Strength Stuff
Bench: warmups, add shirt, 4board: 170x1, 3board: 170x1, 2board: 170x1, 1board: 170x1, 200x1, 215x1, noboard: 230xmiss, 2board: 210x1, no shirt: barxabazillion
Notes
Tried on the lovely Titan Fury, 48chest:52arms. Nowhere near tight, but it still bit and offered support. All weights were easy, except when I tried to touch, and the bar went out of position with the 230 and shoulder wen't funky after that. Doesn't help that I haven't gone heavy off boards in a very long time, as picking up 230 was hard enough.
Thursday, December 17, 2009
Tuesday, December 15, 2009
Training - Tuesday 15th December 2009
Cardio
Cycle: 45minutes (#2/35kmh)
Notes
Didn't feel like doing this, but did it anyway. Everything is feeling tired.
Training - Tuesday 15th December 2009
Warmup
Xtrainer: 10minutes (#4/75+rpm)
Strength stuff
Sumo Pulls(coan style - no belt): warmups, 140(308)x5, 170(374)x5, 190(418)x5
Squats: 100x5x2
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds (almost 13)
Notes
Weee, felt bad going in, but the deadlifts went OK. Did a closer, more Coan'esque, sumo pull this week. Squats were not happening after that. I was not feeling good going into the rower, but the performance was up on last week, at least for the first 4 interval, then average after that. Circuts went well, but they were very hard.
Xtrainer: 10minutes (#4/75+rpm)
Strength stuff
Sumo Pulls(coan style - no belt): warmups, 140(308)x5, 170(374)x5, 190(418)x5
Squats: 100x5x2
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds (almost 13)
Notes
Weee, felt bad going in, but the deadlifts went OK. Did a closer, more Coan'esque, sumo pull this week. Squats were not happening after that. I was not feeling good going into the rower, but the performance was up on last week, at least for the first 4 interval, then average after that. Circuts went well, but they were very hard.
Monday, December 14, 2009
Training - Monday 14th December 2009
Warmups
Xtrainer: 10minutes (#4/70rpm)
Strength stuff
Chins: warmups, BWx5, BW+5x5, BW+7.5x5, BW+10x5
Medium grip 2board: warmups, 160x5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #12-13/90+rpm
15minute Circuit - Db Pushpress: 24x5, Db Row: 24x5, Jump squats: BWx5: 13 rounds
Notes
No cardio over the weekend as the lower body felt beat, and still felt off today. Everything else was OK. I added weight to my circuit and it definitely made it harder, never mind the tired legs.
Xtrainer: 10minutes (#4/70rpm)
Strength stuff
Chins: warmups, BWx5, BW+5x5, BW+7.5x5, BW+10x5
Medium grip 2board: warmups, 160x5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #12-13/90+rpm
15minute Circuit - Db Pushpress: 24x5, Db Row: 24x5, Jump squats: BWx5: 13 rounds
Notes
No cardio over the weekend as the lower body felt beat, and still felt off today. Everything else was OK. I added weight to my circuit and it definitely made it harder, never mind the tired legs.
Friday, December 11, 2009
Training - Friday 11th December 2009
Warmup
Treadmill: 10minutes light
Hypertrophy stuff (only writing work sets)
Leg Extensions: 82x12, 89x12
Lying Leg Curls: 42x12, 48x12
Calf machine: 205x20
Db Incline: 46x12
Medium Grip Pulldowns: 82x12
Pec Dec Flyes: 103x12
Machine Rows: 96x8
Side lat machine: 60x12
Pushdown machine: 67x12
Sully Zotmanns: 18x12
Pulldown Abs: 66x12x3
Notes
Feeling pretty beat and didn't have a great sleep but all of the weights were up across the exercises. Fairly muggy again, so sweating. I have to do some cardio tonight, hopefully a bit of walking to the shop. Tomorrow is my day off, so looking forward to that.
Treadmill: 10minutes light
Hypertrophy stuff (only writing work sets)
Leg Extensions: 82x12, 89x12
Lying Leg Curls: 42x12, 48x12
Calf machine: 205x20
Db Incline: 46x12
Medium Grip Pulldowns: 82x12
Pec Dec Flyes: 103x12
Machine Rows: 96x8
Side lat machine: 60x12
Pushdown machine: 67x12
Sully Zotmanns: 18x12
Pulldown Abs: 66x12x3
Notes
Feeling pretty beat and didn't have a great sleep but all of the weights were up across the exercises. Fairly muggy again, so sweating. I have to do some cardio tonight, hopefully a bit of walking to the shop. Tomorrow is my day off, so looking forward to that.
Thursday, December 10, 2009
Training - Thursday 10th December 2009
Warmups
Xtrainer: 10minutes (#4/70rpm)
Conditioning
15minute Circuit - Pushups x10, High band rows(p)x10, 28kg Db Box squats x10: 10rounds
Cycle: 15minutes (#6-8/90rpm)
15minute Circuit - Fat Man pullups x10, Band overhead press(p)x10, 2purple band GMx10: 14 rounds
Notes
Weeeeeee Doggie. Muggy day, destroyed my training gear with sweat, as well as my hand towel. But felt pretty good. Felt kinda tired going in, but the "V" musta kicked in and I felt pretty good, far better than my normal circuits do after HIIT. The second circiut wasn't too hard, at least didn't feel as draining as the first.
Xtrainer: 10minutes (#4/70rpm)
Conditioning
15minute Circuit - Pushups x10, High band rows(p)x10, 28kg Db Box squats x10: 10rounds
Cycle: 15minutes (#6-8/90rpm)
15minute Circuit - Fat Man pullups x10, Band overhead press(p)x10, 2purple band GMx10: 14 rounds
Notes
Weeeeeee Doggie. Muggy day, destroyed my training gear with sweat, as well as my hand towel. But felt pretty good. Felt kinda tired going in, but the "V" musta kicked in and I felt pretty good, far better than my normal circuits do after HIIT. The second circiut wasn't too hard, at least didn't feel as draining as the first.
Wednesday, December 9, 2009
Training - Wednesday 9th December 2009
Cardio
Cycle: 30minutes (#2/35-40kmh)
Notes
Running late and rather tired, so I got a small bit of activity in.
Tuesday, December 8, 2009
Training - Tuesday 8th December 2009
Cardio
Cycle: 45minutes (#2-3/40kmh)
Notes
Warm, destroyed my second T-shirt for the day...
Training - Tuesday 8th December 2009
Warmups
XTrainer: 10minutes of something painful
Strength
Leg press: warmups, 180x5, 220x5, 260x5, 300x5, 340x5
Sumo pulls (plates on 2mats) dble overhand grip: warmups, 140x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds
Treadmill: 10minutes really light
Notes
Weee. the Xtrainer I used today sucked and hurt my calves/ankles. Deadlifts were nice and I notice I only need to hook one side of my grip during the pulls. The rower went well considering how I felt after deadlifts and the circuit was a killer, but good. Treadmill work was to stop me bringing my breakfast up for the short short girls to see.
XTrainer: 10minutes of something painful
Strength
Leg press: warmups, 180x5, 220x5, 260x5, 300x5, 340x5
Sumo pulls (plates on 2mats) dble overhand grip: warmups, 140x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds
Treadmill: 10minutes really light
Notes
Weee. the Xtrainer I used today sucked and hurt my calves/ankles. Deadlifts were nice and I notice I only need to hook one side of my grip during the pulls. The rower went well considering how I felt after deadlifts and the circuit was a killer, but good. Treadmill work was to stop me bringing my breakfast up for the short short girls to see.
Monday, December 7, 2009
Training - Monday 7th December 2009
Cardio
Walking : ~1hr (3.6km) to the shop and back
Notes
Warm night, so wandered into the shop, carrying bag of fruit, veges and milk on the way back.
Training - Monday 7th December 2009
Warmups
Xtrainer: 10minutes (#4/70rpm)
Strength
Incline Bench(paused): 60x5, 80x5, 100x5, 120x5, 125x4
Chins: BWx5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #10-14/90+rpm
15minute Circuit - Db Pushpress: 20x5, Db Row: 20x5, Jump squats: BWx5: 15 rounds
Notes
A bit tired and weak but the session went OK. Went a little heavy on inclines, but that's OK. HIIT was easier but the circuit still kicked my butt. Improved by 4 rounds over last time. Feeling better, but still have cardio tonight.
Xtrainer: 10minutes (#4/70rpm)
Strength
Incline Bench(paused): 60x5, 80x5, 100x5, 120x5, 125x4
Chins: BWx5x3
Conditioning
XTrainer HIIT: warmups, 10minutes (20/40): #10-14/90+rpm
15minute Circuit - Db Pushpress: 20x5, Db Row: 20x5, Jump squats: BWx5: 15 rounds
Notes
A bit tired and weak but the session went OK. Went a little heavy on inclines, but that's OK. HIIT was easier but the circuit still kicked my butt. Improved by 4 rounds over last time. Feeling better, but still have cardio tonight.
Sunday, December 6, 2009
Training - Sunday 6th December 2009
Cardio
Walking: roughly 5km around the river ~1hr 40minutes with a couple of breaks.
Friday, December 4, 2009
Training - Friday 4th December 2009
Warmups
Xtrainer: 10minutes (#4/>70rpm)
Hypertrophy stuff (only writing work sets)
Leg Extensions: 75x12, 82x8
Lying Leg Curls: 36x12, 42x12
Calf machine: 190x20
Db Incline: 40x12
Medium Grip Pulldowns: 75x12
Pec Dec Flyes: 96x11
Machine Rows: 89x12
Side lat machine: 54x12
Pushdown machine: 60x12
Sully Zotmanns: 18x12
Swiss Ball Abs: BWx12x3
Notes
Bleh... that makes a bit of a difference. Was hard work, and feeling knackered at the end of it all, but it was good. I did strong concentric with a slowed eccentric. Certainly made a difference in how the sets felt.
Xtrainer: 10minutes (#4/>70rpm)
Hypertrophy stuff (only writing work sets)
Leg Extensions: 75x12, 82x8
Lying Leg Curls: 36x12, 42x12
Calf machine: 190x20
Db Incline: 40x12
Medium Grip Pulldowns: 75x12
Pec Dec Flyes: 96x11
Machine Rows: 89x12
Side lat machine: 54x12
Pushdown machine: 60x12
Sully Zotmanns: 18x12
Swiss Ball Abs: BWx12x3
Notes
Bleh... that makes a bit of a difference. Was hard work, and feeling knackered at the end of it all, but it was good. I did strong concentric with a slowed eccentric. Certainly made a difference in how the sets felt.
Thursday, December 3, 2009
Training - Thursday 3rd December 2009
Warmups
Xtrainer: 10minutes moderate
Strength stuff
Leg Curl: warmups, 26x5, 47x5, 64x5, 84x5, 96x5
Leg Press: warmups, 200x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 10rounds
Note
Missed yesterday due to the awful weather. Today was nicer, but slightly muggy. Didn't feel overly great. Rower HIIT was as hard as I expected, but made it through with little drop off in performance. The circuit was great, if hot and sweaty.
Xtrainer: 10minutes moderate
Strength stuff
Leg Curl: warmups, 26x5, 47x5, 64x5, 84x5, 96x5
Leg Press: warmups, 200x5x3
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 10rounds
Note
Missed yesterday due to the awful weather. Today was nicer, but slightly muggy. Didn't feel overly great. Rower HIIT was as hard as I expected, but made it through with little drop off in performance. The circuit was great, if hot and sweaty.
Tuesday, December 1, 2009
Training - Tuesday 1st December 2009
Straight back into it - conditioning and defatting
Warmups
Xtrainer: 10minutes moderate
Strength
Bb Rows (ezy curl bar): warmups, 40x5, 70x5, 80x5, 90x5, 100x5
Incline press (paused): warmups, 80x5x3
Other stuff
Xtrainer: 10minutes HIIT - 20:40 - (90rpm target, @#7-10)
Rest
Conditioning circuit - 15minutes - Db Pushpress: 20x5, Db Row: 20x5, Jump squats: BWx5: 11full rounds plus some change
Stretching
Notes
Nearly killed me. Strength stuff was easy enough, but the conditioning was hard, and it didn't help that it was humid
Central Districts Powerlifting Association Bledisbro 2009, Powerhouse Gym, Wellington
My first competition for ~five years and my twentieth year of powerlifting.
I didn't feel that great going into it, so I dropped my openers for squat and bench slightly.
Squat
The warmups felt OK and depth appeared to be relatively easy to get.
Attempt 1: 180kg - Taking the bar out of the rack felt a little odd, but the lift was easy. Fail on depth...
Attempt 2: 180kg - Slower taking out, harder ascent, but two white lights
Attempt 3: 210kg - Strong all the way around, fastest squat of the three, and two white lights
Bench
The warmups did not feel great, as the bar felt loose in my hands, not solid.
Attempt 1: 170kg - Had a good rattle going, but easy lift - two white lights
Attempt 2: 182.5kg - More rattle, lift wasn't hard, but had an issue with the bar moving closer to lockout - two white lights
Attempt 3: 190kg - More rattle, weight felt OK but once I hit that same point as the last lift it dumped the bar over my belly and failed.
Deadlift
Not much warmup, but it felt ok.
Attempt 1: 230kg - Comfortable lift - 3whites
Attempt 2: 255kg - PB competition deadlift, strong, but the weight got away from my shins during the ascent - three whites
Attempt 3: 272.5kg - Got to my knees strongly, then the weight went out in front and there was no chance of bringing it back. Missed.
Total: 647.5kg @125kg class - 10kg under my best total, with a ton left on the platform
I didn't feel that great going into it, so I dropped my openers for squat and bench slightly.
Squat
The warmups felt OK and depth appeared to be relatively easy to get.
Attempt 1: 180kg - Taking the bar out of the rack felt a little odd, but the lift was easy. Fail on depth...
Attempt 2: 180kg - Slower taking out, harder ascent, but two white lights
Attempt 3: 210kg - Strong all the way around, fastest squat of the three, and two white lights
Bench
The warmups did not feel great, as the bar felt loose in my hands, not solid.
Attempt 1: 170kg - Had a good rattle going, but easy lift - two white lights
Attempt 2: 182.5kg - More rattle, lift wasn't hard, but had an issue with the bar moving closer to lockout - two white lights
Attempt 3: 190kg - More rattle, weight felt OK but once I hit that same point as the last lift it dumped the bar over my belly and failed.
Deadlift
Not much warmup, but it felt ok.
Attempt 1: 230kg - Comfortable lift - 3whites
Attempt 2: 255kg - PB competition deadlift, strong, but the weight got away from my shins during the ascent - three whites
Attempt 3: 272.5kg - Got to my knees strongly, then the weight went out in front and there was no chance of bringing it back. Missed.
Total: 647.5kg @125kg class - 10kg under my best total, with a ton left on the platform
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