Thought I might as well chuck this up here. Once again I'll be trying to keep my log updated...
Shirt work building up to this meet was improving but definitely not where I was planning to be at this stage. I flagged the Nationals and hoped on ticking off the 200 bench I had as a goal this year at this qualifier/meet instead (nats were never my goal so it made sense to save the money and have a crack at it (200kgs) at Eastside instead, with the best of the south and Eastside open as back ups).
So basically I was a month ahead of where I'd planned to be ready (Oct 16 as was my original plan for being ready to compete). I was confident with 200 off 1 board but had yet to touch with any weight and press it successfully. I opened on 205kgs. I couldn't touch with anything lighter.
I weighed in heavy by 200gms (100.2kgs) but didnt bother losing the extra weight and Alf mentioned that the 110kg Canty record was 202.5 (bench only was actually 192.5). My first lift was no good as my feet moved. Cliffy (head ref) filled me in and told me they actually moved on the decent.
I spent the time before my next lift focused solely on what I'd do with my upper body and forgot to adjust my feet when I setup for the second attempt but fortunately I got the lift. I had a crack at 210kgs on my 3rd attempt but it was too heavy.
Not sure where I'll aim with the shirt from now. Will probably chuck it on for the Canty bench next year, but I have to work on my speed and control bringin the bar down, but for the rest of this year I'll probably focus on brining up my raw strength and speed (for all 3 lifts)
Here's the vid:
http://www.youtube.com/watch?v=e7ffCCyVsNg
Monday, September 20, 2010
Wednesday, July 21, 2010
Tuesday -Chest
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.
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 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.
Tuesday, April 27, 2010
Up til now
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.
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.
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.
Subscribe to:
Posts (Atom)