10/01/10
DE Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3
80x6x3
One-Arm Dumbbell Rows:
44x2x15
HS Row Machine:
2 platesx2x10
Scarecrows:
5x2x10
I had a massage yesterday for recovery. It clearly did the trick, because those bench presses were extremely fast today!
Good Luck on the upcoming comp! What kind of numbers are you planning on hitting?
[quote]whup wrote:
Good Luck on the upcoming comp! What kind of numbers are you planning on hitting? [/quote]
Cheers man. I’d like to go something like 180/130/210, but I don’t really know how much knee wraps will give me in the squat, or how I’ll react to being in a competition. If I have fun and hit some PRs I’ll be happy!
11/01/10
ME Squats/Deadlifts
SSB Squats:
30x2x5
50x5
70x3
90x3
110x2
130x1
140xF
140x1
142.5x1 (PR)
Deficit Deadlifts:
60x5
100x3
140x3
160x3
175x2 (PR)
Deadlifts:
205x1 (PR)
Reverse Hypers:
50x3x12
Hanging Leg Raises:
3 sets
It’s been almost two months since I pulled heavy from the floor, and it was nice to repeat the trick from that last session by hitting PRs in the SSB squat and deadlift.
I’ve taken the weight down dramatically on the reverse hypers, so that I can focus on using a full ROM and no momentum to complete each rep! I’m hoping this will improve my lower back strength.
[quote]Element_26 wrote:
11/01/10
ME Squats/Deadlifts
SSB Squats:
30x2x5
50x5
70x3
90x3
110x2
130x1
140xF
140x1
142.5x1 (PR)
Deficit Deadlifts:
60x5
100x3
140x3
160x3
175x2 (PR)
Deadlifts:
205x1 (PR)
Reverse Hypers:
50x3x12
Hanging Leg Raises:
3 sets
It’s been almost two months since I pulled heavy from the floor, and it was nice to repeat the trick from that last session by hitting PRs in the SSB squat and deadlift.
I’ve taken the weight down dramatically on the reverse hypers, so that I can focus on using a full ROM and no momentum to complete each rep! I’m hoping this will improve my lower back strength.[/quote]
This is an inaccurate log entry! You are a fraud;)
You missed 205 on your first attempt, then we threatened to hurt you, then you got your head out of your arse and did it:)
Sorry I messed the vid up; I’ll have them up today.
Great stuff Russ,
Chris
So I did. I must have forgotten in all the excitement. I should also mention that the 205 effort was performed with a pretty horrific curve in the back. But who’s watching eh?
13/01/10
ME Bench Presses
Bench Presses (Paused):
20x3x8
40x5
60x5
80x3
100x1
(All subsequent sets performed with a 1-board)
110x1
120x1
125x1
130x1 (PR)
110x3x3
Pull-ups:
BWx2x8
BWx1x6
Face Pulls:
110lbx3x10
Presses:
50x10
60x6
60x7
I got a PR on the 1-board, which makes up for the fact that the rest of the session was rather shit.
14/11/10
DE Squats/Deadlifts
Speed Squats:
20x3x5
(Added 2 sets of chains per side)
20x3
60x3
80x2
100x8x2
Glute/Ham Raises:
BWx8
BW+5x2x8
Lat Pulldowns:
110lbx15
140lbx10
160lbx8
Reverse Hypers:
55x3x12
Ab Pulldowns:
120lbx2x8
120lbx1x6
100lbx15
I tried speed squats without a box today, and can’t say that they’re the way forward - the spring out of the hole seemed to kill my knees and I found it harder to sit back without the box. Despite this, all of the sets felt pretty fast, so it wasn’t a complete waste of time.
After deadlifting heavy 3 days ago, I didn’t feel like pulling against bands today, so did a load of rep work instead. Fun times eh?
Nice work on the SSB PR vid! Very fast! You guys have the coolest accents too
16/01/10
DE Bench Presses
Speed Bench Presses:
20x2x8
40x5
60x3
80x8x3
Dumbbell Bench Presses:
36x12
38x10
40x8
44x2
HS Row Machine:
2 platesx1x10
2.5 platesx2x10
3 platesx1x7
Scarecrows:
5x2x12
Dumbbell Hammer Curls:
18x2x12
Decent session. I wanted to play with the big 44kg dumbbells at the commercial gym I train at. They’re pretty bulky and awkward, so I only got a couple of reps out of them.
[quote]whup wrote:
Nice work on the SSB PR vid! Very fast! You guys have the coolest accents too[/quote]
Thanks man. It’s worrying that I keep missing weights and then coming back to smoke them (or even smoke heavier weights) a second time around. I have to sort that out before my competition, or I’ll have to take my opener, head back to the warm-up room and miss my second attempt before going back to the platform to get it in 
And I’m glad our English accents entertain you!
