Championship Low-down

Ok, so upon arriving in Austria, our flight was delayed by 2 hours so it meant we didnt get there till 10.30pm. we stood around talking for about 3/4 of an hour and finally hit the hay. I was definately below weight at this stage and by 4 oclock i stopped all liquid and food intakes, only o have a protein bar on the plane. My head plays tricks on me and i figured the lighter i am the more points ill get.

woke up a 6.30am and got up and went straight down to the venue to find weigh-in wasnt for another hour and a half. i was allowed to weigh myself and was 73.2. i went back to the hotel, got some shit together, went and weighed in a went and saw the sights for the day. Upon stepping off the scales i had 50g of porridge, scoop of protein, and a multi-vit drink all together, went back to the hotel, had 3 eggs, bowl of ceral, pot of coffee, 2 bread rolls, 1 hour later i had waxy maize and protein. then i nibbled throughout the day having lots of food here and there with the major meals consiting of pasta and then an absolutely WHOPPER steak with chips.

Competition day: Woke up @ 5.45 and got dressed and ate breakfast. went to the venue and began stretching. took maltodextrin and began to squat. i warmed up to 200kgs. here's how the squat went.

Attempt 1 : 220kgs, liek i light, very easy but unsteady wheni unracked it.
Attempt 2: 240, again very easy, very solid
Attempt 3 250. felt better than 240. could have done 260! 3 whites

Bench
Attempt 1: 132.5 Easy 3 whites
Attempt 2: 140kgs, not so easy. lockout was slowish but there was no doubts about getting it.
attempt 3: 145kgs, no go. everything went wrong, elbow flare etc.

Deadlifts
Attempt 1: 235, liek a rocket. got in trouble from the judges for letting it down too fast
Attempt 2: 250, very handy. to think this was hard and slipped out of my hand last time
Attempt 3: 250, absoute rocket up to mid thigh, lockout was slow but there was no doubts here. 260 was there!!

Notes: kept eating and drinking in small amounts throughout the day and was really helpful for recovery. took waxy maize and maltodextrin before and after flights.

TRAINING NOTES: what helped me?
Squats
Speed squats to box. i NEED to get my raw squat up. the ab work improved my form.

Bench
i dont know. i should be benching 150. my raw bench is super strong. guess i need a tighter shirt.

Deadlifts
heavy pulls ABOVE knee. getting up to 310 meant there was no doubts i was going to hold onto 255!


delighted

Xtra workout

All exercises done with mini bands

Pull aparts
x20 (5 sets)

Pec dec style flies
x20 (5 sets)

GMs
x20 (5 sets)

Curls
x20 (5 sets)

Sled dragging
x 15mins

Meet work Xtra workout!

Static stretch
foam roll
broomstick

Eliptical- moderate intensity - 20mins

lat pull downs
x 20
x20
x15
x12
x12

Pushdowns
x 20 (5 sets)

Abs
x 15 (4 sets)

hammer curls
x 20

Bench Deload

Static Stretch
Foam roll
jog on the spot
Rotator cuffs

Bench
60 x 6
80 x 3
90 x 2
105 x 6 (PB - Left around 2 in the tank!!)
70 x 20

Lat pull downs
4 sets x 15

Chest supported rows
2 sets x 15

Lying single arm tricep extensions
3 sets x 12 each arm

Bicep work s/s pushdowns

TIME TO GO!

Squats

Just a wind down today, took it ham agusta:

Low box squats
60 x 6
80 x 3
100 x 3
120 x 1
140 x 1
150 x 1 (this was easy, at least 160 was there which is what i approximated my max @)

leg press
4 sets

SLDLs
4 sets

Abs
3 sets.

DE bench

Speed bench 65kgs + mini bands x 2 x 8sets

Dumbells
30s x 15
40s 3 x 12

incline Barbell
50kgs x 15 (5 sets)

Shoulder press machine
40 x 12
65 x 12
70 x 12
80 x 12

EZ bar extensions
2sets x 15 reps

Deadlift Deload

Speed squats with 100kgs x 2 (8 sets)

Deadlifts + mini bands (added about 30kgs @ top)
worked up to 180 x 1 (5 sets)
Dropped back to 140 x 1 (4 sets)
140 x 5

Pull throughs
4 sets

Shrugs
5 sets

Seated cable rows
4 sets

Abs
3 sets

Bench

Benchs
60 x 8
80 x 3
100 x 3
shirt on
115 x 2
130 x 1
jacked shirt
140 x 1 (2 sets, big PB)

3 boards
100 x 5
120 x 3
130 x 2 PB

drop back, no boards
60 x 30, lol!

