Shooting for PR

July 21, 2009 max deads

2009-07-21T18:24:00.000-07:00

July 21, 2009 max deads
max effort deads no belt
-maxed @135kgs, @ 130 legs buckled slightly inward

accessory depends on where i failed
wide stance gud mornings @50kgs
Reverse hyper extension 3x12
Lat pulldown 8x4@65kgs

ab work
-5x20 standing cable crunches

July 19, 2009 prep work

2009-07-19T01:49:00.000-07:00

July 19, 2009 prep work
close grip bench, explosive 5x8
Cross face extensions 3x10 @20lbs
Dips superman style 5x5
bent over rows overhand grip 3x10 @50kgs
low row leaning forward 4x6 @ 40kgs
cross cable reverse flyes up-down light 25lbs? 3x10
Bentover lat

Box squats 8x2 (start of cycle)

2009-07-18T09:11:00.000-07:00

Week 1 - July 18, 2009 - Squats and deadlifts

Box squats 8x2 @60kgs
speed dls 6x1 100kgs
back extensions 3x12
Lat pulldowns, wide grip 5x8 @55kgs
Cable shrugs heavy 5x3 190lbs?
Abs
-kneeling cable crunches @30kgs

Front squats

2009-07-16T20:34:00.000-07:00

Front squats - 6x2 @57.5
rdl - 6x5 @70kgs
pull throughs 3x10 @22.5kgs
lat pulldown close close grip grip 3x8 @60kgs
Heavy shrugs barbell try >90 kgs for 3 to 5 reps hold at top, did 5x6

ab circuit
-heavy standing crunches

Attachment includes the note

Db press incline

2009-07-12T07:09:00.000-07:00

Db press incline, go heavy 5x5 @45lbs
skull crushers 10x3 flat bench @20kgs
supported rows 6x4
face pulls 1 set of 16 at 20kgs
dips bw 5x5
front raise + w raises + bent over lateral raises 12x3 use light weight @ 10lbs
Finisher tricep pressdown 100 used cable machine for this

Metabolic workout

2009-07-10T08:04:00.000-07:00

Power cleans - was able to watch starting strength (power cleans). Great deal of instructions there.

super sets 3 to 5 rnds
a1)db press 45 lbs each
a2)single arm rows 50 lbs

b1)single leg deads 30lbs
b2)bulgarian squats 30lbs each arm

c1)db overhead pres 30 lbs each arm
c2)db high pulls 20 lbs each arm

Mobile posting test!

2009-07-06T20:22:00.000-07:00

This is just a test

July 5, 2009 Squat and Deadlift

2009-07-05T01:17:00.001-07:00

July 5, 2009 Squat and Deadlift

front box squats 8x2 @ 50kgs

avoiding bands for now, sticking to the basics as I try to recover. I hurt my back last year and wasn't really pushing that much with regards to squats and deads. Chose front squats to change things a bit, forcing me to keep a more upright torso. Would be sticking to front squats for the next three weeks and hope to push max to 70 to 80kg range.

deadlift off blocks, Max

progression

70kgs 1x8
80kgs 1x4
90kgs 1x2
105kgs 1x1
115kgs 1x1
130kgs 1x1
135kgs 1x1

good mornings 5x5 @55kgs

shoulder width stance

lat pulldowns 8x4 @ 60kgs

negative chin ups 3x3 5sec. count

weighted sit ups 3x12 @15kgs

July 4, 2009 Bench [speed day]

2009-07-04T23:54:00.001-07:00

July 4, 2009 Bench [speed day]

Speed bench 6x3 @ 45kgs + light bands (looped at higher portion of bench)

started with the bnd on the lower portion of bench, but it was too slow. Moved the band higher and it was okay.

Close grip, foam press

worked up until 95kgs and decided to stop, though I think I could make 100 or 105kgs.

JM press dumbells 12x5 @ 25lbs per arm

Supported Rows 8x4 @ 40kgs

used cable machine

Face Pulls 10x5 @ 20kgs.

moderate tempo with slight pause at max contraction.

