SumoTwat

13/01/12:

15" Deadlift:

60kgx5,5,5, 100kgx3, 140kgx2

160kgx8 - fast, could have gone for more but sticking to the programme
160kgx8
160kgx8
160kgx8 - still fast

15" Deadlift speed:

140kgx3,3,3,3,3 (video)



- looking at the vid, my lower back looks arched. This might be because it was light and I didn't reposition properly. But these caused no back pain and all reps felt fast and easy today.

Front squats:

barx5, 60kgx5

80kgx5
80kgx5
80kgx5
80kgx5
80kgx5 - these felt very easy, some reps paused, felt there could be a pb...

100kgx1 (easy and pointless but no way 125kg+ was happening, got a bit too excited)

GHR:

bwx12
10kgx3 - hamstring cramp, work on hamstring flexibility!!!

Abs:

bwx15,15,15

15/01/12

with brownbear (and VanillaGorilla working)

Clean and press (clean each rep):

40kgx3,3, 40kgx2(clean only), 60kgx2

70kgx5
70kgx5
70kgx5

- legs went to jelly on last few reps on each set, never knew it would be that bad cleaning each rep! Happy with it though, was hard work.

Dumbbell press:

17.5kgx5
22.5kgx10,10,10,10

- on each set, first 6-8 were easy then triceps went and getting it to 10 was hard!

Reverse pec deck: (on '90' plate)

12,12,12,15

Chin ups: (bw)

8,8,8,8,8,6,6

Barbell curls: (short bar, 10kg each side)

10,10,10,10

A lot of volume, clean and press was good weight and reps, happy with the session.

16/01/12:

Box squats against blue bands (speed + paused on box):

barx2,2,2, 40kgx2, 60kgx2,

70kgx2,2,
80kgx2,2,2,2,2,2

- felt good, speed was good and tried to be as explosive as I could be. My squats are generally slow so hopefully these will help.

Sumo Deadlift:

60kgx3, 100kgx3, 140kgx3,
180kgx1,
170kgx1,1,1,
160kgx1.

- Legs were gone from clean and press yesterday and squats today. Felt every rep was being pulled all by my lower back and no legs. Lower back felt weird, definitely not injured though. Aim was 3x3 on 170-180kg, even tried 160kg but just wasn't there today.
- Underestimated how much cleans and speed squats would take out of my legs.

Reverse Hyper:

bwx15,15,
bw+20kgx12,12,15

Abs:

15,15,15

Today I learnt that after clean and press take a rest day, I felt fine all day but as soon as I got into squats I knew deadlifts were going to be a hassle.

18/01/12:

Bench:

barx8,8, 40kgx5, 60kgx5, 80kgx2,

100kgx2 - fast and easy... felt there was a pb there
120kgxf - but there wasn't. Was nearly there, pressed off chest well but f**ked up the line. Could have tried it again but shoulders were not feeling great after the failed rep. Back to volume for rest of session.

CG Bench:

100x3
100x3
100x3

85kgx10 - nice, happy with this.
85kgx8 - slow lock out on 8th rep knew I had strict press after so racked it.

Barbell Rows:

60kgx5, 80kgx12

85kgx12
85kgx12
90kgx12
90kgx10

Strict Press (Paused at bottom):

50kgx8
50kgx8
50kgx8
50kgx8
(Maybe did a 5th set - can't remember)

- these felt good and will aim for 10+ reps next time. Could have got them on the first few sets but didn't want to mess up the last sets.
- last few sets of barbell rows were supersetted with strict press.

Power Shrugs supersetted with hammer curls:

140kgx10 / 17.5kgx10
140kgx10 / 20kgx10
140kgx10 / 20kgx10
140kgx10 / 22.5kgx8

Not that bothered about missing 120kg but my pressing seemed a little down compared to previous sessions. Still decent, not that well rested and still got in the volume.

20% jump is too much when attempting a max Raj. Should have done 100*1, 112.5*1, 120*1. Jumps should get smaller the closer you get.

Yeah was a bit silly of me to do that but I have tried it before doing 100kgx1, 110kgx1 and failed 120kg. Thought this could work based on how easy 100kg felt but obviously didn't. But generally I do take smaller jumps when attempting a max, just got a bit eager on this one. Will try 100kgx1, 112.5kgx1 and 120kgx1 when I next go for a max bench but that will probs be after my comp now.

19/01/12:

Squats:

barx5,5,5, 60kgx5,5,5, 100kgx2,2,2, 120kgx1,

140kgx1, 150kgx1 - slow, didn't feel like 160kg+ would be there, change of plan.

140kgx5,5 (rep pbs)

- 1st set was solid, 2nd was even better. Happy with these. Best before on 140kg was 3,3 about 3 weeks ago.

CONVENTIONAL Deadlift:

60kgx2,2,2, 100kgx2, 120kgx2,2,2,2,2
- using 15 inch stance, tried getting speed and technique from floor right. Felt faster than sumo but went lighter for proper speed sets.

Speed deadlift (conventional):

100kgx2,2,2,2,2

- fast, felt good with my back but slight pain down my right leg. Will increase weight slowly with these and probs will switch to conventional after my comp.

Reverse Hypers:

bw+20kgx15,15,15,15

Abs:

bwx15,15,15

Happy with squats, worked hard for the reps. Conventional deadlifts felt good which was a positive. Decent session after a long day, normally these don't go well.

Perhaps lazy c**t was a bit harsh looks a good session

20/01/12:

Was in 2 minds about going today but if I didn't wouldn't be able to go on weekend. So decided to go even if I was feeling it from yesterdays session.

Push Press:

barx5, 40kgx5,5, 60kgx3

75kgx5,4,4

- would have liked 6,6,6 but straight away I was getting elbow pain and leg drive was not there today.

60kgx12,10

- added some volume to push press.

Incline Bench (cg):

60kgx12
60kgx12
60kgx10
60kgx10

- remember last time did 65 then 70 and reps were below 8. Went lighter to get every set atleast 10 reps.

Dumbbell rows:

55kgx1 - callouses were f**ked, painful when gripping it.

45kgx20r,20l
45kgx20r,20l

- these felt better to grip, no issue about lifting the 55kg with straps but these were meant to be done strapless so went lighter and more reps. Very tiring

Barbell Shrugs (strict):

100kgx15,15,15,15

Worked hard, I feel dead now. Been a very busy week and fitted the gym in around that, so happy with the sessions.

A lot of volume but s**t those are light weights, let's call it a deload!!!

Yeah dissapointed not to get more weight but atleast volume was there. Tbh the way I felt, happy to get what I did. Atleast now will be well rested for 15" dl on Monday.

Its true, still did stuff and a lot of it! 15s should be good on monday

volume n lighter weigths can be a good thing as long its not done too often.
keeps the muscles active, cos its lighter ur technique is usually better and also gives ur joints less stress and of course the CNS a nice break.

p.s. u got 10 reps+ to get on the 15"

If that's a challenge Dom I can have him do 15 on Monday and record it if you like haha

not a challenge. i did 6, then raj did 8, then i did 10. was just a friendly reminder to encourage some decent reppage thats all.