Thursday, August 30, 2012

Deadlift Thursday: Yeah... That's a PR

warmup
front raises, side raises, overhead press w/8 kgs DBs

Deadlifts
10 reps @ 60 kgs
8 reps @ 100 kgs
6 reps @ 140 kgs
2 reps @ 180 kgs
1 reps @ 200 kgs
*7 reps @ 220 kgs PR

*You could even call it 7 and 3/4s... just couldn't lock it out at the top on the 8th, and by all accounts my grip was also failing though I don't remember that specifically. Either way, I had to drop the bar.

Bent over barbell rows
10 reps @ 60 kgs
10 reps @ 70 kgs
10 reps @ 80 kgs
10 reps @ 90 kgs TPR

Seated rows
8 reps @ 25 (full stack)
10 reps @ 24
10 reps @ 23
8 reps @ 22

Biceptz
pinwheels: 8 reps @ 20 kgs p/DB
barbell curls: 5 reps @ 40 kgs
...bored shitless - time to eat.

BETTER form on the bent-over rows tonight, so I'm going to call that last set a technical PR just so it stands out. Very happy with 1. making that deadlift PR and 2. not busting my freaking back by repeatedly training to failure... in the same session. I'm 100% healed, and definitely stronger... I know it's foolhardy so, for a change, I'm not going to do it and try for a new 1RM before the Am Nats. It's tempting though.

No. Better to keep smashing these high-rep sets with heavier and heavier weight, and save my best for comp day. It's gonna be great.

Now I just need to get my squat to a comfortable 200 kgs for reps - with the Mastodon - and I'll be officially in new territory with all my lifts.

As for events; saturday is gonna be a full-on day. I've not had the capability to get on with shit till pretty much this week. It's shaping up to be 6+ hours of Conan carry and tyre flip medley, yoke, stones, farmers and log. I'll need a stretcher when it's over, and at least one meal in the middle.

Wednesday, August 29, 2012

Tuesday Press Focus: Plateau Busted

warmup
Forward raise, Side raise, Bent over reverse fly, OHPress
1 set each x10 reps @ 7kgs  p/DB

OHPress w/thick swiss
8 reps @ 15 kgs
8 reps @ 35 kgs
5 reps @ 45 kgs
5 reps @ 55 kgs
5 reps @ 65 kgs
7 reps @ 75 kgs PR

Bench press incline w/thick swiss
8 reps @ 35 kgs
8 reps @ 55 kgs
8 reps @ 65 kgs
8 reps @ 75 kgs
8 reps @ 85 kgs
6 reps @ 95 kgs

It's only a PR by 2 reps, but I'll take it. Next week I will do only a couple of sets at just 2 or 3 reps each prior to the final max effort set. I'm now officially back on course to a 100 kgs strict press! Also, as from next week, the increment for the final set will go up by 5 kgs only.

Monday, August 27, 2012

Squat Monday: More Solid Progress

Squats w/cambered bar
10 reps @ 30 kgs
10 reps @ 70 kgs
3 reps @ 70 kgs - testing foot spacing
3 reps @ 110 kgs
2 reps @ 140 kgs
5 reps @ 170 kgs PR
form work
5 reps @ 70 kgs
5 reps @ 70 kgs

Good mornings w/cambered bar
8 reps @ 70 kgs
8 reps @ 90 kgs
8 reps @ 110 kgs
5 reps @ 125 kgs
5 reps @ 140 kgs PR

45 degree back raises
10 reps @ BW + orange band
10 reps @ BW + orange band

GREAT step forward with my squatting, and great depth on all my GMs tonight, make these PRs especially gratifying. I feel like I'm now back on the road to real strength gains. And I'm already impatient for Thursday night to arrive.




Events Training Saturday

FOR a change I was sensible and didn't invite another injury by getting under a (heavy) yoke today... I warmed up my shoulders good and proper, and did a static hold with 285 kgs to see how it felt. It felt rotten, so I stopped there.

And today, for the first time, we used a rolling vehicle for truck pulls! Admittedly it wasn't a truck but a 4WD, and we tied the sled to the back to create more drag as the 4WD itself was piss easy once you got it rolling.

I also dicked around with the log but more of the same issues with my shoulder stopped me from doing anything noteworthy.

