Training - Monday 31st March 2008

Main
1board(paused): warmups, 117.5(259)x5, 140(308)x4, 162.5(358)x3x2, 187.5(413)x3x3, 190)418)x3x3
Db Flyes: 16.5x10x5

Other
Box squat(~depth): warmups, 140x1, 180(396)x1, add suit(down), 180x1(no touch), 220(484)x1(no touch), 260(572)x1(touch)
Ballistic Single Leg leg press: warmups, 40x5x2
Rower: 5minutes, warmup, 120sec(1.45/500m)x1, warmdown
Stretch/Roller

Notes
Got some sleep finally, and felt reasonable. the 1board was comfortable, with a slight bit of pain on the right shoulder, but nothing major. The squat was harder from a technique point of view than the actual movement. Nice to be in the suit again, just have to get the groove somewhat perfected. It was >90% of my best with the suit, but the best was also do a higher box. Rower nearly killed me, as it was maximal.

Training - Friday 28th March 2008

Main
Incline press(paused): warmups, 60(132)x4x2, 80(176)x4x2, 100(220)x4x2
Press behind neck (smiths): warmups, 60x5x2, 70(154)x5, 80x5, 85(187)x5
Dips: 0x6x5

Other
Lying Leg Curl: three sets to 42x15
Rower: 10minutes (2:07/500m)
Roller/stretch

Notes
Good day, sore chest/shoulders but thats to be expected for training three days in a row. Didn't push it today. Rower was good, but hard, as its the best I have done so far.

Training - Thursday 27th March 2008

Main
1board(paused): warmups, 117.5(259)x5, 140(308)x4, 175(385)x3x5
Db Flyes: 16.5x10x5

Other
Reverse green sumo deadlifts: warmups, 180(396)x1, 215(473)x1, 235(517)x1, 245(539)x1, 255(561)x1
X-Trainer: 9minutes (inc 20:10 #12/>90rpm)
Leg extension: warmups, 24x120sec
Stretch

Notes
Shoulders are beaten and need a rest, and I need some sleep. Deadlifts felt good, so I worked up and hit a 5kg PR. Otherwise, tired.

Training - Wednesday 26th March 2008

Main
Bench+miniunderbench(paused): warmups, 112.5(248)x5, 135(296)x4, 157.5(347)x3x2, 180(396)x2x3
Bench(paused): 170(374)x3x2, 157.5x4, 135x6, 112.5x8
Db Flyes: 16.5x10x5

Other
Clean highpulls: singles up to 140
Rower: 6minutes total, inc 120x1 (1:44.3/500m)
X-Trainer: 10minutes (Different machine, just aimed for >140bpm)

Notes
Not a great day, right shoulder is feeling tired, but sleep has been on a short supply for the last week, so its most likely just that. I dropped the band because it was digging into, and bugging me.

Training - Monday 24th March 2008

Main
Bench(paused): warmup, 112.5x5, 135x4, 157.5x3x2, 180x3x3, 192.5x2x3

Other
Fatman pullups: BWx15, BWx10, BWx12

Main
1board(paused): warmup, 130x4, 152.5x4, 175x4x4
Incline Db Flyes: 16.5x10x5

Other
Cycle: 10minutes (#6-8/100+rpm)

Notes
Warm day, didn't feel great but did everything.

Training - Thursday 20th March 2008

Main
1board(paused): warmups, 117.5(259)x5, 140(308)x4, 162.5(358)x3x2, 187.5(413)x3x5

Other
Cycle: about 10minutes, warmup, 40sec(#11or12/120+rpm)x4, warmdown

Main
3board(paused): warmups, 150(330)x5, 170(374)x4, 205(451)x3, 200(440)x3x4

Other
X-Trainer: 10minutes(#4or5/70-85rpm)+ a little cooldown
Stretch/roller

Notes
One night of reasonable sleep doesn't fix multiple nights of little sleep, so I felt rather tired. The 1boards were fine, the 3board was meant to be 195, but I can't count...
OK day, but very glad its a loooong weekend.

Training - Tuesday 18th March 2008

Main
Bench+mini under bench(paused): warmups, 112.5(248)x6, 135(296)x5, 157.5(347)x4x2, 170(374)x3x2, 180(396)x2x2, 170x3x2, 157.5x4, 147.5(325)x6, 135x8, 112.5x10
Db Flyes: 16.5x10x5

Other
Straight Leg Deadlift: warmups, doubles up to 200x2
Ballistic Single Leg Leg Press: warmups, 22.5x8x3
Rower: 10minutes (2.07:8/500m)
Roller, stretch

Notes
feeling tired, especially in the downhill side of the marathon, but I raised the weight 7.5kg/16.5lbs for this cycle, so ultimately the weight I have to move (bar+band) is higher than it should be, but forces me to harden up). No drop off on lockout during the final sets. SLDL was about 90%, so nothing to mad. Rower was better than last time through, so that's an improvement in the right direction.

Training - Monday 17th March 2008

Main
Bench(paused): warmups, 112.5(248)x5, 135(297)x4, 157.5(347)x3x2, 180(396)x3x6
Db Flyes: 25.5x10x5

Other
Snatch grip highpulls: Upto 100x1x2
Chins: BWx5x2
Xtrainer: total 9minutes: warmups, 120sec(#9/>85rpm)x1, warmdown

Notes
Back into the first week of the program. Feeling pretty reasonable. Heaviest repeat triples I have done to date, plus it felt reasonable comfortable. Other work was OK, the snatch grip pulls were slow, and I need to remember other shoes as chucks don't work.

