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Maxs training log

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MaxCooperIconMaxs training log26-09-2011 @ 12:02 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Post Edited: 14.09.2012 @ 10:47 AM by MaxCooper
EDIT TO start a list of all my comp PBs

Comp 1 Sept 2011:
Weigh In on day: 108, Actual weight (2 days before): 113
220/25/180 425

Comp 2 April 2012:
Weigh In 24hr: 112.3, Actual BW (2 days before): 112.5
240/165/232.5 637.5

Comp 3 May 2012:
Weigh in on day: 113.3 Actual Bw (2 day before): 113.8
-/170/250 (Push Pull)




GEAR FITS BEST AT 115, could get away with 116
shirt likes lighter better, hence 115/6, Suit fits best at 118
MaxCooperIcon...26-09-2011 @ 12:07 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Yesterday morning woke up to find I burst the blood vessels in both eyes, the white of the left eye is almost completely red, dunno to get it checked cos its in both, probably wont be bothered cos it doesnt hurt.
Just cycled the 2 miles uphill to the uni library, threw up in the toilet, so incredably unfit, i need to work on cardio at the gym and get the bus in the meantime, Im so unfit even uphill i should be able to cycle it all.
MaxCooperIcon...06-10-2011 @ 09:11 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Post Edited: 06.10.2011 @ 09:12 AM by MaxCooper
5/10/2011
First propper day back, been cycling to uni and doing assistance and rehab work, but first true training day is today.
Noticed id been avoiding GM cos they 'felt wrong' and have come to the conclusion this is because im s**t at them...

ME Lower
Warmups:
internal/external rotations, shoulder dislocates,v light pull downs, face pulls

Concentric GM improvised SSB(back parrallel to ground)
warm ups
90kg x 3 (3 rep pb)
100kg x 2 x 3 (was goin for 3 reps after the first fail i just did 2s, but due to never doing before 2 rep PB yay!)
80kg x 5
Obviously a weak point as I thought, concentric so wasnt even a that I was too scared to lower it just purely strength

neutral grip Pull ups
lots, did 3x5 somewhere in there

Pin pulls, just below knee (2 doubled red bands)
barx5
70kg x 5
120kg x 5
170kg x 3
140kg x 3
120kg x 6

GHR (light band assisted)
10(rep) x 5

Later that night... bordem kicked in
2(rep) x 3 GHR unassisted
15 x 4 sit ups on GHR
MaxCooperIcon...08-10-2011 @ 19:29 
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Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
7/10/11
Session 1
GHR
15x 4 orange band assisted
Internal/external rotations

Session 2: Bench assistance
incline jm press
warmed up then
50kg x 5 x 1
50kg x 3 x 3

Incline tate press
10kg x 15
17.5kg x 6 x 4

DB row
37.5kg x 6
45kg x 6
50kg x 22
50kg x 10

Pull up + Straight arm pull down
3 pull ups then 10 straight arm pull downs x 3
2/1 pull up then 10 SAPD

8kg flies/rear delt row

Orange band push down
35/35/35

ABS
GHR sit ups 15 x 2
plank

8/10/11
Session 1
GHR assisted 15x2
unassisted 5,3,3
Band pushdown 35/35/35

Session 2 DE Squat
2inch low box safety bar
80kg x 2 x 8
100kg x 2
120kg x 2

Got talked into pin pulls, pin 3
(2 doubled reds)
bar x 5
60kg x 6
100kg x 6
120kg x 6
140kg x 3

Pull ups
3wide then 2 neutral x 2
neutral grip 1,1,1
then bw +5/15 for singles
JackRevansIcon...08-10-2011 @ 19:48 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
good you have a training log. sorry to hear about the shoulder problem in that competition, atleast your squat was good. very good i might even say
MaxCooperIcon...08-10-2011 @ 20:23 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
I was kinda dissapointed, 220 was my opener, i really wanted 230 but it was not to be, gonna open lighter next time though so i can get an easier attempt in. Hows your training goin Jack?
JackRevansIcon...08-10-2011 @ 20:31 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
MaxCooper said:I was kinda dissapointed, 220 was my opener, i really wanted 230 but it was not to be, gonna open lighter next time though so i can get an easier attempt in. Hows your training goin Jack?


squats not going well, deadlift is doing allright i suppose, bench is finally starting to move, i will do 110 soon. iv entered a first timers strongman comp in march so my training will have to be changed to accomodate more overhead and events stuff. oh and im bulking to 90kg
MaxCooperIcon...11-10-2011 @ 00:19 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Id say just dont pile on weight too fast, ive done that an now my weight to strength is so much worse...

10/10/11
ME Bench
Internal/extrnal/facepull/dislocates

Close fatgrip foampress
90 x3
100 x 3 x 3
110 x 3 decided to stop there, plan is to slowly increase the weights using the foam to go lower as weigt increases
100 x 5
All felt good, ready to increase next week!

