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.