Wednesday - 08/12/10
Bench
Weight Reps Sets
90kg 3 1
105kg 3 1
117.5kg 6 1
CG (index on shiny bit)
Weight Reps Sets
85kg 10 1
80kg 8 1
75kg 10 1
70kg 10 1
65kg 10 1
Cable rows
5x10 increase weight on each set
___________________________________________
Friday - 10/12/10
1) Squat
Weight Reps Sets
60kg 5 1
80kg 4 1
100kg 3 1
125kg 3 1
145kg 3 1 - added belt
165kg 3 1
185kg 5 1 - added wraps
2) Squats 5x10
Weight Reps Sets
80kg 10 5
3) 1-leg curl
4 sets of 10 each leg, weights not important, that and I'm bored...
4) Neck harness and plate on forehead lifts
decided to add one set for back and front of neck.
Back = 10kg x 15 reps
Front = 10kg x 12 reps
Thursday 16 December 2010
Tuesday 7 December 2010
Week 2: Press n Dead
Week 3x3
Sunday 5/12/10: Press
Warmup - guess what...snow shovelling...ha not this time, just some rope jumping.
1) Press
Weight Reps Sets
30kg 5 1
40kg 5 1
50kg 3 1
55kg 3 1
62.5kg 3 1
70kg 6 1
Next supersetted Dips with Chins
2) Dips
~33 in total
3) Chins
~25 in tot.
Conditioning,
30mins of snow and ice shovelling.
---------------------------------------
Monday 6/12/10: Dead
1) Deadlift
Weight Reps Sets
60kg 5 1
100kg 5 1
130kg 3 1
150kg 3 1
180kg 3 1
200kg 3 1
230kg 3 1
2) Good Mornings
Weight Reps Sets
60kg 10 5
3) Decline (plate behind head) Situps
Weight Reps Sets
5kg 15 1
5kg 10 1
5kg 7 1
Sunday 5/12/10: Press
Warmup - guess what...snow shovelling...ha not this time, just some rope jumping.
1) Press
Weight Reps Sets
30kg 5 1
40kg 5 1
50kg 3 1
55kg 3 1
62.5kg 3 1
70kg 6 1
Next supersetted Dips with Chins
2) Dips
~33 in total
3) Chins
~25 in tot.
Conditioning,
30mins of snow and ice shovelling.
---------------------------------------
Monday 6/12/10: Dead
1) Deadlift
Weight Reps Sets
60kg 5 1
100kg 5 1
130kg 3 1
150kg 3 1
180kg 3 1
200kg 3 1
230kg 3 1
2) Good Mornings
Weight Reps Sets
60kg 10 5
3) Decline (plate behind head) Situps
Weight Reps Sets
5kg 15 1
5kg 10 1
5kg 7 1
Past two sessions..
Wednesday 01/12/10: Bench
Warmup- Shovelling snow. 30mins-1hr
1) Bench Press
Weight Reps Sets
85kg 5 1
100kg 5 1
110kg 7 1
2) CG Bench 3-5x10reps
Weight Reps Sets
80kg 10 1
75kg 10 1
70kg 10 1
65kg 10 1
60kg 10 1
3) Cable Rows
5 sets of 10 - at some weight....who cares...
Conditioning - 1-2 mile hike up very steep hill in the snow, carrying supplies for my G'dad.
n.b. post workout consumed ~ 1/2-1 pt of whiskey (good scotch) with cafferys chasers. (Floated back home)
------------------------------------------------------------------------
Friday 03/12/10: Squat
Warmup 1hr of snow shoveling (btw the snow is about a foot and a half deep here)
1) Squat
Weight Reps Sets
135kg 5 1
155kg 5 1
175kg 5 1
Only equipment was a belt.
2) Squat (lighter for higher reps)
Weight Reps Sets
120kg 10 1
110kg 10 1 - developing a tension headache, caused by and old injury in upper back.
60kg 10 1 - despite massive drop in weight, headache got worse
3) 1 legged curls
Weight Reps Sets
25lb 10 2 (both legs)
Warmup- Shovelling snow. 30mins-1hr
1) Bench Press
Weight Reps Sets
85kg 5 1
100kg 5 1
110kg 7 1
2) CG Bench 3-5x10reps
Weight Reps Sets
80kg 10 1
75kg 10 1
70kg 10 1
65kg 10 1
60kg 10 1
3) Cable Rows
5 sets of 10 - at some weight....who cares...
Conditioning - 1-2 mile hike up very steep hill in the snow, carrying supplies for my G'dad.
n.b. post workout consumed ~ 1/2-1 pt of whiskey (good scotch) with cafferys chasers. (Floated back home)
------------------------------------------------------------------------
Friday 03/12/10: Squat
Warmup 1hr of snow shoveling (btw the snow is about a foot and a half deep here)
1) Squat
Weight Reps Sets
135kg 5 1
155kg 5 1
175kg 5 1
Only equipment was a belt.
2) Squat (lighter for higher reps)
Weight Reps Sets
120kg 10 1
110kg 10 1 - developing a tension headache, caused by and old injury in upper back.
60kg 10 1 - despite massive drop in weight, headache got worse
3) 1 legged curls
Weight Reps Sets
25lb 10 2 (both legs)
Tuesday 30 November 2010
New Goal....531...Skiing
Decided to use Wendlers 531 for a few months, due to the fact I have a skiing holiday in early march I need to work on my overall fitness, but keep my strength growing, and the higher reps he suggests will help bring my endurance back up.
This I will proceed with this for 3 months and on the last cycle I will test to see if my lifts have increased.
I have but 14-15 weeks to get fit enough that running with my ski boots and skis (with 2-4 ltrs of water in my bag) while being around 18 stone, won't affect me unduly.
The template I will use is:
Sunday = Overhead Press (been well over two months since I even attempted this ex.)
