Wednesday - 08/12/10
Bench
Weight Reps Sets
90kg 3 1
105kg 3 1
117.5kg 6 1
CG (index on shiny bit)
Weight Reps Sets
85kg 10 1
80kg 8 1
75kg 10 1
70kg 10 1
65kg 10 1
Cable rows
5x10 increase weight on each set
___________________________________________
Friday - 10/12/10
1) Squat
Weight Reps Sets
60kg 5 1
80kg 4 1
100kg 3 1
125kg 3 1
145kg 3 1 - added belt
165kg 3 1
185kg 5 1 - added wraps
2) Squats 5x10
Weight Reps Sets
80kg 10 5
3) 1-leg curl
4 sets of 10 each leg, weights not important, that and I'm bored...
4) Neck harness and plate on forehead lifts
decided to add one set for back and front of neck.
Back = 10kg x 15 reps
Front = 10kg x 12 reps
Thursday, 16 December 2010
Tuesday, 7 December 2010
Week 2: Press n Dead
Week 3x3
Sunday 5/12/10: Press
Warmup - guess what...snow shovelling...ha not this time, just some rope jumping.
1) Press
Weight Reps Sets
30kg 5 1
40kg 5 1
50kg 3 1
55kg 3 1
62.5kg 3 1
70kg 6 1
Next supersetted Dips with Chins
2) Dips
~33 in total
3) Chins
~25 in tot.
Conditioning,
30mins of snow and ice shovelling.
---------------------------------------
Monday 6/12/10: Dead
1) Deadlift
Weight Reps Sets
60kg 5 1
100kg 5 1
130kg 3 1
150kg 3 1
180kg 3 1
200kg 3 1
230kg 3 1
2) Good Mornings
Weight Reps Sets
60kg 10 5
3) Decline (plate behind head) Situps
Weight Reps Sets
5kg 15 1
5kg 10 1
5kg 7 1
Sunday 5/12/10: Press
Warmup - guess what...snow shovelling...ha not this time, just some rope jumping.
1) Press
Weight Reps Sets
30kg 5 1
40kg 5 1
50kg 3 1
55kg 3 1
62.5kg 3 1
70kg 6 1
Next supersetted Dips with Chins
2) Dips
~33 in total
3) Chins
~25 in tot.
Conditioning,
30mins of snow and ice shovelling.
---------------------------------------
Monday 6/12/10: Dead
1) Deadlift
Weight Reps Sets
60kg 5 1
100kg 5 1
130kg 3 1
150kg 3 1
180kg 3 1
200kg 3 1
230kg 3 1
2) Good Mornings
Weight Reps Sets
60kg 10 5
3) Decline (plate behind head) Situps
Weight Reps Sets
5kg 15 1
5kg 10 1
5kg 7 1
Past two sessions..
Wednesday 01/12/10: Bench
Warmup- Shovelling snow. 30mins-1hr
1) Bench Press
Weight Reps Sets
85kg 5 1
100kg 5 1
110kg 7 1
2) CG Bench 3-5x10reps
Weight Reps Sets
80kg 10 1
75kg 10 1
70kg 10 1
65kg 10 1
60kg 10 1
3) Cable Rows
5 sets of 10 - at some weight....who cares...
Conditioning - 1-2 mile hike up very steep hill in the snow, carrying supplies for my G'dad.
n.b. post workout consumed ~ 1/2-1 pt of whiskey (good scotch) with cafferys chasers. (Floated back home)
------------------------------------------------------------------------
Friday 03/12/10: Squat
Warmup 1hr of snow shoveling (btw the snow is about a foot and a half deep here)
1) Squat
Weight Reps Sets
135kg 5 1
155kg 5 1
175kg 5 1
Only equipment was a belt.
2) Squat (lighter for higher reps)
Weight Reps Sets
120kg 10 1
110kg 10 1 - developing a tension headache, caused by and old injury in upper back.
60kg 10 1 - despite massive drop in weight, headache got worse
3) 1 legged curls
Weight Reps Sets
25lb 10 2 (both legs)
Warmup- Shovelling snow. 30mins-1hr
1) Bench Press
Weight Reps Sets
85kg 5 1
100kg 5 1
110kg 7 1
2) CG Bench 3-5x10reps
Weight Reps Sets
80kg 10 1
75kg 10 1
70kg 10 1
65kg 10 1
60kg 10 1
3) Cable Rows
5 sets of 10 - at some weight....who cares...
Conditioning - 1-2 mile hike up very steep hill in the snow, carrying supplies for my G'dad.
n.b. post workout consumed ~ 1/2-1 pt of whiskey (good scotch) with cafferys chasers. (Floated back home)
------------------------------------------------------------------------
Friday 03/12/10: Squat
Warmup 1hr of snow shoveling (btw the snow is about a foot and a half deep here)
1) Squat
Weight Reps Sets
135kg 5 1
155kg 5 1
175kg 5 1
Only equipment was a belt.
