Yesterday became rest cause I had to work late and after that I felt too tired to train.
Thursday 15.5.2008
A. Hang power snatch 2x50kg, 2x52.5kg, 2x55kg, 2x52.5kg, 2x50kg
B. Back squat (high bar) 2x100kg, 2x105kg, 3x2x110kg, 3x105kg, 5x100kg
C. Pulldown abs 4x10-15
D. Calves (standing) 3x10-15, 1x50
Friday 16.5.2008
A. Bench press (pinky on the ring) 4x3x90kg
B. Bent over row 10x95kg, 7x105kg, 5x110kg
C. Side laterals 2x12x13.5kg
Saturday 17.5.2008
A. Deadlift standing on a podium (8cm) 3x140kg, 2x170kg, 2x180kg
B. Box squat (wide stance, parallel box) 8x2x95kg
C. Leg press (narrow) 10x200kg, 10x220kg
D. Incline situps 2x12x30kg
E. Ab wheel 2x15
Video clip of todays deadlift can be found from my videos.
Sunday 18.5.2008
A. Push press 5x60kg, 4x65kg, 3x70kg, 2x72.5kg, 1x75kg, 8x50kg
B. Pullups (wide) 8x15kg, 6x20kg, 4x25kg
C. Dips (medium) 8x20kg, 2x8x40kg
Started doing pullups instead of chins, cause I haven’t done them for a while so I’ll do them every second week now. Got a good forearm pump from the pullups.
Monday 19.5.08
A. Power clean (from the rack, mid thigh) 3x70kg, 3x3x75kg, 3x70kg
B. Front squat 3x5x90kg
C. Ghr 1x8, 2x8x10kg, 1x10
D. Pulldown abs 6x8-15
If my memory serves me right then 3 reps with 75kg in the power clean is PR… especially when done from the mid thigh. Weighted ghr hit my hams today pretty seriously… just waiting for the doms.
Tuesday 20.5.2008
A. Bench press (medium) 6x3x50kg + minibands doubled
B. Narrow bench 8x70kg, 8x75kg
C. Seated row (narrow) 3x8x100kg
D. Face pulls 4x15-20
Dynamic bench has a huge potentiation effect. Straight weights just seem to fly up after benching with bands.
great work goodluck
[quote]someguy1234 wrote:
great work goodluck[/quote]
Thanks! I’ll do my best.
Normally I would have rested today but since I’ll be in Rome from thursday to sunday (3 days off from training) so I decided to train today as well as tomorrow.
Wednesday 21.5.2008
A. Power snatch 3x50kg, 3x3x52.5kg, 3x50kg
B. Back squat (low bar) 5x3x110kg
C. Calves (seated) 6x10, 3x20
D1. Pulldown abs 3x10
D2. Ab wheel 3x12
Both snatches and squats felt a bit heavy today…could be the training 6 days in a row or just the first time for a long while squatting with low bar and snatching from the floor instead of hang.
Thursday 22.5.2008
A. Bench press (pinky on the ring) 3x90kg, 2x3x92.5kg, 3x90kg
B. One arm row (db) 12x45kg, 10x50kg
C. Side laterals 10x13.5kg, 2x10x16kg
I switched from bent over rows with barbell to one arm rows with dumbbell.
Monday 26.5.2008
A. Box squat (wide, parallel box) 6x3x95kg
B. Rack pull (just above the knee) 5x180kg, 5x200kg, 5x225kg
C. Leg press (narrow) 10x200kg, 10x220kg, 10x230kg
D1. Incline situps 2x15-20
D2. Leg raises 2x15-20
D3. Pulldown abs 2x15-20
I changed deficit pulls to rack pulls. I’m going to lower the pins and reps each week.
Tuesday 27.5.2008
A. Chins (narrow parallel grip) 5x20kg, 4x30kg, 3x40kg, 2x45kg, 1x50kg
B. Dips (wide) 2x15x20kg
C. Shoulder press (db) 3x8-10
Felt tired today but decided to train anyway to get back to normal frequency of training.
Hey yall im 18 years of age…from south-africa…i see u have great lifts…im also into strenght training…im about 75 kg …my squats at the moment is 15 reps and 200kg…i love strenght…my bench at 120kg one rep max…dumbel press 50kg -8 reps…its heavy as shit
Yesterday I rested because of band rehearsals and tomorrow we have the gig so I won’t be training then either. Today I did worth of two days training.
Thursday 29.5.2008
A. Power clean 2x70kg, 6x2x75kg, 2x70kg
B. Bench press (medium) 4x2x55kg, 2x3x50kg + minibands doubled
C. Narrow bench 2x5x80kg
D. Front squat 5x80kg, 4x90kg, 3x100kg
E. Pulldown (wide parallel grip) 10x75kg, 10x80kg
F. Ghr 2x8x10kg
G. Pulldown abs 4x10
Started doing power cleans from the floor and changed pulldowns for seated rows. Speed was not so good today in the bench press. Front squat wasn’t easy today…abs weren’t as tight as they should have been in the last set.
Spent few days off the gym just relaxing and playing tennis. Today I started the last 3 weeks before testing heavy singles.
Monday 2.6.2008
A. Power snatch 3x50kg, 2x55kg, 1x57.5kg, 3x52.5kg, 2x55kg, 1x57.5kg
B. Back squat (low bar) 2x100kg, 2x110kg, 2x115kg, 2x120kg, 5x100kg
C. Good morning 3x10x65kg
D. Situps 10x20kg, 10x40kg, 10x60kg
I’m thinking about starting to use a belt in squats next week perhaps.
Tuesday 3.6.2008
A. Bench press (pinky on the ring) 2x90kg, 3x2x95kg, 2x90kg (last set with a pause)
B. One arm db row 10x45kg, 8x50kg, 8x60kg
C. Side laterals + front raises + bent over laterals 1x15 (each)
Wednesday 4.6.2008
A. Camber bar box squat (parallel, medium wide) 5x88kg, 5x98kg, 5x103kg
B. Rack pull (below the knee) 3x180kg, 3x200kg, 3x225kg
C. Leg press (narrow) 8x200kg, 8x230kg, 8x250kg
D1. Leg raises 2x15
D2. Incline situps 2x15
D3. Ab wheel 2x15
Switched the regular bar to camber bar on box squats… focusing on core stability/strength.
Thursday 5.6.2008
A. Dips (medium) 5x40kg, 2x5x50kg, 5x40kg
B. Pullups (wide) 7x20kg, 5x25kg, 3x30kg
C. Shoulder press (db) 10x18.5kg, 10x21kg, 10x23.5kg
Pullups felt pretty heavy today.
Friday 6.6.2008
A. Power clean 4x2x77.5kg, 2x3x75kg
B. Front squat 2x95kg, 2x2x105kg, 2x100kg
C. Reverse hypers 15x40kg, 15x50kg, 15x60kg
D1. Pulldown abs 2x10
D2. Lying leg curls 2x15
I think 2 reps with 77.5kg is PR in power clean and also 2 reps with 105kg in front squat.
Saturday 7.6.2008
A. Floor press (narrow) 5x70kg, 3x3x80kg
B. Pulldown (wide parallel grip) 3x10x80kg
C1. Tate press 2x15-20
C2. Hammer curl 2x12-15
A. Power snatch 2x50kg, 2x55kg, 2x57.5kg, 2x55kg + 2x2x50kg (hang)
B. Back squat (low bar) 2x105kg, 2x115kg, 2x125kg (belt), 3x120kg (belt), 3x110kg
C. Good morning 15x65kg, 15x75kg
D. Situps 15x50kg, 12x75kg, 15x50kg