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Tim's journal - General athlete with powerlifting aspirations

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Gaston87		...	21-03-2011 @ 20:10
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	PM - ME upper Bench press Warm ups x many 105kg x 3 105 x 3 105 x 2 100 x 4 95 x 4 CGBP (hands 8" apart, so pretty close) 4 x 6 @ 75 DB row 4 x 6 @ 36 Shrugs 3 x 8 @ 80 (keeping shrugs strict these days, I see no benefit in hitching the weight 2 inches) Rear raises 3 x 10 Laterals 3 x 10 Hammer curls 3 x 10 Tiring session, haven't had a run the same day as a heavy workout for a while and maybe that took something out of me. I expected to breeze 105 4 x 3, alas, that didn't happen. I feel like my bench just isn't improving, the weeks of Westside were good for some things but I feel I could have spend them heavy benching instead of the 'special exercises', CGBP leaves my tris nice and tight, these are purely for my tris so I'm keeping the hands close and sacrificing pride with regard to the weights I could be pushing and still calling it 'close grip'. Switching to DB rows for a few weeks, leaving the bench rows for a while. Next will be bent-over rows. Everything else was fine.
Wiegieboard		...	21-03-2011 @ 21:02
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	nice session bud. Running before lifting would probably put me off a little too. Even if I run the day before it can do things to my lifting a bit. I'm sure that you'll nail it next session though! Keep up the good work!
Gaston87		...	22-03-2011 @ 19:56
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Hope so Wiegie. I toyed with the idea of a deload recently and I shall use the remainder of the week for that. Today didn't go as it should have done either Tuesday 22nd March - DE lower Box jumps Couple of sets around 40"... Felt a twinge in my lower abdomen and have felt it from time to time recently and attribute it to these. Left it here and decided to do some deadlift triples for a change and reduce the volume of leg work 120 x 3 140 x 3 160 x 3 - Tough Romanian deadlift 4 x 6 @ 90 Standing calf raise 3 x 10 Planks 3 x 50 seconds Reverse crunch 3 x 12 Disappointing again, not making the progress that I feel I should be. Naturally I'm athletic and fairly strong but it isn't currently showing. Going to leave it light this week and do repetition upper on Thursday but miss ME lower on Friday, just going for a jog or sprints. Visiting a buddy at the weekend so that will be chill. Back to the heavy stuff Monday
Wiegieboard		...	22-03-2011 @ 20:14
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Maybe a wee de-load would do you good like you said? It's tough grinding away and finding it difficult I've been there myself. Hope you heal up from it soon and that you manage plenty of rest and good food! All the best.
Gaston87		...	04-04-2011 @ 21:56
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Back from the dead.... I did see my old uni buddy as planned and subsequently drank all weekend. So the first half of last week I felt pretty ill (for the third bloody time this year). There is a correlation between my heavy weekends and falling ill, maybe I'm just out of practice since leaving university. Anyhow, rest of the week was spent doing bits of bench, push press and flips with my newly acquired tyre. Back to it Monday 4th April - ME upper Warm ups Bench 100 4 x 5 - happy with this considering my s**tty week previously Push press Doubles around 75-85 - easy Overhead lockouts, from forehead and up - various weights as it was my first time One-arm DB row - 4 x 6 @ 40 Barbell curls - 4 x 8 @ 25 Tidy enough session. Bench I'm happy with, will do 4s next week, then 3s, then 2s then finally test my max. I really want 125, it's been slower progress than I had imagined but I have had bouts of illness etc. Push press I enjoy so in the future I shall use 'repetition upper' (currently Thursday's workout) as overhead work with dumbell press or bench variants thrown in too, so I'm still benching twice a week. Overhead lockouts were ok but i'll go back to CGBP the next two weeks. NB: Need to figure out with my DeFranco-westside-esque way of training which lower body movements I'm going to do on which days... Currently thinking DE lower - Box jump, deadlift triples, romanians ME lower - Squats, SLDL, bulgarian split squat This way I heavy bench Monday, jump and heavy deadlift Tuesday, overhead and DB bench Thursday and squat Friday. Seems good to me, although I may move Thursday and Friday's workout back a day for more recovery and more time to do my cardio and other stuff. Something to ponder
Gaston87		...	09-04-2011 @ 18:41
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Busy week Tuesday 5th April - DE lower Scrapped the box jumps, doing deadlift triples and front squats this month. Deadlifts Worked up to 3 x 140, 3 x 150, 3 x 150, 3 x 150 Front squats 4 x 6 @ 70 Calf raises 3 x 10 Weighted crunch 3 x 10 Reverse crunch 3 x 12 Deadlifts felt s**t but didn't expect much, haven't done heavy ones much recently. Fronties were difficult but I'm sure they'll go up with practice. Wednesday 6th April - 20 minute run Fine Thursday 7th April - Repetition upper DB bench - 4 x 8 @ ~40kg Strict press - 4 x 6 @ 55 (found these harder than seated stricts, no idea why as I could move my head back with these so thought I'd push more, maybe lack of practice) Pull ups - 4 x 7 BW Skullcrushers 4 x 10 @ 30 Supinated curls 3 x 12 Big pump. I don't mind this repetition stuff, it still utilises big moves so I know it's conducive to my lifts. Obviously there is an element of dynamic work with the pressing anyway, so it's more DE / RE as opposed to pure repetition. Iron workouts are split as follows (rough outline): M - Heavy bench, heavy tri, row, raises, curls T - Deadlift triples, front squats, calves, abs, grip W T - DB repetition bench, stricts, pulls/chins, light tri, curls F - Squat triples, romanians, lower back, abs, grip S S Delayed ME squat is this evening, legs were shattered yesterday from recent pursuits.
Gaston87		...	13-04-2011 @ 21:47
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Been naughty and not updating Saturday 9th April - ME lower Warm ups Squats - worked up to 3 x 3 @ 120 (beltless etc) Romanians 4 x 6 @ 90 Calf raise 3 x 10 Air bicycle 3 x 10 Plank 3 x 1 minute Easy, fine. Maintenance, squats felt weak so stayed at 120. Health is good now and focus is there again, going to max at the end of the month. Monday 11th April - ME upper Warm ups x many Bench - worked up to 4 x 3 @ 100 (what the f**k, I wanted this on at least 105) Lockouts - last 2/3 of rep, from dead stop - 110 4 x 6 Bench rows - 4 x 6 @ 70 Rear raises 3 x 10 Lateral raises 3 x 10 Barbell curls 3 x 10 Bench was s**te, I put it down to a 'bad day'. I'm sharp and stronger than I have ever been, so I guess something wasn't right. Tuesday 12th - DE lower (Not so dynamic at the moment) Warm ups Deadlift (beltless) 3 x 130, 3 x 3 @ 160 PB Front squats 4 x 6 @ 70 Calf raises 3 x 10 Hanging knee raise 3 x 10 Crunch 3 x 10 Oblique crunch 2 x 10 each side Nice session. Was aiming for 160 x 3 as a PB triple and then drop down to 150 but the 3 sets were all fine. Nothing huge but it's a significant improvement from last week. New PB single there I would imagine. Front squats were horrid as always, but sticking to these to balance out the posterior work I do. Calf work may be construed as unnecessary but working them once or twice a week is hardly detrimental to my leg strength. Wednesday 13th - HIIT sprints Warm up 20+20m sprint / 90 sec rest x 7 Nice and intense

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