2) Squat (lighter for higher reps)
Weight Reps Sets
120kg 10 1
110kg 10 1 - developing a tension headache, caused by and old injury in upper back.
60kg 10 1 - despite massive drop in weight, headache got worse
3) 1 legged curls
Weight Reps Sets
25lb 10 2 (both legs)
Tuesday, 30 November 2010
New Goal....531...Skiing
Decided to use Wendlers 531 for a few months, due to the fact I have a skiing holiday in early march I need to work on my overall fitness, but keep my strength growing, and the higher reps he suggests will help bring my endurance back up.
This I will proceed with this for 3 months and on the last cycle I will test to see if my lifts have increased.
I have but 14-15 weeks to get fit enough that running with my ski boots and skis (with 2-4 ltrs of water in my bag) while being around 18 stone, won't affect me unduly.
The template I will use is:
Sunday = Overhead Press (been well over two months since I even attempted this ex.)
Assistance ex (no more than two, though this doesnt include restoration and prevention ie Neck work)
Monday = Deadlift
Assistance ex. (two here as well)
Conditioning (Hill sprints, build up to 20 at least)
Wednesday = Bench Press
(as on dead day)
Friday = Squat
(as before)
Saturday = Optional - long dog walk with hill sprints etc
I will include the first two days below:
Sunday 28/11/10
Warmup - Shovel snow out of carpark.
1)Oh Press:
Weight Reps Sets
30kg 5 1
40kg 5 1
45kg 3 1 - end of warm up
50kg 5 1
60kg 5 1
65kg 7 1
2)Dips bodyweigh only for now = 3 sets of 6/7/6 reps
3)Chinups (superset with dips) = 3 sets of 5/4/3 reps
No conditioning as have deadlifts tomorrow.
Monday 29/11/10
Warmup - 5mins of rope skipping in the snow.
1) Deadlift
Weight Reps Sets
100kg 5 1
120kg 5 1
140kg 3 1 - end of warm up, added belt for working sets
160kg 5 1
190kg 5 1
215kg 5 1 - Could have easily got 8-10 reps, but felt as 1st week back to take it easy, where my lower back is concerned.
2) Good Mornings
Weight Reps Sets
60kg 10 3 - Again could have gone for 5 sets but wanted to ease into it.
3) Decline situps, plate behind head
Weight Reps Sets
10kg 15 1
5kg 5 1 - dont have enough endurance here yet, prob cause for the past 3 months the only ab work I did was one set at the end of the week.
4) Conditioning
Hill sprints ~ 100mtrs
total number = 3 runs.
will be able to increase this every session hopefully.
n.b thinking it might be woth buying one of those air resrictors that simulate a thinner atmosphere, but Ill use it for the last month of training.
This I will proceed with this for 3 months and on the last cycle I will test to see if my lifts have increased.
I have but 14-15 weeks to get fit enough that running with my ski boots and skis (with 2-4 ltrs of water in my bag) while being around 18 stone, won't affect me unduly.
The template I will use is:
Sunday = Overhead Press (been well over two months since I even attempted this ex.)
Assistance ex (no more than two, though this doesnt include restoration and prevention ie Neck work)
Monday = Deadlift
Assistance ex. (two here as well)
Conditioning (Hill sprints, build up to 20 at least)
Wednesday = Bench Press
(as on dead day)
Friday = Squat
(as before)
Saturday = Optional - long dog walk with hill sprints etc
I will include the first two days below:
Sunday 28/11/10
Warmup - Shovel snow out of carpark.
1)Oh Press:
Weight Reps Sets
30kg 5 1
40kg 5 1
45kg 3 1 - end of warm up
50kg 5 1
60kg 5 1
65kg 7 1
2)Dips bodyweigh only for now = 3 sets of 6/7/6 reps
3)Chinups (superset with dips) = 3 sets of 5/4/3 reps
No conditioning as have deadlifts tomorrow.
Monday 29/11/10
Warmup - 5mins of rope skipping in the snow.
1) Deadlift
Weight Reps Sets
100kg 5 1
120kg 5 1
140kg 3 1 - end of warm up, added belt for working sets
160kg 5 1
190kg 5 1
215kg 5 1 - Could have easily got 8-10 reps, but felt as 1st week back to take it easy, where my lower back is concerned.
2) Good Mornings
Weight Reps Sets
60kg 10 3 - Again could have gone for 5 sets but wanted to ease into it.
3) Decline situps, plate behind head
Weight Reps Sets
10kg 15 1
5kg 5 1 - dont have enough endurance here yet, prob cause for the past 3 months the only ab work I did was one set at the end of the week.
