samoth2
601
26-02-2013
Bench Press
2 x 5 @ 20kg
5 @ 50kg
3 @ 80kg
3 @ 100kg PR - Belt and wrist wraps on
2 @ 105kg PR
DB Floor Press - 4 x 17 @ 21kg
A1. Flat DB Press - 3 x 20 @ 13kg
A2. Ring Pullup - 3 x 5 @ bw
B1. FG Dips - 15 @ bw, 2 x 12 @ bw
B2. Rack Chin - 3 x 10 @ bw
V-Grip Cable Row
12 @ 50
12 @ 65
15 @ 80 drop
8 @ 60 drop
10 @ 40
V-Bar Pushdown - 46RP @ 20
Band KB Curl - 40RP @ 16kg
The bench was very ordinary today, but it’s still the first time ever repping 100kg or more. I’ll choose 105kg as my 1. attempt at nationals.
samoth2
602
28-02-2013
Squat
2 x 20kg x 8 - Band around knees
50kg x 5
80kg x 6
110kg x 3
140kg x 1 - Belt on
160kg x 1
170kg x 1 - Wrist wraps on
175kg x 1
Band Leg Curl
5 x green x 20
RFESS
3 x bw x 12
A1. Calf Raise
3 x bw x 50
A2. Ab Wheel
3 x bw x 12
Fine round of squatting. My knees caved a bit more than usually though. I’ll do 180kg as my 2. attempt.
01-03-2013
OH Press
2 x 20kg x 6
30kg x 5
40kg x 5
3 x 50kg x 5
2 x 40kg x 8
20kg x 20 - BTN
FG Dips
5 x +16kg x 10
Deadstop EZ-Extensions
3 x +20kg x 15
+20kg x 13
1-Arm Cable Pushdown
“5” x 10
“5” x 12 - No pause from here
“5” x 11
“5” x 8
DB Lateral Raises
8kg x 18
8kg x 15
3 x 8kg x 12
Band Pushdown
65 total
02-03-2013
Ring Pullups
6 x bw x 5
BB Drag Rows
20kg x 12
4 x 50kg x 12
1-Arm Pulldown
“15” x 10
3 x “20” x 10
1-Arm Cable Row
3 x “20” x 10
Cable Preacher Curl
7 x “15” x 12
Ring Face Pulls
3 x bw x 8
BB Curl
3 x 20kg x 15
2 weeks out today.
04-03-2013
A1. OH Press
2 x 20kg x 5
35kg x 5
42.5kg x 5
47.5kg x 8
42.5kg x 5
35kg x 10
A2. Ring Pullups
7 x bw x 5
B1. DB Floor Press
3 x 31kg x 10
31kg x 9
31kg x 8
B2. BB Cage Rows
5 x 50kg x 10
FG Dips
+16kg x 10
2 x +16kg x 9
2 x +16kg x 8
Hammer Curl
2 x 17kg x 10
3 x 17kg x 9
05-03-2013
Squat
2 x 20kg x 5
2 x 50kg x 5
80kg x 5
107.5kg x 5
125kg x 5
140kg x 5 - belt
125kg x 5
107.5kg x 5
A1. Slow Squat
80kg x 12
4 x 80kg x 10
A2. Ab Wheel
5 x bw x 12
B1. Random bw leg stuff
B2. Shrugs
5 x 80kg x 15
07-03-2013
Bench
Up to
90kg x 3
08-03-2013
Deadlift
Up to
3 x 140kg x 3
11-03-13
Squat
2 x 20kg x 5
2 x 50kg x 5
80kg x 3
110kg x 1 - Belt on
130kg x 1
150kg x 1
165kg x 1
Bench
2 x 20kg x 5
2 x 50kg x 3
70kg x 1
85kg x 1 - Belt and wraps on
95kg x 1
105kg x 1
Sumo Deadlift
80kg x 3
110kg x 3
140kg x 1 - Belt on
170kg x 1
190kg x 1
Squatting and deadlifting felt fine. Benching sucked.
13-03-2013
Squat
2 x 20kg x 5
2 x 50kg x 5
80kg x 3
3 x 100kg x 3
Bench
2 x 20kg x 5
40kg x 5
3 x 60kg x 3
Sumo DL
50kg x 5
80kg x 3
3 x 110kg x 3
XXXXtreme! Last workout before Saturday’s meet. Weight is on a fine level but I think I’ll end up weighing in quite low again.
DM
73.9kg
Squat
157.5kg 3-0
172.5kg 3-0
185kg 0-3
Bench
97.5kg 3-0
107.5kg 3-0
110kg 0-3
Deadlift
182.5kg 3-0
205kg 1-2
205kg 0-3
Total: 462.5kg
Wilks: 330
I suck. It turns out thinking that I had gotten stronger was a mistake.
Squat at 02:07:00, 02:15:55 and 02:26:10 here - http://www.ustream.tv/recorded/30012093
Bench at 00:02:10, 00:12:10 and 00:22:00 here - http://www.ustream.tv/recorded/30014551
Deadlift at 01:09:40, 01:17:30 and 01:27:00 here - http://www.ustream.tv/recorded/30014551
I’ll put it together in a single video once I receive the recordings.
18-03-2012
A1. Leg Curl - some x some
A2. Leg Extension - some x some
B1. Incline DB Curl - some x some
B2. Incline JM Press - some x some
C1. Tricep Pushdown - some x some
C2. Different Curl varieties - some x some
Tried the “new” machines, but I didn’t really like them that much.
system
613
[quote]samoth2 wrote:
18-03-2012
A1. Leg Curl - some x some
A2. Leg Extension - some x some
B1. Incline DB Curl - some x some
B2. Incline JM Press - some x some
C1. Tricep Pushdown - some x some
C2. Different Curl varieties - some x some
Tried the “new” machines, but I didn’t really like them that much.[/quote]
Bodybuilding… not even once.
I call it “deloading”. I did a single today so plz don’t hate.
20-03-2013
Bench
20kg x 5
7 x 20kg + 16kg KBs hanging from the bar x 5
Seated OH Pin Press
50kg x 8
70kg x 5
80kg x 3
90kg x 3
100kg x 1
50kg x 20
FG Dips
3 x bw x 10
Tricep Band Pullapart
3 x 15
OH Cable Extension
20 x 8
3 x 10 x 15 - 10 pushdowns after 2. and 3. set
The benching with hanging weights was very difficult.
