Went back to the flat bench today after having a few weeks away from it. I also reduced my range of motion to the bottom portion of the lift more so then I have been lately. Under the heavier loads I've been feeling slow and weak off the chest. Once I started putting more tension on it for longer periods of unbroken time, the training started to feel a lot better.
Just used today as a feeler for my 5-3-1 program which I'll begin next week. Jakes also going to be using it so hopefully he'll make some good gains as well.
3rd week of doing the arnold flyes (easiest way to describe them) and I seem to be getting better at maintaining tension with them (and "the squeeze"). More of a cross between a flye and a press really. I was more sore after these then the week before. Worked up to 2 heavy sets of 20kgs x 12 plus about 4 more with lighter weights.
Chucked in some machine pressing as well. Also kept the load off the tris as much as possible. Stuck to sets of 12 plus with these and only used 35-40kgs a side for short strokes.
Finished up with tris which seemed to feel better then they have for a while. I think emphasising the chest more has left me more in the tank for these at the end of the session. Got owned but felt really good. Also got through 4 exercises in record time. 60 mins.
Will jump straight in under the bar with 60kgs for a warm up next week rather then piss about with the bar.
Wednesday, July 21, 2010
Wednesday, July 14, 2010
Wednesday and Thursday
I ended up taking Tuesday off and doing my back session on Wed instead. The cold mornings make being a slack ass easy.
Back Session -
Started with deadlifts for the 5-3-1 program. I've been on this for a while now and enjoy it, but next week I plan to change the movement to snatch grip deadlifts to see if I can hit my back more. Last week I started doing rope pull downs on the lat pull down machine. I did 6 sets and my back was aching for a couple of days. This week feels the same. I'm just glad I wasn't dumb enough to do them the day before a shirt session. Followed these up with some Kroc rows. I only used 40kgs for 2 sets and 35 for the last, but these crush me.
Shoulders -
My shoulder strength is straight up disgraceful. I'm certain that I'd improve my bench a lot if I could just get the damn things to grow. Having said that, todays session was the best one I've ever done. Actually did less then I have in the past but was completely rooted by the end of it. Started out with the regular 5-3-1 for seated press - which I'm going to have to base off of 85% of my max because I too f**ken weak to use 90%. Then 8 sets of delt raises. We've also been playing around with something I call an incline scoop press. Its to hard to explain but it's like cross between a front barbell raise and an incline press. Only use the barbell without weight but its very tough and nails the shoulders. Ended with a lot of face pulls for the rear delts.
Hopefully I should feel alright come saturday afternoon when we have our weekly katana party. Lucky for me the Sth Is weightlifting champs are on this weekend so I get a few more hours to recover. Should be good. Aiming to do a few phantom board presses and see how close I can get to the chest.
Back Session -
Started with deadlifts for the 5-3-1 program. I've been on this for a while now and enjoy it, but next week I plan to change the movement to snatch grip deadlifts to see if I can hit my back more. Last week I started doing rope pull downs on the lat pull down machine. I did 6 sets and my back was aching for a couple of days. This week feels the same. I'm just glad I wasn't dumb enough to do them the day before a shirt session. Followed these up with some Kroc rows. I only used 40kgs for 2 sets and 35 for the last, but these crush me.
Shoulders -
My shoulder strength is straight up disgraceful. I'm certain that I'd improve my bench a lot if I could just get the damn things to grow. Having said that, todays session was the best one I've ever done. Actually did less then I have in the past but was completely rooted by the end of it. Started out with the regular 5-3-1 for seated press - which I'm going to have to base off of 85% of my max because I too f**ken weak to use 90%. Then 8 sets of delt raises. We've also been playing around with something I call an incline scoop press. Its to hard to explain but it's like cross between a front barbell raise and an incline press. Only use the barbell without weight but its very tough and nails the shoulders. Ended with a lot of face pulls for the rear delts.
Hopefully I should feel alright come saturday afternoon when we have our weekly katana party. Lucky for me the Sth Is weightlifting champs are on this weekend so I get a few more hours to recover. Should be good. Aiming to do a few phantom board presses and see how close I can get to the chest.
Monday, July 12, 2010
Will try to start again...
Must be time to have another crack at this training log.
Targeting the national bench in Oct. Training of late has been bench twice a week with one session being in a shirt on Sat's.
The other is just the usual chest session. Still hitting shoulders, back and tris etc. Now my f**ked calf lets me squat and deadlift I'm also doing legs.
Decided I needed to change my schedule to mon-back, tues-chest, wed-off, thurs-shoulders, fri-legs, sat-shirt & arms sun-off.
Not too much focus on legs but still training with 5-3-1 to make sure I progress. All the benching and computer work has made my pecs tight, so I'm sticking to the giant camber bar.
Super Katana is still very much a work in progress but I got some good experience in it on Sat. realize now that from1-1.5 boards down is a whole new level that I need to treat like a new shirt. Will look to get close to the chest (low-no) boards sooner in each session so I can get more reps in nearer the bottom. Looking forward to it.
Alf is looking like he could well bench...ah I wont jinx him. But he's looking very strong.
Targeting the national bench in Oct. Training of late has been bench twice a week with one session being in a shirt on Sat's.
The other is just the usual chest session. Still hitting shoulders, back and tris etc. Now my f**ked calf lets me squat and deadlift I'm also doing legs.
Decided I needed to change my schedule to mon-back, tues-chest, wed-off, thurs-shoulders, fri-legs, sat-shirt & arms sun-off.
Not too much focus on legs but still training with 5-3-1 to make sure I progress. All the benching and computer work has made my pecs tight, so I'm sticking to the giant camber bar.
Super Katana is still very much a work in progress but I got some good experience in it on Sat. realize now that from1-1.5 boards down is a whole new level that I need to treat like a new shirt. Will look to get close to the chest (low-no) boards sooner in each session so I can get more reps in nearer the bottom. Looking forward to it.
Alf is looking like he could well bench...ah I wont jinx him. But he's looking very strong.
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