Main
Floor Press: warmups, 110(242)x6, 130(286)x6, 140(308)x6x5
Pushdowns: 5sets of six up to 60
Other
Fat man row: 0x12, 0x10
X-trainer: 10minutes+warmdown(#4, ~75rpm)
Notes
Did a few too many sets on floor press because I read the wrong line of my plan. Oh well, it was easy.
Friday, February 29, 2008
Thursday, February 28, 2008
Training - Thursday 28th February 2008 P.M.
Other
Cycle: 60minutes moderate (#2/3/>37)
Notes
Finishing Conan the Barbarian and starting Conan the Destroyer.
Cycle: 60minutes moderate (#2/3/>37)
Notes
Finishing Conan the Barbarian and starting Conan the Destroyer.
Training - Thursday 28th February 2008 A.M.
Warmups
Treadmill: 10mins light
Main
Board downsies upsies (paused): warmups, 3bd: 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x3, 2bd: 190(418)x3, 1bd: 180(396)x3, No bd: 175x3, 1bd: 180x3, 2bd: 190x3, 3bd:200x3
Db Flyes: 16.5x10x5
Dips: 0x6x6
Other
Db Snatch (each side): warmups, 30x3, 38.5x3, 41.5x3
Chins: BW+1.25x5x2
X-Trainer: warmup 5min, 120sec (#9/>80rom)
Notes
Shoulders felt tight under the bar, but lockout strenght was high. I think that the next cycle will include more full ROM work than this one.
Treadmill: 10mins light
Main
Board downsies upsies (paused): warmups, 3bd: 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x3, 2bd: 190(418)x3, 1bd: 180(396)x3, No bd: 175x3, 1bd: 180x3, 2bd: 190x3, 3bd:200x3
Db Flyes: 16.5x10x5
Dips: 0x6x6
Other
Db Snatch (each side): warmups, 30x3, 38.5x3, 41.5x3
Chins: BW+1.25x5x2
X-Trainer: warmup 5min, 120sec (#9/>80rom)
Notes
Shoulders felt tight under the bar, but lockout strenght was high. I think that the next cycle will include more full ROM work than this one.
Tuesday, February 26, 2008
Training - Tuesday 26th February 2008
Main
Bench+Miniunderbench(paused-mostly...): warmups, 107.5(237)x8, 117.5(259)x7, 130(286)x6, 140(308)x5, 150(330)x4, 162.5(358)x3x2, 172.5(380)x2x2, 182.5(402)x1x2, 172.5x2x2, 162.5x3x2, 150x4, 140x6, 130x8, 117.5x10, 107.5x12
Db Flyes: 16.5x10x5
Other
Cycle: roughly 10mins (40sec @ #12/120rpm x4)
Rower: 10mins (2.25/500m)
Notes
92 reps doesn't really sound like a lot, but it hurts. Cycle was hard and I took the rower slightly easier.
Bench+Miniunderbench(paused-mostly...): warmups, 107.5(237)x8, 117.5(259)x7, 130(286)x6, 140(308)x5, 150(330)x4, 162.5(358)x3x2, 172.5(380)x2x2, 182.5(402)x1x2, 172.5x2x2, 162.5x3x2, 150x4, 140x6, 130x8, 117.5x10, 107.5x12
Db Flyes: 16.5x10x5
Other
Cycle: roughly 10mins (40sec @ #12/120rpm x4)
Rower: 10mins (2.25/500m)
Notes
92 reps doesn't really sound like a lot, but it hurts. Cycle was hard and I took the rower slightly easier.
Monday, February 25, 2008
Training - Monday 25th February 2008 A.M.
Main
Bench+Dble Purple(paused): warmups, 40(88)x5, 60(135)x4, 82.5(181)x3x2, 102.5(226)x3, 105(231)x3x4, 110(242)x3
Incline Db Flye: 16.5x10x5
Other
Squat: 60x5, 100x5, 130x3x3
Single leg Leg Press: warmups, 80x5, 100x5
Rower: warmups, 120sec(1.51.7/500m)
Stretch
Notes
I am 'over' summer. Hot overnight again, and slightly muggy. Bench was ok, took a few sets to get into the swing of it. Squats were ok, just getting used to 'oly' style technique again. Sweating, sweating, sweating.
