Training - Monday 28th May 2007 - Pt 2

Supplementary
Stretching
Shoulder stability stuff

Notes
Adding in some additional shoulder stuff to help with the tendonitis. Felt better afterwards, will see how it goes.

Training - Monday 28th May 2007

Warmups
Giant set
Overhead extension: px12x3
Curls: px12x3
Pullaparts: px12x3
One arm row (each side): px12x3
L Flyes: 8.5x12x3

Main Move
Bench: warmups, 172.5(380)x3x3

Supplementary
Overhead shrug; barx12, 40x12, 50x12x2
Med ball pushup: 0x8(each side)x4
One arm rackpull(eachside): 50x1, 80x1, 100x1, 80xholdx3
Neutral grip facepull; 48x12, 60x12, 66x12x2
L Flyes: 12x12, 18x12x4
Grip holds(fat end): 36x10s, 48x10s, 60x10s, 66x10s
Handle Hold(open hand): 66x10sx5
Stretch
Treadmill: 25mins moderate

Note
Shoulder still being a pain. Its not an issue on bench if I put my shoulder into the right spot. I will take it as it comes. Lots of shoulder health stuff, but it was more the pulling with the bicep that is causing the issue. Was getting better, but obviously I was sleeping on it a bit last night. Weights were easy on bench. I have backed off back training due to the pain from pulling movements.

Training - PR Tracking - Lifts as of 25th May 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: 225(496)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 25th May 2007

Warmups
Giant set
Pushdowns: 2px15x3
Chest/press: px15x3
Starm rows: 2px15x3
Curls: px12x3
Pullaparts: px20, 2px12x2

Accessory
2board: warmups(fullrange), 200(440)x1, 210(462)x1, 220(484)x1, 205(451)x1, 215(473)x1, 225(495)x1
Liftouts: 255(561)x1
Closegrip: 100(220)x20

Supplementary
Stretch
Treadmill: 20mins mod/light

Note
Bicep tendon was still hurting, so even so this was a good day with a new PR off 2board, it wasn't my best mentally, as the pain makes me into a tentative pussy. The 225 was good, and I am good for way more, the liftout was OK except the pain.

Training - Wednesday 23rd May 2007

Warmups
Gaint set
Pushdowns: 2px15x3
Rows: 2px15x3
Fatman rows: 0x15x3
Pushups: 0x15x3
Zerchers: bar+dPx12x3
Band sidebends: px12x3 each side

Accessory
Ballistic bench: warmups, 42.5(94)x3x3, 47.5(105)x3x3, 52.5(116)x3x3
Plyometric pushups: 0x3x4
Box jumps: warmups, highbox x2x4
Depth jump: highbox x4x3
Box squats(Plus purples): 60(135)x2x2, 100(220)x2x2

Supplementary
Stretch
Band GMs: 2px20x3

Note
Left hand bicep tendon is inflamed, so this didn't really feel that great. Speed was good considering. Will have to lay off the curls for a bit, combining them with lots of benching = pain. Depth jumps were good until I landed on my heel, so I went around for another rep and kicked the box over like an idiot. Picked it up and carried on with what I was doing. Box squats were done sitting waaay back, and my back protested at this.

Training - Monday 21st May 2007

Warmups
Giant set
Pushdowns: 2px12x3
Pulldown abs: 2px12x3
Pulldowns: 2px12x3
St arm pulldowns: 2px12x3
TKE: px12x3
Curls: px12x3
Woodchoppers: px20x3

Main move
Bench: warmups, 182.5(402)x1, 192.5(424)x1, 202.5(446)x1, 185(407)x1, 195(429)x1, 205(451)x1

Supplementary
MS Pendlay Row Clusters: warmups, 100x(3)30
MS Chins: 0x12
MS Ezy Curl Cluster: warmups, 45x(3)24

Note
Did not have a great sleep, and the stomach was not feeling well after an excessive weekend. Then I forgot my pushups as a part of my warmup, so my lifts did not feel quite right. The best lift of the day was 205, technique was spot on, speed good and lockout very strong. 202.5 was pathetic in comparison. Pendlays left me lying on the ground breathing hard but it got better from there.

