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.
Wednesday, 14 September 2011
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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