Tuesday, 2 December 2008
Bench press
70 x 14, 100 x 7, 107.5 x 4, 2 x 110 x 3 reps
Pull-up
BW x 10, 8, 8, 6 reps
Bench seems to be stalling again, so I took the final sets down for sure triples.
One more week and I will be changing things up over the holidays.
Wednesday, 3 December 2008
Press
50 x 8, 3 x 60 x 5 reps (1st rep cleaned)
Face pull
3 x various x 12-16 reps
Weighted incline crunch
BW + 10 x 9, 6, 6 reps
Hanging leg raise
BW x 8 reps
Standing cable crunch
2 x various x 6-20 reps
Pretty good day, but skipped plyos. Went to a different gym.
Strong sessions Geech. Nice work!
Thanks, DZ.
Thursday, 4 December 2008
Front squat
50 x 5, 75 x 5, 85 x 5, 3 x 95 x 3 reps
Pistol
BW x 8, 2 x BW x 10 reps (14-inch box)
Weighted chin-up
5 x BW + 15 x 5 reps
Good day. Took the box for pistols down another two inches.
I did pistols last night for the first time. Very humbling. I could only do 1/4 reps onto a bench. You’ll be doing weighted pistols in no time.
We’ll see, Eco. First I’ve got to get to doing them without the bench: humility and patience.
Friday, 5 December 2008
Deadlift
70 x 12, 100 x 10, 130 x 8, 155 x 5, 165 x 4 reps
Bench press
70 x 10, 90 x 8, 2 x 100 x 3 reps (paused)
Good day.
Saturday, 6 December 2008
Weighted incline crunch
3 x BW + 10 x 10, 7, 6 reps
Hanging leg raise
1 x BW x 8 reps
Standing cable crunch
2 x various x 8-16 reps
Ironmind pinch block
12.25 x 10, 17.25 x 10, 2 x 19.75 x 6R/4L, 18.5 x 10R / 9L reps
Wrist roller
4 x 18.5, 1 x 17.25 pronated, 3 x 12.25 supinated
Weighted neck flexion
22.25 x 20, 2 x 27.25 x 12 reps
Weighted neck extension
2 x 20 x 20 reps
Another pretty good day. Grip strength improving.
Monday, 8 December 2008
Squat
70 x 12, 100 x 8, 120 x 5, 3 x 135 x 2 reps
Good morning
50 x 10, 55 x 10, 60 x 10 reps
Leg curl
75 x 6, 5 reps
Tuesday, 9 December 2008
Bench press
70 x 15, 100 x 7, 2 x 112.5 x 3, 2 x 115 x 1 rep
Pull-up
BW x 10, 8, 7, 7 reps
Wednesday, 10 December 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 2 x 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 (+ various 1, 2, 3 and 4 steps)
Press
50 x 8, 2 x 62.5 x 4, 1 x 62.5 x 3 reps (first rep cleaned)
Face-pull
3 sets x various x 12-20 reps
Ab wheel
2 x 10 (standing, various extensions), 1 x 8 reps (standing, full eccentric, kneeling concentric)
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
Having tried the step jumps, I am in awe of your work on these. And my steps are a little shorter than yours.
[quote]1Geech wrote:
Wednesday, 10 December 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 2 x 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 (+ various 1, 2, 3 and 4 steps)
Press
50 x 8, 2 x 62.5 x 4, 1 x 62.5 x 3 reps (first rep cleaned)
Face-pull
3 sets x various x 12-20 reps
Ab wheel
2 x 10 (standing, various extensions), 1 x 8 reps (standing, full eccentric, kneeling concentric)
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
[/quote]
I just started to do the standing ab wheel. Props to you for your accomplishment. I found it very humbling…
Kind words, Carl and Skidmark, appreciated. I am impatient to have this work show up in top-end strength gains.
In that regard, I have decided to test my maxes again after the holidays before starting a round of 5-3-1.
Thursday, 11 December 2008
Front squat
50 x 5, 75 x 5, 87.5 x 5, 3 x 97.5 x 3 reps
Pistol (14-inch bench)
2 x BW x 10 reps
Chin-up
5 x BW + 15 x 5 reps
Friday, 12 December 2008
Deadlift
70 x 12, 100 x 10, 130 x 8, 155 x 4 reps
Pull-through
3 x various x 12-20 reps
Bench press (paused)
60 x 14, 90 x 6, 2 x 100 x 3 reps
End of this log: off now for the holidays, will be training while away, back in January, so won’t be posting for a while.
Best wishes for a Merry Christmas and a Happy New Year to everyone!
Where are you Geech? Hope you didn’t break a leg jumping steps.
Nothing broken, thanks, Eco. Just too much going on now professionally and at home, so I have cut way down on my internet time.
As far as training goes, at the beginning of the year I started 5-3-1 but found it is just not where my mind is at present: Instead for a while I am taking each session for itself and going as hard or as easy on whatever exercise (still just the basics) I feel like doing. Seems to be working so far.
Good to see you’re still breathing. Keep checking in every so often.
Yo Geech! - I sympathize with the busy life syndrome. Good to hear that you didn’t make the mistake I did and just let training go to hell. Gotta keep a little balance in life.
Thought you were still on vacation and was getting ready to submit my resume. Glad your still around.