Training - Friday 30th October 2009

Main stuff
Reverse mini bench: warmups, 140(308)x5, 160(352)x5, 180(396)x5 @8

Other stuff
Pulldowns: 4 sets of 10 to 89
Rower: 10minute (2.14/500m)
Treadmill: 40minutes moderate
Stretch
Roller ab thingie: 8x2

Notes
Not too bad. The right shoulder is playing up now that I am doing more squats/pulls, but thats life. Otherwise pretty comfortable day. Bringing up the cardio again.

Training - Tuesday 27th October 2009

Main Stuff
Reverse Mini Squats: warmups, 170(374)x3, 180(396)x3, 190(418)x6 @8
Deadlifts against 2 doubled purples: warmups, 120x1, add a mini x1, add another mini x1, 140(308)x1, 160(352)x1, 180x1, 200xmiss - drop all bands - 200x1

Other
Treadmill: 15minutes hard
Stretch

Notes
Trained a day early due to travel tomorrow. Considering the back felt a little wonky to start with, everything felt good in the end. The final deadlift at 200 went off the floor quickly, then stopped dead as all bands came into force. The rep without any bands was fast.

Training - Monday 26th October 2009

Main stuff
1board: warmups, 160x5, 170x5, 180x5

Other stuff
Rower: 5 minutes
Treadmill: 20minutes

Notes
Not the greatest day but got through it. I placed the 1board too low on the last set so it was far harder than it should have been.



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Training - Friday 23rd October 2009

Main stuff
1board ('comp' style): warmups, 182.5(402)x1, 192.5(424)x1, 202.5(446)x1 @9, 185(407)x1, 195(429)x1, 205(451)x1 @10, 100(220)x20

Other stuff
Pulldowns: 5sets of 10 up to 82kg
Cycle: 30minute (90rpm, #6-7)
Stretch
Some ab thing that hurt

Notes
Not a bad day, definitely very tired from Wednesdays effort, but it felt good to go over 200 this quickly after the break. Lower body is still sore, so that didn't help the pressing much. The cycle was pretty much a comfortable spin rather than working hard.

Training - Wednesday 21st October 2009

Warmups
Treadmill: 5minutes moderate

Real work
Reverse Mini Squats: warmups, 160(352)x5, 170(374)x5, 180(396)x6 @8-9
2board: warmups, 120(264)x6, 142.5(314)x5, 167.5(369)x4, 180x3x2, 190(418)x2x2, 180x3x2, 167.5x4, 155(341)x6, 142.5x8, 120x10
Deadlifts against 2 doubled purples: warmups, 120x1x3, 140(308)x1, 160x1, 180x1

Other
Treadmill: 10minutes light

Notes
Gonna be sore. First day back on the squats/deadlifts, and first time doing a Sheiko bench pyramid for awhile. Feeling sore now, but will have a bath/stretch later to try and sort out some of the pain. Squats hurt the midback and the shoulders, and the 2board finished the shoulders off completely, but the deadlift was OK.

Next Books - Innovation fun

Besides the multiple books I am reading (curse you ADD) the next two that I have in my list are Harvard Business School Innovation books, or in simple terms - Open Innovation and The Innovator's Solution.

Look like they will be interesting reads, but I have no idea what to expect.

Career Warfare - David F. D'Alessandro (with Michele Owens)

David has other books, but this one basically adds to his earlier book "Brand Warfare". Basically giving a bunch, 10 strangely enough, of rules build your own "personal brand" in the business world.

Most of the rules are common sense, but the anecdotes that link the rules together are the best part of the book. Especially when he walks you through an example day, where things mostly go wrong - but provides better context that expecting everything to be perfect.

Not a bad read, but not if you have read his other books.

Toughen Up - Michael Hill (with Claire Harvey)

Been on a book binge recently, so I thought I would add a few of them on here.

Michael has a long history in NZ jewellery scene, and the knowledge of why he opened his own stores has been said over and again (house fire).

The book itself is a great big advertisement for working within the Michael Hill group, including a line at the end "If you have what it takes to be a winner, I want to hear from you".

But its a good story, and goes through factors that have helped him succeed over the last 30 years, as well as setting up his golf course in Queenstown, and his Violin competition.

Worth a read - available here

Training - Monday 19th October 2009

Warmup
Treadmill: 5minutes light

Bench Stuff
1board+dp: warmups, 130(286)x1, 140(308)x1, 150(330)x1 @9, 132.5(292)x1, 142.5(314)x1, 152.5(336)x1 @9

Other stuff
Single Db snatch: warmups, 40x2x2, 46x2
Pec Deck Flyes: 61x50
Xtrainer: 20minutes (#4/60-70rpm)
Stretch/roller

Notes
First session in ages. Travel+sick = slacker. Bench was spot on for loading, but I only have five weeks of real training before my competition, so I am going to be pushing it relatively heavy for a few of them. A little weight to lose before then, but nothing too bad.