Finisher, 20 sec. work 40 sec rest, as many push ups as possible

2009-07-02T02:26:00.000-07:00

I'm back training! Haven't sold my gym equipment yet, blame it on the shitty financial crisis. Anyway, I started today with box squats and speed deadlifts, but got to cut my training short since I have to go home. I would be posting my training plan in the coming weeks.

for sale gym equipment

2009-05-18T19:33:00.001-07:00

Sad to say it but I am selling my home gym due to some unfortunate life changing event. They had served me very well in achieving my goals. Rest assured I'll still be pursuing my strength goals, though in less than ideal setup. Hope these tools would help you with your own goals.
(better pictures would be provided later and other items would be posted soon)

for sale gym equipment
1pc - Power Cage - P11,000

rubber coated plates (2" bore) for olympic bar (P70/kg)
2pcs. - 20kgs - P2800
2pcs - 15kgs - P2100
2pcs - 10kgs - P1400
2pcs -   5kgs - P700
2pcs -   2.5kgs - P350
2pcs -   1.5kgs - P210

power grab olympic plates (P60/kg)
2pcs - 15kgs - P1800
2pcs - 10kgs - P1200
2pcs - 5kgs - P600

1 pc. olympic bar - P3,000
(image for olympic bar only)

Heavy Duty Utility Bench (red) - P9000

Heavy Duty Flat Bench (grey) - P3500
(picture to follow)

T-Nation.com | Pimp Your Workouts With These 4 Simple Tricks

2009-03-08T21:10:00.000-07:00

T-Nation.com | Pimp Your Workouts With These 4 Simple Tricks: "Your nervous system has direct control over your muscles. Problem is, many of us walk into the gym in a daze, either straight from work or right out of bed. Well, if you're half asleep, so is your nervous system. This severely impedes your ability to generate maximum force with each exercise. In other words, a lazy nervous system keeps you from recruiting more muscle fibers.

The good news is there's an easy fix to this problem. Here's what you should do to fire up your nervous system:

Jump rope for 1 minute
Rest for 15 seconds
*Run at top speed for 10 seconds
Rest 15 seconds
Hang from a pull-up bar for 15 seconds

*If there's no room to run, perform maximal bodyweight jump squats for 10 seconds.

These three simple exercises take only two minutes, but they do wonders for your workout performance. The rope jumping and sprint 'wake up' your nervous system; the hang opens the intervertebral space in your spinal column to free up nerve transmissions to your muscles. (This is akin to taking the kinks out of a garden hose.)"

I would try this out in my next workout.

2009-03-04T18:08:00.001-08:00

2009-03-03T15:36:00.000-08:00

Somewhere out there, a little girl is warming up with your max.

Alwyn Cosgrove's blog

2008-05-04T22:25:00.000-07:00

Alwyn Cosgrove's blog: "Fat burning 101
How do we actually lose fat? What do we mean by fat 'burning'?
Here's a very simple, (dumbed down) explanation of what actually goes on to create a fat loss effect."

Read on....

Alwyn Cosgrove's blog

2008-05-04T22:08:00.000-07:00

Alwyn Cosgrove's blog: "Methods are many, Principles are Few,
Methods may change, Principles never do"

Long time no post!

2008-03-31T22:03:00.000-07:00

It had been a long time since I posted here. I was quite busy the past few months with work. Would resume my logs shortly.

Notes Oct7 to Oct20

2007-10-21T00:23:00.000-07:00

Diet:
Currently maitaining 5 to 6 meals a day. Not to strict with micronutrient partitioning, just avoiding junk food, softdrinks, too much fat. Probably getting more than 140g of protein.

Supplementation:
Surge for post workout drink + 3-5gms of creatine
Biotest BCAA 3 a day in between meals on non-training days, 5 on training days 1 each before and after workout
GNC fish oil, 1 after each meal
GNC mega men sport multivitamins, 2 tablets per day
Biotest Metabolic Drive in the morning and before sleeping.
Spike 15 minutes before training
Not getting enough water, need to work on that

Recovery:
about 6 to 7.5 hrs of sleep

Current status:
No pains or aches so far. No signs of fatigue or depression to indicate overtraining. No trouble falling asleep. Seem to be getting enough rest both for work and training. Could probably add another training day (low intensity cardio perharps of focus on explosive movements). have not weight myself yet or obtained body fat% reading.

October 20, 2007

2007-10-21T00:13:00.000-07:00

October 20, 2007

bench press 2 inch off chest
-worked up to 175lbs, failed at 185lbs for two attempts

Press downs
6x6x100lbs

Dips
3x5

Cable shrugs
5x10
-150 lbs for first set, 170 lbs for second set, 180 x3 sets, used Free Motion cable machine

Cuban press (inclined)
3x10x10lbs

Tabatha style bike

October 18, 2007

2007-10-21T00:04:00.000-07:00

October 18, 2007

Lock-out deadlifts
-worked up to 455lbs, used belt and straps, the power cage's holes set the bar mid knee level, ensured proper form. Tried to ad 10lbs more, bar didn't move

Pull throughs
5x6x120lbs

Lat pulldowns (butterfly grip)
3x10x100lbs

EZ bar curls
3x12x40lbs (don't know how heavy the EZ curl bar is)

