Wednesday, 9 October 2013
Wednesday 9th October 2013
Wednesday 9th October 2013
Bench press: 5x40kg, 3x60kg, 2x80kg, 1x100kg, 110kg: 3/3/2 (First rep paused)
Failed last rep because I let the bar roll forward at the bottom. Fuck my life. Getting some forearm tendonitis also. I'm guessing because the weight of the bar rolled onto my arms during one of the squat sets on Monday.
Close grip bench press: 5x60kg, 3x80kg, 3x5x95kg
Squats: 5x60kg, 3x100kg, 2x5x120kg
Some cleans up to 60kg till my elbow said no. Endless curls to fix the elbow.
PM session
3x10 lateral raises, 3x8 front raises, 5x10 lat pulldowns, 3x8x reverse situps. Yay I can do them unweighted now!
Tuesday, 8 October 2013
Monday, 7 October 2013
Monday 7th October 2013
Monday 7th October 2013
Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x3x165kg
Very hard. Some good mornings here and there.
Breathing paused squats: 60kg (5b), 100kg (5b), 2x1x120kg (3b), 1x130kg (3b)
Pendlay rows: 5x50kg, 3x70kg, 2x5x90kg, 2x8x80kg
Bad form. Squats affected it too much
Chinups: 3x10
Didn't feel like pushing myself.
Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x3x165kg
Very hard. Some good mornings here and there.
Breathing paused squats: 60kg (5b), 100kg (5b), 2x1x120kg (3b), 1x130kg (3b)
Pendlay rows: 5x50kg, 3x70kg, 2x5x90kg, 2x8x80kg
Bad form. Squats affected it too much
Chinups: 3x10
Didn't feel like pushing myself.
Saturday, 5 October 2013
Saturday 5th October 2013
Close grip bench press: 5x40kg, 3x60kg, 2x80kg, 1x95kg, 1x105kg, 1x110kg, 1x115kg, 3x3x100kg
Haven't maxed my close grip since forever. So that isnt a bad number. Going to increase bench frequency.
Did some powercleans form work, up to 2x70kg
Haven't maxed my close grip since forever. So that isnt a bad number. Going to increase bench frequency.
Did some powercleans form work, up to 2x70kg
Friday 4th October 2013
Friday 4th October 2013
Cycle 1 Wave 3
Deadlifts: 5x70kg, 3x100kg, 5x125kg, 3x145kg, 5x162kg (e1rm 188kg)
Easy, just capping it at 5. Tried going into a full squat position before extending up. Should be sticking with it.
Joker sets: 1x180kg, 1x190kg, 0x195kg. Meh.
10x125kg, SLDL: 2x3x125kg
Feeling lazy.
Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 0x80kg, 70kg: 1/3/1
Some 250 and 300kg tire flips.
Cycle 1 Wave 3
Deadlifts: 5x70kg, 3x100kg, 5x125kg, 3x145kg, 5x162kg (e1rm 188kg)
Easy, just capping it at 5. Tried going into a full squat position before extending up. Should be sticking with it.
Joker sets: 1x180kg, 1x190kg, 0x195kg. Meh.
10x125kg, SLDL: 2x3x125kg
Feeling lazy.
Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 0x80kg, 70kg: 1/3/1
Some 250 and 300kg tire flips.
Wednesday, 2 October 2013
Wednesday 2nd October 2013
Wednesday 2nd October 2013
Bench press: 5x40kg, 3x60kg, 2x80kg, 1x95kg, 3x5x105kg
Close grip: 5x60kg, 3x80kg, 3x5x90kg
Light squats: 5x60kg, 3x100kg, 2x5x120kg
Still sore from yesterday's sprints.
Powercleans: Up to 2x1x80kg
Bad form. 2nd pull came too early. Not racking it properly too.
3xbarbell curls for elbow pain.
Evening session
4x10 lateral raises, 4x10 front raises, 6x10 lat pulldowns, 4x10 triceps pushdown, 4x8 curls and 3x10 reverse situps
Tuesday, 1 October 2013
Tuesday 1st October 2013
Did 7 sets hill sprints. Going to cut them down to once a week from 2-3x, its too taxing on recovery and I'm not a rugby player or a sprinter.
But its rather therapeutic to sprint on a cold quiet evening at an empty carpark. Puts everything tough in your life into perspective. Seeing people I know fall off the training track due to army enlistment, busy work schedules etc is a daily reminder to myself how fortunate I am. Loads of homework and all, lectures, but I'm still able to carry on training. Learnt to stop whining and bitching about the 5hour sleeps I get sometimes. I just eat more and catch naps whenever possible. Seeing how scary work life can be, I'm even more determined to achieve many of my lifting goals before I graduate.
Read through some of Mehdi's articles about training partners. Arnold spoke about how important Columbu was to his training and how he persuaded Weider to bring him over to the US. I'm lucky to have one at the gym I train at. Knows when to talk to me when I'm having a harsh session and when to tell me to shut the fuck up and go do my set. Helps alot when there's someone screaming at you to squeeze out the last couple of reps too.
But its rather therapeutic to sprint on a cold quiet evening at an empty carpark. Puts everything tough in your life into perspective. Seeing people I know fall off the training track due to army enlistment, busy work schedules etc is a daily reminder to myself how fortunate I am. Loads of homework and all, lectures, but I'm still able to carry on training. Learnt to stop whining and bitching about the 5hour sleeps I get sometimes. I just eat more and catch naps whenever possible. Seeing how scary work life can be, I'm even more determined to achieve many of my lifting goals before I graduate.
Read through some of Mehdi's articles about training partners. Arnold spoke about how important Columbu was to his training and how he persuaded Weider to bring him over to the US. I'm lucky to have one at the gym I train at. Knows when to talk to me when I'm having a harsh session and when to tell me to shut the fuck up and go do my set. Helps alot when there's someone screaming at you to squeeze out the last couple of reps too.
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