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
Thursday 14 July 2011
Tuesday 12 July 2011
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.
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.
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 1 July 2011
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.
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
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
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