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Squat, bench, DL & occasional running


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so are you marathoning at all now? I did sooo many Half's , I lost count (I live in So Cal...they have one at least every month somewhere, and so for years (1993 - 2009) I did like 4 - 8 per year minimum...crazy fun and that doesn't count training runs)...but only four full's, and at 23miles my right hip gives out...all 4--and then in 2009...my insides just up and quit on me- after like 27 years of running-Its why I love the stairmill so much..its the only thing that even comes close to replicating a good, long, hard run ( gawsh, that sounds kind of naughty) saw you were at Kyles thread....I am trying to get him to not focus on the form and instead just enjoy the run-- (he's here in San Diego so I see him and his mom frequently)...he isn't there...yet. ..not logging my own workouts on here anymore...but back in the gym with 45 - 1 hr cardio sessions and 30 -40 minutes of 5 day body work out..man, getting injured at 50 sucked rear end. Don't do it.Still tiny and in shape, but up 5 lbs and a few BF% 's, but all good...part of the crazy ride known as life Tell me you are one of the dads that pushed his kids in a baby runner when they were babies!!!

Thanks for always being so inspiring and motivating!

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THURSDAY 30th AUGUST

BODYWEIGHT: 141

TRAINING TIME: 3.30pm

DURATION: 50mins

MUSIC ON MP3:

http://upload.wikimedia.org/wikipedia/en/thumb/c/ce/Album_Suspended_Animation_cover.jpg/220px-Album_Suspended_Animation_cover.jpg

WORKOUT COMMENTS: GREAT

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 46

 

APPETITE: DECENT

PRE WO NUTRITION: Large bowl of vegetable noodle soup (see pic below)

 

POST WORKOUT NUTRITION: 'Carb up': 1 x Inari, 1 x large vege sushi wrap + grated seaweed, yellow pickle and capsicum (see pic below)

Soy choc protein shake (made with oat milk) + 5g micronised creatine

 

BENCH DAY

 

1 x ARM D.BELL CLEAN + PRESS

40 x 6

53 x 5

57 x 4

 

PAUSED RAW BENCH (no belt or wrist wraps)

BAR x 12

110 x 6

132 x 5

154 x 4

176 x 3

187 x 3 (easy triple)

Sushi.jpg.3f87806b4342b3ef32a3693eb554f27b.jpg

1379039359_Vegesoup.jpg.ec52be20448545b53df6e673fe071971.jpg

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SATURDAY 1st SEPTEMBER

BODYWEIGHT: 141.5

TRAINING TIME: 4pm

DURATION: 60mins

MUSIC ON MP3:

http://cdn.head-fi.org/b/bd/bd4f8198_514QzuK8S2L._SL500_AA300_.jpeg

WORKOUT COMMENTS: PRETTY BLOODY GOOD

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 44

 

APPETITE: GOOD

PRE WO NUTRITION:

200g rolled oats

50g muesli

2 x tbsp soy choc protein powder

2 x grated brazil nuts

350ml oat milk

1 x tbsp organic blackstrap molasses & sprinkle of cinnamon (see pic below)

 

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

Went out for Chinese dinner ~ Fathers Day here in NZ. I'm sure there were plenty of carbs despite the food actually being pretty clean (about an hour after training)

 

COMPOUND

 

PAUSED RAW BENCH (no belt or wrist wraps)

BAR x 12

110 x 6

132 x 5

154 x 4

176 x 3

192.5 x 3 (easy triple)

 

CONVENTIONAL DEFICIT DL's (using 15kg plates to increase ROM, no straps or chalk)

110 x 10

110 x 10

176 x 6

242 x 6

 

WITH BELT ON

 

308 x 5

330 x 3 (easy triple)

352 x 3 (comfortable triple)

 

LEG PRESS

2PPS x 25

3PPS x 20

4PPS x 20

5PPS x 15

6PPS x 10

 

* Ran out of time for squats, will be first up tomorrow morning. Happy with this session though, I'm going into my 12 week prep with some pretty decent strength, possibly better than when I've trained for previous meets. That's encouraging *

Oats.jpg.b44c9954c42b2a0cacfec3b8821ccafe.jpg

Pre-WO

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MONDAY 3rd SEPTEMBER

BODYWEIGHT: 141.5

TRAINING TIME: 7pm

DURATION: 50mins

MUSIC ON MP3:

http://www.licklibrary.com/Images/Resources/Vainewalbum.jpg

WORKOUT COMMENTS: GOOD SESSION, FELT STRONG

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Tom Yum beancurd wrapped in seaweed, cashew nuts and fresh veges (see pic below)

