Up at 650am for prac this morning. The day went okay really but by the time I got to the gym at about 3pm I was so tired and hungry!
Squat: 80 x 5, 90 x 2 x 5.
WPs (weighted pull ups): 15 x 2 x 5
DBRs (db rows): 38 x 3 x 12
DB Curls: 18 x 12 (then hold for time), 18 x 6 (hold for time) Both sets were max reps then just holding the dbs for as long as I could absolutely destroyed my forearms!
Tuesday, 23 October 2012
Monday, 22 October 2012
I Have To Admit, It's Getting Better...
Bench: 100 x 3 (first rep paused), 95 x 3 (all paused). I got 101 x 3 a couple of months back so I thought I would start with 100 and build up to a PR over the next couple of weeks, using 3s. The great thing about this set was that it was fucking easy! I widened my grip a little too. Felt good.
Abs
Press: 60 x 5 x 5. Last couple of sets a little hard. Was certainly a litlle fatigued from the bench but all in all I think it was a pretty good 5 sets.
Dips BW: 3 x 12. Triceps were destroyed from all the pressing. They cramped up after the third set so figured that was enough!
Abs
Press: 60 x 5 x 5. Last couple of sets a little hard. Was certainly a litlle fatigued from the bench but all in all I think it was a pretty good 5 sets.
Dips BW: 3 x 12. Triceps were destroyed from all the pressing. They cramped up after the third set so figured that was enough!
Friday, 19 October 2012
A Pretty Piss Poor Couple Of Days Really
So, yesterday I:
Pressed 70 x 3, 65 x 2 x 3. Of Course I was going for 5 or atleast 4 for a 1 rep improvement on last time I hit this weight. The fact that I only got 3 reps, which merely tied what I got during my pre comp bench cycle, is extremely dissapointing. Despite my efforts to "emphasise my press" it has gotten nowhere while my bench would of almost certainly failed to improve also. Clearly this linear progression I have just run has gotten me nowhere and then again, why should of it? I have done it so many times it clearly just isn't working anymore.
It is time to change to the heavy bench/medium press & heay press/medium bench setup that Jordan mentioned to me. Jordan, where do you get the idea for this again? It just sounds so damn logical. It gives me the oppurtunity to progress both lifts once a week, while also doing both lifts 2 x a week. Jamie Lweis recommmends it in his programming also.
Bench: 96 x 5 x 1.
Dips: 22.5 x 5, 5, 10.
RTCPDs: 54 x 3 x 12
Incline: 60 x 5 x 5.
BW: 84.1kg. Atleast there is some good news. I have put on almost 5kg since the end of soccer season and I can still fit into the last whole on my belt (it's tighter than it used to be though). I have clearly put on some muscle mass and exercises like weighted dips continue to improve.
Today I:
DL: 205 x 2. Dissapointing. Wanted 3. My lower back was feeling fatigued in the warm ups and that gave me the impression that I wasn't going to be a good day. A shitty warm up is almost always a bad sign. These are just the ebs and flows of training I guess. However, next week, unless I'm feeling really fresh, I will do something a bit easier like 180 x 3. Then the following week, start making 2.5kg jumps and try and hit 207.5 x 3 fresh.
Shrugs: 210 x 3 x 5, 110 x 25, 100 x 11 + 4 (no straps). This last set is to work on my grip.
Squat Rehab: 60 x 5, 80 x 2 x 5. Fine.
Pull ups: 6 x 6. Just did as many sets of 6 as I could with short rest.
Hammer Curls: 16 x 10, 14 x 10.
Pressed 70 x 3, 65 x 2 x 3. Of Course I was going for 5 or atleast 4 for a 1 rep improvement on last time I hit this weight. The fact that I only got 3 reps, which merely tied what I got during my pre comp bench cycle, is extremely dissapointing. Despite my efforts to "emphasise my press" it has gotten nowhere while my bench would of almost certainly failed to improve also. Clearly this linear progression I have just run has gotten me nowhere and then again, why should of it? I have done it so many times it clearly just isn't working anymore.
