Sort of a PR for me, don’t think I’ve done 5 ass to grass reps at 140kg before. Probably had one or two more in teh tank but still bit concerned about my knee. That was enough weight for today.
Bench
20x5
60x5
100x5
107.5x4 (damn it!)
107.5x4 (still couldn’t get the 5th rep)
Had to be punished so did another set
107.5x4
Deadlift
100x5
140x5
180x1
180x1
Bit of a change with my deads going to add on some heavy singles once a week just to get used to them again.
Wide Grip Pull Ups
BW (100kg)x5
BWx5
BWx5
Thought I’d do wide grip pulls instead of chins today for a change. Could only manage sets of 5 after all teh other stuff.
All up took me 45 mins. Feel like I desearve a beer, or two…
Well a good weekend. Enjoyed a few beers, enjoyed the Wallabies knocking over the Saffa’s, and enjoyed a game of golf even though I played shite.
Today,
Leg Press
130kgx5
215x5
245x5
245x5
Standing Military Press
60x5
60x5
60x5
I still struggle with these in relation to my other lifts, I just don’t seem to make much progress I might try some push presses instead next time just to get used to throwing a bit more weight over my head.
Upright Rows
60x5
60x5
60x5
These felt great
Off to the bicep complex. Preacher deck was being used and abused today so rather than wait around I just did the exercises standing instead, bit of a change won’t hurt. Took a bit off fiddling to get the weights right but at the end I was fragged so mission accomplished.
[quote]mday wrote:
Great session Burnesy…the weights and reps are really moving up.
How are you planning your diet for this much work? Are you still looking to drop some weight or are you in a growth/maintenance phase?
[/quote]
I’d call it body recomposition maintenance. That is I’m eating to maintain but Im definately “hardening” up a bit while maintaining the same weight. I’m down to 100kg from 102kg a month ago, of that my waist has come in 1 1/2 inches in a month.
I was using alot of milk to up my cals when i was trying to gain and i think I have a bit of lactose intolerance as I was getting a bit bloaty around my mid section. I don’t strictly plan my diet, I eat 6- times a day. Every now and again I’ll do a log for a day and check what I’m taking in. I’m still taking in around 3500 cals on non workout days and 4000 on days when I train.
Got another week on the program I’m on at the moment. After that I’mm looking at 3 months of CT’s beast training, with the requisite increase in cals, this time I’ll increase using whole foods rather than just milk. Looking forward to it actually.
[quote]soldog wrote:
Nice deads Burnsey! That’s some serious weight.[/quote]
Going through my past logs seems 200kg is my PR. I have in my mind that I’ve done more than that before but if I haven’t written it down it probably didn’t happen. I think I’ll try 200kg next week, if that goes up I’ll be forced to add a bit more on the bar to get a new PR. Will be a good way to finish this training cycle.
I’d like to get up to 500lb (227kg) by the end of the year. I think that is pretty doable. Also want to get my squat to 400lb, current max 365lb, not so sure about that with my knee. There is a powerlifting comp in November that I’m looking at entering so that may be a good opportunity to reach some milestones.
[quote]ecogenx wrote:
deadlifting over 400 lbs…nice work[/quote]
Funny, I find doing near max singles of deads ie @90%+ much “easier”, well definately less taxing, than repping for 5 or 6 reps at 75-80%.
Not many people in my gym deadlift, and those that do, even the bigger guys, don’t really have much of a go (in my opinion anyway) so it’s a nice boost to the ego to have people stop and watch, even if in the back of my mind I know that I don’t really pull that much compared to guys who compete or are more experienced.
Well the wallabies won so I had a few more beers than planned on Saturday night. Still felt a bit ordinary today (monday). Oh well these things have to be done sometimes.
Today,
Wasn’t really expecting alot of myself.
Squats
20x5
60x5
100x5
140x5
140x5
Bench
60x5
100x5
105x5
105x5
Left a bit in the tank for my deads
Deadlift
100x5
140x3
180x1
200x1
Was pretty much gone after the last one so didn’t try any more. Equalled my PR, so considering I only went back to heavy singles last week not bad. Definately my grip is the weakness.
Chins
BW (100kg)x8
BWx8
BWx8
Think I’m finally at the stage where if I was fresh I could knock out 3x10, which I haven’t been able to do for 11 or 12 years. Nothing fantastic but a step in the right direction. EDIT: considering I probably weigh 7-8kg more that is a better achievement than I originally thought.
That was all. Finishing up this training cycle this week, getting a bit sick of the rep/set framework and I’m keen to get stuck into Thib’s beast program.
[quote]SteelyD wrote:
You gonna take any time off or jump right into it?[/quote]
I was going to take a few (4) days off and then start but given I’ve had tonsilitus all week and haven’t trained since Monday I’ll get into it next Monday hopefully feeling better and having had a full week away from the weights. Burnesy
Well I managed to keep my tonsils but hell I was a bit crook for a while there last week. Feel heaps better today and ready to launch in to the Beast Building program by Thibs. If you haven’t read befreo you can find ithere:
Lost a couple of kilos last week due to being crook and pretty much not being able to swallow whole food for a couple of days. Reckon I’ll put it styraight back on though. This will be my next three months sorted. I’ll update with my training for today when I get back from the gym.
Standing Military Press
As many 3 rep sets as possible in 20 minutes
11x3@60kg
Squats
As many 3 rep sets as possible in 20 minutes
9x3@130kg
found these a bit more taxing
Barbell Bent Over Row
As many 3 rep sets as possible in 20 minutes
13x3@80kg
Hadn’t done bent over rows for ages. Felt good, not sure if I got the weight heavy enough for these, se how I go next week with the doubles at 90kg.
All in all not a bad little workout. Fair bit of work for an hour. Also enjoyed taking up the squat rack for an hour watching teh would be curlers wait for me to finish. Wouldn’t normally do my rows there but that was the only oly bar available.
I might try some push presses instead next time just to get used to throwing a bit more weight over my head.