The main point of note in my training of late was the first session I had in my new super katana. Only went to 3 boards (after 3 reps on 4 boards with 180) with 185 but the fact that I actually touched 3 boards was very pleasing.
Alf gave me a bit of advice about my tuck and elbow position which took my elbows from being behind the bar, to under it. This made getting it down slightly tougher, but only really because I had to concentrate a bit more. Looking forward to the next few weeks although it'll be a gradual process. Also the 185 never felt heavy or hard. I kept it to 3 reps but could have done more on every set except probably the last one.
Started adding some supersets for tri's at the end of a few work outs, which means I'm hitting them 3x each week now with saturday beign a full session. I'm doing something similar with biceps as well but only 2x each week. Sounds gay, but has made the world of difference to the health of my elbows. I think we sometimes get carried away with stretching and massage when things are a bit rusty (which I like) but making it stronger can also help with durability and reducing wear and tear.
Tuesday, April 27, 2010
Thursday, April 22, 2010
The Latest
Was stuck training solo a couple of times this week but ended up being a good thing. After Crobar made up for his lack of effort last week with a set of 41 squats followed by a set of 23 he needed a couple of days bed rest. So I hit chest and back on my own.
Was beneficial because I decided (after looking through a few old articles) that I would reduce my rest periods to no more then 90 seconds. Still too much fucken talking between sets but thats my fault. If I kept focused the people around me would have noticed and left me to it. Nevermind, though because the chest session was excellent and I cam out shaking. dont like doing incline with out a lift out though, or crazy bells for that matter.
The following session was lats, but this was where I fell down (only a bit) conversing with others. Seated rows were very tough and I ignored the warning signs today when doing shoulders, not warming up my back (at all) and so tweaked it picking up the log like a fuckwit. Still got through everything in the session plus a bit extra.
Dont feel like my shoulders are copping much of a hiding. I think I'll make sure to run a tighter ship with the other guys I train with in the morning next week. Too fucken social, not enough focus.
Hoping to start breaking in the super katana this sunday if I can get a few people to give me a hand.
Will hopefully
Was beneficial because I decided (after looking through a few old articles) that I would reduce my rest periods to no more then 90 seconds. Still too much fucken talking between sets but thats my fault. If I kept focused the people around me would have noticed and left me to it. Nevermind, though because the chest session was excellent and I cam out shaking. dont like doing incline with out a lift out though, or crazy bells for that matter.
The following session was lats, but this was where I fell down (only a bit) conversing with others. Seated rows were very tough and I ignored the warning signs today when doing shoulders, not warming up my back (at all) and so tweaked it picking up the log like a fuckwit. Still got through everything in the session plus a bit extra.
Dont feel like my shoulders are copping much of a hiding. I think I'll make sure to run a tighter ship with the other guys I train with in the morning next week. Too fucken social, not enough focus.
Hoping to start breaking in the super katana this sunday if I can get a few people to give me a hand.
Will hopefully
Monday, April 19, 2010
From last week til now....
Last week and the one before ended up being all over the place due to the trip over to Greymouth. My new Super Katana also arrived so training is going to look a bit different.
I've decided there's big gains to be made with my bench by getting my shoulders stronger. I suck right now since I've really put more of my energy into benching and tris for the last few weeks. I want a respectable seated military press which I reckon will help no end with my raw and shirted bench.
Still a long way off squatting or deadlifting as well so main focus is still upper body. Outlined the bulk of my training for the next 8 weeks or so last night, so keen to get into it. Incline bench first up tomorrow for chest.
I've decided there's big gains to be made with my bench by getting my shoulders stronger. I suck right now since I've really put more of my energy into benching and tris for the last few weeks. I want a respectable seated military press which I reckon will help no end with my raw and shirted bench.
Still a long way off squatting or deadlifting as well so main focus is still upper body. Outlined the bulk of my training for the next 8 weeks or so last night, so keen to get into it. Incline bench first up tomorrow for chest.
Wednesday, April 7, 2010
Wednesday Back
I managed to cock up my first cycle of 5-3-1 by going too heavy too soon, but still happy with how it went. But I bought in the deload week early. I spent today doing light-moderate weights for 3 sets of 5-6 reps. Only did 3 exercises but surprised myself with how much I got from doing so little. I figured if I was only doing low reps I'd aim for as near perfect form as I could get which ended up feeling like I had done something alright.
Shoulders tomorrow, still deloading but not to the same extent as today. I'll use less weight but do more sets, plus I think I'll chuck in some machine work to finish.
Shoulders tomorrow, still deloading but not to the same extent as today. I'll use less weight but do more sets, plus I think I'll chuck in some machine work to finish.
Tuesday, April 6, 2010
From the last post to today
Had a fucker of a time in the past couple of weeks with a torn calf, which I managed to re-injure again on Good Friday (not good for me). Anyway training has consisted of everything as per program bar leg and post-chain work.
I managed a much better double with 140 today, missing the 3rd due to lack of leg drive, which also happened the Saturday before Easter when I went for 180 off the chest in one of Craig's old Furys. So frustrating to feel power drain through a soft arch. Also missed 150 because of the same reason. But still pleased with what I did do which was 130 x 6 (which didnt make the heavier sets any easier.
Crazy Bells have been feeling like they are due for a change, but had to do them today with my legs up and found them much more challenging again, so I think they'll last another few weeks.
Shoulders was a bit of a mess because I miscalculated my percentages. But I am still improving on where I was the last round of seated press.
Tri's are going better now I flagged the close grip board pressing for close grip declines.
Not too much else to report. I am going to map out my next cycle of 5-3-1 better and prepare each cycle in advance, instead of working it out in the gym on the day.
I managed a much better double with 140 today, missing the 3rd due to lack of leg drive, which also happened the Saturday before Easter when I went for 180 off the chest in one of Craig's old Furys. So frustrating to feel power drain through a soft arch. Also missed 150 because of the same reason. But still pleased with what I did do which was 130 x 6 (which didnt make the heavier sets any easier.
Crazy Bells have been feeling like they are due for a change, but had to do them today with my legs up and found them much more challenging again, so I think they'll last another few weeks.
Shoulders was a bit of a mess because I miscalculated my percentages. But I am still improving on where I was the last round of seated press.
Tri's are going better now I flagged the close grip board pressing for close grip declines.
Not too much else to report. I am going to map out my next cycle of 5-3-1 better and prepare each cycle in advance, instead of working it out in the gym on the day.
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