Lat pull downs
5 sets

h rolls
5s x 15
7s x 15 (3 sets)

Lat. Raises
7s x 15 (3 sets)

Rolling dumbel extensions
10 s x15
15s x 15 (2 sets)

gun work + tricep pushdowns

31.10.08

Wasnt overall happy with the form, as a result of a few mistakes i wasnt as fast as should have been, Side depth judges called the first one a fraction off, but the second one, clearly buried.
Anyway here was the workout:

Squats
warmed up to
briefs on
120 x 3
suit on straps down
165 x 3
added wraps & straps up
185 x 2
205 x 1
225 x 2 (major PB)

leg press
200 x 15
250 x 12
300 x 12
250 x 15

SLDL
60 x 12
80 x 12
100 x 12
120 x 12 (2 sets)

LEg extensions
2 x 20

standing cable abs
3 x 20

bent over rows
2 x 15

yesterdays DE bench @ universal

bench w/60kgs + minis x 3 (8 sets)

Dumbells
30s x 15
40s x 10 (3 sets- i think i did 12 on first set, cant remember)

incline barbell
50 x 12
60 x 10 (2 sets)
60 x 12

lat pull down
warmed up to 3 working sets of 10

seated cabel row (just for pump)
x 20 (2 sets)

EZ bar tricep extensions
20 x 15
30 x 10 (2 sets)

lat. raises
3 sets

preacher machine curls
5 sets

machien pushdown
worked up to full stack x 10 :)

Deadlifts

Speed Squats to par box w/90kgs x 2 (10 sets)

deads
70 2 x 6
120 x 3
suit on
150 x 2
straps up
180 x 1
200 x 1
220 x 1
240 x 2 ( 2 sets- Major PB, 240 is my best in comp)

Pin pulls (jus above knee)
120 x 5
170 x 3
210 x 3
250 x 1
280 x 1
310 x 1 PB!

pull throughs
x 15 (4 sets pyramid)

Shrugs
60 x 15
100 x 12
130 x 12
150 x 10 PB

Abs
x 20 (3 sets)
x 30

Foam Rolling

Hams
Quads
IT bands
Hip flexors
Glutes
chest

Benchs

Floor press
60 x 8
80 x 3
100 x 1
110 x 1
120 x 1 PB!

Bench
shirt on @ 100 x 3
115 x 2
125 x 1 touch
135 x 1 (2 sets) - Cud have doubled these

3 Board press
100 x 5
120 x 3, x 3, 5 (pb)

Chest supported rows
60 x 15
70 x 12
80 x 10 (3 sets)

H-rolls
5s x 20
7s x 15 (2 sets)
7s x 20

Rolling tricep extensions
10s x 20
15s x 12 (3 sets)

did some Chuck V pull downs in between these sets

gun work

Squats

Briefs only
120 x 3
suit straps down
150 x 3
straps up + wraps
175 x 2
200 x 1
215 x 2 PB!

Leg press
200 x 15
300 x 15 (3 sets)

SLDL
60 x 12
80 x 12
100 x 10
120 x 12

ABs
20 x 15
25 x 15 (2 sets)
25 x 20

Bent over rows
3 sets x 20

Gun work

Squats were not deep. i think it could have went either way and my training partner at the side said that they were just breaking but he was being VERY strict and needed a wincy bit more. I would agree based on the video

DE bench

Speed bench w/70kgs x 3 (10 sets, 3 Grips)

Dumbell Bench
30 s x 15
40s x 12,12,10

Incline
50 x 12
60 x 10
65 x 10
70 x 12

Dumbell rows
30s x 20 each side (4 sets)

Lat. Raises
2sets of 20

EZ bar extensions
10s each side x 15 (4 sets)

3 days in a row...takes it toll

Deads

Speed squats w/80kgs x 2 x 8sets

Deads
70x6 x2sets
120 x 3
suit on
160 x 3
straps up
185 x 1
210 x 1
230 x 2 (2 sets PB)

Rack pulls just above knee
120 x 5
170 x 3
200 x 3
230 x 3
260 x 1
280 x 1
300 x 1 !!!

Pull thrus
4 x 15

Shrugs
70 x 15
100 x 15,
110 x 12, x 15

Ab sling & rope
4 sets x 15

yuss

ME bench

Floor presses
60 x 8
80 x 3
90 x 3
100 x 1
110 x 1
115 x 1

Bench
60 x 6
80 x 3
shirt on
100 x 3
115 x 2
130 x 2 (2 sets)

chest suported rows
50 x 15
60 x 15
70 x 15
80 x 15

Chins
BW x 10 (4 sets)

H rolls
5s x 15
7s x 15 (3 sets)

Rolling tricep extensions on floor
10s x 15
15s x 15 (3 sets)

Gun work + pushdowns

Squats

warm up to
120 x 3 (legless briefs)
suit on straps down
140 x 3
160 x 3
add wraps
180 x 2
200 x 3 This is a PR with straps down.

Leg press
200 x 15
240 x 15 (2 sets)
280 x 15 (2 sets)

SLDL
70 x 10
100 x 10
120 x 10 (2 sets)

ABs
3 x 15

BENT over rows
2 x 20

DE bench

Speed bench w/80kgs x 3 (8 sets, 3 grips)

Flat DB bench
30s x 15
40s x 12,10,9

Incline
55 x 12(4 sets)

kroc rows
20s x 25
30s x 25 each arm

tate presses
5s x 10
7s x 12
10s x 12

done.

DEADS!

Deadlifts
70 2 x8
120 x 5
suit on straps down
160 x 3
180 x 1
straps up
200 x 1
220 x 3 (2 sets)

Rack pulls (just above knee)
warmed up to:
240 x 3
260 x 1
280 x 1 (felt good)

Pull through
4 x 15

Shrugs
60 2 x 15
100 2 x 12

abs
3 x 20

delighted

GPP

Sled work:
-Alternating Forward / Backward Drag with strap around belt x 15mins

ME bench

Bench w/chains Chains added 20k at top roughly 10 @ bottom
40 x 8
60 x 5
80 x 3
90 x 3
100 x 1
110 x 1 (130 @ top, 120 @ bottom) - PB(not that i had one before)

Shirt on, no chains
100 x 3
115 x 3
125 x 2 (3 sets - Touched on last set, shirt felt alot tighter this week, creo load!)

Pin lockouts
70 x 5
100 x 5
120 x 5
140 x 5
150 x 2 died on 3rd
pin up 1
150 x 5
160 x 5

Lat pulldown
worked up to 12 (3 sets)

H rolls
5s x 15
7s x 15 (3 sets)

Rolling tricep extensions on ground
10s x 15
15s x 12,x15,x15

preacher curls with dumbells
2 sets.

Squats

Squats
60 x 8
80 x 3
100 x 3
120 x 3
suit on straps down
140 x 3
155 x 2
light wraps
170 x 2
tighter wraps
185 x 3 (2 sets) PB

SLDLs
60 x 10
80 x 10
100 x 10
120 x 10 (2 sets)

Extensions s/s with standing abs
4 sets of each, 15 reps of each. pyramid weights

DE Upper

Speed bench w/70kgs x 3 (8 sets)

Dumbell bench Flat
20s x 15
30s x 12
38s x 12 (2 sets)
30s x 12

Incline
50 x 12 (4 sets)

Shoulder press from Pins
40 x 12
50 x 12, x 10
40 x 12

Chest supported rows
50 x 20
60 x 15
70 x 12
80 x 12

Tate presses
7s x 12
10s x 12
12s x 10

pushdowns and gun work.

Deads

ive decided to split my squats and deads on seperate days now coming up to the comp. I have a new king deadlifter which i tried out today. I didn't put the straps up and i honestly dont think i was getting any sort of carryover from the suit as the whole foundation of getting carryover from the suit is when the straps are actually up. anyway here's what i did

70 2 x 6
100 x 5
120 x 5
150 x 3
175 x 3
suit on , straps down
195 x 3
210 x 5 PB!

