New blog posts

I will be posting in the RTS bLog website from now on.

I might continue to post here...but its rather pointless really.


Anyway here is my link:

http://www.reactivetrainingsystems.com/blogs/userblog/168


Ta ta

11/07/11 - Monday

Not too bad a training session, considering the lack of heavy training and consistency in the last few weeks.

Also I decided to enlist the help of Mike Tuchscherer via his Total Package Coaching, for the next 3 months leading up to the competition. 
I made this choice because of my recent lack of focus and the fact that how often can you get a world renowned elite lifter to coach you?

I will be continuing with my own training for a week or two until this program initiates.

1) Squat
Weight    Reps    Sets
60             5          1
100           5          1
140           5          1
160           5          1   - added belt
190           5          1  - quite hard, felt detrained

Right knee started to messup again, patella tendon acting up again.

2) Bench
Weight    Reps    Sets
60             5          1
80             5          1
100           5          1
120           1          1
130           1          1
140           1          1 - pretty wiped by here, plus both pecs are very stiff and tight, this was not max effort but decided to stop here
100           8          1 - could not bothered to continue.

3) Pullups
bw = 118-119kg
5/6/2(right wrist went on last set)

No deadlifts tonight, felt drained and with injured knee, decided to stop here and dead later in week. 

06/07/11 - Wednesday - light day - only training day this week

Still feelling drained from the meds and the wrenched shoulder.

1) Press 5x5
40x5
50x5
60x3 - shoulder giving too much pain, so stopped here.

2) Squat - high bar close stance (no bounce) no belt
60x5
100x5
140x4 - back felt a bit off on last rep so stopped here

stopped here, very little energy and still injured from friday.

Friday - Med/Heavy - 01/07/11

1) Squat
Weight    Reps    Sets
60             5          1
100           5          1
140           3          1
180           1          1 - added belt
200           1          1
220           1          1 - Right knee hurt as rising from hole, so fell forwards - resulted in a full good morning.
180           1          1 - lost balance on second rep, dropped bar, wrenched shoulders
180           2          1 - could be bothered to do more, knees were in pain

2) Press
Weight    Reps    Sets
40             5          1
60             5          1
80             3          1
90             3          1 - with slight push press on each rep.
70             6          1

3) Deadlift
Weight    Reps    Sets
60             5          1
100           5          1
140           5          1
180           3          1
220           3          1 - with belt
240           1          1
260           1          1 - no talc, alot easier than last time
270           1/2       1 - got it to knees, but back didnt have anything left.
200           6          1 - no belt.

4) CG Bench
Weight    Reps    Sets
60            10          1
100          10          1

Will start a 3 day a week full body routine using heavy/light/medium routine. Possibly adding one extra day when needed, and use this method leading up to the meet, which is in 3 months.


   

Tuesday - 28/06/11

Didnt train as normal yesterday, due to a wasp infestation in my gym (it was too late to go to the over gym).


Made a mistake and decided to try a split type routine.
As of today (Friday) I still havent fully recovered from this session. So will return to a Bill Starr style full body routine

Workout:
1) Bench press (med grip, pause 1st rep of each set)
Weight    Reps    Sets
60             5          1
80             5          1
60             3          1 - felt the need for a further warmup
100           3          1
120           1          1
135           3          1  - new pb
120           4          1
105           5          1

2) Inclines
Weight    Reps    Sets
60             5          1
80             3          1
100           5          1
90             6          1
80             7          1

3) Dips (Bw = 121~)
Weight    Reps    Sets
BW           9          1
10             7          1
10             5          1   

4) Curls
Weight    Reps    Sets
20            10         1
30            10         1
40            10         1
50            10         1

    

Training - Wed (Light/Med) - 22/06/11

Using a thick bar to train the grip more and restrict the weight that can be used.