Bench+Dble Purple(paused): warmups, 40(88)x5, 60(135)x4, 82.5(181)x3x2, 102.5(226)x3, 105(231)x3x4, 110(242)x3
Incline Db Flye: 16.5x10x5
Other
Squat: 60x5, 100x5, 130x3x3
Single leg Leg Press: warmups, 80x5, 100x5
Rower: warmups, 120sec(1.51.7/500m)
Stretch
Notes
I am 'over' summer. Hot overnight again, and slightly muggy. Bench was ok, took a few sets to get into the swing of it. Squats were ok, just getting used to 'oly' style technique again. Sweating, sweating, sweating.
Friday, February 22, 2008
Training - Friday 22nd February 2008
Warmups
Treadmill: 3oddminutes light
Main
Incline BP (some paused: warmups, 60x4, 80x4, 100x4, 120x4, 130x4, 100x4
Overhead press (front and back): 60x5, 70x5, 60x5x3
Dips: 0x6x5
Other
Kneeling squat: 80x15, 120x15x2
Rower: 10mins (2.15:4/500m)
Notes
I trained at lunchtime again and was rather hungry. The bench stuff was fine, but the other work, my focus had dissapeared. I then took the rower slightly easier than last time. Unfortunately, there was a whole heap of little uni-boys in the gym - the NZ equiv of 'frat-boys' - wonderful.... not!
Treadmill: 3oddminutes light
Main
Incline BP (some paused: warmups, 60x4, 80x4, 100x4, 120x4, 130x4, 100x4
Overhead press (front and back): 60x5, 70x5, 60x5x3
Dips: 0x6x5
Other
Kneeling squat: 80x15, 120x15x2
Rower: 10mins (2.15:4/500m)
Notes
I trained at lunchtime again and was rather hungry. The bench stuff was fine, but the other work, my focus had dissapeared. I then took the rower slightly easier than last time. Unfortunately, there was a whole heap of little uni-boys in the gym - the NZ equiv of 'frat-boys' - wonderful.... not!
Thursday, February 21, 2008
Training - Thursday 21st February 2008 P.M.
Other
Cycle: 30minutes (#2) - moderate
Notes
Hot, sweatin' and watchin' Conan.
Cycle: 30minutes (#2) - moderate
Notes
Hot, sweatin' and watchin' Conan.
Training - Thursday 21st February 2008 A.M.
Warmups
Stretching/lowerbody stuff
Main
Board fun(all paused): warmups, 4bd: 150(330)x5, 175(385)x4, 202.5(446)x3, 3bd: 187.5(413)x3, 2bd: 177.5(391)x3, 1bd: 170(374)x3, No bd: 165(363)x3
Other
Reverse Green Sumo Deadlift: warmups, 170x1, 200(440)x1, 225(495)x1, 235(517)x1
X-Trainer- 10minutes total -warmup, 4x20:10(#10/~90rpm), cooldown
Leg Extension: 18x2minutes
Stretching
Notes
Still feeling beat, but wasn't a bad day. Right wrist is aching, and all the board were comfortably, but as always, dropping the board at the end is harder. Forgot to do my flyes, but I did some chest stretching at the end, which is the main focus of my flyes. X Trainer near on killed me, pulse was the highest I have seen it yet. Leg extensions just hurt. Some cycling to do tonight, and then I will be finished for the day.
Stretching/lowerbody stuff
Main
Board fun(all paused): warmups, 4bd: 150(330)x5, 175(385)x4, 202.5(446)x3, 3bd: 187.5(413)x3, 2bd: 177.5(391)x3, 1bd: 170(374)x3, No bd: 165(363)x3
Other
Reverse Green Sumo Deadlift: warmups, 170x1, 200(440)x1, 225(495)x1, 235(517)x1
X-Trainer- 10minutes total -warmup, 4x20:10(#10/~90rpm), cooldown
Leg Extension: 18x2minutes
Stretching
Notes
Still feeling beat, but wasn't a bad day. Right wrist is aching, and all the board were comfortably, but as always, dropping the board at the end is harder. Forgot to do my flyes, but I did some chest stretching at the end, which is the main focus of my flyes. X Trainer near on killed me, pulse was the highest I have seen it yet. Leg extensions just hurt. Some cycling to do tonight, and then I will be finished for the day.
