Running a training log on a couple sites. Since I’m here more often now, might as well start one here also. Not going to go in depth with my background, will answer any questions any body has on it however.
Coming off a recent elbow dislocation in February. Not yet back to where I was in terms of size and strength, but I am very close. Right now I’m on a more strength based program of my own design, formulated from personal experience. Basic breakdown:
ME Pressing with DE Pulling
ME Squats with Hamstring + Calves
ME Pulling with DE Pressing
DE Squats with Miscellaneous
Tomorrow is my ME pulling with DE pressing day, so I’ll provide a little more in depth insight into my training style.
Should mention I’m only mentioning the sets that matter in this log. I do a number of ramping sets leading up to that/those sets. I also train with a lot of volume.
09-05-2011
DE Squats + Miscellaneous
Front Squat
209 x 5 (Weight PR)
Overhead Lunges
110 x 5 (Weight PR)
Seated Side Laterals
33 x 10
Dip Pos. Hanging Leg Raises
BW + 33 x 9 (Rep PR)
Cable Crunches
250 x 8, 250 x 10
Standing Alternating Bicep Curls
44 x 8
Hack Squat Calf Press
286 x 10
Forgot about the face pulls today. Trying to rework my strength in the bench by forcing some weight on the bar. 286 x 2 was easy but I was shaking a little. First time in 3 months dipping again after my injury. I’m going to move them onto my DE pressing day.
[quote]jwesus wrote:
cool to see a fellow aussie in here, where you from?
and can you be bothered converting to pounds every time you post? [/quote]
Hey thanks for stopping by.
I’m near Geelong.
I really don’t need to think about it too much, as I generally use the same weights. Only time I might need to actually plug it into the calculator is when I’m doing a max effort set and I’m using an unfamiliar weight. But I have become pro at multiplying and dividing by 2.2
Very good session. Can’t remember when I last inclined pressed with dumbbells but absolutely stoked that I hit a repetition PR on those especially AFTER a heavy set of flat bb pressing and considering this is POST injury.
Was meaning to pin press but the floor presses had to suffice. Better I keep it consistent and it makes my injured elbow feel great anyway. The triceps pushdowns felt a little awkward on my elbow so I strapped it up nice and tight.
Flat BB Bench Press (6 sets)
286 x 3
Incline DB Bench Press (8 sets)
110 x 5 (Rep PR)
Floor Press (4 sets)
242 x 5
Face Pulls (7 sets)
130 x 8
Crooked Handle Triceps Pushdown (6 sets)
200 x 5
Overhand Lat Pulldowns (4 sets)
210 x 6 + 2 partials
Fucked up doing the high pulls after the deads. Forgot that it’s not an exercise you want to do fatigued and it felt a little weird in my traps. Will drop those for next session.
Good Mornings (6 sets)
176 x 5 (Weight PR)
Deadlift (9 sets)
484 x 1 (Weight PR)
High Pulls (5 sets)
154 x 5
Seated Hamstring Curls (5 sets)
95 x 12, 110 x 10 x 4
Took some time off as my elbow was aching a little.
Need to back off the weight on the FSR. I think 187 is about spot on. What I am finding is that as I go beyond this point, I’m trying to speed the rep up by rolling my shoulders a little and therefore loosening tightness. Which is why I experienced a little shoulder soreness after that. I was feeling real good with the elbow so I upped the dip poundages to a 20kg plate. 8 reps was very easy.
Smoked the chins this week. The seated rows I did on the new machine where the cables feel a little heavier than on the usual one I use.
FSR Incline BB Bench
88 x 3, 110 x 3, 132 x 3, 154 x 3, 165 x 3, 176 x 3, 187 x 3, 198 x 3, 209 x 3