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.
Thursday, December 20, 2007
Tuesday, December 18, 2007
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.
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.
Monday, December 17, 2007
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.
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.
Friday, December 14, 2007
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.
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.
Thursday, December 13, 2007
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.
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.
Wednesday, December 12, 2007
Training - Wednesday 12th December 2007
Supplementary
Cycle: 30minutes moderate
Notes
Sweating, hot, humid.
Cycle: 30minutes moderate
Notes
Sweating, hot, humid.
Tuesday, December 11, 2007
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.
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.
Monday, December 10, 2007
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.
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.
Saturday, December 8, 2007
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.
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.
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.
Monday, December 3, 2007
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.
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.
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