played around with conventional technique in between the GM sets.

Training - Thursday 8th November 2007

Warmups
Treadmill: 12minutes moderate - incline

Main Move
Bench (last rep paused): warmups, 167.5(367)x3

Accessory
3board (paused): 180(396)x2, 205(451)x2, 215(473)x2, 222.5(490)x2
Box squat + purples: warmups, 160(352)x3, 162.5(358)x3x2
Racklockout(3board height): warmups, 130(286)x4, 155x(341)4, 180x4, 185(407)x4, 190(418)x4, 180x4

Supplementary
Db Flyes: 20x10x5
Leg Raises: 0x10x3
Stretch legs

Notes
My left glute/hamstring tie-in area has been tender since Tuesdays deadlift work. I have been foam rolling the hell outta it, and I used a slightly higher box today to work around it. I was favouring the right side, but there was no real pain during the movement. 3board was not a max, but getting close, and lockouts felt reasonably comfortable. Will continue to work on the hamstring tonight and see how I feel for deadlifts tomorrow.

Training - Tuesday 6th November 2007

Accessory
Sumo Deadlift (small plates+mats): warmups, 155(341)x2x2

Main Move
Bench(paused last rep): warmups, 105(231)x5, 125(275)x4, 145(319)x3x2, 167.5(367)x2x3, 157.5(347)x3x2, 145x4, 125x6, 105x8
Sumo Deadlifts: Warmups, 190(418)x3x3

Supplementary
Db Flyes: 16.5x10x5
Decline bench band GM: 2px10, 2p+2mx10x3

Notes
I didn't even really feel sore, just a little stiff before the session. By the time I got part way through the bench marathon, the fatigue was showing up. Less reps than last week, but still hard to complete. I dropped the weight on deadlifts slightly (2.5kg), but it was far better than last week anyway. Rushed the other movements as I was running late.

Training - Monday 5th November 2007

Main Move
Squat: warmups, 182.5(401)x3x3

Accessory
Bench+dM: warmups, 80(176)x5, 100(220)x4, 122.5(270)x3x5
Box squat: warmups, 160(352)x4x2

Supplementary
Db Flyes: 20x10x5
Leg Raises: 0+mx10x2, 0x10

Notes
Technique has improved over last week, and the difficulty has decreased. The weights will be increased slightly next time to bring it up to just above the 80% mark. Bench was light, and box squats were good. The weekly volume is lower than last week, but its not the lowest. But the most surprising thing is that I expected to be beaten down by this training, yet I feel pretty good (touch wood).

Training - Friday 2nd November 2007

Warmups
Treadmill: 5minutes moderate/hard

Accessory
Sumo Deadlift (small plates): warmups, 145(319)x2x2

Supplementary
Incline Bench: 60x4x2, 80x4, 100x4, 120x4
Dips: 0x5x6

Accessory
Sumo Deadlift against dP+dM: warmups, 155(341)x2x2

Supplementary
Decline bench band GM: px5, 2px5, 2lpx5, 2p+2mx5x2

Notes
Felt strangely good today, where as normally I would feel like death warmed up at 6am on a Friday morning. Hips/knees were a bit stiff first thing, and getting to the lower position was difficult. I was planning to use the small 20kg plates, but went with the 15's instead, about 75mm/3" more ROM, I may add a plate under my feet to bring that up around 100mm/4". Lifts were comfortably considering I was contemplating lowering the deadlift weights, guess that will just be Tuesday to cope with the two days in a row that I have to do. I had originally gone to 2 doubled purples on my lockout work (deadlift against bands), but i had only grabbed 2/35kg db's to hold the bands, and when I stood up with the weights, the bands lifted the Dbs off the floor. Guess it was more than 70kg worth of tension... doh. I will do the purples next week, but I will add 2/57kg Db rather than the light weights. Was a nice week.

Training - Thursday 1st November 2007

Warmups
Treadmill: 5minutes moderate

Accessory
2board (paused): warmups, 115(253)x5, 135(297)x4, 160(352)x3x2, 182.5(401)x3x5
Box squats + purples: warmups, 157.5(347)x3x3
Racklockouts: 135x5, 155(341)x5, 180(396)x3x5

Supplementary
Db Flyes: 20x10x5
Leg raises: 0x10x3

Notes
Felt like it was going forever, but it wasn't really hard. Felt drained afterwards, especially before I had my breakfast/coffee. Elbows were being a bit funky at the start of the squatting, but after a few sets were playing nicely.

