Strength Stuff
Bench: warmups, add shirt, 4board: 170x1, 3board: 170x1, 2board: 170x1, 1board: 170x1, 200x1, 215x1, noboard: 230xmiss, 2board: 210x1, no shirt: barxabazillion
Notes
Tried on the lovely Titan Fury, 48chest:52arms. Nowhere near tight, but it still bit and offered support. All weights were easy, except when I tried to touch, and the bar went out of position with the 230 and shoulder wen't funky after that. Doesn't help that I haven't gone heavy off boards in a very long time, as picking up 230 was hard enough.
Thursday, December 17, 2009
Tuesday, December 15, 2009
Training - Tuesday 15th December 2009
Cardio
Cycle: 45minutes (#2/35kmh)
Notes
Didn't feel like doing this, but did it anyway. Everything is feeling tired.
Training - Tuesday 15th December 2009
Warmup
Xtrainer: 10minutes (#4/75+rpm)
Strength stuff
Sumo Pulls(coan style - no belt): warmups, 140(308)x5, 170(374)x5, 190(418)x5
Squats: 100x5x2
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds (almost 13)
Notes
Weee, felt bad going in, but the deadlifts went OK. Did a closer, more Coan'esque, sumo pull this week. Squats were not happening after that. I was not feeling good going into the rower, but the performance was up on last week, at least for the first 4 interval, then average after that. Circuts went well, but they were very hard.
Xtrainer: 10minutes (#4/75+rpm)
Strength stuff
Sumo Pulls(coan style - no belt): warmups, 140(308)x5, 170(374)x5, 190(418)x5
Squats: 100x5x2
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds (almost 13)
Notes
Weee, felt bad going in, but the deadlifts went OK. Did a closer, more Coan'esque, sumo pull this week. Squats were not happening after that. I was not feeling good going into the rower, but the performance was up on last week, at least for the first 4 interval, then average after that. Circuts went well, but they were very hard.
Monday, December 14, 2009
Training - Monday 14th December 2009
Warmups
Xtrainer: 10minutes (#4/70rpm)
Strength stuff
Chins: warmups, BWx5, BW+5x5, BW+7.5x5, BW+10x5
Medium grip 2board: warmups, 160x5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #12-13/90+rpm
15minute Circuit - Db Pushpress: 24x5, Db Row: 24x5, Jump squats: BWx5: 13 rounds
Notes
No cardio over the weekend as the lower body felt beat, and still felt off today. Everything else was OK. I added weight to my circuit and it definitely made it harder, never mind the tired legs.
Xtrainer: 10minutes (#4/70rpm)
Strength stuff
Chins: warmups, BWx5, BW+5x5, BW+7.5x5, BW+10x5
Medium grip 2board: warmups, 160x5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #12-13/90+rpm
15minute Circuit - Db Pushpress: 24x5, Db Row: 24x5, Jump squats: BWx5: 13 rounds
Notes
No cardio over the weekend as the lower body felt beat, and still felt off today. Everything else was OK. I added weight to my circuit and it definitely made it harder, never mind the tired legs.
Friday, December 11, 2009
Training - Friday 11th December 2009
Warmup
Treadmill: 10minutes light
Hypertrophy stuff (only writing work sets)
Leg Extensions: 82x12, 89x12
Lying Leg Curls: 42x12, 48x12
Calf machine: 205x20
Db Incline: 46x12
Medium Grip Pulldowns: 82x12
Pec Dec Flyes: 103x12
Machine Rows: 96x8
Side lat machine: 60x12
Pushdown machine: 67x12
Sully Zotmanns: 18x12
Pulldown Abs: 66x12x3
Notes
Feeling pretty beat and didn't have a great sleep but all of the weights were up across the exercises. Fairly muggy again, so sweating. I have to do some cardio tonight, hopefully a bit of walking to the shop. Tomorrow is my day off, so looking forward to that.
Treadmill: 10minutes light
Hypertrophy stuff (only writing work sets)
Leg Extensions: 82x12, 89x12
Lying Leg Curls: 42x12, 48x12
Calf machine: 205x20
Db Incline: 46x12
Medium Grip Pulldowns: 82x12
Pec Dec Flyes: 103x12
Machine Rows: 96x8
Side lat machine: 60x12
Pushdown machine: 67x12
Sully Zotmanns: 18x12
Pulldown Abs: 66x12x3
Notes
Feeling pretty beat and didn't have a great sleep but all of the weights were up across the exercises. Fairly muggy again, so sweating. I have to do some cardio tonight, hopefully a bit of walking to the shop. Tomorrow is my day off, so looking forward to that.
Thursday, December 10, 2009
Training - Thursday 10th December 2009
Warmups
Xtrainer: 10minutes (#4/70rpm)
Conditioning
15minute Circuit - Pushups x10, High band rows(p)x10, 28kg Db Box squats x10: 10rounds
Cycle: 15minutes (#6-8/90rpm)
15minute Circuit - Fat Man pullups x10, Band overhead press(p)x10, 2purple band GMx10: 14 rounds
Notes
Weeeeeee Doggie. Muggy day, destroyed my training gear with sweat, as well as my hand towel. But felt pretty good. Felt kinda tired going in, but the "V" musta kicked in and I felt pretty good, far better than my normal circuits do after HIIT. The second circiut wasn't too hard, at least didn't feel as draining as the first.
Xtrainer: 10minutes (#4/70rpm)
Conditioning
15minute Circuit - Pushups x10, High band rows(p)x10, 28kg Db Box squats x10: 10rounds
Cycle: 15minutes (#6-8/90rpm)
15minute Circuit - Fat Man pullups x10, Band overhead press(p)x10, 2purple band GMx10: 14 rounds
Notes
Weeeeeee Doggie. Muggy day, destroyed my training gear with sweat, as well as my hand towel. But felt pretty good. Felt kinda tired going in, but the "V" musta kicked in and I felt pretty good, far better than my normal circuits do after HIIT. The second circiut wasn't too hard, at least didn't feel as draining as the first.
Wednesday, December 9, 2009
Training - Wednesday 9th December 2009
Cardio
Cycle: 30minutes (#2/35-40kmh)
Notes
Running late and rather tired, so I got a small bit of activity in.
Tuesday, December 8, 2009
Training - Tuesday 8th December 2009
Cardio
Cycle: 45minutes (#2-3/40kmh)
Notes
Warm, destroyed my second T-shirt for the day...
Training - Tuesday 8th December 2009
Warmups
XTrainer: 10minutes of something painful
Strength
Leg press: warmups, 180x5, 220x5, 260x5, 300x5, 340x5
Sumo pulls (plates on 2mats) dble overhand grip: warmups, 140x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds
Treadmill: 10minutes really light
Notes
Weee. the Xtrainer I used today sucked and hurt my calves/ankles. Deadlifts were nice and I notice I only need to hook one side of my grip during the pulls. The rower went well considering how I felt after deadlifts and the circuit was a killer, but good. Treadmill work was to stop me bringing my breakfast up for the short short girls to see.
XTrainer: 10minutes of something painful
Strength
Leg press: warmups, 180x5, 220x5, 260x5, 300x5, 340x5
Sumo pulls (plates on 2mats) dble overhand grip: warmups, 140x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds
Treadmill: 10minutes really light
Notes
Weee. the Xtrainer I used today sucked and hurt my calves/ankles. Deadlifts were nice and I notice I only need to hook one side of my grip during the pulls. The rower went well considering how I felt after deadlifts and the circuit was a killer, but good. Treadmill work was to stop me bringing my breakfast up for the short short girls to see.
Monday, December 7, 2009
Training - Monday 7th December 2009
Cardio
Walking : ~1hr (3.6km) to the shop and back
Notes
Warm night, so wandered into the shop, carrying bag of fruit, veges and milk on the way back.
Training - Monday 7th December 2009
Warmups
Xtrainer: 10minutes (#4/70rpm)
Strength
Incline Bench(paused): 60x5, 80x5, 100x5, 120x5, 125x4
Chins: BWx5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #10-14/90+rpm
15minute Circuit - Db Pushpress: 20x5, Db Row: 20x5, Jump squats: BWx5: 15 rounds
Notes
A bit tired and weak but the session went OK. Went a little heavy on inclines, but that's OK. HIIT was easier but the circuit still kicked my butt. Improved by 4 rounds over last time. Feeling better, but still have cardio tonight.
Xtrainer: 10minutes (#4/70rpm)
Strength
Incline Bench(paused): 60x5, 80x5, 100x5, 120x5, 125x4
Chins: BWx5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #10-14/90+rpm
15minute Circuit - Db Pushpress: 20x5, Db Row: 20x5, Jump squats: BWx5: 15 rounds
Notes
A bit tired and weak but the session went OK. Went a little heavy on inclines, but that's OK. HIIT was easier but the circuit still kicked my butt. Improved by 4 rounds over last time. Feeling better, but still have cardio tonight.
Sunday, December 6, 2009
Training - Sunday 6th December 2009
Cardio
Walking: roughly 5km around the river ~1hr 40minutes with a couple of breaks.
Friday, December 4, 2009
Training - Friday 4th December 2009
Warmups
Xtrainer: 10minutes (#4/>70rpm)
Hypertrophy stuff (only writing work sets)
Leg Extensions: 75x12, 82x8
Lying Leg Curls: 36x12, 42x12
Calf machine: 190x20
Db Incline: 40x12
Medium Grip Pulldowns: 75x12
Pec Dec Flyes: 96x11
Machine Rows: 89x12
Side lat machine: 54x12
Pushdown machine: 60x12
Sully Zotmanns: 18x12
Swiss Ball Abs: BWx12x3
Notes
Bleh... that makes a bit of a difference. Was hard work, and feeling knackered at the end of it all, but it was good. I did strong concentric with a slowed eccentric. Certainly made a difference in how the sets felt.
Xtrainer: 10minutes (#4/>70rpm)
Hypertrophy stuff (only writing work sets)
Leg Extensions: 75x12, 82x8
Lying Leg Curls: 36x12, 42x12
Calf machine: 190x20
Db Incline: 40x12
Medium Grip Pulldowns: 75x12
Pec Dec Flyes: 96x11
Machine Rows: 89x12
Side lat machine: 54x12
Pushdown machine: 60x12
Sully Zotmanns: 18x12
Swiss Ball Abs: BWx12x3
Notes
Bleh... that makes a bit of a difference. Was hard work, and feeling knackered at the end of it all, but it was good. I did strong concentric with a slowed eccentric. Certainly made a difference in how the sets felt.
Thursday, December 3, 2009
Training - Thursday 3rd December 2009
Warmups
Xtrainer: 10minutes moderate
Strength stuff
Leg Curl: warmups, 26x5, 47x5, 64x5, 84x5, 96x5
Leg Press: warmups, 200x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 10rounds
Note
Missed yesterday due to the awful weather. Today was nicer, but slightly muggy. Didn't feel overly great. Rower HIIT was as hard as I expected, but made it through with little drop off in performance. The circuit was great, if hot and sweaty.
Xtrainer: 10minutes moderate
Strength stuff
Leg Curl: warmups, 26x5, 47x5, 64x5, 84x5, 96x5
Leg Press: warmups, 200x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 10rounds
Note
Missed yesterday due to the awful weather. Today was nicer, but slightly muggy. Didn't feel overly great. Rower HIIT was as hard as I expected, but made it through with little drop off in performance. The circuit was great, if hot and sweaty.
Tuesday, December 1, 2009
Training - Tuesday 1st December 2009
Straight back into it - conditioning and defatting
Warmups
Xtrainer: 10minutes moderate
Strength
Bb Rows (ezy curl bar): warmups, 40x5, 70x5, 80x5, 90x5, 100x5
Incline press (paused): warmups, 80x5x3
Other stuff
Xtrainer: 10minutes HIIT - 20:40 - (90rpm target, @#7-10)
Rest
Conditioning circuit - 15minutes - Db Pushpress: 20x5, Db Row: 20x5, Jump squats: BWx5: 11full rounds plus some change
Stretching
Notes
Nearly killed me. Strength stuff was easy enough, but the conditioning was hard, and it didn't help that it was humid
Central Districts Powerlifting Association Bledisbro 2009, Powerhouse Gym, Wellington
My first competition for ~five years and my twentieth year of powerlifting.
I didn't feel that great going into it, so I dropped my openers for squat and bench slightly.
Squat
The warmups felt OK and depth appeared to be relatively easy to get.
Attempt 1: 180kg - Taking the bar out of the rack felt a little odd, but the lift was easy. Fail on depth...
Attempt 2: 180kg - Slower taking out, harder ascent, but two white lights
Attempt 3: 210kg - Strong all the way around, fastest squat of the three, and two white lights
Bench
The warmups did not feel great, as the bar felt loose in my hands, not solid.
Attempt 1: 170kg - Had a good rattle going, but easy lift - two white lights
Attempt 2: 182.5kg - More rattle, lift wasn't hard, but had an issue with the bar moving closer to lockout - two white lights
Attempt 3: 190kg - More rattle, weight felt OK but once I hit that same point as the last lift it dumped the bar over my belly and failed.
Deadlift
Not much warmup, but it felt ok.
Attempt 1: 230kg - Comfortable lift - 3whites
Attempt 2: 255kg - PB competition deadlift, strong, but the weight got away from my shins during the ascent - three whites
Attempt 3: 272.5kg - Got to my knees strongly, then the weight went out in front and there was no chance of bringing it back. Missed.
Total: 647.5kg @125kg class - 10kg under my best total, with a ton left on the platform
I didn't feel that great going into it, so I dropped my openers for squat and bench slightly.
Squat
The warmups felt OK and depth appeared to be relatively easy to get.
Attempt 1: 180kg - Taking the bar out of the rack felt a little odd, but the lift was easy. Fail on depth...
Attempt 2: 180kg - Slower taking out, harder ascent, but two white lights
Attempt 3: 210kg - Strong all the way around, fastest squat of the three, and two white lights
Bench
The warmups did not feel great, as the bar felt loose in my hands, not solid.
Attempt 1: 170kg - Had a good rattle going, but easy lift - two white lights
Attempt 2: 182.5kg - More rattle, lift wasn't hard, but had an issue with the bar moving closer to lockout - two white lights
Attempt 3: 190kg - More rattle, weight felt OK but once I hit that same point as the last lift it dumped the bar over my belly and failed.