Assistance ex (no more than two, though this doesnt include restoration and prevention ie Neck work)
Monday = Deadlift
Assistance ex. (two here as well)
Conditioning (Hill sprints, build up to 20 at least)
Wednesday = Bench Press
(as on dead day)
Friday = Squat
(as before)
Saturday = Optional - long dog walk with hill sprints etc
I will include the first two days below:
Sunday 28/11/10
Warmup - Shovel snow out of carpark.
1)Oh Press:
Weight Reps Sets
30kg 5 1
40kg 5 1
45kg 3 1 - end of warm up
50kg 5 1
60kg 5 1
65kg 7 1
2)Dips bodyweigh only for now = 3 sets of 6/7/6 reps
3)Chinups (superset with dips) = 3 sets of 5/4/3 reps
No conditioning as have deadlifts tomorrow.
Monday 29/11/10
Warmup - 5mins of rope skipping in the snow.
1) Deadlift
Weight Reps Sets
100kg 5 1
120kg 5 1
140kg 3 1 - end of warm up, added belt for working sets
160kg 5 1
190kg 5 1
215kg 5 1 - Could have easily got 8-10 reps, but felt as 1st week back to take it easy, where my lower back is concerned.
2) Good Mornings
Weight Reps Sets
60kg 10 3 - Again could have gone for 5 sets but wanted to ease into it.
3) Decline situps, plate behind head
Weight Reps Sets
10kg 15 1
5kg 5 1 - dont have enough endurance here yet, prob cause for the past 3 months the only ab work I did was one set at the end of the week.
4) Conditioning
Hill sprints ~ 100mtrs
total number = 3 runs.
will be able to increase this every session hopefully.
n.b thinking it might be woth buying one of those air resrictors that simulate a thinner atmosphere, but Ill use it for the last month of training.
This I will proceed with this for 3 months and on the last cycle I will test to see if my lifts have increased.
I have but 14-15 weeks to get fit enough that running with my ski boots and skis (with 2-4 ltrs of water in my bag) while being around 18 stone, won't affect me unduly.
The template I will use is:
Sunday = Overhead Press (been well over two months since I even attempted this ex.)
Assistance ex (no more than two, though this doesnt include restoration and prevention ie Neck work)
Monday = Deadlift
Assistance ex. (two here as well)
Conditioning (Hill sprints, build up to 20 at least)
Wednesday = Bench Press
(as on dead day)
Friday = Squat
(as before)
Saturday = Optional - long dog walk with hill sprints etc
I will include the first two days below:
Sunday 28/11/10
Warmup - Shovel snow out of carpark.
1)Oh Press:
Weight Reps Sets
30kg 5 1
40kg 5 1
45kg 3 1 - end of warm up
50kg 5 1
60kg 5 1
65kg 7 1
2)Dips bodyweigh only for now = 3 sets of 6/7/6 reps
3)Chinups (superset with dips) = 3 sets of 5/4/3 reps
No conditioning as have deadlifts tomorrow.
Monday 29/11/10
Warmup - 5mins of rope skipping in the snow.
1) Deadlift
Weight Reps Sets
100kg 5 1
120kg 5 1
140kg 3 1 - end of warm up, added belt for working sets
160kg 5 1
190kg 5 1
215kg 5 1 - Could have easily got 8-10 reps, but felt as 1st week back to take it easy, where my lower back is concerned.
2) Good Mornings
Weight Reps Sets
60kg 10 3 - Again could have gone for 5 sets but wanted to ease into it.
3) Decline situps, plate behind head
Weight Reps Sets
10kg 15 1
5kg 5 1 - dont have enough endurance here yet, prob cause for the past 3 months the only ab work I did was one set at the end of the week.
4) Conditioning
Hill sprints ~ 100mtrs
total number = 3 runs.
will be able to increase this every session hopefully.
n.b thinking it might be woth buying one of those air resrictors that simulate a thinner atmosphere, but Ill use it for the last month of training.
Thursday 25 November 2010
Monday 22 November 2010
Car Crash, And Competitions...
Right where to start off...
I'm writing this now the day after the competition.
A week ago I was involved in a collision that has written her car off and probably mine (still waiting for the call).
I thought all I had was whiplash to the neck and a wrenched trap...how wrong I was...while at the comp we where getting the rack hights for the bench, so I set up and boom, my lower back seized up.
So throughout the comp to combat the cramping, I was taking alot of high dose mineral tablets, and about 2 gallons of fluid.
Lifts were:
Squat (knee wraps and belt) (we were rushed as there was only 5 lifters in our flight)
1st Attempt: 200kg
2nd Attempt: 220kg
3rd Attempt: 230kg (new pb in or out of comp)...but very hard...hands where cramping after...
All squats where good and deep (and passed)
Bench (wrist wraps only)
1st Attempt: 120kg (grabbed the bar off center) Pass
2nd Attempt: 140kg Failed to lockout
3rd Attempt: 140kg Passed (had to arch more, forcing me to endure a seized up back while focusing on the press)
Deadlift
1st Attempt: 250kg (easy)
2nd Attempt: 290kg (fail, got it to knees)
3rd Attempt: 290kg (fail, as last one)
With hindsight I should have ignored the bet and gone for 272.5kg for second and definatly get that, then try for 280kg. The end result would have been the same regarding the money, but new comp pbs on all lifts.
Will post the comp video of this sometime in next week or so...
I'm writing this now the day after the competition.
A week ago I was involved in a collision that has written her car off and probably mine (still waiting for the call).
I thought all I had was whiplash to the neck and a wrenched trap...how wrong I was...while at the comp we where getting the rack hights for the bench, so I set up and boom, my lower back seized up.
So throughout the comp to combat the cramping, I was taking alot of high dose mineral tablets, and about 2 gallons of fluid.
Lifts were:
Squat (knee wraps and belt) (we were rushed as there was only 5 lifters in our flight)
1st Attempt: 200kg
2nd Attempt: 220kg
3rd Attempt: 230kg (new pb in or out of comp)...but very hard...hands where cramping after...
