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.
Saturday, October 23, 2010
Monday, October 18, 2010
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...
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, October 17, 2010
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).
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).
Friday, October 15, 2010
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.
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.
Monday, September 20, 2010
205kg Bench
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
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
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.
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