01-13-2010
deadlift
barx3
40kgx3
60kgx12x1
pull throughs:
3 sets
chins:
alot
shrugs:
100kgx3x10
abs
3 sets to failure
01-15-2010
speed bench:
barx3
40kgx3
50kgx9x3 ( all paused)
dips:
ramped 1 set to failure
pull ups:
ramped to 1 set to failure
side laterals:
ramped to 16kgx8
01-19-2010
max effort squat:
Squat:
barx5
40kgx5
80kgx3
100kgx4 PR
leg press:
170kgx12
shrugs:
100kgx14 PR
barbell complex of cleans,press,rows,front squat, deadlifts i did 3 rounds with an empty barbell.
abs
foam rolling
this was good training session got 2 Rep PRs and the complexs are feeling easier will start adding weight to the bar for these next week.
01-20-2010
max effort bench:
Bench press:
barx5
40kgx5
80kgx3
military press:
worked up to 40kgx7 PR
bent rows:
70kgx12
dumbell extentions:
18kgx7 PR
side laterals:
18kgx5 PR
curls:
30kgx8
foam rolled everything
benching sucked today i dont know why, chalk it up to a off day everything else was good.
01-21-2010
Dead lift:
40kgx5
80kgx3
90kgx3
100kgx5 PR
pull troughs:
worked up to one all out set of 12 to failure, i cant remember the weight.
shrugs:
worked up to 105kgx8 (5kg PR)
abs
foam rolled
good session yesterday, deadlift is starting to go up little by little, buy ya know what they say all the little increases add up to big increases.
Edit: the way am training now with the deadlift, bench, and squat is i picked a weight i can do 3 reps with and i stick with that weight til i can do 5 reps then the next session ill add 10-20lbs and keep going like that, i feel this works better than trying to do singles in the 90-100% range every week.
01-22-2010
Speed bench
barx5
40kgx5
55kgx9x3
dips:
alot
chin ups:
alot
dumbell extensions:
18kgx7
side laterals:
18kgx6
BB curls:
30kgx8
the way i do my accessory work is i ramp to 1 all out set and that all out set is what i try to beat every week, so on accessory work i started with a weight i can do for 5 once i can get 8+ reps the next training session i add weight.
if anyone who reads this and thinks this is a retarded way of doing it tell me??
I dunno about the speed bench man…
[quote]B-Man wrote:
I dunno about the speed bench man…[/quote]
what do u think i should instead…repeated effort benching?
01-23-2010
i broke my hand today 
01-25-2010
Bodyweight: 235lbs
max effort squat:
squat:
barx5
40kgx5
80kgx3
100kgx5 PR
leg press:
200kgx13 PR
foam rolled
[quote]Kerley wrote:
[quote]B-Man wrote:
I dunno about the speed bench man…[/quote]
what do u think i should instead…repeated effort benching?[/quote]
well i dunno it is working for you?tough break about the hand…how long is the cast on?
[quote]B-Man wrote:
[quote]Kerley wrote:
[quote]B-Man wrote:
I dunno about the speed bench man…[/quote]
what do u think i should instead…repeated effort benching?[/quote]
well i dunno it is working for you?tough break about the hand…how long is the cast on?
[/quote]
it was but i cant do any pressing while this cast is on, 3 to 4 weeks which isn’t to bad, but i have to go back up to the hospital in a week to see if i have to get pins put in.
[quote]Kerley wrote:
[quote]B-Man wrote:
[quote]Kerley wrote:
[quote]B-Man wrote:
I dunno about the speed bench man…[/quote]
what do u think i should instead…repeated effort benching?[/quote]
well i dunno it is working for you?tough break about the hand…how long is the cast on?
[/quote]
it was but i cant do any pressing while this cast is on, 3 to 4 weeks which isn’t to bad, but i have to go back up to the hospital in a week to see if i have to get pins put in.[/quote]
I took that you wouldnt be pressing as a given haha!3-4 weeks is grand man but how long till you can get back into the full swing of things?
[quote]B-Man wrote:
[quote]Kerley wrote:
[quote]B-Man wrote:
[quote]Kerley wrote:
[quote]B-Man wrote:
I dunno about the speed bench man…[/quote]
what do u think i should instead…repeated effort benching?[/quote]
well i dunno it is working for you?tough break about the hand…how long is the cast on?
[/quote]
it was but i cant do any pressing while this cast is on, 3 to 4 weeks which isn’t to bad, but i have to go back up to the hospital in a week to see if i have to get pins put in.[/quote]
I took that you wouldnt be pressing as a given haha!3-4 weeks is grand man but how long till you can get back into the full swing of things?
[/quote]
dont know exactly ill ask my doctor when am at the fracture clinic on monday.
27-01-2010
squat:
worked up to 80kgx8
leg press:
200kgx6
smith machine bench press:
20kgx3x15
foam rolled
28-01-2010
20mins cardio/intervals
29-01-2010
speed squats
50kgx8x2
leg press
200kgx10
abs
foam roll
01-02-2010
squat:
barx8
60kgx5
90kgx3
110kgx3
leg press:
200kgx8
abs
foam roll
03-02-2010
squat:
barx8
40kgx8
60kgx5
80kgx8
leg press:
150kgx3x12
abs
foam roll
its my birthday tomorrow, so am getting viciously drunk and probably wont be training the day after.
Happy Birthday lad!!