Thick bar used in axel work, the weight is not included below.  Bar weight is 8.2kg

1) Axel Clean and Press (strict press) 5 rep max  (cleaned every rep)
Weight   Reps   Sets
20            7         1
40            5         1
60            5         1
70            5         1 (around 78-79kg, not too bad considering trained yesterday)   

2) Squats
Weight   Reps   Sets
60            5         1
100          5         1
140          5         1
140          5         1

3) TB SLDL
Weight   Reps   Sets
40            8         1
80            8         1
100          8         1 - grip is sh*t

4) TB Curls
Weight   Reps   Sets
10            10       1
20            10       1
30            10       1

Training - Tuesday - Light - 21/06/11

1) Neck work
Back - 15kg x20reps
Front - 15kg x20reps

2) Dips 4x8
Weight   Reps   Sets
Bw           8         1
5              8         1
10            8         1
15            8         1 - not going too heavy for a few weeks until adapted to the addtional day

3a) Pullups (alt with seated calves)
Bw - 5/5/5/5

3b) Seated Calves
25kg - 30reps x1
20kg - 70reps done in 3 sets

4) Standing Calf raises
Weight   Reps   Sets
95            10       1
102.5       10       1
110          10       1
117.5       10       1
125           8        1
132.5       10       1
140           8        1 - excuse the retard weight increases, this is what is written on the plate stack.
        

Training - Monday - Heavy - 20/6/11

Ha... f**kin' great start to this session, managed to drop a f**kin' 20kg plate on my right foot.

Decided to rush the squats while the adrenaline remained high, just incase that the pain might prevent my squatting.

1) Squat
Weight   Reps   Sets
60             5        1
100           5        1
140           5        1
185           5        1 - with a belt
150          10       1

2) Bench press medium grip
Weight   Reps   Sets
60             5        1
80             5        1
100           5        1
120           5        1
132.5        4        1  - paused only 1st rep, drained from squat/ and crushed foot
120           7        1

3) Deadlift 3x5; 3x3; 1x8-10
Yeah I kinda doubt that I have broken anything.
Weight   Reps   Sets
60             5        1
100           5        1
140           5        1
180           3        1
210           3        1 - added belt
230           3        1
250           3        1 - did this rest pause style, with no more than 10 sec rest, btw collapsed after this.
180           8        1    

Training - Friday Medium Day 17-06-11

Decided to leave out the light day this week, as I was wrecked from Mondays training.

Guts have been playing up today, imodium to the rescue....

Started trying a new method of organising my diet, to wit, backloading carbs, as written by John Kiefer
 in this article http://articles.elitefts.com/articles/nutrition/carb-back-loading/.

He has also got a site that worth visiting, has alot of interesting articles (http://dangerouslyhardcore.com/).
Started this method of eating mainly from the results acheived by Brian Carroll (Elite level powerlifter).

Training-

1) Squats
Weight   Reps   Sets
60             5        1
100           4        1
120           5        1
140           5        1
160           3        1 - belt added
185           3        1
150           8        1 - no belt

2) Inclines medium grip 5x5;1x8-10
Weight   Reps   Sets
Bar            5        1
40             5        1
60             5        1
80             5        1
105           3        1 - misjudged the weight jump here
100           5        1
85            10       1

3) BB Shrugs 5x5;1x8-10
Weight   Reps   Sets
60             5        1
100           5        1
140           5        1
180           5        1
200           5        1
160          10       1

4) Dips 3x5;3x3;1x8-10
Weight   Reps   Sets
BW          5         1 - bodyweight is ~121-123kg at the moment
5              5         1
10            5         1
20            3         1
30            3         1
35            3         1
15           10        1

5) BB curls
Weight   Reps   Sets
Bar          10       1
30           10       1
40           10       1

6) Calves
Seated - 25kg - 100 reps done in 5 sets (hate this ex. btw, hurts far too much)

7) Standing calf raises 6-10reps
Weight   Reps   Sets
95           10        1
102.5      10        1
110          9         1

f**king hell, this session took over 3 hours, without pausing.

So will have to start including a 4th day, as written by Bill Starr. On tuesday will do neck, calves, dips and pullups.

Monday 13/06/11 - 150kg bench pb

1) Squat
Weight   Reps   Sets
Bar          ?        shit loads
60            6         1
100          5         1
120          5         1
140          5         1
160          5         1 - added belt
180          5         1
145         10        1 - removed belt

2) Bench med grip
Weight   Reps   Sets
60            5         1
80            5         1
100          5         1
120          1         1
130          1         1
140          1         1
150          1         1 - touch and go, new pb
120          7         1          

3) Deadlift
Weight   Reps   Sets
60            5         1
100          5         1
140          5         1
180          5         1
220          5         1 - added belt
240          3         1
 

