Had the first three days of the week off again due to the flu. Started with a bit of max effort flat bench just to see how I was going considering everything. My top sets were well down, but can't say I didnt expect it. Not eating as well as I'd like and being under the weather dont combine well with benching.
60 x 10, 100 x 10, 120 x 5 130 x 2, 120 x 5, 100 x 9
Crazy Bells. These are still going up alright, although I've jumped in weight each week.
92 x 10, 112 x 6, 102 x 10 x 2
Incline press. Jumped too high on these. Still treating it like I did when it was first on the list and getting hammered with 100kgs as a result...dumbass
60 x 12, 80 x 10, 100 x 3, 90 x 8, 90 x 7
Seat Press Mach with Bands
40 x 12, 60 x 12, x 2, 10 x 2
Incline Flyes
17.5 x 10, 20 x 10, 25 x 8, 20 x 8
Thursday, December 17, 2009
Sunday, December 13, 2009
Friday - Legs/Saturday - Core
Friday I trained quads with mike. I've been slack on the legs of late so this was a good wake up. My back was still dore though and a couple of times in the hi bar squats it hurt pretty bad. Got through it ok though.
Leg Ext
10bls x 12
20lbs x 16
30lbs x 15
40lbs x 15 x 3 I think. I like starting on these but I dont keep track very well.
Hi bar narrow squats
60 x 10, 100 x 10, 120 x 7, 120 x 10, 100 x 10
1 leg legpress
These were just way too sore for me to handle so I quit after the second set. I like them though. I know that people sing about going all the way down on these but with a heavy load and short range, it puts a good amount of stress directly on the glute and around the knee. Mike mentioned something about this as well and he's got bigger quads then most peoples backs.
Standing Calfs
Did these for the sake of it really. 10 sets with about 60kgs.
Saturday was just a core day. I only did 2 sets of each exercise so that I wouldnt fall into any crap form. High volume core work using the same movements in a single session is worthless in my opinion.
Barbell Pikes 20kgs x 20 x 2
straight leg lumbar rolls 20 x 2
reverse bench crunches 20 x 2
back extensions 12 x 2
high hanging leg raises
roll outs 10 x 2
Very short rests on all of these. Very bloody sore the following day, especially in the lower abs, which is what I'm after.
Leg Ext
10bls x 12
20lbs x 16
30lbs x 15
40lbs x 15 x 3 I think. I like starting on these but I dont keep track very well.
Hi bar narrow squats
60 x 10, 100 x 10, 120 x 7, 120 x 10, 100 x 10
1 leg legpress
These were just way too sore for me to handle so I quit after the second set. I like them though. I know that people sing about going all the way down on these but with a heavy load and short range, it puts a good amount of stress directly on the glute and around the knee. Mike mentioned something about this as well and he's got bigger quads then most peoples backs.
Standing Calfs
Did these for the sake of it really. 10 sets with about 60kgs.
Saturday was just a core day. I only did 2 sets of each exercise so that I wouldnt fall into any crap form. High volume core work using the same movements in a single session is worthless in my opinion.
Barbell Pikes 20kgs x 20 x 2
straight leg lumbar rolls 20 x 2
reverse bench crunches 20 x 2
back extensions 12 x 2
high hanging leg raises
roll outs 10 x 2
Very short rests on all of these. Very bloody sore the following day, especially in the lower abs, which is what I'm after.
Wednesday, December 9, 2009
Wed - Chest with Andy
Mixed up week training wise but back into stuff that I can do today.
Crazy Bells
worked up to 107 x 9 x 2 - did plenty of sets around the 12 - 10 rep mark
Incline Bench
Felt good on this today so had a crack at bettering my PB with 100kgs (7) but even though I felt like I had plenty in the tank I only managed 3. Was scratching my head until Andy reminded me that I was doing them first (not after crazy bells) when I set that PB...
60 x 10, 80 x 10, 100 x 3, 80 x 10 x 2
incline Flyes
17.5 x 10, 20 x 10 x 3
Mach Press with bands
Kept these short rom to load up the chest. struggled a bit later in each set with my sore back.
40 x 12, 60 x 10 x 3
Crazy Bells
worked up to 107 x 9 x 2 - did plenty of sets around the 12 - 10 rep mark
Incline Bench
Felt good on this today so had a crack at bettering my PB with 100kgs (7) but even though I felt like I had plenty in the tank I only managed 3. Was scratching my head until Andy reminded me that I was doing them first (not after crazy bells) when I set that PB...
60 x 10, 80 x 10, 100 x 3, 80 x 10 x 2
incline Flyes
17.5 x 10, 20 x 10 x 3
Mach Press with bands
Kept these short rom to load up the chest. struggled a bit later in each set with my sore back.
40 x 12, 60 x 10 x 3
Monday, December 7, 2009
Friday - Arms with Andy
Did the usual stuff for arms to start with then added a superset followed by some very high rep sets all for tris
Close Grip - worked up to 120 for 5. These are stale now. Close grip floor press next week.
Speed work - stayed light between 55 and 60. Weight was probably a bit light but I'm still nursing a sore elbow. I noticed when my form was good - good groove, tight arms and lats, that there was very little pressure on my elbow. One of those things that I can do fast until I can do it well. Still helping my bench no end though.
Ohead Ext Supersetted with push downs
Worked up to 45s for 10 on ext and started at 200 for the push downs (roughly 3 sets at that weight then right down to 150 to keep the reps good)
Right after this jumped into some light overhead cable extensions with a weight of about 34kgs for 4 sets of around 25 reps. Made me sore as fark the next few days.
Bi's just did more medusa curls. 5 sets and finished on single arm reps once I reached forced reps with 2. Kept the bi work minimal this week because there was a lot of it in my back session on wed.
Have to make seom big changes as my back is completely fucked now. Hurt it fixing a sliding door. Starting from scratch with the squat and deadlift again. Once the pain is gone I'll be doing very light sets, with each of those sessions based around core training, and high rep (light weight) sets to build integrity from scratch - back to begginnerville for me.
Luckily my bench is fine so I will specialize in that for all of next year. Maybe some strongman at the end of the year, but I'll be picky as about how I hit my back. More work in the mornings, and back to hitting the bag. Too much sitting, so I'll be amking adjustments there. Injuries can be good things if used productively.
Close Grip - worked up to 120 for 5. These are stale now. Close grip floor press next week.
Speed work - stayed light between 55 and 60. Weight was probably a bit light but I'm still nursing a sore elbow. I noticed when my form was good - good groove, tight arms and lats, that there was very little pressure on my elbow. One of those things that I can do fast until I can do it well. Still helping my bench no end though.
Ohead Ext Supersetted with push downs
Worked up to 45s for 10 on ext and started at 200 for the push downs (roughly 3 sets at that weight then right down to 150 to keep the reps good)
Right after this jumped into some light overhead cable extensions with a weight of about 34kgs for 4 sets of around 25 reps. Made me sore as fark the next few days.
Bi's just did more medusa curls. 5 sets and finished on single arm reps once I reached forced reps with 2. Kept the bi work minimal this week because there was a lot of it in my back session on wed.
Have to make seom big changes as my back is completely fucked now. Hurt it fixing a sliding door. Starting from scratch with the squat and deadlift again. Once the pain is gone I'll be doing very light sets, with each of those sessions based around core training, and high rep (light weight) sets to build integrity from scratch - back to begginnerville for me.
Luckily my bench is fine so I will specialize in that for all of next year. Maybe some strongman at the end of the year, but I'll be picky as about how I hit my back. More work in the mornings, and back to hitting the bag. Too much sitting, so I'll be amking adjustments there. Injuries can be good things if used productively.
Saturday, December 5, 2009
Thurs - Shoulders with Andy
Still not back to the usual routine yet. But MIke and Craig changed quads to friday which sounds like a good plan, so might follow suit and move shoulders to thursday anyway.
Behind Head Seated Shoulder Press
40 x 12 x 2, 60 x 10, 9, 7 - still not back to where I was with these to start with but getting there.
