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.
Tuesday, October 30, 2007
Monday, October 29, 2007
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'.
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'.
Wednesday, October 24, 2007
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.
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.
Tuesday, October 23, 2007
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.
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.
Thursday, October 18, 2007
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.
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.
Tuesday, October 16, 2007
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.
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.
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.
Monday, October 15, 2007
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.
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.
Thursday, October 11, 2007
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.
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.
Tuesday, October 9, 2007
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.
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.
Monday, October 8, 2007
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.
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.
Friday, October 5, 2007
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.
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.
Thursday, October 4, 2007
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.
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.
Tuesday, October 2, 2007
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.
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.
Monday, October 1, 2007
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.
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.
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