Training - Tuesday 30th October 2007

Warmups
Treadmill: 8mins moderate

Main Moves
Sumo Deadlift: warmups, 192.5(424)x2x3
Bench (paused last rep): warmups, 105(231)x6, 125(275)x5, 145(319)x4x2, 157.5(347)x3x2, 167.5(367)x2x2, 157.5x3x2, 145x4x2, 125x8, 105x10

Accessory
Sumo Deadlift to knees: warmups, 167.5x4x3

Supplementary
Db Flyes: 16.5x10x5
Band GM: 2px5, 2p+2mx5x4

Notes
Sore from yesterday. Deadlifts were possibly a tad too heavy, I will address that next week. The bench went well, fatigue set in on the downward stretch of the marathon. My numbers didn't make any sense, so I made it up as I went along, but I was definitely fatigued at the end.
I sit here, and I feel reasonably good considering two heavy days in a row, but I guess I will find out tomorrow how sore it has made me.

Training - Monday 29th October 2007

Warmups
Treadmill: swearing at the machine because it will not go past 2.5kmh

Main movement
Squat: warmups, 182.5(402)x3x3

Accessory
Bench+dM: 70(154)x5, 90(198)x4, 112.5(248)x3x2, 132.5(292)x3x5
Box squats(paused): warmups, 160(352)x4x3

Supplementary
Db Flyes: 13.5x10x5
Crunch: 0x10x3

Notes
My first day of a Shieko'esque routine. The warmups are different and the volume is reduced by ~1/2 on the top sets (rounded up, so what would be 5sets becomes 3sets). I went moderately sedate with my weight selection, but it still felt difficult as I haven't performed a whole heap of free raw squat work recently. Bench was good, and the second lot of squat work was good, but hard. Feeling reasonably good, but I will leave it for the remainder of the weeks work before I decide to say anything about it being 'easy'.

Training - Wednesday 24th October 2007

Main Move
Squat (Suit down): warmups, 250(550)x1
Sumo Deadlift (suit down): warmups, 150(330)x3, 175(385)x3,

Accessory
Sumo Deadlift (suit down) +Purple: 130(286)x3x3

Notes
The squat did not go as planned, but the low quality bar pitched the weight forward, making it difficult to get into position. I noticed something was off early during warmups, but it really stood out on my last warmup and only got worse with more weight on the bar.

Training - Tuesday 23rd October 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Side abs(each side): 2px12x3

Main Move
Comp Grip Bench(last rep paused): warmups, 190(418)x2, 190x1.5

Supplementary
Fat man pullups: BW+15x5x3, BWx5x2

Accessory
2board(paused): 112.5(248)x3, 135(297)x3, 160(352)x3x2, 182.5(401)x2x2, 192.5(424)x1x2

Supplementary
Db Extension: 21.5x10x3

Notes
A long weekend of good food and beer meant that I wasn't feeling spot on today. The majority of the work was good, the bench was OK, nothing great. The second rep of the last bench set hit the rack and bounced out of the groove, shouldn't have thrown it back quite so hard I guess. 2board was very easy.

Training - Thursday 18th October 2007

Accessory
Comp grip Bench+ dM: warmups (lots), 65(143)x3, 87.5(193)x3, 107.5(237)x3, 130(286)x2x2, 140(308)x1x3
Incline press: 75(165)x3, 90(198)x3, 105(231)x3, 120(264)x3x5

Notes
Stupendously tired. Sets were done and outta there.

IPF Open Mens and Womans World Championships

The International Powerlifting Federation's open world championships is currently on in Soelden, Austria.

Each day the results are updated on their webpage.

There is also daily (supposedly) updates of video, provided free by the IPF, just follow the onscreen instructions. You can even download the entire clips to your computer, however they are very large, which sucks for dialup.

Donations can also be made to help fund the video, from the IPF site.

