Bench: 107.5x2, these were a bit heavy, 100x3. Lost my ankle weights somehow so couldn't microload to 106. Hit the 100x3 just to get a bit more volume in.
Sumo: 182.5x5. Have to work on my form. They feel good but also unbalanced.
Front Squat: 100x3. Fucking hurt my wrists big time. Also struggled to get in a great position on the delts. Also, I don't understand how I'm supposed to get my feet in the right position when I can't see them...?
Didn't back squat today. I was lacking in energy and felt lethargic. Couldn't see a productive squat session happening. I'm not going to continue on the TM while I'm in a caloric deficit and trying to get to sub 10% body fat. Gonna get into some high rep stuff from next week.
Saturday 29 October 2011
Wednesday 26 October 2011
Tuesday 25 October 2011
8x3 Bench & 6x3 Squat + Tuesday Bull Rush
24/10/11
Bench: 95x8x3. Moderately hard.
Squat: 167.5x6x3. Fairly hard.
25/10/11
First day of practicum today. Went well. Played bull rush with the kids. That'll do for conditioning.
Bench: 95x8x3. Moderately hard.
Squat: 167.5x6x3. Fairly hard.
25/10/11
First day of practicum today. Went well. Played bull rush with the kids. That'll do for conditioning.
Sunday 23 October 2011
40mx2x4 &100x1
23/10/2011
40s were done back to back. I would just turn around, get set and run the other way. Two sets of four.
Then just ran 1x100
40s were done back to back. I would just turn around, get set and run the other way. Two sets of four.
Then just ran 1x100
Friday 21 October 2011
Hardest 5 reps ever
Bench: 105x3x2. I'm loving these sets of 2.
Squat: 190x5. This is a 2 rep PR. For the second week running I wasn't fully recovered. I brought my intensity day forward a day this week so I can get back to a Monday, Wednesday and Friday schedule. After the third rep I felt that was it but I was determined to hit that PR. 4th rep was a grind and the 5th was insanity. I completely dropped my chest and it was the hardest, slowest rep I have ever done.
Didn't deadlift this week seems the 5RM was so punishing.
Squat: 190x5. This is a 2 rep PR. For the second week running I wasn't fully recovered. I brought my intensity day forward a day this week so I can get back to a Monday, Wednesday and Friday schedule. After the third rep I felt that was it but I was determined to hit that PR. 4th rep was a grind and the 5th was insanity. I completely dropped my chest and it was the hardest, slowest rep I have ever done.
Didn't deadlift this week seems the 5RM was so punishing.
Wednesday 19 October 2011
Sets of 3
Bench: 92.5x8x3, 80x8 (no rest).
Squat: 165x6x3 then some front squats with 60 and 80kg. Felt awkward.
Squat: 165x6x3 then some front squats with 60 and 80kg. Felt awkward.
Sunday 16 October 2011
Sunday Conditioining
25 Turkish Get-ups: 6kg dumbells
Clap Push-ups: 3x10
Cricket Pitch up and backs x5
Clap Push-ups: 3x10
Cricket Pitch up and backs x5
Saturday 15 October 2011
Nice PRs + "Hello Sumo"
Squat: 195x3. This is a 1rep PR so I'm happy. My lower back and legs did not feel fully recovered today and the warm up certainly felt heavy. I wasn't that confident going into the heavy set of 3 but I got through it okay. I don't think I'll be doing hill sprints on Wednesdays again. Keep the conditioning to earlier in the week.
It is certain that I've lost weight though. I got the prong in my belt down to the 3rd hole which is 2 holes tighter than what it was recently. So my changed diet with fewer carbs is certainly taking the weight off. I'll just have to make sure I'm not eating too few, especially considering I didn't feel fully recovered today.
Bench: 103.5x3x2. I was real happy with this seems my last PR in the bench was 102.5x4 some time ago. I guess that's what it's all about; be a bit more creative and find set/rep schemes that work for you.
Sumo: 190x3. My first ever sumo and the best part about this was that it was an easy three. My lower back doesn't even feel like I've deadlifted. I have to say, I have fallen in love with the sumo and I feel like I'm going to be able to add significant poundage to my PR. My technique was a little unbalanced but damn it felt good.
