Back extensions: BW x 5 x 10.
Lying triceps extensions: 35 x 3 x 10.
Power cleans: 60 x 3 x 3. I think these were pretty bad. Next time I'll definitely do them first. My back was gone after the extensions.
Tuesday, 9 August 2011
Monday, 8 August 2011
Pull ups PR
Squats: 165 x 5, 160 x 5, 155 x 2 x 5. Mixed it up a little bit with the volume squats. It was a little more enjoyable.
Press: 63.5 x 4 x 5. Did 4 sets as it was my first volume day with the press.
Pull ups: BW x 2 x 5, 1 x 7. Getting better.
Press: 63.5 x 4 x 5. Did 4 sets as it was my first volume day with the press.
Pull ups: BW x 2 x 5, 1 x 7. Getting better.
Saturday, 6 August 2011
Saturday Soccer
I forgot to mention last week I played about 20 mins of soccer as I did today for my mates team. It was good fun and good conditioning. Last week we won 7-0 and this week 4-0! I almost scored a screamer from about 30 metres out but the keeper made a ridiculous save, just tipping it over the bar. The save was actually absurd. I played in CM is a box to box type role. I won a lot of tackles which was fun.
Friday, 5 August 2011
Disappointing PRs
I'm feeling a bit philosophical at the moment; I guess that's just my way of dealing with the disappointment of today's session.
Bench: 100 x 3. 4th rep failed. I was going for 5. Don't really know what to say about this. It makes me angry thinking about it. 3 months ago I hit 100 x 3 x 5, did another reset, expected good results, then this happens. It's bullshit. One logical explanation is that over the last few weeks I have been trying to keep my elbows tucked and this change in form will make my bench momentarily suffer. Anyway, I'll have a think about what to do then just keep trying to improve.
Squat: 187.5 x 3. Third rep incredibly hard and slow.
Dead lift: 185 x 1. Second rep failed. Was going for 3. This is also shit. It felt weird failing a dead lift rep. I'm sure that has never happened before.I hit 182.5 for a very comfortable 3 last week. In fairness though, last week I didn't squat first. I probably should of waited 5 -10 mins after today's squat session before I dead lifted.
At the end of the day there's no point whinging. It's not all about the numbers anyway.
Bench: 100 x 3. 4th rep failed. I was going for 5. Don't really know what to say about this. It makes me angry thinking about it. 3 months ago I hit 100 x 3 x 5, did another reset, expected good results, then this happens. It's bullshit. One logical explanation is that over the last few weeks I have been trying to keep my elbows tucked and this change in form will make my bench momentarily suffer. Anyway, I'll have a think about what to do then just keep trying to improve.
Squat: 187.5 x 3. Third rep incredibly hard and slow.
Dead lift: 185 x 1. Second rep failed. Was going for 3. This is also shit. It felt weird failing a dead lift rep. I'm sure that has never happened before.I hit 182.5 for a very comfortable 3 last week. In fairness though, last week I didn't squat first. I probably should of waited 5 -10 mins after today's squat session before I dead lifted.
At the end of the day there's no point whinging. It's not all about the numbers anyway.
Wednesday, 3 August 2011
Big Time DOMS
Hamstrings have been killing me since yesterday after volume squats. It made light squats feel like pretty heavy squats.
Squat light: 120 x 2 x 5.
Press medium: 60 x 3 x 5.
DC: 20 x 8, 18 x 10, 18 x 8, 12.5 x 10.
stretching and foam rolling
"If your not lifting, what are you doing?"
Squat light: 120 x 2 x 5.
Press medium: 60 x 3 x 5.
DC: 20 x 8, 18 x 10, 18 x 8, 12.5 x 10.
stretching and foam rolling
"If your not lifting, what are you doing?"
Tuesday, 2 August 2011
Tuesday Conditioning
Conditioning: Around the block high intensity run incorporating two hill sprints
This Tuesday session will be modified as I get fitter. I will also be logging a Saturday session.
This Tuesday session will be modified as I get fitter. I will also be logging a Saturday session.
Monday, 1 August 2011
Volume
Bench: 80 x 5, 82.5 x 5, 85 x 5, 87.5 x 5, 90 x 5. First volume day for bench.
Squat: 157.5 x 4 x 5. They felt light on my back but a little heavy on my legs. I felt slightly uncoordinated too, probably cause I haven't squatted in a week. A few reps were a bit dodgy. I didn't keep the weight on my heels a couple of times.
Chins: 6.25 x 3 x 5
Had a bit of a chat with a guy named Chris at the gym today. He's got a bit of a powerlifting/bodybuilding and swimming background. Now he says he does powerbuilding. He's a big strong guy, 100kg and lean. He can bench around 170kg. I asked him, out of curiosity, how many grams of protein he goes for in a day. In fairness, I don't think he's trying to put on weight but he said about 200grams is all he needs. That, along with some other info I have been getting, makes me think 300g of protein per day at my bodyweight of 90kg is probably a bit excessive. I'll set a revised target at around 250g per day.
Squat: 157.5 x 4 x 5. They felt light on my back but a little heavy on my legs. I felt slightly uncoordinated too, probably cause I haven't squatted in a week. A few reps were a bit dodgy. I didn't keep the weight on my heels a couple of times.
Chins: 6.25 x 3 x 5
Had a bit of a chat with a guy named Chris at the gym today. He's got a bit of a powerlifting/bodybuilding and swimming background. Now he says he does powerbuilding. He's a big strong guy, 100kg and lean. He can bench around 170kg. I asked him, out of curiosity, how many grams of protein he goes for in a day. In fairness, I don't think he's trying to put on weight but he said about 200grams is all he needs. That, along with some other info I have been getting, makes me think 300g of protein per day at my bodyweight of 90kg is probably a bit excessive. I'll set a revised target at around 250g per day.
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