Squat: 150x3. Pretty straightfoward. Hip flexors sore so didn't go for max reps.
Front Squat: 97.5x5. Doing these on this day because I want to get legs out of the way early in the week as to keep myself fresher towards the weekend when games will be on. Hence also why I'm just working up to 1 set of 5.
RDL: 75x3x10
Bench: 88.5x6. Could of got seven with a spotter.
Heaps of chins/pulls
Hanging leg raises 2x30
Foam roll after workout.
Did the weights session early on in the day then had a 90min soccer game at the park at 1730. I'm improving but I'm just not as good as I want to be. Kind of reminds me when I started weights and I was impatient because I just wanted to hurry up and get strong. I know now many things require patience and my improvement in soccer skills is certainly one of them.
Monday, 12 March 2012
Sunday, 11 March 2012
Thursday, 8 March 2012
Front Squatting
Press: 57.5x7
Front Squat: 95x3x5. getting better but not great
Chins: 20x6, 10x6
Close Grip: 60x8, 62.5x8, 65x8
Front Squat: 95x3x5. getting better but not great
Chins: 20x6, 10x6
Close Grip: 60x8, 62.5x8, 65x8
Tuesday, 6 March 2012
Dungeonless
Squat: 145x7. Not too bad. wasn't a gut wrenching set of 7. Once I actually start playing games on saturdays, (should be in a couple of weeks) I'll drop the max reps and just do the prescribed amount.
Bench: 82.5x7. Triceps felt weak. Will keep upper body max rep sets.
High incline: 60x8, 5, 5. won't be doing these again because the uprights are too short and you can't rack the bar with your elbows locked otherwise the bar goes over the uprights like it did for me today! Almost ripped my shoulder apart as the weight went back far beyond what was expected and I had to drop the bar. My right shoulder, the one that has given me problems for years, is sore right now but not too bad. Will just use dumbells from now on.
RDL: 70x3x10
Hanging leg raises: 3x20
Chins/Pulls: 32 total
Curls:
Bodyweight: 81.5kg. Easily into the last hole on my belt. Must have lost somehwere in the region of 4inches+ off my waist. Not quite where I want to be yet but not too far off.
Bench: 82.5x7. Triceps felt weak. Will keep upper body max rep sets.
High incline: 60x8, 5, 5. won't be doing these again because the uprights are too short and you can't rack the bar with your elbows locked otherwise the bar goes over the uprights like it did for me today! Almost ripped my shoulder apart as the weight went back far beyond what was expected and I had to drop the bar. My right shoulder, the one that has given me problems for years, is sore right now but not too bad. Will just use dumbells from now on.
RDL: 70x3x10
Hanging leg raises: 3x20
Chins/Pulls: 32 total
Curls:
Bodyweight: 81.5kg. Easily into the last hole on my belt. Must have lost somehwere in the region of 4inches+ off my waist. Not quite where I want to be yet but not too far off.
Thursday, 9 February 2012
Good Session
Squat: 135x12
This was no record breaking PR but damn did it feel good to not get my ass kicked by weights I just cant handle at the moment. If I didn't get on 5 3 1, I was going to just get back on an LP type set up so I could rep out with some lighter weights to get some confidence back. I don't think I have fully recovered mentally from the session a few weeks back where I was supposed to be hitting PRs but instead failed miserably. No doubt in my mind that taking it light is exactly what is needed at times. Felt great after today's session. Hard set but left a couple reps in the tank.
Did some foam rolling and my god did it hurt on the IT bands. Felt like there was a big knot inside my leg. Guess there probably was.
After the session I went to the Sonny Bill Williams boxing match for which I scored free tickets. The fight itself was a joke but had a fun night with a few beers with a couple of guys from work. Turned today into my free day as it suited. No food or junk for the rest of the week.
Didn't log yesterday's diet but it was a good day. Hit 230G of C and 280 G of P. Stir fry chicken and rice all day long.
This was no record breaking PR but damn did it feel good to not get my ass kicked by weights I just cant handle at the moment. If I didn't get on 5 3 1, I was going to just get back on an LP type set up so I could rep out with some lighter weights to get some confidence back. I don't think I have fully recovered mentally from the session a few weeks back where I was supposed to be hitting PRs but instead failed miserably. No doubt in my mind that taking it light is exactly what is needed at times. Felt great after today's session. Hard set but left a couple reps in the tank.
Did some foam rolling and my god did it hurt on the IT bands. Felt like there was a big knot inside my leg. Guess there probably was.
