Deadlift: 352 x 3, 396 x 3, 435 x 3 (w/o straps), 435 x 8 (w/ straps)
Barbell Rows: 264 x 5
Narrow V-Handle Pulldowns: 190 x 13.5
Standing Good Mornings: 88 x 8, 132 x 5, 154 x 5, 88 x 8
Cardio:75 calories on elliptical … one arm DB snatches 44 x 3, 66 x 3, 77 x 3, 88 x 3, 99 x 2, 110 x 1
Took a few extra days off because I felt like I was coming down with the flu. Was knocking down the cold and flu tablets to warn it off and I think the extra day off did me good. Absolutely killed it on the deads and had a surprisingly strong showing on those one arm snatches that I’m beginning to fall in love with. Weekend has been great, went out and had a wicked BBQ at a friends house who’s car I’m buying next week. Was out today after gym for some fishing with the girlfriend and hit the beach up for a stroll.
Tuesday, 27-Sep-2011
Wave 2, Week 2
Military Press Day
Dynamic Warm Up
Military Press: 110 x 3, 132 x 3, 149 x 9.5
Hang Cleans: Skipped
Standing Face Pulls: 160 x 6
Nautilus Preacher Curls: Random bicep work
Got the basics in. Was feeling good most of the day until the afternoon. Didn't break a sweat tonight though but got a wicked pump.
Disappointed with the squats. I was on track for a new PR but then my lower back gave a little and I nearly pinned myself to the floor on the 314. Could of hit 6 or 7 reps. My lower back has been aching since yesterday. Just a lot of sitting and standing, rushing around at work to get shit done and moving some heavy gear.
Going to reattempt the squats maybe on my deadlift day.
Flat BB Bench Press: 220 x 3, 242 x 3, 264 x 1, 281 x 4 (touch and go), 292 x 1 (pause and press)
Decline DG Bench Press: 286 x 3
Dips: BW x 3, +22 x 3, +44 x 3, +66 x 3, +88 x 5
Elevated HLR: Skipped.
Still taking it a bit easy as I have a slight cough going on. Overall had a wicked weekend with the GF. 9 weeks until the day of the comp, once again I didn’t get around to registering myself as I had a lot of shit going on these week at work and failed to print off the forms, etc.
Will be deadlifting tomorrow and finishing week 3 off on Tuesday, using the remainder as the deload week. Should be back on track by the end of this coming week.
Deadlift: 330 x 5, 374 x 3, 418 x 3, 457 x 1 (w/o straps), 457 x 5 (w/ straps) (Rep PR)
Barbell Rows: 270 x 6
Narrow V-Handle Pulldowns: 230 x 6.5
One Arm DB Snatches: 110 x 1 x 2
Standing Good Mornings: 110 x 6 x 3
Ripped a nice fart on one of my deadlift sets, but finished the set like a man. Kept a straight face the whole time. puts on shades
Deadlifts went well and hit a new PR. Lower back is a bit tender from the snatches.
Had a pretty sweet day all in all. Got some wicked feedback at work and may get an opportunity to head out to the middle east some time next year for a few months. Also finished the night off helping some fine young ladies move their broken down car through the car park out of the way. Probably could of got lucky if I was single.
Alright, the last wave I identified a few key areas that I need to work on. This includes my speed on the big three lifts, and particularly my power out of the hole on the bench. The elbow injury earlier in the year has put a bit of a snag in the works.
For this wave I will be adding DE work as an added assistance lift. Dropping a few exercises too for various reasons.
I’ll be moving into a strength progression phase now, after 8 weeks of rep progression, and will now throw in an added single at the end of each session. I understand this is a bit of volume so close to my comp, but I have a plan for the fourth wave.
Squat Day
ATG Squat
Glute-Ham Raises
Smith Machine Rows
Standing Calf Raises
DE Deadlift
Bench Press Day
Flat BB Bench Press
Kroc Rows
Dips
Standing Cable Crunches
DE Pin Presses
Deadlift Day
Deadlift
Good Mornings
Chin-Ups
Shrugs
DE Box Squats
Overhead Press Day
Military Press
One Arm DB Snatch
Hanging Leg Raises
Overhead Cable Curls
Tate Press
[quote]scj119 wrote:
So what’s your meet goal, and are you shooting for a specific weight class?[/quote]
I was planning on getting down to 92.5kg (204) but won’t be able to get there without risking injury and/or strength loss. Currently sitting at 97kg (213) and would be in the 230 and under class. Looking at the state rankings it puts me in a more favourable position and also I’m a shot at 10th rank in the state … which is LAUGHABLE at best even for raw lifting here in Australia with a goal total of 1,220.
At the moment I am ahead of where I expected and this strength progression phase should do me well. I’m confident I can get a bigger total than 1,220!
[quote]scj119 wrote:
So what’s your meet goal, and are you shooting for a specific weight class?[/quote]
I was planning on getting down to 92.5kg (204) but won’t be able to get there without risking injury and/or strength loss. Currently sitting at 97kg (213) and would be in the 230 and under class. Looking at the state rankings it puts me in a more favourable position and also I’m a shot at 10th rank in the state … which is LAUGHABLE at best even for raw lifting here in Australia with a goal total of 1,220.
At the moment I am ahead of where I expected and this strength progression phase should do me well. I’m confident I can get a bigger total than 1,220![/quote]
Australia has states, or is your profile location outdated?
