Bench: 87.5 x 3 x 5
Squat: 135 x 5
Front Squat: 100 x 5
Deadlift: 140 x 2 x 3.
How do you hit Quads, Hams and Glutes all in 20 minutes? Work up to one top set and call it a day.
That's how.
Tuesday 29 May 2012
Thursday 24 May 2012
Bench Day
86 x 3 x 5. Not easiest session ever. If I could fight my way up to 95 x 3 x 5 over the next few weeks, I would be stoked
Curls
DB rows
Chins
Called it a day.
Tuesday 22 May 2012
Catch Up
Missed logging a bench session: 85 x 3 x 5. Just hitting 3 x 5s now. Feel it's best.
Today I pressed: 58.5 x 3 x 5. Can't wait to be back with the big boy plates for next session.
Squat: 132.5 x 1 x 5, 1 x 4. Felt knee pain at end of first set. Reoccurred in set 2 rep 3, felt worse on next set so I though that should probably do it for the day. Sharp stabbing pain on inside of left knee.
I will look to probably work up to 1 top set of 5 in the future. Feel like my legs will like a bit of a decreased workload and sets across is sometimes just boring.
Today I pressed: 58.5 x 3 x 5. Can't wait to be back with the big boy plates for next session.
Squat: 132.5 x 1 x 5, 1 x 4. Felt knee pain at end of first set. Reoccurred in set 2 rep 3, felt worse on next set so I though that should probably do it for the day. Sharp stabbing pain on inside of left knee.
I will look to probably work up to 1 top set of 5 in the future. Feel like my legs will like a bit of a decreased workload and sets across is sometimes just boring.
Thursday 17 May 2012
Why Make It Complicated?
Press: 57.5 x 3 x 5. Almost up to Big Boy Plates.
Rows
Sometimes I think "going for max reps" isn't always the smart option. Keep it simple. Keep it to 3 x 5, sit back, relax and watch the gains roll on.
Rows
Sometimes I think "going for max reps" isn't always the smart option. Keep it simple. Keep it to 3 x 5, sit back, relax and watch the gains roll on.
Tuesday 15 May 2012
Sunday 13 May 2012
Another Day At The Office
Press: 56x3x5. Took it easy today to see if I'll feel a little fresher to go for max reps on Tuesday's bench effort.
Chins w/ some pulls: 45 reps total
Curls
Chins w/ some pulls: 45 reps total
Curls
Thursday 10 May 2012
Tuesday 8 May 2012
Last 2 Sessions...
The other day I benched 81kg x 5, 5, 8.
Today I pressed 55kg x 5, 5, 8 and squatted 127.5 x 3x5.
Didn't feel like going all out on presses. Squats are feeling a little heavier which is a bit disappointing. Let's up the protein.
Today I pressed 55kg x 5, 5, 8 and squatted 127.5 x 3x5.
Didn't feel like going all out on presses. Squats are feeling a little heavier which is a bit disappointing. Let's up the protein.
Thursday 3 May 2012
Another Good Day
Press: 53.5 x 5, 5, 11.
Chins: 25 x 4 (failed 5th) 15 x a bunch of reps (about 10 total)
Rows
Curls.
Strength training is well and truly back on track now. Wonder if the creatine is having an effect too? I hope so. Double Gains.
Chins: 25 x 4 (failed 5th) 15 x a bunch of reps (about 10 total)
Rows
Curls.
Strength training is well and truly back on track now. Wonder if the creatine is having an effect too? I hope so. Double Gains.
Tuesday 1 May 2012
One For The Haters
Bench: 80 x 5, 5, 10.
Squat: 125 x 3 x 5.
When the weight and reps go up, you know you're really training smart.
The squat on the other hand isn't as easy as I would like. But with the amount of running I'm doing in a week, I'm kind of just accepting this fact. Squatting isn't fun when your legs are sore,either from tiredness or bruising. I don't really want to go lighter though; the lack of mental drive to squat at the moment is probably just as challenging as the relative heaviness of the weight.. Think I'll be better served to just keep plugging away at the 3x5 until it really is too heavy.
1 hour soccer passing practice.
Conditioning: 10 x river hill sprint (steep half), 3 x bridge sprint (150m approx).
If you haven't run hills to Because of the Times by Kings of Leon, I suggest you do. My favourite song on that album is Mcfearless (and this would be an awesome track to lift too). The whole album though felt like is was specifically composed for me to sprint by the river to, as the sun set around me. Hamilton is absolutely beautiful at the moment. There is a chill to the air and all the trees leaves are somewhere between green and brown, with the streets covered in those that have already given way to winter. It was just won of those training sessions today where you really feel like you are connecting to your spirituality, God or however you wish to describe it. It was just a beautiful moment.
The mid week condition session is a key part of my programming now (and has been for some time, despite not logging it). I know the Wednesday soccer practice and Saturday game isn't going to be quite enough to get my fitness to where I want to be. I am definitely improving in my "work capacity" though (is that the right terminology?). We lost 2-1 last Saturday but I would say my performance in general, as well as fitness, improved 20% compared to my game the week before. So, getting there, which is very encouraging. It just that I realised how dependent expression of skill is on fitness and that's where my motivation is coming from: A desire to be better on the soccer field.
Squat: 125 x 3 x 5.
When the weight and reps go up, you know you're really training smart.
The squat on the other hand isn't as easy as I would like. But with the amount of running I'm doing in a week, I'm kind of just accepting this fact. Squatting isn't fun when your legs are sore,either from tiredness or bruising. I don't really want to go lighter though; the lack of mental drive to squat at the moment is probably just as challenging as the relative heaviness of the weight.. Think I'll be better served to just keep plugging away at the 3x5 until it really is too heavy.
1 hour soccer passing practice.
Conditioning: 10 x river hill sprint (steep half), 3 x bridge sprint (150m approx).
If you haven't run hills to Because of the Times by Kings of Leon, I suggest you do. My favourite song on that album is Mcfearless (and this would be an awesome track to lift too). The whole album though felt like is was specifically composed for me to sprint by the river to, as the sun set around me. Hamilton is absolutely beautiful at the moment. There is a chill to the air and all the trees leaves are somewhere between green and brown, with the streets covered in those that have already given way to winter. It was just won of those training sessions today where you really feel like you are connecting to your spirituality, God or however you wish to describe it. It was just a beautiful moment.
The mid week condition session is a key part of my programming now (and has been for some time, despite not logging it). I know the Wednesday soccer practice and Saturday game isn't going to be quite enough to get my fitness to where I want to be. I am definitely improving in my "work capacity" though (is that the right terminology?). We lost 2-1 last Saturday but I would say my performance in general, as well as fitness, improved 20% compared to my game the week before. So, getting there, which is very encouraging. It just that I realised how dependent expression of skill is on fitness and that's where my motivation is coming from: A desire to be better on the soccer field.
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