Much of the day was spent either assisting others with their training or shooting the shit.

Thursday, August 23, 2012

Thursday Deadlift Focus: Progress at Last

warmup
DB front raises 10 reps @ 8 kgs
DB side raises 10 reps @ 8 kgs
DB bent over reverse flys 10 reps @ 8 kgs

Deadlifts
10 reps @ 60 kgs
8 reps @ 100 kgs
6 reps @ 140 kgs
1 reps @ 180 kgs
8 reps @ 210 kgs PR for reps

Bent over barbell row
10 reps @ 60 kgs
8 reps @ 80 kgs
8 reps @ 90 kgs
6 reps @ 100 kgs
5 reps @ 100 kgs

Seated row
8 reps @ Full Stack (25)
8 reps @ 23
8 reps @ 21
8 reps @ 19

PRETTY happy with that effort. Back in action, I have a much-needed physio appointment tomorrow evening, and I will be ready for events training Saturday.

Tuesday Press Focus August 21st: More Active Recovery

Warmup
DB front raises 10 reps @ 7 kgs
DB side raises 10 reps @ 7 kgs
DB bent over reverse flys 10 reps @ 7 kgs
DB bent over rows 10 reps @ 7 kgs

OHP w/thick swiss
10 reps @ 15 kgs
8 reps @ 35 kgs
5 reps @ 55 kgs
3 reps @ 75 kgs
3 reps @ 80 kgs

Bench press incline w/thick swiss
10 reps @ 15 kgs
10 reps @ 35 kgs
10 reps @ 55 kgs
8 reps @ 75 kgs
4 reps @ 95 kgs

DB OHP
10 reps @ 12.5 kgs
10 reps @ 12.5 kgs
10 reps @ 15 kgs
10 reps @ 15 kgs

ATTEMPTED some dips but they just aggravated my shoulder.

Squat Monday August 20th

Squats w/cambered bar*
10 reps @ 30 kgs
8 reps @ 70 kgs
6 reps @ 110 kgs - stupid, stupid, stupid
2 reps @ 135 kgs
5 reps @ 160 kgs PR
*due to shoulder injury

Good mornings w/cambered bar
8 reps @ 30 kgs
8 reps @ 50 kgs
8 reps @ 70 kgs
8 reps @ 90 kgs
8 reps @ 100 kgs

45 degree back raises
4x 10 reps @ BW

I WAS only supposed to do 3 reps in my third set, so as not to waste energy. And when I racked the 160, I was sure I had one more... and would have had 2 more, if I'd stuck to the program.

Everything else I did was well under max load to take it easy on my back.

1 Week of Injury, Followed by Another Injury

Ah shit.

The time and lost progress are all too apparent to me as I write this now. I'm recording for posterity that the rack pulls I did after my max effort deads set were a fucking stupid thing to do. The lumbar strain put me out of action, and the flu - or something like it - got me again Saturday night!! This time I immediately hit it with a cocktail of antibiotics, antihistamines, decongestants and herbal remedies. I still lost a week of training.

Events Training Saturday August 18th
Yoke walk
2x 15 meters @ 205 kgs
25 meters @ 205 kgs
15 meters @ 245 kgs
15 meters @ 285 kgs
15 meters @ 305 kgs
15 meters @ 325 kgs

Sled drag
2x 15 meters @ 290 kgs
15 meters @ 340 kgs
15 meters @ 290 kgs

WOULD YOU BELIEVE I wrenched my right shoulder on the yoke. Didn't do enough warmup. And the clinical definition of insanity is repeating the same task, again and again, expecting different results.

Tried to handle the log but couldn't even clean it at 80 kgs. Events training was over for me.

Friday, August 10, 2012

Countdown to Amateur National Championships: Week 8


Thursday 9th August Deadlift Focus
Deadlifts
10 reps @ 60 kgs
8 reps @ 100 kgs
6 reps @ 140 kgs
1 reps @ 180 kgs
9.5 reps @ 200 kgs PR

Rack pulls
1 rep @ 260 kgs
1 rep @ 240 kgs

Lateral pulldowns
10 reps @ 16/20
8 reps @ 20/20
8 reps @ 18/20

Pinwheelz (weight p/DB)
8 reps @ 30 kgs
10 reps @ 25 kgs
10 reps @ 25 kgs

TOOK some last minute loading advice from Joel and performed a single rep at 180 prior to my max effort set. Pretty happy with that personal record. Then I blew my back out with some rack pulls, which ordinarily would have been manageable. Not after that volume on deads though. Another stupid move.