4) Conditioning
Hill sprints ~ 100mtrs
total number = 3 runs.
will be able to increase this every session hopefully.
n.b thinking it might be woth buying one of those air resrictors that simulate a thinner atmosphere, but Ill use it for the last month of training.
Thursday, 25 November 2010
Monday, 22 November 2010
Car Crash, And Competitions...
Right where to start off...
I'm writing this now the day after the competition.
A week ago I was involved in a collision that has written her car off and probably mine (still waiting for the call).
I thought all I had was whiplash to the neck and a wrenched trap...how wrong I was...while at the comp we where getting the rack hights for the bench, so I set up and boom, my lower back seized up.
So throughout the comp to combat the cramping, I was taking alot of high dose mineral tablets, and about 2 gallons of fluid.
Lifts were:
Squat (knee wraps and belt) (we were rushed as there was only 5 lifters in our flight)
1st Attempt: 200kg
2nd Attempt: 220kg
3rd Attempt: 230kg (new pb in or out of comp)...but very hard...hands where cramping after...
All squats where good and deep (and passed)
Bench (wrist wraps only)
1st Attempt: 120kg (grabbed the bar off center) Pass
2nd Attempt: 140kg Failed to lockout
3rd Attempt: 140kg Passed (had to arch more, forcing me to endure a seized up back while focusing on the press)
Deadlift
1st Attempt: 250kg (easy)
2nd Attempt: 290kg (fail, got it to knees)
3rd Attempt: 290kg (fail, as last one)
With hindsight I should have ignored the bet and gone for 272.5kg for second and definatly get that, then try for 280kg. The end result would have been the same regarding the money, but new comp pbs on all lifts.
Will post the comp video of this sometime in next week or so...
I'm writing this now the day after the competition.
A week ago I was involved in a collision that has written her car off and probably mine (still waiting for the call).
I thought all I had was whiplash to the neck and a wrenched trap...how wrong I was...while at the comp we where getting the rack hights for the bench, so I set up and boom, my lower back seized up.
So throughout the comp to combat the cramping, I was taking alot of high dose mineral tablets, and about 2 gallons of fluid.
Lifts were:
Squat (knee wraps and belt) (we were rushed as there was only 5 lifters in our flight)
1st Attempt: 200kg
2nd Attempt: 220kg
3rd Attempt: 230kg (new pb in or out of comp)...but very hard...hands where cramping after...
All squats where good and deep (and passed)
Bench (wrist wraps only)
1st Attempt: 120kg (grabbed the bar off center) Pass
2nd Attempt: 140kg Failed to lockout
3rd Attempt: 140kg Passed (had to arch more, forcing me to endure a seized up back while focusing on the press)
Deadlift
1st Attempt: 250kg (easy)
2nd Attempt: 290kg (fail, got it to knees)
3rd Attempt: 290kg (fail, as last one)
With hindsight I should have ignored the bet and gone for 272.5kg for second and definatly get that, then try for 280kg. The end result would have been the same regarding the money, but new comp pbs on all lifts.
Will post the comp video of this sometime in next week or so...
Thursday, 11 November 2010
8-10/11/10 - Sqwat n bench
http://www.youtube.com/watch?v=QY1yKh2MshI
Monday 8/11/10 - Squat
Weight Reps Sets
60kg 5 1
60kg 4 1
100kg 3 1
140kg 2 1
180kg 1 1 - added belt, unitard/singlet, and shoes
200kg 1 1 - added wrist and knee wraps (last warmup)
220kg 1 2 - very fast and strong
assistance ex. - on a whim did some lat pulldowns, not sure why
Weight Reps Sets
50kg 12 1
55kg 10 1
64kg 6 1
Wednesday 10/11/10 - Bench
Warmup (all wide comp grip)
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
Worksets
Weight Reps Sets
140kg 1 6 - I alternated between wide and medium grip to find strongest grip.
Videos for last week and this will be posted shortly....maybe
Monday 8/11/10 - Squat
Weight Reps Sets
60kg 5 1
60kg 4 1
100kg 3 1
140kg 2 1
180kg 1 1 - added belt, unitard/singlet, and shoes
200kg 1 1 - added wrist and knee wraps (last warmup)
220kg 1 2 - very fast and strong
assistance ex. - on a whim did some lat pulldowns, not sure why
Weight Reps Sets
50kg 12 1
55kg 10 1
64kg 6 1
Wednesday 10/11/10 - Bench
Warmup (all wide comp grip)
Weight Reps Sets
60kg 5 1
80kg 3 1
100kg 3 1
120kg 1 1
Worksets
Weight Reps Sets
140kg 1 6 - I alternated between wide and medium grip to find strongest grip.
Videos for last week and this will be posted shortly....maybe
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