New Training Journal start 2009.
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| mikeyp |  | ... | 03-10-2009 @ 15:21 |
 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 2 x 10 100kg x 5 120kg x 5 140kg x 3 160kg x 3 Then 5 x 10 reps @ 120kg All paused for 1 second on the floor between reps. Leg raises on bench 5 x 25 Should have done max reps at 180kg today but felt a pop in the lower back on the first rep at 160kg warm up so put the bar down and started again and did the 3 reps. Didn't feel any pain but didn't think it would be sensible to max out so did 5 x 10 at 120 to get some work in. The back feels a little tender now when I lean back but ok apart from that so don't know what's going on there. Disappointing session but such is life. D/bell hammer curls 5 x 10 @ 15kg | ||
| PhilKlidaras | | ... | 03-10-2009 @ 16:03 |
Cut him some slack, he is an american Member 311, 1751 posts | this is smart...not something i have been able to yet manage, haha | ||
| mikeyp | | ... | 06-10-2009 @ 18:59 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 70kg 3 reps @ 77.5kg 8 reps @ 87.5kg Then 75kg (for technique work) 5 reps x 5 sets. D/bell supported row 5 x 10 reps @ 32.5 kg D/b tricep rolls 3 x 12 @ 22.5 kg D/b tate press 3 x 12 @ 15kg D/b shrugs 3 x 25 @ 32.5 kg. Pleased with this and shoulder feeling great now, only feel a little pain when squatting. Will continue with band work etc as it is working  | ||
| mikeyp | | ... | 06-10-2009 @ 19:05 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said:this is smart...not something i have been able to yet manage, haha I'd got the bar loaded at 180 but convinced myself how pissed I'd be if I couldn't deadlift for a few months (or maybe not squat too), it's taken me 45 years to get some semblance of self preservation though I'm gonna keep the deads light for a few weeks and strengthen the lower back with stiff leg deads / Romanians etc for a change. The back feels a little tender in certain positions but I don't think squatting will affect it, I'll find out on Sat!! | ||
| mikeyp | | ... | 08-10-2009 @ 18:22 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Lat pulldowns 5 x 10 Face pulls 5 x 15 - 20 Seated row 5 x 12 Cable hammer curls with rope attachment 5 x 12 Swiss ball core work Incline Treadmill 15 mins Did some bench assistance today, keep working on the upper back and lats. Front delts still a bit sore from Tues so didn't do any shoulder work. I've noticed my front delts are working harder, along with the outer pec area on the bench when I'm tucking the elbows more. | ||
| mikeyp | | ... | 10-10-2009 @ 13:16 |
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 120kg x 5 135kg x 3 150kg x 2 Then 85 kg 5 x 5reps paused for 2- 4 seconds in the hole (technique work). Ab roll outs with barbell 3 x 12 Incline abs 3 x 12 @ 25kg Good deep reps. Had another couple of reps in the tank on the 150 but form would have been bad. | ||
| mikeyp | | ... | 13-10-2009 @ 18:54 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Manflu = No training Got a full on work day tomorrow and coughing up crap, felt rough since Sunday so will train tomorrow / Thurs. Session should've been bench assistance, and can't train Saturday due to family commitments (I know I need to get my priorities sorted) :-), so will take this as easy week and move the weights up next week as I've done the planned bench and squat sessions for this month, so will do bench assistance Wed or Thurs and also include deads or do deads Friday. Looking forward to benching as shoulder feeling great now!! | ||
