Training - PR Tracking - Lifts as of 30th April 2007

Bench Moves

Full Range
Equipped Bench: 225(496)x1 - Hybrid shirt
Bench Press: 212.5(468)x1
Close Grip Bench Press: 200(440)x1
Bench+Doubled purple: 130(286)x1
Bench+Doubled Monster Minis: 160(353)x1

Board Work
Wide Grip 1board: 217.5(479)x1
Wide Grip 2board: 222.5(490)x1
Wide Grip 3board: 245(540)x1
Wide Grip 4board: 260(573)x1
Medium Grip 1board: 190(418)x1
Medium Grip 2board: 220(485)x1
Medium Grip 3board: 212.5(468)x1
Medium Grip 4board: 232.5(512)x1

Squat/Deadlift Movements

Squat - All belt only
Back Squat: 245(540)x1
Box squat: 272.5(601)x1
Box squat + Greens: 210(463)x1
Box squat + Purples: 235(518)x1

Deadlift - All belt only
Conventional Deadlift: 275(606)x1
Deadlift + 1double Purple: 230(507)x1
Deadlift + 2double Purple: 207.5(457)x1
Sumo Deadlift: 240(529)x1
Reverse Green Deadlifts: 280(617)x1

Assistance
High Box squat: 320(705)x1
Good Morning: 227.5(501)x1
Concentric Good Morning: 200(440)x1
Pin Pulls (knee): 320(705)x1

Training - Friday 27th April 2007

Warmups
Bandpushdown: px12x3
Band Row: 2px12x3
Band Pulldown abs: 2px12x3

Main move
Bench: warmups, 180(396)x1x2, 205(451)x1, 212.5(468)x1

Accessory
Wide Grip 3board: 200(440)x1, 220(484)x1, 232.5(512)x1, 240(528)xfunny
Bench: 180x1

Supplementary
Treadmill: 5mins

Notes
Felt reasonable. 205 was strong, 212.5 was uneven and sloppy, but I will take what I can get. 3board was a practice for the next cycle, with an easy 232.5, but by the time I got under 240 I was already done for the day. Almost dropped it on myself during the unracking, then it went down, moved up by a mm and then stopped.

All good for the next training cycle. I was going to implement 3board into the training, but with the current result, I think 2board is a better idea.

Training - Wednesday 25th April 2007

Supplementary
Walk: 25mins light

Notes
Wen't for a walk with wifey and kids.

Nice night.

ANZAC Day

Today in NZ it is ANZAC Day, or the day to commemorate Australian and New Zealand military forces past and present. The major focus is around the Australian New Zealand Army Corps, who were involved in the Battle of Gallipoli, during 1915, in World War One. A place where 2,700 New Zealanders, and 8,700 Australians met their deaths on the muddy beaches and hills on coastal Turkey.

The day is marked by wearing poppies, a tradition taken from Remembrance Day, or Armistice Day, celebrating the end of World War One.

Two years ago, I had the privilege of visiting the National War Memorial, in Wellington. I visited just prior to ANZAC Day, so it was a rather quiet, sombre place. At the entrance to the building is the Tomb of the Unknown Warrior (the bit with the crosses on it), an unknown New Zealand Soldier from World War One

Inside the building is the Hall of Memories, with commemorative areas to the New Zealand soldiers that have died during international conflict, listed in the Rolls of Honour kept within the building.

As a child, I had never much involvement with ANZAC Day, but had an understanding of what its past involved. I find as I have aged, as has my knowledge of the sacrifice that New Zealand provided to the major wars that plagued our planet through the 20th century. The nationalistic pride for ANZAC Day appears to have evolved in the last few years, I find this especially good, since a large number of the old surviving soldiers are no longer with us.

Lest We Forget

Training - Tuesday 24th April 2007

Warmups
Gaint set
Pushdown: 66x12x3
Standing row: 66x12x3
Pulldown abs: 66x12x3
St arm pulldown: 66x12x3
Pullthrough: 47x12, 67x12x2
Pushups: 0x12x3

Accessory
Ballistic Bench: warmups, 40x3x3, 45x3x3, 40x3x3
Plyometric pushups: 0x3x3

Supplementary
Treadmill: 20mins moderate

Notes
Trained a day early due to ANZAC day tomorrow. Getting better at the ballistic movements, and this was the best week for plyometric work so far. Speed and comfort in the movements was much improved.
A good sleep helped as well.

