Speed Deadlifts

Rather then root my back more then it already is I decided to stick to speed deads, and bring up my upper back. This saves me having to lift too heavy too often. I stick to sumo for speed deads as I get a lot more out of them even though they cause some pretty mean DOMS on the inside of my hamstrings. Followed this up with 4 sets of reverse hypers, single leg kettlebell deadlifts (I think they're gat but I defintely feel them) and added in some camber bar goodmornings. The GM's were an addition to last weeks workload as I a get healthier again (plus an extra set on the other movements).

Didnt go too hard but still had a hard time bending over the next day.

Did speed bench and shoulders the following day (Friday). I added an extra chain to the bar weight (of 50kgs) so was 50+4 chains at the top. I'm taking a break from the bands to give my elbows a rest, but I still feel like I'm getting plenty out of it (can't beat the bands for building the stretch reflex though - although I feel like dips might be a good alternative).
Shoulders was some military press, but my energy evaporated quicker then I expected and I only fit in 4 sets at 65kgs before following up with some presses in the machine. Followed 5 sets of that (which was tougher then I expected only 5 sets of 10 with 48kgs) with some lateral cable raises (not worth mentioning the weights and reps as these are all done light for the sake of getting a decent pump as well as some facepulls - 42 x 15 x 5 try and do a bit to counter all the benching I've been doing of late.

Still feels like a gradual process but I'm defintely heading back up to where I want to be. Might put the shirt on next saturday then make a descision about the best of the south. I feel like my might be at my best in the shirt, but I've also dropped a bit of size so that could factor in with how well the katana goes, although my triceps are feeling pretty good with my close grip being the best I've been for ages. Will wait and see next week. Looking forward to it.

Monday Chest

Managed to drag myself into the gym despite not feeling right up to it. Picked up where I left off yesterday and did a few sets of bench, dumbell incline bench, incline flyes and tricep rope push downs.

BP-100 x 10, 110 x 8, 130 x 5, 120 x 5, 110 x 8, 100 x 10
Incline Dbell Press- 30x10, 40x5, 32.5x10x2

Incline Flyes - 15x12, 17.5x12, 20x12, 25x10
Rope Push Downs - 42x15x3

Had some wicked pressure in my head due to a badly blocked nose, but reasonably happy with where everything is at the moment. Half thinking about putting on the shirt at the Eastside open, but not sure...

Sunday - Heavy Bench + Pause

Decided that while I'm nursing a bad head cold, that I wouldn't be doing much volume (or training for that matter). So I spent a few sets yesterday just working on pauses off the chest.

We can sometimes have suspect press calls so I was counting to 3, which showed me how loose on the chest I've been. I want to have a crack at 160 next month but at this stage I'll need to work hard to beat my 150 PR. But I'm sure the speed work will help as well as training in the pauses.

Bit of a slow boring session but by the end of it (I worked up to 140 for a single) I felt like I was tighter off the chest, especially when on the last double I did (130).

Just a ramble today really as I'm trying to get back into the habit of updating this log.

Numbers: 100 x 5, 110 x 4, 100 x 3, 110 x 3, 120 x 3, 130 x 2, 140 x 1 (no pause on the one 140 though).

Training Of Late

Since the bench meet a few weeks back I've been pretty lax about training and haven't had any real goals to focus on. Even though the Eastside Open is coming up in a few weeks I didn't set myself any targets for that day other then having a good time doing my first full 3 lift for ages.

I have been working on speed for the bench and deadlift though using bands and/or chains for 8 to 10 sets of 1 to 3 reps, followed up with work on either the triceps or hams n glutes. Nothing exciting, but it makes a good change from straight training, and I feel the difference. This time last year speed work made a huge difference to my bench.

I still feel slowish but when I manage to time my sets, the speed is building up gradually, and in the past couple of weeks, it's taken less sets to reach a good speed.

I've also been keeping tabs on my resting heart rate as I'm paying more attention to my fitness and overall health at the moment. Especially as I've had a pain in the ass head cold that has produced some of the greenist, most horrible gunk from my nostrils that I have ever cultivated.

I'll be looking to make the up coming week a good one in the gym.