Negitive Chin-Ups
Bodyweight for 30 seconds
Bodyweight for 1 minute
Standing Machine Calve Raise
350lbsx12x3 sets
Squats went pretty good, hip is still really tender so I took it pretty easy, stopped 3-4 reps short of failure. Can’t really complain, if loose suit bottoms, belt and no wraps are any indicator I’d say my squat is up quite a bit…I could probably do 275/606 in this loose suit straps down no wraps, so I would guess I’m at at least 305-310kg in a tighter suit, straps up with wraps. But I guess we will see in a few months! Nothing much else happening here today, negative chins are brutal…I was shaking like a leaf at 1 minute.
[quote]Power GnP wrote:
Squats went pretty good, hip is still really tender so I took it pretty easy, stopped 3-4 reps short of failure. Can’t really complain, if loose suit bottoms, belt and no wraps are any indicator I’d say my squat is up quite a bit…I could probably do 275/606 in this loose suit straps down no wraps, so I would guess I’m at at least 305-310kg in a tighter suit, straps up with wraps. But I guess we will see in a few months! Nothing much else happening here today, negative chins are brutal…I was shaking like a leaf at 1 minute. [/quote]
What are negative chin-ups? Is it one negative for the entire time?
Secondly, your squat is looking good. Do you have a competition lined planned or are you just thinking of suiting up in a few months to get a better indication of your lifts?
Running Outdoors
3 minutes on 1 minute off for 5 cycles (20 minutes total)
Heart Rate: Estimated 150~ BPM
Went for a run with a female friend this AM before I ate breakfast, showered etc…I’m beat! Very tough as I haven’t really done this since my rugby days almost three years ago. I need to get used to it though as we get the Prowler in later this week.
[quote]Ruggerlife wrote:
Power GnP wrote:
Squats went pretty good, hip is still really tender so I took it pretty easy, stopped 3-4 reps short of failure. Can’t really complain, if loose suit bottoms, belt and no wraps are any indicator I’d say my squat is up quite a bit…I could probably do 275/606 in this loose suit straps down no wraps, so I would guess I’m at at least 305-310kg in a tighter suit, straps up with wraps. But I guess we will see in a few months! Nothing much else happening here today, negative chins are brutal…I was shaking like a leaf at 1 minute.
What are negative chin-ups? Is it one negative for the entire time?
Secondly, your squat is looking good. Do you have a competition lined planned or are you just thinking of suiting up in a few months to get a better indication of your lifts?
Lastly, your deadlift video was nuts! [/quote]
Ya just the eccentric portion of the lift, so starting from the top of a chin up and lowering as slow as possible.
Alberta Provs are in July, and we’re hosting Westerns in August, I MIGHT do Westerns…but there’s just a remote chance as I’m doing most of the organizing. More than likely my next competition will be in October. I’ll probably get in full gear in August sometime.
Walking on Treadmill
Speed: 3.5 MPH
Incline: 7.5%
Time: 10 min
HR avg: 115 BPM
Box Jumps [36"]
5x5 sets
Dumbbell External Rotations
10lbsx15x3 sets/side
Foam rolling lower body for 5 minutes
Got in for another quick session between clients today, was really beat from running and just a low energy day in general…but glad to at least do something.
Going to get back to posting on here; have taken probably 3 solid months off PL training, started back at it last week. I’m tentatively planning on doing a contest on January 30th, but thats totally dependent on whether or not I can be back near my best lifts by then. It will be at 82.5 or 90kg.
Incline DB Bench Press [in. 2nd from bottom]
70x6
90x8x2 sets
90x9
Cable Flyes [rotating position]
12x6 sets
First time BP’ing in months, didn’t feel terrible…I really hate training at work (executive “health club”), everything feels stiff and heavier when you have no chalk, cheap bars and the top 40 playing in the background. Was supposed to to squat today as well as bench and do some LB and squat assistance but I figured I’d hold off and do them Wednesday when I have access to a proper bar; filled them in with some added chest work.
Ah…ha. Um, I’ve been super busy with school, collegiate wrestling, bouncing and personal training. Just now getting back to my roots. How’s your training been going?
Deadlifts [sumo; as always]
155x5
275x5
315x3x2 sets
425x3x2 sets
Single Arm DB Bench Press
60x10/s x 3 sets
…
Wide Grip Pull-Ups
Bodyweight x 12/10/8=30
Kroc Rows
100x10/s x 2 sets
…
CG Push-Ups
Bodyweight x 35/20-5-5=60
Static streching for ham, glutes and hip flexors.
Bodyweight was 206 today, looking to be 195ish by Christmas, not holding a lot of fat either, just want to be in a position where I could hit 82.5k by Jan 30th if I do decide to cut down.
Kroc rows sucked, didn’t push them today. Was supposed to do a heavy DL; switched my light and heavy day up, I’ll save heavy squats and deadlifts for Saturday and Sunday when I don’t have to train at work. A shit bar and no chalk makes a world of difference–I think I was born with a rusty spoon in my mouth (modified for powerlifting accuracy).
Standing Zottman Curls [2 sec. eccentric]
33x8/s x 2 sets
Rope Cable Curls
20x2 sets
Walking on 5% Incline at 3.8 MPH
10 minutes
Bike Sprints
40 sec on/40 off; varying resistance
10 minutes total
Actually a pretty good session today, its so quiet in small town Nova Scotia. I’m taking advantage of all this free time to build up my dedication again, I’ll try to get in every day during the break and if I can’t I’ll do something at home. Mostly fluff today; I think I’ll keep the SMP in my rotation as my overhead strength is terrible and my coat hanger shoulders could use the help (and my bench as well).
Dips
Bodyweight x 20/15/15/10
…
Reverse Grip Pulldowns
140x20/15/15/10
Facepulls
80x15x3 sets
…
Incline DB Flyes
40x15x3 sets
Bradford Press {1 rep=1/s]
65x10x2 sets
Walking on 5% Incline at 3.8 MPH
10 minutes
Light and low volume again today, the bar here is so slippery I was having a hard time holding one with less then 500 on the bar. I’ll really start into heavy squat/dl once I get back to Edmonton; more then anyting I’m trying to stay active during the Holidays and get myself back accustomed to PL style training.