Training - Wednesday 20th February 2008
Other
Cycle: 30minutes (light)
Notes
Light recovery work while watching Conan the Barbarian.
Cycle: 30minutes (light)
Notes
Light recovery work while watching Conan the Barbarian.
Tuesday, February 19, 2008
Training - Tuesday 19th February 2008
Warmups
Treadmill: 5mins light
Main
Bench+mini under bench(paused): warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x2x3, 162.5(358)x3x2, 150x4, 130x6, 107.5x8
Other
Clean pulls: warmups, 80(176)x3x3
Single hand deadlifts(each side): 60(135)x1
Rower: 90sec hard 30 seconds moderate (ended 1.54/500m)
X-Trainer: 10minutes (#4/~75rpm)
Notes
Felt half dead, and I also forgot my drink I take to the gym. Bench took far too long, but I was sore (never mind cramping in my pec and triceps yesterday). Weights were ok, but I had to train on a normal bench, and the way the rack in the bench is setup, it means I have to move it too far when lifting off. Clean pulls were just practice, as the weight was light, but I had no groove and I brought the wrong shoes (Chucks have no heel), which made getting the weight in the right position difficult. I may use single hand deadlift as a movement one day this cycle so I just tried it. I went too hard early on in my supposed 2min sprint on the rower, I got to 90 seconds and caved, the Xtrainer was just hard after that, including a brief period of the 'stitch'. But at least now I just feel like complete death.
Treadmill: 5mins light
Main
Bench+mini under bench(paused): warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x2x3, 162.5(358)x3x2, 150x4, 130x6, 107.5x8
Other
Clean pulls: warmups, 80(176)x3x3
Single hand deadlifts(each side): 60(135)x1
Rower: 90sec hard 30 seconds moderate (ended 1.54/500m)
X-Trainer: 10minutes (#4/~75rpm)
Notes
Felt half dead, and I also forgot my drink I take to the gym. Bench took far too long, but I was sore (never mind cramping in my pec and triceps yesterday). Weights were ok, but I had to train on a normal bench, and the way the rack in the bench is setup, it means I have to move it too far when lifting off. Clean pulls were just practice, as the weight was light, but I had no groove and I brought the wrong shoes (Chucks have no heel), which made getting the weight in the right position difficult. I may use single hand deadlift as a movement one day this cycle so I just tried it. I went too hard early on in my supposed 2min sprint on the rower, I got to 90 seconds and caved, the Xtrainer was just hard after that, including a brief period of the 'stitch'. But at least now I just feel like complete death.
Monday, February 18, 2008
Training - Monday 18th February 2008
Warmups
Treadmill: 2mins
Main
1board+doubled purples*(paused): warmups, 35(77)x5, 67.5(149)x4, 90(198)x3x2, 105(231)x3, 107.5(237)x3, 110(242)x3, 120(264)x2, 130(286)x2, 137.5(303)x2
Other
Db Row; 57.5x8x3
Main
3board: warmups, 135(297)x5, 160(352)x4x2, 185(407)x4, 190(418)x4, 200(440)x4, 210(462)x4
Other
Db Flyes: 20x10x5
Cycle: 10mins (#10/~100rpm)
Notes
Not feeling great but obviously the strength is there. The 1board agianst bands was 7.5kg higher than my full range PR, but when I did the PR it was insanely maximal, where as this was not max, probably another 10kg, give or take. The 3board I was meant to be doing 75% for 4x4, but it was boring, so I gave myself a little work, but even that wasn't heavy. Oh well, onwards and upwards. The other stuff was good, a good sweat on.