Deadlift
Not much warmup, but it felt ok.
Attempt 1: 230kg - Comfortable lift - 3whites
Attempt 2: 255kg - PB competition deadlift, strong, but the weight got away from my shins during the ascent - three whites
Attempt 3: 272.5kg - Got to my knees strongly, then the weight went out in front and there was no chance of bringing it back. Missed.
Total: 647.5kg @125kg class - 10kg under my best total, with a ton left on the platform
Monday, November 23, 2009
Training - Monday 23rd November 2009
Main stuff
Squats: up to 140x1
Bench: up to 140x1
Deadlift: up to 160x1
Notes
Well yea, suxorz
Squats: up to 140x1
Bench: up to 140x1
Deadlift: up to 160x1
Notes
Well yea, suxorz
Tuesday, November 17, 2009
Training - Tuesday 17th November 2009
Warmups
Treadmill: 10minutes hard
Stuff
Squats: a few sets to 140 to check out shoes
Ballistic Bench: warmups, 30x10x2, 40x5x4
Box jump: box x2x3
Depth jump: box x2x3
Plyo pushup: BWx4x3
Xtrainer: 10minutes (#7/70rpm)
Notes
Got some new shoes, so just did some squats to see how they felt. Should be fine for lifting in. Otherwise, eh, nothing great.
Treadmill: 10minutes hard
Stuff
Squats: a few sets to 140 to check out shoes
Ballistic Bench: warmups, 30x10x2, 40x5x4
Box jump: box x2x3
Depth jump: box x2x3
Plyo pushup: BWx4x3
Xtrainer: 10minutes (#7/70rpm)
Notes
Got some new shoes, so just did some squats to see how they felt. Should be fine for lifting in. Otherwise, eh, nothing great.
Monday, November 16, 2009
Training - Monday 16th November 2009
Warmups
Treadmill: 10minutes hard
Main stuff
Bench (feet on platform): warmups, 175(385)x1, 190(418)x1, 200(440)xcockpushups
2board: 200x2
3board: 200x3
Other stuff
Push Press: 60x5, 90x3
Db JM Press: 20x12x3
Rower: 2000m - 8:26.1
Notes
Excellent, in 6 weeks of prep I have managed to make myself fatter and weaker. Sweet. The feet were on an aerobics step to try and get used to the change in height I will experience in the competition (bench is a different height). The absolute lack of stability sucked and when the bar went out of place the 200failed. Also feel tired, so this next week will be just getting recovered. Otherwise - bollocks to powerlifting - crossfit, brah.
Treadmill: 10minutes hard
Main stuff
Bench (feet on platform): warmups, 175(385)x1, 190(418)x1, 200(440)xcockpushups
2board: 200x2
3board: 200x3
Other stuff
Push Press: 60x5, 90x3
Db JM Press: 20x12x3
Rower: 2000m - 8:26.1
Notes
Excellent, in 6 weeks of prep I have managed to make myself fatter and weaker. Sweet. The feet were on an aerobics step to try and get used to the change in height I will experience in the competition (bench is a different height). The absolute lack of stability sucked and when the bar went out of place the 200failed. Also feel tired, so this next week will be just getting recovered. Otherwise - bollocks to powerlifting - crossfit, brah.
Thursday, November 12, 2009
Training - Thursday 12th November 2009
Stuff
XTrainer: 20minutes (#4-6/70+rpm)
Pulldowns: 82x8
Rows 82x12
Pec Deck Flyes: 69x12, 89x12
Shoulder press: 65x12
Machine Curls: 55x12
Pushdown machine: 65x12
L Fyes, pulldown abs, woodchoppers and swiss ball abs: sore
Notes
Feeling beaten from squats/pulls, so just a nice simple "bbr" day. Cardio was hard work as the lower back didn't appreciate the machine.
XTrainer: 20minutes (#4-6/70+rpm)
Pulldowns: 82x8
Rows 82x12
Pec Deck Flyes: 69x12, 89x12
Shoulder press: 65x12
Machine Curls: 55x12
Pushdown machine: 65x12
L Fyes, pulldown abs, woodchoppers and swiss ball abs: sore
Notes
Feeling beaten from squats/pulls, so just a nice simple "bbr" day. Cardio was hard work as the lower back didn't appreciate the machine.
Tuesday, November 10, 2009
Training - Tuesday 10th November 2009
Warmup
Treadmill: 2minutes hard
Main stuff
Squat: warmups, 142.5(314)x5, 162.5(358)x5, 182.5(402)x10 @9, 190(418)x1, 210(462)x1
Ballistic Bench: warmups, 40(88)x3x6
Deadlift against green: warmup, 120(264)x1x2, 140(308)x1, 160(352)x1, 180(396)x1, 200(440)x1, 220(494)x1, 235(517)xmiss
Other
Pulldowns: warmup, 82x5, 92x5, 101x5
Notes
Lowish on the carbs, and low on food, but the session went well enough. The 235 miss on the deadlift was as the band kicked in, but I went out of the gym prior to the lift and lost my focus...
Last real heavy lower workout before the competition.
Treadmill: 2minutes hard
Main stuff
Squat: warmups, 142.5(314)x5, 162.5(358)x5, 182.5(402)x10 @9, 190(418)x1, 210(462)x1
Ballistic Bench: warmups, 40(88)x3x6
Deadlift against green: warmup, 120(264)x1x2, 140(308)x1, 160(352)x1, 180(396)x1, 200(440)x1, 220(494)x1, 235(517)xmiss
Other
Pulldowns: warmup, 82x5, 92x5, 101x5
Notes
Lowish on the carbs, and low on food, but the session went well enough. The 235 miss on the deadlift was as the band kicked in, but I went out of the gym prior to the lift and lost my focus...
Last real heavy lower workout before the competition.
Monday, November 9, 2009
Training - Monday 9th October 2009
Main Stuff
1board(paused): warmups, 180(396)x5, 190(418)x3, 200(440)x2 @9.5
Other stuff
Db Flyes: 22x12x4
L Flyes+Face pulls: 3sets of 20 light
Treadmill: 10minutes hard
Stretch
Notes
Wasn't a great day, but done, one more heavy day and then will be done for the competition. I am paranoid my shoes will not meet the IPF muster, oh well, may get some new ones prior to the meet.
1board(paused): warmups, 180(396)x5, 190(418)x3, 200(440)x2 @9.5
Other stuff
Db Flyes: 22x12x4
L Flyes+Face pulls: 3sets of 20 light
Treadmill: 10minutes hard
Stretch
Notes
Wasn't a great day, but done, one more heavy day and then will be done for the competition. I am paranoid my shoes will not meet the IPF muster, oh well, may get some new ones prior to the meet.
Friday, November 6, 2009
Training - Friday 6th November 2009
Warmups
Treadmill: 14minutes moderate
Main stuff
Reverse Mini Band bench: warmups, 150(330)x3, 170(374)x3, 190(418)x3 @8.5
Other stuff
Pulldowns: 89x3, 99x3, 115x3
Pushdown machine: up to 67x12x2
Side lateral machine: something x12x3
Treadmill: 40minutes moderate at high incline
Notes
OK day. Shoulder didn't hurt too much, but the weights were still heavy enough. Cardio felt good.
Treadmill: 14minutes moderate
Main stuff
Reverse Mini Band bench: warmups, 150(330)x3, 170(374)x3, 190(418)x3 @8.5
Other stuff
Pulldowns: 89x3, 99x3, 115x3
Pushdown machine: up to 67x12x2
Side lateral machine: something x12x3
Treadmill: 40minutes moderate at high incline
Notes
OK day. Shoulder didn't hurt too much, but the weights were still heavy enough. Cardio felt good.
Tuesday, November 3, 2009
Training - Tuesday 3rd November 2009
Main stuff
Reverse Mini Squats: warmups, 180(396)x5, 190(418)x3, 200(440)x6 @9
Other stuff
Closegrip Pulldowns: warmups, 82x5, 92x3, 101x5
Treadmill: 30mintes (low speed higher incline)
Shower
walk to work (20minutes)
Notes
Good day. No deadlifts today as the back was feeling beat, but squats were fine.
Reverse Mini Squats: warmups, 180(396)x5, 190(418)x3, 200(440)x6 @9
Other stuff
Closegrip Pulldowns: warmups, 82x5, 92x3, 101x5
Treadmill: 30mintes (low speed higher incline)
Shower
walk to work (20minutes)
Notes
Good day. No deadlifts today as the back was feeling beat, but squats were fine.
Monday, November 2, 2009
Training - Monday 2nd November 2009
Main Stuff
1board (paused): warmups, 170(374)x3, 180(396)x3, 190(418)x3 @9
Db Flyes: 18x12x4
Other Stuff
Cycle: 18minutes hard
Treadmill: 16minutes hard
Stretch/roller
Notes
Shoulder is getting beaten from squats/deadlifts, but strength is still there. Lockout feels strong, but the shoulder is messing with performance at the bottom of the range.
1board (paused): warmups, 170(374)x3, 180(396)x3, 190(418)x3 @9
Db Flyes: 18x12x4
Other Stuff
Cycle: 18minutes hard
Treadmill: 16minutes hard
Stretch/roller
Notes
Shoulder is getting beaten from squats/deadlifts, but strength is still there. Lockout feels strong, but the shoulder is messing with performance at the bottom of the range.
Friday, October 30, 2009
Training - Friday 30th October 2009
Main stuff
Reverse mini bench: warmups, 140(308)x5, 160(352)x5, 180(396)x5 @8
Other stuff
Pulldowns: 4 sets of 10 to 89
Rower: 10minute (2.14/500m)
Treadmill: 40minutes moderate
Stretch
Roller ab thingie: 8x2
Notes
Not too bad. The right shoulder is playing up now that I am doing more squats/pulls, but thats life. Otherwise pretty comfortable day. Bringing up the cardio again.
Reverse mini bench: warmups, 140(308)x5, 160(352)x5, 180(396)x5 @8
Other stuff
Pulldowns: 4 sets of 10 to 89
Rower: 10minute (2.14/500m)
Treadmill: 40minutes moderate
Stretch
Roller ab thingie: 8x2
Notes
Not too bad. The right shoulder is playing up now that I am doing more squats/pulls, but thats life. Otherwise pretty comfortable day. Bringing up the cardio again.
Tuesday, October 27, 2009
Training - Tuesday 27th October 2009
Main Stuff
Reverse Mini Squats: warmups, 170(374)x3, 180(396)x3, 190(418)x6 @8
Deadlifts against 2 doubled purples: warmups, 120x1, add a mini x1, add another mini x1, 140(308)x1, 160(352)x1, 180x1, 200xmiss - drop all bands - 200x1
Other
Treadmill: 15minutes hard
Stretch
Notes
Trained a day early due to travel tomorrow. Considering the back felt a little wonky to start with, everything felt good in the end. The final deadlift at 200 went off the floor quickly, then stopped dead as all bands came into force. The rep without any bands was fast.
Reverse Mini Squats: warmups, 170(374)x3, 180(396)x3, 190(418)x6 @8
Deadlifts against 2 doubled purples: warmups, 120x1, add a mini x1, add another mini x1, 140(308)x1, 160(352)x1, 180x1, 200xmiss - drop all bands - 200x1
Other
Treadmill: 15minutes hard
Stretch
Notes
Trained a day early due to travel tomorrow. Considering the back felt a little wonky to start with, everything felt good in the end. The final deadlift at 200 went off the floor quickly, then stopped dead as all bands came into force. The rep without any bands was fast.
Monday, October 26, 2009
Training - Monday 26th October 2009
Main stuff
1board: warmups, 160x5, 170x5, 180x5
Other stuff
Rower: 5 minutes
Treadmill: 20minutes
Notes
Not the greatest day but got through it. I placed the 1board too low on the last set so it was far harder than it should have been.
- Posted using BlogPress from my Apple garbage.
1board: warmups, 160x5, 170x5, 180x5
Other stuff
Rower: 5 minutes
Treadmill: 20minutes
Notes
Not the greatest day but got through it. I placed the 1board too low on the last set so it was far harder than it should have been.
- Posted using BlogPress from my Apple garbage.
Friday, October 23, 2009
Training - Friday 23rd October 2009
Main stuff
1board ('comp' style): warmups, 182.5(402)x1, 192.5(424)x1, 202.5(446)x1 @9, 185(407)x1, 195(429)x1, 205(451)x1 @10, 100(220)x20
Other stuff
Pulldowns: 5sets of 10 up to 82kg
Cycle: 30minute (90rpm, #6-7)
Stretch
Some ab thing that hurt
Notes
Not a bad day, definitely very tired from Wednesdays effort, but it felt good to go over 200 this quickly after the break. Lower body is still sore, so that didn't help the pressing much. The cycle was pretty much a comfortable spin rather than working hard.
1board ('comp' style): warmups, 182.5(402)x1, 192.5(424)x1, 202.5(446)x1 @9, 185(407)x1, 195(429)x1, 205(451)x1 @10, 100(220)x20
Other stuff
Pulldowns: 5sets of 10 up to 82kg
Cycle: 30minute (90rpm, #6-7)
Stretch
Some ab thing that hurt
Notes
Not a bad day, definitely very tired from Wednesdays effort, but it felt good to go over 200 this quickly after the break. Lower body is still sore, so that didn't help the pressing much. The cycle was pretty much a comfortable spin rather than working hard.
Wednesday, October 21, 2009
Training - Wednesday 21st October 2009
Warmups
Treadmill: 5minutes moderate
Real work
Reverse Mini Squats: warmups, 160(352)x5, 170(374)x5, 180(396)x6 @8-9
2board: warmups, 120(264)x6, 142.5(314)x5, 167.5(369)x4, 180x3x2, 190(418)x2x2, 180x3x2, 167.5x4, 155(341)x6, 142.5x8, 120x10
Deadlifts against 2 doubled purples: warmups, 120x1x3, 140(308)x1, 160x1, 180x1
Other
Treadmill: 10minutes light
Notes
Gonna be sore. First day back on the squats/deadlifts, and first time doing a Sheiko bench pyramid for awhile. Feeling sore now, but will have a bath/stretch later to try and sort out some of the pain. Squats hurt the midback and the shoulders, and the 2board finished the shoulders off completely, but the deadlift was OK.
