Simon's Log

[Simon C]

Thanks guys!

[Simon C]

30/03/08 Sunday

Squat Day


Squat
44lbs x 10
110lbs x 6
165lbs x 4
220lbs x 2
286lbs x 1
247.5lbs x 6(4 sets)

Bent-over Rows
209lbs x 6(4 sets) Rep PR

Rope Triceps Pushdown
70lbs x 6(3 sets)

Comments:
-Squats felt okay today, felt kinda heavy even though it wasn't heh...
-Rows were strong again
-Took it easy on the triceps pushdowns, felt some slight pain in my elbows, and triceps didn't feel too strong from fridays benching.

[bigDman]

when your bent row is within 50 lbs of your squat you might want to row less and squat a lot more!

[Matthew]

He squats more than that, he's just on a "light" phase. Time to get back to the heavy weights Simon.

[pjb923]

Very nice bench PR's the other day.

And as usual, I am very impressed with those rows. Rowing 30lbs more than your body weight for reps is a serious accomplishment.

[MindPower]

All looking good man, nice benching

[Simon C]

Thanks guys.

Yeah I can squat more than that, 275 for 4 sets of 6 is my best reps so far. Next week going 264, and then PR's for a few weeks after that(I wanna hit triples with 330 before the meet, minimum) Deadlift PR's this wednesday too.

And row less? Hell no! hehehe

[Simon C]

Wait, actually I did 3 sets of 8 with 275 hah...

[Simon C]

01/04/08 Tuesday

Speed Bench Day


CG Board Press
187lbs x 6(3 sets)

Speed Bench Press(3 bands)
88lbs x 3(4 sets)
88lbs x 3(4 sets) - CG

Triceps Pushdown
80lbs x 12(3 sets)

Hammer Curls
39.6lbs x 10
39.6lbs x 8(2 sets)

Comments:
-Boards good, go for 192.5 or 198 next week for 6's again
-Last couple of weeks I have felt some slight soreness from Benching in the shoulders and elbows, weird, I've never had soreness in a joint before. It's small though, only during training, and won't affect how heavy I go or anything, it's just a bit annoying.
-Deadlifts tomorrow, 319 for 3 sets of 6, should be sweet.

[MindPower]

Doesn't look like you have progressed with the speed bench, whats going on?

[Simon C]

Hmmm yeah, I can probably handle another 5.5lbs now and still maintain speed - but there's no point just adding weight all the time if it will just get slower. I might try 99 or 93.5lbs next week. Remember theres 3 bands on there, which probably give it 20kg extra at the top lol, not speed benching just 88lbs. But I'm not going to add weight to speed work like I do for heavy stuff, just when I know I'm stronger or faster I'll up it a bit.

I'm moving up to 176(from 165) for speed squat this week - it's getting much faster as I wrote before.

[Simon C]

02/04/08 Wednesday

Deadlift Day


Deadlift
143lbs x 6
242lbs x 4
308lbs x 2
407lbs x 1
319lbs x 6(3 sets) Rep PR

Speed Squats
176lbs x 3(8 sets) PR

Dumbbell Rows
90lbs x 6
90lbs x 8(3 sets)

Comments:
-Deadlift PR was good, I did 9 sets of 4 with 322 though before, so it's a PR I could have done ages ago, but just hadn't done 6's in a while(341lbs for 3 sets of 6 next week should be a killer)
-Speed still good on speed squats, even with the increased weight which is good, my speed has improved a bit and I'm interested to find out how much carry over it may have to heavy squats, either way I should smoke 352lbs in a few weeks time, hopefully more
-Putting on a loose as hell bench shirt(size 46 hah) on saturday, wont do too much in it though, just to get a feel for what a shirt is like. Then go for a rep PR of 192.5lbs for 3 sets of 6 in the bench press.
-Train was 1 hour and 10 minutes late getting back home, haha that's pretty shit, it was cold.

[pjb923]

Don't underestimate the difference between 4 and 6 reps, especially on something like deads. You are doing 50% more with 6 reps.

Very nice progress on those speed squats.

[Simon C]

Hmmmm yeah, I guess there is a fair difference.

Next week is the last week of 6's at 341lbs, the weeks after that will be 4's at 363lbs(4 sets) and 385lbs(3 sets).

[MindPower]

Originally Posted by Simon C

Hmmm yeah, I can probably handle another 5.5lbs now and still maintain speed - but there's no point just adding weight all the time if it will just get slower. I might try 99 or 93.5lbs next week. Remember theres 3 bands on there, which probably give it 20kg extra at the top lol, not speed benching just 88lbs. But I'm not going to add weight to speed work like I do for heavy stuff, just when I know I'm stronger or faster I'll up it a bit.

I'm moving up to 176(from 165) for speed squat this week - it's getting much faster as I wrote before.

Was just wondering if there was a built in progression you were aiming for with the speed bench, 50-55-60% of your 1rm or something along those lines

Nice dead PR's

[Simon C]

Originally Posted by MindPower

Was just wondering if there was a built in progression you were aiming for with the speed bench, 50-55-60% of your 1rm or something along those lines

Nice dead PR's

Thanks,

It's more like I found a weight that is right and allows me to get good speed, and isn't too light, and I work with that. When I feel I'm getting faster with that weight, or my max strength has gone up I'll put a bit more weight on. I feel 40kg + 3 bands is about as high as I'll want to go for now though.

[Simon C]

I ordered some supplements today, this is what I got:

Optimum Nutrition(ON) 100% Whey Chocolate Flavour
Micronized CreaPure Creatine Monohydrate Powder
Dextrose
Maltodextrin

The whey might come tomorrow, or else everything should arrive monday/tuesday. Cool.