Training - Tuesday 16th October 2007

Warmups
Treadmill: 10minutes moderate

Main Move
Squat (suit down): warmups, 235(517)x5
Conv Deadlift (belt): 145(319)x3, 165(363)x3
Conv deadlift + 1p (belt): 125(275)x3x3

Supplementary
Treadmill: 10minutes moderate

Notes
Still not feeling the best under the weights, but I took my time with my top squat set, doing individual reps, then breathing in between. By the end, my back was a hinge, and the tomato look to my face was rather distracting.

Training - Monday 15th October 2007

Warmups
Benches: 20x3x6
Pushdowns: 2px12x3
Rows: 2px20x3

Main Move
Comp grip bench: warmups, 185(407)x3x2

Supplementary
Fatman Pullups: 0x5x5

Accessory
Medium Grip 1board (paused): 170(374)x2x2, 190(418)x1x2, 170x2x2

Notes
Felt quite tired and not quite up to training, but I got through my work. Cut the extensions out of the workout as I had to get home. Comp grip bench appears to make it hard for me to lockout, predominantly due to the lack of speed off the chest. For the medium grip stuff that is heavier, the lockout is stronger.

Training - Thursday 11th October 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Sidebends (each side): 2px12x3
Pullaparts: px12x3

Main Move
Shirted Bench: warmups, 220(484)x1(1board), 230(506)xmiss groove, 220xmiss groove

Accessory
Shirted 3board: 240(528)x1, 257.5(567)x1

Supplementary
Overhead shrug: 20x12x3

Note
Not a great day. The shirt felt a lot tighter, obviously while my weight is slightly lighter than when I last used it, my shoulders must be bigger, as I could not get the shirt onto them correctly. Which means it bound up in a strange way. The swap between the board and no boards resulted in the shirt binding up earlier and going out of groove, so I pressed them early. The heavier of the shirted 3boards was very hard to get out of the rack, but rather easy to do.

Training - Tuesday 9th October 2007

Warmups
Treadmill: 8minutes moderate/hard

Main Move
Squat (suit down): warmups, 225(495)x5
Sumo Deadlift (suit up): warmups, 220x1, 240xstupid
Raw Conventional Deadlift: 180(396)x1

Notes
Squats were ok, although I noticed my knees comming in slightly. Deadlift sucked.

Training - Monday 8th October 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Woodchoppers: 2px20x3
Band Kelso's: 2px20x3

Main Move
Competition grip Bench(last rep paused): warmups, 180(396)x3x2

Supplementary
Fat Bar Chins: BWx5x5

Accessory
Medium grip 3board+luP (paused): 122.5(270)x5, 147.5(325)x4, 170(374)x3x2, 182.5(402)x2x3

Supplementary
Db Extensions: 20x12x4

Notes
Beginning of a volume deload week. The weights are relatively heavy, but the work was comfortable. Added bands to the 3board because it would have been pathetically easy without it.

Training - Friday 5th October 2007

Warmups
Treadmill: 20minutes moderate/hard

Supplementary
Chins: 0x5x2
Leg press (paused at bottom): 80x10, 180x10, 280x10
Tbar Row: 20x10, 40x12, 60x10
Standing rope row: warmups, 67x15x3
Shrugs: 100x5, 170x5, 200x5, 170x5, 100x5
Sully Zotmans: 15.5x10x2
Treadmill: 10minutes moderate

Notes
More of a HIT day than anything else, was nice overall.

Training - Thursday 4th October 2007

Warmups
Treadmill: 10minutes moderate
Pushdowns: 2px12x3
St Arm Pulldowns: 2px12x3
Facepulls: 2px12x3
Pulldown abs: 2px12x3

Accessory
Comp width grip Bench+dM: 60(135)x5, 82.5(181)x5
Comp width grip Bench+dM+LuP: 102.5(226)x3x2, 125(275)x3x6
Smiths Press behind Neck: 55x5, 65x5, 75x5, 82.5x4x5

Supplementary
Pushdowns: 30x10, 60x10, 54x10x2
RC Stuff: mx12x3

Note
Not quite firing on all cylinders today, but the weights went up fairly well. Pretty cold going into the gym, and never quite warmed up. The LuP in the bench is two purples looped around each other, then under the bench and over the bar ends. Doesn't add a lot of tension, and really only at lockout.