pull throughs
5 sets

Pul ups with V-handle
3 BW sets
+5kgs x 2 sets

ab work
gun work

delighted

ME bench

Bench + mini doubled mini bands

40 x 10
60 x 5
70 x 5
80 x 3
85 x 3
90 x 1
95 x 1
100 x 1 PB

Bench, no bands
60 x 6
80 x 3
shirt on
100 x 3
110 x 3
120 x 3 (3 sets- got touches on last rep of set 2 and 3, all other were very close, shirt was riding high - touching my neck almost)

lokouts (rack 31)
60 x 5
100 x 5
120 x 5
130 x 5
140 x 5 PB
(move rack up to 30)
150 x 5
160 x 5 PB

chest supported rows
3 sets x 15
s/s with rolling tri extensions
10s x 15
15s x 12
20s x 8

hammer curls s/s with incline, chest support bent over lat. raises (what a combo)
2 sets

DE squats

100kgs to par box x 2 (9sets)

leg press
150 x 15
200 x 15
240 x 15 (2 sets)

RDLs
60 x 10
80 x 10
100 x 10
120 x 10
130 x 10

reverse hypers on preacher curl
2 x 15
shrugs
60 x 10
100 x 0 (hurt my back)

straight home, it's not so bad, but will have a bath and some anti inflamatories. might try do some abs tommorow w/bands

RE upper

So third day on the trot for training. nice two day rest ahead of me. this is what i did today

Speed bench w/70kgs 8 sets of 3 (3 grips, 45sec rest)

Dumbells
20 x 15
30s x 10 (4 sets)

Incline barbell press
50 x 15
55 x 10
60 x 10
65 x 10 (2 sets)

shoulder press w/barbell - Set the pins in the power rack to where my triceps were paralel to the ground and pressed from here, all reps were dead stops
40 x 10
45 x 10
50 x 10
55 x 10

BW pull ups 2 x 10
Chuck V pull downs
3 x 12

gun work.

Squat/DL

So some squats today
60 2 x 6
80 x 3
100 x 3
125 x 3
wraps
150 x 2
170 x 3 (2 sets) PR

Rack pulls from below knee
120 x 5
150 x 3
170 x 3
200 x 3
220 x 3
240 x 3 huge PR

supersetted some pull throughs and abs for 15-20 reps on each - 4 sets

This doesnt look like much but this took 2 hours!

_____
video citeo to come

ME bench

Bench Plus doubled minis (weights barweight only)
40 x 10
50 x 10
60 x 4??
70 x5 x 2sets
75 x 5

Shirt on, no bands
100 x 3
115 x 3 x 3sets (think this is PR -volumewise)

Lockouts in rack no shirt
3(board height)
60 x 5
100 x 5
110 x 5
115 x 5
125 x 5
-4board height
135 x 5
145 x 5
152 x 5 left loads in tank

chest supported rows s/s lat pull downs
4 sets total of each

lat. raises s/s with rolling tri extensions
3 sets of each (did a PR with the RTE's of 20k bells x 8 reps)

NOTE: Had to s/s my exercises because i was rush for time. bu happy here. shirt work was not very fast (mainly because i was comparing to hanley who's crazy fast in the shirt, so maybe in a normal person world i had ok speed.

_________________
I'm content with being normal

WORLD CHAMPS PLAN for next 6 weeks

Squats (working backwards - Easier)
week 6 225
week 5 225 x 2
week 4 215 x 2 x 2
week 3 200/205? 2 x 2
week 2 185 3 x2
week 1 170 x 5 wraps only (did 170 x 3 - 2 sets)

Bench
week 6 shirted 135kgs
week 5 shirt 135kgs x 2
week 4 130kgs 2 x 2
week 3-Bench + Chains 3rm. shirted 125kgs 3 x 2
week 2 mini band 3rm. Shirted 122.5kgs 3 x 2 (did 100kgs x 1 +bands and 120kgs shirted 3 x 3)
week 1 mini band 2 x 5. Shirted 115kgs 3 x 2 (done)

Deadlifts
Week 6 235kgs
week 5 240 x 2
week 4 230 2 x 2
week 3 Banded rack pulls 3rm. 220 2 x 3
week 2 Banded rack pulls 3 rm 210 x 5 (did 210 x 5)
week 1 Rack pulls 240 x 3. 200 x 5 (done)

DE lower

Speed squats to box w80kgs x 2 x 10sets 20seconds rest

Front squats
60 x 8
80 x 8 x 3sets

SLDLs
60 x 10
80 x 10
100 x 10
120 x 10

Shrugs
60 2 x 15
100 x 12
120 x 12
120 x 10

Ab work
HIIT on treadmill. 4 mins

Conditioning / restoration

Hoovering and cleaning my car x 1
1 hour nap x 1


:)

