New Training Journal start 2009.
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| mikeyp |  | ... | 28-05-2013 @ 20:43 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Overhead squats with bar 4 x 5 Squats Bar x 10 x 2 sets 60kg x 5 x 2 sets 100kg x 5 x 3 sets Dumbell one arm row 10 x 40kg, 10 x 45kg 50kg x 6, 6, 10, 10 Dumbell chest supported row 5 x 10 @ 25kg Strict Barbell curl, 30kg x 10, 35kg x 8 x 4 sets Shoulder prehab shizzle x lots. Just working on technique & flexibility with squats, used oly shoes. | ||
| mikeyp | | ... | 30-05-2013 @ 20:41 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3 105kg x 1 115kg x 1 100kg x 5 100kg x 3 Bench Press to foam roller. 100kg x 5 110kg x 3 120kg x 2 Lat Pulldowns 65kg x 12, 80kg x 10 x 4 sets Tricep Pushdowns 5 x 10 reps @ 45kg Rotations round head with 20kg plate 3 x20 Band pullaparts 3 x 40 Working on my weak triceps, so decided to cut 300mm off my foam roller and strap it to my chest with a physio band....worked well  | ||
| mikeyp | | ... | 01-06-2013 @ 13:33 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Overhead squats with bar 4 x 5, 25kg 2 x 5 reps Beltless Squats, Oly shoes. Bar x 10 x 2 sets 60kg x 5 x 3 sets 100kg x 5 x 3 sets 120kg x 5 x 2 sets Barbell curls 5 x 10 reps @ 30kg Face pulls 6 x 10 - 15 Working on flexibility with squats, going as low as physically possible, pausing in the hole and focussing on feeling the weight through the heels. Consciously keeping it to light weights to force me to concentrate on the technique. | ||
| Billwest | | ... | 02-06-2013 @ 09:51 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice benching Mike. Seems like we have the same issues with bench. | ||
| mikeyp | | ... | 02-06-2013 @ 21:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice benching Mike. Seems like we have the same issues with bench. Cheers Bill. Yes, bench is weak but hopefully the shoulder prehab work I'm doing will prevent injury. I have been at the stage I'm at now, where I'm starting to improve, a couple of times then I've injured my shoulder and it takes a good few months of avoiding re injury and getting back to where I was !! My long term goal is 140 so I'll just keep working at it 'till I get there. I've also started overhead squats to work on flexibility to improve my squats however this should also help stabilise my shoulders and upper back | ||
| mikeyp | | ... | 04-06-2013 @ 20:19 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 3,3,3,3,3,3,3,3 85kg x 7,7,6 Lat pulldowns 65kg x 10, 80kg x 8 90kg x 8, 95kg x 8, 95kg x 8 then drop set. Tricep pushdowns 1 x 8 @ 45k, 3 x 8 @ 50kg then drop set Circles round head / face with 20kg plate 3 x 20 Band pullaparts 2 x 50 Did 8 sets at 3 reps instead of the scheduled 7 sets as it felt comfy, so will move up in weight next session and drop back to 8 x 2 reps again. | ||
| mikeyp | | ... | 07-06-2013 @ 20:10 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Overhead squats with bar 2 x 5, 25kg 2 x 5 reps 30kg x 5, 35kg x 5 Beltless Squats, Oly shoes. Bar x 10 x 2 sets 60kg x 5 x 3 sets 100kg x 5 x 3 sets 120kg x 5 x 4 sets Front squats 60kg x 5, 70kg x 5 x 3 sets. Barbell curls 30kg x 10 reps, 35kg x 8, 40kg x 8 x 3 sets Fat man pullups 5 x 10 Face pulls 6 x 10 - 15 Shoulder prehab. Technique & flexibility session again tonight, went up to the heady heights of 35kg on overhead squats  | ||
| mikeyp | | ... | 11-06-2013 @ 20:22 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate. Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3 105kg x 2,2,2,2,2,2,2,2 85kg x 7,7,7 Lat pulldowns 65kg x 10, 80kg x 10 90kg x 8, 100kg x 8, 100kg x 8 then drop set. Tricep pushdowns 1 x 8 @ 45k, 3 x 8 @ 50kg then drop set Circles round head / face with 15kg plate 3 x 24 Band pullaparts 2 x 40 Moved up to 105 on the main sets and dropped back to 2 reps. Paused the last rep on all sets as they felt really solid, so all positive. The negative is my right knee is painful again since I've been squatting, so I'm going to stop squatting completely until I feel no pain and let it settle down, so will focus on stiff leg deads and back & bicep work on non bench days. Frustrating but I'mm gonna focus on bench until it's right. | ||
