August 30, 2007 [speed day] squats and deadlift

August 30, 2007 [speed day] squats and deadlift

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

 

Narrow stance parallel box squats

9x2x85kgs

-no problem

 

Speed deads

8x1x90kgs

-no problem

 

Wide stance good mornings

3x10x80kgs

-was quite difficult, but was still able to maintain form so didn’t lower the load

 

Pullover

3x10x35lbs

-no problem

 

Bicep curls

3x10x20kgs

-no problem

 

Weighted abs

5x10x35lbs

-no problem, decided to increase weight, previously used 10kgs

 

Note:

August 29, 2007 [speed day] bench

August 29, 2007 [speed day] bench

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

 

Dumbbell press (7)

4x15x45lbs (60s rest)

-completed 3 sets, 4^th set only made 7 reps, didn’t think I could complete a set at first.

 

Speed bench (5)

2x3x45kgs close grip

3x3x45kgs regular grip

3x3x45kgs wide grip

-no problem

 

JM press (5)

3x10x25kgs

-no problem, could have gone to 27.5kgs

 

Supported rows (5)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-made it to 22 reps each arm, left arm fatigued much earlier but forced it anyway

 

Reverse grip curls (4)

3x8x25kgs

-no problem

 

Note:I think this was a good session.  Wasn’t confident at first about the 45lb dumbbell press.  But got through it.

August 26,2007 Max day deadlift

Focused on volume this time. Did 8 sets of triples @ 140kgs of low start deadlifts using two plates. Didn't used a belt this time. Coach said we try it for the first few sets without the belt just to see if my core lower back would hold up. It did, so we completed the rest of the sets without the belt. I used straps on starting with the third set though.

Assistance:
zercher squats 3 sets x 8 reps @ 60kgs
shrugs 3x8 @ 80lbs per arm
horizontal rows, neutral grip (using hammer strength machine) 3x8 @60kgs
leg tucks 5x12 using 10lb dumbell as weight

August 25,2007 Max day bench (New PR!)

Got a new PR today for the bench press. Broke previous best of 85kgs and got 90kgs today on the second try. The first try failed due to poor setup.

Assistance:
inclined bench press closed grip
-8sets triples @ 50kgs
triceps pushdown
single arm reverse flyes
wide grip bent over rows

August 23, 2007 [speed day] squats and deadlift

August 23, 2007 [speed day] squats and deadlift

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

 

Low box squats

9x2x72.5kgs (+2.5kgs [~+5%] should be +3.75kgs)

-no problem

 

Speed deads

10x1x72.5kgs (+2.5kgs [~+5%] should be +3.75kgs)

-no problem, used 75kgs instead of the planned 72.5kgs, the speed was there

 

Good mornings

3x10x60kgs

-no problem

 

Military press

4x8x30kgs

-no problem

 

Bicep curls

5x8x25kgs

-no problem except for some tightness on the left forearm

 

Weighted abs

5x10x10kgs

-no problem

 

Note:

 

August 22, 2007 [speed day] bench

August 22, 2007 [speed day] bench

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

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x52.5kgs (+2.5kgs ~+5%)

2 sets close grip

3 regular

3 wide

-no problem

 

Close grip bench (+2.5kgs ~+5%)

10x3x52.5kgs

-not as tight as I want my setup to be, struggling with last few sets

 

Bent over rows

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells

3x8x25lbs

-alternated between arms

 

Reverse curls

4x8x20kgs

-no problem

 

Flyes 2 failure minimum 20 reps

-no problem, made 30 reps @ 15lbs

 

Note:

 

max day august 20, 2007 deadlift

Very good workout today August 20, 2007.  Our goal for this session was to surpass the 160kgs low start deadlift we did last week.  We will be attempting 165.  The warmups were:

10repsx1setx60kgs - conventional stance

5x1x70kgs - low start from here on, two plates high

3x1x90kgs

going up to 155kgs

The warm up sets were fast.  I was feeling relaxed today and was thinking about the lift the night before. The 165kgs attempt was successful. Didn't feel any uneasiness.  The key was the quick setup, and aggressive attitude.  once setup is good and got my feet were it needs to be, I just pulled trying to get the pop off the bottom.  It worked just liked it did last week.  I took a 3 to 5 minute rest and coach added 5 kgs more.  We would be trying to do another PR at 170kgs.  Did the same routine and nailed the 170kgs again.  I think this is the first time I did two PRs on the same training session.  Thought I would not be able to lock it out but I got it.

