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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.