Training - Tuesday 2nd October 2007

Warmups
Treadmill: 10minutes moderate

Main Move
Squat (Suit down): warmups, 210(462)x5
Sumo deadlifts (Suit down no belt): warmups, 145(319)x5

Accessory
Sumo deadlifts + purple(Suit down no belt): 120(264)x3x3
Sumo Deadlifts + Puple+mini (suit up +belt): 120(264)x4, 145(319)x4, 167.5(367)x3x2, 190(418)x3x3

Notes
The day was fun enough, but hte suit has ripped me raw from all of the work, percentages were perhaps a little heavy for the final round of deadlifts, and the bands were setup differently, to start the tension higher up.

Training - Monday 1st October 2007

Warmups
Rows: 2mx12x3
Sidebends: 2mx12x3
Pullaparts: 2mx12x3
Pulldown: 2mx12x3
Benches: barx12x3

Main Move
Bench Press(last rep paused): warmups, 175(385)x5x2

Supplementary
Fat man pullups: BWx5x5

Accessory
2board (paused): 112.5x5, 135x4, 160x3x2, 182.5x3x2, 192.5x2x3, 182.5x3x2

Supplementary
Stretch and Foam roller

Notes
Was away for the weekend, and had to babysit the kids in the morning, so this was a late lunch workout, and was hard yaka. Bench was OK, not great, but the boards were good, but I was counting down the sets at the end, very hard. I will do some band work tonight for some active recovery.

Training - Friday 28th September 2007

Warmups
Treadmill: 10mintes moderate

Supplementary
chins: warmups, BW+15.5x5x2
Leg Press: 80x10, 160x10, 240x10, 260x10x2
Pulley Rows: stackx10x3
Standing row: stackx15x2
Machine shrugs (snatch grip): stackx12x3

Notes
Nothing there today, went through the motions. Hands are sore from the recent benching/deadlifting volume changes, so I mainly used straps.

Training - Thursday 27th September 2007

Warmups
Pushdowns: 2px12x4
Rows: 2px12x4
Pulldown abs: 2px12x4

Accessory
Smiths Press behind neck: warmups, 95x5, 100x5

Supplementary
Crunches: 0x12x4

Accessory
Comp grip bench + dM(paused): warmups, 62.5(138)x6, 75(165)x6, 92.5(204)x6x5

Supplementary
Pushdowns (lat bar): 54x10, 60x10, 66x8, 72x8
Cuban press: 195x12x3
L Flyes: 10x12x3
Sully Zotmans: 11.5x10x2

Notes
A nice day. The 100 on presses was hard, but strong. The bench was comfortable. However, I still feel like I have been hit by a truck.

Training - Tuesday 25th September 2007

Warmups
Treadmill: 6minutes moderate/hard

Accessory
Box squat (&mat+15's)+ Purples: warmups, 175(385)x5
Sumo deadlifts: warmups, 142.5(314)x5
Sumo deadlifts + purple: 112.5(248)x3x3
Sumo pull to Knees(suit+belt): 120(264)x4, 145(319)x4, 167.5(367)x4x5

Supplementary
Standing leg curl: 30x10, 42x10, 48x10x2, 42x10

Notes
Squats were hard, but mainly because the back never felt quite right. Deadlifts were hard as well for the same reason. Once the suit was on, the positioning got a lot better. I performed the last three sets with the suit up, and the positioning was far better than last week.

Training - Monday 24th September 2007

Warmups
Pushdowns: 2mx15x3
St Arm Rows: 2mx15x3
Facepulls: 2mx15x3
Sidebends: 2mx15x3

Main Move
Comp grip bench(last rep paused): warmups, 170(374)x5x2

Supplementary
Fat man pullups (bench grip): BW+10x5x5

Accessory
Medium grip 1board (mostly paused): 107.5(237)x5, 127.5(281)x4, 150(330)x3x2, 172.5(380)x3x6

Supplementary
Db Extension: 18.5x10x2, 18.5x12

Notes
Was not bad, but not great. The bench was fine, hard work but done. The 1board was hard from the get go, and it just wore on, but I got all sets done in the end, very hard work, quite pumped afterwards.

