New Training Journal start 2009.
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| mikeyp |  | ... | 18-08-2009 @ 20:52 |
 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 5 mins Deadlifts from the floor, no belt. 60kg x 10 100kg x 5 x 2 sets 140kg 5 160kg 5 170kg x 5 x 5 sets All paused for 1 second on the floor between reps, all good strong reps. D/bell hammer curls 5 x 12 @ 15kg Leg raises on bench 5 x 25 reps Going to work up to 180kg 5x5 over next couple of sessions then increase the weight and drop to 3 reps. | ||
| mikeyp | | ... | 20-08-2009 @ 20:28 |
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 5mins. Normal grip bench press (little finger just inside rings) Bar x 20 reps x2 sets 40kg x 5 60kg x 5 70kg x 5 80kg 5 reps x 5 sets then 90kg x 1 x 4 sets 75 kg 3 x 8 reps then Narrow grip (index fingers on smooth) 60kg x 10 reps x 5 sets superset with One arm row 5 x 10 reps @ 37.5kg to save time. Moved the grip back out tonight. Shoulder was niggling warming up but got better as I moved up. The first sets @ 80kg felt awkward as it's the first time I've used normal grip for a quite a few weeks now so I got some volume in and practiced technique. I actually started to use my lats tonight and tuck the elbows better on the descent, it doesn't come naturally though  Ironically I do enjoy benching though!!! Hopefully the shoulder will get stronger now. Large pizza awaits  | ||
| 40_plus | | ... | 20-08-2009 @ 22:03 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | It will come Mike, keep at it. | ||
| mikeyp | | ... | 22-08-2009 @ 13:09 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said: It will come Mike, keep at it. Yeah cheers Les I intend to | ||
| mikeyp | | ... | 22-08-2009 @ 13:27 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Felt a bit under the weather yesterday and this morning so erred on the side of caution and just did some upper body assistance work. Lat pulldowns, tricep pushdowns, face pulls, seated rows, straight arm pulldowns. I meant to squat today but I feel better for doing something. | ||
| mikeyp | | ... | 25-08-2009 @ 20:13 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Looked at the time left leading up to April when I am going to compete at the YNE Champs at Ashington, assuming it's the same date as this year, and decided that I need to get back on the 5 3 1 if I am to hit my targets for the Comp, so this is the first week back on the programme! I intend to use the Military press days as bench assistance, because overhead pressing with any decent weight is still painfull on the right shoulder. I intend to go beltless on squats and deads. So today did Bike 15 mins 4 sets incline press, 5 sets fat man pullups, 5 sets dumbell press, 5 sets bent over rowing and 5 sets of dumbell swings All for 10 - 12 reps except d/b swings @ 25 reps. Squats on Thursday. | ||
| PhilKlidaras | | ... | 26-08-2009 @ 18:39 |
Cut him some slack, he is an american Member 311, 1751 posts | mate, (pizza x many) + strong tris and big, thick lats/upper back + technique = big bench.......you'll get there soon enough! | ||
| mikeyp | | ... | 27-08-2009 @ 20:17 |
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, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 110kg x 3 122.5kg x 3 140kg x 6 Then 80 kg 5 x 5reps paused for 2 seconds in the hole Pulldown abs 4 x 10 - 15 reps went 2 plates heavier. Incline abs with 25kg plate on chest 3 x 12 Using 170kg as 1 rep max less 10% (153kg) to calaculate my working weights from, so the 140kg should have been 137.5kg but 3 plates looks better  I was really wanting 10 reps tonight but the form was going on the 6th. Shouldn't beat myself up though as I think my belted max reps with 140 was only 6 or 7. Think the paused squats will help my technique as the weight is light enough to allow me to concentrate on driving my head and chest up and back as I drive out from the paused position (just below parallel), but heavy enough to give me some work as I'm still getting used to these. I am focussing on exploding up. Enjoyed the session as I felt pretty drained from work going in to the gym. Bench on Saturday, chicken pizza awaits  | ||
| mikeyp | | ... | 27-08-2009 @ 20:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: mate, (pizza x many) + strong tris and big, thick lats/upper back + technique = big bench.......you'll get there soon enough! Cheers Phil mate, when I get the right shoulder pain free I intend to start doing some heavier board work as the back off sets, get used to some decent weight in my hands (living in hope) | ||
| mikeyp | | ... | 29-08-2009 @ 14:56 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 3 reps @ 65kg 3 reps @ 72.5kg 10 reps @ 80kg Then 70kg 5 reps, 5, 5, 5, 10 on last set. D/bell supported row 5 x 12reps @ 30kg paused at top, nice and strict. D/bell Tate tricep press 3 x 12 @ 20kg Tricep pushdowns 3 x 10 @ 3 plates less than full stack. Pleased with benching today. All good reps on the 80kg set, starting to feel much more natural with the elbow tucking and f**k it's so much easier when you hit it right (feels like nothing on the descent). I had a couple of reps where I pushed off the chest and midway started to push back towards my face and it felt as though there was no weight on the bar, (wish I could hit every rep like that) just need tons more practice now. Instead of doing the backoff sets at 10 reps I'm choosing a weight which feels medium so it's heavy enough to practice technique and get stronger in that groove, but light enough so that form doesn't break down. The right shoulder is also feeling better (felt much better squatting on Thurs also) I've intentionally started light with the 5 3 1 using 90kg (100kg less 10%) to calculate the working weights as I really want to nail this technique, I can always jump by 5kg each cycle later on. Happy days | ||
| PhilKlidaras | | ... | 29-08-2009 @ 17:28 |
Cut him some slack, he is an american Member 311, 1751 posts | 531 is the awesome.....i am doing well on it with 3 sessions a week at about 60-75 minutes a session and going to pass PR weights in the build up to my next in the next few weeks. | ||
| mikeyp | | ... | 01-09-2009 @ 20:13 |
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 5 mins Deadlifts all without belt. 60kg x 10 100kg x 5 120kg x 5 140kg x 3 160kg x 3 180kg x 6 Then 5 x 10 reps @ 120kg All paused for 1 second on the floor between reps. D/bell hammer curls 4 x 12 @ 15kg Crunches on floor with 10kg plate on chest 3 x 30 Leg raises on bench 3 x 25 Time for food | ||
| mikeyp | | ... | 03-09-2009 @ 20:49 |
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, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 115kg x 5 130kg x 3 145kg x 5 Then 85 kg 5 x 5reps paused for 2 seconds in the hole Pulldown abs 4 x 15 Close grip bench press 5 x 5 @ 70kg concentrated on making these 'snappy' tucking on the descent and fast up. Kept these @ moderate weight, not easy / not hard. Dumbell press 5 x 12 D/bell tricep rolls 5x10 Tricep pushdown 3x12 Should be squatting on Saturday but I'm going away for a dirty weekend with the missus tomorrow so won't be training now 'till Tuesday (benching) so wanted to combine squats and bench assistance tonight. Could still feel Tuesdays deads in the lower back, so pleased with the 145kg set, (all beltless PBs on squat recently) and the paused deadlifts are definitely harder for me than touch n go so looking for improvement on those!!. Have a good weekend my friends, I will | ||
| PhilKlidaras | | ... | 03-09-2009 @ 21:03 |
Cut him some slack, he is an american Member 311, 1751 posts | good SQ and DL work as of late | ||
| Boar | | ... | 03-09-2009 @ 21:15 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | solid !! your due to smash 400lbs on the squat mate !! | ||
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