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.
Friday, March 26, 2010
Wed Through Saturday
Wednesday - Back Solo Again
I recorded my numbers and what not but cant remember them off the top of my head so wont bother listing everything.
Started with a max effort test for chins. Deadlifts are going to be off the menu for a while so I'll use this for my 5-3-1 program. Ended up with 30kgs on the belt. Might have had more but was always going to be conservative anyway. Next week I'll work off that as my true max.
Dumbell Rows - I worked up to a couple of very heavy sets, but I want to change my form on these next week so I'll go a lot lighter.
Seated row - didnt expect to be able to do these but wnet alright. Stayed more up right after talking to Fry and felt it heaps more in my back. Dropped the weight as a result but that fits into the rest of my program right now anyway.
Still had a few hard reps/sets but for the most part felt good afterwards.
Thurs - Shoulders. Started with front seated press (5-3-1) but cocked up my numbers. Will fix them next month and keep progressing on what I did.
Behind the neck seated press. Pulled the bar apart more on these and felt it more in my shoulders. Haven't done these properly for a while so it felt good doing them again.
Lateral Dbell Raises - dropped the weights and focused on form again. Felt like I got a shitload more from them.
Bbell Shrugs with bands - These were good but I probably didnt compensate for the bands too well and went too heavy. I wanted to do a couple of high rep sets but only managed 1. Not too worried though.
Friday - Bi's and Speed bench. Started with face pulls for 6 sets then 11 sets of 60kgs on speed bench with bands. Decided to use a lighter weight and keep my elbows happy. Still went well and by then end I was real happy with my form.
1 arm cable curls, seated dumbell curls, ez bar curls. No one should log their bicep training online let alone talk about it so I'll leave it at that.
Saturday - bench Shirt and triceps. Worked up to 180 off the chest but missed it. I shouldn't have been so worried about my calf during the set up. It held up fine on the 1 board at 180 but I purposely kicked it out to the side when I went off the chest so I struggled to have any stability or purchase through the grind.
Dbell Extensions, Overhead Extentions, Push Downs. All new triceps session which felt real good. Managd to do some decent volume with good weight, and my elbows stayed happy.
I recorded my numbers and what not but cant remember them off the top of my head so wont bother listing everything.
Started with a max effort test for chins. Deadlifts are going to be off the menu for a while so I'll use this for my 5-3-1 program. Ended up with 30kgs on the belt. Might have had more but was always going to be conservative anyway. Next week I'll work off that as my true max.
Dumbell Rows - I worked up to a couple of very heavy sets, but I want to change my form on these next week so I'll go a lot lighter.
Seated row - didnt expect to be able to do these but wnet alright. Stayed more up right after talking to Fry and felt it heaps more in my back. Dropped the weight as a result but that fits into the rest of my program right now anyway.
Still had a few hard reps/sets but for the most part felt good afterwards.
Thurs - Shoulders. Started with front seated press (5-3-1) but cocked up my numbers. Will fix them next month and keep progressing on what I did.
Behind the neck seated press. Pulled the bar apart more on these and felt it more in my shoulders. Haven't done these properly for a while so it felt good doing them again.
Lateral Dbell Raises - dropped the weights and focused on form again. Felt like I got a shitload more from them.
Bbell Shrugs with bands - These were good but I probably didnt compensate for the bands too well and went too heavy. I wanted to do a couple of high rep sets but only managed 1. Not too worried though.
Friday - Bi's and Speed bench. Started with face pulls for 6 sets then 11 sets of 60kgs on speed bench with bands. Decided to use a lighter weight and keep my elbows happy. Still went well and by then end I was real happy with my form.
1 arm cable curls, seated dumbell curls, ez bar curls. No one should log their bicep training online let alone talk about it so I'll leave it at that.
Saturday - bench Shirt and triceps. Worked up to 180 off the chest but missed it. I shouldn't have been so worried about my calf during the set up. It held up fine on the 1 board at 180 but I purposely kicked it out to the side when I went off the chest so I struggled to have any stability or purchase through the grind.
Dbell Extensions, Overhead Extentions, Push Downs. All new triceps session which felt real good. Managd to do some decent volume with good weight, and my elbows stayed happy.
Tuesday, March 23, 2010
Tuesday - Chest Solo
Started with the 5-3-1 program today. It's not too dissimilar to the aproach I've used since I start training with Mike and Craig last year. If I hadn't trained with those boys I'd probably still be in the habit of switching off after the first exercise (max effort) rather then being focused throughout the whole session.
One change from Wendler's examples is that all my assistance exercises are for the one body part. I find that I get more balance from training this way then by mixing up each session. I like to train 5-6 days each week, so that makes it easier although I found I had to be much smarter about things like exercise choices and recovery in order to make it work. Especially after I went back to training in the mornings.
Bench Press -
97.5 x 5, 105 x 5, 117.5 x 8 - I may have got the percentages a bit wrong but the principle of working with a sub-max weight still applies.
Crazy Bells - I kept this one in from the past few weeks because its still working very well for me (I originally only planned for 3 exercises total)
84 x 10, 94 x 10, 99 x 10, 9
the 2nd last set was easy so I was tempted to increase the final one but decided to stick with it for the sake of staying on the lighter side of things. The last few reps were hard, especially when I got a big bounce going through the bands.
Incline Flyes
25 x 10, 9 20 x 10, 10 - these are tough after crazy bells. I kept my arms wide to try and keep the tension on my chest the whole time. I might switch to cables
Mach Press - I like to finish with these for high reps
40 x 15, 50 x 15,15
Looking forward to coming up with something as a main lift for back day tomorrow (since I cant deadlift with my torn calf). Will probably use weighted chins so might end up doing a max effort test so I can tell where I'm at with them.
One change from Wendler's examples is that all my assistance exercises are for the one body part. I find that I get more balance from training this way then by mixing up each session. I like to train 5-6 days each week, so that makes it easier although I found I had to be much smarter about things like exercise choices and recovery in order to make it work. Especially after I went back to training in the mornings.
Bench Press -
97.5 x 5, 105 x 5, 117.5 x 8 - I may have got the percentages a bit wrong but the principle of working with a sub-max weight still applies.
Crazy Bells - I kept this one in from the past few weeks because its still working very well for me (I originally only planned for 3 exercises total)
84 x 10, 94 x 10, 99 x 10, 9
the 2nd last set was easy so I was tempted to increase the final one but decided to stick with it for the sake of staying on the lighter side of things. The last few reps were hard, especially when I got a big bounce going through the bands.
Incline Flyes
25 x 10, 9 20 x 10, 10 - these are tough after crazy bells. I kept my arms wide to try and keep the tension on my chest the whole time. I might switch to cables
Mach Press - I like to finish with these for high reps
40 x 15, 50 x 15,15
Looking forward to coming up with something as a main lift for back day tomorrow (since I cant deadlift with my torn calf). Will probably use weighted chins so might end up doing a max effort test so I can tell where I'm at with them.
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