MotoGP 2007 - France

The Third Free Practice has taken place at Le Mans, with the top ten separated by under half a second. Rossi is back in eight position, 0.269seconds down on the top position, held by Suzuki's John Hopkins.

Colin Edwards is sitting in 5th position, hopefully with the ability to convert this into another podium finish. Watching Colin riding a Yamaha is still some what strange, I remember seeing him ride the #45 YZF750 in World Superbikes back in the mid '90s. He has come a long way since then.

Training - Friday 18th May 2007

Warmups
Giant set
Pushdowns: 2px12x3
Standing Rows: 2px12x3
Sidebends(eachside): px12x3
Pulldown abs: 2px12x3
Zercher: dPx12x3
Pushups: 0x15x3
Pullaparts: px12x3
Curls: px12x3

Accessory
2board: Warmups(full range), 207.5(457)x2x4
Liftouts: 247.5(545)x1x2

Supplementary
Stretch
MS Pendlay Rows (cluster): warmups, 100x(3)21
Lflyes: 12x12, 18x12x4
Stretch

Notes
Day was ok, right shoulder is feeling a little beat. 2board was comfortable, groove wasnt perfect, neither was body positioning, but weight was easy. Liftouts were rather heavy. The pendlays were good, but I stopped at the 21reps as my stomach contents would have made a visit to the floor if I continued.

Training - Wednesday 16th May 2007

Warmups
Giant set
Pushdowns: 66x15x3
Standing rows: 66x15x3
Pulldown abs: 66x15x3
Pushups: 0x15x3
Hip extension: stackx20x3
Pulldowns: stackx12x3

Supplementary
MS Standing Leg curl: warmups, 48x30
MS leg Extension: warmups, 54x20

Accessory
Ballistic bench: warmups, 40x3x3, 45x3x2, 50x3x2, 45x3x2
Plyometric pushups: 0x3x4

Supplementary
MS Leg curl (cluster): 42x(3)30
MS Leg Extension (Cluster): 72x(3)30
MS Ezy Curl (Cluster): 40x(3)30

Note
Not up to it today, but it was reasonable, except for people using my equipment when I wanted it.

Training - Monday 14th May 2007

Warmups
Giant set
Pushdown: 2px12x3
Standing Row: 2px12x3
Pulldown abs: 2px12x3
Pulldowns: 2px12x2, 2px20
Zercher: dPx12x3
Curl: px12x3
Pullapart: px12x3

Main Move
Bench: warmups, 187.5(413)x3x2, 187.5x2, 187.5x1x2

Supplementary
MS Cluster Db Row: 57.5x(3)24
MS Cluster Ezy Curls: 30x(3)30
Stretch

Note
I felt fatigued going into this, as the sleep over the weekend was not the best. It definitely showed in the lockout strength that dropped off quickly. Speed off the chest was fine, but I was just not recovered from the board work on Friday, or the deadlift for that matter.
I will make a definite effort next week to work on recovery. Weight is good.

Ducati Hypermotard

Motorcycledaily.com presented an early ride review of the Ducati Hypermotard.

Looks like a really funky toy, but the picture (I pasted below) of Ruben Xaus playing looks far better than anything I could ever possibly think of doing. Well, I could probably do it, promptly followed by a trip down the road.

Training - Friday 11th May 2007

Warmups
Giant set
Pushdowns: 66x12x3
Standing row: 66x12x3
Pulldown abs: 66x12x3
St arm pulldowns: 66x12x3
Pushups: 0x12x3
Band TKE: px12x3

Supplementary
2board: warmups (full range), 190(418)x4x4, 190x2
Lift out: 230(506)x1
Deadlift + 2dP: 60x5x2, 100x5, 140x5, 160x3

Notes
Not a bad day. They have bolted my rack down !! yaaaaaay
Lifts were good and strong, last rep on each set was the hardest, for some reason. I didn't feel like MS work, so I did a few sets of deadlifts.