After the session I went to the Sonny Bill Williams boxing match for which I scored free tickets. The fight itself was a joke but had a fun night with a few beers with a couple of guys from work. Turned today into my free day as it suited. No food or junk for the rest of the week.
Didn't log yesterday's diet but it was a good day. Hit 230G of C and 280 G of P. Stir fry chicken and rice all day long.
Tuesday, 7 February 2012
Strength & Ladders
I'm falling down this ladder, strength and size dropping,
The future looks bleak, can I see this stopping?
A once pleasant game, where I always rolled a six,
Now success has turned to failure, pain is what this game inflicts.
One thing I know, In this game I'm going to stay,
It's only a matter of time until I climb the ladders again one day.
A long term vision, there's more than luck involved,
In my own mind, the problems have already been solved.
Ladders are deceiving, their true nature clouded,
Climbing back down is often a fear unfounded
After all, it's the big picture that really matters,
Relish this challenge, This Game of Strength & Ladders.
The future looks bleak, can I see this stopping?
A once pleasant game, where I always rolled a six,
Now success has turned to failure, pain is what this game inflicts.
One thing I know, In this game I'm going to stay,
It's only a matter of time until I climb the ladders again one day.
A long term vision, there's more than luck involved,
In my own mind, the problems have already been solved.
Ladders are deceiving, their true nature clouded,
Climbing back down is often a fear unfounded
After all, it's the big picture that really matters,
Relish this challenge, This Game of Strength & Ladders.
Friday, 3 February 2012
More Training
1/2/11
Fuel
Meal 1: Whey, whole milk, banana, plum. 50C 35P
Meal 2: PWO Shake. 60C 20P
Meal 3: Chicken breast pasta: 30C 55P
Meal 4: Chicken breast pasta: 30C 55P
Meal 5: 1litre trim milk: 50C 40P
Meal 6: Chicken curry: 25P
Meal 7: 2x whey in water: 50P
Total C: 220
Total P: 280
Weights
Squat: 130x3x5. Took it light on the squat because my hip flexors are tight. Gonna start foam rolling.
Bench: 92.5x3x2. Last session before my PR attempt. If I can get 115x1 I will be loving life.
Chins: 16x3x5
2/2/11
Fuel
Meal 1: Whey, milk, toast. 45C 35P
Meal 2: Chicken breast sandwich with cheese and pepperoni. 30C 50P
Meal 3: Spaghetti bolgnese, hand full of potato chips, 2x handfull of peanuts. 60C 50P
Meal 4: PWO Shake. 50C 35P
Meal 5: Mince sandwich, lamb curry. 30C 50P
Meal 6: Whey in water.
Total C: 215
Total P: 245
A little more liberal with the fat intake and calories because I had soccer training again this afternoon.
Soccer Practice
Really enjoying getting back into the game. As much as I love weight training and staying strong, it doesn't give me quite the same high I get from competitve sports such as Rugby or Soccer.
Need to work on my fitness and composure on the ball.
Fuel
Meal 1: Whey, whole milk, banana, plum. 50C 35P
Meal 2: PWO Shake. 60C 20P
Meal 3: Chicken breast pasta: 30C 55P
Meal 4: Chicken breast pasta: 30C 55P
Meal 5: 1litre trim milk: 50C 40P
Meal 6: Chicken curry: 25P
Meal 7: 2x whey in water: 50P
Total C: 220
Total P: 280
Weights
Squat: 130x3x5. Took it light on the squat because my hip flexors are tight. Gonna start foam rolling.
Bench: 92.5x3x2. Last session before my PR attempt. If I can get 115x1 I will be loving life.
Chins: 16x3x5
2/2/11
Fuel
Meal 1: Whey, milk, toast. 45C 35P
Meal 2: Chicken breast sandwich with cheese and pepperoni. 30C 50P
Meal 3: Spaghetti bolgnese, hand full of potato chips, 2x handfull of peanuts. 60C 50P
Meal 4: PWO Shake. 50C 35P
Meal 5: Mince sandwich, lamb curry. 30C 50P
Meal 6: Whey in water.
Total C: 215
Total P: 245
A little more liberal with the fat intake and calories because I had soccer training again this afternoon.
Soccer Practice
Really enjoying getting back into the game. As much as I love weight training and staying strong, it doesn't give me quite the same high I get from competitve sports such as Rugby or Soccer.
Need to work on my fitness and composure on the ball.
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