It is time to change to the heavy bench/medium press & heay press/medium bench setup that Jordan mentioned to me. Jordan, where do you get the idea for this again? It just sounds so damn logical. It gives me the oppurtunity to progress both lifts once a week, while also doing both lifts 2 x a week. Jamie Lweis recommmends it in his programming also.
Bench: 96 x 5 x 1.
Dips: 22.5 x 5, 5, 10.
RTCPDs: 54 x 3 x 12
Incline: 60 x 5 x 5.
BW: 84.1kg. Atleast there is some good news. I have put on almost 5kg since the end of soccer season and I can still fit into the last whole on my belt (it's tighter than it used to be though). I have clearly put on some muscle mass and exercises like weighted dips continue to improve.
Today I:
DL: 205 x 2. Dissapointing. Wanted 3. My lower back was feeling fatigued in the warm ups and that gave me the impression that I wasn't going to be a good day. A shitty warm up is almost always a bad sign. These are just the ebs and flows of training I guess. However, next week, unless I'm feeling really fresh, I will do something a bit easier like 180 x 3. Then the following week, start making 2.5kg jumps and try and hit 207.5 x 3 fresh.
Shrugs: 210 x 3 x 5, 110 x 25, 100 x 11 + 4 (no straps). This last set is to work on my grip.
Squat Rehab: 60 x 5, 80 x 2 x 5. Fine.
Pull ups: 6 x 6. Just did as many sets of 6 as I could with short rest.
Hammer Curls: 16 x 10, 14 x 10.
Wednesday, 17 October 2012
Training In Aus + Back In NZ
So, after 10 days in Aus, training in the Dungeon, I got back to NZ last night.
Highlights from my time there were a 200 x 4 DL PR, and a 67.5 seated press which is still pretty average numbers but at least I'm improving. The real test will be tomorow though when I press because I have to hit 70kg for at least 4 reps to make any progress on it since I started prioritising press over bench. I will really want to hit 70 x 5.
Seems as I just love training so much, I thought I would take a leaf out of Jamie Lewis's book and do some calf and ab work as well as squats at my gym today. When I got there, I was stunned to see something beautiful; 2 new wooden lifting platforms built into the ground, 2 new bars, a variety of bumper plates ranging from 5-25kg as well as .5kg microplates and even a bunch of kettle bells and medicine balls in what is a new conditioning area.
Fucking amazing.
I was so excited, I almost went for a deadlift PR right then and there but decided against it and did some power cleans instead. Got up to 80kg which were a little ugly and called it a day. I might just make power cleans part of my regular week now, starting at 65kg.
Squats: 60 x 5, 70 x 2 x 5. Will progress by 10kg for a while.
Highlights from my time there were a 200 x 4 DL PR, and a 67.5 seated press which is still pretty average numbers but at least I'm improving. The real test will be tomorow though when I press because I have to hit 70kg for at least 4 reps to make any progress on it since I started prioritising press over bench. I will really want to hit 70 x 5.
Seems as I just love training so much, I thought I would take a leaf out of Jamie Lewis's book and do some calf and ab work as well as squats at my gym today. When I got there, I was stunned to see something beautiful; 2 new wooden lifting platforms built into the ground, 2 new bars, a variety of bumper plates ranging from 5-25kg as well as .5kg microplates and even a bunch of kettle bells and medicine balls in what is a new conditioning area.
Fucking amazing.
I was so excited, I almost went for a deadlift PR right then and there but decided against it and did some power cleans instead. Got up to 80kg which were a little ugly and called it a day. I might just make power cleans part of my regular week now, starting at 65kg.
Squats: 60 x 5, 70 x 2 x 5. Will progress by 10kg for a while.
Thursday, 4 October 2012
Too Many Deads?
Deadlift: 195 x 3. During the warm ups, I just didn't believe I was going to get 5, it was just feeling too heavy. 2 potential factors could be considered: 1. Adding 5kg per session is not the best idea to keep gains coming for a long period and; 2. I need to reduce/eliminate the early week deadlift session.