RE upper

Speed bench with 80kgs x 3 x 6sets (3 different grips)

Declines
60 x 20
80 x 8 x 3sets

incline smiths
50 x 15
60 x 8 x 2 sets
60 x 10

seated cable rows s/s with incline flies
rows x 4 sets
flies x 3 sets

rolling tricep extensions
10s x 15
12s x 15
15s x 15

1 sets of hammer curls

note: bit of an off day, not happy with the declines as i was doing 90 last week but it was early and my speed benches were 60% so that effected me

ME lower

Squats
60 2 x8
80 x 6
100 x 3
125 x 3
add wraps
150 x 5
160 x 5 (PB)

Rack pulls
70 x 5
120 x 5
150 x 3
170 x 3
200 x 3
220 x 3
230 x 3 (pr i think)

speed pulls +doubled minis
130 5 x 2

pull throughs
4 x 12

abs
4 x 12

HIIT on the treadmill
45 second sprints , 45 second walks alternating

ME upper

Bench
40 2 x 10
60 x 6
70 x 6
80 x 3
90 x 3
100 x 6 (2 sets)
90 x 8, x 7

3 board + bands
60 x 5
80 x 3
90 x 3
95 x 3

incline dumbells
20 x 20
30 2 x 12, 1 x 10

shoulder press machine
50 x 12
55 2 x 12

lat. raises
3 x 12

lat pull downs
4 x 12

gun work +tri push downs

wow alot.

DE squat

Speed squat w/par box 90kgs 5 sets of 3
then:
100 x 1
110 x 1
add mat
120 x 1
130 x 1
add another mat
140 x 1
150 x 1

Front squats
70 3 x8

RDLs
70 x 10
90 x 10
110 x 10
120 x 10

pull throughs
3 sets

shrugs
3 sets

abs
4 sets

conditioning:
interval training on treadmil 30sec sprints/30 second fast walk x 8

DE upper

Speed bench w/ 75kgs 6 x 3 (medium and narrow Grip)

Declines
60 x 15
80 x 10
90 x 10
90 x 9

Floor press
60 x 8
70 x 6, 6,8

Dumbell rows s/s cable cross over
3 sets of each (dumbells 30s for 15-20 reps each side)

Lat pull down s/s seated cable rows
3 sets x 10

Shoulder presses
3 x 12

gun work
rolling tri ext

ME Lower

(Squats
60 x 8
80 x 5
100 x 3
115 x 3
130 2 sets x 8 (This is a PB for me, but im not over excited because my form was brutal and i can stop the bar form angling down on the right side!!)

Rack pulls (Bar @ bottom of knee cap)
70 x 5
120 x 5
150 x 3
170 x 3
200 x 3
220 2 sets x 3

Speed pulls w/120kgs bar weight + 2 x Doubled mini-bands
8 sets x 2

pull throughs
3 x 12

Standing ab work w/ rope

HIIT on treadmill for conditioning!

ME upper

bench (medium grip - Thumb length in from end of knurling)
40 2 sets
60 x 8
70 x 3
85 x 3
97.5 2sets x 6 reps (very solid)

3 Boards + 2 mini bands
60 x 5
80 x 3
90 x 3
100 x 3 (need a soft touch on last rep) - PB

incline umbells
20s x 15
30s x 12
30s x 11
30s x 10 (lockout fried!)

Chins
BW x 12
+5kgs x 10
+10kgs x 10
BW x 10

seated rows
3 x 12

cable flies s/s with Lat.raises
couple a sets

Gun work

Rolling tri ext.


wow- alot!

ME LOWER

Low bx Squats
40 x 8
60 x 3
80 x 3
100 x 3
120 x 3

Raw Squat no box
100 x 5
120 x 3
140 x 5 (tying a PR)

Deads + doubled Mini bands
60 x 8
100 x 5
140 x 3
160 x 3
180 x 5 (PR)

Farmers WALK!!! (2 lengths = up and down the Gym car park)
2 x 2 lengths
1 x 4 length (grip was rubbered after this)

Ab wheel
3 sets x 10

Standing Ab pulldowns w/rope
2 x 12
1 x 15

NB: really enjoyed today, liked all aspects of the workout, my grips needs serious attention and the ab wheel willbe worked on now for a while. I also prefer the rope to the slings when doing the abs.

ME Bench

Bench (medium grip between ring and end of Knurling)
40 2 x 10
60 x 6
70 x 6
85 x 6
95 2 x 6

3 Board Pres + minis
60 x 3
80 x 3
90 x 3
95 x 3

Incline dumbells
20s 2 x 20, 1 x 12 (ran out of steam)

Lat pulls
3 x 12

Shoulder press machine
50 x 12
60 x 12
70 x 12

Lat. raises
3 x 12

Rolling tri EXT
3 x 12 (worked up to 15s)

gun work
pushdowns

DE lower

Speed Squat w/100kgs 8 x 2

Good mornings
40 x 10
50 x 10
60 2 x 8

leg extensions
5 sets of 12-15

seated calf raises
4 x 12

some shrugs with cables

Ab slings 4 x 12

DE Upper (bodybuilding eat yer heart out!

Speed Bench w/70kgs 6 sets of 3reps.
-took it handy because of physio yeesterday

Inclines on smith machine
50 x 12
60 x 12
70 x 12
70 x 10

Cable Flies
3 sets

Chins
3 x 10

seated cable rows
2 x 15

Rolling tricep ext
3 x 12

gun work.

Squat/Deadlifts

Was rushed for time so flew through this squats and DLs

Low BOx squat
60 x 8
80 x 3
100 x 3
115 x 3
130 x 5 (PB for 5, did 3 before)

Deads
70 x 5
120 x 5
140 x 3
160 x 3
180 x 5 all easy peasy!

lat pull downs
worked up to 3 x 12

shrugs
100 2 x 12
30k dumbells 1 x 15

abs
guns

Bench

Brutal Today
worked up to 90 x 7 very easily but chest was sore

Floor press
60 x 8
80 x 8
90 x 5
100 x 4

dumbells inclince
70lb'ers 3 x 10

flies
3 x 12

lat pull down
4 x 12

lat raises
2 x 15 back2back

gun curls

DE upper

Speed bench 8 x 3 @ 75kgs (3 grips)

Declines
40 x 20
60 x 15
70 x 12
85 x 10 + 1 for the road
60 x 20

Pin lockouts (estimation of about a 5 board pin-height) - Rack 32
60 x 8
80 x 8
100 x 6
110 x 5
120 x 5

bent over dumbell rows
worked up to the 30s x 10 each side

Chuck V Pull downs
3 back 2 back sets of 12s

shoulder press
50 x 12
60 x 12
70 x 12

Gun work

Squat/Deadlift

Low Box Squat
60 x 5
80 x 3
100 x 3
115 x 3
125 x 5 (think this is a 5rep PR)

Drop back set, no belt, no Box
100 x 20! (pb)

deadlifts +mini band
60 x 6
100 x 6
140 x 3
170 x 5

Pull throughs
3 x 12

shrugs
90 4 x 15

ab slings
3 x 12

Found the workout slugish. box squats werent as explosive as i hope. deadlifts were piss though

ME bench

Bench:
92.5 3 x6

Shirt on (loose shirt. collar riding high round neck, no belt)
100 x 3
105 2 x 3 (touched on the last 2 reps but lifted head)

3 boards
105 x 2 (felt twinge in chest so left it)

lat pull downs
3 x 10

band pull aparts
2 x 12

Rolling Tricep extensions
10s x 15
12s x 15
15s x 15

gun work and some extensions

DE Upper AND Lower

Due to missing a day i had to combine two workouts which made it for tough one!

speed bench With 70kgs (3 grips) 6 x 3
Speed bench with doubled mini bands +60kgs of bar weight 3 x 3 (3 grips)

Decline barbell
80 2 x 8, 1 x 10

seated rows 3 x 12

hamstring curls 3 x 12
s/s with extensions 3 x 15

barbell shrugs
3 x 15

ME squat/DL

Low box Squat
worked up to 120 2 x 5

no box:
90 x 20! easy

deadlifts w/minibands
worked up to 160 3 x 3 very handy

ab wheel with knees
2 x 10

ab slings
3 x 12

gun work

http://www.youtube.com/watch?v=z3ARJw65seI

benching

rehab,Prehab and stuff:
eliptical x 3mins
i tonic:
quads
hams
hips
adductors
chest
shoulders
calfs

