Training - Monday 23rd November 2009

Main stuff
Squats: up to 140x1
Bench: up to 140x1
Deadlift: up to 160x1

Notes
Well yea, suxorz

Training - Tuesday 17th November 2009

Warmups
Treadmill: 10minutes hard

Stuff
Squats: a few sets to 140 to check out shoes
Ballistic Bench: warmups, 30x10x2, 40x5x4
Box jump: box x2x3
Depth jump: box x2x3
Plyo pushup: BWx4x3
Xtrainer: 10minutes (#7/70rpm)

Notes
Got some new shoes, so just did some squats to see how they felt.  Should be fine for lifting in.  Otherwise, eh, nothing great.

Training - Monday 16th November 2009

Warmups
Treadmill: 10minutes hard

Main stuff
Bench (feet on platform): warmups, 175(385)x1, 190(418)x1, 200(440)xcockpushups
2board: 200x2
3board: 200x3

Other stuff
Push Press: 60x5, 90x3
Db JM Press: 20x12x3
Rower: 2000m - 8:26.1

Notes
Excellent, in 6 weeks of prep I have managed to make myself fatter and weaker.  Sweet.  The feet were on an aerobics step to try and get used to the change in height I will experience in the competition (bench is a different height).  The absolute lack of stability sucked and when the bar went out of place the 200failed.  Also feel tired, so this next week will be just getting recovered.  Otherwise - bollocks to powerlifting - crossfit, brah.

Training - Thursday 12th November 2009

Stuff
XTrainer: 20minutes (#4-6/70+rpm)
Pulldowns: 82x8
Rows 82x12
Pec Deck Flyes: 69x12, 89x12
Shoulder press: 65x12
Machine Curls: 55x12
Pushdown machine: 65x12
L Fyes, pulldown abs, woodchoppers and swiss ball abs: sore

Notes
Feeling beaten from squats/pulls, so just a nice simple "bbr" day. Cardio was hard work as the lower back didn't appreciate the machine.

Training - Tuesday 10th November 2009

Warmup
Treadmill: 2minutes hard

Main stuff
Squat: warmups, 142.5(314)x5, 162.5(358)x5, 182.5(402)x10 @9, 190(418)x1, 210(462)x1
Ballistic Bench: warmups, 40(88)x3x6
Deadlift against green: warmup, 120(264)x1x2, 140(308)x1, 160(352)x1, 180(396)x1, 200(440)x1, 220(494)x1, 235(517)xmiss

Other
Pulldowns: warmup, 82x5, 92x5, 101x5

Notes
Lowish on the carbs, and low on food, but the session went well enough. The 235 miss on the deadlift was as the band kicked in, but I went out of the gym prior to the lift and lost my focus...
Last real heavy lower workout before the competition.

Training - Monday 9th October 2009

Main Stuff
1board(paused): warmups, 180(396)x5, 190(418)x3, 200(440)x2 @9.5

Other stuff
Db Flyes: 22x12x4
L Flyes+Face pulls: 3sets of 20 light
Treadmill: 10minutes hard
Stretch

Notes
Wasn't a great day, but done, one more heavy day and then will be done for the competition. I am paranoid my shoes will not meet the IPF muster, oh well, may get some new ones prior to the meet.

Training - Friday 6th November 2009

Warmups
Treadmill: 14minutes moderate

Main stuff
Reverse Mini Band bench: warmups, 150(330)x3, 170(374)x3, 190(418)x3 @8.5

Other stuff
Pulldowns: 89x3, 99x3, 115x3
Pushdown machine: up to 67x12x2
Side lateral machine: something x12x3
Treadmill: 40minutes moderate at high incline

Notes
OK day. Shoulder didn't hurt too much, but the weights were still heavy enough. Cardio felt good.

Training - Tuesday 3rd November 2009

Main stuff
Reverse Mini Squats: warmups, 180(396)x5, 190(418)x3, 200(440)x6 @9

Other stuff
Closegrip Pulldowns: warmups, 82x5, 92x3, 101x5
Treadmill: 30mintes (low speed higher incline)
Shower
walk to work (20minutes)

Notes
Good day. No deadlifts today as the back was feeling beat, but squats were fine.

Training - Monday 2nd November 2009

Main Stuff
1board (paused): warmups, 170(374)x3, 180(396)x3, 190(418)x3 @9
Db Flyes: 18x12x4

Other Stuff
Cycle: 18minutes hard
Treadmill: 16minutes hard
Stretch/roller

Notes
Shoulder is getting beaten from squats/deadlifts, but strength is still there. Lockout feels strong, but the shoulder is messing with performance at the bottom of the range.