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