September 26, 2007 [speed day] squats and deadlift

September 26, 2007 [speed day] squats and deadlift

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

Low box squats (5)

8x2x77.5kgs [+7.5kgs ~10%]

-nice speed, focused on keeping chest out and avoiding drifting/leaning forward too much

Speed deads wide grip (5)

10x1x100kgs

-no problem

Pullover (5)

3x10x45lbs

-no problem

Dumbbell press (6)

3x8x45lbs

-no problem

Sited good mornings (6)

3x8x70kgs

-no problem, somebody was using the squat rack after I did the speed deads, so I finished the pullovers and press first

Volume abs (6)

3x12x27.5kgs cable crunch

Note: no major problem encountered.

September 25, 2007 [speed day] bench

September 25, 2007 [speed day] bench

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

Flat dumbbell press (7)

4x10x50lbs

-no problem, last set was really forced but got through with it.

Close grip bench press (5)

8x4x50kgs

-no problem

Bench dips (5)

3x25

-no problem, triceps fried after this

Bentover rows (6)

5x8x65kgs

-no problem, tried 70kgs but form was not good so I decided to reduce it to 65kgs

Upright rows (5)

3x10x50lbs (used static barbell)

-no problem

hammer curls (4)

3x10x25lbs

-no problem, did the reps simultaneously on both arms, should’ve done it alternate.

Note:

Max Day squats September 23, 2007

Worked up our way to 120kgs without belt.  Did doubles for 3-4 sets.  Can't remember :p  all I can remember was on the last set I did a triple.  Felt good throughout the exercise, had enough rest prior to training.  Had good depth and speed.

 

Assistance:

partial good mornings (80kgs) narrow stance

high inclined dumbell press (40lbs) focus was on the shoulders and traps

chinups

-able to get halfway through, biceps was the weak link

barbell shrugs @ 90kgs?

barbell curls 3x6x60lbs

Max Effort bench September 22, 2007

Failed in the PR attempts today @ 87.5 kgs.  We were aiming for 92.5kgs but got stuck at 87.5.  Root caused problem to improper setup.  For the past few weeks I've been trying to use a wider leg position.  It seems that my body structure can accomodate that technique.  My arch height was lower, minimal leg drive coming out of the hole, lack of stability since the weight shifts to my shoulder blades instead of the traps.  For the volume work I reverted back to my old leg stance.  Leg separation at the knees are just slightly wider than my shoulders.  The arch was higher and whole torso was stable, and the weight upon rack off was on the traps. Got though the volume work with no problems.

 

Assistance:

shifted to volume work

bench 5x5x70kgs

floor press 5x6x55lbs

wide grip cable rows

standing cable crossovers, elbows bent and maintain elbow angle throughout movement

lying triceps cross face extension

September 19, 2007 [speed day] bench

September 20, 2007 [speed day] bench

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

Speed bench 45kgs 9 sets

2 close

3 reg

3 wide

-no problem

Close grip bench 60kgs

5reps 6 sets

-no problem

French press

3x8x22.5kgs

-no problem

Supported rows

5x8repsx50lbs

-no problem, I could use hammer strength equipment for this

Bent over raises

3x10x20lbs

-no problem

Front raises

3x10xoly bar

-no problem, but was quite tired by this time

Reverse curls

3x8x22.5kgs

-no problem

Note:

September 20, 2007 [speed day] squats and deadlift

September 20, 2007 [speed day] squats and deadlift

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

Low box squats (5)

8x2x70kgs

-nice speed, focused on keeping chest out and avoiding drifting/leaning forward too much

Speed deads wide grip (5)

10x1x90kgs

-no problem

Sited gud mornings (6)

3x8x70kgs

-no problem

Pullover (5)

3x10x45lbs

-no problem

Dumbbell press (6)

3x8x45lbs

-my dumbbells suck!

Volume abs (6)

20 crunches

20 leg raises

15 squirms

Do for 3 rounds

Note: no major problem encountered.

Max Day squats September 17, 2007

Back Squats

6x3x110kgs

-didn't use belt.  Previously any load greater than 100kgs we automatically use a belt.  This time we tried without one on the first set, seeing that my form didn't break we continued with the rest of the sets without one.

 

Good mornings

3x8x70kgs

 

Lat pulldowns

-did a sort of pyramid set/rep scheme

 

Leg extensions

 

Preacher curls

3x8x40lbs

 

cable crunches (kneeling)

Max day bench September 15, 2007

Went for volume work today.  Tried to maintain arch and get leg drive going.  leg drive timing is often times off, either too early (the bar getting off the chest very slowly) or too late my butt seems to get off the bench.  If the leg drive is just right, the lift off the chest seems effort less.  I also have to figure out a way to prevent my shirt form slipping on the bench. When it slips I lose the tightness I initially got from the setup.

