Bench: 92.5x5x4, 80x2x6
Dips: 65 total.
Press: 60x2x3, 62.5x3, 63.5x3, 63.5x2 (3rd rep fail). A little to heavy.
Kirks: 60x5x5
Wednesday 28 September 2011
Tuesday 27 September 2011
Day 9
Squat: 140x1, 160x1, 180x2x1, 160x4x3, 130x12. The 12 rep set hurts.
Leg Press: 80x15, 120x2x15, 160x15, 180x15. That last set hurt a little too.
Chins: 36 total. I still hate chins.
One Arm Row: 16x6, 26x6, 28x6, 30x6, 32x6, 12x2x20.
Hammer Curls: 12x3x12, 10x2x12.
Leg Press: 80x15, 120x2x15, 160x15, 180x15. That last set hurt a little too.
Chins: 36 total. I still hate chins.
One Arm Row: 16x6, 26x6, 28x6, 30x6, 32x6, 12x2x20.
Hammer Curls: 12x3x12, 10x2x12.
Monday 26 September 2011
Day 8
Bench: 80x5x6, 65x15.
DB Incline: 26x6, 28x6, 30x6, 32x6, 34x6, 36x6, 12x20.
DB Shrugs: 34x2x12, 36x12, 38x12, 40x12, 44x12.
Dips: 8, 8, 8, 10.
Push Ups: 5x10.
Hell of a workout. Noticeable gains already.
DB Incline: 26x6, 28x6, 30x6, 32x6, 34x6, 36x6, 12x20.
DB Shrugs: 34x2x12, 36x12, 38x12, 40x12, 44x12.
Dips: 8, 8, 8, 10.
Push Ups: 5x10.
Hell of a workout. Noticeable gains already.
Day 7
Deadlift: 155x5x3, 135x2x6. I know the weights are light but the volume for this just killed me. My hand were also destroyed from gripping the bar so much. Got blisters.
Bent Rows: 40x5, 60x5, 62.5x5, 65x5, 67.5x5.
Chins: 6,6,5,3,3,3,4,3,3.
DB Curls: 14x12, 12x2x12.
Bent Rows: 40x5, 60x5, 62.5x5, 65x5, 67.5x5.
Chins: 6,6,5,3,3,3,4,3,3.
DB Curls: 14x12, 12x2x12.
Thursday 22 September 2011
Day 6
Bench: 92.5x5x3, 75x12
Press: 40x4, 42.5x4, 45x4, 50x4, 60x4, Bar only x2x20
BB Shrugs: 100x5, 120x5, 130x5, 140x5, 150x5, 100x20
Dips: 60 total.
Press: 40x4, 42.5x4, 45x4, 50x4, 60x4, Bar only x2x20
BB Shrugs: 100x5, 120x5, 130x5, 140x5, 150x5, 100x20
Dips: 60 total.
Tuesday 20 September 2011
Day 5
Squat: 170x5x2, 130x12. The sets across were all good but the twelve rep set was tough. Had to really suck them in after 10.
Leg Press: 5 sets of 12. Worked up to 5 plates.
DB Rows: 18x20, 14x: 16, 12, 8, 6, 20.
Chins: 34 total
DB Curls: 12x3x12
Liam Messam the All Black flanker was in the gym today. He's been a regular for New Zealand lately but was controversially left out of the World Cup squad. He could probably best be described as huge. He did a bunch of 100kg bench sets (full ROM), incline bench in the smith machine, tricep pushdowns, bent over lateral dumbell raises but no squats unfortunately.
Leg Press: 5 sets of 12. Worked up to 5 plates.
DB Rows: 18x20, 14x: 16, 12, 8, 6, 20.
Chins: 34 total
DB Curls: 12x3x12
Liam Messam the All Black flanker was in the gym today. He's been a regular for New Zealand lately but was controversially left out of the World Cup squad. He could probably best be described as huge. He did a bunch of 100kg bench sets (full ROM), incline bench in the smith machine, tricep pushdowns, bent over lateral dumbell raises but no squats unfortunately.
Saturday 17 September 2011
"One For The Apocalypse"
Day 4
Bench: 80x5x5, 65x15.
DB Incline: 20x6, 24x6, 28x6, 34x6, 36x5 (was supposed to be 6 but didn't want to go to failure) 26x8 (was supposed to be 12) 18x12 (got this one right). With only about 40 seconds rest between sets, these DB inclines ended up being pretty tough after my bench session. Misjudged the increments a little but no big problem. Will have a better idea of my ranges for next week.
BB Shrugs: 60x12, 70x12, 80x12, 100x12 (straps)
Dips: 30 total
Push ups: 5x10.
My chest got absolutely destroyed.
Bench: 80x5x5, 65x15.
DB Incline: 20x6, 24x6, 28x6, 34x6, 36x5 (was supposed to be 6 but didn't want to go to failure) 26x8 (was supposed to be 12) 18x12 (got this one right). With only about 40 seconds rest between sets, these DB inclines ended up being pretty tough after my bench session. Misjudged the increments a little but no big problem. Will have a better idea of my ranges for next week.
BB Shrugs: 60x12, 70x12, 80x12, 100x12 (straps)
Dips: 30 total
Push ups: 5x10.
My chest got absolutely destroyed.
Friday 16 September 2011
Volume Can Be A Little Brutal
Day 3
Deadlift: 115x4, 135x2, 155x5x2, 137.5x5, 127.5x8. Fried my lower back.
Bent row: 40x6, 60x6, 62.5x6, 65x6, 70x6, 60x12
Chins: 30 total
Dumbell curls: 12x12, 14x12, 12x12.
Deadlift: 115x4, 135x2, 155x5x2, 137.5x5, 127.5x8. Fried my lower back.