Seated Dumbell Press - decided to do these to get away from all the barbell pressing.
20 x 12, 22.5 x 12, 25 x 10, 30 x 10
Rear Delt Flyes supersetted with face pulls
12.5 x 10, 15 x 10 x 2, 12.5 x 10
54 x 12 x 4
Cable Lateral Raises
12 x 10 x 4
Behind Head Seated Shoulder Press
40 x 12 x 2, 60 x 10, 9, 7 - still not back to where I was with these to start with but getting there.
Seated Dumbell Press - decided to do these to get away from all the barbell pressing.
20 x 12, 22.5 x 12, 25 x 10, 30 x 10
Rear Delt Flyes supersetted with face pulls
12.5 x 10, 15 x 10 x 2, 12.5 x 10
54 x 12 x 4
Cable Lateral Raises
12 x 10 x 4
Wednesday, December 2, 2009
Wednesday Back Training with MIke
Chin Ups,
13, 9, Pronated grip: 8, 8
Didnt squeeze with my back properly on these (i felt) just not concentrating properly.
Bent Over Rows
60 x 10 (with pause), 100 x 10 x 2 (pause), 140 x 10 x 2 (no pause)
Close grip pull downs
160 x 10, 170 x 10, 180 x 10, 190 x 10
T-Bar Rows
100 x 10, 140 x 10, 140 x 10
Flagged the face pulls but wont do that next time. I think there are too many downward verticle pulls in my back sessions, want to do more upward and horizontal, like low face pulls, dumbell rows, and so on to hit my upperback more directly. Bent over rows are good but I still feel them very low. Might try some underhand grip. I think I can incorporate this movement into my shoulder day.
13, 9, Pronated grip: 8, 8
Didnt squeeze with my back properly on these (i felt) just not concentrating properly.
Bent Over Rows
60 x 10 (with pause), 100 x 10 x 2 (pause), 140 x 10 x 2 (no pause)
Close grip pull downs
160 x 10, 170 x 10, 180 x 10, 190 x 10
T-Bar Rows
100 x 10, 140 x 10, 140 x 10
Flagged the face pulls but wont do that next time. I think there are too many downward verticle pulls in my back sessions, want to do more upward and horizontal, like low face pulls, dumbell rows, and so on to hit my upperback more directly. Bent over rows are good but I still feel them very low. Might try some underhand grip. I think I can incorporate this movement into my shoulder day.
Back Online
Finally back to normal training this week after having another low key week before the esbb 3 lift. Only benched due to back feeling weak though. Managed to get 142.5 which felt good, but cocked up any real chance at 147.5 with a shitty set up.
Got back into training this week with a chest session which was supposed to be a lower back day. did carzy bells first as a new exercise.
Crazy Bell Bench Press
92 x 10 x 2, 97 x 10 x 2, 92 x 10
Incline Bp
60 x 10, 70 x 10, 90x 3, 80 x 4, 70 x 10, 70 x 10
These were real tough after the crazy bells. Was no where near lifting 100 for a single let alone going for 8 (a new PB) with it.
Mach Press with Bands superset incline flyes
40 x 10, 17.5 x 10,
40 x 9, 17.5 x 6
40 x 6, 17.5 x 4
These were just so much harder after the crazy bells. Also had my daughter wth me so had to hurry a bit.
Got back into training this week with a chest session which was supposed to be a lower back day. did carzy bells first as a new exercise.
Crazy Bell Bench Press
92 x 10 x 2, 97 x 10 x 2, 92 x 10
Incline Bp
60 x 10, 70 x 10, 90x 3, 80 x 4, 70 x 10, 70 x 10
These were real tough after the crazy bells. Was no where near lifting 100 for a single let alone going for 8 (a new PB) with it.
Mach Press with Bands superset incline flyes
40 x 10, 17.5 x 10,
40 x 9, 17.5 x 6
40 x 6, 17.5 x 4
These were just so much harder after the crazy bells. Also had my daughter wth me so had to hurry a bit.
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