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.
Tuesday, 11 October 2011
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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