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.