| mikeyp | | ... | 13-06-2013 @ 21:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless Straight leg deadlifts. 60kg x 10 x 2 sets 100kg x 5 x 3 sets 120kg x 5 x 5 sets One arm dumbell rows 10 x 35kg, 50kg x 8 x 4 sets Barbell curls 30kg x 10, 40kg x 8 x 4 sets Dumbell curls 4 x 12 reps @ 12.5kg Face pulls 7 x 10 - 12 D/bell anterior rotations 3 x 10 Band lateral rotations 3 x 25 | ||
| mikeyp | | ... | 15-06-2013 @ 11:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 1 110kg x 1 117.5kg x 1 100kg x 5 Bench Press to foam roller. 100kg x 3 110kg x 3 120kg x 2 125kg x 1 130kg x 1 Chest supported row machine 4 x 10-12 Tricep Pushdowns 4 x 10 reps @ 45kg Band pullaparts 2 x 40 Bench starting to feel better now. The 117 was a peach, nice and smooth, and no grinding which is the intention....keeping everything with a rep ot two in the tank to keep good technique. | ||
| mikeyp | | ... | 18-06-2013 @ 19:42 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless Straight leg deadlifts. 60kg x 10 x 2 sets 100kg x 5 x 3 sets 120kg x 5 sets 140kg x 5 reps x 5 sets One arm dumbell rows 10 x 35kg, 50kg x 10 x 4 sets Preacher curls 20kg + EZ bar x 10 30kg + bar x 6 x 3 sets, Cable curls 4 x 12 - 20 reps Circles round head with 20kg x 3 sets D/bell anterior rotations 3 x 20 | ||
| Billwest | | ... | 18-06-2013 @ 19:44 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice bench recently Mike. Good consistent lifts. Any thoughts of competing soon? | ||
| mikeyp | | ... | 18-06-2013 @ 20:25 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice bench recently Mike. Good consistent lifts. Any thoughts of competing soon? Howdy Bill Cheers, I am itching to compete again, just resting my right knee (patella tendinitis), just needs to settle down completely, so it's a good opportunity to focus on bench for a month or two. Also I want at least a 130 bench at my next comp so plenty of work to do. Bench is starting to feel better now and I'm doing plenty of prehab for my shoulders and (touch wood) they feel great. Upping the volume and dropping the grinding reps, leaving one or two in the tank seems to be working, so the aim is to just keep nudging the weights up slowly ( the 8 x 2 routine is really good in this respect). I'll start squatting again when I have no pain going down stairs, bodyweight squatting etc, and I'm doing some lightish straight leg deads to tick over. Also we're expecting our first baby (boy) on 25th July so it will be late this year realistically before I compete. | ||
| Finch | | ... | 19-06-2013 @ 10:26 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Lots of good work happening in here Mike. Can't do OH squats myself, I struggle with just the bar, so I stick to fronties. Congrats on the forthcoming new arrival. | ||
| mikeyp | | ... | 19-06-2013 @ 20:09 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Finch said:Lots of good work happening in here Mike. Can't do OH squats myself, I struggle with just the bar, so I stick to fronties. Congrats on the forthcoming new arrival. Good to hear from you Ian, thanks for popping in Yes I started the O/H squats to improve flexibility, and I was squatting light and arse to floor, and was going to build up from there, but was still training through some pain in the patella, but it wasn't too bad so just pushed on, however now I've just thought f**k it, it needs rest to heal, so instead of getting pissed off I'm focussing on bench, and the squat & deads should come back pretty quick anyway. Note to self...need 3 plate bench asap | ||
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