All squats where good and deep (and passed)
Bench (wrist wraps only)
1st Attempt: 120kg (grabbed the bar off center) Pass
2nd Attempt: 140kg Failed to lockout
3rd Attempt: 140kg Passed (had to arch more, forcing me to endure a seized up back while focusing on the press)
Deadlift
1st Attempt: 250kg (easy)
2nd Attempt: 290kg (fail, got it to knees)
3rd Attempt: 290kg (fail, as last one)
With hindsight I should have ignored the bet and gone for 272.5kg for second and definatly get that, then try for 280kg. The end result would have been the same regarding the money, but new comp pbs on all lifts.
Will post the comp video of this sometime in next week or so...
Thursday 11 November 2010
8-10/11/10 - Sqwat n bench
http://www.youtube.com/watch?v=QY1yKh2MshI
Monday 8/11/10 - Squat
Weight Reps Sets
60kg 5 1
60kg 4 1
100kg 3 1
140kg 2 1
180kg 1 1 - added belt, unitard/singlet, and shoes
200kg 1 1 - added wrist and knee wraps (last warmup)
220kg 1 2 - very fast and strong
assistance ex. - on a whim did some lat pulldowns, not sure why
Weight Reps Sets
50kg 12 1
55kg 10 1
64kg 6 1
Wednesday 10/11/10 - Bench
Warmup (all wide comp grip)
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
Worksets
Weight Reps Sets
140kg 1 6 - I alternated between wide and medium grip to find strongest grip.
Videos for last week and this will be posted shortly....maybe
Monday 8/11/10 - Squat
Weight Reps Sets
60kg 5 1
60kg 4 1
100kg 3 1
140kg 2 1
180kg 1 1 - added belt, unitard/singlet, and shoes
200kg 1 1 - added wrist and knee wraps (last warmup)
220kg 1 2 - very fast and strong
assistance ex. - on a whim did some lat pulldowns, not sure why
Weight Reps Sets
50kg 12 1
55kg 10 1
64kg 6 1
Wednesday 10/11/10 - Bench
Warmup (all wide comp grip)
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
Worksets
Weight Reps Sets
140kg 1 6 - I alternated between wide and medium grip to find strongest grip.
Videos for last week and this will be posted shortly....maybe
05/11/10 - Remember, Remember something about November
05/11/10 : Friday : Dead
Voila! In view humble vaudevillian veteran, cast vicariously as both victim and villain by the vicissitudes of fate.
This visage, no mere veneer of vanity, is a vestige of the “vox populi” now vacant, vanished.
However, this valorous visitation of a bygone vexation stands vivified, and has vowed to vanquish these venal and virulent vermin, van guarding vice and vouchsafing the violently vicious and voracious violation of volition.
The only verdict is vengeance; a vendetta, held as a votive not in vain, for the value and veracity of such shall one day vindicate the vigilant and the virtuous.
Verily this vichyssoise of verbiage veers most verbose, so let me simply add that it’s my very good honour to meet you and you may watch my Vid: http://www.youtube.com/watch?v=V_SVCIfBR84
Well I think I've reached a breaking point in my deadlift training, 8 or more weeks of constant increments has....well I'll just say the workout was s***.
Warmup:
Powercleans
Weight Reps Sets
60kg 5 1
70kg 4 1
80kg 3 1
1) Rack pulls #3rd hole (at sticking point)
Weight Reps Sets
60kg 1 1
100kg 1 1
140kg 1 1
180kg 1 1
220kg 1 1
280kg 0 1 - wasn't focusing correctly
280kg 1 1 - was supposed to get three
280kg 0 1 - nothing left
2) Pull from floor
Weight Reps Sets
260kg 0 3 - All to knees, but i suspect because of the bent bar I'm using it threw me out of the correct bar path...that or I was just knackered.
Killed the session here...bit pissed off to be honest.
Voila! In view humble vaudevillian veteran, cast vicariously as both victim and villain by the vicissitudes of fate.
This visage, no mere veneer of vanity, is a vestige of the “vox populi” now vacant, vanished.
However, this valorous visitation of a bygone vexation stands vivified, and has vowed to vanquish these venal and virulent vermin, van guarding vice and vouchsafing the violently vicious and voracious violation of volition.
The only verdict is vengeance; a vendetta, held as a votive not in vain, for the value and veracity of such shall one day vindicate the vigilant and the virtuous.
Verily this vichyssoise of verbiage veers most verbose, so let me simply add that it’s my very good honour to meet you and you may watch my Vid: http://www.youtube.com/watch?v=V_SVCIfBR84
Well I think I've reached a breaking point in my deadlift training, 8 or more weeks of constant increments has....well I'll just say the workout was s***.
Warmup:
Powercleans
Weight Reps Sets
60kg 5 1
70kg 4 1
80kg 3 1
1) Rack pulls #3rd hole (at sticking point)
Weight Reps Sets
60kg 1 1
100kg 1 1
140kg 1 1
180kg 1 1
220kg 1 1
280kg 0 1 - wasn't focusing correctly
280kg 1 1 - was supposed to get three
280kg 0 1 - nothing left
2) Pull from floor
Weight Reps Sets
260kg 0 3 - All to knees, but i suspect because of the bent bar I'm using it threw me out of the correct bar path...that or I was just knackered.
Killed the session here...bit pissed off to be honest.
Wednesday 3 November 2010
03/11/10 - Ber..ber..Bench
Wednesday 03/11/10: Bench Press
Vid: http://www.youtube.com/watch?v=9M8aNVuXdzc
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1 - Flew up, I'll include it in the vid as it was stupidly fast.
140kg 1 5 - added wrist wraps
Max out, as last set of 140 felt strong I decided to attempt 145kg again.
145kg X 3 - each set I got the weight higher. But failed to lockout.
Well hopefully on the day I will not have to lift with a bent bar or self lift off (takes alot out of me)
Diagnosis - getting alot stronger.
Vid: http://www.youtube.com/watch?v=9M8aNVuXdzc
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1 - Flew up, I'll include it in the vid as it was stupidly fast.
140kg 1 5 - added wrist wraps
Max out, as last set of 140 felt strong I decided to attempt 145kg again.