Treadmill: 2mins
Main
1board+doubled purples*(paused): warmups, 35(77)x5, 67.5(149)x4, 90(198)x3x2, 105(231)x3, 107.5(237)x3, 110(242)x3, 120(264)x2, 130(286)x2, 137.5(303)x2
Other
Db Row; 57.5x8x3
Main
3board: warmups, 135(297)x5, 160(352)x4x2, 185(407)x4, 190(418)x4, 200(440)x4, 210(462)x4
Other
Db Flyes: 20x10x5
Cycle: 10mins (#10/~100rpm)
Notes
Not feeling great but obviously the strength is there. The 1board agianst bands was 7.5kg higher than my full range PR, but when I did the PR it was insanely maximal, where as this was not max, probably another 10kg, give or take. The 3board I was meant to be doing 75% for 4x4, but it was boring, so I gave myself a little work, but even that wasn't heavy. Oh well, onwards and upwards. The other stuff was good, a good sweat on.
Sunday, February 17, 2008
MotoGP 2008 - Jerez test
Not a lot happening on the other side of the world yet. Live Timing shows me that as I head off to bed, within the first few hours of the free practice, we have Rossi as #1, World Superbike Champ Toseland in second, and MotoGP champ Stoner in third.
It will be interesting to see what comes out of this.
It will be interesting to see what comes out of this.
Saturday, February 16, 2008
Training - Saturday 16th February 2008
Other stuff
Cycle: 40minutes light (#1)
Notes
Recovery session rather lightl
Cycle: 40minutes light (#1)
Notes
Recovery session rather lightl
Friday, February 15, 2008
Training - Friday 15th February 2008
Main
2board(paused): warmups, 120(264)x5, 142.5(314)x4, 165(363)x3x2, 190(418)x3x5
Other
Cycle (#11/~120rpm): 40sec x 4
Main
4board: warmups, 150(330)x5, 175(385)x4, 205(451)x3x5
Other
Rower: 10minutes (2.11/500)
Notes
Got back in the gym and did pretty much what I had planned for yesterday. Weights were strong, but felt a bit off in terms of groove, and holding the bar felt a bit funky. The cycle killed my quads, and the rower was near maximal, "rode hard and put away wet" is the correct term.
2board(paused): warmups, 120(264)x5, 142.5(314)x4, 165(363)x3x2, 190(418)x3x5
Other
Cycle (#11/~120rpm): 40sec x 4
Main
4board: warmups, 150(330)x5, 175(385)x4, 205(451)x3x5
Other
Rower: 10minutes (2.11/500)
Notes
Got back in the gym and did pretty much what I had planned for yesterday. Weights were strong, but felt a bit off in terms of groove, and holding the bar felt a bit funky. The cycle killed my quads, and the rower was near maximal, "rode hard and put away wet" is the correct term.
Thursday, February 14, 2008
Tuesday, February 12, 2008
Training - Tuesday 12th February 2008
Main
Bench+Mini Under Bench: warmups, 107.5x8, 130x4, 150x4x2, 162.5x3x2, 172.5x2x2, 162.5x3x2, 150x4, 140x6, 130x8, 107.5x10
Other
Rolling+Stretching lower body
Bulgarian Squat(each side): barx3x3
X-Trainer: warmups, 40secx4
Rower: 10minutes (2.22/500m)
Walking: 25minutes
Notes
Instead of raising the weight I added a band under the bench, I am not sure how much it adds, but I felt stronger than I did without the band last cycle. Unfortunately, I forgot to do my flyes today. Lots of stretching/rolling for the hips, and the bulgarians were just practice. X-Trainer was 4sets of 40second sprints, and it was hard as my CV fitness is garbage. Rowing was easier than yesterday, but I started upping the speed. As its a high load day, I was going to do 30minutes of cycling in the evening, but I needed to drop the bike in to get it fixed from last years issues. So grabbed some breakfast, sat down for awhile to relax, then dropped the bike in and walked home, relatively briskly. Not too hot yet, so that was great.
Bench+Mini Under Bench: warmups, 107.5x8, 130x4, 150x4x2, 162.5x3x2, 172.5x2x2, 162.5x3x2, 150x4, 140x6, 130x8, 107.5x10
Other
Rolling+Stretching lower body
Bulgarian Squat(each side): barx3x3
X-Trainer: warmups, 40secx4
Rower: 10minutes (2.22/500m)
Walking: 25minutes
Notes
Instead of raising the weight I added a band under the bench, I am not sure how much it adds, but I felt stronger than I did without the band last cycle. Unfortunately, I forgot to do my flyes today. Lots of stretching/rolling for the hips, and the bulgarians were just practice. X-Trainer was 4sets of 40second sprints, and it was hard as my CV fitness is garbage. Rowing was easier than yesterday, but I started upping the speed. As its a high load day, I was going to do 30minutes of cycling in the evening, but I needed to drop the bike in to get it fixed from last years issues. So grabbed some breakfast, sat down for awhile to relax, then dropped the bike in and walked home, relatively briskly. Not too hot yet, so that was great.
