So I doubt anyone is interested in seeing my training log as my numbers Are not that impressive Lol but am doing a full meet next year and am making this so i can track my progress.
(i will be posting videos as soon as i get a camera just to see any form issues)
Kerley
1-11-09
lots of warm up sets
rack deads from just below knee worked up to a 3rm
shrugs 3x10
hyperextentions 3x12
pull throughs 4x15
standing abs 3x12
Incline barbell press: worked up to a 5rm
Incline dumbell press: 3x8
Rolling tricep extentions 3x10
Bent barbell rows 4x10
Side laterals 4x10
EZ-bar curls 4x12
Lots of cardio
Incline barbell press: worked up to a 5rm
Incline dumbell press: 3x8
Rolling tricep extentions 3x10
Bent barbell rows 4x10
Side laterals 4x10
EZ-bar curls 4x12
Lots of cardio
Incline barbell press: worked up to a 5rm
Incline dumbell press: 3x8
Rolling tricep extentions 3x10
Bent barbell rows 4x10
Side laterals 4x10
EZ-bar curls 4x12
Lots of cardio
EDIT: last time ill try and use my iphone to post!
4th of November 2009
wide stance squats worked up to a 1rm
speed pulls 8x1
shrugs 3x10
hyper extentions 3x10
standing abs 3x15
6th of november 2009
speed bench 9x3
dips 3x10
dumbell extentions 3x10
fat man pull ups 3x20 ( did 10 with a wide grip then 10 with a close grip total 20 reps)
EZ BAR curls 3x10
You should post the weights too not only because I am curious as to what they are, but it’ll be easier for you to track your progress. Good luck in your training and in your meet!
lets see some numbers dude
ok ill start posting weights as well.
best lifts (big 3)
these were all done in training.
bench:100kg
squat:150kg
deadlift:150kg
no videos so they are obviously made up LOL
Incline barbell press: worked up to 75kg x1 (75kg is easy and cant get 80kg off my chest)
flat dumbell press: 26kgx3x8
Rolling tricep extentions 14kgx3x10
Bent barbell rows 70kgx3x5
barbell front raise 20kgx4x10
EZ-bar curls 20kgx3x10
what meet will you be doing man?
[quote]B-Man wrote:
what meet will you be doing man?[/quote]
haven’t decided yet!lol
but am definitely gonna do 1…just got to pick one
ok so i trained today:
Speed squats 50kgx8x3
leg press 200kgx3x8
pull throughs 25kgx4x12
shrugs 90kgx3x10
standing abs: cant remember the weight i used for my top sets but i did 3 sets of 12
[quote]Kerley wrote:
B-Man wrote:
what meet will you be doing man?
haven’t decided yet!lol
but am definitely gonna do 1…just got to pick one [/quote]
Sure ill try make it to the same meet and maybe compete against you ;)!this leaving cert. crack is not helping me bring up my numbers lol.
[quote]B-Man wrote:
Kerley wrote:
B-Man wrote:
what meet will you be doing man?
haven’t decided yet!lol
but am definitely gonna do 1…just got to pick one
Sure ill try make it to the same meet and maybe compete against you ;)!this leaving cert. crack is not helping me bring up my numbers lol.[/quote]
haha am glad i didnt do that leaving cert…i hear its hard Lol
speed bench workout:
bench press 50kgx9x3
dips BWx3x10
rolling tricep extentions 16kgx3x12
fat man pullups 3 sets of 10 with a wide grip 3 sets of 10 with a close grip
side laterals 14kgx3x10 ( i suck at these)
ez-bar curls 20kgx3x10
max effort squat:
good mornings: worked up to 75kgx3
wide stance leg press: 200kgx3x8
shrugs 90kgx3x10
weighted sit ups 10kgx3x10
I dont think you should be doing speed work for your main lifts. You would benifit more with repeated effort days.
And ive noticed your not deadlifting?