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.

Training - Wednesday 29th July 2009

Other stuff
Walk: 25minutes

Notes
Quick stroll to get some blood flowing.

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.

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.

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

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.

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.

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.