[quote]Element_26 wrote:
07/12/09
ME Squats/Deadlifts
Paused Squats:
20x2x5
60x5
80x3
100x2
120x2
140x1
150x1(PR)
Pikes:
BWx2x6
BWx2x5
45 Degree Zercher Hyperextensions:
68x2x12
It’s deload week, but I went for a 5kg PR anyway.[/quote]
That-a-boy! Don’t let a deload keep you down. You’ve been kickin ass, man
09/12/09
ME Bench Presses
Dumbbell Bench Presses:
20x15
34x17
34x13
34x13
Pull-ups:
BW+11.25x2x6
BW+11.25x1x5
Face Pulls:
45x15
45x12
Can you say deload? Boring eh?
I did a few sets of high-rep dumbbell benching, to give the mind and body a break from the heavy barbell pressing.
11/12/09
DE Squats/Deadlifts
Speed Box Squats:
20x2x5
60x2
80x2
100x8x2
Ab Pulldowns:
50x3x20
Cable Rows:
50x3x8
Another deload session ticked off.
13/12/09
DE Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3
75x6x3
One-Arm Dumbbell Rows:
44x3x15
Scarecrows:
5x2x10
It’s a shame that today was a deload session, because all of those sets of bench presses felt extremely fast. Would have been a good day to go hell for leather… I’ll save it for tomorrow.
[quote]whup wrote:
[quote]Element_26 wrote:
07/12/09
ME Squats/Deadlifts
Paused Squats:
20x2x5
60x5
80x3
100x2
120x2
140x1
150x1(PR)
Pikes:
BWx2x6
BWx2x5
45 Degree Zercher Hyperextensions:
68x2x12
It’s deload week, but I went for a 5kg PR anyway.[/quote]
That-a-boy! Don’t let a deload keep you down. You’ve been kickin ass, man[/quote]
Cheers whup! I’ve been feeling really strong for the past few weeks. I’m looking forward to more progress on the next cycle.
At the start of the year I wrote down some lifting goals for 2009. I smashed most of those a while ago, but now I’m aiming to get my big 3 total up to 500kg by the end of the year.
I made a 200kg deadlift a few weeks ago, so now I need to add something like a 170kg squat and 130kg bench before the New Year. Here’s hoping…
14/12/09
ME Squats/Deadlifts
Reverse Band Squats:
20x2x5
(Added light bands)
60x5
80x5
100x3
120x1
140x1
160x1
170x1
180x1
185xF
Rack Pulls (from 3rd pins):
60x5
100x5
140x3
160x3
170x2
Glute/Ham Raises:
BWx10/8/8/6
Hanging Leg Raises:
BWx4x6
It’s cool to be able to say I squatted 4 plates, even if the bands probably took a considerable weight off at the bottom. Rack pulls were absolutely terrible.
16/12/09
ME Bench Presses
Bench Presses (Paused):
20x2x8
40x5
60x5
80x3
(All subsequent sets performed with a 2-board)
100x3
110x1
120x1
130x1
140xF
140x1 (PR)
110x3x5
Pull-ups:
BW+11.25x1x6
BW+11.25x3x5
Face Pulls:
45x3x15
Presses:
52.5x10/9/7
Another decent PR. Maybe, just maybe, a 130kg before the end of the year is within reach.
18/12/09
DE Squats/Deadlifts
Speed Box Squats:
20x2x5
(Added green bands)
20x3
60x3
80x2
90x8x2
Speed Deadlifts:
70x3
(Added doubled mini bands)
70x1
90x1
100x1
110x1
120x3x1
Reverse Hypers:
115x3x12
Ab Pulldowns:
110lbx3x10
Squats were fast. Not much else to say.
20/12/09
DE Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3
80x8x3
One-Arm Dumbbell Rows:
100lbx3x12
60kgx1x13 (PR)
Presses:
50x1x10
60x2x6
Band Pull-aparts:
2x25 w/mini band
Dumbbell Hammer Curls:
45lbx2x12
My training partner came back from a two-week holiday this weekend, and it was good to be lifting with other people again. We celebrated by having a good session despite the freezing weather. Good speed on the bench presses, and a rep PR on the dumbbell rows.
21/12/09
ME Squats/Deadlifts
SSB Squats:
30x2x5
70x3
90x3
110x1
125x1
135x1
145xF (repeatedly)
Deficit Deadlifts:
60x3
100x3
120x3
140x3
150x3
160x3
Reverse Hypers:
120x2x12
Pikes:
BWx3x6
Kettlebell Swings:
32x10
The deadlifts were performed off of a high aerobic box, so that the bar was pretty much touching my shoelaces. This meant that every rep was performed with a seriously rounded back, but a triple with 160 was a pretty good effort.
Probably best not to mention the SSB squats.
23/12/09
ME Bench Presses
Suspended Chain Fat Bar Bench Presses:
15x2x8
35x5
55x5
75x3
95x3
105x1
115x1
120x1
125xF
105x4x3
Here is a belated upload of the video for the single with 120kg:
Pull-ups:
BW+11.25x3x6
BW+11.25x1x5
Face Pulls:
100lbx3x12
Fat Bar Overhead Presses from pins:
55x8
65x4
70x3
Good session. It’s strange that 120kg went up so easily (above) but 125kg wouldn’t budge even a tiny bit!