Preacher curls (DB)
3x12x15lbs

HIIT 2:1 for 5 rounds
-used recumbent bike

Note: slight uneasiness on left knee, but was gone after a hot bath

October 14, 2007

2007-10-20T23:33:00.000-07:00

HIIT 2:1 for 10 rounds, using row machine

October 16, 2007

2007-10-20T23:01:00.000-07:00

October 16, 2007

Decline DB press
4x15x40lbs
-2 rep short in last set

Flat close grip benchpress
3x8x95lbs

Low pulley rows
5x8x100lbs

Cable crossovers
3x12x15lbs? (did reverse)

Tabatha style bike
2mins warmup, 5rds 20:10 sec, 5 min active rest, 5rds 20:10 secs

October 12, 2007

2007-10-20T22:33:00.000-07:00

October 12, 2007

Lockouts
-worked up to 3RM (245lbs), used power cage

Crossface extensions
6x6x20lbs

Dumbell Shrugs
5x10x80lbs each arm

External rotation
3x12x15lbs

cable flyes
3x10x45lbs?

Tabatha style bike

October 10, 2007

2007-10-20T22:23:00.000-07:00

October 10, 2007

squats
-worked up to 1 RM, maxed at 325lbs

Good Mornings
5x6x185lbs

Lat pulldowns (wide, pronated)
3x10x100lbs
-after last set, de-loaded to 50lbs and made 12 reps more

EZ bar curls
3x6x60lbs

Incline DB curls
3x12x15lbs

HIIT 2:1 ratio for 5 rounds
-used recumbent bike

October 9, 2007

2007-10-20T22:13:00.000-07:00

October 9, 2007

Incline DB press
4x15x35lbs
-failed on 4th set

French Press
3x8x55lbs

Tricep pressdowns (using ropes)
3x10x100lbs
-added by me :)

Hammer rows
5x8x100lbs
-used hammer strength machine

Front raises
3x12x30lbs
-used static barbell

Flat bnech flyes
3x12x20lbs

Tabatha style bike
-did 2mins warmup, then 5 rounds of 20sec max and 10 sec active rest. Did 2 min active rest then another 5 rounds. the rest should have been 5 minutes.

October 7, 2007

2007-10-08T17:46:00.000-07:00

Goals for this next two months

Reduce bodyfat by 5%

Maintain strength

Maintain muscle mass

Don’t over train

Low start deadlift

-worked my way upto 345lbs (156.5kgs), the plates at California Family Fitness are not rubber coated so if I use them as platform they would slip, I used the aerobic step nearby and set it at its lowest which is around 4 inches high. The aerobic step + the 45lb plates (they were about an inch lower than what I use in fitness first (25kg plates)). When I setup for the lift I was surprised on how low it was, it was like using 20kgs plates.

Romanian deadlift

5x6x225lbs (102.2kgs)

-used straps, no problem

Lat pulldown (narrow suppinated grip)

3x12x100lbs (after last set, dropped weight to 50lbs and did 12 more reps)

-no problem

Straight bar curls (used static barbell)

3x6x50lbs

-would have used 60lbs but was still feeling the burn from the suppinated lat pulldown (I should probably have done wide overhand grip to avoid too much biceps involvement)

Alternate dumbbell curls

3x12x15lbs

-kept it light since this is just the first week

HIIT 2:1 (active rest: max effort)

5 rounds of 2:1 on cycling machine

Note: was a good workout but seem to miss the kick of pre-workout BCAA, Creatine, and coffee.

Max Day Squats September 30, 2007 New PR!

2007-10-05T22:14:00.001-07:00

Squats

1x130kgs raw (no belt) new PR

Stiff legged deads

3x8x90kgs

Cable shrugs

Lat pull down

High incline dumbbell press

Leg raises and then scissor the legs for 1 count

3 sets of 15 counts

Max Day Bench September 29, 207

2007-10-05T22:13:00.001-07:00

Did volume work today.

Supersets

-flat bench press

-dumbell flyes

Standing lat pulldown

Bent over dumbbell row

Standing scoop flyes?

September 26, 2007 [speed day] squats and deadlift

2007-09-26T20:54:00.001-07:00

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

2007-09-25T05:10:00.001-07:00

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

2007-09-23T05:23:00.001-07:00

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

2007-09-22T18:01:00.001-07:00

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

2007-09-20T17:29:00.001-07:00

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

2007-09-20T17:27:00.001-07:00

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

2007-09-16T21:56:00.001-07:00

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

2007-09-15T20:23:00.001-07:00

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

2007-09-13T20:09:00.001-07:00

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

2007-09-12T23:52:00.001-07:00

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

2007-09-09T07:45:00.001-07:00

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

2007-09-08T07:39:00.001-07:00

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

2007-09-05T06:51:00.000-07:00

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

2007-09-04T17:40:00.001-07:00

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

2007-09-02T06:36:00.001-07:00

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

2007-09-01T05:01:00.001-07:00

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

August 30, 2007 [speed day] squats and deadlift

2007-08-30T18:35:00.001-07:00

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

2007-08-30T00:13:00.001-07:00

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

2007-08-26T03:40:00.000-07:00

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!)