Friday 10/06/11

1) Squat
Weight   Reps   Sets
60            5         1
90            5         1
115          5         1
130          5         1
155          3         1 - added belt
180          3         1
145          8         1 - no belt

2) Inclines 3x5; 3x1; 1x8-10
Weight   Reps   Sets
40            5         1
60            5         1
80            5         1
100          1         1
110          1         1
115          1         1
85            8         1

3) BB Shrugs
Weight   Reps   Sets
60            5         1
80            5         1
100          5         1
120          5         1
140          5         1
160          5         1
180          5         1
140         10        1

4) Pullups bodyweight only - 10/5


btw bw is now ~120-122kg  
  

08/06/11 Wednesday and feeling sh*t

1) Strict Press 5x5; 1x8-10
Weight    Reps    Sets   
Bar             9        1
40              5         1
50              5         1
60              5         1
70              5         1
80              5         1 - new pr
70              4         1 - was going for 10 or so but felt like shit so stopped.

would have done squats and SLDL, but  been feeling like hell for most of the day, tunnel vision, nausea, headaches etc

In retro I think it was due to lack of sleep and borderline hypoglycemia.

But whatever new personal best on press (with wrist wraps only) even though felt ill. 

06/06/11 - Monday - Week 3

I haven't been including this but on the offdays I have been doing p/rehab and GPP (mainly low intensity fast dogwalks over hills).  Seems to be helping the healling

1) Squat 5x5; 1x8-10
Weight    Reps   Sets
Bar           10       2
60             5         1
90             5         1
115           5         1
130           5         1 - up to here I was using an overgrip, ala Ripptoe, as I have got tendonitis in my r.elbow
155           5         1 - added belt,
175           5         1 
140          10        1 - no belt

2) Bench Press 3x5; 3x3; 1x8-10
Weight    Reps   Sets
60             5         1
80             5         1
100           5         1
120           3         1
130           3         1
132.5        3         1  - New bp...I think
110           9         1

3) Deadlift 3x5; 3x1; 1x8-10 (yeah I know I did this on Friday...thinking I might deadlift three times a week, but with different variations...)
Weight    Reps   Sets
60             5         1
100           5         1
140           5         1
180           1         1
220           1         1 - added belt
240           1         1 - added talc, would of stopped here, but felt quite strong
250           1         1 - 'nay problem
260           1         1 - gym personal best, and matches best meet lift, prob close to 300kg in comp now
220           1         1 - was going to rep this but couldn't be bothered after 1st rep

Stretched and foam rolled.
 

03/06/11 - Friday -

Incase you're thinking I have deviated fully from the madcow "Starr" 5x5, you are correct, but I have based my routine from the actual articles written by Bill Starr.
Quite a few of them can be found here - http://www.ooopsthereitis.blogspot.com/
(looks like a back up of the old Tight tan slacks of Denzo Ban)

All my lifts, barring squats will have the reps and sets alternated each week.

1) Squat 3x5; 2x3; 1x8-10
Weight    Reps   Sets
Bar           10        4 - knees stiff
85             5          1
110           5          1
130           5          1
150           3          1 - added belt
175           3          1
130          10         1 - no belt

2) Incline BP 3x5; 3x3; 1x8-10
Weight    Reps   Sets
40              5        1
60              5        1
80              5        1
90              3        1
100            3        1
105            3        1
80             10       1

3) Deadlift  3x5; 3x3; 1x8-10
Weight    Reps   Sets
60              5        1
100            5        1
140            5        1
180            3        1
220            3        1 - added belt, could of gone further but decided to stop as lower back felt a little off
160           10       1 - no belt

4) Dips 5x5; 1x8-10
Weight    Reps   Sets
Bw            5         1
5               5         1
10             5         1
15             5         1
20             5         1
25             5         1 - Heat was affecting me a bit, lost count of the sets
15             8         1

5)  Chins
2 sets of rope/towel pull ups 5/4 reps
2 sets of normal pullups 5/4 reps

Standing calf raise (done while resting from towel pullups)
147.5 kg(whole stack) 1set =14, 2nd =8


 

1/6/11 - wed - light day

1) Power clean (once) then press (strict) : 3x5; 3x1; 1x8-10
Weight   Reps   Sets
60            5         1
65            5         1
70            5         1
80            1         1
85            1         1
90            1         1 - new pr, not too difficult
95            1         1 - push pressed, cleaned it incorrectly so messed up press
70            8         1

