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!
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 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:
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
