20/03/11 - Sun, DE Bench Day...

Sunday -

1) DE Bench, alternating each set with a change in grip from 17", 26" and 32" (ie close, med and comp grip)
8 sets of 3 at 85kg

2) 4 board press 3x3
Weight    Reps     Sets
100          3           1
120          3           1
130          3           1

3) CG BP (in lue of db bp) 3x10
Weight    Reps     Sets
60             10         1
80             10         1
90              7          1

will prob change this to blast strap pushups.

4) Machine rows 3x10 increasing each set. Don't know what the weight is

5) Tricep pushdowns straight bar 4x12 increased weight each set.

18/03/11 - First time using the box...

Friday - Lower DE Day
n.b - all weights are in kilo's

1) DE Box Squat - Wide stance, to just below parallel.
Weight      Reps     Sets
Bar             10         1
40               2          1
60               2          1
100             1          1
140             2          10 - added suit with straps down, belt and shoes

this approx. 50-55% of my projected max, as have not done any lifting in this suit yet.
could be a little over.

2) DE Deadlifts 10x1
155kg for 10 sets of 1, no belt.

3) Reverse Hypers 3x10 body weight only

4) hanging bent knee leg raises 3x10

17/03/11 - Made my own box, to squat on...ie box squat

Homemade Box Squat....um..box,

Fairly easy to construct, I used the the pictures found on some website (citation needed), that allowed me to workout the basic shape of the box.  I then used the standard set by EliteFTS to wit the dimensions at 18"x18".  The height I was unsure about, so winged it (aim for over 10" to 20" or so high).

I have disected the construct into several phases:

Phase 1: Procure the materials

1) 2x6 at 18" length = 5

2) 2x6 at 14" length = 3 (I made a mistake with mine here, in that I got the wood cut to 16", incase it looks alittle off in the pictures)

3) 18x18" 1" = board (could only find 1", could use two if you wish, I used the leftover wood to allow for increased height as and when)

4) 3" nails (about a handfull, over 30 or so)

  

Phase 2: Construct the base

1) Put the three 14" (16" in my case) 2x6 parallel to each other, and use two 18" 2x6 for the top and bottom of the frame, work on one 18" length at a time, nailling each 14" board to it, I used 3 nails in for each end.

You should then end up with something that looks like this:

Sans untidy workshop/forge in background.

2) Lay flat and take the remaining 3 18" 2x6 and affix so they are in the same direction as the other 18" 2x6, thusly:



Underneath



Base's base



The base will be around 8", a bit too low for myself (I stand at about 6'3")

Phase 3: Raise the barn...er...height

Now take two of the 18x18 1" boards (or one if you managed to get 2" thick) and nail into place.



Completed, untidy, base



This is where my error is plain to see:

Phase 4: Use it....or lose it

Ain't it purdy, and well stacked...



Not a whole lotta room, but it works



Well that sums it up took about 3 hours, for all of the phases to be done.  Total cost ~£45, which ain't too bad.  The main cost was the MFC board, where I had to buy a whole sheet for the project, which was around £35, so if there's an cheaper option go for that.

Got nothing more to say but:

Ja na, Ciao, Au revoir, Auf Wiedersehen, Viszlát!,  Adios, Shalom, and Chin Chin

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


 

17/03/11 - Update for last month or so....

Last week was in France/Italy skiing. And leading up to it after my last competition consisted of high intensity interval training, practically every day.

Although my weight was 5kg or so more than last year (I have dropped 8kg-10kg for this holiday in 2-3months) and my fitness level was greater than prior, my fucked up knee, really ruined part of the trip, was able to ski hard all day though.

chao.

07/02/11 - Last session

Monday: 07/02/11

Bench medium grip (34" between pinkies) all paused
Weight      Reps      Sets
40kg           5            1
60kg           4            1
80kg           3            1
100kg         3            1
120kg         3            1 - at 9 RPE
125kg         3            1 - at a 10 RPE, which puts my 1rm at about ~137.5-140kg
100kg         9            1

Pullups/Chins/Pullups - 5/5/2

Stopped here.

Feel stronger in the bench than I have for a while, no squat as left knee is still very sore.

Won't train until the comp.

BTW, didn't eat anything today leading up to the training, but have eaten after ~300-500g of chicken, large pizza (with anchovies), cheescake (~500kcal), squid (one), 2 apples, few beers, and will prob have a couple of steak later ~350-500g worth.

 BW = 109kg 

Week 31/01/11 - Onwards

Tuesday - 01/02/11
Squat
60x5
100x5
140x3
Knee went as I sat down to put on my shoes. Right patella and quadracept tendon.

Bench - medium grip ~34" between pinkies
60x5
80x3
100x1
120x3
115x3

not great as I have done 120 for 5 with a extreme close grip before now.

Deadlift
60x3
100x1
140x1
180x1
220x1 - felt slow (but not max) so stopped here

Pullups - while training someone - 3 reps easy



Friday - 04/02/11
Right knee feels off, but otherwise....

Squat - to opener
60x7
60x3
100x2
140x1
180x1 - added belt
200x1 - a little high I think, and slow lock out. I think due to knee trouble

Bench - med grip
60x3
80x3
100x1
120x1
130x1

Deadlift
60x1
100x1
140x1
180x1
220x1
240x1 - easy

Tried new technique with deadlift, to wit, I moved closer to the bar, positioning the bar over the crease of my ankles, allowed for a smoother and shorter pull.

Body weight 110kg.
Food for the entire day prior to this session at 1700-1800 was one apple and a cup of coffee (first caffeine that I've had since the new year).

Food after, king prawns, scallopes, and 10 oz sirloin steak and alcohol ..need more...(food that is)