Training - Friday 21st September 2007

Warmups
Treadmill: 10mins moderate

Supplementary
Chins: BW+10x5x2
Leg Press (paused on pins): warmups, 140x10, 200x10, 240x10, 260x10, 280x10
Pulley Row: warmups, stackx10x3
Standing row: warmups, 72x15x3
Shrugs: 100x10, 160x5, 190x5, 160x8, 140x12

Notes
Hard, but good day. Was running late (again), but it all went well.

Thursday 20th September 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Pulldown abs: 2px12x3

Accessory
Smiths Press behind neck: warmups, 90x5x2

Supplementary
Crunches: 0x12x3

Accessory
Comp grip bench + dM(paused): warmups, 70(154)x5, 90(198)x4, 112.5(248)x4x4

Supplementary
Pushdowns (Lat-Bar): 54x10, 60x10, 66x10x2, 54x10
Cuban Press: 19.5x12x3
L Flyes: 8x12x2, 10x12

Notes
Late and tired, but I got it all done comfortably. Strength felt good considering only a few hours of real sleep.

Training - Tuesday 18th September 2007

Warmups
2minutes of slack treadmill

Accessory
Box squat (&mat+15's)+ Purples: warmups, 165(363)x5
Sumo deadlifts + purple: warmups, 132.5(292)x5, 107.5(237)x3x3
Sumo pull to Knees(suit+belt): 120(264)x4, 145(319)x4, 167.5(367)x3x2, 180(396)x2x5

Supplementary
Standing Leg Curls: 24x10, 36x10x3, 42x10x2

Notes
I was going to warmup more, but the treadmill was going fast, then slow, then fast, then slow, and all of the others were taken up with young girls. Squats were strong, and a lot better than last week, as were most movements. The pulls to the knee were good as well, getting the position with the suit got easier, and I put the straps up on a couple to aid in positioning. The straps up make me go out of position slightly, so I will work on that.

Training - Monday 17th September 2007

Warmups
Pushdowns: 2px12x3
Rows: 2px12x3
Pulldown abs: 2px12x3

Main move
Comp grip bench: warmups, 165(363)x5x2

Supplementary
Fat man pullups(chin grip): 5x5x5

Accessory
Medium Grip 3board (paused): 132.5(292)x4, 157.5(347)x4, 182.5(402)x4x4

Supplementary
Db Extension: 15x12, 21.5x12x4, 21.5x10

Notes
Just did not feel it today. I think the back was still tired from Friday's effort, because I couldn't seem to stay tight, or breathe for that matter. I got all of the sets I was planning to, so it wasn't all bad, but it just did not feel right. I also need to get more sleep.

Training - Friday 14th September 2007

Warmups
Treadmill: 12mins moderate

Supplementary
Chins: warmups, BW+6x5x2
Leg press (paused on pins at bottom): 100x10, 140x10, 180x10, 220x10, 240x10
Pulley Row: warmups, stackx10x3
Standing row: 42x15, 67x15x2
Shrugs: warmups, 140x5, 180x5, 140x10, 100x12

Notes
Rather tired. No carbs with my training drink because I had 'unplanned' carb-up yesterday. Legs are still sore, so the leg press wasn't maximal, but it helped get some blood flowing through them. I placed my feet high up, and flared my knees somewhat, to represent a squat/sumo type movement.

Training - Thursday 13th September 2007

Warmups
Treadmill: 10mins moderate/hard
Pushdowns: 2px12x3
Rows: 2px12x3
Woodchopper: 2px12x3

Accessory
Smiths Press behind neck: warmups, 80x5, 85x5

Supplementary
Crunches: 0x12x3

Accessory
Comp grip bench + dM: warmups, 70(154)x5, 92.5(204)x4, 112.5(248)x3x5

Supplementary
Pushdowns (V-Bar): 24x12, 45x12, 57x8x2, 45x12
L Flyes: 10x12x3
Cuban Press: 19.5x12x3

Notes
Nice enough day, but tired. Treadmill was hard due to sore adductors and hammies. Everything else was fine.