Training - Monday 23rd April 2007

Warmups
Giant set
Pushdowns: 66x12x3
neutral grip facepull: 66x12x3
Pulldown abs: 66x12x3
St arm pulldown: 66x12x3
Pushups: 0x12x3
L Flyes: 12x12, 18x12x2
Pullthrough: 66x12x3

Main Move
Bench: warmups, 167.5(367)x3x3

Supplementary
MS Chins: 0x20
MS Cluster legpress: warmups, 230x(3s)21
MS Standing Leg Curl: warmups, 42x20

Notes
I benched on a free bench this week. Very low, quite hard to get into position. The bar was screwed and none of it felt good. I need to buy my own bar.

Training - 22nd April 2007

Supplementary
Walking: 30mins

Notes
Nighttime walk around the 'hood

Training - 20th April 2007

Warmups
Giant set
Band pushdown: px15x3
Band Row: 2px12x3
Band Sidebends: p eachsidex12x3
Band Pulldown abs: 2px12x3
Pushups: 0x12x3
Band st arm pulldown: 2px12x3
Band Zerchers: 2px12x3
Band Pullaparts: px12x3

Main move
Bench: warmups, 180(396)x1, 190(418)x1, 200(440x1), 182.5(402)x1, 192.5(424)x1, 202.5(446)x1, 185(407)x1, 195(429)X1, 205(451)xTF

Accessory
Closegrip paused: 100(220)x12

Supplementary
Stretching

Note
Felt OK, nothing amazing. The lifts got better by the second wave, and into the third. The final lift was a technique failure rather than strength per se. Came off the chest fast, but the right forearm lagged slightly, either due to the rolling of the bar, me being useless or something like that. So the left arm went almost straight to lockout while the right was trying to drag itself into position. Attempted to right it, but racked the left and dropped the right on the pins. Would have tried it again, but I was done for the day. After that even the 100x12 on closegrip felt hard.
This was the first frost of the year, so I had a hard time getting, and keeping, warm during the session. I need a bit more training gear.

Training - Wednesday 18th April 2007

Warmups
Giantset
Band pushdown: px12x3
Band facepull: px12x3
Band Pulldown ab: px12x4
Fatman pullup: 0x12x3
Pushups: 0x12x3
Band Hip extension: px12x3
Band pullapart: px12x3

Accessory
Ballistic bench: warmups, 40(88)x3x9
Plyometric pushup: 0x3x3

Supplementary
MS Pendlay Row: warmups, 135x8
MS leg Press: warmups, 310x8
MS single Leg Curl: warmups, 36x8

Notes
Went far better once warmed up. I dropped the ballistic load down this week to enable me to be as fast as I could. MS work is getting heavy. I will decide where this is going to head after my 'break' next week.

Training - Monday 16th April 2007

Warmups
Giant set
Band pushdown: px12x3
Band Facepull: px12x3
Band St arm pulldown: px12x3
Band Pullaparts: px12x3
Band sidebends: px12x3(each side)
Pushups: 0x12x3
Band Zerchers: 2px12x3

Main move
Bench: warmups, 175(385)x1, 185(407)x1, 195(429)x1, 177.5(391)x1, 187.5(413)x1, 197.5(435)x1

Accessory
Liftouts: 220(484)x1, 240(528)x1

Supplementary
MS Leg Press: warmups, 250x12
MS Standing leg curl: warmups, 46x12
MS Chins: warmups, +10x12

Notes
Felt off, but otherwise I did the lifts. Couldn't put the right arm in the right position. MS work was good.

Training - Friday 13th April

Warmups
Giant set
Band pushdown: px12x3
Band neutral facepull: px12x3
Band straight arm pulldown: px12x3
Band pullaparts: px12x3
Band pulldown abs: px12x3
Pushups: 0x12x3
Band GMs: 2px12x3

Main move
Bench: warmups, 190(418)x1, x1, x1, x1

Accessory
Medium grip 3board: 180(396)x3x2, 190x3

Supplementary
Stretch shoulders
MS Single arm cable row: warmups, 60x20
MS Standing leg curl: warmups, 42x20
MS Single Leg extension: warmups, 60x20

Notes
Could tell it was going to suck from when I got up. I could have slept on the bench when I got there. Shoulders ached through the entire thing, 190 off 3board was comfortable, but the joints did not appreciate it.