 

Assistance:

round back good mornings 70kgs 3 sets of 8 reps each

narrow stance pull thrus 3x10

military press 3x8x30kgs, tried 40kgs but was just too tired

cable bicep curls 5x12

direct ab training 5x8 (total ab trainer)

 

Notes: my supplement regimen for the past two weeks (which seems to be working)

fish oil 3x a day after meals

gnc megamen twice daily 1 after bfast and 1 after dinner

BCAAs (Optimum Nutrition 2222 Amino softgels)

• during workouts 1 in the morning, 1 at lunch, two 15 to 30 minutes before session and two after, if session seems to be going beyond 1 hr I take 1 in the middle of the session.
• during non workout days 3 to 5 times

whey protein 1 scoop with skim milk in the morning with my breakfast, one again at night before sleeping

during workouts 1 serving (two scoops) 1 to 1.5 hrs before session, I observed that if I take it close to the session it gives me a bloated feeling.

August 16, 2007 [speed day] squats and deadlift

August 16, 2007 [speed day] squats and deadlift

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

 

Low box squats (6)

9x2x70kgs

-no problem, the speed was there

 

Speed deads (4)

10x1x70kgs

-no problem

 

Good mornings (6)

3x10

-did first set at 70kgs, brought it down to 60kgs to improve range of motion and properly hit hamstrings.

 

Military press (5)

4x8x25kgs

-no problem

 

Bicep curls (5)

5x8x25kgs

-no problem

 

Weighted abs (5)

5x10x10kgs

-no problem

 

Note: I think this is the start of new mini-cycle.

August 15, 2007 [speed day] bench

August 15, 2007 [speed day] bench

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

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x50kgs (6)

2 sets close grip

3 regular

3 wide

-speed was there, 45 seconds rest between sets

 

Close grip bench (5.5)

10x3x50kgs

-no problem, used 45 seconds rest

 

Bent over rows (5..5)

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells (4)

3x8x25lbs

-no problem, 60 seconds rest

 

Reverse curls (4)

4x8x20kgs

-no problem, 30 seconds rest

 

Flyes 2 failure minimum 20 reps (5)

2 rounds (47 and 30)

-no problem,

 

Note: Good workout overall.

 

 

August 9,2007 [speed day] squats and deadlift

August 9,2007 [speed day] squats and deadlift

 

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

 

Lowbox squats

8x3x85kgs (+2.5kgs +3% (should have been 5% but rounding down the load makes it around 3% increase))

-was quite slow today, but managed to complete required sets and reps

 

Speed deads

10x1x97.5kgs (+5kgs slightly more than 5%)

-no problem

 

Sited Good Mornings

3x8x85kgs (+2.5kgs +3% (should have been 5% but rounding down the load makes it around 3% increase))

-no problem

 

Shrugs

3x12x60kgs (+2reps, -10kgs)

-no problem

 

Bicep curls

5x10x20kgs

-no problem

 

Weighted abs

5x12x10kgs

-no problem

 

Note:

 

August 5, 2007 [Max day] squats and deadlift

Max day August 5, 2007

 

Low start deadlifts. Used two plates thus around 4 inches off the floor.  Did stiff-legged DL’s and low start deads with weight progressing from 50% to about 90% as warmup.  From then on did singles 140kgs -> 150kgs -> 155kgs.  Didn’t used straps!  My grip had finally caught up.  I can still remember last December 2006 when we attempted 130kgs regular deads my gripped gave out, thus it was a no lift.  I tried it again with straps and nailed it.  We stopped at 155kgs since my from was already starting to break.  on the 150-kgs lift my the barbell almost slipped of my right hand, we are not allowed to use chalk in the gym (it’s a commercial gym).  Key learnings I got from this is to be aggressive, proper setup always, and push off the floor with your heals, keep the bar as close to your body, if it needs to scrape your shins then so be it.

