Fri 22nd FEB
Flown down to Tasmania for the w/end… so training has been put out a little.
1000hrs 5k run - 23mins
[quote]ouroboro_s wrote:
fieldy wrote:
I sometimes do sledge pulls, tyre flips and other assorted training with a bunch of fit fellas and compared to them i’m a weakling, which really pisses me off. I know i can’t get as strong as them, but i want to get stronger. For this reason I love training with the guys, i forces me to reach for the next level.
I know what you mean about training with or even near guys. It would piss me off when some guy who really did not appear to be in very good condition at all could easily bench way more than me. That’s one of the reason I like reading the logs here. I get a more realistic comparison to where I am and where I could be.
Good luck with the compound lifts. I love them.
[/quote]
And they push you hard if you are lucky enough to work out with someone that knows what he is doing. 
Diana
22nd Feb training cont
1400 workout B
Squats 3X50kg, 3X50, 3X50, 3X50, 3X50
Bench 3X20kg DB, 3X20, 3X20, 3X20, 3X20
Upright BB Row 50kgX3, 50X3, 50X3, 50X3, 50X3
Cleans 40kgX3, 40X3, 40X3, 40X3, 40X3
Push Press 35kgX3, 35X3, 35X3, 35X3, 35X3
10 mins grip work.
back from tas… and back into normal training!
28th feb
0930 7k run 38 mins
28th feb continued -
1400 workout A
squats 60kgx5, 60x5, 60x5
DB bench 20kgx5, 20x5, 20x5
deadlifts 5x80kg, 5x90, 5x90
Dips 2X15
Push ups 2X30
comments - had headache and felt pretty shit overall.
29th Feb
1200 30 min exercise bike with 5 min efforts every 10 mins.
20 mins abdominal work
1600 20 mins boxing
Hi fieldy,
Nice to have someone else living on this side of the world.
Your training certainly looks like you want to be stronger, looks good.
SP
ha yeah … we’re practically neighbours
hey … a question to anyone that might read this…
i’m really having trouble sleeping… any solutions?
What supplements are you taking? I recently had trouble sleeping and suspect it was the magnesium in the supplement I was using, stopped taking it and the sleep problems went away.
Yeah, I know that magnesium is supposed to help relax you and induce a better sleep but it seems that for a small percent of the population it actually energises and so shouldn’t be taken at night.
The other thought is how soon after exercise are you going to bed? That can also hype the body up making it harder to relax into sleep.
Just a couple of thoughts.
SP
yeah i have been taking magnesium before bed! hmm will definitely leave it alone from now and see how it goes. Its sooo frustrating not being able to sleep. Thanks for ya advice mate
I usually have to lift late at night and get up at the ass crack of dawn because I am in the military too, and we all know how important it is to get sleep to recover, so try some melatonin and valerian root 30 minutes before you hit the sack, usually knocks me right out. Keep up the good work and it is always hot to here that a female loves deadlifts and isn’t just trying to tone, kick ass.
[quote]Dragon187 wrote:
I usually have to lift late at night and get up at the ass crack of dawn because I am in the military too, and we all know how important it is to get sleep to recover, so try some melatonin and valerian root 30 minutes before you hit the sack, usually knocks me right out. Keep up the good work and it is always hot to here that a female loves deadlifts and isn’t just trying to tone, kick ass.[/quote]
cheers for the advice, i’ll give it a try
Sat 1st March 08 training
had really really bad night sleep last night, reckon I got about 3 hours max.
1100hrs interval running
5 min warm up
10 mins at 70%
1 min @ 75%
1 min @ 80%
1 min @ 85%
1 min @ 90%
1 min @ 95%
10 mins @ 75%
1 min @ 80%
1 min @ 85%
1 min @ 90%
1 min @ 95%
1 min @ MAX
5 min cool down
15 mins stretching.
1400hrs
Squats 10kg X 5 warm up
60kg X 5, 60 X5, 60 X 5
Hanging Cleans warm up 25kg X 5
40kg X 5, 40 X 5, 45 X 4
OH Press 34kg X 5, 34 X 5, 34 X 5
Skull crushes 10kg plate 10 X 3
Bicep curls 24kg X 5, 24 X 5, 24 x 5
lunges 40 X 10 (per leg) 40 X 10 (per leg)
grip work
10 min walk cool down
MONDAY 3rd march
start of ONE LIFT A DAY PROGRAM
Week One: 7 sets of 5
example
Set One: 225 for five
Set Two: 245 for five
Set Three: 265 for five
Set Four: 275 for five (getting tired, tough lift, might not be able to get another set)
Set Five: 235 for five (nice refreshing drop in intensity)
Set Six: 255 for five (nice, challenging set, but not hellish)
Set Seven: Either 275 or 285, depending on spotters and energy
Exercise Selection
Exercise selection should match your goals. It should also match your life. If you like to hit the bars or go dancing on the weekends, slide those squats away from Thursday or Friday. You literally wont be able to move from one leg to the other. Come to think of it, thats how I dance anyway.
For a powerlifter or someone who uses a “power bodybuilding” approach, this One Lift a Day program would be perfect. Consider a weekly approach like this:
Monday: Bench Press or Incline Bench Press
Tuesday: Row or Row Variation
Wednesday: Squat
Thursday: Off
Friday: Military Press
Saturday: Curl, Deadlift, Whatever
program written by Dan JOHN, can be located at http://www.T-Nation.com/readArticle.do?id=483048
My chosen exercises
Monday: Deadlift
Tuesday Upright: BB Row
Wednesday: OH Press
Thursday: off
Friday: Squat
Saturday : Bench
Mon 3rd
DEADLIFT 7 X 5
65 X 5
80 X 5
80 X 5
95 X 5
75 X 5
85 X 5
100 X 5
wed 5th
0930 7k run
1630
Cleans 7 X 5
30 x 5
35 x 5
35 x 5
37.5 x 5
35 x 5
37.5 x 5
42.5 x 4
Thursday 6th March
0930 7 k run
1530
BB up right row 7 x 5
40 x 5
45 x 5
45 x 5
50 x 5
40 x 5
47.2 x 5
52.2 x 5
fri 7th March
0930 7 k run. Weather felt really humid this morning