2007-08-25T04:48:00.000-07:00

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

2007-08-23T19:58:00.001-07:00

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

2007-08-22T05:19:00.001-07:00

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

2007-08-19T18:06:00.001-07:00

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

2007-08-16T17:01:00.001-07:00

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

2007-08-15T21:32:00.001-07:00

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

2007-08-09T19:16:00.001-07:00

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

2007-08-07T03:23:00.005-07:00

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

2007-08-07T03:23:00.003-07:00

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

2007-08-07T03:23:00.001-07:00

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

2007-08-05T18:33:00.001-07:00

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

2007-08-05T18:32:00.000-07:00

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.

July 26,2007 [speed day] squats and deadlift

2007-07-27T00:01:00.001-07:00

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

2007-07-27T00:00:00.000-07:00

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

2007-07-19T02:18:00.000-07:00

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

2007-07-18T17:40:00.000-07:00

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

2007-07-12T19:07:00.001-07:00

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

2007-07-11T04:17:00.001-07:00

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

2007-07-10T18:45:00.003-07:00

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

2007-07-10T18:45:00.001-07:00

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

2007-07-06T00:22:00.001-07:00

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

2007-07-04T19:51:00.001-07:00

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

2007-07-01T19:55:00.003-07:00

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

2007-07-01T19:55:00.001-07:00

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

2007-07-01T19:21:00.001-07:00

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

June 27, 2007 [speed day] squats and deadlift

2007-06-27T16:18:00.001-07:00

Sets x reps x weight

High box squats

9x2x77.5kgs

-no problem, felt easy today

Low start speed deadlifts

10x1x85kgs

-used 20kgs plates and 1 plate as platform

Zercher squats

3x8x50kgs

-was quite difficult

Weighted situps

3x12

-no problem

Leg raise

5x15

-no problem

Barbell curls

3x10x22.5kgs

-no problem

Note: overall it was a good workout. Tried to maintain proper setup in the deadlift and pop out of the hole.

Guidelines to Designing Your Own By Mark Prater for www.EliteFTS.com

2007-06-25T04:24:00.000-07:00

Guidelines to Designing Your Own: "In Practical Programming, author C.M. Rippetoe uses a chart to explain which rep ranges accomplish which things in the intermediate and above stages. The 1–3 rep range is best for pure strength, myofibrillar hypertrophy, ATP storage efficiency, neural adaptation, and bone density. The 3–5 rep range is best for power and explosiveness, and 20 reps are best for sarcoplasmic hypertrophy. Extremely high rep ranges are best for pain tolerance and lactate production. Catch all that?
Don’t worry about it. Basically, 1–5 reps are best for pure strength (I wouldn’t recommend anything lower than three reps for anything lower than the intermediate level because of neurological demands). Anywhere from 6–15 reps are best for hypertrophy (highly individual), and really any rep range works for endurance depending on how much endurance is required. Anything over 20 reps is probably a little much. However, people make the mistake and think that 12 reps won’t do anything other than hypertrophy. Wrong! Twelve rep maxes will make you good at things that require the endurance of something that replicates a twelve rep max."

June 24, 2007 [max day] bench

2007-06-25T01:07:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Bench (6)

1x15xbar

Shoulder prehab (upper arm in front instead of side)

1x6x30kgs

1x4x40kgs

1x2x50kgs

1x1x70kgs

Work set

1x2x80kgs

1x1x80kgs

1x3x80kgs

2board press, competition grip (6.5)

3x4x70kgs

Dips (toes pointing downward to focus on triceps) (6)

3x5xbody weight

-last set only made 4

Total abs (5)

3x15x didn’t note load used

Cuban press (6)

3x8x10lbs

Note: I was very pleased with the outcome of Sunday’s training. Got a new PR (80kgs.) Dips also improved.

June 23, 2007 [max day] squat and deadlift

2007-06-25T01:05:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Deadlift (8)

1x8x70kgs

1x4x90kgs

1x2x110kgs

1x1x130kgs

1x1x140kgs

Work set:

1x1x165kgs fail

1x1x165kgs got it

1xall out x 150kgs (made 3 reps)

-deadlift woes still continues!

Low Start deadlifts (4”) (6)

3x5x100kgs

-tried 110kgs at start but was spent from the max effort attempt

Pull thrus (5)

5x8x(didn’t note weight)

Leg extensions (5)

3x8

Note: deadlift woes still continues. Deadlift had stalled (regressed might be a good word for it).