Tuesday 7th August Press Focus
OHPress strict w/swiss bar
8 reps @ 55 kgs
8 reps @ 65 kgs
5 reps @ 75 kgs
4 reps @ 80 kgs
1 reps @ 85 kgs - maxed out when I shouldn't have. Rookie mistake.

1 arm DB press
left 3 reps @ 35 kgs
right 5 reps @ 35 kgs
left 5 reps @ 35 kgs
right 3 reps @ 35 kgs
left 6 reps @ 35 kgs
right 6 reps @ 35 kgs
left 6 reps @ 35 kgs
right 3 reps @ 35 kgs

Dips
5 reps @ BW
4 reps @ BW
5 reps @ BW - these were all literally as deep as I could go



6th August Squat Monday
Squats w/Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
3 reps @ 110 kgs
2 reps @ 130 kgs
7 reps @ 150 kgs - Max Effort, and I'm pretty sure a PR

Good mornings w/cambered bar
8 reps @ 30 kgs
8 reps @ 70 kgs
8 reps @ 110 kgs
8 reps @ 120 kgs
5 reps @ 130 kgs - all of these sets felt really deep

45 degree back raises
15 reps @ BW
10 reps @ +20 kgs KB
10 reps @ +32 kgs KB
10 reps @ +40 kgs KB

Bent over barbell rows
10 reps @ 60 kgs
10 reps @ 80 kgs
5 reps @ 100 kgs - form was shit on the first 2 sets

I HAVE not performed a bent over barbell row before, and so sucked at it till I got some instruction. Once I had myself positioned correctly I found it really taxing, and it was a good way to finish the session.



Saturday 4th August Events Training
Yoke walk
3 x 15 meters @ 205 kgs
15 meters @ 285 kgs
3 meters @ 365 kgs
Static hold: 5 seconds @ 410 kgs

Log clean-press
3 reps @ 60 kgs
5 reps @ 75 kgs
1 reps @ 90 kgs
2 reps @ 90 kgs

Static hold w/Farmers picks
10 seconds @ 140 kgs p/hand

Atlas stones
4 pickups @ 115 kgs

THE WEATHER got shit so we brought the Farmers picks indoors where there wasn't a whole lot of space, so static holds were called for. I'm really pissed off about my yoke of late. I'm getting weaker. It's almost linear.


Thursday, August 2, 2012

Monday Squat and Thursday Deadlift

30th July: Stick to the Program
Squats w/Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
3 reps @ 110 kgs
10 reps @ 140 kgs - max reps set.

Good mornings w/cambered
10 reps @ 30 kgs
8 reps @ 70 kgs
8 reps @ 110 kgs
8 reps @ 120 kgs
8 reps @ 120 kgs - last 2 sets are a 10 kg and 3 rep increase on last week, while maintaining form and depth

45 degree back raises
12 reps @ BW
12 reps + 12 kgs kettle bell
10 reps + 32 kgs kettle bell PR

2nd August: Screw the Program
Deadlifts
12 reps @ 60 kgs
10 reps @ 100 kgs
6 reps @ 140 kgs
5 reps @ 180 kgs
4 reps @ 220 kgs - I need to jump to 230 for a set of 5 next week if I want to do something new for a change

Rack pulls
8 reps @ 100 kgs + 40 kgs chains
6 reps @ 140 kgs + 40 kgs chains
6 reps @ 140 kgs + 74 kgs chains
1 reps @ 160 kgs + 74 kgs chains

Lateral pulldowns
8 reps @ full stack - felt my right shoulder acting up here again, and went to stretch it
8 reps @ full stack

Hyperextensions w/safety bar
4 reps @ BW + 20 kgs
8 reps @ BW + 20 kgs - slight adjustment made to the roman chair thing, was more comfortable and I will do them again, but after all the other shit it was enough for tonight.

MISSED my OHP session this week, so I'll just have to do more axle work on Saturday.