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.

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.

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...

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...

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Training - Monday 4th May 2009

Bench Movement
Comp Grip Noodle Press (~paused): warmups, 140(308)x3, 160(352), 180(396)x1, 187.5(413)X1, 150(330)x3x4

Other
Overhead Press: warmup, 60(135)x5, 70(154)x5, 75(165)x5, 80(176)x5, 70x3, 60x5
Treadmill: 28minutes (warmup, 120sec x7kmh x5, 120sec x7.5kmh, cooldown)

Notes
Noodle press felt pretty weird, but strong enough. As the weight went up, the noodle compresses more, so the ROM increased. I could have possibly gone 195/200 but things hurt enough at 187.5. I pushed Overhead press too hard, and the drop off was fast. Should have stuck at 75 for the top set then worked down. Treadmill hurt ankle more than my fitness.

Training - Friday 1st May 2009

Bench Movement
Paused Bench+looped P+M: warmups, 122.5(270/75%)x3x6

Other
Overhead press: Warmups, 80(181)x3
Stepper: Warmups, 40secondx3 (with 120slow between set, #2, 14/15fpm)
Stretching upper/lower

Notes
Starting back to more Sheiko focused benching, if I can manage to get into the gym early enough. The other movements are going to be all over the place, but should keep me entertained... Overhead was around 85% so a fairly heavy triple, but not a max. Stepper was really hard, conditioning has turned to hell, but it will come back.