Monday, February 11, 2008
Training - Monday 11th February 2008
Main
1board+dP: warmups, 22x5, 45x4, 70x3x2, 90x3, 95x3, 97.5x3, 100x3x2, 105x3
Other
Db Row: Total 26x~80reps
Rower: 15minutes, 2:32.5/500m
Notes
First day of new program. Bench felt strong, and I slowly worked my way up to 80% of a guestimated 1rm. Db Row work nearly killed me and the rower was sweat city. Being muggy as hell didn't help much.
1board+dP: warmups, 22x5, 45x4, 70x3x2, 90x3, 95x3, 97.5x3, 100x3x2, 105x3
Other
Db Row: Total 26x~80reps
Rower: 15minutes, 2:32.5/500m
Notes
First day of new program. Bench felt strong, and I slowly worked my way up to 80% of a guestimated 1rm. Db Row work nearly killed me and the rower was sweat city. Being muggy as hell didn't help much.
Friday, February 8, 2008
Training - Friday 8th February 2008
Accessory
Board fun(all paused): warmups, 4bd: 130x5, 155x4, 180x3x2, 210x3, 3bd: 200x3, 2bd: 190x3, 1bd: 180x3, No bd: 172.5x3, closegrip: 160x3
Supplementary
BN Push Press: barx3, 60x3x3
Chins: 0x5x3
Stretch upper
XTrainer: warmup 3min, HIIT: 20:40 x5, warmdown 3min
Stretch lower
Notes
I went with a downward board work today, on a crappy bench that I could really feel once I got to full range work. Going down the boards is always harder than going up.
But in other news, after much though, I have to lay low on the squat/deadlift work, at least at full on speed, for an indefinite time period.
My lower back has been injured for around 10 years now, and although I can manage lifting around it for a short period, but it just feels worse and worse. I made it through the last Sheiko cycle intact, but this time it's getting harder and harder, even with all of the recovery tricks.
So, as I don't really want to be hobbling around like a 90 year old osteoporotic woman when I should be playing with my kids, something has to go.
Instead, I will be putting the focus on the bench, and doing various pieces of work for my lowerbody/back, including some heavy work, but that will not be the main focus. I am also going to put a lot more effort into increasing my overall fitness, from HIIT styled work (weights and/or machines) to longer duration (machines mainly).
Board fun(all paused): warmups, 4bd: 130x5, 155x4, 180x3x2, 210x3, 3bd: 200x3, 2bd: 190x3, 1bd: 180x3, No bd: 172.5x3, closegrip: 160x3
Supplementary
BN Push Press: barx3, 60x3x3
Chins: 0x5x3
Stretch upper
XTrainer: warmup 3min, HIIT: 20:40 x5, warmdown 3min
Stretch lower
Notes
I went with a downward board work today, on a crappy bench that I could really feel once I got to full range work. Going down the boards is always harder than going up.
But in other news, after much though, I have to lay low on the squat/deadlift work, at least at full on speed, for an indefinite time period.
My lower back has been injured for around 10 years now, and although I can manage lifting around it for a short period, but it just feels worse and worse. I made it through the last Sheiko cycle intact, but this time it's getting harder and harder, even with all of the recovery tricks.
So, as I don't really want to be hobbling around like a 90 year old osteoporotic woman when I should be playing with my kids, something has to go.
Instead, I will be putting the focus on the bench, and doing various pieces of work for my lowerbody/back, including some heavy work, but that will not be the main focus. I am also going to put a lot more effort into increasing my overall fitness, from HIIT styled work (weights and/or machines) to longer duration (machines mainly).