 

POST WORKOUT NUTRITION: Potato & fenugreek curry with white rice (see pic below)

 

SQUATS & DL's

 

ATG RAW SQUATS (no belt)

BAR x 12

BAR x 12

88 x 10

110 x 10

132 x 8

154 x 6

154 x 6

 

CONVENTIONAL DEFICIT DL's (using 15kg plates to increase ROM, no straps or chalk)

110 x 8

176 x 8

242 x 6

308 x 5

330 x 3

352 x 2 (comfortable double)

363 x 1 (relatively easy single)

851594907_Yumcurryfodder.jpg.9b8bb8d8ca39c1388cb2f4173afb7a08.jpg

2146655211_TomYum.jpg.81d35129885644873c3483df15057e55.jpg

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TUESDAY 4th SEPTEMBER

BODYWEIGHT: 141.5

TRAINING TIME: 9pm

DURATION: 60mins

MUSIC ON MP3:

http://www.licklibrary.com/Images/Resources/Vainewalbum.jpg

WORKOUT COMMENTS: BLOODY GOOD

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 45

 

APPETITE: BIG

PRE WO NUTRITION: Vegan burger, dark hot chocolate drink (see pics below)

 

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

 

CHEST

 

FLAT D.BELL PRESS

40 x 12

57 x 8

70 x 8 (easy weight)

 

PAUSED BENCH

BAR x 10

110 x 8

132 x 8

165 x 4

165 x 4

165 x 4

165 x 4

165 x 4

569517339_Hotchoc.jpg.1b0a1bdf6d45f0630ceea1db63a52359.jpg

747395043_Veganburger.jpg.3219eceb0e46578e97831c8e0a7aeb46.jpg

Edited by Mini Forklift Ⓥ
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WEDNESDAY 5th SEPTEMBER

BODYWEIGHT: 141.5

TRAINING TIME: Trained with Ray, 5.30am (see pic below)

DURATION: 40mins

WORKOUT COMMENTS: GOOD FUN, GOOD PUMP

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 44

 

APPETITE: BEST IT'S BEEN IN A LONG TIME

PRE WO NUTRITION: FASTED

 

POST WORKOUT NUTRITION: Homemade muesli, dessicated coconut, sliced almonds, AlfaLite milk and 2 x tbsp soy choc protein (see pic below)

 

ARMS

 

EZ B.BELL PREACHER CURLS

55 x 12

77 x 10

77 x 10

 

INC. D.BELL CURLS

15 x 10

15 x 10

15 x 10

 

SUPERSET WITH

 

HAMMER CURLS

15 x 10

15 x 10

15 x 10

 

CABLE PRESSDOWNS (angled bar)

46 x 12

54 x 12

62 x 12

 

LIFEFITNESS TRICEP EXTENSION

70 x 12

86 x 12

 

DROP SET

 

86 x 12

70 x 8

55 x 8

961602206_Homemademuesli.jpg.ae5f23103c33b0a34008d56254b0ef3a.jpg

2109609204_5.30amsheermadness.jpg.c7d7cf2dbfa526e7b9d9f9a0afbb5d87.jpg

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Well I had a great session this afternoon ~ box squats, ATG squats and finished off with deficit DL's. Last day of my medium week so the biggest lifts were all in the 5-6 rep range. Got some video from it, will put it together and post it up with the session tomorrow.

 

Pretty happy with where I'm at although I need to work my arse off on squats; bench & DL's are good with 11wks to go.

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SUNDAY 9th SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 4.45pm

DURATION: 50mins

WORKOUT COMMENTS: FANTASTIC

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 48

 

APPETITE: REALLY GOOD

PRE WO NUTRITION: Soy mince, white rice & veges (see pic below)

POST WORKOUT NUTRITION: Tortellini pasta, 1/2 an avocado, salmon & grated parmesan (see pic below)

 

SQUATS & DL's

 

PARALLEL BOX SQUATS

BAR x 12

88 x 6

132 x 6

176 x 4

220 x 3

220 x 3

 

ATG SQUATS

88 x 6

132 x 6

132 x 6

176 x 5

 

DEFICIT DL's (using 15kg plates)

1PPS x 10

2PPS x 8

3PPS x 6

 

 

4PPS x 6 *PB for reps* (this 308 was pretty easy, could have knocked out 10 reps with no problems)

635993875_PostWO.jpg.93d67994e4b63edde2140365179b5641.jpg

1990809760_PreWO.jpg.cf81187d8c24eb04ddcce254eb7f46d3.jpg

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MONDAY 10th SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 9pm

DURATION: 45mins

MUSIC ON MP3:

http://1.bp.blogspot.com/_vU42ymgWSs4/TAX4nvJzKEI/AAAAAAAAADY/tVVM_NdaKtI/s320/go_off_cover.jpg

 

WORKOUT COMMENTS: BLOODY GOOD AS USUAL

WEEK: HEAVY (90-100%)

RESTING PULSE RATE: 48

APPETITE: DECENT

 

BENCH NIGHT

 

RAW PAUSED BENCH (no belt or wrist wraps)

BAR x 10

88 x 8

132 x 6

154 x 4

176 x 3 (easy triple)

200 x 1 (comfortable single)

187 x 2

176 x 3

176 x 4

 

DEAD-STOP CG BENCH

88 x 8

110 x 6

132 x 5

154 x 5

 

STANDING BENCH (USING HAMMER STRENGTH ROW)

1PPS x 10

1.5PPS x 8

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FRIDAY 14th SEPTEMBER

BODYWEIGHT: 142

TRAINING TIME: 5pm

DURATION: 55mins

MUSIC ON MP3:

http://upload.wikimedia.org/wikipedia/en/thumb/5/50/SteveVaiSexAndReligion.jpg/220px-SteveVaiSexAndReligion.jpg

 

WORKOUT COMMENTS: STRONG

WEEK: MEDIUM (90-100%)

RESTING PULSE RATE: 48

 

APPETITE: DECENT

PRE WO NUTRITION: Inari, grated seaweed & vege sushi roll (see pic below)

 

POST WORKOUT NUTRITION: Veges, coconut rice, peppered soy steak & tofu (see pic below)

 

SQUATS & DL'S

 

ATG SQUATS

BAR x 10

88 x 6

132 x 5

176 x 3

200 x 1

220 x 1 (felt good)

 

DL'S, PERFORMED AS SINGLE REPS

132 x 10

220 x 4

220 x 4

308 x 4

352 x 2

374 x 1 (felt good)

 

BAR HANGS

3 sets, 1min each hang

 

CORE WORK

10mins

 

** So I'm coming to the end of my second week leading up to the Raw Champs with 10wks to go. These are my 1RM's I'm knocking out at the moment but all of these are pretty comfortable:

 

Squat: 220

Bench: 209

DL: 372

 

Bodyweight is around 142, so I still have another 5lb or so to add on over the next couple of months.

1613174203_Pepperedsteak.jpg.33cfe417089b94ab630b0dde5e1bbc6d.jpg

Post WO

Sushi.jpg.5c638bdc4bc1a418ae0084e74244e97a.jpg

Pre WO

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Well I really nailed last nights' session, was one of those nights where I was able to train at 110% and everything felt great. A lot of good stuff in there with the final set designed to hurt ~ my HR finished up at 182bpm. That's working pretty hard

 

Will write it up when I get into work later this morning, chur chur JIM.

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Nice pull on that 374 lbs deadlift!

 

What do you mean by bar hangs? Is that just hanging from the pullup bar until you drop? I do those as part of my stretch out after squats and deadlifts, partially to help my grip strength but mostly to decompress my spine a little.

 

Good lifts as always, keep it up!

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Nice pull on that 374 lbs deadlift!

 

What do you mean by bar hangs? Is that just hanging from the pullup bar until you drop? I do those as part of my stretch out after squats and deadlifts, partially to help my grip strength but mostly to decompress my spine a little.

 

Good lifts as always, keep it up!

Yep, exactly how you do them. I've worked up to doing 3 sets of a minute each 'hang'. I like to do them after heavy squats and deads for the same reason as you do them ~ to facilitate decompression of the spine and to further help develop grip strength.

 

Thanks man, the 374 felt good. Came up off the floor reasonably fast, no problems! Training with a guy from the Muscular Development forum next Monday at Eastside Powerlifting gym, we're hitting back together. Aparrently he reps 220 for 5 or 6 reps so should be a good session. This is him from a couple of weeks ago...

 

http://i.picresize.com/images/2012/09/18/ik3tc.jpg

 

I'm saving my big deadlifts for then, hopefully I can nail a solid 396 (4PPS)

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SUNDAY 14th SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 2pm

DURATION: 45mins

MUSIC ON MP3:

http://www.prog-sphere.com/wp-content/uploads/2012/06/Marillion-Sounds-That-Cant-Be-Made.jpg

 

WORKOUT COMMENTS: PRETTY GOOD

WEEK: HEAVY (90-100%)

RESTING PULSE RATE: 50

APPETITE: GOOD

 

BENCH/ASSISTANCE

 

PAUSED BENCH (2 x BOARDS)

BAR x 10

110 x 8

154 x 8

176 x 6

200 x 4

220 x 2

220 x 2 (comfortable double)

 

PAUSED CGBP

110 x 10

132 x 6

154 x 5

 

CORE WORK

10mins

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MONDAY 17th SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 8pm

DURATION: 70mins

MUSIC ON MP3:

http://www.prog-sphere.com/wp-content/uploads/2012/06/Marillion-Sounds-That-Cant-Be-Made.jpg

 

WORKOUT COMMENTS: LIKE A BULL

WEEK: LAST HEAVY DAY (90-100%)

RESTING PULSE RATE: 48

APPETITE: DECENT

 

PRE WORKOUT NUTRITION: Ramen noodles and vegetable curry

POST WORKOUT NUTRITION: Oats, protein powder, pear quarters & coconut

 

'LA SESSIONE BRUTALE'

 

ATG SQUATS

BAR x 10

88 x 8

132 x 6

176 x 3

200 x 2

220 x 2

220 x 1

 

RDL's

132 x 10

176 x 8

220 x 8

 

1 x ARM D.BELL CLEAN & PRESS (performed as one continual set)

40 x 4

48 x 3

57 x 7

 

INC. D.BELL PRESS

48 x 12

66 x 6

70 x 6

 

D.BELL FARMERS WALKS (40 metres out and back, so 80m total)

66

70

70

straight into

44lb plate in each hand

 

STRAIGHT INTO

 

HAMMER STRENGTH DL's (using the low handles)

2.5PPS x 10

3PPS x 10

 

** HR was 182bpm at the end of this, a tough rewarding session

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MONDAY 21st SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 8.30pm

DURATION: 30mins

WORKOUT COMMENTS: FELT GOOD TONIGHT

WEEK: LAST HEAVY DAY (90-100%)

RESTING PULSE RATE: 46

APPETITE: DECENT

 

BENCH NIGHT

 

PAUSED BENCH (WIDER GRIP)

88 x 8

110 x 6

132 x 4

154 x 4

176 x 3

200 x 2

209 x 1 *EASY*

209 x 1

176 x 4

132 x 6

132 x 6

 

CG PRESSUPS

12

12

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SATURDAY 22nd SEPTEMBER

BODYWEIGHT: 141

TRAINING TIME: 9pm

DURATION: 30mins

WORKOUT COMMENTS: NOT TOO BAD

WEEK: LAST HEAVY DAY (90-100%)

RESTING PULSE RATE: 46

APPETITE: PRETTY FULL ON

 

BITS & PIECES

 

SEATED SMITH MILITARY PRESS

88 x 8

132 x 8

154 x 4

 

EZ B.BELL CURLS

77 x 12

77 x 12

 

SPEED PULLS

132 x 6

132 x 6

 

CGBP

110 x 8

154 x 6

165 x 6

 

LEG PRESS

2PPS x 20

3PPS x 15

4PPS x 12

5PPS x 10

 

http://www.youtube.com/watch?v=UdGkoeEHqZY

 

6PPS x 13

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TUESDAY 25th SEPTEMBER

BODYWEIGHT: 142

TRAINING TIME: 5pm

DURATION: 60mins

WORKOUT COMMENTS: NOT AN OPTION TO QUIT

WEEK: LAST HEAVY DAY (90-100%)

RESTING PULSE RATE: 48

APPETITE: REALLY GOOD

 

DL's & SQUAT VARIATIONS

 

DEFICIT DL's

110 x 10

176 x 8

242 x 6

308 x 5

352 x 1

352 x 1

374 x 1 *Comfortable single*

 

BOTTOM-UP SQUATS

88 x 8

132 x 6

132 x 6

154 x 6

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In that session above I used the 15kg plates for deficits as opposed to standing on a platform, so the last set was 5PPS which felt pretty good TBH.

 

Got it on video, but I'm saving it so I can compile some stuff together including some nutrition stuff plus the best bits of training with Jim at Eastside on Monday 8th October.

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