that was the 2nd set… That set sucked lol
PS, no I went to work, then updated by blog geez…
Oh yeah. The speed was pretty much the same on both sets, first was a little bit faster coming up. Also your second reps you bring them down a hell of a lot faster then the first ones. It’s up here If you wanted it eithier way.
PS: I need a reading list of books that might help with training
[quote]prodiboy wrote:
Oh yeah. The speed was pretty much the same on both sets, first was a little bit faster coming up. Also your second reps you bring them down a hell of a lot faster then the first ones. It’s up here If you wanted it eithier way.
PS: I need a reading list of books that might help with training[/quote]
Thanks for the video.
Reading list? Uhhhh ok…
http://www.maxfitusa.com/wp-content/uploads/2011/01/prelipins.pdf
http://www.elitefts.com/sheiko/Sheiko_book.htm
http://adamramzy-traininglog.blogspot.ca/
Tuesday PM
Planned on squatting for real but just had no time.
CGBP: 205 x5, 245 4x5, super easy, for recovery.
Squat: 235 x5, 325 x5, *belt +super light wrap 415 x5
Then chest flyes, rear delts, curls, and lying tri extensions 4 sets each with 15lb DB
Wednesday noon:
Tried deadlifting again. It was really close, but just want to fully heal before pushing it.
Ended up just doing 135 4x20 and 225 2x5 without any pain
Close grip floor press: 135 3x5, 225 5x3
Really easy but just doing these to practise pushing back hard off the bottom position. Think this may help my shirted bench and is easy enough for me to consider them a recovery type session.
Pullups: 6x6
10mins on the treadmill
That’s all for now folks.
Wednesday night did a little recovery work. 30min on the treadmill and some chest flyes.
Thursday AM:
Squats:
235 x5
285 x4
335 x3
*belt
385 x3
*wraps
435 2x3
465 2x3
495 x3
Good session. Short on time so only 495x3 instead of 3x2 like planned.
CGBP - pointer on inner ring:
185 2x6
225 2x6
265 3x5
Elbow started twinging so called it.
Squat:
225 x5
315 x4
*belt
405 x3
*wraps
455 2x4
Helping out a friend so cut it short. Felt tired anyways so probably a good call.
Power clean and press: 95 2x5, 145 2x3
Gymnastic ring ab fallouts: 3x10
Bench: 225 x8, 315 2x5
Great session. Feeling strong and just going to push it for a couple session, then let the taper begin. Hoping to get some deadlifting in now that I THINK the back has healed up. I think I must have really blasted the rib out of place because it was popping like mad for 2 weeks. No more popping now, but definitely there was a lot of damage to the soft tissue around there. At least I can squat and frankly, as long as I can squat and bench, then giving up deadlift probably won’t hurt my total much. Just going to need to be careful about pushing it too hard in the next couple sessions seeing how worlds is now 4 weeks away!!
Friday Noon:
CGBP, feet up, 3ct pause:
165 x5
185 x5
205 x5
225 x5
245 5x5
Very happily surprised with this. 245 was clean and smooth.
Pullups: 3x5 - elbow was twinging so called it
Alternating curls and chest flyes: 3x10 each with 25lb DB
Walking for 10min
[quote]prodiboy wrote:
[/quote]
That is some crazy ass weight on there.
Decided to just suck it up and do some pulls. Was really easing the weight and keeping flawless form. Hurt a little but feels fine after.
225 x5
275 x4
325 2x3
*belt - reduces the pain
375 3x3
415 4x3
Super easy.
Bench:
195 x5
235 x5
275 x5
315 2x3
345 2x5 -2bd
375 x5 - 3bd
375 x3 - 2bd PR but boy was the third rep terrible and huge grinder… bad!
Sunday I had 30 minutes before the gym close so I did:
CGBP, feet up, 5ct pause: 185 2x5, 225 4x5
Pullups: 5x5
DB rows: 2 sets
10min on treadmill 10% incline, 3MPH
Monday AM:
Felt really crappy going into the gym and it showed.
CGBP:
185 x5
225 x4
265 2x3
305 5x3
325 x3 - 2bd
Bleh.
Sqaut - really was terrible. Also, the rack was too high so it messed me up majorly:
235 x5
325 x4
*belt
415 x3
*wraps
465 3x3
Called it there. Going in tonight for some suited work.