Treadmill: 5minutes moderate
Real work
Reverse Mini Squats: warmups, 160(352)x5, 170(374)x5, 180(396)x6 @8-9
2board: warmups, 120(264)x6, 142.5(314)x5, 167.5(369)x4, 180x3x2, 190(418)x2x2, 180x3x2, 167.5x4, 155(341)x6, 142.5x8, 120x10
Deadlifts against 2 doubled purples: warmups, 120x1x3, 140(308)x1, 160x1, 180x1
Other
Treadmill: 10minutes light
Notes
Gonna be sore. First day back on the squats/deadlifts, and first time doing a Sheiko bench pyramid for awhile. Feeling sore now, but will have a bath/stretch later to try and sort out some of the pain. Squats hurt the midback and the shoulders, and the 2board finished the shoulders off completely, but the deadlift was OK.
Monday, October 19, 2009
Next Books - Innovation fun
Besides the multiple books I am reading (curse you ADD) the next two that I have in my list are Harvard Business School Innovation books, or in simple terms - Open Innovation and The Innovator's Solution.
Look like they will be interesting reads, but I have no idea what to expect.
Career Warfare - David F. D'Alessandro (with Michele Owens)
David has other books, but this one basically adds to his earlier book "Brand Warfare". Basically giving a bunch, 10 strangely enough, of rules build your own "personal brand" in the business world.
Most of the rules are common sense, but the anecdotes that link the rules together are the best part of the book. Especially when he walks you through an example day, where things mostly go wrong - but provides better context that expecting everything to be perfect.
Toughen Up - Michael Hill (with Claire Harvey)
Been on a book binge recently, so I thought I would add a few of them on here.
Michael has a long history in NZ jewellery scene, and the knowledge of why he opened his own stores has been said over and again (house fire).
The book itself is a great big advertisement for working within the Michael Hill group, including a line at the end "If you have what it takes to be a winner, I want to hear from you".
But its a good story, and goes through factors that have helped him succeed over the last 30 years, as well as setting up his golf course in Queenstown, and his Violin competition.
Worth a read - available here
Training - Monday 19th October 2009
Warmup
Treadmill: 5minutes light
Bench Stuff
1board+dp: warmups, 130(286)x1, 140(308)x1, 150(330)x1 @9, 132.5(292)x1, 142.5(314)x1, 152.5(336)x1 @9
Other stuff
Single Db snatch: warmups, 40x2x2, 46x2
Pec Deck Flyes: 61x50
Xtrainer: 20minutes (#4/60-70rpm)
Stretch/roller
Notes
First session in ages. Travel+sick = slacker. Bench was spot on for loading, but I only have five weeks of real training before my competition, so I am going to be pushing it relatively heavy for a few of them. A little weight to lose before then, but nothing too bad.
Treadmill: 5minutes light
Bench Stuff
1board+dp: warmups, 130(286)x1, 140(308)x1, 150(330)x1 @9, 132.5(292)x1, 142.5(314)x1, 152.5(336)x1 @9
Other stuff
Single Db snatch: warmups, 40x2x2, 46x2
Pec Deck Flyes: 61x50
Xtrainer: 20minutes (#4/60-70rpm)
Stretch/roller
Notes
First session in ages. Travel+sick = slacker. Bench was spot on for loading, but I only have five weeks of real training before my competition, so I am going to be pushing it relatively heavy for a few of them. A little weight to lose before then, but nothing too bad.
Monday, September 28, 2009
Training - 28th September 2009
Warmups
Treadmill: 3minutes hard
Test Day
Box Squat: warmups, 180(396)x1, 210(462)x1, 220(484)x1
1board (paused): warmups, 185(407)x1, 200(440)x1, 212.5(468)x1 (miss)
Deadlift: warmups, 230(506)x1, 250(550)x1
Other
Stretch
Treadmill: 10minutes hard
Notes
Short training week due to travel later in the week (away all next week) so I performed a test day. Went better than expected. Squats highlighted the relative lack of training recently, lower back showing weakness under the heavy weights, but still 220 is a reasonable effort for no training. 1board was picked as I went fairly heavy on Friday, but it was still strong. The 212.5 was locked out, but would have failed, so its a miss. Need to work on lockout with the next cycle.
Deadlift was hard as hell, but its mainly lower back fitness and upper back ability. That will be fixed in the lead up to my competition. When I get back, there is seven full weeks of training, so not much time to get stronger, but plenty of time to get better.
Treadmill: 3minutes hard
Test Day
Box Squat: warmups, 180(396)x1, 210(462)x1, 220(484)x1
1board (paused): warmups, 185(407)x1, 200(440)x1, 212.5(468)x1 (miss)
Deadlift: warmups, 230(506)x1, 250(550)x1
Other
Stretch
Treadmill: 10minutes hard
Notes
Short training week due to travel later in the week (away all next week) so I performed a test day. Went better than expected. Squats highlighted the relative lack of training recently, lower back showing weakness under the heavy weights, but still 220 is a reasonable effort for no training. 1board was picked as I went fairly heavy on Friday, but it was still strong. The 212.5 was locked out, but would have failed, so its a miss. Need to work on lockout with the next cycle.
Deadlift was hard as hell, but its mainly lower back fitness and upper back ability. That will be fixed in the lead up to my competition. When I get back, there is seven full weeks of training, so not much time to get stronger, but plenty of time to get better.
Friday, September 25, 2009
Training - Friday 25th September 2009
Warmups
Treadmill: 5 minutes hard
Bench Stuff
Reverse Purple Band Bench: warmups, 210(462)x1, 220(484)x1, 230(506)x1 @9.5, 212.5(468)x1, 222.5(490)x1, 232.5(512)xmiss
Pec Deck Flyes: 4sets of 12 up to 89
Other stuff
Rear delt machine: 4 sets of 12 up to 75
Treadmill: 20minutes hard
Notes
Tired, depleted and picked the wrong load. For the last few weeks I have been basing my loading off 235 as a max for reverse band. Guess I should have checked my old PR's as the best I have done off that is 227.5. So I hit a PR on the first round and couldn't get past the changeover point on the second. Not having done heavy work all year means handling those loads is a bit foreign. Oh well, it was good considering!
Treadmill: 5 minutes hard
Bench Stuff
Reverse Purple Band Bench: warmups, 210(462)x1, 220(484)x1, 230(506)x1 @9.5, 212.5(468)x1, 222.5(490)x1, 232.5(512)xmiss
Pec Deck Flyes: 4sets of 12 up to 89
Other stuff
Rear delt machine: 4 sets of 12 up to 75
Treadmill: 20minutes hard
Notes
Tired, depleted and picked the wrong load. For the last few weeks I have been basing my loading off 235 as a max for reverse band. Guess I should have checked my old PR's as the best I have done off that is 227.5. So I hit a PR on the first round and couldn't get past the changeover point on the second. Not having done heavy work all year means handling those loads is a bit foreign. Oh well, it was good considering!
Monday, September 21, 2009
Training - Monday 21st September 2009
Warmups
Treadmill: 10minutes light
Bench Stuff
Overhead Press: warmups, 85(187)x1, 90(198)x1, 95(209)x1, 87.5(193)x1, 92.5(204)x1, 97.5(215)xpushpress, 97.5x1
Pec Deck Flyes: 60x12x3, 82x12
Other stuff
Closegrip Pulldown: warmups, 75x5, 96x5, 103x5, 110x5
Treadmill: 10minutes hard
Notes
OK day. Left shoulder has pain most of the time, but didn't hurt during the movement so I carried on. I can clear my chin easily with a lot of weight, but the stupid bars make the transition to lockout difficult. I lost balance on the 95 first time through, stepped back and continued to press. First try at 97.5 got to above my head and fell off backwards, so I push pressed it up. Got annoyed at it and repeated, pressed easily. Stupid bars.
Treadmill: 10minutes light
Bench Stuff
Overhead Press: warmups, 85(187)x1, 90(198)x1, 95(209)x1, 87.5(193)x1, 92.5(204)x1, 97.5(215)xpushpress, 97.5x1
Pec Deck Flyes: 60x12x3, 82x12
Other stuff
Closegrip Pulldown: warmups, 75x5, 96x5, 103x5, 110x5
Treadmill: 10minutes hard
Notes
OK day. Left shoulder has pain most of the time, but didn't hurt during the movement so I carried on. I can clear my chin easily with a lot of weight, but the stupid bars make the transition to lockout difficult. I lost balance on the 95 first time through, stepped back and continued to press. First try at 97.5 got to above my head and fell off backwards, so I push pressed it up. Got annoyed at it and repeated, pressed easily. Stupid bars.
Friday, September 18, 2009
Training - Friday 18th September 2009
Bench Stuff
Reverse purples bench: warmups, 200(440)x3, x3, x3 (9/~60%)
Db Flyes: 26x12x4
Other stuff
Pulldowns: warmups, 82x12+3+3+3+3
Rear delt machine: 62x12+5+3
Some RC thing: 12x12x3
Treadmill: 20minutes hard
Stretches
Notes
Not great, not bad, but done. Feeling tired this morning and caffeine didn't pick me up any. Did what I had to and got out.
Reverse purples bench: warmups, 200(440)x3, x3, x3 (9/~60%)
Db Flyes: 26x12x4
Other stuff
Pulldowns: warmups, 82x12+3+3+3+3
Rear delt machine: 62x12+5+3
Some RC thing: 12x12x3
Treadmill: 20minutes hard
Stretches
Notes
Not great, not bad, but done. Feeling tired this morning and caffeine didn't pick me up any. Did what I had to and got out.
Wednesday, September 16, 2009
Training - Wednesday 16th September 2009
Warmups
Treadmill: 6minutes light
Bench Stuff
Ballistic bench: warmups, 52.5(116)x3x4, 42.5(94)x8, x12
Plyometric pushup: BWx4x4
Other stuff
Fatman pullups: BWx20x4
Sully zotmanns: 14x8, 16x8
Leg Curl: warmups, 48x12+5+5
Treadmill: 20minutes hardish
Notes
Quick session. Lower back didn't feel up to much legs so I avoided them slightly. The upper was tired, but everything went fairly well. Trained later in the day, so the gym was full of bro's, got some bizzare looks when I was doing the ballistic stuff.
Treadmill: 6minutes light
Bench Stuff
Ballistic bench: warmups, 52.5(116)x3x4, 42.5(94)x8, x12
Plyometric pushup: BWx4x4
Other stuff
Fatman pullups: BWx20x4
Sully zotmanns: 14x8, 16x8
Leg Curl: warmups, 48x12+5+5
Treadmill: 20minutes hardish
Notes
Quick session. Lower back didn't feel up to much legs so I avoided them slightly. The upper was tired, but everything went fairly well. Trained later in the day, so the gym was full of bro's, got some bizzare looks when I was doing the ballistic stuff.
Monday, September 14, 2009
Training - Monday 14th September 2009
Warmups
Treadmill: 10minutes hard
Pulldowns: 48x12x4
Pushdowns: 3sets light
Bench Stuff
Overhead Press: warmups, 82.5(181)x4, x4, x4, x4, x4 (20/100%)
Lying extensions: warmups, 75(165)x4, x4, x4, x4, x4 (20/100%)
Other stuff
Sully Zottmans: warmups, 16x8x2, 18x8
A1: Facepull: 66x12x3
A2: St Arm Pulldowns: 66x12x3
Notes
Still feeling beat from Friday, but went OK. The weight wasn't easy, at least at the top of the movement where the crappy bars make their presence felt. Did all the sets. Lying extensions are done on the floor, with 10kg plates on the bar, reset each rep. Hard on the triceps, and elbows.
Treadmill: 10minutes hard
Pulldowns: 48x12x4
Pushdowns: 3sets light
Bench Stuff
Overhead Press: warmups, 82.5(181)x4, x4, x4, x4, x4 (20/100%)
Lying extensions: warmups, 75(165)x4, x4, x4, x4, x4 (20/100%)
Other stuff
Sully Zottmans: warmups, 16x8x2, 18x8
A1: Facepull: 66x12x3
A2: St Arm Pulldowns: 66x12x3
Notes
Still feeling beat from Friday, but went OK. The weight wasn't easy, at least at the top of the movement where the crappy bars make their presence felt. Did all the sets. Lying extensions are done on the floor, with 10kg plates on the bar, reset each rep. Hard on the triceps, and elbows.
Friday, September 11, 2009
Training - Friday 11th September 2009
Bench Stuff
Reverse purple bench: warmups, 185(407)x5, x5, x5, x4, x3 (22/100%)
Lockout (low pin): 140x5, x5, x5, x4, x3 (22/100%)
Other stuff
Stretch
Pulldowns: multiple sets to 103x8 @9
L Flyes: 12x20, 14x20, 12x20x2
Notes
Weights went OK. The shoulder felt a bit funky to start with, but warmed up into it. Low carb and no Tyrosine is removing some of my "drive" but didn't prevent me doing the weights I needed.
To put the loads/reps/percentages into context. This is one of my "high volume" day. My load is an estimated ~80%, but since it fell on 79%, I had a rep max of 5 per set and range of 11-22reps total per exercise. The rep targets are from Prilepin's Table, with some extrapolation to fill in the gaps.
Reverse purple bench: warmups, 185(407)x5, x5, x5, x4, x3 (22/100%)
Lockout (low pin): 140x5, x5, x5, x4, x3 (22/100%)
Other stuff
Stretch
Pulldowns: multiple sets to 103x8 @9
L Flyes: 12x20, 14x20, 12x20x2
Notes
Weights went OK. The shoulder felt a bit funky to start with, but warmed up into it. Low carb and no Tyrosine is removing some of my "drive" but didn't prevent me doing the weights I needed.
To put the loads/reps/percentages into context. This is one of my "high volume" day. My load is an estimated ~80%, but since it fell on 79%, I had a rep max of 5 per set and range of 11-22reps total per exercise. The rep targets are from Prilepin's Table, with some extrapolation to fill in the gaps.