June 14, 2007 [speed day] bench

2007-06-23T19:35:00.000-07:00

Sets x reps x weight ()

Speed bench (5.5)
9x2x50kgs don’t change grip (regular grip) (+2.5kgs [~5%])
- no problem

Tricep lockouts (5)
3x10x67.5kgs (+5kgs [~7.5%])
-no problem

Bench dips (5)
3x10x (bodyweight + 5kgs)
- no problem

Bent over rows (5)
3x8x62.5kgs (+2.5kgs)
- no problem

Front raises (4)
3x10x10kgs
- no problem

Hammer curls (4)
3x12x20lbs (+2reps)
-no problem, added 2 reps per set from last week’s numbers

Note: took a short nap (about 15 minutes before starting). Felt good so I added some load/volume to the assistance work. Postwork out shake ( ¼ serving ON mass gainer + ½ serving Impact ) and ½ teaspoon glutamine. Had dinner an hour later.

June 21, 2007 [speed day] bench

2007-06-21T16:01:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench (6)

Jumping jacks 30 counts

1x15x20kgs

1x6x30kgs

1x3x40kgs

1x1x50kgs

9x2x52.5kgs don’t change grip (regular grip) (+2.5kgs [~5%])

-no problem

Tricep lockouts (5)

3x10x70kgs (+2.5kgs [~5%])

-no problem

Bench dips (5)

3x10x (bodyweight + 5kgs)

-no problem

Bent over rows (5)

3x8x62.5kgs

-no problem

Front raises (4)

3x10x10kgs

-no problem

Hammer curls (4)

3x12x20lbs

-no problem

Note: no problem encountered throughout training. Breezed through it quite fast, ~40 minutes. Average rest time between sets used was 1 minute and between movements, ~2minutes.

How To: Easily Prepare Meals in Advance

2007-06-20T21:19:00.000-07:00

How To: Easily Prepare Meals in Advance: "How To: Easily Prepare Meals in Advance"

One of the most difficult things in trying to maitain a 'diet' is food preparation. This article gives good ideas on the subject. There are also a ton of resources in T-nation written by Dr. John Berardi, Jen Heath, Dr. Lonni Lowery and others, check them out. I'll post the links of the articles that helped me in my own quest for improving my strength and my body composition.

How to make your own lifting platform

2007-06-20T18:15:00.000-07:00

"Deeps Plan for Way too Heavy Bulletproof 8'*8' Platform No blueprint but the platform I made for the meets was made as follows:
1) seventeen 2"x6"x 8' boards
2) 2 3/4" (or thicker if you can find it) sheets of plywood. Get the good stuff, with no surface holes or gaps, etc
3) 1 3/8" sheet of plywood
4) 3/8" rubber flooring

1)Lay the 2x6's left to right to make and 8'x8' square
2) Screw the thick plywood sheets on top of the 2x6s in the same direction (left to right). The seam between the sheets will land in the center of one of the 2x6's. That will allow you to break it down into two peices if you ever need to move it.
3) Paint the 3/8" sheet of Plywood with Tuf Trac. It's a non-skid acrylic coating made by Sonneborn. I special ordered it at Sherwin Williams. The color is French Gray. Actually, you have to roll or trowel it on.
4) When that is dry and has set up - 3 days - screw it onto the plywood sheets in the opposite direction - front to back.
5) Cut the 3/8" rubber sheets into 4 4'x2' sections and screw in place one the sides of the center plywood section. It helps to glue them down with contact cement. I left the edges near the center unglued to facilitate breakdown for moving. IT works pretty well with the grippy stuff in the center and the rubber on the sides. The rubber absorbs the dropping of the bar during deads and dumped squats and the grippy stuff gives good traction for squatting and benching. The only negative is you will have to mop up powder if you use it for benching and pulling in training as the powder will wind up making the feet slip when benching. Nothing a quick mop job won't fix either.
Options: 1)Use 1/2" rubber and plywood for top surfaces - more durable. 2) Make separate center section which is covered with carpet for the bench. That eliminates the chalk/powder from the squat/dead affecting the bench footing."

Got this from http://www.ironmind.com/ (I think). Google still shows the link to the article to http://www.ironmind.com/ but keeps getting 404's when I click on it. If anybody knows who the author is post a comment.

June 20, 2007 [speed day] squat and deadlift

2007-06-20T00:33:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Low box squats (6)

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

-no problem

Speed deadlifts (5)

12x1x85kgs (+5kgs [~+5%]

-no problem, enured proper set up everytime (butt down, chest up, shoulders behind the bar...)

