Training 29/05/13

Bench and accessory

So I have taken a few days off plus I got lazy and didn't document a couple of sessions I did!

Football bar floor press + chain (bar weight only listed below)

100kg x5

120kg x3

140kg x1

160kg x1

170kg x1 (PB)

145kg x3

Bodyweight dips x35, x20, x13

EZ bar triceps extensions 45kg x8

Superset with

Supermini band pushdowns x20

This superset was completed 4 times

Hammer strength row machine 40kg each arm x15

Superset with

Lateral db raises 10kg x15

Superset with

Rear delt db raises 7.5kg x15

This circuit was completed 4 times

That's it! Making some changes to my diet. Started reading into carb backloading and gonna give it a shot to see how it goes :)

Thanks for reading

"Training" 13/05/13

This was more just to get me out of the house and get some stretching and rolling done. Really not a lot to say!

I did:

GHRs 3x10

Reverse hypers with 41" choked mini band +10kg 3x10

Aside from this I just did some mobility work. All week I'll just be rolling and stretching and taking a hot bath here and there to stay loose for Bodypower this weekend.

Thanks for reading

Training 11/05/13

DE Bench and accessory

DE bench against choked 41" supermini bands 6x3

Pin press 140kg 3x3

Neutral grip chins 4x10

Seated db shoulder press 30kg 3x15

Incline seated db extensions 20kg x10

Superset with

Triceps cable push downs x20

This superset was completed 3 times

Halbert swings x20

Superset with

Db hammer curls 10kg x10

This superset was completed 3 times

This whole lot was wrapped up in about an hour, so a fairly quick pace. 

Thanks for reading

Some highly scientific online research

Unbeknownst to the Facebook world I have been undertaking a complex observational study into the online attitudes of powerlifters. I am proud to present my preliminary data below. 

Some comments on the results - There are quite clearly two groups of powerlifters. Those who are quite capable and are aware of their ability but are humble about it. The second group are inexperienced, generally awful and describe themselves as things like "top dog", "strongest man in X" etc. This second group we will call balloonheads.

Up to now I have also observed that balloonheads tend to give terrible advice with much more authority. They also like to compete in competitions where they will be alone and if someone is stronger than them it's usually down to "them there suits".

I will continue with my in depth analysis of the powerlifting world sometime in the future. It is just very labour intensive for me generating such high quality data.

Training 10/05/13

Posterior chain, abs

No squats tonight just to rest up a bit for Bodypower next week.

45 degree hyperextensions 20kg plate 4x20

Ab rollouts 4x20

GHRs 4x10

Reverse hypers x10

35kg 2x10

10kg +41" mini band 2x10

Sled pulls walking backwards 60kg 6x1

This takes my total reps for GHRs and reverse hypers this week to 176. Happy with this and the GHRs are only getting easier. The whole of the above was done in under 1h 15min. I'm going to train tomorrow to get my last bench workout out of the way good and early.

I noticed on the sled drags my quads were the limiting factor. Glutes, hips and lower back felt fine despite all the work they had done beforehand. I can only think that all that work over the last few weeks has actually really increased their work capacity to the point sled pulls are less of an issue for them.

At the moment I kinda don't know where I stand in terms of the numbers I may put up next week. I've barely thought about Bodypower to be honest; which may be a good thing. I've never competed in two competitions so close together. I've a few aches and pains and I'm really not convinced about my lower back but if I hit one PB next week I will be happy.

In other news, it's looking like I'm gonna be able to really take training to the next level after Bodypower. I am desperate to get this squat sorted out. Once I get on top of it I should be in for PB total. A bit of a tangent there but anyways.

Thanks for reading

Training 08/05/13

Bench ME and accessory

Floor press 

160kg x1

180kg x1

200kg x1

220kg X

Flat dumbbell pressing palms facing

40kg x15

50kg x12

60kg x15

Triceps EZ bar extensions 45kg x15

Superset with

Supermini band push downs x20

This superset was completed 4 times

Face pulls 5 plates x15

Superset with

Lateral dumbbell raise 10kg x15

Superset with

Hammer strength machine pull downs 40kg a side x15

This circuit was completed 4 times

I was so close to getting the 220kg floor press. 200kg was a PB anyways, so I'm happy with that anyways! Really pleased with the dumbbell pressing. A few months back I was only good for a shaky 4-5 with the 60kg dumbbells and I had my wrist wraps on. Now I'm far more solid on them and no need for wrist wraps for extra support either. Pressing has always been a weak point for me so any progress is very pleasing

Thanks for reading

Training 07/05/13

Posterior chain and upper back

So because my elbow lit up yesterday I shifted this workout to today just to give it a little more time to settle. I have decided not to deadlift and instead I'm just hitting some posterior chain and some lat work.

Reverse hypers

41" mini band + 35kg 3x8

70kg 3x8

Glute ham raise 10kg 4x12

Hanging ab twists 3x20

Hanging leg raises 3x10

Dumbbell rows 55kg dbs 5x8

Fat bar holds 100kg 4x15 seconds

Sled pulls walking forwards 8x100-ish m

The fat bar holds aren't heavy but worked me enough. My grip had already taken a battering from the stuff before that plus the bar is smooth and I didn't rechalk in order to make it more difficult and thus use less poundage.

This was the first time I had done the sled pulls. These weren't done as sprints but as Louie Simmons describes in the video I have linked below. These really hit my quads, glutes, hips and lower back hard. It was surprising actually. All in all a very satisfying session, although it was pretty hard lol

Thanks for reading

Training 05/05/13

Bench and accessory

Reverse hypers 20kg 2x15

Dynamic effort bench 90kg bar weight + choked 41" supermini bands 9x3

Pin presses 190kg 2x3 At this point my left elbow was aching and I had to stop with the pin presses. Real bad pain in my tendons. I tried to continue and get as much done as possible anyways...

Seated dumbbell shoulder press 40kg dbs 5x12

Wide grip pull ups bw only x12, x10, x8, x6, x4

Triceps band pushdowns 41" mini band 3x30 This was an attempt to get some blood into my tendons as they were killing me by this point. It provided some short relief but they still hurt well into the afternoon.

Plan is to give this elbow a little rest and I should be fit for floor pressing on Wednesday. Disappointed I didn't put together a full workout but sometimes it's best to just rein things in.

Thanks for reading

Training 03/05/13

Squat and accessory

Reverse band box squat to 15" box in briefs and belt

145kg x5
185kg x5
225kg x5
265kg x2
305kg x2

325kg x2

345kg x2

Hanging ab twists 4x20 

GHR 6x8 with 20kg plate

Reverse hypers x15

Superset with

Hamstring machine curls 20kg x20

This superset was completed 4 times

The first 2 sets of reverse hypers were straight weight 30kg

The second set of reverse hypers was with mini 41" band plus 10kg

Prowler runs x6

This was absolutely brutal all round. The hamstring stuff destroyed us and then to follow that up with the prowler. Awful. It was like trying to run through water. I did my best to hold it in but ended up vomiting all over the car park before I left. Not a good look for me! lol

Thanks for reading

Training 01/05/13

Bench and accessory

Raw reverse band bench press with reverse blue bands

140kg x5
180kg x3
200kg x1
220kg x1
235kg x1
250kg x1
260kg x1

155kg x15 close grip

155kg x15 wide grip feet on bench

Band pullaparts x15

Superset with

Lateral plate raises 10kg x15

Superset with

Barbell rows 60kg x15

This circuit was completed 4 times

JM press 50kg x10

Superset with

Band triceps pushdowns x20

This superset was completed 4 times

Thanks for reading