Tuesday, February 5, 2008
Training - Tuesday 5th Feruary 2008
Accessory
Deadlift off blocks: warmups, 130(286)x5, 155(341)x4, 180(396)x2x4
Main Moves
Bench: warmups, 107.5(237)x5, 130x5, 152.5(336)x5, 162.5(358)x4x5
Deadlift: warmups, 130x4, 155x4, 180x3x2, 207.5(457)x3x2, 220(484)x2x2
Supplementary
Db Flyes: 16.5x10x5
Notes
Trained a day early due to Wednesday being a public holiday (Waitangi day). Bench was hard due to the heavy work yesterday. Deadlift was just as hard.
Deadlift off blocks: warmups, 130(286)x5, 155(341)x4, 180(396)x2x4
Main Moves
Bench: warmups, 107.5(237)x5, 130x5, 152.5(336)x5, 162.5(358)x4x5
Deadlift: warmups, 130x4, 155x4, 180x3x2, 207.5(457)x3x2, 220(484)x2x2
Supplementary
Db Flyes: 16.5x10x5
Notes
Trained a day early due to Wednesday being a public holiday (Waitangi day). Bench was hard due to the heavy work yesterday. Deadlift was just as hard.
Monday, February 4, 2008
Training - Monday 4th February 20008
Main Move
Squat: warmups, 120(264)x5, 140(308)x4, 165(363)x3x2, 187.5(413)x3x6
Accessory
1board(paused): warmups, 112.5(248)x5, 135(297)x4, 157.5(347)x3x2, 180(396)x3x2, 190(418)x2, 195(429)x2, 200(440)x2, 180x5, dropboard, 180x3
Supplementary
Dips: BWx6x5
Db Flyes: 20x10x5
Db leg Raise: 10x10x3
Notes
The squats were hard, but good. 1board was strong, even though my elbows/bicep area was not feeling great after squatting. I think the top double was a PR.
Squat: warmups, 120(264)x5, 140(308)x4, 165(363)x3x2, 187.5(413)x3x6
Accessory
1board(paused): warmups, 112.5(248)x5, 135(297)x4, 157.5(347)x3x2, 180(396)x3x2, 190(418)x2, 195(429)x2, 200(440)x2, 180x5, dropboard, 180x3
Supplementary
Dips: BWx6x5
Db Flyes: 20x10x5
Db leg Raise: 10x10x3
Notes
The squats were hard, but good. 1board was strong, even though my elbows/bicep area was not feeling great after squatting. I think the top double was a PR.
Friday, February 1, 2008
Training - Friday 1st February 2008
Main Move
Squat: warmups, 120(264)x5, 140(308)x4, 162.5(358)x3x2, 187.5(413)x3x3, 197.5(435)x2, 200(440)x2
Accessory
2board: warmups, 115(253)x5, 140x4, 165(363)x3x2, 187.5x3x3, 190(418)x3, 197.5x3, 202.5(446)x3
Box squat+purples (paused medium height): warmups, 130(286)x6, 140x6x4
Supplementary
Db Flyes: 20x10x5
Dips: BWx6x4
Pulldown abs: 66x10x3
Notes
Squat was good except for some back fatigue from deadlifts. The 2board was strong, the new THP wraps hurt more than the bench work itself. 202.5 is a new PR (I think) and it was reasonably comfortable after 5 other sets. The box squats was to the lowest box height I can get without playing around, still higher than what I have been using for box squats.
Squat: warmups, 120(264)x5, 140(308)x4, 162.5(358)x3x2, 187.5(413)x3x3, 197.5(435)x2, 200(440)x2
Accessory
2board: warmups, 115(253)x5, 140x4, 165(363)x3x2, 187.5x3x3, 190(418)x3, 197.5x3, 202.5(446)x3
Box squat+purples (paused medium height): warmups, 130(286)x6, 140x6x4
Supplementary
Db Flyes: 20x10x5
Dips: BWx6x4
Pulldown abs: 66x10x3
Notes
Squat was good except for some back fatigue from deadlifts. The 2board was strong, the new THP wraps hurt more than the bench work itself. 202.5 is a new PR (I think) and it was reasonably comfortable after 5 other sets. The box squats was to the lowest box height I can get without playing around, still higher than what I have been using for box squats.
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