Good mornings (6)

5x8x65kgs

-no problem, got through the set but the heat in the room was terrible

Shrugs (4)

3x10x60kgs

-no problem

Weighted situps (4)

5x12x10kgs

-no problem

Weighted leg tucks (3)

3x12x2kg medicine ball

-no problem, would have been better if ankle weights are used

Total time: ~70mins.

Note: overall it was a good workout (6), started being conscious of setup in the deadlift once again but keeping in mind the need for speed

Deadlift diagnosed!

2007-06-18T07:35:00.001-07:00

Last June 10, 2007 was an ME day and I tried 150kgs in the deadlift shooting for 5x5. I only managed two sets. The lift was slow, the ‘pop’ at the bottom when I lifted 160kgs just a few weeks back was gone. At that time we were scratching our heads what went wrong. There were a number of things that changed in my setup that was observed by coach. My butt was higher during the setup compared to past efforts, my legs were narrower, and my shins are farther from the bar. A week passed and we tried again last Sunday, June 17, 2007. This time the load was 155kgs and tried to shoot for 5 sets of 3 reps each. For the first set I was allowed to do I my way. I finished the set, but it was quite slow and the speed off the bottom wasn’t there. The same problems I had last week was still there plus coach also observed that I was ‘stiff-legging’ the lift. For the next set, coach asked me to widen my stance a little bit, bring my hands as close to my legs as possible, align the bar to the second or third (from the bottom) eyelet of my Chuck Taylors, and most importantly to put my butt down and bring my chest up, ensuring that my shoulders are atleast directly above the bar if not behind it. In the first set my shoulders were in-front of the bar because my butt wasn’t low enough. The second set was a lot better than the first, the first rep was fast and felt easy, but the 2^nd and 3^rd rep was not that satisfactory. I managed to get 3 more sets.

To attempt to remedy the problem we did 5x5 @110kgs of low start conventional deadlifts (on ~4” platform). The low start position forces me to put butt down since won’t be able to do the movement properly and safely if I am started high. Rounded out the training session with leg curls (to balance out the leg work), and some direct ab work like toe touches and leg throws.

I tried to think it over on why my form changed from my last PR. I think it was my focus on getting speed out of the bottom during speed day. I got too pre-occupied with lifting it as fast as possible with out really taking precautions to ensure proper setup every time. Thus my work for the next few weeks would be to learn setting up properly and focusing on technique without sacrificing speed.

One Legged Squat

2007-06-17T22:38:00.000-07:00

One Legged Squat: "The One Legged Squat
(a.k.a. The Pistol)"

An article from http://www.beastskils.com/ about "The Pistol". It shows proper form, variations and progressions if you want to incorporate the exercise in your training. It is very difficult (atleast for me). I once did a variation of the pistol, the one where you stand on a box about knee high, and then attempt to single leg squat. I used my arms extended in front of me as I go down as a counter weight. I went as low as just about parallel, am not strong and stable enough to go below parallel.

"The Westside protocol"

2007-06-17T19:18:00.000-07:00

Tsampa.org: Under the Bar: "The Westside protocol"

Kristoffer Lindqvist gives an overview of the Westside training protocol. A very good intro about the subject. I myself have been using a modified version of the "westside" training, sort of a westside protocol for mortals. Instead of trying to go for max singles on the major movements on ME days, I shoot for 3's and/or 5's. I found out that max singles are too taxing for me.

Board Press - Bench Press Board Presses

2007-06-17T18:26:00.000-07:00

Board Press - Bench Press Board Presses: "How to make your own boards:
Boards are easy to make. To make a full set of boards (2 through 6-board), purchase 4-2x6 boards, 10 feet long.
Cut 5 36' lengths of board. These are the bottom of the stack, and the part the spotter holds.
Cut 15 18' lengths of board. These are the stacks.
For the 2-board, stack 1 18' board on a 36' board. Place one end even, and attach the two boards together. You can attach them any way you like; I have seen people use nails, glue, duct tape, you name it. I prefer to use 3' drywall screws. I use 6 screws to connect the two boards together. This makes a nice, tight arrangement.
For taller boards, repeat attaching the 18' board until you have the desired height.
I recommend making a full set of 2 through 5-boards. If you have long arms, a 6 board may also be useful. (by Shawn Lattimer from http://www.criticalbench.com/ including photos)"

Would try out this intructions to make my own boards. Currently I am using 5kg rubber coated plates. I can only manage to do 2 board presses, 3 boards are just to heavy! Just imagine 15kgs on your chest even before landing the barbell on it. I'll post pictures when I have them made.