2) Front Squat
Weight   Reps   Sets
60            3         1
80            3         1
100          3         1
120          3         1 - added a belt, this set messed up my right elbow

3) SLDL
Weight   Reps   Sets
70             8        1
100           8        1
140           8        1  - felt far harder than they should have, stopped here

30/05/11 - Monday - Week 2

1) Squat 5x5
Weight    Reps    Sets
Bar           lots       lots
60             5          1
85             5          1
110           5          1
130           5          1
150           5          1 -  added belt
170           5          1 - added wrist wraps

2) Bench Paused, med grip
Weight    Reps    Sets
60             5          1
75             5          1
90             5          1
105           5          1
120           5          1 - added wrist wraps

3) Row medium grip
Weight    Reps    Sets
60             5          1
75             5          1
90             5          1
105           5          1
120           5          1
(will need to re-adjust the weight as, struggled with last set.)

27/05/11 - Fretag

1) Squat
Weight    Reps    Sets
80             5          1
105           5          1
125           5          1 
145           5          1   - added belt, lower back is fryied from deadlifts
170           3          1
125           8          1

2) Bench (med grip, paused)
Weight    Reps    Sets
60              5         1
70              5         1
90              5         1
100            5         1
120            3         1
90              9         1

3) BB Row (med grip)
Weight    Reps    Sets
60              5         1
70              5         1
90              5         1
100            5         1
120            3         1
90              8         1
  
4) Weighted Dips
Weight    Reps    Sets
BW           8          1
5               8          1
10             8          1

5) Bb Curls
Weight    Reps    Sets
Bar           8           1
40             8          1
50             8          1        

6) Rope pushdowns 3x8
7) Some calf raises worked up to whole stack
  

25/05/11 - Wed

1) Squat (light) no belt
Weight    Reps    Sets
80             5          1
105           5          1
125           5          2  

2) Miltary Press (strict) no belt
Weight    Reps    Sets
45             5          1
55             5          1
65             5          1 - used wrist wraps for the last two sets
75             5          1 

3) Deadlift (no belt)
Weight    Reps    Sets
60             6          1
100           1          1
140           5          1
160           5          1
190           5          1
215           5          1  - deweighted every rep for this one

- Stretch and foam roll.

23/05/11 - Monday, 1st week of Starr's 5x5

1) Squat (no belt)
Weight   Reps    Sets
60            5         1
85            5         1
105          5         1
125          5         1
145          5         1
165          5         1

2) Bench Press (Paused), Medium grip
Weight   Reps    Sets
60            5         1
70            5         1
90            5         1
100          5         1
117.5       5         1

3) BB Row (pendley)
Weight   Reps    Sets
60            5         1
80            5         1
100          5         1
110          5         1
120          5         1

4) Straight-leg decline weighted situps
Weight   Reps    Sets
BW         20        1
5             10        1
10            8         1

5) Reverse-hyper, bw only 8/5 - couldnt really be bothered to do these.

   

21/05/11 - Press

1) Strict Press 3x7
Weight    Reps    Sets
20             5          1
30             4          1
40             4          1
50             3          1
65             2          1
75             1          1 
65             7          3

2) Chinup 5x7
Weight    Reps    Sets
Bw            7          1
2.5            7          1
5               7          1
2.5            6          1
bw            7          1 - last set done with an overgrip.

3) Dips
bw + 5kg 1x12reps

4) BB Curl 5x10
Weight    Reps    Sets
20            10         1
30            10         1
35            10         1
42.5         10         1
30            10         1

5) Neck
Back (neck harness) 12.5 kg x 20 reps
Front (plate on head) 12.5 kg x 20 reps

17/05/11 - Tuesday

1) Bench (grip = pinkies on ring ~ medium) 5x5
Weight      Reps     Sets
60               5           1
80               5           1
100             5           1
110             5           1
125             5           1

2) Inverted bodyweight rows - 14 reps (bw = 118kg)

3) Incline bb press 1x12-15;1x try to get half of previous number of reps, for future annotation as = 50%)
Weight      Reps     Sets
80              13          1
80               3           1

the second set is done ~1 minute later, did this with squats the other day..very hard