145kg X 3 - each set I got the weight higher. But failed to lockout.
Well hopefully on the day I will not have to lift with a bent bar or self lift off (takes alot out of me)
Diagnosis - getting alot stronger.
Tuesday 2 November 2010
01/11/10 - Pinch, Punch, Squat
First Workout of the month, decided to start dress rehersal, as it were, donning unitard etc.
Monday 01/11/10 - SQUAT
Vid: http://www.youtube.com/watch?v=YVdKEgtXn1w
Very hard, lost it on 1st sets 2nd rep, where I had to good morning the damn thing part of the way, 2nd set was far smoother.
Might experiment next week with tighter wraps, been tieing them with no pre-stretch on the wraps.
Anyway...
Weight Reps Sets
60kg 5 2
100kg 3 1
140kg 1 1
180kg 1 1 - Added belt, shoes and unitard (though not in that order)
215kg 2 2 - added wrist and knee wraps, alot of amonia, and screaming
Then took the dog for a brisk walk, in the pitch black, bloody daylight savings, sun now is set at 1800.
Monday 01/11/10 - SQUAT
Vid: http://www.youtube.com/watch?v=YVdKEgtXn1w
Very hard, lost it on 1st sets 2nd rep, where I had to good morning the damn thing part of the way, 2nd set was far smoother.
Might experiment next week with tighter wraps, been tieing them with no pre-stretch on the wraps.
Anyway...
Weight Reps Sets
60kg 5 2
100kg 3 1
140kg 1 1
180kg 1 1 - Added belt, shoes and unitard (though not in that order)
215kg 2 2 - added wrist and knee wraps, alot of amonia, and screaming
Then took the dog for a brisk walk, in the pitch black, bloody daylight savings, sun now is set at 1800.
Monday 1 November 2010
Wk 7 Deadlift Day
Not too happy with my technique from the floor, anyone who is reading these pages and has any tips, please feel free to comment below, thanks:
Friday 29/10/10
Shown:
Rack dl 270kgx3
Pull from floor 250kg
Video link: http://www.youtube.com/watch?v=AnzMw4O_55g
Friday 29/10/10
Shown:
Rack dl 270kgx3
Pull from floor 250kg
Video link: http://www.youtube.com/watch?v=AnzMw4O_55g
Saturday 30 October 2010
Past week...3 weeks out...
Video for squat and bench day:
Deadlift video in next few days...
Monday 25/10/10
Squat
Weight Reps Sets
60kg 5 2
100kg 3 1
140kg 1 1
180kg 1 1 - added belt and shoes
210kg 2 2 - added wraps
stopped here, squats were good, but couldn't be bothered to do the light exercises following this (ie leg ext etc)
Might include a drop set of 5 reps or so without wraps after top sets, next week.
Wednesday 27/10/10
Bench Press - wide grip until stated
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
140kg 1 1 - pb for wide grip (I think)
145kg x 1 - got half way up
changed to medium grip (pinkies on rings)
145kg x 1 - feel I would have got this had I not wasted energy on last wide grip set
Worksets (all medium grip)
140kg 1 1 - went up so well thought I had a chance with 145kg again
145kg x 1 - will work on lockout next week, 4 boards or something like that
140kg 1 1
140kg 1 1
Hard session, no increase in max, but feel a lot stronger as able to press 140kg 4 times in session.
Friday 29/10/10 - Deadlift Day
Warmup
1) Power-Cleans
Weight Reps Sets
60kg 5 1
70kg 4 1
80kg 3 1
90kg 2 1 - one PC and one High Pull (to chest)
100kg 1 1 - Highpull
will prob reduce this stopping at 80kg for next weeks training, felt it took too much.
2) Rack Deadlifts #3 hole (3-4" below knees at sticking point)
Weight Reps Sets
60kg 1 1
100kg 1 1
140kg 1 1
180kg 1 1 -added belt, back feels a bit off
220kg 1 1
270kg 3 1 - hard, not impossible
3) Deadlift pull from floor
the last exercise, took alot out of me, rested 5 mins or so.
Weight Reps Sets
250kg 1 1 - New gym pull max, never pulled more than 240kg at the gym before, could never get 250 past knees.
4) Decline situps with plate behind head
Weight Reps Sets
15kg 9 1
Good session but very hard. New pb even though completely spent after the rack pulls.
Videos will follow.
Deadlift video in next few days...
Monday 25/10/10
Squat
Weight Reps Sets
60kg 5 2
100kg 3 1
140kg 1 1
180kg 1 1 - added belt and shoes
210kg 2 2 - added wraps
stopped here, squats were good, but couldn't be bothered to do the light exercises following this (ie leg ext etc)
Might include a drop set of 5 reps or so without wraps after top sets, next week.
Wednesday 27/10/10
Bench Press - wide grip until stated
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
140kg 1 1 - pb for wide grip (I think)
145kg x 1 - got half way up
changed to medium grip (pinkies on rings)
145kg x 1 - feel I would have got this had I not wasted energy on last wide grip set
Worksets (all medium grip)
140kg 1 1 - went up so well thought I had a chance with 145kg again
145kg x 1 - will work on lockout next week, 4 boards or something like that
140kg 1 1
140kg 1 1
Hard session, no increase in max, but feel a lot stronger as able to press 140kg 4 times in session.
Friday 29/10/10 - Deadlift Day
Warmup
1) Power-Cleans
Weight Reps Sets
60kg 5 1
70kg 4 1
80kg 3 1
90kg 2 1 - one PC and one High Pull (to chest)
100kg 1 1 - Highpull
will prob reduce this stopping at 80kg for next weeks training, felt it took too much.
2) Rack Deadlifts #3 hole (3-4" below knees at sticking point)
Weight Reps Sets
60kg 1 1
100kg 1 1
140kg 1 1
180kg 1 1 -added belt, back feels a bit off
220kg 1 1
270kg 3 1 - hard, not impossible
3) Deadlift pull from floor
the last exercise, took alot out of me, rested 5 mins or so.