Bench Press

8x2x80kgs

Close grip bench press

5x5x60kgs

Low rows

Standing cable reverse flyes (hands at forehead level)

Dips

5x5

September 13, 2007 [speed day] squats and deadlift

September 13, 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)

9x2x85kgs

-no problem, wasn’t that fast out of the hole though

Speed deads (6.5)

10x1x110kgs

-no problem

Good mornings (bellow parallel, narrow stance) (6)

3x8x50kgs

-no problem, but wasn’t sure I was getting below parallel, but I think it was close though

Shoulder Press (5)

3x8x30kgs

-no problem

Side Laterals (5)

3x12x20lbs

-no problem

Curls (5)

3x10x22.5kgs

-no problem

Weighted abdominals (5)

5x12x15kgs

-no problem

Note: Another good session.  The caffeine helped a lot, felt awake.  The low light for the day was my lack of something to drink.  I was perspiring heavily (due to effort and temperature).  I usually have Gatorade or Pocari Sweat with 3 to 5 grams of Creatine which I drink through out the session.  I think I was really dehydrated since I had cramps the same night…damn! Won’t do that mistake again!

September 12, 2007 [speed day] bench

September 12, 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)

-first two sets no problem, 3^rd and 4^th made 12 reps, then did an extra set of 6 reps to fill in the required volume

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

JM press (4)

3x8x27.5kgs

-no problem

Supported rows (4)

5x8x45lbs

-no problem

Supported bent over raises (4)

3x8x20lbs

-no problem

Lying dumbbell extension (4)

1 set to failure, 20lbs per arm

-no problem (made 25 reps)

Reverse grip curls (4)

3x8x25kgs

-no problem

Note: Good training today.  Low back discomfort didn’t bother me.

Max Day deadlift September 9, 2007

Good training today.  Broke previous PR of 170kgs in the low start deadlift.  Got 175kgs today.  The warmup was crucial, it was just enough to give me a confidence boost and activate my CNS.

 

Assistance:

Good mornings (narrow stance, low bar, toes pointing forward)

- went heavy today 5 sets of 6 reps @ 80kgs

Vertical Pull

Clean and Press @ 40kgs 6 sets of 4reps

Max day September 8, 2007 bench

Had an off day today.  Twice failed to clear 87.5kgs.  We made up for it in volume.

 

warmup before max attempts

dumbell press 3x12@30lbs

bench press worked up to 87.5kgs

 

7 sets of triples @ 70kgs bench press

dumbell bench press @50lbs 3 sets of 8 reps

cable press downs

-3x10

bent over rows, close supine grip

-1x10x40kgs

-3x8x60kgs

cable single arm press down

-2 sets of 25 reps per arm

bent over lateral raises, upper arm parallel to shoulders

-3x8x25lbs

September 5, 2007 [speed day] squats and deadlift

September 5, 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 (5)

9x2x87.5kgs

-no problem, felt light today

Speed deads (4)

8x1x90kgs

-no problem

Wide stance good mornings (5)

3x10x80kgs

-better form today than last week

Pullover (6)

3x10x35lbs try 45lbs?

-used 45llbs, no problem

Bicep curls (5)

3x10x20kgs

-no problem

Weighted abs (5)

5x10x35lbs

-no problem

Note: Moved training to Wednesday just for this week since I have a work related activity tomorrow.

September 4, 2007 [speed day] bench

September 4, 2007 [speed day] bench

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

 

Dumbbell press (6)

4x15x45lbs (60s rest)

-made only 3 sets, forgot the cheat sheet J

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

 

JM press (5)

3x8x27.5kgs

-no problem

 

Supported rows (6)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-no problem

 

Reverse grip curls (4)

3x8x25kgs

-did 4 sets of 10 reps bicep curls instead

 

Note:

Max day squats and deadlift September 2, 2007

Worked up to 172.5kgs or a PR attempt for low start deadlifts using two boards.  Made 170kgs though.

 

Assistance:

RDL 10x3x75kgs

reverse hyper extensions (need to buy ankle weights)

lat pulldown suppinated grip 25kgs per side

leg lifts on roman chair

barbell shrugs

Max day bench September 1, 2007

Attempted to lift 92.5kgs to break PR of 90kgs set last week, but failed tried twice.  Got 85kgs though.  Would try again next week.

 

Assistance:

two board press, competition grip 8x3 x 70kgs

unassisted dips 6 reps, assisted dips superset 5 reps  (did three rounds, last round did 10 assisted dips)

Face pulls 3x12

horizontal rows (using machine) 3x8

reverse curl 3x10