From scanning your log I think you can crush 1220 honestly
[quote]scj119 wrote:
So what’s your meet goal, and are you shooting for a specific weight class?[/quote]
I was planning on getting down to 92.5kg (204) but won’t be able to get there without risking injury and/or strength loss. Currently sitting at 97kg (213) and would be in the 230 and under class. Looking at the state rankings it puts me in a more favourable position and also I’m a shot at 10th rank in the state … which is LAUGHABLE at best even for raw lifting here in Australia with a goal total of 1,220.
At the moment I am ahead of where I expected and this strength progression phase should do me well. I’m confident I can get a bigger total than 1,220![/quote]
Australia has states, or is your profile location outdated?
From scanning your log I think you can crush 1220 honestly[/quote]
I’m in Victoria. We have 6 states and 2 territories.
[quote]scj119 wrote:
So what’s your meet goal, and are you shooting for a specific weight class?[/quote]
I was planning on getting down to 92.5kg (204) but won’t be able to get there without risking injury and/or strength loss. Currently sitting at 97kg (213) and would be in the 230 and under class. Looking at the state rankings it puts me in a more favourable position and also I’m a shot at 10th rank in the state … which is LAUGHABLE at best even for raw lifting here in Australia with a goal total of 1,220.
At the moment I am ahead of where I expected and this strength progression phase should do me well. I’m confident I can get a bigger total than 1,220![/quote]
Australia has states, or is your profile location outdated?
From scanning your log I think you can crush 1220 honestly[/quote]
I’m in Victoria. We have 6 states and 2 territories.
[/quote]
Sorry to be a naive american. Good luck at the comp bro
Tuesday, 11-Oct-2011
Wave 3, Week 1
Squat Day
Dynamic Warm-Up
ATG Squats: 220 x 5, 253 x 5, 286 x 5, 319 x 1
Glute Hame Raises: BW x 3 x 4
Shrug Machine Rows: 44 x 10, 88 x 10, 132 x 8, 176 x 8, 209 x 8, 242 x 7
Standing Calf Raises: 110 x 10, 176 x 5, 242 x 3, 309 x 3, 347 x 3
DE Deads: 132 x 5, 220 x 5, 264 x 3 x 5, 286 x 3, 309 x 3 x 2
Saturday, 15-Oct-2011
Wave 3, Week 1
Bench Day
Dynamic Warm-Up
Flat BB Bench: 220 x 5, 242 x 5, 264 x 5, 286 x 1, 297 x 1 (pause bench)
Kroc Rows: 44 x 15, 66 x 8, 88 x 8, 110 x 8
Dips: BW x 3, +22 x 3, +44 x 3, +66 x 3, +88 x 3, +110 x 3, +132 x 3
DE Pin Presses: 132 x 5, 176 x 3, 198 x 3, 220 x 3 x 2, 176 x 3, 132 x 5 x 2
Stadnding Cable Crunches: Can't remember. About 6 sets.
[quote]scj119 wrote:
So what’s your meet goal, and are you shooting for a specific weight class?[/quote]
I was planning on getting down to 92.5kg (204) but won’t be able to get there without risking injury and/or strength loss. Currently sitting at 97kg (213) and would be in the 230 and under class. Looking at the state rankings it puts me in a more favourable position and also I’m a shot at 10th rank in the state … which is LAUGHABLE at best even for raw lifting here in Australia with a goal total of 1,220.
At the moment I am ahead of where I expected and this strength progression phase should do me well. I’m confident I can get a bigger total than 1,220![/quote]
Australia has states, or is your profile location outdated?
From scanning your log I think you can crush 1220 honestly[/quote]
I’m in Victoria. We have 6 states and 2 territories.
[/quote]
Sorry to be a naive american. Good luck at the comp bro[/quote]
Deadlift: 330 x 5, 374 x 5, 418 x 3, 440 x 1, 462 x 1,473 x 1
Good Mornings: 198 x 3
Chins: BW x 10, BW x 6 x 3
Smith Shrugs: 330 x 5
DE Box Squats: 176 x 3 x 5
Good session. Couldn’t get 418 for 5 because the grip was slipping. Trying to get better at the hook grip as I am a little paranoid with the alternated grip tearing my left bicep tendon. Tried 440 with the hook and the bar slipped half way up. I strapped my elbow up with two sleeves and used an alternating grip. 473 went up piece of cake. Think I will hit a solid 530 by years end.
Done a lot of sets overall. Many more than listed. Box squats were done on a platform that goes about half way up my lower leg.
Nearly sliced the callouses open on the shrugs. Well worth the sore hands.
Military Press: 110 x 5, 132 x 5, 143 x 5, 165 x 1, 176 x 1 (Weight PR)
One Arm DB Snatch: 55 x 3, 66 x 3, 88 x 3, 88 x 2, 88 x 1, 99 x 2 x 2
Lockout Hanging Leg Raises: BW x 15 x 3, BW x 10
Cable Hammer Curls: 60 x 8, 90 x 5, 120 x 5, 140 x 5 160 x 5
Tate Press: 15 x 15, 28 x 12, 33 x 12, 44 x 6
Couple exercises this week had to be changed because the pretty boys were trying to show off their massive 12 inch ripped biceps in the mirror so I couldn’t do the overhead cable curls. Likewise I let one of the other guys use the smith on chest day since its his staple exercise … and I went off and did the rows on the shrug machine. No big deal I like the alternatives better I think.
Got 176 up very easy on the overhead press. I’m also becoming a lot more powerful on the snatches. Really think once I throw the cleans back in I’ll crack 220 without too much trouble. Can’t wait until the new gym opens in 2 weeks. DBs go up to 264 lbs!!!