Wednesday, September 9, 2009
Training - Wednesday 9th September 2009
Warmups
Treadmill: 15minutes light
Bench Stuff
Ballistic Bench: warmup, 42.5x4x6
Plyometric Pushups: BWx4x4
Other stuff
Box jumps: BWx2x4
Ballistic Hip sled: warmups, 100x2, 120x2, 140x2, 160x2, 180x2x2
Plyo Split squats: BWx2x3
Facepull: 36x20x2, 42x20
Standing Leg Curls: warmups, 42x10+5+5
Stretch
Notes
Good session, feeling beat from the low carbs and still sore through the biceps/shoulders from Monday but it was pretty comfortable. Shoulders were great today, so the weights were all pretty good. Pushups went fantastically.
Monday, September 7, 2009
Training - Monday 7th September 2009
Warmups
Notes
Walk: 15minutes
Pulldowns: a few sets of light
Other stuff
Overhead press (plus clean): warmups, 77.5(171)x5, x5, x5, x4, x3 (22)
Closegrip Pulldowns: warmups, 68x20+5+6
Fatman pullups: BWx12x3
L Flyes: 12x20x4
Stretch
Walk: 15minutes
Notes
Had a day off work, so I walked through the gardens to the gym, and back again. Simple session of overheads, played with grip a bit, but having to clean the weight first was not the best for setting up. Was better with a slightly wider grip.
Friday, September 4, 2009
Training - Friday 4th September 2009
Bench Stuff
1board (paused): warmups, 182.5(402)x1, 192.5(424)x1, 202.5(446)x1 @9, 185(407)x1, 195(430)x1, 205(451)x1 @9, 187.5(413)x1, 197.5(435)X1, 207.5(457)x1 @9.5
Other stuff
Db Flyes: 20x12x4
Close grip pulldowns: warmups, 82x10+5+5
Machine Rows: warmups, 82x10+5+6
L Flyes: 12x20x3
Neutral Facepull:36x20x3
Stretch
Notes
Really good session. Shoulder felt better, only starting to give a slight throb around the last wave. Since this wave is meant to be heavy, I kept going until I hit close to a #10 on the RPE scale. The last set was out of the groove slightly, which made it hard. Felt really good overall. Extremely low on carbs this week, even the small amount I have with training wasn't enough to stop the ketone taste in my mouth from happening.
1board (paused): warmups, 182.5(402)x1, 192.5(424)x1, 202.5(446)x1 @9, 185(407)x1, 195(430)x1, 205(451)x1 @9, 187.5(413)x1, 197.5(435)X1, 207.5(457)x1 @9.5
Other stuff
Db Flyes: 20x12x4
Close grip pulldowns: warmups, 82x10+5+5
Machine Rows: warmups, 82x10+5+6
L Flyes: 12x20x3
Neutral Facepull:36x20x3
Stretch
Notes
Really good session. Shoulder felt better, only starting to give a slight throb around the last wave. Since this wave is meant to be heavy, I kept going until I hit close to a #10 on the RPE scale. The last set was out of the groove slightly, which made it hard. Felt really good overall. Extremely low on carbs this week, even the small amount I have with training wasn't enough to stop the ketone taste in my mouth from happening.
Wednesday, September 2, 2009
Training - Wednesday 2nd September 2009
Other stuff
Cycle: 30minutes (#6/90rpm)
Leg Extensions: warmups, 68x20+5+5
Leg Curls: warmups, 48x18+4+5
Stretch
Notes
Quick easy session. The legs feel 'worked' but nothing near difficult. I would have done leg press but I went to the gym later today, and it was full of 'fratboys'
Cycle: 30minutes (#6/90rpm)
Leg Extensions: warmups, 68x20+5+5
Leg Curls: warmups, 48x18+4+5
Stretch
Notes
Quick easy session. The legs feel 'worked' but nothing near difficult. I would have done leg press but I went to the gym later today, and it was full of 'fratboys'
Monday, August 31, 2009
Training - Monday 31st August 2009
Bench Stuff
Bench: warmups, 172.5(380)x1, 182.5(402)x1, 192.5(424)x1, 175(385)x1, 185(408)x1, 195(430)x1
Other stuff
Flyes: 20x12x4
Closegrip pulldown: 68x15+5+5
L Flyes(each side): 12x20x3
Neutral Facepull:33x20x2
Notes
Forgot my wraps and stuff, but the day still went OK. Shoulder is aching still, only during/directly after the movement, so its more irritating than anything. Weights went fine, got a little wobbly on the 195, but the lack of wraps makes controlling the garbage bars a little harder. Did some shoulder stuff, which pumped up the small muscles no end.
Bench: warmups, 172.5(380)x1, 182.5(402)x1, 192.5(424)x1, 175(385)x1, 185(408)x1, 195(430)x1
Other stuff
Flyes: 20x12x4
Closegrip pulldown: 68x15+5+5
L Flyes(each side): 12x20x3
Neutral Facepull:33x20x2
Notes
Forgot my wraps and stuff, but the day still went OK. Shoulder is aching still, only during/directly after the movement, so its more irritating than anything. Weights went fine, got a little wobbly on the 195, but the lack of wraps makes controlling the garbage bars a little harder. Did some shoulder stuff, which pumped up the small muscles no end.
Friday, August 28, 2009
Training - Friday 28th August 2009
Warmup
Treadmill: 10mins moderate, band stuff
Bench Stuff
1board(paused) warmups, 177.5(391)x3x3 (9)
Other stuff
Db Flyes: 18x12x4
Bicep-tricep-shoulder machines: whatever
Notes
Quick, early morning as I have to get on a plane. Shoulder still aches, so will rinse and repeat next week. Weight was easy but just hurt.
Wednesday, August 26, 2009
Training - Wednesday 26th August 2009
Warmups
Treadmill: 12minutes moderate
Bench Stuff
Ballistic Bench: warmups, 50x3x4, 40x6, 40x8
Plyometric Pushup: x4x4
Fat man pullups: x20, x15, x10, x10
Stretch
Notes
Quick session again, after some wine with lunch! Becuase I didn't bring wraps and chalk I was holding the bar strangely and managed to drop one side during one of the 50kg sets, oops... no harm, no foul.
Edited to include fat man pullups. Also did some of these yesterday and they hammered the midback.
Treadmill: 12minutes moderate
Bench Stuff
Ballistic Bench: warmups, 50x3x4, 40x6, 40x8
Plyometric Pushup: x4x4
Fat man pullups: x20, x15, x10, x10
Stretch
Notes
Quick session again, after some wine with lunch! Becuase I didn't bring wraps and chalk I was holding the bar strangely and managed to drop one side during one of the 50kg sets, oops... no harm, no foul.
Edited to include fat man pullups. Also did some of these yesterday and they hammered the midback.
Tuesday, August 25, 2009
Training - Tuesday 25th August 2009
Other stuff
Treadmill: 25-30minutes moderate/light
Leg Press: warmups, 250x20
Leg Curl: warmup, 89x10+5+6
Stretch
Notes
Quick session, cardio got a little mixed up but oh well.
Treadmill: 25-30minutes moderate/light
Leg Press: warmups, 250x20
Leg Curl: warmup, 89x10+5+6
Stretch
Notes
Quick session, cardio got a little mixed up but oh well.
Monday, August 24, 2009
Training - Monday 24th August 2009
Bench Stuff
Bench Press: Warmups, 167.5(369)x4, x4, x4, x4, x4 (20)
Overhead Press: warmups, 72.5(160)x4, x4, x4, x4, x4 (20)
Over Stuff
Closegrip Pulldowns: warmups, 64x10+6+5
Side Lat Machine: 37x25+7+10
Rear Delt Machine: 37x30+8+10
Pushdowns: warmup, 81x6, 60x6, 39x15
Stretch n stuff
Notes
Not a bad day, the shoulder still hurt but kept stretching, and rubbing to try and get some movement. The weight was easy but the bicep tendon was making it tough at lockout. Overhead was strong enough. Creatine seems to be kicking in.
Friday, August 21, 2009
Training - Friday 21st August 2009
Warmups
Band rows: 2px20x4
Bench Stuff
1board: warmups, 167.5x5x4 (20)
2board: warmup, 180x5x3, x3 (18)
Other stuff
Pulldowns: 87x10+5+5
Side Lat machine: 67x10+5+5
Pushdown: 74x10+5+6
Notes
Weights were easy for bench, but the right shoulder is still being a pig. I will ice it tonight and see if I can get it working better. My eye is feeling sore and watering, so that wasn't that much fun either. Need sleep.
Thursday, August 20, 2009
Training - Thursday 20th August 2009
Other Stuff
Treadmill: 25minutes moderate/hard
Cycle: 10minutes moderate
Stretch lower
Notes
Just a quick session to get some blood flowing. I was going to do some legs, but I am feeling beat so I just did the cardio and stretched and got outta there.
Treadmill: 25minutes moderate/hard
Cycle: 10minutes moderate
Stretch lower
Notes
Just a quick session to get some blood flowing. I was going to do some legs, but I am feeling beat so I just did the cardio and stretched and got outta there.
Wednesday, August 19, 2009
Training - Wednesday 19th August 2009
Warmups
Rower: 10minutes (2.15.6/500m)
Bench Stuff
Ballistic Bench Press: warmups, 40x4x4
Plyometric Pushup: x4x4
Other Stuff
Box Jump: x2x4
Treadmill: 20minutes hard
Notes
Quick session, but it felt pretty reasonable. The ballistic work felt a bit harsh on the shoulder, but once I warmed up more, it felt better. More cardio, and watching Family Guy made it worthwhile.
Rower: 10minutes (2.15.6/500m)
Bench Stuff
Ballistic Bench Press: warmups, 40x4x4
Plyometric Pushup: x4x4
Other Stuff
Box Jump: x2x4
Treadmill: 20minutes hard
Notes
Quick session, but it felt pretty reasonable. The ballistic work felt a bit harsh on the shoulder, but once I warmed up more, it felt better. More cardio, and watching Family Guy made it worthwhile.
Tuesday, August 18, 2009
Training - Tuesday 18th August 2009
Warmups
Treadmill: 10minutes Mod/hard
Other stuff
Narrow grip Pulldowns: 64x18+6+8
Leg Press: warmups, 190x20, 230x20
Leg Curl: warmups, 42x18+8+10
Seated Calf raise: few sets to stack x12
Notes
Starting back on the cardio aint that much fun. Pulldowns felt great, and leg press has recruited significant pain into my muscles. Seated calf raise machine was a waste of money. Bodyweight is up, so the creatine is making its appearance.
Treadmill: 10minutes Mod/hard
Other stuff
Narrow grip Pulldowns: 64x18+6+8
Leg Press: warmups, 190x20, 230x20
Leg Curl: warmups, 42x18+8+10
Seated Calf raise: few sets to stack x12
Notes
Starting back on the cardio aint that much fun. Pulldowns felt great, and leg press has recruited significant pain into my muscles. Seated calf raise machine was a waste of money. Bodyweight is up, so the creatine is making its appearance.
Monday, August 17, 2009
Training - Monday 17th August 2009
Warmups
Band rows: 2px20x3
Band Pullaparts: px12x5
Bench Movements
Bench press: warmups, 157.5(347)x6, x5, x4 (15)
Overhead press: warmups, 70(154)x6x2 (12)
Other Stuff
Pulldowns: 64x15+5+5
Side Lat Machine: 53x15+10+10
Rear Lat Machine: 54x20+10+10
Pushdown Machine: 60x20+10+20
Curl Machine: 40x20+20
Notes
First week of new block, things have altered slightly and using a different RPE gauge. Will track how things go and see where I get to. Right shoulder is still being a pain, and is the main reason I stopped bench early. More bbr style accessory stuff, but felt good, and got some blood flowing around the shoulders. I also started creatine again last week, but I am not loading, so no rapid change in volume.
Band rows: 2px20x3
Band Pullaparts: px12x5
Bench Movements
Bench press: warmups, 157.5(347)x6, x5, x4 (15)
Overhead press: warmups, 70(154)x6x2 (12)
Other Stuff
Pulldowns: 64x15+5+5
Side Lat Machine: 53x15+10+10
Rear Lat Machine: 54x20+10+10
Pushdown Machine: 60x20+10+20
Curl Machine: 40x20+20
Notes
First week of new block, things have altered slightly and using a different RPE gauge. Will track how things go and see where I get to. Right shoulder is still being a pain, and is the main reason I stopped bench early. More bbr style accessory stuff, but felt good, and got some blood flowing around the shoulders. I also started creatine again last week, but I am not loading, so no rapid change in volume.
Thursday, August 13, 2009
Training - Thursday 13th August 2009
Bench Stuff
Reverse Purple Bench (Ring Finger on ring): warmups, 200(440)x3 @8, 205(446)x3 @9
3board (same grip): warmups, 210(462)x3 @9
Bb elbow out extension (to 2bd): warmups, 70(154)x6 @7, 90(198)x6 @8
Otherstuff
Stretch
Pulldown: 4sets to 103x8, 61x20
Notes
Bleh, stupid right shoulder flared up something fierce and limited everything today. The weights were not hard, but the shoulder stopped firing at the bottom.
Stupid squat/deadlift combo is obviously hammering the tendon/shoulder, stupid garbage bars that is. Add to that the never ending hammering from this setup, it just never has a chance to recover.
Reverse Purple Bench (Ring Finger on ring): warmups, 200(440)x3 @8, 205(446)x3 @9
3board (same grip): warmups, 210(462)x3 @9
Bb elbow out extension (to 2bd): warmups, 70(154)x6 @7, 90(198)x6 @8
Otherstuff
Stretch
Pulldown: 4sets to 103x8, 61x20
Notes
Bleh, stupid right shoulder flared up something fierce and limited everything today. The weights were not hard, but the shoulder stopped firing at the bottom.
Stupid squat/deadlift combo is obviously hammering the tendon/shoulder, stupid garbage bars that is. Add to that the never ending hammering from this setup, it just never has a chance to recover.
Tuesday, August 11, 2009
Training - Tuesday 11th August 2009
Main Stuff
Moderate stance Box squat(on 15k plates): warmups, 140(308)x3 @6, 180(385)x3 @8, 190(418)x3 @9
Rack pulls +2DP (15kg plates+3mats): warmups, 140x3 @6, 180x3 @7, 220(484)x3 @9, 240(528)x3 @10
Competition Squats: 60(135)x5, 100(220)x5, 140x5
Notes
Ran out of time to complete all my competition squat sets, but oh well. Everything was going OK today, so I pushed a bit harder on rackpulls. Box squats also went reasonably well.
Moderate stance Box squat(on 15k plates): warmups, 140(308)x3 @6, 180(385)x3 @8, 190(418)x3 @9
Rack pulls +2DP (15kg plates+3mats): warmups, 140x3 @6, 180x3 @7, 220(484)x3 @9, 240(528)x3 @10
Competition Squats: 60(135)x5, 100(220)x5, 140x5
Notes
Ran out of time to complete all my competition squat sets, but oh well. Everything was going OK today, so I pushed a bit harder on rackpulls. Box squats also went reasonably well.
Monday, August 10, 2009
Training - Monday 10th August 2009
Bench Movements
Bench (pinky on ring): warmups, 180(396)x3 @9
Medium Grip Incline Press: warmups, 110(242)x3 @7, 130(286)x3 @9
Db Overhead press: warmups, 40x5x2 @8
Other Stuff
Side lat machine: 36x20x2
Treadmill: 10minutes mod/hard
Notes
One of those days. Forgot my wraps and stuff, smashed my knee, didn't make a training drink, etc. Weights sucked, controlling the crud bars with no wraps hurts the wrists, and also kills the groove. Being fatigued from last week probably doesn't help.
Bench (pinky on ring): warmups, 180(396)x3 @9
Medium Grip Incline Press: warmups, 110(242)x3 @7, 130(286)x3 @9
Db Overhead press: warmups, 40x5x2 @8
Other Stuff
Side lat machine: 36x20x2
Treadmill: 10minutes mod/hard
Notes
One of those days. Forgot my wraps and stuff, smashed my knee, didn't make a training drink, etc. Weights sucked, controlling the crud bars with no wraps hurts the wrists, and also kills the groove. Being fatigued from last week probably doesn't help.
Friday, August 7, 2009
Training - Friday 7th August 2009
Bench Stuff
Reverse Purple Bench (Ring Finger on ring): warmups, 180(396)x2 @7, 200(440)x2 @9, 210(462)x2 @9
3board (same grip): warmups, 180x2 @7, 220(484)x2 @9
Bb elbow out extension (to 2bd): warmups, 90(198)x4 @6, 110(242)x4 @8, 120(264)x4 @9
Otherstuff
Side lat machine: 3sets to 61x8
Pulldown: 3sets to 68x8
Rear Lat machine: 3sets to 61x8
Notes
Trained a day late due to no sleep. Starting to feel slightly undertheweather, so I hammered myself to make sure I was suffering. Nothing felt right, but weights were all good. Got my boards back, so a lot nicer than using pin presses. Weight was wobbly, but its been some time.
Reverse Purple Bench (Ring Finger on ring): warmups, 180(396)x2 @7, 200(440)x2 @9, 210(462)x2 @9
3board (same grip): warmups, 180x2 @7, 220(484)x2 @9
Bb elbow out extension (to 2bd): warmups, 90(198)x4 @6, 110(242)x4 @8, 120(264)x4 @9
Otherstuff
Side lat machine: 3sets to 61x8
Pulldown: 3sets to 68x8
Rear Lat machine: 3sets to 61x8
Notes
Trained a day late due to no sleep. Starting to feel slightly undertheweather, so I hammered myself to make sure I was suffering. Nothing felt right, but weights were all good. Got my boards back, so a lot nicer than using pin presses. Weight was wobbly, but its been some time.
Tuesday, August 4, 2009
Training - Tuesday 4th August 2009
Main Stuff
Moderate stance Box squat(on 15k plates): warmups, 150(330)x2 @6, 175(385)x2 @7, 185(407)x2 @9
Rack pulls +2DP (15kg plates+3mats): warmups, 150x2 @6, 200(440)x2 @7, 220(484)x2 @8
Competition Squats: 70(154)x5x2, 100(220)x5x4
Other stuff
Stretch lower
Notes
Nothing overly exciting today. Same as yesterday, I didn't feel quite into the session. Weights were up slightly, nothing overly difficult. Once again, no belt for anything. Comp squat felt good, but not as good as last week.
Moderate stance Box squat(on 15k plates): warmups, 150(330)x2 @6, 175(385)x2 @7, 185(407)x2 @9
Rack pulls +2DP (15kg plates+3mats): warmups, 150x2 @6, 200(440)x2 @7, 220(484)x2 @8
Competition Squats: 70(154)x5x2, 100(220)x5x4
Other stuff
Stretch lower
Notes
Nothing overly exciting today. Same as yesterday, I didn't feel quite into the session. Weights were up slightly, nothing overly difficult. Once again, no belt for anything. Comp squat felt good, but not as good as last week.
Monday, August 3, 2009
Training - Monday 3rd August 2009
Bench Movements
Bench (pinky on ring): warmups, 182.5(402)x2 @8, 187.5(413)x2 @9.5
Medium Grip Incline Press: warmups, 110(242)x2 @7, 130(286)x2 @9, 135(297)x2 @9, 140(308)x2@9.5
Db Overhead press: warmups, 36x4 @8, 42x4 @8
Other stuff
Pulldowns: a few sets on a new machine to 96x8
Notes
Not the best day, didn't feel all there. The weights were still OK, not great, but I just wasn't quite able to put out maximal effort.
Bench (pinky on ring): warmups, 182.5(402)x2 @8, 187.5(413)x2 @9.5
Medium Grip Incline Press: warmups, 110(242)x2 @7, 130(286)x2 @9, 135(297)x2 @9, 140(308)x2@9.5
Db Overhead press: warmups, 36x4 @8, 42x4 @8
Other stuff
Pulldowns: a few sets on a new machine to 96x8
Notes
Not the best day, didn't feel all there. The weights were still OK, not great, but I just wasn't quite able to put out maximal effort.
Thursday, July 30, 2009
Training - Thursday 30th July 2009
Bench Stuff
Reverse Purple Bench (pinky on ring): warmups, 180(396)x3 @8, 200(440)x3 @9, 180x3 @8
Medium grip rack lockouts: warmups, 140x3 @7, 170x3 @9
Bb elbow out extension: warmups, 50x8 @6, 60x8 @8, 70x8 @8, 80x8 @10
Other stuff
Band Assisted Chins: x8, x8, x7
Stretch
Db Row: 40x25 per side
Stretch
Notes
Utterly tired, and still tired from Monday. Shoulders dropped off quickly, but the triceps handled it nicely. I may have to adjust the lockouts, as the medium grip hammered my shoulders more than I appreciated, but I will see how I get on.
Reverse Purple Bench (pinky on ring): warmups, 180(396)x3 @8, 200(440)x3 @9, 180x3 @8
Medium grip rack lockouts: warmups, 140x3 @7, 170x3 @9
Bb elbow out extension: warmups, 50x8 @6, 60x8 @8, 70x8 @8, 80x8 @10
Other stuff
Band Assisted Chins: x8, x8, x7
Stretch
Db Row: 40x25 per side
Stretch
Notes
Utterly tired, and still tired from Monday. Shoulders dropped off quickly, but the triceps handled it nicely. I may have to adjust the lockouts, as the medium grip hammered my shoulders more than I appreciated, but I will see how I get on.
Wednesday, July 29, 2009
Training - Wednesday 29th July 2009
Other stuff
Walk: 25minutes
Notes
Quick stroll to get some blood flowing.
Walk: 25minutes
Notes
Quick stroll to get some blood flowing.
Tuesday, July 28, 2009
Training - Tuesday 28th July 2009
Main Stuff
Moderate stance Box squat(on 15k plates): warmups, 140x3 @7, 170x3 @8
Rack pulls +2DP (15kg plates+3mats): warmups, 140x3 @6, 210x3 @9
Competition Squats: 60x6x5
Other stuff
Stretch lower, roller, stretch upper, roller
Notes
Really tired today, but it went OK for the first lower body work. The mid back is feeling a tad weak, but that will harden up. Did a few sets of light squats to get the groove, and it felt pretty much spot on, depth seemed OK, but hard to tell exactly while training by myself.
Moderate stance Box squat(on 15k plates): warmups, 140x3 @7, 170x3 @8
Rack pulls +2DP (15kg plates+3mats): warmups, 140x3 @6, 210x3 @9
Competition Squats: 60x6x5
Other stuff
Stretch lower, roller, stretch upper, roller
Notes
Really tired today, but it went OK for the first lower body work. The mid back is feeling a tad weak, but that will harden up. Did a few sets of light squats to get the groove, and it felt pretty much spot on, depth seemed OK, but hard to tell exactly while training by myself.
Monday, July 27, 2009
Training - Monday 27th July 2009
Bench Movement
Bench (pinky on ring): warmups, 160(352)x3 @8, 180(396)x3 @9
Medium Grip Incline Press: warmups, 110(242)x3 @8, 120(264)x3 @8, 130(286)x3 @9
Db Overhead press: warmups, 36x5 @8, 38x5 @8, 40x5 @8
Other stuff
Band Assisted Chin: px5, mx5x3
Stretch
Xtrainer: 10minutes moderate/hard
Stretch/roller
Notes
Not a bad day considering the early morning and lack of training for a few weeks. Should have added a rep to the incline press, but forgot to read my own note sheet. Oops. Otherwise the whole thing was pretty solid. A good start to the cycle.
Bench (pinky on ring): warmups, 160(352)x3 @8, 180(396)x3 @9
Medium Grip Incline Press: warmups, 110(242)x3 @8, 120(264)x3 @8, 130(286)x3 @9
Db Overhead press: warmups, 36x5 @8, 38x5 @8, 40x5 @8
Other stuff
Band Assisted Chin: px5, mx5x3
Stretch
Xtrainer: 10minutes moderate/hard
Stretch/roller
Notes
Not a bad day considering the early morning and lack of training for a few weeks. Should have added a rep to the incline press, but forgot to read my own note sheet. Oops. Otherwise the whole thing was pretty solid. A good start to the cycle.
Friday, July 24, 2009
Training - Plan for the next few weeks
I think my choice of exercises for the last round was not optimal, as the setup that I based my first round on was not quite the same as this setup. The overall program hammered the hell out of my shoulders (monday was hard, but the far too low work on the thursday - foam presses and stuff - also knocked the shoulders extremely hard), which lead to the consistent pain and overall torture! So my next round will be focussed on bottom end, and then top end
My main raw bench will be Pinkies on ring - short pause
My Raw assisstance will be Medium grip Incline press
and the shoulders will be Db press or something like that.
The main lockout movement will be reverse purple bands
Lockout assisstance will be 2board if I can find my boards! or maybe a pin press
and then a lying extension for triceps
I will use similar RPE ranges that I had with the first round, but with this time I will give the first movement priority with loading, then the second movement will be based off feel, but pretty much focussing on the lower end of the RPE range. The 'easier' third movement will be done as is on the day.
My goal competition is at the end of Novmber so that gives me a few 'cycles' to beable to play through the thing a few times. Then its just a matter of doing the hard yards and trying to keep travel to a minimum so I can train as required heading into the meet.
I will be competiting raw (belt + wrist wraps basically maybe not even belt) and i am not overly focussing on squat/deadlift, but I am training that with 2weeks on, 1 week off type of setup.
Squats will be mostly to a box, and 'oly' style setup to really hammer the deadlift muscles yo. Deadlifts will be predominantly a sumo pull setup, as that offers the least pain on my spine.
Bodyweight needs to come back to sub 242 for the meet, and the basic aim is >600kg total
My main raw bench will be Pinkies on ring - short pause
My Raw assisstance will be Medium grip Incline press
and the shoulders will be Db press or something like that.
The main lockout movement will be reverse purple bands
Lockout assisstance will be 2board if I can find my boards! or maybe a pin press
and then a lying extension for triceps
I will use similar RPE ranges that I had with the first round, but with this time I will give the first movement priority with loading, then the second movement will be based off feel, but pretty much focussing on the lower end of the RPE range. The 'easier' third movement will be done as is on the day.
My goal competition is at the end of Novmber so that gives me a few 'cycles' to beable to play through the thing a few times. Then its just a matter of doing the hard yards and trying to keep travel to a minimum so I can train as required heading into the meet.
I will be competiting raw (belt + wrist wraps basically maybe not even belt) and i am not overly focussing on squat/deadlift, but I am training that with 2weeks on, 1 week off type of setup.
Squats will be mostly to a box, and 'oly' style setup to really hammer the deadlift muscles yo. Deadlifts will be predominantly a sumo pull setup, as that offers the least pain on my spine.
Bodyweight needs to come back to sub 242 for the meet, and the basic aim is >600kg total
Thursday, July 9, 2009
Training - Thursday 9th July 2009
Warmup
Band Circut (rows, st arm row, pushdown): 2px12x3
Bench Movement
Competition grip Bench+dm+lp: warmups, 135(297)x2 @7, 142.5(314)x2 @8, 150(330)x2 @9
Medium grip foam press(pause 2count): warmups, 182.5(402)x2 @8, 195(429)x2 @9, 200(440)x2 @10
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x4 @6, 135x4 @8, 145(319)x4 @8.5
A1: pec deck flyes: 47x12x4
A2: Rear delt machine: 47x12x4
Stretch
Notes
Took Tuesday off training but all joints still hurt today. Was OK other than that, and once under the heavy weights didn't really feel it. Next week will be higher volume workout until I leave for overseas.
I think this cycle hurt like hell, but also allowed me to get a lot of my strength back, rather quickly. I have learnt that the setup that I am using may not be perfect to keep my joints alive. I have learnt that it may be a little much overall to recover from, especially in the Intensity phase, but that could also be a combination of lower than optimal sleep, and excess stress from other areas of my life, or just my natural desire to hit heavier and heavier weights.
I have two weeks of transition, then I will work into another cycle and see what happens.
Band Circut (rows, st arm row, pushdown): 2px12x3
Bench Movement
Competition grip Bench+dm+lp: warmups, 135(297)x2 @7, 142.5(314)x2 @8, 150(330)x2 @9
Medium grip foam press(pause 2count): warmups, 182.5(402)x2 @8, 195(429)x2 @9, 200(440)x2 @10
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x4 @6, 135x4 @8, 145(319)x4 @8.5
A1: pec deck flyes: 47x12x4
A2: Rear delt machine: 47x12x4
Stretch
Notes
Took Tuesday off training but all joints still hurt today. Was OK other than that, and once under the heavy weights didn't really feel it. Next week will be higher volume workout until I leave for overseas.