I'm going to keep adding the 5kg but I'm going to change what I do for deadlifts on Monday/Tuesday. I will simply do some other lighter variants such as deadlifting off a platform for quad emphasis etc.
Shrugs: 200 x 5. I was going to do 3 sets but I tweaked something on the left hand side of my back near my lat. 100 x 25.
Chins: I keep ripping caluses of during deadlifts which makes gripping the bar for chins a pain in the arse. Didn't do many reps.
Curls
Neck harness !
I'm going to keep adding the 5kg but I'm going to change what I do for deadlifts on Monday/Tuesday. I will simply do some other lighter variants such as deadlifting off a platform for quad emphasis etc.
Shrugs: 200 x 5. I was going to do 3 sets but I tweaked something on the left hand side of my back near my lat. 100 x 25.
Chins: I keep ripping caluses of during deadlifts which makes gripping the bar for chins a pain in the arse. Didn't do many reps.
Curls
Neck harness !
Wednesday, 3 October 2012
Hanuman
After reading Jamie Lewis's post on Hanuman and Indian strength culture, I am obsessed with this deity. I just think the Indian philosophy of strength representing the effort and discipline of the mind is a fantastic one and something a lot of lifters can identify with. Then on top of that, the fact that Hanuman is a monkey and jacked as fuck, makes him so cool.
Press: 65 x 3 x 5. Warming up my traps were so fatigued from yesterdays deadlifts, even the lighter warm up sets felt a little heavy. I really wanted to hit 65 x 3 x 5 though as it's been a while since I have lifted that weight but a little doubt crept into my mind. Then, I focused on Hanuman. I pictured his form entering my body with my skin merely wrapped around his presence and his power. He gave me the inspiration I needed to smash out the next 2 sets of 5. It may sound a little fucked, but I will take Hanuman with me when I lift.
Bench: 92.5 x 5 x 1. Not too hard at all. Think I'm learning to deal with the press fatigue better.
Dips: 15 x 5, 5, 10.
DB Incline: 20 x 12 (no rest), 22 x 12. Faaaaaark this last set gave me the burn.
Press: 65 x 3 x 5. Warming up my traps were so fatigued from yesterdays deadlifts, even the lighter warm up sets felt a little heavy. I really wanted to hit 65 x 3 x 5 though as it's been a while since I have lifted that weight but a little doubt crept into my mind. Then, I focused on Hanuman. I pictured his form entering my body with my skin merely wrapped around his presence and his power. He gave me the inspiration I needed to smash out the next 2 sets of 5. It may sound a little fucked, but I will take Hanuman with me when I lift.
Bench: 92.5 x 5 x 1. Not too hard at all. Think I'm learning to deal with the press fatigue better.
Dips: 15 x 5, 5, 10.
DB Incline: 20 x 12 (no rest), 22 x 12. Faaaaaark this last set gave me the burn.
Monday, 1 October 2012
Conventional Deadlifts Make Me Wanna Go Home And Cry To Mamma
Back got blasted today. I love split routines.
Rehad Squat: 60kg. Can't wait to start squatting properly again. My legs have lost a descent amount of mass.
Conventional DL: 180 x 4 x 3. Conventionals are a lot harder than Sumo's for me. Maybe it's because my lower back is weak? I don't know really.
Pull Ups: 15kg x 6, 10kg x 2 x 5. Pull ups aren't feeling good at the moment. I think it might just be the fact that I have gone to weighted pull ups withouht doing much of them really (previously did chins). Might also be the fact that upper body is a bit fatigued from yesterday's deltoid demolition.
Rows: 34 x 3 x 12
Conventional DL: 180 x 4 x 3. Conventionals are a lot harder than Sumo's for me. Maybe it's because my lower back is weak? I don't know really.
Pull Ups: 15kg x 6, 10kg x 2 x 5. Pull ups aren't feeling good at the moment. I think it might just be the fact that I have gone to weighted pull ups withouht doing much of them really (previously did chins). Might also be the fact that upper body is a bit fatigued from yesterday's deltoid demolition.
Rows: 34 x 3 x 12
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