July 26,2007 [speed day] squats and deadlift

July 26,2007 [speed day] squats and deadlift

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Lowbox squats (7)

8x3x80kgs

-completed the sets but was quite difficult

 

Speed deads (4)

10x1x90kgs

-no problem

 

Sited Good Mornings (7)

3x8x80kgs

-completed the sets but form was questionable, used bench to sit down on but the cushion isn’t hard enough.

 

Shrugs (5)

3x10x70kgs

-no problem

 

Bicep curls (5)

5x10x20kgs

-no problem

 

Weighted abs (5)

5x12x10kgs

-no problem

 

Note:

July 25,2007 [speed day] bench

July 25,2007 [speed day] bench

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Warmup (5)

4x15x20 to 30lbs dumbbell

-used around 27lbs

 

Speed bench (7)

2x3x55kgs close grip

3x3x55kgs normal grip

3x3x55kgs ultra wide grip

-it was slow

 

Isometric holds (6)

6x5x55kgs

-5sec hold

-reduced weight to 40kgs then brought up to 45kgs.  55kgs was too heavy to hold against the pin.

 

French Press (5)

3x8x20kgs

-no problem

 

Bent over rows (5)

3x8x65kgs

-no problem

 

Bent over raises (5)

3x8x15lbs

-no problem

 

Cuban Press (5)

3x8x12lbs

-no problem

 

Bench Dips to failure (4)

3 sets body weight

-no problem

 

Note:

 

revamping my supps

For the past month I haven't been diligent with my supplementation regimen. Could this be affecting my lifts? As you may have known my deads have stagnated, I think my squats too, though my bench went up by 7.5kgs. I listed below my old supplementation schedule

Glutamine 2-3 grams every morning and before going to bed (have stopped for the past few weeks)
GNC MegaMen Sport 1 after breakfast and 1 after dinner
GNC Omega Complex 1 in the morning and 1 at night

It may just be a coincidence but during the time I posted my 165PR in the deads I was supplementing on Omega Complex. I need to revise my supplementation for the next cycle. Here are what I intend to do.

Glutamine same as old
GNC MegaMen Sport same as old
add BCAAs
add Fish Oils
bring back Creatine (have stopped this for a year now)

I am still complating if I would add the three at once or pace them in. Start with the creatine for the next two weeks, then the Fish Oils, and then the BCAAs just to see if there are any marked improvements to my physique and performance.

Rest

I am taking some rest this week. Come to think of it, since last January, this is my first break from training. Let's just consider this as offloading. Did a bench PR attempt last Sunday (85kg). Failed thrice. Hope to get to 90kgs next cycle.

July 13,2007 [speed day] bench

July 13,2007 [speed day] bench

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Speed bench (5)

9x3x52.5kgs (+2.5kgs [+5%]) (45s)

-plan was to increase by 2.5% only (+1.25kgs)

-no problem

 

Close grip bench (7)

3x8x62.5kgs (+5kgs [~+5%]) (120s)

-plan was to increase by 2.5% only (+1.5kgs)

-8 on first, 7 on 2^nd and 3^rd, pins saved me on the second

 

One arm row (6)

3x10x45lbs (+5lbs) (60s)

-no problem

 

Pullovers (4)

3x10x30lbs (60s)

-no problem

 

Reverse flyes (5)

4x12x15lbs (60s)

-no problem

 

Bench dips to failure (5)

2 sets (bodyweight + 5kg plate) (90s)

1x30

1x20

-no problem

 

Note: slept for a few minutes before training, consumed gatorade with 3mg of Creatine during training, 2 scoops Impact whey + 200ml skimmed milk post workout.

 

July 11, 2007 [speed day] squat and deadlift

July 11, 2007 [speed day] squat and deadlift

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

High box squats

9x2x85kgs (+5kgs [~+5%]) (45s)

-no problem, felt light today though not easy, had enough rest past few days

 

Low start speed deadlifts (60s)

10x1x95kgs (+5kgs [~+5%])

-no problem, used 1 plate (~2”) and 20kg plates

 

Zercher squats (90s)

3x8x50kgs

-no problem

 

Weighted situps (30s)

3x12x10kgs

-no problem

 

Leg raise (30s)

5x15

-no problem

 

Barbell curls (60s)

3x10x22.5kgs

-no problem

 

Note: training lasted ~70 minutes, drank cold Pocari Sweat during workout and 2 scoops imapact whey in 200ml of skimmed milk post workout.  Took a 30 minute nap before before training.

 

July 8, 2007 [max day] squats and deadlift

July 8, 2007 [max day] squats and deadlift

 

Sets x reps x weight

 

Deadlift

1xall outx160kgs

-got 4 reps

 

Low start deadlift (3 plates)

5x6x100kgs

-no problem

 

Zercher squats

3x6x50kgs

-no problem, quad dominant exercise

 

Total abdominal

5x10

-no problem

 

July 9, 2007 [max day] bench

July 9, 2007 [max day] bench

 

Sets x reps x weight

 

Bench

5x3x75kgs

-no problem, need to work on timing of leg push and speed of bar’s descent

 

Barbell floor press

5x5x50kgs

-no problem, with pause at the bottom

 

Dips (toes pointing down to focus on triceps)

3x5xbodyweight

-was quite difficult since my triceps still fatigued from the floor press

 

Close grip (palms facing each other) lat pulldown

3x10x?

-no problem

 

Cuban press

3x10x10lbs

-no problem

 

Note:

 

 

July 05,2007 [speed day] bench

July 05,2007 [speed day] bench

Sets x reps x weight

Speed bench

9x3x50kgs (+2.5kgs [~+7.5%])

-no problem

Close grip bench

3x8x60kgs (+5kgs [~+7.5%])

-made only 6 reps on 2^nd set and 7 on 3rd

One arm row

3x10x40lbs

-no problem

Pullovers

3x10x30lbs

-no problem

Reverse flyes

4x12x15lbs

-no problem

Bench dips to failure

2 sets (bodyweight + 5kg plate)

-no problem

Note: felt quite tired today even though I had some sleep before the training

July 04, 2007 [speed day] squats and deadlift

Sets x reps x weight

High box squats

9x2x80kgs (+2.5kgs [~+5%])

-no problem, but felt heavy

Low start speed deadlifts

10x1x90kgs (+5kgs [~+5%])

-no problem, used 1 plate (~2”) and 20kg plates, took video to assess form

Zercher squats

3x8x50kgs

-slight uneasiness on the right knee

Weighted situps

3x12x10kgs

-no problem

Leg raise

5x15

-no problem

Barbell curls

3x10x22.5kgs

-no problem

Note:

July 1, 2007 [max day] bench

July 1, 2007 [max day] bench

Sets x reps x weight

Bench

6x5x65kgs

-no problem, but my shirt was slipping on the bench (perspiration) can’t use chalk though since the gym does not allow it

Close grip bench

8x3x40kgs

-no problem

Cable reverse flyes

3x10

-no problem

Front raise then side

3x8x15lbs

-no problem

Note:

June 30, 2007 [max day] squats and deadlift

June 30, 2007 [max day] squats and deadlift

Sets x reps x weight

Deadlift

5x3x150kgs

-still having problems with my form, could it be flexibility issues we have here?

Low start deadlift (3 plates)

5x6x80kgs

-no problem, speed was good, done to teach me to set up lower on my regular deads

Pull Thrus

3x10

-no problem

Leg press

3x10

-no problem, to balance out legs

Hanging leg raise

5x10

-no problem

June 28,2007 [speed day] bench

June 28,2007 [speed day] bench

Sets x reps x weight

Speed bench (5)

9x3x47.5kgs

-no problem

Close grip bench (6)

3x8x55kgs

-no problem

One arm row (5)

3x10x40lbs

-no problem

Pullovers (4)

3x10x30lbs

-no problem

Reverse flyes (6)

4x12x15lbs

-no problem

Bench dips to failure (5)

2 sets (bodyweight + 5kg plate)

-no problem

Note: good training today