Had best of the south today. opened on 130kg - got a "replace the bar" call for me feet but managed it fine. Lots of nerves but ok. 140kg on second attempt felt really good. had crack at 150kgs on 3rd. Thought I had it coming down but barely got it moving off the chest.
Speed work is helping me a lot. Even without the bands, still thinking to "beat the bar" has really helped me.
Headed back to CHCh and jumped into some shoulder training.
Bhind neck Seated press
40 x 10 x 2
60 x 10 x 8
50 x 10
Front Seated Press
50 x 10
60 x 8 x 7
50 x 13
50 x 9
Seated Dbell Raises W Facepulls
15kg x 10 w 54 x 12
17.5 x 10 w 66 x 12
17.5 x 12 w 66 x 12
15 x 10 w 60 x 12
15 x 10 w 60 x 12
Farken hot today and lost a lot of fluid sweating while spotting and training. Felt ti kicking in on some of the presses, but came right once we changed exercises. Probably squat and deadlift a bit tomorrow depending on how the body is feeling. Maybe arms and some speed on Mon/Tues with some posterior chain early in the week too. will fit in a back session last in the week as I seem to recover easily from this.
Will go light on squats and deads and look to get 145 in the bench. After the comp I'll be back into training with some light weights early the following week to help get the recovery happening. I hate not training the week after a comp. I used to think I couldnt get strong in that time, but I dont think that anymore, I just cant train the same as usual. Dont plan to get too taxed on the sqt and Dl anyway (these are really just notes to self at the moment).
Friday, November 20, 2009
Monday, November 16, 2009
Monday bench with Kaz
Used today as a gauge for my opener at the best of the south. Was plenty tired from not enough sleep so put almost no effort into getting very tight. Was conscious of my speed by without tightness it wasn't very effective. Just worked up to 130 and purposely plonked it on my chest and left it there for a good 3 seconds before pressing. I'm trying to factor in the possiblity that the head ref will forget the press call (seriously). The weight was fine so I left it at that. Tried to do a bit of incline but shoulders and energy levels said no. This week is a bit of a deload so it could look like anything. Main thing is really my weight as I'm very close to 100kgs at the moment. A few walks, lots of water and plenty of green will help in that department although I'm really not too worried.
Wednesday, November 11, 2009
Thurs - Legs with Kazmir
Bit of a change up today.
Safety bar squats close stance (had bar backwards, but I like that for quads)
60 x 12 x 2, 80 x 10 x 2, 100 x 6 - felt like rubbish so quit early, 80 x 12, 60 x 12
Sbar Hi Box squats
100 x 10, 100 x 16, 100 x 20 - these are for quads but once i get tired its all glute ham
Leg Press
80 x 10 x 2, 120 x 10 x 2, 160 x 10 x 2
Starting to get a wee bit of condfidence back. The squats felt alright. With a gradual approach I should be able to get it strong again. Sitting on my arse all day trying to build a business from home hasn't helped. Will start kneeling and looking for alternatives to sitting. I can do a lot of my work with pen and paper standing up anyway.
Arms and speed bench tomorrow. I'm starting to think that I should work on my speed for my deads and squats. I might be able to drag some of the heavier weights back a bit closer and spend less time with my back under pressure through each rep.
Safety bar squats close stance (had bar backwards, but I like that for quads)
60 x 12 x 2, 80 x 10 x 2, 100 x 6 - felt like rubbish so quit early, 80 x 12, 60 x 12
Sbar Hi Box squats
100 x 10, 100 x 16, 100 x 20 - these are for quads but once i get tired its all glute ham
Leg Press
80 x 10 x 2, 120 x 10 x 2, 160 x 10 x 2
Starting to get a wee bit of condfidence back. The squats felt alright. With a gradual approach I should be able to get it strong again. Sitting on my arse all day trying to build a business from home hasn't helped. Will start kneeling and looking for alternatives to sitting. I can do a lot of my work with pen and paper standing up anyway.
Arms and speed bench tomorrow. I'm starting to think that I should work on my speed for my deads and squats. I might be able to drag some of the heavier weights back a bit closer and spend less time with my back under pressure through each rep.
Tuesday, November 10, 2009
Wednesday Back with mike and Craig
Super team was back for a quick get together this evening. Mike and I started with chin ups. Craig said his elbows hurt if he did them but they were probably the safest elbows in the gym since he cant reach the bar anyway : )
12, 9, 9, 8 - improved on last week.
Bent Over Rows
60 x 10, 100 x 10, 120 x 10, 130 x 10, 120 x 10
Tried to do close grip pull downs sitting on the floor. fucken waste of time. Mikes the right size to sit on the floor, and Craigs the right height to sit on the bench. Me, I just get in the way. I did Dumbell rows instead.
50 x 12, 54 (1 chain) x 12, 65 x 12 x 3
That was enough for this week. I'm going to cut back here and there a bit over the next few weeks as I'm feeling the benefits of being able to freshen up. Having said that, tomorrow is legs and i aim to do a very tough session. Short rests, lots of sets. Squats, hi box, leg press and maybe some pistols.......
12, 9, 9, 8 - improved on last week.
Bent Over Rows
60 x 10, 100 x 10, 120 x 10, 130 x 10, 120 x 10
Tried to do close grip pull downs sitting on the floor. fucken waste of time. Mikes the right size to sit on the floor, and Craigs the right height to sit on the bench. Me, I just get in the way. I did Dumbell rows instead.
50 x 12, 54 (1 chain) x 12, 65 x 12 x 3
That was enough for this week. I'm going to cut back here and there a bit over the next few weeks as I'm feeling the benefits of being able to freshen up. Having said that, tomorrow is legs and i aim to do a very tough session. Short rests, lots of sets. Squats, hi box, leg press and maybe some pistols.......
Update
I've been slack up dating this log of late because I'm using a note book during my training sessions now. Its more accurate but I don't jump online straight away like I used to. Another downside is that during each session its hard to make notes about how I feel, what my form, or tightness was like etc. I'm forgetting all that by not updating this blog each day, so i'll make an effort from now on. This log is really to help me remember and play out each session in my head again. I didnt realize how helpful it had been until I'd slacked off. Anyway...
Friday Arms with Kaz (following on from last post)
This was our second session with speed work. We started half an hour earlier so we could do it properly and still fit in everything else. (no numbers here as the note book is in the van)
Close Grip got a PR with 110 x 8
Speed bench was with 55 then worked up to 60-65 once it was coming in under 2.4 seconds
Palms In Seated French Press - found a rusty old bar that only took the small holed plates. Was more awkward then I expected but I'll be doing it again next week. felt better on the wrists. Worked through 5 sets with about 30-40lbs
Push downs
Just the usual. 200 for multiple sets of 10-12
Band Push Downs
Blue band just to fininsh 3 x 15-20 reps
Biceps
Used cable handles with chains as resisitance (no cables or weights, just chains). Ended up with 4 chains staggered up from the floor. At the top there was about 3 link, lengths off the floor. Loved this exercise and ended up doing 10 sets (nothing else for biceps). I've had a pretty viscious pain running up my arm when I barbell curl but I had no problems at all with these. I rate this exercise and will be doing a lot of it. My arms were still tight and tender on Tuesday (yesterday).
Ssaturday shoulders
This was nearly a write off. Was very tired and had fuckall in the tank. Seated presses were very heavy so split the session up with a coffee break and did some flyes and cable raises with face pulls. Suspected a rest would be in order
Monday hamstrings
Very late session(7.45pm) due to Aaliyah and her chicken pox (looks like a little zombie toddler).
Rev hypers - 15 x 12, 35 x 12 x 4
Deadlifts - my confidence is fucked with these. Until my back comes right Im only doing sets of 5 or less with these. I'm not afraid of the weight, just the weak reps. Got 200 ok, but 230 didnt budge a fucken inch. My back got really tight with these. looking to do more and more each week as first exercise.
Canterbury Stones
80kgs x 2 (straight lifts - no barrel), x 5, x4, x 3
I love these things. They are more of a full body exercise, but I can feel my confidence coming back for deadlifting by playing with these. Plus they're addictive as hell.
GHR mostly with bands. great exercise as always.
No farmers walks today as it was so late and only a short rest until chest in the morning.
Tuesday Chest.
Not too much different from last week.
incline - 60 x 10 x 3, 80 x 10, 90 x 10, 100 x 7, 90 x10. Smoked these this week. Very happy.
Decline - after the inclines i was feeling like I'd nail these. Didnt happen. Held back on the top sets and just did enough to progress a bit on last week without the big sets.
60 x 10, 100 x 10, 120 x 6, 130 x 40, 110 x 8. Should have made smaller jumps instead of trying to be ed coan.
Incline Flyes. new exercise. flyes with a slight incline. kept bottom of Dbells in slightly which made the stretch more intense. I can go deep on these so dont use too much weight> i enjoyed these. As a deload I'll be using more dbell exercises in weeks to come.
15 x 10, 17.5 x10, 20 x 10, 20 x 10, 17.5 x 10
Seated Mach Press with bands. Did these closer to lock out this week. This made them A LOT harder. I want to start full ROM pressing getting close to the best of the south.
40 x 10, 60 x 10, 60 x 10, 60 x 9, 40 x 8
Friday Arms with Kaz (following on from last post)
This was our second session with speed work. We started half an hour earlier so we could do it properly and still fit in everything else. (no numbers here as the note book is in the van)
Close Grip got a PR with 110 x 8
Speed bench was with 55 then worked up to 60-65 once it was coming in under 2.4 seconds
Palms In Seated French Press - found a rusty old bar that only took the small holed plates. Was more awkward then I expected but I'll be doing it again next week. felt better on the wrists. Worked through 5 sets with about 30-40lbs
Push downs
Just the usual. 200 for multiple sets of 10-12
Band Push Downs
Blue band just to fininsh 3 x 15-20 reps
Biceps
Used cable handles with chains as resisitance (no cables or weights, just chains). Ended up with 4 chains staggered up from the floor. At the top there was about 3 link, lengths off the floor. Loved this exercise and ended up doing 10 sets (nothing else for biceps). I've had a pretty viscious pain running up my arm when I barbell curl but I had no problems at all with these. I rate this exercise and will be doing a lot of it. My arms were still tight and tender on Tuesday (yesterday).
Ssaturday shoulders
This was nearly a write off. Was very tired and had fuckall in the tank. Seated presses were very heavy so split the session up with a coffee break and did some flyes and cable raises with face pulls. Suspected a rest would be in order
Monday hamstrings
Very late session(7.45pm) due to Aaliyah and her chicken pox (looks like a little zombie toddler).
Rev hypers - 15 x 12, 35 x 12 x 4
Deadlifts - my confidence is fucked with these. Until my back comes right Im only doing sets of 5 or less with these. I'm not afraid of the weight, just the weak reps. Got 200 ok, but 230 didnt budge a fucken inch. My back got really tight with these. looking to do more and more each week as first exercise.
Canterbury Stones
80kgs x 2 (straight lifts - no barrel), x 5, x4, x 3
I love these things. They are more of a full body exercise, but I can feel my confidence coming back for deadlifting by playing with these. Plus they're addictive as hell.
GHR mostly with bands. great exercise as always.
No farmers walks today as it was so late and only a short rest until chest in the morning.
Tuesday Chest.
Not too much different from last week.
incline - 60 x 10 x 3, 80 x 10, 90 x 10, 100 x 7, 90 x10. Smoked these this week. Very happy.
Decline - after the inclines i was feeling like I'd nail these. Didnt happen. Held back on the top sets and just did enough to progress a bit on last week without the big sets.
60 x 10, 100 x 10, 120 x 6, 130 x 40, 110 x 8. Should have made smaller jumps instead of trying to be ed coan.
Incline Flyes. new exercise. flyes with a slight incline. kept bottom of Dbells in slightly which made the stretch more intense. I can go deep on these so dont use too much weight> i enjoyed these. As a deload I'll be using more dbell exercises in weeks to come.