25/12/09
DE Squats/Deadlifts
Speed Box Squats:
20x2x5
(Added green bands)
20x3
60x2
80x2
90x5x2
100x2
110x2
120x2
Speed Deadlifts:
70x3
(Added doubled mini bands)
70x1
110x6x1
Ab Pulldowns:
110lbx4x10
Christmas training was awesome. My lighter squat sets were fast, and the slightly heavier ones (I worked up to around 70% plus green bands) were OK. I finished off with some deadlifts and abs, and then went home to a huge Christmas dinner!
27/12/09
DE Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3
80x8x3
Press-ups w/chains:
BW+20x1x6
BW+20x2x10
One-Arm Dumbbell Rows:
100lbx3x12
65kgx1x10 (PR)
Band Pull-aparts:
2x25 w/mini band
Dumbbell Hammer Curls:
45lbx2x12
Pretty good session. The push-ups were awkward as hell… I just wanted to play with the chains to be honest.
28/12/09
ME Squats/Deadlifts
Squats:
20x2x5
60x2x5
80x3
100x2
120x1
140x1
150x1
160x1
170x1 (PR)
Stiff-legged Sumo Deadlifts:
65x5
105x3
125x3
135x3
140x3 (PR)
145x2 (PR)
Reverse Hypers:
120x3x12
Pikes:
BWx2x7
BWx1x6
I was absolutely delighted with tonight’s session - a 10kg squat PR and further PRs for the stiff-legged sumo deadlifts made for a good evening’s work. I’m aiming to reach a 500kg total by the end of the year, and am now only missing a 130kg bench press to go with my 170kg squat and 200kg deadlift. Guess what I’ll be doing on Wednesday…
30/12/09
ME Bench Presses
Bench Presses (Paused):
20x2x8
40x5
60x5
80x3
100x1
110x1
120x1
125xF
125x1
105x3x3
Pull-ups:
BWx1x8
BW+11.25x2x6
Face Pulls:
100lbx3x12
Presses:
50x10
60x6
60x8
I won’t pretend that I’m satisfied with a 125kg bench press, particularly as it was a bit of a grinder. The rest of the session was a bit average.
So, let’s have a look at the progress I’ve made this year:
Bodyweight: 95 > 105
Squat: 110x5 > 170x1
Bench: 102.5x3 > 125x1
Deadlift: 140x1 > 200x1
I’m pretty happy with how 2009 has gone, although I would have liked to have gained a bit more on my bench press, but I’m now looking ahead to what I’d like to achieve next year.
I will be getting on the platform ASAP; I’m eyeing up a raw competition in either late January or February as potential first meets.
The first goal for this year will be to record a 3/4/5 plate bench/squat/pull, and I feel this is well within reach by the summer. Then I’ll be getting on the road to gearwhoredom as an equipped lifter. Good times ahead!
01/01/10
DE Squats/Deadlifts
Speed Box Squats:
20x2x5
(Added 1 monster chain per side)
20x3
(Added 2 sets of chains per side)
20x2
60x2
80x4x2
90x2x2
100x2
Below is a video of one of my sets with 90kg. To get a better idea of the chain weight, check out the second video of one of my training partner’s heavier sets.
Speed Deadlifts:
70x3
(Added doubled mini bands)
70x1
90x1
110x3x1
120x1
130x1
140x1 (PR)
Glute/Ham Rasises:
BWx4x8
Ab Pulldowns:
110lbx4x12
After the New Year celebrations, I wasn’t feeling particularly motivated to train today. And when I found out that we were going to be playing with a massive amount of chain weight (90kg at the top!) for our box squats I was less than amused. All of the sets went surprisingly smoothly though… Then onto deadlifts, where I worked up to an easy PR on the Jump Stretch Platform.
I hope this bodes well for the rest of my training in 2010!
03/01/10
DE Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3
80x5x3
90x2x3
100x3
110x3
One-Arm Dumbbell Rows:
100lbx3x12
65kgx1x10
Band Pull-aparts:
1x25 w/mini band
1x30 w/mini band
Dumbbell Hammer Curls:
45lbx2x12
Triceps Pushdowns w/Rope Attachment:
70lbx2x10
After a frustrating bench session on Wednesday, I decided to work up to heavier loads today. The first few sets felt a bit sluggish, but by my last couple with 80kg I was warmed up and pressing fast. I maintained decent speed all the way up until the last triple with 110kg, so I’m happy with that.
04/01/10
ME Squats/Deadlifts
Cambered Bar Squats:
30x2x5
70x2x3
90x3
110x2
130x1
150x1
160x1
170x1 (PR)
Glute/Ham Raises:
BWx1x8
BW+5x2x8
Hanging Leg Raises:
10x3x8
Deload week has begun. I’ve now signed up for a raw competition on 28th Ferbruary. I’m keeping volume and intensity a little higher at the moment and I’ll start to taper towards the competition date.
08/01/10
DE Squats/Deadlifts
Speed Squats:
20x2x5
60x3
80x3
100x2
120x4x2
Pull-ups:
BWx5
BW+12.5x3x5
Ab Pulldowns:
110lbx3x12
Seeing as I’m allowed to wear knee wraps in the upcoming competition, I decided to get used to wearing them today. All four sets with 120kg were very fast, but I cramped up after that - I’m not used to having knee wraps on and I’d wrapped them pretty tight!
I finished off with some pull-ups and ab pulldowns.
I missed Wednesday’s bench session because the snow made getting to a gym problematic. Given that it’s deload week I wasn’t too concerned.