It is certain that I've lost weight though. I got the prong in my belt down to the 3rd hole which is 2 holes tighter than what it was recently. So my changed diet with fewer carbs is certainly taking the weight off. I'll just have to make sure I'm not eating too few, especially considering I didn't feel fully recovered today.
Bench: 103.5x3x2. I was real happy with this seems my last PR in the bench was 102.5x4 some time ago. I guess that's what it's all about; be a bit more creative and find set/rep schemes that work for you.
Sumo: 190x3. My first ever sumo and the best part about this was that it was an easy three. My lower back doesn't even feel like I've deadlifted. I have to say, I have fallen in love with the sumo and I feel like I'm going to be able to add significant poundage to my PR. My technique was a little unbalanced but damn it felt good.
Vertical Jump
Tested my vertical jump today at work using a wall and a bit of chalk. I had to measure the distance with a bit of paper then measure the paper with a tape measure when I got home. It ended up being 26inches. This seems like a decent score considering I'm certainly not lean and I'm sure I have room for improvement. I'm gonna start doing box jumps and power cleans and see if I can't add a couple of inches to my jump.
Thursday 13 October 2011
A Great Post On Bas' Barbell
Why I Train
by
Cristi Bartlett
I train because I thrive on being strong and I strive to be stronger. I train because if necessary, I want to be conditioned to be able to carry the weight of the world on my back. I train because I want to separate myself from the masses. I train because for 90 minutes out of the day, I deserve a quiet mind. I train because it is of paramount importance to my life. I train because I cannot even begin to imagine life without it. I train because mediocrity is not an option. I train because I enjoy overcoming challenges set in front of me. I train because I want to be able to do the extraordinary. I train because I want to become a better me. I train because I love it.
And obviously, I train because I am constantly trying to find ways to increase my “monster status” in the world. And most importantly, I train because unless I do, I don't feel as though I deserve my daily dose of the anabolic liquid, Ketel One. That is all.
Cristi is an Assistant Strength Coach at the University of Pennsylvania. She currently boasts in the gym lifts of 450x2 in the deadlift and a 245lb bench press at 181.
Cristi Bartlett
I train because I thrive on being strong and I strive to be stronger. I train because if necessary, I want to be conditioned to be able to carry the weight of the world on my back. I train because I want to separate myself from the masses. I train because for 90 minutes out of the day, I deserve a quiet mind. I train because it is of paramount importance to my life. I train because I cannot even begin to imagine life without it. I train because mediocrity is not an option. I train because I enjoy overcoming challenges set in front of me. I train because I want to be able to do the extraordinary. I train because I want to become a better me. I train because I love it.
And obviously, I train because I am constantly trying to find ways to increase my “monster status” in the world. And most importantly, I train because unless I do, I don't feel as though I deserve my daily dose of the anabolic liquid, Ketel One. That is all.
Cristi is an Assistant Strength Coach at the University of Pennsylvania. She currently boasts in the gym lifts of 450x2 in the deadlift and a 245lb bench press at 181.
Cristi Bartlett
Wednesday 12 October 2011
A Bunch Of Stuff
Barbell Row (Pendlay style): 70x2x5, 70x10. Gonna run GSLP programming on these.
Press: 70x3, 72.5x2, 75x2, 77.5x1. I'm gonna run a percentage based programming on these from next week and see if I can't get any progress out of it while I continue to bench in Tuesday and Saturday.
BB Shrugs (1min rest): 100x12, 120x12, 140x8, 160x5, 120x25. Steel inspired. I'm gonna try and make rep PRs before I add weight to the bar on these.
PCs: 60x2, 62.5x2x2.
Chins/Pull ups: 6/5, 6/3, 6/2. From next week I'm gonna set myself a target of 32 next week and keep increasing total reps by 2 each week. I'll run chins for 4 weeks then run pull-ups for 4 weeks.
Dips: 10, 10,10. Next week: 32 total. Might do these dips on volume day next week after bench.
Tuesday 11 October 2011
Back to Texas Method
Squat: 160x5x3, 140x8.
Bench: 92.5x5x3, (30 seconds rest) 80x8. Didn't plan on doing sets of three but the bench (and squat for that matter), felt pretty heavy.