Weight Reps Sets
250kg 1 1 - New gym pull max, never pulled more than 240kg at the gym before, could never get 250 past knees.
4) Decline situps with plate behind head
Weight Reps Sets
15kg 9 1
Good session but very hard. New pb even though completely spent after the rack pulls.
Videos will follow.
Saturday 23 October 2010
Friday 22 October 2010
***kin' yes, deadlifts are getting stronger...
Felt very strong today, even though had v.little sleep and drank a bit too much last night.
Friday 22/10/10:
1) Warm up, power-clean -> high pulls
Weight Reps Sets
60kg 5 1 - with press overhead at end
70kg 4 1 - with press overhead at end
80kg 3 1 - with press overhead at end
90kg 2 1 - not racked on chest
100kg 1 1 - not racked on chest
2) Rack Deadlift #3rd Hole up (3-4" below knees)
Worked up the workset using singles.
Weight Reps Sets
260kg 4 1
hard but felt far stronger than last weeks 250kg
3) Deadlift from floor
Weight Reps Sets
240kg 1 2
felt okay.
Weeks training video will be posted sometime in the next couple of days.
Friday 22/10/10:
1) Warm up, power-clean -> high pulls
Weight Reps Sets
60kg 5 1 - with press overhead at end
70kg 4 1 - with press overhead at end
80kg 3 1 - with press overhead at end
90kg 2 1 - not racked on chest
100kg 1 1 - not racked on chest
2) Rack Deadlift #3rd Hole up (3-4" below knees)
Worked up the workset using singles.
Weight Reps Sets
260kg 4 1
hard but felt far stronger than last weeks 250kg
3) Deadlift from floor
Weight Reps Sets
240kg 1 2
felt okay.
Weeks training video will be posted sometime in the next couple of days.
Wednesday 20 October 2010
This week so far......
Just finished wednesday's bench trainin, worked a wider grip than last week...
Monday 18/10/10 -
1) SQUAT - 2x3
Weight Reps Sets
60kg 5-6 2
100kg 3 1
140kg 1 1
180kg 1 1 added belt and shoes
205kg 3 2 added wraps (both knee and wrist)
top sets form was a little off, still not too hard.
2) Leg ext 2x10-12
Weight Reps Sets
75lbs 12 1
105lbs 12 1
3) 1-leg curl 2x10-12
Weight Reps Sets
15lbs 12 1 both legs
25lbs 9 1 both legs
4) seated calf raises
Weight Reps Sets
140kg 20 1 - unable to add more weight to the machine I'm using.
Wednesday 20/10/10 -
1) Bench - Wide comp grip
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
135kg 1 6 - added wrist wraps for these sets
140kg 0 3 - tried medium grip on last attempt.
Felt I needed a bit more work
2) Close-grip Bench
Weight Reps Sets
120kg 4 1
Very hard session, will see if I'm stronger next week as I will max out before work sets.
~Ja na
Monday 18/10/10 -
1) SQUAT - 2x3
Weight Reps Sets
60kg 5-6 2
100kg 3 1
140kg 1 1
180kg 1 1 added belt and shoes
205kg 3 2 added wraps (both knee and wrist)
top sets form was a little off, still not too hard.
2) Leg ext 2x10-12
Weight Reps Sets
75lbs 12 1
105lbs 12 1
3) 1-leg curl 2x10-12
Weight Reps Sets
15lbs 12 1 both legs
25lbs 9 1 both legs
4) seated calf raises
Weight Reps Sets
140kg 20 1 - unable to add more weight to the machine I'm using.
Wednesday 20/10/10 -
1) Bench - Wide comp grip
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
135kg 1 6 - added wrist wraps for these sets
140kg 0 3 - tried medium grip on last attempt.
Felt I needed a bit more work
2) Close-grip Bench
Weight Reps Sets
120kg 4 1
Very hard session, will see if I'm stronger next week as I will max out before work sets.
~Ja na
Tuesday 19 October 2010
Last weeks (11/10/10) Training vid
Saturday 16 October 2010
Deadlifts....just deadlifts baby...
Friday: 15/10/10
1) Warmup Deadlift from floor:
Weight Reps Sets
60kg 5 1
100kg 3 1
140kg 1 1
180kg 1 1
220kg 1 1 - felt the weight a bit, so stopped warmup here
looking at the video, I think my form needs a tune up.
2) Rack Deadlifts #3 hole (~3-4" below knees, at sticking point, also where the back does most of the work)
Weight Reps Sets
100kg 1 1
140kg 1 1
180kg 1 1
220kg 1 1
250kg 5 1
The reps were more rest-pause method.
3) Deadlifts from floor
Weight Reps Sets
230kg 1 2 Conventional style, form is still off, but felt easier than the 220kg warmup
230kg 1 1 Sumo style, prob would have been strong, but thumb hit right knee on way up, owing to using a hook grip.
4) Pullups/Chins
Weight Reps Sets
Bw 3 1 Pullups
Bw 4 1 Chins
5) Decline Situps
Weight Reps Sets
10kg 10 1
Notes:
Will prob reduce this slightly, either stick to singles off floor, or do power cleans for warmup followed by racks.
1) Warmup Deadlift from floor:
Weight Reps Sets
60kg 5 1
100kg 3 1
140kg 1 1
180kg 1 1
220kg 1 1 - felt the weight a bit, so stopped warmup here
looking at the video, I think my form needs a tune up.
2) Rack Deadlifts #3 hole (~3-4" below knees, at sticking point, also where the back does most of the work)
Weight Reps Sets
100kg 1 1
140kg 1 1
180kg 1 1
220kg 1 1
250kg 5 1
The reps were more rest-pause method.
3) Deadlifts from floor
Weight Reps Sets
230kg 1 2 Conventional style, form is still off, but felt easier than the 220kg warmup
230kg 1 1 Sumo style, prob would have been strong, but thumb hit right knee on way up, owing to using a hook grip.