Training - Thursday 13th March 2008

Warmups
Treadmill: 5mins moderate+incline

Main
Floor Press(paused): warmups, 110(242)x6, 130(286)x6, 142.5(314)x6x5

Other
One arm deadlift: playaround up to 90kg each side.
Chins: 0x5x3
Cycle: 7minutes total, inc 120secx1 (#10/>110rpm)

Notes
My neck twinged after I got up, so I wasn't feeling the best. Went through the motions as there is nothing specific for today, I underestimated the slackness of the cycle, so it wasn't hard.

Training - Tuesday 11th March 2008

Main
Bench(paused): warmups, 110(242)x3, 130(286)x3, 152.5(336)x3x2, 175(385)x1, 197.5(435)x1, 207.5(457)x1, 215(473)x1, 182.5(402)x5

Other
Cycle: Total 13minutes, warmup, 40sec(#11/12/120-130rpm)x4, warmdown
Rower: 10minutes(2.24/500m)
Stretch, roller, bridging etc

Notes
Wasn't quite all there today, as I woke with a blocked nose and feeling like it... Weights didn't even feel as tight as yesterday, but it went OK. Getting closer to goal, but this was not a complete maximum, but its getting up there.

Training - Monday 10th March 2008

Warmups
treadmill: 3mins moderate (+incline)

Main
Bench(paused): warmups, 110x3, 130x3, 150x3x2, 165x2x3
Db Flyes: 16.5x10x5

Other
Cycle: 5minutes light
Treadmill: 10minutes moderate

Notes
Cooling off in the mornings which makes a good change. Mainly a light bench workout, feeling slightly stiff but oh well. Some other work to just get something done for the day.

Training - Not happening

I was meant to train last night, and today, but I was starting to get the grumbles of a sore throat appearing, stupid low carb URTI I expect.
So, higher carbs, and dropping training for the day, that way I will see how I am for next week. Which will be a normal Week One, or perhaps a Test week. Depends on how I feel

Nine Inch Nails

I listen to a whole lotta different garbage, but I have never listened to Nine Inch Nails.

But seeing as Trent Reznor and NIN have released an album (Ghosts I-IV) into the wild, wild, internets, for a minimal deposit $5 US, or free, I think I will be listening to them soon.


I might even go and get Inevitable Rise and Liberation of Niggy Tardust by Saul Williams, which I had never heard of, but soon will listen to.

Plus I may hang out on http://magnatune.com/ and see what they have available.

There is a lot of stuff said about Internet distribution, and while a lot of people say they would buy stuff if it was reasonably priced, not many people appear to. 18% of the people paid for Saul's album. Only a small percentage paid for Radioheads Internet release, although it only achieved a small amount per album, they made more than they have on any other album. NIN has also sold out of 300$ Ultra-edition copies of the new album, to the tune of $750,000 worth of income.

So, if dial up allows me to spend time getting the music, he will also have $5 of my money.

Training - Thursday 6th March 2008 A.M.

Main
1board(paused): warmups, 112.5(248)x5, 135(297)x4, 157.5(347)x3x2, 180(396)x3, 190(418)x3, 200(440)x3, 205(451)x3, 180x3x2
Dips: 0x6x5
Db Flyes: 20x10x5

Other
Front squat: 60x3x2, 100x1, 120x1x3
Standing Hammie curl: warmups, 48x5, 60x5
Rower: warmups, 120sec(1:44.5/400m) x1
Stretch/roller

Notes
I was meant to be doing 80% for six sets of three, but got carried away in the middle. Top weight was strong and not maximal, although it wouldn't have been too far off it (more brain than strength). The two back sets were done with long pauses, and on the last set I let my breath out when at the bottom, still comfortable. Front squats was not heavy, just out of the groove. Done Cossack style, because there is not much chance of me doing it oly style normally, let alone after a bench workout. Rower was much improved over the first time doing the 120second thing.

Training - Tuesday 4th March 2008

Warmups
Treadmill: 3mins light

Main
Bench: warmups, 110(242)x5, 130(286)x5, 150(330)x5, 165(363)x4x5
Db Flyes: 16.5x10x5

Other
Xtrainer: 12mins total, warmup, 40sec(#9-11/80-95rpm)x4, warmdown
Cycle: 10minutes (#9-12/95-110rpm)
Stretch, roller

Notes
Shoulders felt tight, as did the lower back. The bench felt weird (but I did use a soft bench for most of it) but the weights went up easy enough. Other work was not all out.

Training - Monday 3rd March 2008

Main
Bench+dP: warmups, 65(143)x5, 82.5(181)x4, 95(209)x3x2, 110(242)x3, 120(264)x3, 132.5(292)x2, 140(308)x2, 150(330)x2, 130(286)x3x2
Dips: 0x6x5
Db Flyes: 20x10x5

Other
SLDL: 60(135)x3, 100(220)x3, 140x3, 170(374)x3, 190(418)x3
XTrainer: warmup, 20:10x4 (#10/>90rpm), warmdown
St arm pulldown: 18x120sec
Stretch/roller

Notes
Wasn't feeling 100%, but worked on it anyway. The bands felt uneven at the begining, and I couldn't seem to get them right, so I wen't onwards anyway and assumed it was just my head messing with me. Wen't well, with 150kg being 20kg above my (rather) old PR, but doing the double rather than the single. The SLDL is done with a couple of the mats under each end of the barbell, because it puts my spine in a nicer position. Performed with double overhand (no hook) grip until the top set, where I did one rep and switched to mixed grip.