Monday August 23rd 2010
Bench 5
Close Grip
72.5/160 * 11 Poor
BB Row
67.5/150 610
Savickas Press from Nose
35/77 310
Bit of Face Pulling and Tri Pushdowns
Not much movement here. I’m gonna try a deload week when I finish this cycle - I haven’t had one since March!
Tuesday 24th August 2010
Dead 3
Dead
167.5/375 * 15 This was much harder than I expected, not sure why.
GM
67.5/150 * 8,8,10
DB Bulgies
27.5/60 39
Nap
60 mins
I can’t wait for that deload week.
Thursday 26 August 2010
Military 3
Savickas press from Neck
50/110 * 12 reps ( 4 rep PR but I think I didn’t pause some of the reps properly)
Chins at bw 130/290
35, 14
Close Grip Floor Press
50/110 310
Db Row
35/77 310 brief rest periods between sets
Pushdowns and Cable Ext Rot
An Upper Body workout where I actually left feeling good about my performance?! Whatever next - actually making some progress?
August 28 2010
Squat 3
Power Clean
92.5/205 * 3 * 3 Good height (very little knee bend) but terrible racking
Squat
120/265 * 16 (first 12 continuous-ish, last 4 breathing) This was killer and I think affected the rest of the work
Fronties
70/155 * 10, 8 Stopped these as too tough/not fast enough
Single leg Rdl
Different weights (up to 37.5kg), very messy, even tried with 50kg barbell. Too knackered.
Sleep on living room floor at home
90 minutes!
9 days till deload - can’t wait
Monday 30 August 2010
Bench 3 day
Close Grip Bench 77.5/172 * 7 (Down from 10 reps 2 weeks ago - at the moment I’m past the point of caring about my bench right now. When I’m deadlifting 300kg I’ll still be benching 100kg!)
Continental Cleans (been watching a lot of strongman videos this weekend so I skipped doing assistance work and thought I’d give this a go)
Did 60, 70, 80, 90, 100, 110, 120,
125/280 [This was a Power Clean - messy as anything]
130/290,
135/300
This was fun as anything - video below:
Wed 1st September 2010
Dead 1
Jerks up to 90/200*1 (not a real jerk as locked out with arms) - I wouldnt stand a chance in strongman as I cant seem to get anything heavy overhead except from the back position.
Dead 175/390 * 12 these didn’t feel great but there were no real pauses between reps. I think doing cleans from the floor might be messing up my form on these??
Max Dead 220/490 *1 , 225/500 * 1 I had no business doing these and the form was gash. I think I’m bored with my training and I’m looking forward to the mental rest of a deload week.
GM Narrow stance 50/110 * 2 * 20
Db Bulg 27.5/61 * 3 * 10
2nd Sept 2010
Military 1
Tried a one arm Deadlift anc couldn’t lockout 100/220!
Savickas Press
115 * 9 (not as good as last week but I arsed about with jerks yesterday - sounds a bit wrong!)
Chins
5,5,4
Push Press
up to 90/2101 from front. Then 95/2151 from back. Then dropped down and did 50/110 * 3 * 10
Thruster (just giving this one a go)
Up to 75/165 * 1 with poor speed
Db Row
37.5/83 * 3 * 10 both arms back to back then 30 secs rest
Saturday 4.9.10
Squats 1
Squat (normally I do Power Clean first so this was a bit of a deviation from the norm)
127.5/285 * 11 (this wasn’t great - it only gives me a predicted max of 174)
Power Cleans
95/210 These weren’t great and I’ve started ripping chunks out of my shins again. Since I started semi-sumo DLing and doing Hang CLeans I haven’t had much in the way of soft tissue trauma but in recent weeks I’ve gone back to cleans from the floor and they’ve come back with a vengeance. Guess it’s back to the shin pads when cleaning!
Fronties
60210 Then I tried it with no hands ie arms out straight but only got to 8 reps.
SLRDL with Barbell (wanted to try something different)
60310
Monday 6.9.10
Bench 1
Close Grip Bench
80/180*6 and went for 7th but failed - bit embarassing but I’m used to it now. This only gives predicted max of 95/210 but I could get more out of the bench with a normal grip width.
BB Row
60/135 210
70/155 410 (did some of these Pendlay row style - I think I got the form kind of right anyway - they were dead stopped on the floor and torso was fairly parallel to floor). - quite pleased with strength on these.
Savickas from nose
37.5/83 410
Bit of face pull and cable external rotation
Deload week now so no point in posting for 9 days.
Deload week (posting this for my own reference, not because is in anyway interesting)
Wed 8th Aug
Dead 80, 100, 120 *5
Complex: Rdl, PC, Mil, Squat, GM, BentRow *8 reps. 50,40,30,20kg. Took me 9 minutes - rest of circa 1 minute between sets.
Fri 10th Aug
Db Seated OHP up to 25*8 = not a deload weight!
Chins 5*2
Db Pr 2038
Db Row 25410 No pausing anywhere
Db Ext Rot 3.5kg!