4) Pullups/Chins
Weight Reps Sets
Bw 3 1 Pullups
Bw 4 1 Chins
5) Decline Situps
Weight Reps Sets
10kg 10 1
Notes:
Will prob reduce this slightly, either stick to singles off floor, or do power cleans for warmup followed by racks.
Wednesday 13 October 2010
Bench day...hooray...f**k
Wednesday 13/10/10:
Bench Press:
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
135kg 1 5 (Paused, added wrist wraps here)
rested approx. 5 mins between sets.
then raised weight for a very hard touch'n'go single.
140kg 1 1
~fin~
Hard workout, might need to start including some pre/rehab work for shoulders...such as stretching.
FYI - inside hip muscles still very sore from Mondays workout.
Bench Press:
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
135kg 1 5 (Paused, added wrist wraps here)
rested approx. 5 mins between sets.
then raised weight for a very hard touch'n'go single.
140kg 1 1
~fin~
Hard workout, might need to start including some pre/rehab work for shoulders...such as stretching.
FYI - inside hip muscles still very sore from Mondays workout.
Monday 11 October 2010
On second thoughts...
..and perhaps third...
I have noticed that ever since adding deadlifts to my squat day, my lower and mid back have been giving me problems. Therefore I will return to:
Monday:
Squat 1-2 worksets
some assistance work - leg ext, curls, calf work
Wed:
Bench press
Friday:
Deadlift Multiple sets of singles.
assistance exercises- abs, etc
I found when I was doing this my squat pushed my dead strength up, and my deadlifting pushed my squat up...
11/10/10 Monday:
Squat:
Weight Reps Sets
60kg 5 1
100kg 3 1
140kg 1 1
180kg 1 1 belt and shoes added
200kg 3 2 with belt, knee wraps, shoes
Very tough, but I focused on "opening the crotch" to try and hit depth, mainly on the last warmup and worksets. This helped alot to reach depth, but really stretched the inner thigh/hip.
Last rep of last set, knee wrap on right leg decided to unwind itself...still finished the rep, no problem.
Will post the video of this workout later on in week...
Post workout fud:
Just after: pt of whole milk
~30min-1hr later
Fish'n'pie'n'battered sausage'n'chips + 3 cans fizz drinks + pnt whole milk
est. cal = +2000kcal
I have noticed that ever since adding deadlifts to my squat day, my lower and mid back have been giving me problems. Therefore I will return to:
Monday:
Squat 1-2 worksets
some assistance work - leg ext, curls, calf work
Wed:
Bench press
Friday:
Deadlift Multiple sets of singles.
assistance exercises- abs, etc
I found when I was doing this my squat pushed my dead strength up, and my deadlifting pushed my squat up...
11/10/10 Monday:
Squat:
Weight Reps Sets
60kg 5 1
100kg 3 1
140kg 1 1
180kg 1 1 belt and shoes added
200kg 3 2 with belt, knee wraps, shoes
Very tough, but I focused on "opening the crotch" to try and hit depth, mainly on the last warmup and worksets. This helped alot to reach depth, but really stretched the inner thigh/hip.
Last rep of last set, knee wrap on right leg decided to unwind itself...still finished the rep, no problem.
Will post the video of this workout later on in week...
Post workout fud:
Just after: pt of whole milk
~30min-1hr later
Fish'n'pie'n'battered sausage'n'chips + 3 cans fizz drinks + pnt whole milk
est. cal = +2000kcal
Friday 8 October 2010
Decided to ditch the Deadlift day
Still recovering from Monday and Wednesday workout,
Friday
Deadlift
Weight Reps Sets
60kg 10 1 - felt ache at right side of lower back/hip (old injury)
100kg 3 1 - good form, fast, but felt too heavy for what is was.
140kg 3 1 - felt off, fast, but felt far too heavy.
So will prob cut my training to just:
Day 1:
1) Squat: 1-2 worksets
2) Rack dl: 1x5-3reps
3) Single from floor (possibly more than one single)
Day 2:
1) Bench:
Day 3: optional
Chins and other accessory exercises (abs, calves, neck etc)
or some sort of DE day.
Friday
Deadlift
Weight Reps Sets
60kg 10 1 - felt ache at right side of lower back/hip (old injury)
100kg 3 1 - good form, fast, but felt too heavy for what is was.
140kg 3 1 - felt off, fast, but felt far too heavy.
So will prob cut my training to just:
Day 1:
1) Squat: 1-2 worksets
2) Rack dl: 1x5-3reps
3) Single from floor (possibly more than one single)
Day 2:
1) Bench:
Day 3: optional
Chins and other accessory exercises (abs, calves, neck etc)
or some sort of DE day.
Thursday 7 October 2010
Jeff Maddys Bench Routine
Sourced from: http://www.fortified-iron.com/jeffmaddy.jpg
Originally found lurking half way down the page : http://www.fortified-iron.com/forum/index.php?showtopic=34888#15
His interview can be found here http://www.criticalbench.com/Jeff-Maddy.htm
New PB on Bench!
New Bench PB: 142.5kg
(touch and go)
Video =
Decided to go a different route with my bench yesterday.
There's an old school bench program written by Jeff Maddy (drug free), where he outlines a two month routine that focuses solely on singles only, (not inc. warmups).
The logic is that it will be more specific to competition than repping out.
And get this....no assistance exercises at all! Never saw the point of them anyway, other than to increase blood flow to area. I mean you've just worked the muscles used in the lift to full (or near) extertion, and then you force yourself to continue with additional work...overkill. Well, in my case, I think this is possibly true.
And without further adue, find below my training: (video posted later....maybe).
Wednesday 06/10/10
Bench press (medium grip):
Weight Reps Sets
80kg 3 1
100kg 3 1
120kg 1 1
130kg 1 1
135kg 1 1
140kg 1 1
142.5kg 1 1
drop sets
130kg 1 3
and thats it.
no wasted effort.
I will try and post the article once I find it.
Until then ..stay tuned..
Wednesday 6 October 2010
Morning after
Also heres a link to my old blog
http://thesheikoexperiment.blogspot.com/
05/10/10 Tuesday
http://thesheikoexperiment.blogspot.com/
thought my back would be sore today, but I think the conditioning with high reps in the dead have paid off.