4) BB Curl 1x10-15; 50%
Weight      Reps     Sets
40               14         1
40               5.5        1
 

16/05/11 - Monday

1) Squat
worked up to 180kg x 5 reps

Back off set
140kg x 10 reps, rested one minute and did 140kg x 5 reps

2) SLDL
140kg x10
rested one min
140kg x 5

3) Neck
Front = 11.125kg x20
Back = 11.125kg x20

4) Sprints (not all out)
3 x 40 yrds (20 run then sprint back)

14/05/11 - Sat - OHP, start of mass gain program

Basing my next 6 weeks on a mass gain program "Mass15" created by Paul Carter (http://www.lift-run-bang.com/), found on his excellent blog. 

Bodyweight = 118kg (bf ~18%)

1) BB Overhead Press (strict standing)
Weight    Reps   Sets
35             5         1
45             4         1
55             3         1
62.5          2         1
72.5          1         1
62.5         14        1 - had maybe one rep left, est. 1rep max = 92 kg

 2) Chinups 5x5
Weight    Reps   Sets
BW           5        1
5               5        1
10             5        1
12.5          5        1
5               5        1 - did this last one with an overgrip

3) Dips
BW 1x12reps

4) BB Curls 5x10 (strict)
Weight    Reps   Sets
Bar           10       1
30            10       1
35            10       1
40            10       1
35            10       1

5) Neck
Back (harness) - 10kg x 20reps
Front (plate on head) - 10kg x 20reps

09/05/11 - Monday

1) Front squat
worked up to mod heavy 120kg x 3 reps

2) Comp grip pause bench
Weight    Reps     Sets
85             3           1
115           3           1
85             3           1
115           3           1
85             3           1
115           3           1

3) 4 board cg bp
top weight 130kg x 3 reps

Circuit next three exercises
4a) Pullups bodyweight only - 5/4/6
4b) Side Plate Raises - 5kg x 20/ 10kg x 10/ 15kg x 7  (weight is per arm)
4c) Reverse Curls - Bar x 10/ 30kg x 9/ 40kg x 6

5) Light floor deadlifts
top set = 180kg x 3reps

 

08/05/11 - Sunday

1) Squat, raw beltless
top weight = 160kg,
Stopped here as form went abit, and slowed down.

2) Overhead press
No leg drive = 80x3
slight leg drive = 90x1 (failed on 100kg)

07/05/11 - Sat - 145kg bench, new pb

Workout 1:
Time: 1300

1) Bench press medium grip (pinkies on the ring).
Trained with no psych at all, no wraps either.

Hit a all time best in the bench, 145kg x 1 (not all out, prob had 5kg left)

Total training time from warmup to last set ~20 mins.
Tried new technique, where I forcebly contract the traps, scapular and lats. Throughtout the lift, really increased stability and power.

Workout 2:
Time: 1900
1) Squat: Raw (no belt/wraps etc or psych)
new raw pb 180kg x1 (some power left, but form went ugly so stopped here)

2) Close grip bench (index on shiny ~ 17" apart)
Worked up to a heavy 130kg (raw, no psych)

Feel good but prob should have not done the second bench workout...whatever.

3) Pullups bodyweight only, 5/5/3

04/05/11 - Deload week

Change of plans, because of very little money I won't be going to this meet, but will deload this week and start training for a comp closer to home in sept.

I will also push my bodyweight up to ~300lbs or more, and get a larger squat suit and bp shirt.

Going by how last couple of weeks went I fully expect to deadlift 300kg soon.

30/04/11 - Saturday ME lower body day

This is the last heavy squat/deadlift workout, exactly two weeks out.

Got my bodyweight up to 116kg, should hit 118-120kg for the comp.
Think the suit is a bit too small for me.

1) Full gear Squat ME
Weight     Reps     Sets
Bar            10         2
60              5          1
100            3          1 - feeling very strong. 
140            3          1 - suit on, straps down, belt on.
180            3          1
220            3          1 - knee wraps from now on
240            F          1 - straps up, and got pitched forwards.
240            1          1 - easy, just needed to focus on pushing back.
250            1          1 - pb, slow but not all out.

Think I need to put the straps up sooner in the warmup. Otherwise I will bomb this meet coming up.

2) Wide comp grip bp (paused) 5 reps workup to a mod hard set
Weight     Reps     Sets
60              5           2
80              5           1
100            5           1
120            5           1 - added wrist wraps for this.