Sat 11 Aug
PC 6033
Squat 60, 80, 100 *5
Fr Sq 40310 (sets took around 10 secs, but were partials ie not locking out at top)
BB RDL 40310
Mon 13 Aug
Push Up 38
BB Row 50310
Oh One arm tri ext 7,8,1010
Face Pull
Tue Aug 14th
First day back after deload week
Dead 5+
Dead 160/360*17 All continuous
GM 50*?, 60*7, 70/155 * 10 Tough
DB Bulg Split Squat
27.5 * 3 * 11
Nausea/Fatigue rating 6/10
September 16 2010
Military 5 day
Zavickas Press from low neck/clavicle (need to get consistent with the height I use on this - sometimes from chin, sometimes lower)
50/110*12
Chins 4*5
Squat (just wanted to try out new power rack in gym)
140/310*2 Went very low/maybe 10 inches where 8 is ATG and usual height is parallel or 14 - was also thinking about whether I can hit depth at a strictly judged IPF meet I might be going to in November. It was on pin 9.
Ez Lying Tri Ext (going to over head)
30210, 32*10
DB Row
38310 Rest 45 then 60-90s
Nauseau/Fatigue rating 3/10
Wed 22nd September
Squat 5
Power Clean 97.5/21833
Squat 120/27012 This was tough. Last month hit 12016 so squat seems to have gone down the toilet. Must be because of going camping and going on long walks or because I haven’t squatted heavy for 18 days.
SlRDl with Barbell
60/135, 65/145, 70/155 * 10
Fr Sq 60/135310
Nauseau 8-9/10
Thursday 23rd September
Bench 5
Close Grip Bench 75/167*8 Stopped well short of failure, bunched myself up as if I was setting up for a max, and took a slightly wider grip than usual. It feels so good not to fail on the bench.
BB Row 72.5/160510
Savickas from Nose height
30, 35, 40/88 *10
Bit of Face Pull
Nauseau 1-2/10
Saturday 25 Sept
[Moderately hungover] Dead 3
170/380 * 14 continuous
GM 52,62, 72.5/160*10 v.tough
Bulg SS 27.5/60312
Nauseau/Fatigue 7-8/10
Monday 27th Sept
Military 3
Savickas 52.5/115*9
Chins 8, 5, 5, 5, 5 - Total Reps 28
Close Grip Rack Lockouts (pin 7) Up to 90/210*1
Db Row 40/88510 (first 3 sets with consecutive sides then 30s rest)
Db Ext Rot 3*10 w 4kg!
Tuesday 28 Sept
Squat 3
Power Clean
100/22233 Not sure how the form is on this but it’s not the best
Squat
127.5/285*11 Squat still not back to normal - I don’t know why it’s gone down the toilet but it could well have something to do with too much walking - deadlift seems better than ever though
Single Leg RDl w Barbell
60, 67.5, 72.5/160*10
Nauseau/Fatigue - 3-4 yet it was a lower body day?!
Wednesday 29th Sept
Bench 3
Bench
80/178*10 PR by 4 reps with this weight. Wore a belt, very big arch, fewer reps with BB Rows in between sets, did this much later in the day than usual, nearly failed on last rep.
BB Row
80/17810 (wanted to match the benching), 75/1675-6*10
Savickas from nose height
up to 42.5/95*10
Rolling Thunder (got talking to some strongman types and had a go on this)
70/155 for a max
Some Face Pulls
Nauseau/Fatigue rating 2/10
Good Upper Body session for once - feeling positive. And so ends 3 consecutive days of training.
Friday 1st October 2010
Deadlift 1 day
Dead
180/400 * 13 reps all deadstopped of course (first 8 took 21s according to my crappy camera phone, and before it cut out) Felt good to be dominating 4 plates.
GM
75/166*12
DB Bulg SS
29/6438
Nauseau/Fatigue 2/10 - awesome! It helps not too have too many shakes, and to take long rests.
I’m now 30 days out from a deadlift only meet I’m going to do. I’m hoping to hit between 240/545 and 250/555 - this will be off the back of no rep work with weight higher than 180/400 ever. (I hit 500lb a month ago). Will be interesting to see if I can do it.
Mon Oct 4th
Military (kind of) 1
Savickas from neck
Did work sets then rested about 30 mins (!) before top set [actually worked quite well because I got a good result:]
55/122*10
Chins
1*8 only
Dead (this was unplanned but saw a guy pull 690 with straps and a serious hitch so got a bit carried away and did:)
1502, 190, 210, 220, 230/5101 - Tried 240*1 and got off floor but would have broken back if I’d finished the pull [form on the 220 and 230 was horrible = the guy who pulled 690 said it looked like my vertebrae were going to go through the ceiling - he also said no heavyweight had pulled big numbers with sumo stance and I should switch to conventional - food for thought?]
Tried a stone simulator thing
got 80kg*1 to a height of circa 6 foot
Db Row 42.5/95 3*10 w shaky form
Nauseau/Fatigue 0/10!!
CNS Fatigue the next day 200/10!!