Been thinking about my routine, and I will do the above squat, rack pull, dead single on Monday, and continue to pull on either Thursday or Friday, just doing singles at a set weight and number of them. with some additional back work.
and on Wednesday I will add some shoulder presses after benches.
Monday:
1) Squat 1-2 work sets
2) Rack pulls 1 top set between 3-5reps
3) Deadlift off floor 1 set 1 rep
4) Optional: calf work/abs
Wednesday:
1) Bench 1-2 work sets
2) CG 1-2 work sets
3) Curls 1-2 work sets
4) MP 1-2 work sets
Thursday/Friday:
1) optional: Squats: light 5 reps up to mod weight, 7-8 RPE
2) Deadlift singles only starting at lower weight with 10-15 sets or so and
reducing sets and increasing weigh.
mainly to work on form and I enjoy training the deadlift.
but will drop this if recovery is threatened for Mondays training
3) Chinups
4) Abs
Saturday:
Optional Light bench,
and/or long walk with dog
Dead advice from DC
Saturday 2/10/10
i.e.
Monday 01/11/10:
1) Squat:
215kg x 3 reps x 1-2 sets
2) Rack pulls mid-shins (from dead stop)
280kg x 3 rep (definitely possible, managed a single with this weight before my last comp, although did it the week before the meet...far too close)
rest 5-10 mins then
3) Deadlift off floor
260kg x 1 rep
Helped my friend Sam at the Doncaster open meet today, will upload the meet video on my youtube account.
http://www.youtube.com/watch?v=PDOdnqONnZg
http://www.youtube.com/watch?v=PDOdnqONnZg
Totalled: 537.5kg Raw
Squat: 200kg
Bench: 107.5kg (needs to bring grip in more)
Dead: 230kg (form has greatly improved from his last comp)
Spoke to David Carter, excellent deadlifter 330kg in 90kilo class, about whether pulling 300kg at this comp coming up is possible for me, and the response was in the affirmative, contrary to what Ben and Tom have stated.
I then questioned him on how he trains for the deadlift, which I will outline below in bullet points:
1) Train deadlift on heavy squat day- simulates meet.
2) Rack/block pull from point where the back takes over in the lift, roughly mid-shins for conventional lifter. These are done for 3-5 reps. This helps take the legs out of the lift to focus on the back more.
- Here's a vid of DC doing just that:
David Carter - 240kg x 5 block deadlift
- Here's a vid of DC doing just that:
David Carter - 240kg x 5 block deadlift
3) Follow the rack pulls with a heavy single from the floor.
4) Grip bar as narrow as possible, reduces distance to pull.
5) Look up from start of lift. Not wrench head up, but look up (i.e. with eyeballs)
6) Only pull singles from floor.
7) Cycle weights up to comp, i.e. linear periodisation
8) Stop heavy dead's 2 weeks away from comp, instead last training week do some speed deads, very light, after squats.
8) Stop heavy dead's 2 weeks away from comp, instead last training week do some speed deads, very light, after squats.
There was probably more but either I can’t remember it or I miss heard it (being deaf in right ear, I have a lot of trouble with background noise)
I then asked what sort of weight should I aim for on the rack and subsequent pull from the floor, if I wish to get 300kg?
Two weeks before the comp aim to hit 280kg for 3 reps in the rack, followed by 260kg for a single afterwards. This will be all done after squatting.
i.e.
Monday 01/11/10:
1) Squat:
215kg x 3 reps x 1-2 sets
2) Rack pulls mid-shins (from dead stop)
280kg x 3 rep (definitely possible, managed a single with this weight before my last comp, although did it the week before the meet...far too close)
rest 5-10 mins then
3) Deadlift off floor
260kg x 1 rep
Thank you Dave Carter.
I will use this method on my squat day (monday), and if upto it do some moderately heavy singles from the floor on either thursday or friday, followed by some upper back work.
I will use this method on my squat day (monday), and if upto it do some moderately heavy singles from the floor on either thursday or friday, followed by some upper back work.
Tuesday 5 October 2010
Video posts of my recent training
Week 3 - http://www.youtube.com/watch?v=qga2eAemqEc
Monday 27/09/10 :-
Squat
190kg x 5reps x 2sets
belt, knee and wrist wraps only (also shoes)
Wednesday 29/09/10: (not on video)
Bench (med grip)
120kg x 5reps x 2sets
wrist wraps only
CG bp
100kg x8-7x2
Friday 01/10/10:
Deadlift
230kg x 5reps one set
just a belt
Week 4 04/10/10: Monday only
Can already see the merit of this type of workout, thanks to Dave Carter for the advice
Monday 27/09/10 :-
Squat
190kg x 5reps x 2sets
belt, knee and wrist wraps only (also shoes)
Wednesday 29/09/10: (not on video)
Bench (med grip)
120kg x 5reps x 2sets
wrist wraps only
CG bp
100kg x8-7x2
Friday 01/10/10:
Deadlift
230kg x 5reps one set
just a belt
Week 4 04/10/10: Monday only
1) Squat 2x5
Weight Reps Sets
140 kg 1 1 no belt
160 kg 1 1 added belt
195 kg 5 2 added belt, shoes, and knee wraps
2) leg extensions 2x10-12
Weight Reps Sets
41 kg 12 2
decided could not be bothered with farting about with isolation exercises, so decided to instigate DCarters training method
3) Rack Pulls #3 hole (mid shins)
Weight Reps Sets
240 kg 5 1 added belt and chalk on this set only
de-weighted after each rep.
kept eyes up at start of each lift, really helped, stopped me from letting the bar drift out as well as causing the lower back to arch properly.
4) Deadlift off floor
Weight Reps Sets
220 kg 1 1 very, very easy, hardly felt it
oh and if your reading this Tom, that £50 is mine….mwhahahahaa…
Can already see the merit of this type of workout, thanks to Dave Carter for the advice
recap of past training
I’ve decided to start this blog to document my training up to the BUCS (British University Oxford University
This will follow on the Sheiko Experiment blog, I will update every week or so, with video footage.