3) ME Rack deadlift, just below knees, at sticking point (3 weeks ago, was unable to break 250 off the pins)
Weight     Reps     Sets
60              5           1
100            3           1
140            3           1
180            3           1 - added belt
220            3           1
240            3           1
260            3           1
270            3           1 - new rep pb
280            1           1
290            1           1 - new pb  

Feeling very good for the comp. As long as I dont bomb on the squat, should be good for a 680-700kg total.

26/04/11 - Tuesday

1) Raw Squat (no belt)
Weight     Reps     Sets
60             5/3         2
100            3           1
130            3           1
170            3           1 - Never gone this heavy with no belt.            
130            3           1
170            3           1  

2) Reverse grip BP with pause 3-4 sets x 5 - very light, beat up from yesterday
Weight     Reps     Sets
70              6           1
80              5           1
70              5           1

3) 2" Deficit DL no belt
Weight     Reps     Sets
60              3           1
100            3           1
140            2           1
180            1           1
220            1           1 - hook grip
210            1           1 

Think I need to change the training max for the deadlift. Prob base it off a beltless max ~260

4) Grip - plate pinch hammer curls
2 5kilo plates smooth parts on the outside
left = 9, right =10

5) Reverse hyper - bw only 1x10

25/04/11 - Mandag - BP RM and light sq & dl

Foam roller warm up, I have gained 4-5kg in under two weeks so far.

How did I do it?.......6-10 pints of whole milk aday, and doubling my food intake (lots of carbs, eggs, meat etc). Oh and It is mostly muscle (well....water..)

Any way heres today:-

1) Raw Hi-bar squats (light, no belt)
Weight    Reps    Sets
Bar           ?          lots
60            5          1
100          3          1
120          3          1
140          3          1
120          3          1

2) Raw Pause Comp style bench
Weight    Reps    Sets
Bar           ?          1
40            5          1
60            3          1  
80            3          1
110          3          1
80            3          1
110          3          1

3) 4 board very close grip bench (proper 4 board height ie 6" )
Weight    Reps    Sets
60              7         1
80              7         1
100            7         1
120            7         1

4) Pullups
Bodyweight only (115kg)
1st set set = 6 reps
 2nd-7th set = 5 reps

For the last 5 sets did band face pulls for 15-20 reps, straight after pullups.

5) Deadlift (no belt, overhand grip but not hook grip)
Weight    Reps    Sets
160           3         1
180           3         1
160           3         1

6) Warm down-
loosing deadlift (ie fully rounded back), 1x15 bar only

foam roller for all, and band stretches for upperbody.

22/04/11 - Fredag : ME Squat, Straps down, Chocks away...

Yep, two lower body max effort workouts in a week.
Back still a little tired, but my physio helped my back a treat on Wednesday, coupled with the light squat and dead workout, I feel pretty strong today.

Tried an experiment to see if I have my belt one notch looser to see if that helps.
Warmup - foam roller, bar only squats

1) ME Squat, Straps down
Weight    Reps    Sets
60             5          1 - raw
100           3          1 - raw
140           3          1 - added suit bottoms and belt , no wraps
180           3          1
200           2          1 - old loose knee wraps
220           1          1
230           1          1 - changed knee wraps to comp ones, but still put on loose
240           1          1 - Felt good, also got it to depth, alot easier than last time with the straps up.

should be good for a squat of 260kg, maybe 270kg if I'm feeling greedy.

2) Reverse-grip Bench 3-4x5reps, wide grip, paused
Weight    Reps    Sets
70             5          1
80             5          1  - added wrist wraps
90             5          1
100           5          1 
cause of the stupid grip, I had to have lift offs for the last two, but very good exercise to teach correct form, and removes alot of stress away from the shoulders and on to the triceps.

3) DE Deadlifts (no belt) decided to try draping a super-mini band over the middle of the bar and standing on it, must of increased the lockout weight by at least 40-50kg

I changed the weight each set from 180 to 200 and back for 8 sets of 1 rep
Weight    Reps    Sets
180           1          4
200           1          4 - very hard to lockout.

4) Grip work - Captain of crush
warmup #1 - right = 10 ; left = 10
#2 - right = 4 ; left = 4  both assisted slightly
#3 negative hold for time - right 15secs ; left 22 secs
#1 - right = 20 ; left = 20

5) Foam roller and band stretches.