 

Sited good mornings. 50kgs 5 sets of 8 reps.

 

Pull thrus with wide stance and back as flat as possible.  The wide stance ensure that you are hitting your lower back. A narrow stance would have shifted the effort to the hamstrings.

 

Shrugs, used two 80lbs dumbbells. I used wrist straps for this. 3 sets of 10 reps.  Lean slightly forward and maintain a tight arch on the lower back. Elbows should be relaxed, your arms are merely hooks to attach  the dumbbell to.  Feel the contractions of your traps.

 

Circuit abs training (3 rounds)

45s bridge

Alternate leg raises – this one is a killer 10 counts per leg

Squirms -12 reps

August 4, 2007 [ Max day] bench

Max day august 4, 2007 bench

 

Succeeded in lifting 85kgs after two failed attempts.  Losing tightness as the bar goes down thus finding it difficult to push up even with leg drive.  Key learning is to maintain arch, and tension in everything.  One way of ensuring tightness is to grib the bar as tight as you can and imagine you are trying to spit the bar not bend it.  Trying to bend it makes my elbows go in.

 

Next was 2board presses.

 

Dips. Bodyweight dips for six followed by assisted dips for 10.  did 3 sets of this.

 

Cable push down targeting the lats and shoulders, arms straight up with the body at a 45 degree incline pull the cable down, make sure to initiate motion by retracting lats

 

Rear raises targeting the rear deltoids.

 

 

July 29, 2007 [max day] squats deadlift

High box squats

PR attempt

1x1x135kgs

 

Good mornings (narrow stance, locked knees)

3x10x60kgs

 

Pull thrus

5x8

 

Leg extensions

3x10

 

Swissball Bridge

Side bridge alternate side

August 2,2007 [speed day] squats and deadlift

August 2,2007 [speed day] squats and deadlift

 

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

 

Lowbox squats (6)

8x3x82.5kgs (+2.5kgs ~+2.5%)

-last reps of last three sets slower than rest, much better today than last week

 

Speed deads (4)

10x1x92.5kgs (+2.5kgs ~+2.5%)

-no problem

 

Sited Good Mornings (6)

3x8x82.5kgs (+2.5kgs ~+2.5%)

-much better today despite soreness from speed bench day training, I think it was the isometric hold that caused the soreness

 

Shrugs (5)

3x10x70kgs

-no problem

 

Bicep curls (5)

5x10x20kgs

-no problem, used 30 second rest between sets with moderate tempo

 

Weighted abs (5)

5x12x10kgs

-no problem, need to tweak this next time

 

Note:

 

August 1,2007 [speed day] bench

August 1,2007 [speed day] bench

 

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

 

Warmup

4x15x20 to 30lbs dumbbell

-used 25lbs

 

Speed bench (6)

2x3x57.5kgs close grip

3x3x57.5kgs normal grip

3x3x57.5kgs ultra wide grip

-better than last week

 

Isometric holds (6)

6x5x47.5kgs

-5sec hold

-no problem

 

French Press (5)

3x8x20kgs

-no problem

 

Bent over rows (5)

3x8x65kgs

-no problem

 

Bent over raises (4)

3x8x15lbs

-no problem

 

Cuban Press (5)

3x8x12lbs

-no problem

 

Bench Dips to failure (5)

3 sets body weight

-35,23,23

 

Note: overall today’s session was a lot better than last week.