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.
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