The boards will be dropped next week.

Training - Wednesday 11th April 2007

Warmups
Giant set
Neutral grip facepull: 54x12x3
Pushdown: 54x12x3
Pushups: 0x12x3
Pulldown abs: 54x12x3
St arm Pulldowns: 54x12x3
Band pullaparts: px12x3
Pullthrough: 66x12x3

Accessory
Ballistic bench: warmups, 52.5(115)x3x7
Plyometric pushup: 0x3x3

Supplementary
MS Pendlay Row: warmups, 130x8
MS Leg Press: warmups, 300x8
MS Leg Curl: warmups, 32.5x8

Notes
Hard day. Joints ached and required a ton of warmup, including my wrist. Speed was OK, nothing fantastic but OK. MS work was getting heavy, but it felt good.

Training - Monday 9th April 2007

Warmups
Giant set
Band neutral facepull: px12x3
Band pushdown: px12x3
Pushups: 0x12x2 + medballx12x2
Band pulldown abs: px16, px20, px24
Band pullaparts: px12x3
Band Seated GM: 2px12x3

Main Move
Bench: warmups, 180(396)x3, x3, x2, x2, x2, x3

Accessory
Medium grip 2board: 170(374)x3, 182.5(401)x3, 190(418)x2
Liftout: 222.5(490)x1, 232.5(512)x1

Supplementary
MS Leg Press: warmups, 250x12
MS Standing Leg Curl: 42x12
MS Chins: 5x12

Notes
Speed was good, reps were good, don't think I have done that much for that many reps at 180 before. I stopped early on the last set of boards as I was toasted.

Training - Thursday 5th April 2007

Warmups
Giant set of
Band neutral facepulls: px12x3
Band pushdowns: px12x3
Pushups: 0x12x3
Band St arm pulldown: px12x3
Band pulldown abs: px12x3
Band GMs: px12, 2px12x2

Main move
Bench: warmups, 177.5(391) x3, x3, x2, x2

Accessory
Medium grip 3board: 170(374)x3, 180(396)x3, 190(418)x3
Liftout: 230(506)x1x2

Supplementary
MS single arm rows: 54x20
MS Single leg extension: 54x20
MS standing leg curl: 30x20
MS Cluster (3's) Calf raise: stackx20
MS Cluster (3's) preacher curl: 24x20

Notes
Did not feel good today. Tired from a late night, but the weights were fine, I just have no speed. I'm guessing that will take a few weeks to arrive :)
Once again, the boards were solid, and comfortable. I think the most i have done for a triple medium grip is 200(440), so its not that far away.

Training - Tuesday 3rd April 2007

Warmups
Performed in a giant set
Band neutral facepull: px12x3
Pushups: 0x12x3
Pushdowns: 66x12x3
St arm pulldown: 66x12x3
Pulldown abs: 66x12x3
Hammer curls: 48x12, 60x12x2
Pullthroughs: 66x12x3

Accessory
Ballistic bench: warmups, 40(88)x3x8
Plyometric pushups: 0x3x3

Supplementary
MS Pendlay Row: warmups, 120x8
MS Leg Press: warmups, 280x8
MS Leg Curls: 24x8, 30x8
Stretch

Notes
Warmup was lots of work but good. Speed felt fine on ballistic, worked my way towards doing a drop/catch/throw procedure, meaning that the only time the bar was "really" in my hands was during the turn around. MS stuff toasted me again.

I have been extremely hungry following these session, but adding in the leg/back work will drain more energy.

Training - Monday 2nd April 2007

Warmups
Band neutral grip facepull: px12x3
Pushups: 12x3
Band Pushdowns: px12x3
Band St Arm pulldown: px12x3

Main Move
Bench: Warmups, 167.5(367)x3, x2, x2, x2, x2

Supplementary
Medium grip 2board: 160(352)x3, 170(374)x3, 180(396)x3

Accessory
MS Chins: 0x12
MS Leg Press: Warmups, 240x12
MS Standing Leg Curl: Warmups, 36x12

Notes
First day back, everything felt off, no speed. I don't think I will pause the bench on this cycle, as the new grip is enough to muck everything up. I am approximate 1finger each side wider, which made the groove go to garbage. 2board felt OK, if a slight bit off. MS work got me sweating like a pig.

As this week is a short week, I will be training again tomorrow, and then again on Thursday.