I decided to alter my training week to resemble more of the old school method of training, to wit:
Mon: Squat and assistance
Wed: Bench and assistance
Thur/Fri: Dead and assistance
Sat: Light bench (optional)
Following the old method of linear periodisation starting at higher reps with an inverse percentage of max.
But as I am focusing on the deadlift the majority of any alterations to my routine will be on it.
Week 1: 12/09/10 Sunday
Decided to try 531 style of programming.
1) Overhead Press
Weight Reps Sets
55kg 5 1
62.5kg 5 1
70kg 5 1
Brought in stance.
1) Deadlift
Weight Reps Sets
160 5 1
185 5 1
210 8 1
2) Deadlift 50-60%
Weight Reps Sets
140 10 2
120 10 1
Exertion headache occurred from this high rep drop sets
3) Decline situps
bodyweight only 2x10
1) Bench Press (close grip)
Weight Reps Sets
90 kg 5 1
100 kg 5 1
115 kg 6 1
2) BP 50-60%
Weight Reps Sets
80 kg 10 2
75 kg 10 2
70 kg 10 1
3) One arm db rows
Weight Reps Sets
20 kg 10 1
right arm
40 kg 16 1
left arm
40 kg 20 1
very sore from Monday’s workout, I think the drop sets are overkill
Starting Ed Coan style of programming/routine
As knees still sting from the “Sheiko Experiment”, so will do deadlift today
1) Deadlift 1-2x8
Weight Reps Sets
210kg 8 1
all reps done with overhand hook grip.
2) Stiff-leg deadlift (SLDL) standing on a plate 1x8-10
Weight Reps Sets
100 8 1
will use straps for this exercise in future.
3) BB Row standing on plate 2x8-10
Weight Reps Sets
60 10 1
80 8 1
4) Pulldowns 2x8-10
5) 1-arm row 1x10-12 each hand
used empty bar
Light Bench
1) Wide Grip BP (paused)
Weight Reps Sets
75kg 10 2
2) Triceps pushdowns 3x8-10
3) Dips (pause) 1x15
bw X 6
4) BB Curls (strict) 2x8-10
Weight Reps Sets
40 kg 10 1
50 kg 8 1
5) Decline Situps/crunches plate behind head
10kg x 8 reps
Week 2:
1) Squat 1-2x5 reps
Weight Reps Sets
185 kg 0 1 couldn’t stand up, unsure why, dropped bar
185 kg 2 1 knees hurt so much had to drop bar on 3rd rep
reloaded bar, will use knee wraps
185 kg 5 1 ha no knee pain!
185 kg 5 1
I think the TK knee bands are causing bad patella tracking, or something, but I will stop using them for a bit to see if that helps.
I think a whole 14 days without heavy squats have screwed up my technique.
2) One legged Squat 2-3x10-12
3) leg extensions 2x10-12
Weight Reps Sets
23 kg 12 1
34 kg 12 1
4) 1-leg curl 2x10-12
Weight Reps Sets
11 kg 12 2 (one each leg)
11 kg 8 2 (one each leg)
5) Seated calf raises
Weight Reps Sets
34 kg 12 1
45.5 kg 40 1 far too easy
1) Bench Press (medium grip) 2x8
Weight Reps Sets
110 kg 8 2
2) Close Grip Bench (index fingers on shiny bit) (paused) 2x8 (no warm-ups)
Weight Reps Sets
85 kg 8 2
3) Inclines (medium grip, paused) 2x8
Weight Reps Sets
60 kg 8 2
Quick and intense lifting
This is far more enjoyable than that of the sheiko routine.
1) Press behind neck (PBN) standing 2x8
Weight Reps Sets
60 kg 8 1
2) Plate Raises 2x10-12
Weight Reps Sets
20 kg 12 1
15 kg 10 1
3) Lateral raises 2x10-12
Weight Reps Sets
5 kg x2 12 2
1) Deadlift off floor
Weight Reps Sets
220 kg 8 1
all reps done with overhand hook grip.
2) SLDL standing on a plate with straps 1x8-10
Weight Reps Sets
120 10 1
3) BB Row standing on plate 2x8-10
Weight Reps Sets
100 9 1
80 8 1
4) Pulldowns 2x8-10
slightly more weight than last week
5) Rear delt raises 1x10-12
Weight Reps Sets
10kg x2 12 1
great workout, deadlift is getting a lot stronger.
Light bench
…cant be bothered to write this as its very dull, same as last week, added some neck work though at the end.
Week 3:
no knee sleeves today, but knee wraps on top sets
1) Squat 2x5
Weight Reps Sets
140 kg 1 1 no belt
160 kg 1 1 added belt
190 kg 5 2 added belt, shoes, and knee wraps
2) One legged Squat 2-3x10-12
3) leg extensions 2x10-12
Weight Reps Sets
36 kg 12 2
4) 1-leg curl 2x10-12
Weight Reps Sets
11 kg 12 2 (one each leg)
7 kg 12 2 (one each leg)
5) Seated calf raises
Weight Reps Sets
86 kg 20 1
117 kg 12-20 1 lost count…got bored
1) Bench Press (medium grip) 2x5
Weight Reps Sets
120 kg 5 2
2) Close Grip 2x5 (paused, index on shiny bit)
Weight Reps Sets
100 kg 8 1
100 kg 7 1
3) BB Curls
Weight Reps Sets
40 kg 9 1
40 kg 5 1
1) Deadlift hook grip 1x5
Weight Reps Sets
180 kg 1 1 no belt
230 kg 5 1 with belt
tried gorilla style sumo with warm-up sets.
don’t think this style works that well for me.
2) SLDL off plates with straps 1x8-10
Weight Reps Sets
130 kg 10 1
3) BB Rows 2x8-10
Weight Reps Sets
110 kg 2 1
100 kg 4 1
gave up here, ran out of steam.
…hungry.
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