22/07/08 Tuesday
Speed Bench Press(3 bands)
20kg x 10 no bands
20kg x 6
45kg x 3(4 sets)
45kg x 3(4 sets) - close grip
CG Board Press(2 boards)
65kg x 6
95kg x 6(3 sets)
H-Roll
10kg x 12
12.5kg x 10(2 sets)
Lying DB Extension
12.5kg x 12
12.5kg x 10
10kg x 8
Hammer Curls
40lbs x 8(3 sets) long rest here, talking to a training partner
40lbs x 8(2 sets)
Comments:
-Decent workout tonight
-Speed bench felt bit too easy, I think one of the bands I grabbed didn't have as much tension as the others, that and using 4 bands in the last few weeks has probably made me stronger and faster
-Board Presses were average, got all the reps easy, but at 20kg below my best raw to chest, doing 95kg off 2 boards should have been easier I thought. But then again, close grip = weak...
-And some hammer curlz for the gunz of course...
where he goes over 90%, hits singles in his bench shirt, uses bands, and trains in gear every week. Hes got a great training system.
lulzzzzzzz...
I read most of UD2 today, I like it, read a bit of Lyle's "rapid fatloss handbook" too, but that's kinda boring compared to UD2 I'm finding. I should finish both of them tomorrow.
When you have a long flow on sentance, with different things, seperated, and somehow linked, it makes it rather confusing, to read, only in the dank pit of hell.
23/07/08 Wednesday
Deficit Deadlift off 15kg plates
65kg x 6
110kg x 4
155kg x 2
175kg x 1
157.5kg x 6(3 sets)
Speed Squat
20kg x 6
65kg x 3
85kg x 3(8 sets)
DB Row
95lbs x 10(3 sets)
GHR
BW x 6(3 sets)
Comments:
-Deadlifts were good, last week from a deficit, next week will pull from the floor and own it 165kg next week
-Something good is happening with my speed squats, 85kg felt like 65kg today. I really should increase the weight next week!
-DB Rows up too, I might just keep bumping up the weight, and not shoot for such high reps from now on
-Australian National Championships are this weekend, with one of my training partners(Tim) looking to attempt a 200kg bench, and a 300kg squat and deadlift in the 100kg class Should be a good weekend, and I look forward to hearing the results
-Benching this week will be 87.5kg for 3 sets of 6, which will actually be a rep PR lol, lame, I'm doing 95kg for 6's next week though
Squat
20kg x 6
65kg x 6 ---belt on---
110kg x 4
140kg x 1
132.5kg x 6(4 sets) PR
Overhead Press
60kg x 6(4 sets) PR
Bent-over Row
65kg x 6
85kg x 6
100kg x 6(3 sets)
Comments:
-Very good session, the squat sets were much easier than I thought they would be, I can probably do 140kg raw for 6's, but I'm getting suit bottoms on next week anyway
-Overhead presses were also much stronger than last week, all the reps were very good. 65kg next week.
-Rows good too, I might try doing Pendlay rows next week for a change
I know an 18 year old in the 132 (60kg) class who benched well over 140kg the other day in a single ply rage-x, its all about learning the shirt and getting the lockout strong.
My training partner/coach got a size 32 INZER Fusion Deadlift suit yesterday. The best part about that, is he wants me to test it out, and break it in a little for him(a size 32 at 100kg would be damn tight). Ideally I'd want a size 30, but I have had my eye on this suit for a while and it will be good to test it out this September.
If I like it - meaning if I feel it giving me anything more than "fuck all" like my current suit does for deads, then I'll buy a size 30. Hopefully this should give me a few extra kg's on my deadlift.
Same guy(Tim) Squatted 290kg, Benched 195kg, and Deadlifted 290kg for a 775kg total and 2nd in the national championships last weekend. Plenty left in the tank, and in a loose bench shirt, and kinda loose squat suit too!
Results from the aussie nationals can be viewed here. I'll be there next year for sure!
Also the same guy has a stalker at our gym... and a random internet guy who is 68kg with a guy, called me skinny! oh noes!
The best part is "If he trains at your gym why dont you ask him Lou? ".
This surprised me heaps, that there is somebody other than our club doing squats and deadlifts in our gym! Too bad they seem to be some try-hard dumbshit dickheads, who juice, and fuck it up...
Interestingly I never noticed these guys before... although apparently I would have seen them around.
Ive heard the metal ipf suit gives a little more carryover, i think thats what im going to get once i get 295kg.
not sure how much it will help me- every deadlift issue i have is a lockout issue. I guess it may be able to create more speed of the ground and blast through the lockout. who knows.
I've been reading and it seems the fusion or the metal are the best suits for conventional pullers that are IPF legal. I'm more of a fan of inzer stuff anyway. And I get to use this brand new suit for free.
New suit! yay!
I'm weak off the floor I think, so a good suit should help me.
Oh, and why would you bother getting an IPF legal suit.. unless..... your gonna compete IPF?
Oh, and why would you bother getting an IPF legal suit.. unless..... your gonna compete IPF?
There is virtually no difference between the IPF metal deadlift suit and the non-ipf model. Its one extra seam on the legs. I dont care which one i get, ill find one used thats cheap most likely.
I've been reading and it seems the fusion or the metal are the best suits for conventional pullers that are IPF legal. I'm more of a fan of inzer stuff anyway. And I get to use this brand new suit for free.
New suit! yay!
I'm weak off the floor I think, so a good suit should help me.
Oh, and why would you bother getting an IPF legal suit.. unless..... your gonna compete IPF?
the guys i train with use metal suits for pulling
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Deadlift(with belt)
65kg x 6
110kg x 4
155kg x 2
175kg x 1
195kg x 1
165kg x 6(3 sets)
Speed Squat
20kg x 6
65kg x 3
87.5kg x 3(8 sets) PR
DB Row
95lbs x 12(3 sets) PR
Comments:
-Got told off by the gym owner for making too much noise and "shaking the entire building" while deadlifting... with 165kg... lol... This pissed me off to no end, felt like telling him to fuck off - but since he owns the gym, probably not a good idea.
-Tweaked my back on the second set, something like the fourth rep. Gay... don't know why this happens, I think it might have something to do with me lowering it slower, and maybe not being tight enough after getting pissed off.
-Was a minor thing though, didn't feel it in my last set of deads, it won't affect my training, but I do want to know why this happens lol
-Chucked a bit more weight on the speed squats anyway, and they went well, bit of pain at the bottom of the squats in the lower back, but I ignored it. Speed was good, tweaked back may have slowed me down a bit though.
-Just did a couple more reps on rows, I'll try the 105lb DB's next week, which I think is the next one up.
165kg next week
Should be a good weekend, and I look forward to hearing the results
hes a 67.5kg lifter and its too big, so that could be an option after I test run this 32 fusion!
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