20/04/11 - Wednesday...duh

Decided to deviate slightly from the traditional westside barbell template, by adding a blend of eastern high frequency training.  To wit, what Jack Reape wrote about in the article "Somewhere beteen Moscow and Columbus".

This is so I can work my technique more while still utalising the WSB training protocols.

Fasted (ie morning weight) 112kg (ie a 2kg gain in a week). Shirt alot harder to get on.

20/04/11 - Wed - BP ME
1) Beltless light Squat - supersetting 110kg and 130kg for 3 reps each
3 sets done
(no belt, completly raw)

2) Shirted Bench - with pause
Weight    Reps    Sets
60             5          1
60             3          1
80             3          1
100           1          1
120           1          1 
140           1          1 - put on shirt
160           1          1 - easy
165           1          1 - even better, pulled the bar in tight, no drift
170           F          1 - ditched towards stomach at bottom, and lost it halfway up
160           1          1 - done less than 30 secs after last set, with a pause, very hard, let it driffed out of proper bar path. Had to muscle it up.

3) Pullups supersetted with band face-pulls (done for 12-15 reps)
Bw only, 6 sets of 5 reps (bw ~ 113)

4) Beltless light Deadlift (supersetting 160kg with 190kg for 3 reps each)
3 sets, trying different stances

Lots of foam rolling and band stretching for 20 mins.

18/04/11 - Mon

Got some green bands the other day and have been dying to try them out.
So will do reverse band deads tonight and reverse band bench on wed.

I set the bands so they would deweight fully to just below knees. Prob took 20-30kg off at the bottom.

1) Equipped squat - just to work technique
Weight    Reps   Sets
140           2         1   - straps down, no belt, no wraps
180           2         1  - all gear
200           1         1  - lost balance on second rep, decided to stop here as right arm's tendonitus was starting to flair up.

2) Reverse-band deadlift

Decided to experiment with different stances, (1) Very close (heels about 3" apart) (2) Previous Comp stance (feet just inside nurling) (3) Old comp stance ( feet disected by end of nurling). For each set done for a tripple I varied the stance for each rep.

Weight    Reps   Sets
60             3         1
100           3         1
140           3         1
180           3         1
220           3         1 - added belt
240           2         1  - only (1) & (3) Stance, decided to stick to (3)
250           1         1
260           1         1
270           1         1 - hard lockout but strong.
220           5         1 - down set, done within a 2 mins of last set
Not sure if the stance changed anything or if it was because I took a wider grip for each stance.  Thus allowing for easier lockout, as lats where getting in the way with the narrower grip.

3) GHR - 2nd notch up 3xMax reps - 5/5/5

4) Front squat 3x10 - light - 60/70/80

5) Weighted decline straight leg situps 4x10
Weight    Reps   Sets
Bw           10        1
10            10        1
20            10        1
10            10        1


Will be deloading next week, so will prob work up to 240kg squat again on friday, see if it feels faster.


n.b - all weights are in kilos

17/04/11 - Sunday DE BP

Started bulking my diet up alot since about thursday last, having at least a gallon of whole milk a day, and alot of more food. gained ~1kg so far.

1) DE Bench
Weight   Reps   Sets
85kg        3         6   - had mini bands looped around wrist - to force me to try to grip the bar and tear it apart
85kg        3         2  -  no bands, wrists were getting sore.

Notes = speed has increased dramatically, even with borderline tendonitus.

2) 5 board press 3x3 (side note, this is more like a 4 board for me due to length of arms)
Weight   Reps   Sets
100kg      3         1
140kg      3         1
180kg      1         1  - had help with lift off, failed 2nd rep (bad bar path)
160kg      5         1

3) DB MP 4x10 ramped up each set

4) Rear Delt raises 3x12 increased each set

15/04/11 - Friday - late night training

4 weeks out from competition:


Start - 2010
Finish - 2140

1) Squat
Weight    Reps    Sets
60            5           1
100          3           1
140          1           1
160          1           1 - added belt
180          1           1 - suit with straps down, belt and shoes
210          1           2 - straps up, belt and old knee wraps   

2) Bench press - pinkies on ring 5x4
Weight    Reps    Sets
100           4          5

3) Deadlift (no belt)
Weight    Reps    Sets
170           3          3

Still exhausted from previous workouts,  squats were stupidly slow.

