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.

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!

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.

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.

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.

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.

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.

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.

Training - Monday 7th September 2009

Warmups

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.

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.

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'