2007-06-14T18:38:00.001-07:00

May 24, 2007 [speed day] squat and deadlift

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed box squats 2 inches above parallel (6.5)

1x6xbar

1x4x30kgs

1x3x40kgs

1x3x50kgs

1x2x60kgs

1x1x70kgs

Workset:

10x2x85kg (+5kgs [~5%])

-felt heavy today, but was able to complete the exercise, 45s rest

Deadlifts (5)

12x1x85kg (+5kgs [~5%])

-no problem, took 1 minute rest between sets

Stiff legged deadlifts (5)

3x10x70kg

-no problem, 1 minute rest

Shrugs (4)

8x5x60kg

-felt light, resisted temptation to bump up weight, but last two sets did 8 reps

Bicep curls (5)

4x10x20lbs

-no problem, 1 minute rest

Weighted abs (4)

5x12x10kgs

-no problem, 30s rest

Note:

2007-06-14T18:37:00.005-07:00

May 23, 2007 [speed day] bench

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench (6)

3x9x47.5 (+2.5kgs [5%])

-no problem

Off the chest (6.5)

3x8x52.5 (+2.5kgs [5%])

-quite slow

French Press (5.5)

5x8x20kgs

-no problem

T-bar Rows (5.5)

5x10x50kgs

-no problem

Inclined front raises (5.5)

3x8x15kgs

-no problem

Hammer rows (5)

3x8x30lbs

-no problem

Note:

2007-06-14T18:37:00.003-07:00

May 30, 2007 [speed day] squat and deadlift

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed box squats 2 inches above parallel

Workset:

8x2x85kg (-2sets)

-no problem but felt heavy, tried dynamic warm-up

Deadlifts

12x1x95kg (+10kgs )

-no problem

Shrugs

8x5x60kg

-no problem

Single leg Stiff legged deadlifts

3x8x15lbs

-no problem

Weighted abs

Used 2kg medicine ball

-3x30x2kg

Note: bench speed day and squat speed day exchanged

2007-06-14T18:37:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench

9x2x45kgs don’t change grip (regular grip)

-no problem, I think my warm up wasn’t enough

Tricep lockouts

3x10x60kgs

-no problem

Bench dips

3x10

- no problem

Bent over rows

3x8x60kgs

-no problem

Front raises

3x10x10kgs

- no problem

Hammer curls

3x10x20lbs

- no problem

Note:

June 7, 2007 [speed day] bench

2007-06-14T18:36:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench (5)

9x2x47.5kgs don’t change grip (regular grip) (+2.5kgs [~5%])

- no problem

Tricep lockouts (5)

3x10x62.5kgs (+2.5kgs [~5%])

-no problem

Bench dips (5)

3x10

- no problem

Bent over rows (5)

3x8x60kgs

- no problem

Front raises (4)

3x10x10kgs

- no problem

Hammer curls (4)

3x10x20lbs

- no problem

Note:

June 6, 2007 [speed day] squats and deadlift

2007-06-14T18:35:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed box squats 2 inches above parallel (6)

Workset:

8x2x92.5kg (+7.5kg [~10%])

-no problem

Deadlifts (4.5)

12x1x105kg (+10kgs [~10%])

-no problem

Shrugs (4)

8x5x60kg

-no problem

Single leg Stiff legged deadlifts (6)

3x8x20lbs (+5lbs)

-no problem

Weighted abs (4)

Situps

3x12x10kgs

-no problem

Note:

2007-06-14T18:33:00.001-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench (5.5)

9x2x50kgs don’t change grip (regular grip) (+2.5kgs [~5%])

- no problem

Tricep lockouts (5)

3x10x67.5kgs (+5kgs [~7.5%])

-no problem

Bench dips (5)

3x10x (bodyweight + 5kgs)

- no problem

Bent over rows (5)

3x8x62.5kgs (+2.5kgs)

- no problem

Front raises (4)

3x10x10kgs

- no problem

Hammer curls (4)

3x12x20lbs (+2reps)

-no problem, added 2 reps per set from last week’s numbers

Note: took a short nap (about 15 minutes before starting). Felt good so I added some load/volume to the assistance work. Postwork out shake ( ¼ serving ON mass gainer + ½ serving Impact ) and ½ teaspoon glutamine. Had dinner an hour later.

2007-06-13T22:36:00.000-07:00

Testosterone Nation - Troubleshooting the Deadlift: Part III: "Troubleshooting the Deadlift: Part III
by Eric Cressey"

Very good article from T-nation. Part of my training are different deadlift variations, either as the primary or an accessory exercise for the day, of course adjusting the volume and intensity based on the objective for that workout. Looking back I have done rackpulls, low-start deads (pulls from a deficit), sumo, semi-sumo, snatch-grip deads, speed deadlifts. I haven't tried chains and bands yet, hope to do that this year.