11/04/11 - ME Lower body & 13/04/11 - ME upper

In hindsight I should have had a RE/Deload session, as still recovering from squat workout on friday

1) Zercher Squat - bar set below knees
Weight    Reps   Sets
60             5         1
100           3         1
120           1         1
130           1         1
140           F         1 - couldn't stop the damn bar slipping out of grip

as no where near max effort decided to work up in rack deadlift

2) Rack DL - just below knees
Weight    Reps   Sets
140           3         1
180           3         1  - added belt - lower back is fucked
220           1         1
240           1         1
250           F         1 - couldn't break it from pins
140          12        1 - wanted to get some blood to lower back after this shit session

3) GHR 30 total reps
increased range of motion done in 6 sets of 5reps

4) Step-ups 3x10/leg
Bw x 20
bar x 20
40 x 20

5) upper back raises min band around neck, works upper erectors 3x10

6) Weighted decline straight leg situps (plate behind neck)
bw x 10
10kg x10
20kg x7


13/04/11 - ME upper (bw = 110kg)
1) FP - 130kg (med grip)
2) shirt bp - 160x1
3) pullups 6x5
4)tri bb ext 4x10
5) seated plate powerclean 4x15
supersetted with
6) Reverse curl 3x10

10/04/11 - DE/RE Bench

N.B - Conditioning - on Sat (09/04/11) Two hour dog walk/run

Sunday -

Will be doing RE method on this day for the next three weeks, to allow for increase in body mass and rest the joints from speed work. This will allow for 2 sessions before comp to go back to DE work.

1) BP (Comp grip)
Weight    Reps   Sets
100kg       10        1
100kg       8          1
100kg       7          1

Will prob use mini bands looped around wrists to aid in teaching me to tear the bar apart.

2) Rack lockouts ~4" ROM 3x3
Weight    Reps   Sets
100kg       3        1
140kg       3        1
180kg       3        1 

3) MP 3x10 - bench press comp grip
Weight    Reps   Sets
Bar           10       1
40            10        1
50            10        1

4) Inverted rows, comp grip, rolling grip 3x10 bodyweight only

5) Tricep pushdowns - straight bar 4x12

6) BB Curls 3x10 30kg straight weight


   

08/04/11 - DE Lower body

1) Box Squats 65%
Weight      Reps      Sets
170             2            6

2) Suited squat
Weight      Reps      Sets
180             1            1  - straps down, no wraps - stupidly easy
200             1            1  - straps up, no wraps
220             1            1  - straps up and wraps  
240             1            1  - new PR,

3) DE DL
180 x 6x1
220 x 1
240 x F - lifted with hips far to high.

circuit these last 3 exercises

4) reverse hypers 4x10 bodyweight only

5) side bends 3x10 plate held in hand

6) hanging leg raise 3x10 bw only

06/04/11 - ME Upper body - deload

1) RE - Illegal wides 6rep max ( 1-1/2" wider than comp grip)
Weight       Sets      Reps
Bar              1           20
40                1          10
60                1           6
80                1           6
100              1           6
110              1           6

2) Pullups
1st set = 10
3 sets x 5 reps after this

3) 3 way shoulder raise 2x20 with 5 kg

4) Rope Pushdowns 3 sets

04/04/11 - ME lower body

All weights are in kilo's

1) Good Mornings - Resting on pins at waist height, concentric only, with conventional deadlift stance
Weight    Reps    Sets
Bar           20        1
40             3         1
60             3         1
80             3         1
100           1         1
120           1         1 - belt, notch looser than squat
140           1         1
150           1         1
160           1         1
170           1         1
180           F         1 - broke it off pins a few inches

2) Glute-Ham-Raise 40 total reps bw only
25 reps done with greater ROM than last week
15 reps done with same ROM as last weeks

3) Seated GM 5x10
Weight    Reps    Sets
Bar           10        1
40            10         1
60            10         3

4) Straight leg decline situps, with plate behind head 5x10
Weight    Reps    Sets
Bw           10        1
5              10        1
10            10        1
15            10        1
5              10        1

5) Grippers Captain of Crush - done while resting from situps
#1 right and left - 10 reps
#2 right and left - 6 reps