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.

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.

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.

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.

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.

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.

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.

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.

Training - Friday 12th June 2009

Warmups
Xtrainer: 20minutes (#4, 70+rpm)

Other stuff

Leg Extension: warmups, 75x13, +18
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.

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.

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.

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.

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.

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.

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.

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.