16/03/11 - First training session back..

Will be competiting on the 14th of May, so that gives me 9 weeks (which includes the remaining of this week).

I will be lifting equipped (IPF standard, ie in single ply), in a very old Titan Fury bench shirt (touched 100kg to chest with ease last night), an Inzer Hardcore squat suit (newish). 

Tried using the squat suit during a deadlift session, a few weeks before my holiday, but it is just a hinderance.  Far too much effort to reach the bar, and then fights against me when I try to lock out, So could be good to train to lockout raw?

Anyway....

Decided to use the method written by Matt Rhodes to get used to the shirt, ie three weeks in 1 out.
Found here = http://www.elitefts.com/documents/bench_shirt_training.htm
Prob will alter it slightly for myself, as will not have 12 weeks but 8 to train.


Wednesday - 16-03-11
All weights are in kg unless stated otherwise
Upper ME
1) Floor Press, Close grip with pause at bottom (ME excerise)
Weight      Reps       Sets
Bar            ?lots         1
40               3            1
60               3            1
80               3            1
100             1            1
110             1            1
120             1            1
125             1            1
127.5          1            1
130             1            1
132.5          1            1  - form was getting bad, raising myself up

2) Shirt bench Comp grip (not anywhere near max effort, just done to learn the shirt)
Weight      Reps       Sets
100             3             1 - loose, but touched chest very easily on all reps
120             3             1
140             3             1 - held breath for entire set, very easy.

3) Lockout - Board press prob ~4 board (ish), with medium grip
Weight      Reps       Sets
100             4             1
120             5             2

 4) Machine rows 3x8 at #14 (whatever that is)

5) One arm db press (strict) 3x8
23kg db - 10/8/8

6) barbell curls
bar x8
50x5
hammercurls 23x6