I think this cycle hurt like hell, but also allowed me to get a lot of my strength back, rather quickly. I have learnt that the setup that I am using may not be perfect to keep my joints alive. I have learnt that it may be a little much overall to recover from, especially in the Intensity phase, but that could also be a combination of lower than optimal sleep, and excess stress from other areas of my life, or just my natural desire to hit heavier and heavier weights.
I have two weeks of transition, then I will work into another cycle and see what happens.
Monday, July 6, 2009
Training - Monday th July 2009
Warmups
Xtrainer: 4minutes whatever
Benches+bandpullaparts: lotsxlots
Bench Movements
Competition Grip Bench: warmups, 180(396)x1 @7, 195(429)x1 @8, 202.5(446)x1 @9
Medium Grip Bench (paused): warmups, 160x3 @8, 180x3 @10
Overhead Press: warmups, 80(176)x4 @9, 82.5(182)x4 @9, 85(187)x3 @10
Other stuff
Stretching
Row Machine: 4-5 sets up to 110x8 @9
Notes
Didn't feel overly good today. Needed some food prior to going into the session, but oh well. Bench was OK, could have gone heavier but shoulder was aching and ran out of time. Overhead press was better, but ran out of gas on the last set.
Xtrainer: 4minutes whatever
Benches+bandpullaparts: lotsxlots
Bench Movements
Competition Grip Bench: warmups, 180(396)x1 @7, 195(429)x1 @8, 202.5(446)x1 @9
Medium Grip Bench (paused): warmups, 160x3 @8, 180x3 @10
Overhead Press: warmups, 80(176)x4 @9, 82.5(182)x4 @9, 85(187)x3 @10
Other stuff
Stretching
Row Machine: 4-5 sets up to 110x8 @9
Notes
Didn't feel overly good today. Needed some food prior to going into the session, but oh well. Bench was OK, could have gone heavier but shoulder was aching and ran out of time. Overhead press was better, but ran out of gas on the last set.
Thursday, July 2, 2009
Training - Thursday 2nd July 2009
Bench Movement
Competition grip Bench+dm+lp: warmups, 130(286)x3 @8, 140(308)x3 @9, 145(319)x3 @10
Medium grip foam press(pause 2count): warmups, 180(396)x3 @8, 190(418)x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x5 @7, 130x5 @8, 140x5 @9
Db Flyes: 22.5x10x5
Lots of stretching
Notes
Reasonably quick session. I should have gone up heavier on the Medium grip stuff, but I was feeling rather drained at that point. Shoulders ached a bit today, but settled down afterwards.
Competition grip Bench+dm+lp: warmups, 130(286)x3 @8, 140(308)x3 @9, 145(319)x3 @10
Medium grip foam press(pause 2count): warmups, 180(396)x3 @8, 190(418)x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x5 @7, 130x5 @8, 140x5 @9
Db Flyes: 22.5x10x5
Lots of stretching
Notes
Reasonably quick session. I should have gone up heavier on the Medium grip stuff, but I was feeling rather drained at that point. Shoulders ached a bit today, but settled down afterwards.
Tuesday, June 30, 2009
Training - Tuesday 30th June 2009
Warmups
Treadmill: 5minutes moderate
Other stuff
Sumo reverse purple deadlifts: warmups, 190(418)x2 @8, 210(462)x2 @9, 220(484)x2 @9
High Box squats (paused): warmups, 190x3 @6, 220x3 @8, 240(528)x3 @8, 260(572)x3 @9
Misc chins: a number of sets with and without band assist
Stretch
Notes
Deadlifts didn't feel as good today, but the weight ended up OK. I thought the high box squats had more weight on the bar, but obviously I can't count first thing in the morning, as I had 25, 20, 20, 20, 15, 10, 10 on each side.
Treadmill: 5minutes moderate
Other stuff
Sumo reverse purple deadlifts: warmups, 190(418)x2 @8, 210(462)x2 @9, 220(484)x2 @9
High Box squats (paused): warmups, 190x3 @6, 220x3 @8, 240(528)x3 @8, 260(572)x3 @9
Misc chins: a number of sets with and without band assist
Stretch
Notes
Deadlifts didn't feel as good today, but the weight ended up OK. I thought the high box squats had more weight on the bar, but obviously I can't count first thing in the morning, as I had 25, 20, 20, 20, 15, 10, 10 on each side.
Monday, June 29, 2009
Training - Monday 29th June 2009
Warmups
Benches+bandpullaparts: lotsxlots
Bench Movement
Competition Grip Bench: warmups, 182.5(402)x2 @8, 190(418)x2 @9, 195(429)x2 @9
Medium Grip Bench (paused): warmups, 165(363)x2 @8, 175(385)x2 @9
Overhead Press: warmups, 72.5x5 @8, 80x5 @9
Other stuff
Band assissted Chins: 8+12
Rope Facepulls: 66x12x3
Stretch/roller
Notes
Everything felt beaten going in, and everything hurt throughout, but I was strong. The 195 was a PR, probably could have gone 200ish, but called it because I had wasted too much time. Medium grip felt painful, so I called it at the 175. Everything felt better after the Overhead work. It felt about the best it has felt, but I still have to breathe in between reps to stop myself passing out.
Benches+bandpullaparts: lotsxlots
Bench Movement
Competition Grip Bench: warmups, 182.5(402)x2 @8, 190(418)x2 @9, 195(429)x2 @9
Medium Grip Bench (paused): warmups, 165(363)x2 @8, 175(385)x2 @9
Overhead Press: warmups, 72.5x5 @8, 80x5 @9
Other stuff
Band assissted Chins: 8+12
Rope Facepulls: 66x12x3
Stretch/roller
Notes
Everything felt beaten going in, and everything hurt throughout, but I was strong. The 195 was a PR, probably could have gone 200ish, but called it because I had wasted too much time. Medium grip felt painful, so I called it at the 175. Everything felt better after the Overhead work. It felt about the best it has felt, but I still have to breathe in between reps to stop myself passing out.
Friday, June 26, 2009
Training - Friday 26th June 2009
Other stuff
X-Trainer: 20minutes(#4/5, >70rpm)
St Bar Pulley Row: Warmups, Stack x11 + 16
Bb Shrugs: warmups, 140x12 +16
Leg Extensions: warmups, 75x12 +16
Lying Leg Curls: warmups, 48x12 +16
Stretch
Cycle: 20minutes (#4-6, >90rpm)
Notes
Felt drained after this session, but it was OK, but I still need some food.
X-Trainer: 20minutes(#4/5, >70rpm)
St Bar Pulley Row: Warmups, Stack x11 + 16
Bb Shrugs: warmups, 140x12 +16
Leg Extensions: warmups, 75x12 +16
Lying Leg Curls: warmups, 48x12 +16
Stretch
Cycle: 20minutes (#4-6, >90rpm)
Notes
Felt drained after this session, but it was OK, but I still need some food.
Thursday, June 25, 2009
Training - Thursday 25th June 2009
Warmups
Windmill Machine: 2minutes
Bench Movements
Competition grip Bench+dm+lp: warmups, 130(286)x2 @8, 140(308)x2 @9, 145(319)x2 @9.5
Medium grip foam press(pause 2count): warmups, 170(374)x3 @8, 180(396)x3 @9, 185(407)x3 @9, 190(418)x3 @9.5
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x6 @7, 130x6 @9, 137.5(303)x6 @10
Stretching
Notes
Quite a cold morning, but I had my thermal top on which helped maintain a fair bit of heat. Both shoulders felt a bit rotten, but it was a fantastic day. Felt very strong on the foam press, I think that my medium grip (pinkie on ring basically) is around my strongest point, I could have gone slightly higher to hit a max, but I will take that. The next two weeks of the intensity phase are pretty full on, so I will be playing around with various recovery techniques to make sure all is fine.
Windmill Machine: 2minutes
Bench Movements
Competition grip Bench+dm+lp: warmups, 130(286)x2 @8, 140(308)x2 @9, 145(319)x2 @9.5
Medium grip foam press(pause 2count): warmups, 170(374)x3 @8, 180(396)x3 @9, 185(407)x3 @9, 190(418)x3 @9.5
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x6 @7, 130x6 @9, 137.5(303)x6 @10
Stretching
Notes
Quite a cold morning, but I had my thermal top on which helped maintain a fair bit of heat. Both shoulders felt a bit rotten, but it was a fantastic day. Felt very strong on the foam press, I think that my medium grip (pinkie on ring basically) is around my strongest point, I could have gone slightly higher to hit a max, but I will take that. The next two weeks of the intensity phase are pretty full on, so I will be playing around with various recovery techniques to make sure all is fine.
Tuesday, June 23, 2009
Training - Tuesday 23rd June 2009
Warmup
Treadmill: 15minutes (upto 3 incline, 5kmh) attempting to read
Other stuff
Sumo reverse purple deadlifts: warmups, 180(396)x3 @8, 200(440)x3 @9, 210(463)x3 @9
High Box squats (paused): warmups, 170(374)x3 @7, 190(418)x3 @8, 210x3 @8, 230(506)x3 @9
Notes
Missed cardio as I had to go deal with a technology challanged person. All stuff was without a belt, and I was quite pleased with the deadlift, I did not expect to be going that heavy. My best reverse sumo is 255kg with belt, but using the greens. I have done 320 off the high box for a single, but this weight was limited by my back strength, and it definately got a good workout. Hopefully will get some cycling done tonight. Trying to read while on a treadmill, even walking, is not overly successful.
Treadmill: 15minutes (upto 3 incline, 5kmh) attempting to read
Other stuff
Sumo reverse purple deadlifts: warmups, 180(396)x3 @8, 200(440)x3 @9, 210(463)x3 @9
High Box squats (paused): warmups, 170(374)x3 @7, 190(418)x3 @8, 210x3 @8, 230(506)x3 @9
Notes
Missed cardio as I had to go deal with a technology challanged person. All stuff was without a belt, and I was quite pleased with the deadlift, I did not expect to be going that heavy. My best reverse sumo is 255kg with belt, but using the greens. I have done 320 off the high box for a single, but this weight was limited by my back strength, and it definately got a good workout. Hopefully will get some cycling done tonight. Trying to read while on a treadmill, even walking, is not overly successful.
Monday, June 22, 2009
Training - Monday 22nd June 2009
Warmups
Treadmill: 12minutes light
Bench Movement
Competition Grip Bench: warmups, 175(385)x3 @8, 182.5(402)x3 @9, 187.5(413)xwtf
Medium Grip Bench (paused): warmups, 150(330)x3 @8, 165(363)x3 @9, 170(374)x3 @10
Overhead Press: warmups, 70x5 @8, 77.5x5 @9
Other stuff
Band Assisted Chin (purple): warmups, 8+11
Stretch/roller
Note
Felt good going into this, but the feeling on bench wasn't great. I have no idea what happened with the 187.5, but it got half way up, outta the groove and just died, so I called it there. Cumulative lack of sleep/low recovery? Have no idea. The rest of the stuff went pretty well.
Treadmill: 12minutes light
Bench Movement
Competition Grip Bench: warmups, 175(385)x3 @8, 182.5(402)x3 @9, 187.5(413)xwtf
Medium Grip Bench (paused): warmups, 150(330)x3 @8, 165(363)x3 @9, 170(374)x3 @10
Overhead Press: warmups, 70x5 @8, 77.5x5 @9
Other stuff
Band Assisted Chin (purple): warmups, 8+11
Stretch/roller
Note
Felt good going into this, but the feeling on bench wasn't great. I have no idea what happened with the 187.5, but it got half way up, outta the groove and just died, so I called it there. Cumulative lack of sleep/low recovery? Have no idea. The rest of the stuff went pretty well.
Thursday, June 18, 2009
Training - Thursday 18th June 2009
Warmups
Bandpullaparts+benching bar: lots
Bench Movements
Competition grip Bench+dm+lp: warmups, 110(242)x3 @7, 127.5(281)x3 @8, 132.5(292)x3 9, 137.5(303)x3 @9.5
Medium grip foam press(pause 2count): warmups, 140(308)x3 @7, 165(363)x3 @8, 175(385)x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 100(220)x6 @8, 120x6 @9, 130x6 @9.5
Stretching
Db Flyes: 20x10x5
Notes
Earlier than I have been going and far far colder. Rushed session because I had to get to work, and never ever enough sleep this week. I think it went pretty well considering the overall picture. Right shoulder still aches after the movement, but feels OK at all other times.
Bandpullaparts+benching bar: lots
Bench Movements
Competition grip Bench+dm+lp: warmups, 110(242)x3 @7, 127.5(281)x3 @8, 132.5(292)x3 9, 137.5(303)x3 @9.5
Medium grip foam press(pause 2count): warmups, 140(308)x3 @7, 165(363)x3 @8, 175(385)x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 100(220)x6 @8, 120x6 @9, 130x6 @9.5
Stretching
Db Flyes: 20x10x5
Notes
Earlier than I have been going and far far colder. Rushed session because I had to get to work, and never ever enough sleep this week. I think it went pretty well considering the overall picture. Right shoulder still aches after the movement, but feels OK at all other times.
Monday, June 15, 2009
Training - Monday 15th June 2009
Warmups
Band Pullaparts: mx20x3
Bench Movement
Competition Grip Bench: warmups, 160(352)x3 @7, 175(385)x3 @8, 180(396)x3 @9, 185(407)x3 @9.5, 180x3 @10
Medium Grip Bench (paused): warmups, 150(330)x3 @8, 155x3 @9, 160x3 @9
Overhead Press: warmups, 70x5 @8, 75x5
Other stuff
Band Assisted Chin (purple): warmups, 9+22
Rope Kelso Shrug: stackx12x3
Roller/stretch
Notes
In bed way too late and up way too early. Absolutely tired and also trained later, so I hadn't had any food for ~5hrs before I got into the gym. It went OK considering but I dropped off majorly on the Overhead work. Last week of the volume phase involves working up to a near max triple, should have been 2.5kg heavier for the perfect weight selection, but once I had done the set, I ain't gonna be doing it again.