DB extension
12kg x 15
17.5 x 10
17.5+micro band x 6 (+2 without band)x 3

Pull ups
5,3,3 wide
10kg x 1 wide immediately by 1 neutral
20kg x 1 neutral
25kg x f neutral

Wide grip low row (increasing weights)
15
12
12
10
10
8-4 (dropped on fail)

Session 2
orange band push down
40/35/35

Band pull apart
15/15/15
MaxCooperIcon...12-10-2011 @ 20:18 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
12/10/11
Session 1: ME lower
warmup; internal external rotations/dislocates/facepull/SAPD
Conc SSB good morning
80kgx 2
100kgx2
110kg x 2 PB
120kg x f
115kg x 1 PB
80kg x 6

SSB squat
100kg x 5 x 2

Pin pulls (pin 4) red+orange doubled
barx5
60kg x 5
100kgx 5
120kgx5
140kgx 1

GHR
band assisted 15/15
unassisted 6/6
band assisted 12/12

Session 2
GHR abs
15x2

Band pushdown
40/35/30
LuuuuuukeyIcon...12-10-2011 @ 21:13 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
You're doing far too much in the warm up room IMO. 15 warm up sets before squatting?! Scale that back a bit.

How long had you been using kit before your comp?

You want to have something nice and easy in mind for openers, so you aren't worrying about what you can get down with.
MaxCooperIcon...14-10-2011 @ 16:55 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
I didnt really notice the amount of sets, could have been the problem, I just warmed up how I do on a normal day.
Id been in kit about 6 weeks at that point (for that cycle ive used it about 10-12 times before), felt pretty comfortable using it. The opener was a wait that in training id judged at about 95% but id been struggling to get down with less.

14/10/11
DE Upper
Warm up, raises/internal external/facepull/dislocaates
DE Bench
barx 20 x 2
40x 5 x 3
60x 3 x 7
80x 3

3 Board
100 x 10
110 x 5
120 x 4
120 x 3

DB extension
12.5 x 15 x 3

pull ups
5,5,3,3

Low Row
setting 10 x 12 x 4

Rear delt fly machine
15-20 x 4

Session 2 (planned but cba posting again)
band push down
40/35/30

and if i get bored GHR w orange band assistance
15 x 3
JackRevansIcon...14-10-2011 @ 17:25 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
good work max
MaxCooperIcon...15-10-2011 @ 20:36 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
15/10/2011
Warmup
4 min incline walk/ raises/ internal external/ lat pulldown
DE Squat with SSB
bar x 5 x 5
40kg x 3 x 3
60kg x 2 x 2
90kg x 2 x 12

Dimel DL
90kg x 15
110kg x 12

Zercher squats (done off the 3rd pin down)
80kg x 6 x 4

Wide grip Shrugs
80kg x 25 x 3
100kg x 20 x 2

SAPD
5 sets of 10

Leg press
4plates x 5
5 x 5
6 x 5

Session 2
GHR
band assisted
15 x 2
no band
5
4
3 (+6 with band)

Band extension
40/35/30
MaxCooperIcon...17-10-2011 @ 22:06 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
17/10/2011
Shoulders were feling bad last night cos on saturday i was icing it, yawned stretched and it cracked badly and hurt a bit... I then discovered the indian club thing where you swing clubs around like a dick for 5 min and now my shoulders feel good!
ME Bench
warmup
raises/internal-external/ rear delt
Fat bar foam press
80kg x 5 (added foam after)
100kg x 3
112.5 x 3 (2.5kg PB)
120 x 3 PB
100 x 6

Swiss bar foam (except it didnt compress so its like a 2.5b)
100 x 5 (added foam after)
110 x 5
115 x 5
120 x 3
110 x 5

DB Row
50kg x 6,10,10
(left at 10 cos my arm felt wierd doing it)

Pull down
6 sets (last one was a drop set, burned like f**k)

Rear Delt fly
5 set, not much to say

Session 2
GHR/ab superset
orange band assist
15 x 2 (with 15 sit ups inbetween)
unassisted
5 + 2 negatives (15 sit ups)
3 + 2 (neg) (15 sit up)

overhead band extension
40/30/30
MaxCooperIcon...19-10-2011 @ 20:28 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
19/10/2011
Last week on Conc GMS, might do another variation next with the eccentric in...
ME Lower
Warm up: walking, internal-external, raises, lat downs, dislocates
Conc wide stance GM
bar x 5 x 2
40kg x 3 x 2
60kg x 3 x 2 (belt on after)
85kg x 3 (around 93%)
100kg x 3 (10kg PR)
110kg x 3 (20kg PR)
115 kg x 2 (went for 3 but it still makes a new 2 rep pr)

Rack pulls (2 small red bands)
bar x 5
60kg x 3
100kg x 3
140kg x 1
160kg x 1

Pull downs
weights x 15 x 5

Sled pulling
50kg x 1
75kg x 4

GHR
15 x 2 assisted
3 x 3 unassisted

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