2007-06-13T19:29:00.001-07:00

A year or so ago I weigh around 211lbs with about 30% body fat percentage. That means my LBM (lean body mass) was around 162lbs and fat weight was at 48.69 lbs. The numbers now stands at 201lbs and at 20.5% body fat, translating to 34.19 lbs of fat and 166.8 LBM. I gained around 4.8 lbs of muscle and lost 14.5 lbs of fat. I tried to eat as healthy as possible, but I guess it wasn’t enough to really boost my muscle gain. My training have been powerlifting based, thus more on the strength side, hypertrophy is just a side effect of the training.

Strength wise I could say I have improved a lot. When I started I can’t bench press a bare Olympic bar, can squat it properly too, and my deadlift was around 40kgs. Now my numbers are up, personal PRs stand at 77.5kgs for the bench press, 130kgs for the squat and 160kgs for the deads. I can also do pushups and dips, a year ago I can’t even hold on to the roman chair or support my bodyweight on the starting position of the pushups.

There are still a lot of room for improvement. For the next year I would like to bring down my body fat % about 5 points lower, increase my LBM by 10 lbs, reach 200kgs in the dead, bench press my body weight, and squat 150kgs, do 30 pushups, and 10 body weight dips, and be able to do even one un-assisted pullup and chinup. I think the goals I am setting are quite attainable for the next year. I myself was amazed since I didn’t think that I could sustain the 4 workout a week regimen. All my previous attempts were short lived, have no direction, and based on false information.

2007-06-13T19:04:00.000-07:00

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Low box squats (6)

9x2x70kgs

-completed sets and reps, placed ring finger on the rings, thus effectively tightening the setup, previously I use the middle finger

Speed deadlifts (5)

12x1x80kgs

-no problem, most were satisfactory in speed

Good mornings (5)

5x8x65kgs

-no problem

Shrugs (4)

3x10x60kgs

-no problem

Weighted situps (4)

5x12x10kgs

-no problem

Weighted leg tucks (4)

3x12x2kg medicine ball

-no problem

Note: overall the workout was a 5, except for the very humid conditions during the workout, don’t feel the same type of tiredness in FF.

2007-06-11T20:54:00.000-07:00

I forgot to put the dates on when the training I posted just recently. I would remedy that in my next posts. :)

2007-06-06T19:01:00.004-07:00

Sets x reps x weight

Speed box squats 2 inches above parallel

10x2x80kg

-no problem

Deadlifts

12x1x80kg

-no problem, got confused here, should I do the set continuously? What I did was to set up each time with 15 seconds rest between reps. Every rep I try to lift as fast as I can with proper form.

Stiff legged deadlifts

3x10x70kg

-no problem

Shrugs

8x5x60kg

-no problem

Bicep curls

4x10x20lbs

-no problem

Weighted abs

5x12x10kgs

-no problem

2007-06-06T19:01:00.003-07:00

Sets x reps x weight

Speed bench (controlled descent explosive ascent) (6.5)

Warmup set

1x12x straight bar

1x6x30kgs

1x3x40kgs

1x1x45kgs

Work set:

6sets x 3 reps per grip (narrow, medium, wide) x 55kgs

-no problem generally, but speed was quite slow this time

Off the chest (6)

4x5x55kgs

-no problem

French press (6)

3x8x25kgs

-no problem

Supported Rows (5)

3x10x40lbs

-increased reps by 2

Bentover lateral raise (5.5)

3x8x20lbs (+5lbs -2reps)

-no problem

Hammer curls (5)

5x8x20lbs (+5lbs -2reps)

-no problem

Shoulder prehab (4)

3x12x10lbs

-no problem

Note: (6)

2007-06-06T19:01:00.002-07:00

Sets x reps x weight

Parallel box squats (6)

1x12xbar

1x6x30kgs

1x4x40kgs

1x2x50kgs

1x1x60kgs

6x2x77.5kgs

-no problem

Snatch grip deadlifts (6)

4x5x77.5kgs

-no problem, used straps

Good mornings (6.5)

3x8x65kgs

-no problem

Front raises (5)

3x10x10kg plate

-no problem

Bicep curls (5)

3x10xstraight bar

-no problem

Weighted situps (5)

3x12x10kg plate

-no problem

Note:

-overall I rate the work out a (6 to 6.5), no problem encountered

2007-06-06T19:01:00.001-07:00

Sets x reps x weight

Speed bench

3x9x45

-no problem

Off the chest

3x8x50

-no problem

French Press

5x8x20kgs

-no problem

T-bar Rows

5x10x60kgs

-no problem

Inclined front raises

1x8x10kgs

2x8x15kgs

-no problem

Hammer rows

3x8x30lbs

-no problem

Note: