Jump to content

Squat, bench, DL & occasional running


Recommended Posts

SUNDAY 22nd JULY

BODYWEIGHT: 140

TRAINING TIME: 4pm

DURATION: 50mins

COMMENTS: Good, fast paced session

WEEK: LIGHT (70%)

RESTING PULSE RATE: 44

 

APPETITE: PRETTY GOOD

PRE WO NUTRITION: Rice, yams, soy mince, pickles & broccoli (see photo below)

 

POST WORKOUT NUTRITION: Soy protein shake with oat milk, 1 x tin creamed rice

 

BACK

 

CHINUPS

10

10

8

 

1 x ARM D.BELL ROWS

57 x 12

66 x 12

70 x 10

 

CONVENTIONAL DL's

132 x 12

132 x 12

176 x 12

220 x 8

264 x 8

275 x 7

275 x 7

275 x 6

1133784934_PreWO.jpg.c779365a4b3b325bccc4be37e912e485.jpg

Pre WO lunch

Link to comment
Share on other sites

  • Replies 1.2k
  • Created
  • Last Reply

Top Posters In This Topic

MONDAY 23rd JULY

BODYWEIGHT: 140

TRAINING TIME: 9pm

DURATION: 60mins

COMMENTS: Solid, strength felt great tonight especially on the pressing moves

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: Vegetable quiche, yams + home cooked potato wedges

 

POST WORKOUT NUTRITION: Homemade muesli, soy protein, 1 x banana + oat milk

 

ARMS

 

CABLE CURLS (rope attachment)

33 x 12

46 x 12

46 x 12

 

EZ BAR CURLS

55 x 12

55 x 12

 

SUPERSET WITH

 

BRACED D.BELL CURLS (alternate arms)

15 x 10

18 x 10

 

1 x ARM D.BELL SHOULDER PRESS

40 x 8

44 x 5

48 x 5

 

BW DIPS

25

25

20

 

CG INCLINE BENCH PRESS (Smith machine)

88 x 12

110 x 10

132 x 8

154 x 6

176 x 3 + 1

 

STYLER PRESS

57 x 10

66 x 8

Link to comment
Share on other sites

Took today off the gym and got a good day of eating into me, just felt like I needed an extra day of rest and I feel like I am getting better at reading my body.

 

So it's an early morning session tomorrow, waiting to hear back from my old training partner Ray to see if he wants to hit squats & bench with me. Looking forward to it, a great start to the day for sure.

Link to comment
Share on other sites

I haven't ended up squatting yet (will get to that this weekend). Good benching session yesterday, although I was a little disappointed at what felt like quite heavy doubles. On the other hand though my 231 is a competition PB, so while I feel like I'm quite a while away from that I've still got over 5 months to get back up there.

 

I'm just sitting with a nice cup of tea watching the Opening Ceremony of the Olympics. My wifes' cousin is racing in the triathlon ~ Andrea Hewitt of New Zealand. GO THE KIWI'S!

Link to comment
Share on other sites

Yep - one of those Jafas... now living in California. Pretty easy to get vegan food over here! Hope all is well in CHCH! How's the lifting going - what's your next comp?

Lifting is going great, thanks, next meet is beginning of December and it's the Raw Champs. I won my weight class last year with a 913 total, so hoping to do well again this year and beat the 913.

 

Whereabouts in Califonia are you? I did a five week road trip all around the States a few years back and loved it. Managed to cover eight states

Link to comment
Share on other sites

FRIDAY 27th JULY

BODYWEIGHT: 139

TRAINING TIME: 3.30pm

DURATION: 50mins

COMMENTS: Bench didn't feel as strong as I would have liked but I can't really complain

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Asparagus & vegetable quiche + vegetables stir fried in coconut oil (see pic below)

 

POST WORKOUT NUTRITION: Soy protein shake (made with oat milk) + 5g micronised creatine

Pilau rice with red kidney bean curry (see pic below)

 

CHEST

 

DYNAMIC WARMUP - 5mins

Front/side d.bell raises

CG pushups

 

PAUSED BENCH

BAR x 12

110 x 8

154 x 3

176 x 3

176 x 2

176 x 2

 

STRIP SET

 

176 x 2

154 x 5

132 x 7

110 x 10

 

INC. D.BELL PRESS

48 x 10

57 x 8

Quiche.jpg.f428f8ddd860125268bb4aa468f005d9.jpg

Lunch

Curry.jpg.9043c5b23294e6199d83c662efcc395a.jpg

Dinner

Link to comment
Share on other sites

SUNDAY 23rd JULY

BODYWEIGHT: 140

TRAINING TIME: 3.45pm

DURATION: 60mins

COMMENTS: Squats felt great tonight, all the singles/doubles/triples felt comfortable

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 44

 

APPETITE: PERFECT

PRE WO NUTRITION: Spicey mushroom balls, vegetables, cashew nuts + coconut rice (see pic below)

 

POST WORKOUT NUTRITION:Soy protein shake (made with oat milk) + 5g micronised creatine

Lentils, kumara & vegetables (see pic below)

 

LEGS/ASSISTANCE

 

CARDIO: Treadmill

5mins

5.5kph @ 2.5 Incline

 

ATG SQUATS

BAR x 10

88 x 10

132 x 6

154 x 3

176 x 2

176 x 2

176 x 2

187 x 1

200 x 1

 

DROP SET

 

200 x 1

154 x 4

132 x 4

132 x 4

 

STANDING PUSH PRESS

BAR x 12

BAR x 12

66 x 5

77 x 5

88 x 5

99 x 5 ** That was quite a tough last couple of reps **

324647125_Spiceymroomballs.jpg.e344c940cb5e4ba07933b8cc2a0568ec.jpg

Lunch

Lentils.jpg.6183c158465e59547ff846d4151d7442.jpg

Dinner

Link to comment
Share on other sites

I assume you list your weights in lbs, right? Do you use tiny plates to get those 1 lb increments or do you hang chains or something else? Are those numbers percentages of your max or how do you plan them out? Sorry if you've answered those questions already somewhere in the previous 24 pages of your log.

Link to comment
Share on other sites

I assume you list your weights in lbs, right?

Yep, you got it

 

Do you use tiny plates to get those 1 lb increments or do you hang chains or something else?

They look a little funny because our weights are all in kilograms, so for example when I write that I used the 57lb dumbbells (which looks really odd) it's because they were 26kgs. Our dumbbells go up in 2kg increments, as for the plates they go 1.25kg, 2.5, 5, 10, 15 and 20 is the largest at the main gym I use (the PL'ing gym obviously has much heavier plates and a bigger range in general).

 

My 200 squat from the last workout I did I just rounded up from 90kg ~ technically it was only 198 haha.

 

Are those numbers percentages of your max or how do you plan them out?

They're percentages based off my current 1RM, which I test out once a month; so the numbers get reprogrammed monthly. My training split looks like this:

 

WEEK 1: Light (working at 70% max)

WEEK 2: Medium (working at 80% max)

WEEK 3: Heavy (working at 90-100% max)

WEEK 4: Deload

Link to comment
Share on other sites

Will be training in the morning, leg DOMS are setting in nicely now so I decided to stay in and watch the Olympics lol.

 

Saw this on my Facebook earlier tionight, I'll admit that I'm tempted...

 

557541_404933852898435_143636084_n.jpg

 

Just the motivation I need. Looks pretty badass and the guys from the coast sure do put on good events. I'm going to think this one over...

Link to comment
Share on other sites

WEDNESDAY 1st AUGUST

BODYWEIGHT: A shirt-busting 137

TRAINING TIME: 1.30pm

DURATION: 45mins

COMMENTS: Happy with this session, all of the sets felt strong and comfortable

WEEK: HEAVY (90-100%)

RESTING PULSE RATE: 46

 

APPETITE: PRETTY GOOD

PRE WO NUTRITION: Vegetarian sausage curry, vegetables & rice (see pic below)

 

POST WORKOUT NUTRITION: Soy protein shake (made with oat milk) + 5g micronised creatine

 

CHEST

 

WARMUP

FLAT D.BELL PRESS

35 x 15

40 x 15

 

PAUSED BENCH

BAR x 12

88 x 8

132 x 5

 

PAUSED BENCH (using 1 x board)

154 x 5

176 x 5

187 x 3

200 x 2

200 x 2

Lunch.jpg.0dcfdfb4a03e32e81c6d627cf857fec8.jpg

Pre WO meal

Link to comment
Share on other sites

Are those numbers percentages of your max or how do you plan them out?

They're percentages based off my current 1RM, which I test out once a month; so the numbers get reprogrammed monthly. My training split looks like this:

 

WEEK 1: Light (working at 70% max)

WEEK 2: Medium (working at 80% max)

WEEK 3: Heavy (working at 90-100% max)

WEEK 4: Deload

 

Very similar to the 5/3/1 plan then. So far I'm liking it, but I've only just started the second cycle so I haven't seen any real strength increases yet. I'll get back to you in a year or so on that

Link to comment
Share on other sites

Hope some of you guys can send out some positives vibes for my wifes' cousins cousin, she is racing in just over 24hrs time in the womans triathlon. Big race for her, she's just been given the flag that all of her friends and family signed for her (she didn't know about this so it would have been a nice surprise).

 

530088_10150934672321364_117695507_n.jpg

 

I'm sure she's going to do pretty well, she's said she is aiming to be one of the first out onto the run after the bike leg, if that happens then she should be in the hunt for a medal of some colour. Big family occasion for us all tomorrow night, huddled around the TV and shouting lots haha. GO ANDREA !!

Link to comment
Share on other sites

Thanks BH!! Just did a quick session yesterday, nothing major so not going to do a full write up...

 

B.Bell curls

Hammer curls

Strict push press

Z presses

Calf raises (using leg press machine)

Tibialis work ~ 44lb plate on on toes, pushing upwards

 

Got a good photo, calves were pretty pumped up after the tibialis sets. Will post it up later on.

 

Heavy DL's & squats tomorrow, really looking forward to watching the triathlon tonight.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...