| mikeyp | | ... | 15-10-2009 @ 21:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Deadlifts, beltless. 60kg x 10 100kg x 5 120kg x 5 140kg x 5 160kg x 5 170kg x 5 140kg 2x10 reps Bench Press bar x 20 40kg x 10 60kg x 5 80kg x 3 90kg x 3 100kg x 1 110kg x fail @ half way Lat pulldowns 5 x 10 reps Tricep pushdowns 5 x 10 reps D/bell hammer curls 4 x 15 Still coughing crap off chest and still not 100% so had a play around tonight and just did what I felt like doing, kept the deadlifts light as intended and then thought I'd go for a pb bench as everything felt really light. 100kg felt easy and I was convinced I'd nail 110 which would've been a PB, felt ok in the hands but stuck @ halfway  I would've got it if I'd gone to 105kg first and then 110 (the 100 felt like I could have got 3 - 4 reps out). In retrospect the 110 is 20kg more than I've been benching over the last 4 months and I've done no singles in that time (excuses blah blah blah) so I'm confident I can get 110 - 115 paused by next April. If I had access to a Power rack I think partials on bench assistance weeks with higher than max weights may be a good idea, but I don't so I guess the next best thing is using the Smith machine @ JJB gym??? Week 1 of the next phase next week, will do some bodyweight stuff and abs over the weekend as can't get into the gym. Cheers Mike | ||
| mikeyp | | ... | 20-10-2009 @ 20:35 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 70kg 3 reps @ 80kg 3 reps @ 90kg 5 sets x 1rep @ 100kg 3 sets x 5 reps @ 80kg 1 arm d/bell row 5 x 15 reps @ 37.5 kg D/bell tricep rolls 3 x 12 @ 22.5kg Pleases with this session, kept all the benching strict, no cheating, but not paused as I want to try to get a faster drive off the chest, concentrating on tucking elbows and driving with the legs. Gonna try this format every other week,(with bench assistance in between) increasing by 2.5kg per month on both the singles and the 3 x 5 reps. All reps were smooth so were good starting weights. Pizza awaits | ||
| mikeyp | | ... | 20-10-2009 @ 20:36 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 70kg 3 reps @ 80kg 3 reps @ 90kg 5 sets x 1rep @ 100kg 3 sets x 5 reps @ 80kg 1 arm d/bell row 5 x 15 reps @ 37.5 kg D/bell tricep rolls 3 x 12 @ 22.5kg Pleases with this session, kept all the benching strict, no cheating, but not paused as I want to try to get a faster drive off the chest, concentrating on tucking elbows and driving with the legs. Gonna try this format every other week,(with bench assistance in between) increasing by 2.5kg per month on both the singles and the 3 x 5 reps. All reps were smooth so were good starting weights. Pizza awaits | ||
| mikeyp | | ... | 22-10-2009 @ 17:24 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins Lat pulldowns 5 x 12 superset with band pullaparts. Tricep pushdowns 4 x 10 Seated row 4 x 10 Prehab band work for shoulders (which now feel great) Got a quick session in at lunchtime as working late today. Squats Saturday. | ||
| mikeyp | | ... | 24-10-2009 @ 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, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 3 140kg x 2 150kg x 1 140kg 4 x 1 reps 120kg 3 sets x 5 reps. Ab rollouts 3 x 12 Incline abs 3 x 12 @ 25kg Face pulls 3 x 20 Barbell shrugs 3 x 20 The aim on the squats was 5 x 1 reps @ 150kg, but it felt heavy today and the depth would've suffered on the latter reps so dropped it down to 140. My aim with these is to start @ 90% ish and work up from there so will use 145kg next time. Bench assistance Tues. | ||
| mikeyp | | ... | 27-10-2009 @ 20:53 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bench Assistance. Bike 10 mins Warm up with bar 5 mins. Floor Press, normal grip. Bar x 20 40kg x 10 60kg x 5 70kg x 5 then 5 x 5 @ 75kg paused. Close grip bench (index fingers on smooth) 5 x 5 @ 75kg Fat man pullups 5 x 10 reps. Bent over row 3 x 10 @ 70kg Strict One arm D/bell rows 1 x 40 reps @ 42.5 D/bell shoulder press 5x12 @ 15kg Using the pullover technique to get the bar in position for the first rep on Floor Press which results in a 4 - 5 second pause for the 1st rep. Enjoyed the session. | ||
| mikeyp | | ... | 29-10-2009 @ 20:52 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Assistance session. Bike 30mins Lat pulldown 5 x 10 ( 5kg heavier) superset with band pullaparts x 30 reps. Pressups 5 x 20 reps Pushdowns 5 x 10 Band work for shoulders Stretching | ||
| PhilKlidaras | | ... | 29-10-2009 @ 21:00 |
Cut him some slack, he is an american Member 311, 1751 posts | good stuff in here mate.... got some more meets coming up? or are you just training for fun at the moment? | ||
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