New blog posts

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

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. 

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.

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.


   

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

    

Training - Wed (Light/Med) - 22/06/11

Using a thick bar to train the grip more and restrict the weight that can be used.

Thick bar used in axel work, the weight is not included below.  Bar weight is 8.2kg

1) Axel Clean and Press (strict press) 5 rep max  (cleaned every rep)
Weight   Reps   Sets
20            7         1
40            5         1
60            5         1
70            5         1 (around 78-79kg, not too bad considering trained yesterday)   

2) Squats
Weight   Reps   Sets
60            5         1
100          5         1
140          5         1
140          5         1

3) TB SLDL
Weight   Reps   Sets
40            8         1
80            8         1
100          8         1 - grip is sh*t

4) TB Curls
Weight   Reps   Sets
10            10       1
20            10       1
30            10       1

Training - Tuesday - Light - 21/06/11

1) Neck work
Back - 15kg x20reps
Front - 15kg x20reps

2) Dips 4x8
Weight   Reps   Sets
Bw           8         1
5              8         1
10            8         1
15            8         1 - not going too heavy for a few weeks until adapted to the addtional day

3a) Pullups (alt with seated calves)
Bw - 5/5/5/5

3b) Seated Calves
25kg - 30reps x1
20kg - 70reps done in 3 sets

4) Standing Calf raises
Weight   Reps   Sets
95            10       1
102.5       10       1
110          10       1
117.5       10       1
125           8        1
132.5       10       1
140           8        1 - excuse the retard weight increases, this is what is written on the plate stack.