Training - Tuesday 11th September 2007

Accessory
Box squat (&mat+15's)+ Purples: warmups, 160(352)x5
Sumo deadlifts + purple: warmups, 120(264)x5, 100(220)x3x3
Sumo pull to Knees: 120x4, 145(319)x4, 167.5(367)x4x4

Supplementary
Standing Leg Curls: 30x10, 36x10x4

Notes
Rushed session. The box squats were hard, but I added a mat and 15's under my feet to give me depth, and I didn't adjust the weight correctly. I will either repeat this load next week, once I adjust to the squatting, or see how the warmups feel. The band on the sumo pulls was stretched from one foot to the other, but it didn't add a whole heap, but it wasn't meant to. All of those pulls were done as fast as I could do them. The pulls to the knees were different, I think I will add my "briefs" next week, to make sure the groove is correct. They were very hard work in the end, definitely am not used to it, and I suspect I will not be able to walk tomorrow with sore hamstrings.

Why does my coffee have to be downstairs?

Training - Monday 10th September 2007

Warmups
Pushdowns: 2px12x4
Rows: 2px12x4
Pulldown abs: 2px12x4

Main Move
Comp grip bench(paused last rep): warmups, 160(352)x5x2

Supplementary
Reverse grip prone row(narrow): 0x5x5

Accessory
Medium Grip 2board(paused): 125(275)x5, 147.5(325)x4, 170(374)x3x5

Supplementary
Db Extensions: 17.5x12, 21.5x12x3

Notes
First day of my new training block, and I did not sleep well. Training was OK, but by the time I got to the 2board I was starting to tire. Wore my belt during the benches, definitely helped me maintain pressure, however I will have to rethink my breathing pattern as the belt made that more challenging.

Training - Friday 7th September 2007

Warmups
Treadmill: 10minutes hard

Accessory
Box squats: 60xlots
Sumo deadlifts: 60xlots

Supplementary
Standing Rows: stackx12x3

Notes
Just a lot of practice with the box squats and pulls. Stretched the lower body but its still feeling tired and sore.

Training - Thursday 6th September 2007

Warmups
Treadmill: 20mins hard

Supplementary
Smiths Press behind neck + 2dM: warmups, 60x3, 40x8x3
Fat man pullups (narrow grip): 0x8x3
Lowerbody Stretching + Squat practice
Lowerbody stretching + sumo deadlift practice
Pushdowns: 40x8, 54x8x2

Notes
Light day as I am feeling drained from the two heavy days. Elbows are aching as well from the shirt. Feel reasonable following this session.

Training - Tuesday 4th September 2007

Warmups
Treadmill: 10mins moderate

Accessory
Box squat + suit bottoms: warmups, 180(396)x1, 220(484)x1, 260(572)x1, 280(616)x1
Free squat + suit bottoms: 180x2, 180x1
Sumo Pulls + suit bottoms: warmups, 180x1, 220x1, 260xhaha, 180x3

Supplementary
Treadmill: 10mins moderate/hard

Notes
First time I have really gone over 200 on squat for months, and it was a nice squat, not a maximum. Straps up would have put it over 300kg, and a bit more practice would help as the groove is not perfect. The sumo pulls were done in a much wider stance than last week, almost feet to the plates, and with this it enabled me to pull my hips under my body and get a good straight pull. The 220kg was comfortably easy compared to last weeks shocker, the 260kg should have gone, but I let my brain interfere with the lift. Practice will help majorly here.

Training - Monday 3rd September 2007

Warmups
Bandpushdown: 2mx15, 2mx20x2
Band Rows: 2mx15, 2mx20x2
Band sidebends (each side): 2mx15x3
Band pullapart: 2mx12x3
Band pulldown: 2mx12x3

Accessory
Shirted (EHPHD open) boards: warmups, 3board: 180(396)x1, 2board: 220(484)x1, 1board: 230(506)x1, 240(528)x1
Moderate grip Bench: 180x1

Supplementary
OH Shrug: 60x12x3

Notes
Moderately tired, but the day was mainly to learn the shirt. It was tight as hell across the shoulders, probably too tight, which means my shoulders/arms have not really shrunk since last time I used it (~8-9kg ago), but I put it on within a minute. The main problem was getting the shirt to touch the boards. 230kg touched the 1board, but it was untidy, which made the press wobbly. The 240kg was enough to stretch the shirt to touch properly, press was hard but strong. The way it felt, 250kg would have gone (maybe more) but I was done by that point.