I couldnt get the video off the camcorder. Pretty sure I’ll need a new one
Prodiboy: Ahh well… not really a memorable squat anyways!
Monday PM session:
Really felt tired today and squats showed it again. Need to be getting better sleep!
235 x3
325 x3
*belt
415 x3
*wraps
485 x3
*suit bottoms
535 x3
565 x3
595 x2
*straps up
625 x1
Not bad really but the single was TERRIBLE. I really forgot to drive the back into the bar with a big chest and as a result lost balance at the bottom, paused like 2 seconds probably, and finished the lift with my upper back so rounded it was hard to get it in the rack! Time for a HUGE taper to the meet and hit som monstrous PR’s. Definitely feel like fatigue is peaked, and volume/intensity will go down other than the next 2 monday suited sessions and 1 shirted bench sometime this week. Lots of work in the range of 70-75% 5-6x2-3.
Tuesday Recovery work:
Walking 5.5% incline, 3MPH for 20min
Superset:
Chest flyes: 20lb 5x10
Rear delts: 20lb 5x15
Alternating curls: 20lb 5x10
Seated GM: 95lb 5x5
Standing GM: 95lb 5x5
Rowing for 10minutes (1800m)
Wednesday Noon:
Went and did some deadlifting again. Minor pain but feel perfectly fine after the session.
Deadlift:
225 2x5
315 2x4
345 x3
375 x3
405 x3
*belt
435 3x3
465 x3
Not bad really. Have video and speed wasn’t too bad.
CG bench with feet in air - really feel that this is paying off for stability and tricep strength:
225 x5
245 x5
265 x5
285 5x3
Will be back in again tonight.
Wednesday PM:
Bench - middle fingers on rings so just 1 finger narrower than normal. This just happened because I had a different setup at the gym and couldn’t unrack with full width:
205 x5
245 x4
285 2x3
325 6x2 - Unbelievable sets!
350 2x3 - 2bd
Great benching! Felt super strong.
Deadlift off 3inch blocks:
235 x5
325 2x5
415 2x5
Called it there as the back starting twinging again. Nothing major, but didn’t want to do any harm. Will be pulling again this weekend if the back keeps feelin so great.
Thursday PM:
Argh… Couldn’t find my squat suit so tried to put on the tighter one but it wouldn’t go on. The break really ruined my groove:
235 x5
325 x5
*belt
375 x5
*wraps
415 x5
485 3x3
Called it there. Not terrible
GM of various types for like 80 reps with the bar
PS: I did manage to find it after the workout thankfully!
Friday Noon:
Bench:
195 x5
230 x5
265 x5
300 x3
315 3x3
330 4x2
Meh. Speed wasn’t where I wanted it on the top sets but still acceptable.
Pullups of random grips: 6x5
Face pulls: 3x8
Chest flyes/Rear delt machine superset: 90lb 4x12 each
Meh. Right elbow was twinging slightly. I might go in again for a very light bench and some upper back assistance work as I have been unable to do much from the rib injury. Really would like to hit some good pendlay rows as those are the best thing for my shirted bench
Friday PM:
Some assistance work:
Pendlay rows:
95 2x10
145 x8
165 x6
185 2x5
205 2x5
Great back work. Rib felt great and form was strict.
OHP:
95 x5
145 x3
165 x2
185 x2 - I think thats a PR
145 2x5
Not bad. Not particularily hard.
12 mins on the treadmill 7% incline, 3MPH
Saturday AM:
CGBP:
175 x5
215 x5
255 6x5
Super easy.
Squats: 135 2x5, 225 2x5
Chest flyes/Rear delt flyes: 2x10 15lb chest flyes, 2x20 15lb rear delt flyes
Saturday PM:
Squats:
235 x5
325 x4
*belt
375 x3
*wraps
435 x3
485 x2 - terrible. Strength definitely down today given that the gf prevented me getting a good nights sleep… Not that I am complaining.
*suit bottoms
535 x3
*straps up
575 x1
595 x1
617.5 2x1
The top sets (280kg) were reasonably fast, deep, and easy. Given that strength was down maybe 6-10% today, it makes me feel confident that AT LEAST 305kg will be there at worlds so 290-305-310+ should be perfect.