[quote]BlackLabel wrote:
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?
[/quote]
yeah i thought about not doing speed work, but i thought that the assistance work would be enough to build size. i deadlift heavy every other week and do speed pulls on my dynamic effort day
Monday max effort bench:
decline barbell press: worked up to 85kg x1
incline dumbell press: 26kgx3x8
JM PRESS 20kgx3x10
Bent barbell rows 70kgx3x5
barbell front raise 20kgx4x10
EZ-bar curls 20kgx3x10
tuesday:
rack pulls just above the knee: 130kgx3
wide stance leg press: 200kgx3x10
pull throughs: 3x10
standing abs: 3x10
today:
speed bench: 55kgx9x3
JM PRESS: 50kgx3x5
dips: BWx3x10
bent rows 70kgx2x8 done a 3rd set and got 5
side laterals 16kgx3x8
ez curls20x3x8
training felt crappy today
friday the 20th of november:
speed squat:55kgx10x2
wide stance leg press: 200kgx3x10
shrugs 90kgx3x10
pull throughs: 3x10
standing abs: 3x10
yesterday: max effort bench
close grip bench press: worked up to 75kgx1
flat dumbell press: 28kgx3x8
jm press: 50kgx3x5
bent rows 70kgx3x8
side laterals: 16kg 3 sets 10,9,7
ez bar curls: 22.5kgx3x8
today:
free squat: worked up to 110kgx1
wide stance leg press: 200kgx3x10
shrugs: 90x3x11,10,8
standing abs: 3x8
11-26-09
Speed bench: 60kgx9x3
Dips BWx3x10
JM Press 50kg i cant remember how many reps i did because i was focusing on form…i know i did more than 5 and less than 8 for 3 sets.
fat man pullups 70kg 3x10
side laterals 14kgx3x12
Ez bar curls 22.5kgx3x10
11-27-09
Speed squat: 60kgx2x8
leg press 200kgx3x10
shrugs 90x3x15
stand abs 3x15
leg raises 2x15
crunches 3x10
11-31-09 max effort bench
close grip incline bench press: worked up to 75kgx1
incline dumbell press: 28kgx3x8,7,5
jm press: 50kgx3x6
bent rows 75kgx3x5
side laterals: 16kg 3 sets 10,9,7
dumbell curls: 14kgx3x8
12-2-09
Max Effort squat:
Squat worked up to 120kgx3 after that i rested 45 secs and repped out with 60kg, got 18 it killed me took about 10 mins before i moved on to the next exercise.
leg press 200kgx3x10
leg raises 3x15
crunches 3x12
12-3-09
speed bench 55x3x9
dips bwx3x10
dumbell extensions 14kgx3x10
side laterals 14x3x8,8,6
kroc rows 24kgx3x20,18,10 ( these kicked my ass gonna start doing them more often)
dumbell curls 14kgx3x8
[quote]Kerley wrote:
12-2-09
Max Effort squat:
Squat worked up to 120kgx3 after that i rested 45 secs and repped out with 60kg, got 18 it killed me took about 10 mins before i moved on to the next exercise.
well done man
[quote]B-Man wrote:
[quote]Kerley wrote:
12-2-09
Max Effort squat:
Squat worked up to 120kgx3 after that i rested 45 secs and repped out with 60kg, got 18 it killed me took about 10 mins before i moved on to the next exercise.
well done man
[/quote]
thanks dude
today:
bench press: worked up to 70kgX3 i had no spotter and wasnt feeling it so i called it a day on it, cause am a pussy.
flat dumbell press: 30x3x8
dumbell extensions: 16kgx3x8
dumbell rows: 28x3x12 this was easy
side laterals: 16kgx3x8
palms up curls: 12kgx3x8,6,5
so i wrote a long post about how i am changing my speed squat day to a deadlift day and why, but it didn’t work, so i couldn’t be arsed writing it again so lets just say am dead lifting once a week now instead of every other week.
today:
Squat: worked up yo 125kgx1
leg press: 200kgx3x11,10,8
shrugs 100kgx3x8
leg raises 3x12
crunches 3x12
Speed bench: 45kgx3x8
military press: 30kgx3x8
rack lock outs: 70kgx3x3
fat man pull-ups 3x10
palms up dumbell curls: 12kgx3x10
Today:
Deadlift 70kgx10x1
pull throughs: dont know the weight but i did 3x10
shrugs:100kgx3x10
leg raises: 3x12
crunches 3x10
max effort bench today:
bench press: barx1x10
40kgx2x10
70kgx1x5
80kgx1x3 PR!
incline Dumbell press: 30kgx3x8,6,4
Rolling dumbell extensions: 18kgx3x8