Training - Thursday 30th August 2007

Warmups
Treadmill: 10mins moderate

Accessory
2board+Mini under bench (Paused & C.A.T.): warmups, 120x5x5

Supplementary
Pushdowns: 24x12, 42x12, 54x6
Lying Db Extensions: 15x12, 20x12x2
Fatman rows: (wide): 0x8x2, (narrow): 0x8x2
Lying RC: 7.5x8, 10x8, 11.5x8
Treadmill: 10mins moderate

Notes
Was awake for 1/2 the night, so I took it moderately easy. Compensatory Acceleration Training is the C.A.T. Tried a slightly different way to set up the bands, makes less tension at the bottom, but it was OK, the loads go up to fix that. Pushdowns were on a different machine to last week, and it was sticky/horrible.

Training - Tuesday 28th August 2007

Warmups
Treadmill: 10mins moderate/light

Main Move
Suited Sumo Pulls: warmups, 200x1, 215x1, 230x1
Suited Conventional Pulls: warmups, 202.5x1, 217.5x1, 232.5x1

Supplementary
Rows: 100x3x2, 140x3x2
Standing Leg Curls: warmups, 48x5x3
Isometric hyper-holds: topX10s+midx20s x2, add kg, repeat x1

Notes
I felt OK during the warmups on sumo, but getting into position with the suit on was a challenge. All lifts were hard, even the conventional which should be easy. I tried for a 232.5 after the suited stuff, but hell no, it was not going anywhere. Strength is waaaay down on these. Whether its due to the suit messing with me or not, it still sucks.

Training - Monday 27th August 2007

Warmups
Pushdowns: 2mx12x3
Rows: 2mx12x3
Woodchoppers: 2mx12x3
Pullaparts: 2mx12x3
Pulldowns: 2mx12x3

Main Move
Shirted bench (blast) Comp grip: warmups, 185(407)x1, 195(429)x1, 205(451)x1, 190(418)x1, 200(440)x1, 210(462)x1, 195x1, 205x1

Supplementary
Smith's Press behind neck: warmups, 75x3, 85x3, 95x3
Smith's JM press: warmups, 65x5, 75x5, 80x5

Notes
Playing with a shirt today. The grip was wide ring finger on the ring, and this is not my best position. Even jacked up as much as I could, I could touch with just the bar, but it offered support to the shoulders during the movement. The 210 was comfortable, I was going to go to 215 for the third wave, but I touched the rack on the 205 and it took forever to lockout, so I called it early. The other work was done in the smiths machine, because its safer on my joints than bothering with the stupid bars I have to use.

Training - Friday 24th August 2007

Warmups
Treadmill: 10mins moderate

Accessory
Box jumps (3 absorbed, 3 rebound): box x2x6
Split jump: 0x2x2

Supplementary
Kneeling squats: warmups, 100x8, 140x8, 160x8
Shrugs: warmups, 140x8, 160x8, 170x8
Standing row: warmups, 77/stackx12x3

Notes
Felt reasonably good, especially on the weights side of the workout. Kneeling squats felt a ton better than last weeks effort, and now my only hope is that my butt doesn't get excessive DOMS like last week...

Training - Thursday 23rd August 2007

Warmups
Treadmill: 10mins
Band pullaparts: 2mx15x3
Band Pulldowns: 2mx15x3
Band Shrugs: 2dMx12x3

Accessory
Bench+dM: warmups, 60x3x9 (three grips)
Closegrip 2board+dM: warmups, 120x5, 130x5, 140x5

Supplementary
Pushdowns: warmups, 54x5, 60x5, 66x5, 72x5
Pulldowns: warmups, 84/stackx8x2
Supinated pulldowns: stackx8
Pulldown abs: 66x12x3
Woodchoppers: 24x12, 30x12x2

Notes
Rather cold this morning, so the treadmill helped warm me up somewhat. Bench with the mini's was nice and fast, and i used them into the 2board because it was easier than loading more weight on the bar. Surprisingly my best 2board against the mini's, with a medium grip, is 152kg, so the strength has come up a tad more since then, especially as the 140 was not a max weight.