Band Pullaparts: mx20x3
Bench Movement
Competition Grip Bench: warmups, 160(352)x3 @7, 175(385)x3 @8, 180(396)x3 @9, 185(407)x3 @9.5, 180x3 @10
Medium Grip Bench (paused): warmups, 150(330)x3 @8, 155x3 @9, 160x3 @9
Overhead Press: warmups, 70x5 @8, 75x5
Other stuff
Band Assisted Chin (purple): warmups, 9+22
Rope Kelso Shrug: stackx12x3
Roller/stretch
Notes
In bed way too late and up way too early. Absolutely tired and also trained later, so I hadn't had any food for ~5hrs before I got into the gym. It went OK considering but I dropped off majorly on the Overhead work. Last week of the volume phase involves working up to a near max triple, should have been 2.5kg heavier for the perfect weight selection, but once I had done the set, I ain't gonna be doing it again.
Friday, June 12, 2009
Training - Friday 12th June 2009
Warmups
Xtrainer: 20minutes (#4, 70+rpm)
Seated Leg Curls: warmups, 61x15, +23
Pulldowns: warmups, stackx10, +16
Shrug: Stackx15, +43
Calf Raises: stackx15, +41
Cycle: 25minutes (#4, 90rpm+)
Notes
Nice little Bbr session. Traps are going to be sore tomorrow. Did more cardio because it was wet and I didn't want to go out into it.
Xtrainer: 20minutes (#4, 70+rpm)
Other stuff
Leg Extension: warmups, 75x13, +18Seated Leg Curls: warmups, 61x15, +23
Pulldowns: warmups, stackx10, +16
Shrug: Stackx15, +43
Calf Raises: stackx15, +41
Cycle: 25minutes (#4, 90rpm+)
Notes
Nice little Bbr session. Traps are going to be sore tomorrow. Did more cardio because it was wet and I didn't want to go out into it.
Thursday, June 11, 2009
Training - Thursday 11th June 2009
Warmup
Treadmill: 18minutes (1.0incline, 5-5.5kmh)
Bench Movement
Competition grip Bench+dm+lp: warmups, 120(264)x2 @8, 130(286)x2 @8, 137.5(303)x2 @8.5, 140(308)x2 @9
Medium grip foam press(pause 2count): warmups, 140x2 @8, 160(352)x2 @8, 175(385)x2 @8.5, 180(396)x2 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 100(220)x5 @8, 120x5 @8, 130x5 @9
Stretching
Note
Will do back tomorrow as I ran out of time. Bench felt hard, like the bands gave more tension. The foam press was a lot stronger than last week. Right shoulder still has some wonky pain just after lifting, but it doesn't hang around long.
Treadmill: 18minutes (1.0incline, 5-5.5kmh)
Bench Movement
Competition grip Bench+dm+lp: warmups, 120(264)x2 @8, 130(286)x2 @8, 137.5(303)x2 @8.5, 140(308)x2 @9
Medium grip foam press(pause 2count): warmups, 140x2 @8, 160(352)x2 @8, 175(385)x2 @8.5, 180(396)x2 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 100(220)x5 @8, 120x5 @8, 130x5 @9
Stretching
Note
Will do back tomorrow as I ran out of time. Bench felt hard, like the bands gave more tension. The foam press was a lot stronger than last week. Right shoulder still has some wonky pain just after lifting, but it doesn't hang around long.
Tuesday, June 9, 2009
Training - Tuesday 9th June 2009
Warmups
Treadmill: 4minutes (~6kmh)
Other Stuff
Reverse Purple band box squat - no belt: warmups, 160(352)x2 @7, 190(418)x2 @8, 200(440)x2 @9, 210(462)x2 @9, 200x2 @9
Stretch
Cycle: 25minutes (#5-8, 90+rpm)
Notes
I decided to give reverse band squats a turn this week. I need to double loop them as it completely deloaded on the top third. Went well, I could really feel the load up my spine on the 210 but it felt good. Nice day.
Treadmill: 4minutes (~6kmh)
Other Stuff
Reverse Purple band box squat - no belt: warmups, 160(352)x2 @7, 190(418)x2 @8, 200(440)x2 @9, 210(462)x2 @9, 200x2 @9
Stretch
Cycle: 25minutes (#5-8, 90+rpm)
Notes
I decided to give reverse band squats a turn this week. I need to double loop them as it completely deloaded on the top third. Went well, I could really feel the load up my spine on the 210 but it felt good. Nice day.
Monday, June 8, 2009
Training - Monday 8th June 2009
Warmups
Windmill Machine: 3minutes
Band pullaparts: mxsomethingx3
Bench Movements
Competition Grip Bench: warmups, 160(352)x2 @7, 180(396)x2 @8, 190(418)x2 @9.5, 180x2 @8, 180x2 @9
Medium Grip Bench (paused): warmups, 150(330)x2 @8, 160x2 @9, 150x2 @9
Overhead Press: warmups, 60x4 @7, 70x4 @8, 75x4 @8, 80x4 @9
Other stuff
Chins: 0x7
Pulldowns: stackx8x3
Snatch Grip Shrugs: (light) stackx12x3
Stretch
Notes
Not much sleep and moderately cold, but the day was quite quick (total workout was ~60minutes) and quite good. the 190kg bench was OK, but if I had done a third rep it would have been untidy. The amount of work increased, so that's a good sign. Overheads were a bit wobbly, but the fatigue had accumulated by then, so its just a matter of working with what I can do each set and attempting not to get ahead of myself.
Windmill Machine: 3minutes
Band pullaparts: mxsomethingx3
Bench Movements
Competition Grip Bench: warmups, 160(352)x2 @7, 180(396)x2 @8, 190(418)x2 @9.5, 180x2 @8, 180x2 @9
Medium Grip Bench (paused): warmups, 150(330)x2 @8, 160x2 @9, 150x2 @9
Overhead Press: warmups, 60x4 @7, 70x4 @8, 75x4 @8, 80x4 @9
Other stuff
Chins: 0x7
Pulldowns: stackx8x3
Snatch Grip Shrugs: (light) stackx12x3
Stretch
Notes
Not much sleep and moderately cold, but the day was quite quick (total workout was ~60minutes) and quite good. the 190kg bench was OK, but if I had done a third rep it would have been untidy. The amount of work increased, so that's a good sign. Overheads were a bit wobbly, but the fatigue had accumulated by then, so its just a matter of working with what I can do each set and attempting not to get ahead of myself.
Friday, June 5, 2009
Training - Friday 5th June 2009
Other stuff
XTrainer: 20minutes (~#4-6/70+rpm)
Leg Extensions: warmup, 89x11+18
Leg Curls: warmup, 42x12+26
Seated Calf Raise: warmup, stackx20+10+10
Cycle: 20minutes (#4-7, 90+rpm)
Notes
Quick day. Cant remember how hard I had set the cardio, but it made me sweat and my legs hurt so it did something. The Bro' work was rest/pause style stuff. It was quick, and hard, which was the goal.
XTrainer: 20minutes (~#4-6/70+rpm)
Leg Extensions: warmup, 89x11+18
Leg Curls: warmup, 42x12+26
Seated Calf Raise: warmup, stackx20+10+10
Cycle: 20minutes (#4-7, 90+rpm)
Notes
Quick day. Cant remember how hard I had set the cardio, but it made me sweat and my legs hurt so it did something. The Bro' work was rest/pause style stuff. It was quick, and hard, which was the goal.
Thursday, June 4, 2009
Training - Thursday 4th June 2009
Warmups
Windmill machine: 2minutes
Band Pullaparts: mx20x3+benches: barx20x3
Bench Movements
Competition grip Bench+dm+lp: Warmups, 110x3 @8, 120x3 @8, 130x3 @9, 120x3 @9
Medium Grip Foam Press (paused 2count): warmups, 110x3 @7, 130x3 @8, 150x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 70x10, 90x10, 110x10
High Tbar row: 58x10, 61x10, 64x10, 66x10
Notes
Did lots of stretching for upper and lower today. I had one less day of recovery than the plan (there was a holiday on Monday so I benched Tuesday) and I could definitely feel it. These workouts induce a different amount of fatigue to what I am used to. Creatine will help, I just need to get into the shops to get some! Otherwise went OK, my lockout strength is well down, and by the time I did my triceps at the end, my shoulders were too tired to add much weight to hit the triceps. I should also attempt to get to bed earlier, getting up at awful hours doesn't allow much time for sleeping when you muck around all night.
Windmill machine: 2minutes
Band Pullaparts: mx20x3+benches: barx20x3
Bench Movements
Competition grip Bench+dm+lp: Warmups, 110x3 @8, 120x3 @8, 130x3 @9, 120x3 @9
Medium Grip Foam Press (paused 2count): warmups, 110x3 @7, 130x3 @8, 150x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 70x10, 90x10, 110x10
High Tbar row: 58x10, 61x10, 64x10, 66x10
Notes
Did lots of stretching for upper and lower today. I had one less day of recovery than the plan (there was a holiday on Monday so I benched Tuesday) and I could definitely feel it. These workouts induce a different amount of fatigue to what I am used to. Creatine will help, I just need to get into the shops to get some! Otherwise went OK, my lockout strength is well down, and by the time I did my triceps at the end, my shoulders were too tired to add much weight to hit the triceps. I should also attempt to get to bed earlier, getting up at awful hours doesn't allow much time for sleeping when you muck around all night.
Wednesday, June 3, 2009
Training - Wednesday 3rd June 2009
Warmups
Treadmill: 4minutes (1.0inc, 5-6kmh)
Other Stuff
Box squat + purples: warmups, 160(352)x1, 170(374)x1x5
Cycle: 30minutes(#4-6, 90+rpm)
Stretch
Notes
OK little session. Squats went well, first time I have gone against the bands for some time. All were around 8-9RPE, felt heavier as I worked my way through the sets.
Treadmill: 4minutes (1.0inc, 5-6kmh)
Other Stuff
Box squat + purples: warmups, 160(352)x1, 170(374)x1x5
Cycle: 30minutes(#4-6, 90+rpm)
Stretch
Notes
OK little session. Squats went well, first time I have gone against the bands for some time. All were around 8-9RPE, felt heavier as I worked my way through the sets.
Tuesday, June 2, 2009
Training - Tuesday 2nd June 2009
Warmup
Band Pullaparts: px50, mx30x2
Bench Movements
Competition Grip Bench: warmups, 160(352)x3 @8, 170(374)x3 @8, 175(385)x3 @9, 170x3 @9
Medium Grip Bench (paused): warmups, 140(308)x4 @8, 150(330)x4 @9
Overhead press: Warmups, 60x5 @8, 70x5 @9, 75x5 @9
Other
Chins: 0x8x2
Pulldowns: stackx8x2
Treadmill: 5minutes (1.0 incline, 6kmh)
Notes
Started my first day using some of Michael Tuchscherer's programming. The @8 and @9 are Rate of percieved Exertion (RPE) estimates, and are taken off his Reactive Training Manual, basically means 2 and 1 rep spare on each set, respectively. It was also my first early morning in a long time and the frosts are starting to kick in, so it was a bit of a change for the body. Weights were OK, did not push overly hard. I think I also need to get some creatine in the system.
Band Pullaparts: px50, mx30x2
Bench Movements
Competition Grip Bench: warmups, 160(352)x3 @8, 170(374)x3 @8, 175(385)x3 @9, 170x3 @9
Medium Grip Bench (paused): warmups, 140(308)x4 @8, 150(330)x4 @9
Overhead press: Warmups, 60x5 @8, 70x5 @9, 75x5 @9
Other
Chins: 0x8x2
Pulldowns: stackx8x2
Treadmill: 5minutes (1.0 incline, 6kmh)
Notes
Started my first day using some of Michael Tuchscherer's programming. The @8 and @9 are Rate of percieved Exertion (RPE) estimates, and are taken off his Reactive Training Manual, basically means 2 and 1 rep spare on each set, respectively. It was also my first early morning in a long time and the frosts are starting to kick in, so it was a bit of a change for the body. Weights were OK, did not push overly hard. I think I also need to get some creatine in the system.
Thursday, May 28, 2009
Training - Thursday 29th May 2009
Bench Movement
Medium Grip Soft Touch Bench (paused): Warmups, 95(209)x5, 115(253)x4, 132.5(292)x3x2, 152.5(336)x3x6
Other stuff
Treadmill: 20minutes (warmup, 40secx8.5-11kmhx6, warmdown)
Notes
Quick session to get the bench done for the week as I am out of town again tomorrow. Shoulder started to hurt slightly near the end but it was nowhere near as bad as yesterday. Treadmill work felt fine, until the last round of intervals where my shin started to hurt.
Medium Grip Soft Touch Bench (paused): Warmups, 95(209)x5, 115(253)x4, 132.5(292)x3x2, 152.5(336)x3x6
Other stuff
Treadmill: 20minutes (warmup, 40secx8.5-11kmhx6, warmdown)
Notes
Quick session to get the bench done for the week as I am out of town again tomorrow. Shoulder started to hurt slightly near the end but it was nowhere near as bad as yesterday. Treadmill work felt fine, until the last round of intervals where my shin started to hurt.
Wednesday, May 27, 2009
Training - Wednesday 28th May 2009
Warmup
Treadmill: 5minutes light
Bench Movement
Medium Grip Soft Touch Bench (paused): Warmups, 95(209)x5, 115(253)x5, 132.5(292)x5x2, 142.5(314)x4x5
Other Stuff
Stretching
Notes
Quick session for the day. Right shoulder was hurting, and the isometric above the chest didn't help much. Feels better after some stretching.
Treadmill: 5minutes light
Bench Movement
Medium Grip Soft Touch Bench (paused): Warmups, 95(209)x5, 115(253)x5, 132.5(292)x5x2, 142.5(314)x4x5
Other Stuff
Stretching
Notes
Quick session for the day. Right shoulder was hurting, and the isometric above the chest didn't help much. Feels better after some stretching.
Tuesday, May 26, 2009
Training - Tuesday 26th May 2009
Other Stuff
Sumo Reverse Purple Band Deadlifts: warmups, 140(308)x8, 150(330)x8
Treadmill: 25minutes (warmup, 120secx7.6-9.0kmhx5, warmdown)
Stretch
Roller
Note
Nice little session. Deadlifts were not overly hard but got the heart going. Treadmill work finished it off. Pity the stupid treadmill belt kept moving forwards (aka wrong way) under my front foot...