Bent row: 40x6, 60x6, 62.5x6, 65x6, 70x6, 60x12
Chins: 30 total
Dumbell curls: 12x12, 14x12, 12x12.
Thursday 15 September 2011
Damn 60 Dips Was Tough
Day 2
Dips:10, 10, 10.
Bench: 60x5, 70x4, 82.5x2, 92.5x5x2, 70x14.
Press: 40x6, 45x2x6, 47.5x6, 45x6, 30x12, 30x8. The last 2 sets were supposed to be for 12 but I overestimated my capabilities. Everything other than the bench, squat and deadlift is done with only 1 minute rest so it is very hard. This press session destroyed me.
Dips: 5, 5, 10, 5, 5. Doing these after the press destroyed me.
DB Shrugs: 16x6 (too light), 26x6 (too light), 34x6 (pretty light), 44x2x6 (pretty heavy), 32x12 (too light), 40x12 (better).
Just getting used to what sort of numbers I need to use. All assistance exercises are done with ascending sets then with a back off set or two at a lighter weight with higher reps.
Dips:10, 10, 10.
Bench: 60x5, 70x4, 82.5x2, 92.5x5x2, 70x14.
Press: 40x6, 45x2x6, 47.5x6, 45x6, 30x12, 30x8. The last 2 sets were supposed to be for 12 but I overestimated my capabilities. Everything other than the bench, squat and deadlift is done with only 1 minute rest so it is very hard. This press session destroyed me.
Dips: 5, 5, 10, 5, 5. Doing these after the press destroyed me.
DB Shrugs: 16x6 (too light), 26x6 (too light), 34x6 (pretty light), 44x2x6 (pretty heavy), 32x12 (too light), 40x12 (better).
Just getting used to what sort of numbers I need to use. All assistance exercises are done with ascending sets then with a back off set or two at a lighter weight with higher reps.
Wednesday 14 September 2011
Steel's Program
I got a consult with Jim Steel (powerlifter, 850lbs squatter and University of Pennsylvania strength coach) a few days back. He's put me on a new program, using percentages and with a lot of volume in the aim of adding some mass, especially to the upper body. I think this is a good idea.
I did the following on Tuesday:
Squat: 100x5, 120x4, 140x2, 160x5x2, 120x12. Felt good. Wasn't used to high rep squats.
Leg Press: 5x10. Worked up to 5 plates.
Chins: 30 total
One arm row: 5x12, Worked up to a set at 20kg.
Curls: 3x12
All in all it was a fun day. I've got faith in the program.
I did the following on Tuesday:
Squat: 100x5, 120x4, 140x2, 160x5x2, 120x12. Felt good. Wasn't used to high rep squats.
Leg Press: 5x10. Worked up to 5 plates.
Chins: 30 total
One arm row: 5x12, Worked up to a set at 20kg.
Curls: 3x12
All in all it was a fun day. I've got faith in the program.
Friday 9 September 2011
Probably Should take A few Days Off
Bench: 102.5 x 4, 5th rep failed
Squat: 200 x 1, 2nd rep failed.
Did not attempt deadlifts.
I was sick today and it showed in the session. Probably should have stayed home and rested.
Squat: 200 x 1, 2nd rep failed.
Did not attempt deadlifts.
I was sick today and it showed in the session. Probably should have stayed home and rested.
Wednesday 7 September 2011
Wenzday
Light squat: 125 x 2 x 5
Medium press: 60 x 2 x 5 & 1 x 3.
A fair few curls too. Chased a nice pump. haha.
Medium press: 60 x 2 x 5 & 1 x 3.
A fair few curls too. Chased a nice pump. haha.
Tuesday Assistance
Power Cleans: see video
LTE: 40 x 3 x 6. Triceps a little sore. Cut reps from 8 to 6.
LTE: 40 x 3 x 6. Triceps a little sore. Cut reps from 8 to 6.
Monday 5 September 2011
Volume Day
Bench: 91 x 5 x 5
Squat: 167.5 x 3 x 5
Squats felt pretty heavy. I butchered the first rep of the third set. Came right onto my toes. Recovered for the rest of the set okay.
Squat: 167.5 x 3 x 5
Squats felt pretty heavy. I butchered the first rep of the third set. Came right onto my toes. Recovered for the rest of the set okay.
Saturday 3 September 2011
Friday 2 September 2011
Not 100% But Gave 110%
Haven't been feeling the best the last couple of days and when I woke up this morning I considered taking a day off. In the end though I felt like I could get through the session.
Bench: 101 x 5. Fairly comfortable.
Squat: 197.5 x 1, 200 x 1. I just wanted to hit 200 today. It came up with a bit of speed too so that was encouraging. Had my mate Chris (loves his bench but still a good squatter) from the gym spotting me, yelling at me and making sure I hit depth.
I was pumped up for the squat session no doubt, but I feel like I was a little more relaxed at the same time. I think I may just be getting used to handling heavier weights. Next week will probably go for 200 x 2.
DL: 182.5 x 3. Kind of hard on the lower back but I think that's what the dead lift is all about. Gotta work through the pain barrier a little bit.
Bench: 101 x 5. Fairly comfortable.
Squat: 197.5 x 1, 200 x 1. I just wanted to hit 200 today. It came up with a bit of speed too so that was encouraging. Had my mate Chris (loves his bench but still a good squatter) from the gym spotting me, yelling at me and making sure I hit depth.
I was pumped up for the squat session no doubt, but I feel like I was a little more relaxed at the same time. I think I may just be getting used to handling heavier weights. Next week will probably go for 200 x 2.
DL: 182.5 x 3. Kind of hard on the lower back but I think that's what the dead lift is all about. Gotta work through the pain barrier a little bit.
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