18/01/10
ME Squats/Deadlifts
Reverse Band Squats:
20x2x5
60x5
(Added green bands)
100x3
140x3
160x1
180x1
200x1
210xF
210xF
Below is a video of the single with 200kg…
Stiff-legged Sumo Deadlifts:
65x5
105x3
125x3
145x2
145x1
140x3
…And here’s another video. This one is of the final set with 140kg.
Reverse Hypers:
55x3x12
Hanging Leg Raises:
2 sets
Gearwhored up for tonight’s squats - I was wearing a belt and wraps for the heavier sets… If I was just a little bit faster out of the hole, I would have outrun the bands and made 210. Damn.
20/01/10
ME Bench Presses
Bottom-up Bench Presses:
20x2x8
40x5
60x5
80x3
100x2
(All subsequent sets performed from the pins)
100x3
110x1
115x1
120x1
125x1 (PR)
110x2x3
100x2x5
Here are the videos for 120kg and 125kg. Check out the arch.
Lat Pulldowns:
140lbx10
150lbx10
160lbx10
170lbx8
Face Pulls:
110lbx2x10
Triceps Pushdowns:
60lbx2x12
22/01/10
DE Squats/Deadlifts
Speed Box Squats:
20x2x5
(Added green bands)
20x3
60x2
80x2
90x4x2
100x4x2
Here’s one of the sets with 100kg - typically, my training partner only got the set where I lost my line a little going down and so it looks slow coming out of the bottom.
Speed Deadlifts:
70x3
(Added doubled mini bands)
70x1
90x1
110x2x1
120x1
130x1
140x1
Glute/Ham Rasises:
BWx8
BW+5x8
BW+10x6
BWx10
Ab Pulldowns:
110lbx1x10
120lbx2x8
100lbx1x17
The box squats were fast, the deadlifts were comfortable and the assistance was straightforward.
23/01/10
DE Bench Presses
Speed Bench Presses:
20x2x8
(Added doubled mini bands)
20x2x3
40x3
60x3
70x8x3
Dumbbell Bench Presses:
36x10
38x10
40x10
HS Row Machine:
2 platesx1x10
2.5 platesx2x10
3 platesx1x8
Band Pull-aparts:
1x30 w/mini band
1x25 w/mini band
Barbell Curls:
40x2x10
I haven’t benched against bands for a long time, and have been using speed days to really work on grooving better technique for my pressing. I decided to chuck on some bands today though, and was satisfied with the speed of my sets.
Not much else to say about the rest of the session today though.
25/01/10
ME Squats/Deadlifts
I trained today, but it was so fucking abysmal that I won’t even bother to post. Better to have a bad day now than at meet time though.
27/01/10
ME Bench Presses
Reverse Band Bench Presses:
20x2x8
(Added light bands)
60x5
80x3
100x3
110x3
120x1
130x1
140xF
140x1 (PR)
120x1
110x3x5
Lat Pulldowns:
140lbx12
150lbx10
160lbx10
180lbx6
Face Pulls:
90lbx12
100lbx10
110lbx11
I feel like I handled the three plates well on that final single, and it was a 5kg PR, so I was happy with this evening’s work.
28/01/10
DE Squats/Deadlifts
Speed Box Squats:
20x2x5
(Added green bands)
20x3
60x3
80x2
90x4x2
100x2
110x2
120x2
130x2
Speed Sumo Deadlifts:
70x3
(Added doubled mini bands)
70x1
90x1
110x6x1
Glute/Ham Raises:
BWx10
BW+5x8
BW+10x5
Ab Pulldowns:
110lbx1x10
120lbx2x9
Reverse Hypers:
60x2x8
60x1x9
I worked up to a hard double with knee wraps on the squats, and then did some fast sumo deadlifts for a bit of a change. Good session!
30/01/10
DE Bench Presses
Speed Bench Presses:
20x2x8
(Added doubled mini bands)
20x2x3
40x3
60x3
65x3x3
70x3x3
75x3
80x3
85x3
90x3
Rolling Dumbbell Triceps Extensions:
14x1x10
16x1x10
16x2x8
HS Row Machine:
2 platesx1x10
2.5 platesx2x10
3 platesx1x10
Dumbbell Lateral Raises:
14x2x10
Scarecrows:
5x2x15
Barbell Curls:
40x2x11
Deload next week.
01/02/10
ME Squats/Deadlifts
Glute/Ham Raises:
BWx10
BW+5x8
Kettlebell Swings:
25x10
32x10
Barbell Side Bends:
25x5/side
30x5/side
35x5/side
40x5/side
Reverse Hypers:
60x2x10