Sumo Reverse Purple Band Deadlifts: warmups, 140(308)x8, 150(330)x8
Treadmill: 25minutes (warmup, 120secx7.6-9.0kmhx5, warmdown)
Stretch
Roller
Note
Nice little session. Deadlifts were not overly hard but got the heart going. Treadmill work finished it off. Pity the stupid treadmill belt kept moving forwards (aka wrong way) under my front foot...
Monday, May 25, 2009
Training - Monday 25th May 2009
Warmups
Treadmill: 15minutes (~5-5.5kmh)
Bench Movement
Medium Grip Soft Touch Bench (paused): Warmups, 150(330)x1, 170(374)x1, 180(396)x1, 190x(418)X1, 152.5(336)x3x4
Other
Stretch upper
Xtrainer: 25minutes (warmup, 80rpmx#6x5minx2, warmdown)
Stretch/roll
Note
Spent too long on the treadmill warming up becuase half squatters had taken over the rack. Got on there in the end and bench went quite nicely. Soft Touch is bringing the bar to just touch the tshirt, then pausing it and pressing. I typically unload when the bar hits the chest, so this really hammers the shoulders. The press itself was comfortable, but holding the bar just off the chest in an isometric was not...
Treadmill: 15minutes (~5-5.5kmh)
Bench Movement
Medium Grip Soft Touch Bench (paused): Warmups, 150(330)x1, 170(374)x1, 180(396)x1, 190x(418)X1, 152.5(336)x3x4
Other
Stretch upper
Xtrainer: 25minutes (warmup, 80rpmx#6x5minx2, warmdown)
Stretch/roll
Note
Spent too long on the treadmill warming up becuase half squatters had taken over the rack. Got on there in the end and bench went quite nicely. Soft Touch is bringing the bar to just touch the tshirt, then pausing it and pressing. I typically unload when the bar hits the chest, so this really hammers the shoulders. The press itself was comfortable, but holding the bar just off the chest in an isometric was not...
Friday, May 22, 2009
Training - Friday 22nd May 2009
Warmup
Band pullapart: mx20x3
Bench Movement
Comp Grip Bench Press + LuP(paused): 92.5x5, 112.5x4, 130x3x2, 150x3x6
Other stuff
Clean grip high pulls from hang: warmup, 70x8, 80x8x2
Cycle: 30minutes (#8, 90+rpm)
Notes
Bench was fine, was very strict on the technique. Otherwise just a plain old day in the gym.
Band pullapart: mx20x3
Bench Movement
Comp Grip Bench Press + LuP(paused): 92.5x5, 112.5x4, 130x3x2, 150x3x6
Other stuff
Clean grip high pulls from hang: warmup, 70x8, 80x8x2
Cycle: 30minutes (#8, 90+rpm)
Notes
Bench was fine, was very strict on the technique. Otherwise just a plain old day in the gym.
Tuesday, May 19, 2009
Training - Tuesday 19th May 2009
Bench Movement
Comp Grip Bench Press + LuP(paused): Warmups, 92.5(204)x8, 102.5(226)x7, 112.5(248)x6, 120(264)x5, 130(286)x4, 140(308)x3x2, 150(330)x2x2, 160(352)x1x2, 150x2x2, 140x3x2, 130x4, 120x6, 112.5x8, 102.5x10, 92.5x12
Other Stuff
Rower: 5min x3, #1/2.08, 2.15, 2.22 per 500m
Notes
A few hours sleep, and not feeling great, but still went OK until my triceps pumped up, then I got on the Rower and it felt like death. Had to do bench a day early due to being out of town tomorrow. I also benched out of the rack for the first time in awhile. The benches are not nice, but it still went fine.
Comp Grip Bench Press + LuP(paused): Warmups, 92.5(204)x8, 102.5(226)x7, 112.5(248)x6, 120(264)x5, 130(286)x4, 140(308)x3x2, 150(330)x2x2, 160(352)x1x2, 150x2x2, 140x3x2, 130x4, 120x6, 112.5x8, 102.5x10, 92.5x12
Other Stuff
Rower: 5min x3, #1/2.08, 2.15, 2.22 per 500m
Notes
A few hours sleep, and not feeling great, but still went OK until my triceps pumped up, then I got on the Rower and it felt like death. Had to do bench a day early due to being out of town tomorrow. I also benched out of the rack for the first time in awhile. The benches are not nice, but it still went fine.
Monday, May 18, 2009
Training - Monday 18th May 2009
Warmups
Band Pullaparts: px12, mx12x3
Bench Movement
Comp Grip Bench Press + LuP(paused): warmups, 150(330)x2, 180(396)x1, 187.5(413)x1 @9.5, 152.5(336)x3x4
Other Stuff
Split Squats: warmup, 60x5, 80x5
XTrainer: 10minutes (Warmups, 20sec/#6-8 x3, warmdown)
Stretch
Roller
Notes
Reasonably quick session today. Didn't get much sleep but it felt pretty reasonable. Once I hit my heavy single, I increased the pause duration on the bench, roughly a count of two. Split squats sucked but that's normal.
Band Pullaparts: px12, mx12x3
Bench Movement
Comp Grip Bench Press + LuP(paused): warmups, 150(330)x2, 180(396)x1, 187.5(413)x1 @9.5, 152.5(336)x3x4
Other Stuff
Split Squats: warmup, 60x5, 80x5
XTrainer: 10minutes (Warmups, 20sec/#6-8 x3, warmdown)
Stretch
Roller
Notes
Reasonably quick session today. Didn't get much sleep but it felt pretty reasonable. Once I hit my heavy single, I increased the pause duration on the bench, roughly a count of two. Split squats sucked but that's normal.
Friday, May 15, 2009
Training - Friday 15th May 2009
Warmups
Band rows/pushdowns: spx12x2
Bench Movement
Reverse purple band bench (paused): warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x3x6
Other Stuff
Wide Stance Box Squat: warmups, 170(374)X1,. 190(418)x1, 200(440)x1
Cycle: 15minutes (warmup, 90-100+rpm, #8/9, warmdown)
Notes
Was an OK day. Bench was slow, but easy enough, paused for a fair time on the last couple of worksets. Right shoulder was still slightly sore, but not as bad as Wednesday (no elbow sleeves may have helped). Squat went particularly well considering i haven't done it in ages, and I didn't have a belt. Could have gone higher, but since its been some time, I was a bit 'off' when on the box.
Band rows/pushdowns: spx12x2
Bench Movement
Reverse purple band bench (paused): warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x3x6
Other Stuff
Wide Stance Box Squat: warmups, 170(374)X1,. 190(418)x1, 200(440)x1
Cycle: 15minutes (warmup, 90-100+rpm, #8/9, warmdown)
Notes
Was an OK day. Bench was slow, but easy enough, paused for a fair time on the last couple of worksets. Right shoulder was still slightly sore, but not as bad as Wednesday (no elbow sleeves may have helped). Squat went particularly well considering i haven't done it in ages, and I didn't have a belt. Could have gone higher, but since its been some time, I was a bit 'off' when on the box.
Thursday, May 14, 2009
Training - Thursday 14th May 2009
Other Stuff
Stepper: 30minutes (#1-2 mainly 1, 9-11fpm)
Stretch and roller
Notes
Short session, should have done another movement, but ran out of time.
Stepper: 30minutes (#1-2 mainly 1, 9-11fpm)
Stretch and roller
Notes
Short session, should have done another movement, but ran out of time.
Wednesday, May 13, 2009
Training - Wednesday 13th May 2009
Warmups
Band superset - rows, starm rows and pushdowns: 2px12x3
Bench Movement
Reverse purple band bench (paused): warmups, 110(242)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x2x3, 160(352)x3x2, 150x4, 130x6, 110x8
Other stuff
Quick stretch upper
Treadmill: 30minutes (5min walk ~5kmh, 5min jog 7kmh (last one was 7.5kmh))
Notes
Missed a session yesterday, so I did the cardio today and will do the strength work tomorrow. Bench was fine, sore right shoulder but it felt better once I ditched my elbow sleeves. Wrists haven't adapted to the increased frequency on bench. Treadmill was OK, nothing too hard, when I get around to this again, I will up the duration of the jog to make sure my ankles adapt to it all.
Band superset - rows, starm rows and pushdowns: 2px12x3
Bench Movement
Reverse purple band bench (paused): warmups, 110(242)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x2x3, 160(352)x3x2, 150x4, 130x6, 110x8
Other stuff
Quick stretch upper
Treadmill: 30minutes (5min walk ~5kmh, 5min jog 7kmh (last one was 7.5kmh))
Notes
Missed a session yesterday, so I did the cardio today and will do the strength work tomorrow. Bench was fine, sore right shoulder but it felt better once I ditched my elbow sleeves. Wrists haven't adapted to the increased frequency on bench. Treadmill was OK, nothing too hard, when I get around to this again, I will up the duration of the jog to make sure my ankles adapt to it all.
Monday, May 11, 2009
Training - Monday 11th May 2009
Warmup
Band rows: 2px15x3
Bench Movement
Reverse purple band bench (paused): warmups, 150(330)x3, 180(396)x1, 200(440)x1, 215(473)x1, 172.5(380)x3x4
Other Stuff
Snatch grip highpulls: 60x8, 65x8, 70x8, from hang, 75x8
Cycle: 30minutes (#8-10, 90+rpm)
Notes
Even though I was stupid enough to not get enough sleep all weekend, the training went pretty nicely. Bench was strong, far stronger than the last time I performed this movement (210 was the max, and that was un-paused and pretty much an absolute maximum) and I could have gone 5-10kg higher without too much problem. Highpulls got the heart going nicely, even if my technique was worse than 13 Crossfitters. Feeling tired now, but good.
Band rows: 2px15x3
Bench Movement
Reverse purple band bench (paused): warmups, 150(330)x3, 180(396)x1, 200(440)x1, 215(473)x1, 172.5(380)x3x4
Other Stuff
Snatch grip highpulls: 60x8, 65x8, 70x8, from hang, 75x8
Cycle: 30minutes (#8-10, 90+rpm)
Notes
Even though I was stupid enough to not get enough sleep all weekend, the training went pretty nicely. Bench was strong, far stronger than the last time I performed this movement (210 was the max, and that was un-paused and pretty much an absolute maximum) and I could have gone 5-10kg higher without too much problem. Highpulls got the heart going nicely, even if my technique was worse than 13 Crossfitters. Feeling tired now, but good.
Friday, May 8, 2009
Training - Friday 8th May 2009
Warmup
Treadmill: 5minutes moderate/hard
Band sets: facepulls, straight arm pulldowns, pullaparts purple x12x3
Bench Movement
Comp Grip Noodle Press (~paused): warmups, 102.5(226)x5, 120(264)x4x2, 140(308)x3x6
Other stuff
Stepper: ~15minutes (Warmup, (40sec x#2x15-16fpm)x5)
Treadmill: 5minutes ligth (warmdown)
Notes
Absolutely tired and utterly fatigued. Bench went very well, and fast, with just mild pain in the right shoulder. Posterior chain still hurts from Wednesday, so the stepper hurt, majorly, but I got through it all, then hopped on the treadmill to warmdown, as I had a sore back/butt from the stepper.
Treadmill: 5minutes moderate/hard
Band sets: facepulls, straight arm pulldowns, pullaparts purple x12x3
Bench Movement
Comp Grip Noodle Press (~paused): warmups, 102.5(226)x5, 120(264)x4x2, 140(308)x3x6
Other stuff
Stepper: ~15minutes (Warmup, (40sec x#2x15-16fpm)x5)
Treadmill: 5minutes ligth (warmdown)
Notes
Absolutely tired and utterly fatigued. Bench went very well, and fast, with just mild pain in the right shoulder. Posterior chain still hurts from Wednesday, so the stepper hurt, majorly, but I got through it all, then hopped on the treadmill to warmdown, as I had a sore back/butt from the stepper.
Thursday, May 7, 2009
Training - Thursday 7th May 2009
Other stuff
Cycle: 25minutes, (warmup, 10min/#8/90-100rpm, warmdown)
Stretch lower
Roll
Stretch upper
Note
Butt and Hamstrings sore from yesterday. Session was not hard, but got some blood flowing.
Cycle: 25minutes, (warmup, 10min/#8/90-100rpm, warmdown)
Stretch lower
Roll
Stretch upper
Note
Butt and Hamstrings sore from yesterday. Session was not hard, but got some blood flowing.
Wednesday, May 6, 2009
Training - Wednesday 6th May 2009
Warmups
Band Pushdowns, Rows etc
Bench Movement
Comp Grip Noodle Press (~paused): warmups, 92.5(204)x6, 112.5(248)x5, 130(286)x4, 130x3, 150(330)x2x2, 140(308)x3x2, 130x4, 112.5x10, 92.5x12
Other
Bulgarian Squat: 20x12, 30x12x2
Notes
Extremely tired, and extremely hungry. Right shoulder hurts, back didn't feel great and I needed another gallon of coffee. Bench was ok.
Band Pushdowns, Rows etc
Bench Movement
Comp Grip Noodle Press (~paused): warmups, 92.5(204)x6, 112.5(248)x5, 130(286)x4, 130x3, 150(330)x2x2, 140(308)x3x2, 130x4, 112.5x10, 92.5x12
Other
Bulgarian Squat: 20x12, 30x12x2
Notes
Extremely tired, and extremely hungry. Right shoulder hurts, back didn't feel great and I needed another gallon of coffee. Bench was ok.
Tuesday, May 5, 2009
Training - Tuesday 5th May 2009
Other Stuff
Treadmill: 20minutes (warmup, 40sec x8.5-10kmh x3, warmdown)
Roller
Stretch upper and lower
Notes
Quick little session. I was feeling sore from yesterdays treadmill work, but the number came up for treadmill again. It felt pretty good, even though I was just adjusting the speed each set to get a feeling of where I was. Stretch felt great, and even though its cold, wet and windy now, I am feeling good.
Treadmill: 20minutes (warmup, 40sec x8.5-10kmh x3, warmdown)
Roller
Stretch upper and lower
Notes
Quick little session. I was feeling sore from yesterdays treadmill work, but the number came up for treadmill again. It felt pretty good, even though I was just adjusting the speed each set to get a feeling of where I was. Stretch felt great, and even though its cold, wet and windy now, I am feeling good.
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