Training - Tuesday 21st August 2007

Warmups
Treadmill: 10mins moderate

Accessory
Reverse Green band Sumo Pulls: warmups, 205(451)x1x4

Supplementary
Tbar Rows: warmups, 60x5, 70x5
Single leg Leg Press: 60x8, 80x8, 70x8
Standing leg curl: 30x8, 36x8x2
Standing cable row: 122x8x3

Notes
Sumo was OK, would have preferred to use my suit but the reverse bands were close enough. No belt, but it felt surprisingly good. Will still require a lot of technique work to get the movement correct.

Training - Monday 20th August 2007

Supplementary
Cycle: 25mins moderate/light

Notes
Feeling fat

Training - Monday 20th August 2007

Warmups
Band pushdowns: gx12x3
Band Rows: gx12x3
Band reverse bench: gx12x3
Band pulldown: 2mx12x3
Band pullapart:: 2mx12x3

Accessory
Widegrip Reverse Green bench: warmups, 200(440)x2, 205(451)x2, 210(462)x2x2, 212.5(468)x2

Supplementary
Press behind neck: warmups, 80x5, 87.5x5
JM press (to 2board): warmups, 60x5, 70x5, 75x5
Treadmill: 10mins light

Notes
Strong day, felt a bit rough during warmups, but strong on the weights. Probably was not quite as heavy as I should have gone, but the loads were guessed for the reverse green bench.

Training - Friday 17th August 2007

Warmups
Treadmill: 10mins mod/hard

Accessory
Depth Jumps: warmups, box2x6 (3 rebounded, 3 absorbed)

Supplementary
Kneeling squats: warmups, 60x8, 100x8, 140x8
Shrugs: 100x8, 140x8x3
Standing Cable Row: 52x12, 66x12, 77/stackx12
Forearm holds: upto 52.5kgxlots
Sumo practice

Notes
A nice little day. Depth jumps were a bit hard on the knees, but otherwise OK. The other work is just rep work, so nothing insane. I have been working on my sumo position, which basically is setup the same as my position on a box squat. Since i have a longer torso, my feet are back slightly from the bar, enabling my knees to come forward slightly, then as I start my pull, my knees come back slightly as I am pulling, and then it all goes straight up. Now all I have to see is if 1) I can maintain this with heavier loads 2) I can get flexible enough to make the position comfortable 3) I can get to this position with a belt and suit on.

Training - Thursday 16th August 2007

Warmups
Db Bench: 20x12x3
Db Row: 20x12x3
Band Pullapart: 2mx12x3
Band Pulldown: 2mx12x3

Accessory
Bench+dM: warmups, 60(135)x3x6
Closegrip 2board: 150(330)x5, 160(352)x5x2

Supplementary
Pushdowns: warmups, 42x8, 54x8, 60x8
Pulldowns (neutral grip): 60x8, 84/stackx8x3
Pulldown abs: 66x12x3

Notes
OK morning. Triceps/shoulders were tired, but that's to be expected when adjusting to one day earlier training. The benches were done with a wide (shirt) grip, and my normal grip. With the wide, I have problems fixing my shoulders where they should be (doesn't help that the bench is shiny) so I practiced a little with a few bar only movements.

Training - Tuesday 14th August 2007

Warmups
Band GM's: 2mx12x4

Accessory
RDL(no belt): warmups(lots), 190(418)x2x5

Supplementary
CS rows: 0x10, 20x10, 40x10, 50x10
Hip Sled: warmups, 240x10x3
Standing Leg curl: 24x10, 30x10x2
CV High Rows: 48x10, 54x10x3
Treadmill: 10mins light

Notes
It was harder than it should have been for the deadlifts, but the load was a guesstimate, taking what I was capable of last time, and taking a bit off for lack of training and lack of belt. Hip Sled, aka leg press (but sounds cooler), was performed to my conventional deadlift leg position.