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.
He squats more than that, he's just on a "light" phase. Time to get back to the heavy weights Simon.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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.
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.
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.
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.
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
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.
Nah ordered from Australian stores, I'll see how the optimum stuff tastes. I've tried trueprotein a while back when they didn't have all those flash flavours, had chocolate flavour mixed into it, it was okay. Getting from the states is still a bit more because of shipping - but if I even go there, I'm gonna fill my suitcase with supplements hah, we get screwed over down under for supplements.
I checked trueprotein, the shipping is about the same price as the order lol, and its still about the same price than buying it locally. HAH! I might go back to trueprotein next time.
hehe, deadlift slippers. I don't care how much you pull, that always makes me laugh.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
They sent the wrong belt, a bench press belt(tiny little thing) instead of a normal belt, so I'll have to wait a little longer for my belt, but I won't need it for a little bit anyway so that's okay.
Quote:
Originally Posted by Lost Dog
Is that your dingo?
Yep, well my parents one actually.
Quote:
Originally Posted by Matthew
Maybe the dingo ate your baby!
hehe, deadlift slippers. I don't care how much you pull, that always makes me laugh.
Got in another very nice bench press session today:
05/04/08 Saturday
Bench Press Day
Shirted Bench Press(46 Fury)
110lbs x 6
143lbs x 4
187lbs x 2
209lbs x 1
242lbs x 1 PR (failed 2nd rep, tried to pause it)
253lbs x F (this was shit, so tried it again)
253lbs x F took shirt off
187lbs x 10 Rep PR
Dumbbell Bench Press
50.6lbs x 15(3 sets)
NG Lat Pulldown
120lbs x 15(3 sets)
Comments:
-242lbs was a pretty good rep, dropped it a bit too low on my chest though, so just a slight miss-groove there
-The shirt gave me, as my coach said "Somewhere between zero and [thought he was gonna say 5lbs here)fuck all" I touched with 110lbs, probably could have touched with just the bar(44 lbs). I still got red marks on the back of my shoulders though haha
-So 242lbs was pretty much raw, technically I had a bench press shirt on, but it was about as tight as a t-shirt
-253lbs buried me though, got it maybe a couple inches off my chest and it just stopped moving, I think this means I'm weak off the chest, and should get a huge boost in a tight shirt
-I'm pretty much exactly 5kg(11lb) stronger on the bench press than I was in mid/late February. 242lbs is like 231 was back then(got it), and 253lbs is what 242 was back then(buried). 11lb gain on my bench press 6 weeks, I'll take that
-10 reps on 187lbs, happy with that too, last time I could only get 7
-After I took the shirt off, Steve(about 250lbs BW) put on the same shirt, and it wasn't even tight on him. He still benched 440lbs though, first time in a shirt in 12 months
-Tim(220lbs) did 385 for a double, and looked good for a triple
-Weighed myself at the gym today, about 184lbs with clothes on
Speed Bench Press
44lbs x 12
110lbs x 3(2 sets)
121lbs x 3(6 sets)
CG Board Press
198lbs x 4(3 sets)
Dips
BW x 20
BW x 12(2 sets)
Hammer Curls
41.8lbs x 8(4 sets)
Comments:
-Did speed benching without bands today, which is a bit easier on the joints
-Got my Creatine, Dextrose and Maltodextrin on Monday woohoo! Been using the creatine for the last 2 days since then - I'll get the protein powder in the next couple of days too.
Deadlift PR's this wednesday too.
Linear Mode
