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Espi · 04-06-2008, 07:34 AM

Sunday April 6
Triple Anti-KISS 4-4A
all weights in kilograms

DYNAMIC STRETCHING
All the 10 usual exercises, finally 10 real pushups again

double wave
A1 db bench press ,
WU: (17x2)x4
(19x2)x5 (0) – (20x2)x5 (+1)
(21x2)x4 (0)– (22x2)x4 (+1)
(23x2; 5RM)x3 (0) – (24x2; 3RM)x3
The 24kg was a bitch to get to the proper height but then ‘repping it out’ wasn’t too hard. Dang, once again I thought to have not done 3 reps w 24kg before, but I had. Didn’t dare to go for a 4th one.

as supersets w
A2 bb bent over row w UH grip (using wrist wreights from the db presses for 1st wave)
WU: 47x7
52x7 – 55x7
57x5 – 60x5
60 (7RM)x4 – 65 (5RM) x4
No PR here either , but I wonder how much body English I must have been using to eke out 5 reps at 65kg (143lbs). Time to switch things up and use an easier to ‘gauge’ row.

PREPATORY WORK
B1 front squat
hang cleans w 25-28-30-35kg. No cleans for hanging stuff back.

WU: 40x5
45x8
50 (9RM) x8 (-1)
52,5 (7RM)x8, PR!!
First had wanted to try 10 reps and use sane wts as las week, but wasn’t feeling like working that hard.. so simply upped the wt to 52,5kg and still got a PR

ASSISTANCE LIFTS
C1 standing military press
23 (11RM) x 12 ,PR!
22x9
21x10
Man you get so exhausted quickly on MPs! Quite happy with the PR. There’s something funky going on with MPs, viz. that 12 reps is what I can max on quite a few weights, so here’s a flattish curve (horizontal = wts, vertical = reps) instead of an oblique one as it should be

As superset w
C2 triceps rope pushdown
21,3 (11RM) x8 (-1)
18,8x10 (+4)

C3 pec deck
42,5 (16RM)x10
40 x12 (0)

ODD EXERCISES & CARDIO
None today.. am in bulk mode sirree

Besides, had arrived late & gym was closing.

General: good workout. Not truly stellar as I had a problem focussing really well (read: yakked far too much), but strength is back again!
Also, I just dreamed up a new routine that will make me put more emphasis on lats, shoulders and hamstrings. It's either going to be
1 backside of body + UB + LB or
2 backside + 2x FB (one starting at UB, the other starting at LB)
It will involve 3 workouts/week (instead of EOD) plus 1 free choice class = RPM (if knee doesn't whine) or yoga/callistenics/BodyBalance

Training statistics
Volume: 12319 (+305)
# of sets: 40 (-1) # of reps: 240 (-8) - avg reps/set : 6,0 (0,0) - kg/rep : 51,3 (+2,9)

04-06-2008, 07:34 AM	#884 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 1,852 My Profile	*Sunday April 6* Triple Anti-KISS 4-4A all weights in kilograms DYNAMIC STRETCHING All the 10 usual exercises, finally 10 real pushups again double wave A1 db bench press , WU: (17x2)x4 (19x2)x5 (0) – (20x2)x5 (+1) (21x2)x4 (0)– (22x2)x4 (+1) (23x2; 5RM)x3 (0) – (24x2; 3RM)x3 The 24kg was a bitch to get to the proper height but then ‘repping it out’ wasn’t too hard. Dang, once again I thought to have not done 3 reps w 24kg before, but I had. Didn’t dare to go for a 4th one. as supersets w A2 bb bent over row w UH grip (using wrist wreights from the db presses for 1st wave) WU: 47x7 52x7 – 55x7 57x5 – 60x5 60 (7RM)x4 – 65 (5RM) x4 No PR here either , but I wonder how much body English I must have been using to eke out 5 reps at 65kg (143lbs). Time to switch things up and use an easier to ‘gauge’ row. PREPATORY WORK B1 front squat hang cleans w 25-28-30-35kg. No cleans for hanging stuff back. WU: 40x5 45x8 50 (9RM) x8 (-1) 52,5 (7RM)x8, PR!! First had wanted to try 10 reps and use sane wts as las week, but wasn’t feeling like working that hard.. so simply upped the wt to 52,5kg and still got a PR ASSISTANCE LIFTS C1 standing military press 23 (11RM) x 12 ,PR! 22x9 21x10 Man you get so exhausted quickly on MPs! Quite happy with the PR. There’s something funky going on with MPs, viz. that 12 reps is what I can max on quite a few weights, so here’s a flattish curve (horizontal = wts, vertical = reps) instead of an oblique one as it should be As superset w C2 triceps rope pushdown 21,3 (11RM) x8 (-1) 18,8x10 (+4) C3 pec deck 42,5 (16RM)x10 40 x12 (0) ODD EXERCISES & CARDIO None today.. am in bulk mode sirree Besides, had arrived late & gym was closing. General: good workout. Not truly stellar as I had a problem focussing really well (read: yakked far too much), but strength is back again! Also, I just dreamed up a new routine that will make me put more emphasis on lats, shoulders and hamstrings. It's either going to be 1 backside of body + UB + LB or 2 backside + 2x FB (one starting at UB, the other starting at LB) It will involve 3 workouts/week (instead of EOD) plus 1 free choice class = RPM (if knee doesn't whine) or yoga/callistenics/BodyBalance Training statistics Volume: 12319 (+305) # of sets: 40 (-1) # of reps: 240 (-8) - avg reps/set : 6,0 (0,0) - kg/rep : 51,3 (+2,9) __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS!