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Ben's 2007 contest log.


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06/01/07

 

Bench Press 52.5kg 2 x 6, 1 x 4

Deadlift 67.5kg 2 x 5, 1 x 4

Shoulder Press (2 dumbbells) 16kg 2 x 6, 1 x 4

Skullcrusher 35kg 6, 5, 4

Wrist Curl 15kg 5, 6, 8 (....ow ow ow...wow my forearms knew I was doing these! I actually did what Jonathan suggested letting the bar roll down to my finger tips and then brought it back up into a curl)

Calf Raise 90kg 3 x 8

Incline Crunch 30, 20, 14

V-ups (with ball) 3 x 18

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08/01/07

 

Squats 60kg 3 x 6 (still not getting low enough dammit!)

Dips 2 x 8, 1 x 6

Bent Over Row 30kg 3 x 6 (need to improve my technique on this and hit my back rather than my arms I think)

Military Press 35kg 1 x 6, 4, 3

Bicep Curl 35kg 1 x 5, 1, 2 (crap...affected by Bent over rows?)

Leg Raises 1 x20, 2 x 10

Lockouts 60kg 3 x 10 secs (my grip is crap)

V-ups (with ball) 3 x 20

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Hey...

Have you tried doing Box Squats?

I was having trouble going deep enough in my squats, so I switched to box squats for a while and it fixed the problem...

Just a thought....

 

A good suggestion

 

Paused squats helped me get depth (I was going too deep) spot on too.

 

Jonathan

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15/01/07

 

Squats 42.5kg 3 x 8 (okay so I put a bench behind me when I touched the bench I was parallel however I didn't want to sit on it so I went down to a couple of centimeters off the bench each time...my legs felt wobbly afterwards!! )

Dips 2 x 8, 1 x 6

Bent Over Row 35kg 3 x 6

Military Press 35kg 1 x 6, 4, 3

Bicep Curl 35kg 1 x 5, 2, 3

Leg Raises 1 x20, 2 x 15

Lockouts 55kg 2 x 15 secs, 2 x 12 secs

V-ups (with ball) 3 x 20

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17/01/07

 

Chest Press (2 x)22kg 1 x 8, 7 24kg 1 x 4

Chin ups -15kg 2 x 4, 1 x 3

Lat Pull Down 50kg 3 x 6

Narrow Grip Bench 35kg 2 x 6, 1 x 4 (I had to use one of the thicker bars)

Calf Press 150kg 3 x 10

Bar hangs 15, 10, 5 seconds (rubbish )

Incline Crunch 30, 20 ,19

V-ups 3 x 20

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20/01/07

 

Football for 2 hours

 

Bench Press 52.5kg 3 x 6

Deadlift 65kg 1 x 4,3,2 (hmmm, couldn't find the short bar so had to use one of the longer ones which didn't feel right.)

Shoulder Press (2 dumbbells) 16kg 1 x8, 2 x 7

Skullcrusher 35kg 1 x 6, 2 x 8

Wrist Curl 25kg 1 x 8, 2 x 6 (my form wasn't great though)

Calf Raise 95kg 3 x 7

Incline Crunch 30, 14, 14 (I have no idea what was going on here)

V-ups (with ball) 3 x 20

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When you say "the short bar" and "the long bar" are you refering to standard versus olympic bars? I ask only so that I can recommend using an olympic bar all the time. Basically when deadlifting with an oly bar, don't do less than 60kg (bar + 20kg plate at each side) as the starting height is likely to be wrong.

 

I would advise against getting too comfortable with the standard bar as once your deadlift gets past 100kg, they aree unsafe to use.

 

Jonathan

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When you say "the short bar" and "the long bar" are you refering to standard versus olympic bars? I ask only so that I can recommend using an olympic bar all the time. Basically when deadlifting with an oly bar, don't do less than 60kg (bar + 20kg plate at each side) as the starting height is likely to be wrong.

 

I would advise against getting too comfortable with the standard bar as once your deadlift gets past 100kg, they aree unsafe to use.

 

Jonathan

 

Use olympic bar...check!

 

There are 3 types of bar at the gym, the thinner ones, the thicker ones (which I assume are the olympic bars) and then one bar that is the same thickness as the thick bars but shorter.

 

Out of interest do people factor the bar into their weights when they post 1RM and training logs then? I've never done that, just the plates I've lifted.

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31/01/07

 

Bench Press 45gk 2 x 6, 1 x 5

Deadlift 65kg 3 x 6

Shoulder Press (2 dumbbells) 16kg 3 x 8 (couldn't get 18kg up though on my left side. )

Skullcrusher 35kg 2 x 8

Wrist Curl 25kg 1 x8, 2 x 6

Calf Raise 90kg 3 x 8

Incline Crunch 30, 20, 14

V-ups (with ball) 3 x 20

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05/01/07

 

Chest Press 22kg 2 x 10, 1 x 8 (I want to move up to 24kg, but I can't physically get the first rep up into the air )

Chin ups -15kg 1 x 6,5,4 (progress? but for how long?)

Lat Pull Down 50kg 3 x 6

Narrow Grip Bench 32.5kg 3 x 6

Calf Press 190kg 3 x 10

Bar hangs 30, 20, 15 seconds

Incline Crunch didn't have time

V-ups 3 x 25 (so I put an extra 5 on these)

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10/02/07

 

Squats 45kg 3 x 6 (going as low as before, touched the bench a couple of times too!! )

Dips 6kg 2 x 6, 1 x 4

Bent Over Row 35kg 3 x 6

Military Press 15kg 2 x 6 1 x 4 (this is with the olympic bar)

Bicep Curl 15kg 2 x 4, 1 x 2 (as above)

Lockouts 65kg 1 x 15 secs, 1 x 12 secs, 1 x 8 secs

V-ups (with ball) 1 x 20

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12/02/07

 

Chest Press 24kg 2 x 6, 1 x 5

Chin ups -15kg 2 x 6, 1 x 5

Lat Pull Down 55kg 1 x 5, 4, 2 (oops over did it here and tweaked one of my muscles, nothing serious though I think.)

Narrow Grip Bench 35kg 3 x 6

Calf Press 200kg 3 x 10

Bar hangs 15, 10, 8 seconds (rubbish! )

Incline Crunch 30, 22 ,20

V-ups 2 x 25, 1 x 20

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