Bench
90 3 x 6

3 boards w/ thumb length from the smooth
100 x 5
110 x 3
115 x 3
115 x 5

dumbells
30s
3 x 12

lats
worked up to heavy 12

lat. raises
12s 2 x 10 s/s w/band oull aparts

rolling dumbell extensions
3 x 12

one gun set

DE lower

Speed squats to low box w/80kgs
8 x 3 with 20 secs rest

SLDL
3 x 8 w/100kgs

leg extensions
3 x 12

calf raises
3 x 15

shrugs
80 2 x 15

abs
4 x 12

DE Upper

Speed bench w/ 65kgs
6 x 3

declines
60 2 x 10
80 2 x 10

flies
3 x 15

shoulder press machine
40 x 12
50 x 12
60 x 12

chest supported rows
50 x 20
60 x 12
70 x 12

guns s/s with pushdowns

SKWAT!!!

low box squat
60 x 5
80 x 5
90 x 5
100 x 5
110 x 5

drop back:
80 x 20!

deadlifts + doubles mini bands
140 2 x 3
150 4 x 3

dumbell shrugs
20s x15
25s x15
30s 2 x15

abs
3 x 10

Bench

No training since last week.

Bench press
worked up to 95 x 6, then 95 x 8.

3 boards
110 2 x 5

incline bench press for time w/15kgs dumbells
5 mins 140 reps :(

lat pull down
worked up to 3 x 10

pushdowns
3 x 12

curls
3 x 8

Heavy bag x 10 mins w/rest

Physio

Worked on Hips. turns out what i feared was a hernia is just abunch of congestion and minor tears. My Hips freed up nicely with deep tissue massage.

Worked on Elbows. These are forever the vein of my existance and the one thing holding me back when doing heavy squats and deads on the same week. There is a bunch of minor tears not healing because of the congestion built up in there. so this will require further attention.

worked on my shoulder, pec major/minor and the insertion point. he was delighted to see great results! Apparently the best part was when he could feel some mass which has built up around the insertion, so onwards and upwards!!

its allllll coming together

Squats

worked up to 100 3 x 5 wide stance, easy
then 60 x 20. high bar. easy

speed deads + doubled mini bands
worked up to 140 + bands 3 x 2, 3 x 3

dumbell rows
30s 2 x 20 each side

abs
4 x 12

very handy day to say the least.

NOTE: STARTED DIET TODAY!

GPP

Got bored so went to park and did a 3.2KM fast walk

Sunday Bench

Bench press
bar x 1000.5
40 x 10
60 x 8
70 x 8
80 x 8
90 x 8

3 boards
100 x 3
110 3 x 3

Incline dumbell presses for time
5 min - 144 reps (never did these before)
NOTE: i used 15kgs dumbells for this. first set i got 50 reps, 2nd + 3rd set i got 12 reps and every set after that i got 10 reps. Rest was 15seconds between sets. Next week the target will be to get 60 reps first set and then 12 every consecutive set.

lats
worked up to 3 x 10 half stack

Lateral raises
3 x 12 w/ 12s

rolling dumbell presses
3 x 12

gun work.
12 mins Elliptical

Recovery, GPP and LATT!!!

Rehab/Prehab/Recovery:
Itonic Machine:
quads (dynamic and static)
hamstrings
hips
shoulders
pecs
adductors

workout:
LACTIC ACID TOLERANCE TRAINING using a box slightly below par:
warmed up and loaded 80kgs to the bar:
first 5-6 sets done with 40 second rests
remaining 16 sets done with 10 second rests
All sets were done with 2 reps excluding the last set which i did 5

leg extensions
3 x 15

calfs
4 x 15

shrugs
4 x 10

ab work s/s with pushups

15mins eliptical

my back was fried by the 20-sumthing set on the LATT, not so much my legs. think my back is very tight from the meet. but NOW. . . .NOW my legs hurt

onwards and upwards

back at it again

Recovery:
Itonic machine:
Hips
hams
quads
shoulder
chest

workout:
Flies
3 x 15

decline bench
worked up to 70 3 x 10

incline dumbells
20s x 20
30s 2 x 10
20s 1 x 15

lat pull downs
4 x 10

curls
3 x 10

hammers s/s with pushdowns
2 x 20

The goals for the coming training is too improve my lockout in both the bench and Deadlift. the plan is to hit alot of board heights and rack heights and hammer my triceps

I will aim to improve my RAW squat which in turn should carry over to my equipped squat. I am confident that my squat is on the move. im going to grind out 250 @ the worlds if it kills me.

now: less talk more train!