15 x 10, 17.5 x10, 20 x 10, 20 x 10, 17.5 x 10
Seated Mach Press with bands. Did these closer to lock out this week. This made them A LOT harder. I want to start full ROM pressing getting close to the best of the south.
40 x 10, 60 x 10, 60 x 10, 60 x 9, 40 x 8
Monday, November 2, 2009
Tuesday Chest with Kaz & Henry
Few changes today. Put declines in on second exercise but went too heavy for too many reps before I found my groove, so now my elbow hurts. Next week i think I'll cut a set from each of the later exercises because of the speed work and tricep pressing I'm doing. A lot of bench press volume boardering on trash sets in some places...plus I'm getting old!
Incline
60 x 10 x 2
80 x 10
90 x 10
100 x 6
90 x 8
Decline
60 x 10
100 x 10
120 x 10
130 x 5
Dips (last week)
BW x 12, 15kgs x 12, 20kgs x 10 - enough of these for the time being. Good exercise but time for a change.
Seated Mach press with bands
This was great. Used green bands choked on second plate rack, plus weight. didnt go heavy but this is a great finisher as the tension is so constant there's no need for extra weight.
40 x 16
60 x 12 x 4
Good session but my elbows beaten up. Will do speed bench this week but might have to keep all the tricep/shoulder work to exercises with less pressing and hard angles
Incline
60 x 10 x 2
80 x 10
90 x 10
100 x 6
90 x 8
Decline
60 x 10
100 x 10
120 x 10
130 x 5
Dips (last week)
BW x 12, 15kgs x 12, 20kgs x 10 - enough of these for the time being. Good exercise but time for a change.
Seated Mach press with bands
This was great. Used green bands choked on second plate rack, plus weight. didnt go heavy but this is a great finisher as the tension is so constant there's no need for extra weight.
40 x 16
60 x 12 x 4
Good session but my elbows beaten up. Will do speed bench this week but might have to keep all the tricep/shoulder work to exercises with less pressing and hard angles
Monday - Posterior Chain with Henry and Kaz
Back still feels niggly. I'm fucken sick of this, but I put it down to sitting in front of a computer for too long. Will makes some serious changes.
Rev Hyper - warmed up on these and feel like the whole session was better as a results. Didnt do my usual hip/back warm up but felt better for it. I wonder if it wasn't as helpful as I first thought, especially now my back is tighter to begin with each session.
20 x 10 x 3, 40 x 12 x 3
Deadlifts
60 x 10, 100 x 10, 140 x 10 - sumo, 180 x 4 - ended up leaving a couple in the tank on this one, felt ugly but not from lack of strength. need to get my confidence back with DLs. 140 x 10 Wore a belt from 140 for all these sets
GC Bar Goodmornings
60 x 10 x 3, 80 x 10 x 2 - will stick with this one for a while. i find it helps a lot and I dont need too much weight.
Farmers Walks - 2 mins 4 lengths. this isn't about distance, but for how long i can keep the handles off the ground. rough way to do it but its fun and hard
GHR
10, 10, 12, 10, 6
Much better training with company.
Rev Hyper - warmed up on these and feel like the whole session was better as a results. Didnt do my usual hip/back warm up but felt better for it. I wonder if it wasn't as helpful as I first thought, especially now my back is tighter to begin with each session.
20 x 10 x 3, 40 x 12 x 3
Deadlifts
60 x 10, 100 x 10, 140 x 10 - sumo, 180 x 4 - ended up leaving a couple in the tank on this one, felt ugly but not from lack of strength. need to get my confidence back with DLs. 140 x 10 Wore a belt from 140 for all these sets
GC Bar Goodmornings
60 x 10 x 3, 80 x 10 x 2 - will stick with this one for a while. i find it helps a lot and I dont need too much weight.
Farmers Walks - 2 mins 4 lengths. this isn't about distance, but for how long i can keep the handles off the ground. rough way to do it but its fun and hard
GHR
10, 10, 12, 10, 6
Much better training with company.
Subscribe to:
Posts (Atom)