Next Comp is not until June 19th
********GOALS for JUNE 19th 2010, RAW Nationals
SQUAT: 310kg(683lbs) , BENCH PRESS : 215kg(474lbs), DEADLIFT 320kg(705lbs) = TOTAL 835kg(1841 lbs) @ 100kg(220lbs) bodyweight
For the next couple of months training will be very simple and non-intensive. I will be incorporating the powerlifts as usual but not as intensely as usual and my volume will be sticking to the lower side of things to let my nervous system, joints and body in general relax a bit. Every now and then I may be doing some interval work for fun. I am most excited to do some Olympic lifts again as the CLEAN is my favourite barbell exercise.
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January 11th
Did a very quick and casual Bench Press and Chins training session
- BP(Every rep paused): Warm up: 70kx8, 90kx5, 110kx2, 130kx2, 140kx2,
Work sets(every rep paused): 160kx3(easy), 190kx1(smooth), 200kx1(tough)
180kx2(good), 180kx2(good), 180kx2(good), 180kx2(good)
- Pull Apart Ring Chins – 4 sets of 15
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January 12th
- Warm up w Front squats: 70kx5, 120kx3, 140kx2
- Backsquats: 160k x2, 180k x 2, 210kx1, 240kx1, 270kx1, 290kxFAIL
- Backsquat downset: 230kgx8, 230kgx10
Basically, I felt like maxing out today to see if I could up my training max. My last two meets I’ve lifted very well a couple days after so I thought I would try it out again.
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January 13th
- Feet up close grip Bench Press: Warm up- 70kx8. 120kx3, 140kx2
Worksets- 160k x 5 x 4 sets
- Handstand Push ups : 3 sets of 12
- Chins: 3 x 25
- Ring Pullapart chins 3x 10
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January 14th
- Conventional Deadlifts: warm up -120kx5, 170kx3, 220kx1
Worksets – 250kx5x4sets
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January 15th
- Bench Press (Paused)
70kx5
110kx3
140kx2
160kx1
180kgx2
180kx2
180kx2
180kx2
180kx2
160kgx6 (no pause)
- Ring Pullapart Chins: 7 x 10
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January 16th
- Front Squat Warm up – 70kgx5, 120kgx3, 140kgx2
- Backsquats:
170kgx2
220kgx1
255kgx3(decent)
255kgx3(good)
255kgx3(good)
255kgx3(good)
255kgx3(smooth)
255kgx3(good)
255kgx3(easy)
Was a good session. Practiced good quality reps with no grinds.
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January 17th - Went out for sushi last night. Spent a good portion of the night standing in 2 inches of my own vomit in the shower.
Needless to say: I TOOK TODAY OFF
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January 18th Feeling better. Body aches a lot but no nausea.
- Bench press(All paused):
70kgx5
120kgx4
140kgx2
160kgx2
170kgx3
178kgx3
179kgx3
downset 165kgx6(no pause)
- Ring PullApart Chins : 7 sets of 10 reps
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January 19th
- Front Squat Warm up – 70kgx5, 120kgx3, 140kgx2
- Backsquats:
170kgx2
200kgx1
230kgx1
240kgx6(decent)
240kgx6(good)
240kgx6(good)
240kgx6(decent)
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January 20th
- Feet up close grip Bench Press:
70kgx8
110kgx5
140kgx2
165kgx4(easy)
165kgx4(good)
165kgx4(good)
165kgx4(decent)
165kgx3(decent, didn’t go for 4th rep)
- Handstand Push Ups: 3 sets of 15 reps
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January 21st – working up to a heavy single then a downset. Very low volume.
- Conventional DL
120kgx5
170kgx3
200kgx2
230kgx1
250kgx1
270kgx1
280kgx1
290kgx1
270kgx4
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January 22nd – working up to a heavy single then downset
- Bench Press(paused):
70kgx8
110kgx3
140kgx2
170kgx1
180kgx1
188kgx1
193kgx1(tough)
205kgx1(off board)
165kgx5 + 2 reps off board
- 3x10 Handstand Push ups
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January 23rd – Am training session. Have to help mother move into new house today. Lots of fun ahead J
- Front squat to warm up: 70kx5, 120kgx3, 140kgx2
- BackSquat:
170kgx2
220kgx1
240kgx1
255kgx4(decent)
255kgx4(good)
255kgx4(good)
255kgx4(decent)
255kgx4(decent)
Workout # 2 of day: Carry all types of random stuff into and out of moving truck and out of old house and into new house…..walking walking carry carrying…stairs stairs….fun stuff.
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January 24th
· OFF
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January 25th
· Band Bench Press (purple bands off each end approx 60 pounds at top)
60kgx5
80kgx3
100kgx3
120kgx3
140kgx3
160kgx2
140kgx5
140kgx5
140kgx4
140kgx4
· Bench Press: 160kgx4x3 sets
· Handstand Push ups : 12x4 sets
· Ring Chins: 12 reps x 7 sets
Bands are a good change for feeling tension. Not something I’ll be using regularily but definitely a good tool to pull out every now and then. Chest and tri’s feel lit.
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January 26th
- Warm up with front squats as usual. 70kg x 5, 120kg x3
- BackSquat:
170kgx2
220kgx2
240kgx1
260kgx3(decent)
260kgx3(good)
260kgx3(good)
260kgx3(smooth)
260kgx3(good)
260kgx3(decent)