Training - Wednesday 9th May 2007

Warmups
Giant sets
Pushdowns: 2px12x3
Facepulls: 2px12x3
Fatman rows: 0x12x3
Pushups: 0x12x3
Woodchoppers: 2px20x3
Band stomps: px12x3
Band TKE: px12, 2px12x2

Accessory
Ballistic Benching: warmups, 40(88)x3x3, 50(110)x3x3, 45(99)x3x3
Plyometric pushups: 0x3x4
Box jumps: warmups, box x2x4

Supplementary
Treadmill: 15mins moderate

Notes
I have a goal for ballistic benching now. I want the bar to hit the top of the smiths machine with no weight added. I also have a landmark to gauge my 'speed'. I set a height goal on a pin, and then attempt to hit it with each throw.
Day was good, speed was good.

Training - Tuesday 8th May 2007

Supplementary
Walk: 30mins moderate

Notes
Lovely night, dark and clear.

Training - Monday 7th May 2007 (p.m. session)

Warmups
Pushdowns: 66x12x3
Facepulls: 66x12x3
Rev grip Standing row: 66x12x3
Pulldown abs: 66x12x3
Pushups: 0x12x3
Pullthrough: 3sets to stackx12

Accessory
MS pushdowns: 57x20
MS Chins: 5x15
MS single leg leg press (machine): warmups, 80x21
MS Standing leg curl: warmups, 48x20
MS Db Row: 57.5x20
Treadmill: 5mins

Notes
This was hard and I obviously underestimated the carb requirement for a second session. Now I am toast.
I only did 15 on the chins, because the handle on the pushdowns obviously cut off blood flow to the hands, cos I had pins'n'needles in my hands during the set, that got slowly worse during the set.

Training - Monday 7th May 2007 (a.m. session)

Warmups
Band pushdown: 2px12x3
Band Row: 2px12x3
Band Sidebends: 2px12x3
Band Starm Pulldown: 2px12x3
Pushups: 0x12x3
Band Zercher: dPx12x3
Band Pullapart: px12x3

Main Move
Bench: warmups, 172.5(380)x4x4

Notes
Split today into two sessions, because I mucked around reading the Peter Jackson Biography for too long this morning, but still had to be at work by 9am. Bench was ok, speed off the chest was good, lockout sucks but that is to be worked on this cycle.

Best Town Bike

I do most of my travelling in and around town, and this type of riding has its own requirements and usefulness.

While most of the world is currently in a horsepower/capacity war, most of it is absolutely useless around town. Sure 150+hp and 165kg weight is great fun, but absolutely useless in an area ridden with potholes, slick surfaces and tin tops trying to kill you.

I ride a scooter, which is an absolute ball around town, but 50cc just does not offer enough power, and the fuel economy, while good, is not as good as it should be. I think this is predominantly due to the amount of weight the poor little thing has to haul around on a day to day basis, as well as the time it spends at higher speeds than it should be.

I contemplate getting a different machine (even if dollars do not allow it), but trying to pick 'The Best' bike for around town is an interesting idea.

Scooters offer a lot, especially in the ability to throw a bunch of stuff under the seat and just go. Their 'twist and go' setup is also mega-easy to move in and around traffic. However the smaller scooters are gutless, and the larger scooters are fat.

Sports bikes are relatively worthless. Hard on the wrists and too much power for their own good. These type of bikes cannot really be ridden 10/10th's anywhere in New Zealand, unless you visit a racetrack. Tyres are expensive, chains are expensive and get a hammering around town and all the routine maintenance related with them.

'Naked' bikes are a major option. They are upright, typically tuned for more midrange, and less peaky power. However, they also have expensive tyres, chains and the likes. The natures of the bikes are good, especially with the wide high handlebars allowing for ease of use around traffic. The likes of the KTM SuperDuke opens up the V-Twin nature, but they are awfully powerful, fun in specific areas, but not for day to day use.

One of the major options is a trail bike, not with the knobblies, but with road tyres. Unfortunately most of these beasts run rather odd sizes of rims, with 19-20" front ends being moderately common. However, with the increased popularity of the SuperMotard bikes, the availability of relatively simple, single cylinder, sports focused trail bikes, with 17" wheels, long travel suspension, wide bars and easily accessible torque. Most of the currently available products are relatively hard focused, but if the Japanese manufacturers, or the Korean/Chinese new entrants kick in, their popularity will rise. Suzuki offer the most competent current generation product, with their DR-Z400SM, a water cooled, 400cc bike with a curb weight of ~150kg wet and provides moderate power, with a top end around 140-160kmh.


There is also a rumor that Hyosung (Motors and Machinery), a Korean motorcycle manufacturer who also produce a number of 'cheap' motorcycles, will release a new 450cc SuperMotard bike this year. Hyosung are in the process of releasing a 450cc water cooled quad into the market (supposedly May). Hyosung's skills are certainly increasing, and if this is well produced, could be a very interesting addition to the market.

A Film-maker's Journey

I picked up a copy of this biography the other week at The Warehouse, for a pretty reasonable $14.95 (yay, sales). The authorised biography of Peter Jacksons life, written by Brian Sibley is an "insight into the life and career of the award-winning director, from his childhood film projects up to "King Kong", together with Jackson's revealing personal account of his six-year quest to film "The Lord of the Rings"."

I have been too busy to read a lot of it, but the parts i have read so far reminds me of two other biographies I have read in the past. Both of the biographies of John Britten and Burt Munro offer a view of very similar people. All of them share the same one minded vision, the ability to recruit followers to aid them, and the overall passion towards the end goal. Peters passion was just a tad larger, and resulted in greater returns ($$) than the other two.

I have read a number of biographies in the past couple of years, including the two Tim Hanna books mentioned above, the typical trend is motorcycles, but all are interesting reads in their own right.

MotoGP 2007 - China

I have been slack updating the MotoGP rounds here, but thats mainly because I do not often get ot view them live, or even follow them 'live' via the web, but the China round allowed me to follow a tad easier, as its not run in the middle of my night.

But, another race down and another second place finish for Rossi. Rossi's ability to perform a top lap was shown quite clearly in the qualifying, but running a fast lap is a different thing to running a fast race, and no matter how hard Rossi braked nor hard he rode his machine around the corners, the straights at China allowed the Ducati time machine to disappear into the distance.

France is next, and it is somewhat less of a horsepower track than China, so it will be interesting to see the results from the mid-year European rounds, before the team steps off to the USA in July.

Training - Friday 4th May 2007

Warmups
Giant set
Pushdowns: 66x12x3
Standing row: 66x12x3
Pulldown ab: 66x12x3
St arm pulldown: 66x12x3
Pushups: 0x12x3
Band Zercher: dPx12x3

Supplementary
Wide Grip 2board: warmups, 167.5(367)x6x3

Accessory
MS Standing Leg Curl: warmups, 42x20
MS Single Leg Extention: warmups, 54x20
MS Chins: warmups, 5x20

Notes
Not a great day, tired and all that stuff. 2board was good other than the crap bench I was using. MS work was easy, except the chins, hard - long inter-rep break to make the 20reps

Training - Thursday 3rd May 2007

Supplementary
Walking: about 50mins to the shop and back

Notes
Weeeeeeeee was nice tho.

Training - Wednesday 2nd May 2007

Warmups
Band pushdowns: px20x2, 2px12
Fatman Pullups: 0x12x3
Band pullaparts: px12x3
Pushup+1medball: 0x12x4
Band Zerchers: 2px12x3
Band Shrugs: 2dPx12x3
Plate grips: 10x10s, 15x10s, 20x10sx2

Accessory
Ballistic Bench: warmups, 40(88)x3x3, 45(99)x3x3, 50(110)x3x3
Plyometric Pushups: 0x3x4
Box jumps: warmups, Box x2x4

Supplementary
Pushdowns: warmups, 42x12, 48x12, 54x12
Rope cable curls: warmups, 42x12, 47x12, 52x10
Treadmill: 25mins mod/hard

Notes
Felt good and refreshed today, and it showed in my speed on ballistic work.

Training - Tuesday 1st May 2007

Warmups
Giant set
Pushdowns: 66x12x3
Facepulls: 66x12x3
Pulldown abs: 66x12x3
Pullthrough: 42x12, 57x12, 67x12
Pushup: 0x12, +medball under one handx12x2

Supplementary
MS (cluster) Leg Press: warmups, 230x(3)21
MS Standing leg Curl: warmups, 42x20
MS Chins: 0x20

Notes
Fast day, was only there for around 20mins + shower. No benching.