Bench: 92.5x5x3, (30 seconds rest) 80x8. Didn't plan on doing sets of three but the bench (and squat for that matter), felt pretty heavy.
Sunday 9 October 2011
Saturday 8 October 2011
Wednesday 5 October 2011
Too Tired for Heaps of Volume
Had heaps of assignments the last couple of weeks and haven't had much sleep the last couple of days. No way I could handle all the volume in the program today so I did a couple of different things.
Squat: 200 x 2. Second rep I got stuck at halfway coming back up but I wasn't giving up...at that point some guy came running in to spot me by grabbing me under the arms and pushing me up. I didn't really see him coming but as soon as I felt his hands I yelled out "Nah!! Nah!!" he let go and I got the rep. Not sure if he helped at all. He probably did in some small way. Not sure. Anyway, I certainly felt I had a 2nd rep in me. I made it even more difficult so because I came forward slightly at the bottom and miss timed my bounce.
Bench: 100x4. Bit disappointing but I'll work on it. Bench seems temperamental. The fact that different plates in the gym probably don't weigh the same wouldn't help. I actually wanted 6 reps as it would of been a PR but not to be today.
Curls: 3 sets, short rest. 16kg-12kg.
Chins: 9. That was my max effort. Not very good but I'm working on bringing bodyfat down. I beleieve I may have lost 1kg. Current bodyweight 93kg.
Program with Steel wraps up this week. Feel like I've definitely learned some things. It's been a good experience. I believe I've gained some upper body mass but also lost fat. Contrary to popular belief I know...
Looking forward to getting back training with a bit more of a strength focus.
Squat: 200 x 2. Second rep I got stuck at halfway coming back up but I wasn't giving up...at that point some guy came running in to spot me by grabbing me under the arms and pushing me up. I didn't really see him coming but as soon as I felt his hands I yelled out "Nah!! Nah!!" he let go and I got the rep. Not sure if he helped at all. He probably did in some small way. Not sure. Anyway, I certainly felt I had a 2nd rep in me. I made it even more difficult so because I came forward slightly at the bottom and miss timed my bounce.
Bench: 100x4. Bit disappointing but I'll work on it. Bench seems temperamental. The fact that different plates in the gym probably don't weigh the same wouldn't help. I actually wanted 6 reps as it would of been a PR but not to be today.
Curls: 3 sets, short rest. 16kg-12kg.
Chins: 9. That was my max effort. Not very good but I'm working on bringing bodyfat down. I beleieve I may have lost 1kg. Current bodyweight 93kg.
Program with Steel wraps up this week. Feel like I've definitely learned some things. It's been a good experience. I believe I've gained some upper body mass but also lost fat. Contrary to popular belief I know...
Looking forward to getting back training with a bit more of a strength focus.
Monday 3 October 2011
Saturday 1 October 2011
Day 11
I estimated my deadlift 1RM at 200kg. So, this was today's deadlift workout:
140x2, 150x2, 160x2, 170x5x3, 140x2x7. I wanted to give up after the second set of 170. It was so damn hard. Maybe the hardest thing I've done thus far in a weight room; mentally as well as physically. I'm so not used to volume on the deadlift. I still find the fact that I did 35reps above 300lbs, considering my 1RM is about 440lbs, pretty crazy.
Rest of the workout was:
Bent Row: 40x5, 62.5x5, 65x5, 67.5x5, 70x5, 72.5x5.
Chins: 30 total.
Alternate DB Curls: 8x12, 9x12, 10x12, 12x12, 10x12.
140x2, 150x2, 160x2, 170x5x3, 140x2x7. I wanted to give up after the second set of 170. It was so damn hard. Maybe the hardest thing I've done thus far in a weight room; mentally as well as physically. I'm so not used to volume on the deadlift. I still find the fact that I did 35reps above 300lbs, considering my 1RM is about 440lbs, pretty crazy.
Rest of the workout was:
Bent Row: 40x5, 62.5x5, 65x5, 67.5x5, 70x5, 72.5x5.
Chins: 30 total.
Alternate DB Curls: 8x12, 9x12, 10x12, 12x12, 10x12.
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