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Squat, bench, DL & occasional running


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WEDNESDAY 16th OCTOBER

BODYWEIGHT: 140

TRAINING TIME: 5pm

DURATION: 40mins

WORKOUT COMMENTS: GOOD STRONG SESSION

WORKOUT: HEAVY (for me anyway)

RESTING PULSE RATE: 48

APPETITE: GREAT

 

PRE WORKOUT NUTRITION: 12 x vege dumplings + pot of Chinese tea (see pic below)

 

POST WORKOUT NUTRITION: The wife

 

PAUSED BENCH

BAR x 6

BAR x 6

88 x 6

132 x 4

155 x 4

176 x 3

200 x 2

220 x 1

220 x 1 *EASY*

 

PAUSED D.BELL CHEST PRESS

48 x 10

70 x 5

80 x 5

84 x 7

475388806_1xdozenvegedumplings.jpg.f580a9991a54fc46e058f786d19d324d.jpg

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Chinese tea ! that looks so cool, wish my mrs would cook me something other than cake baha! that's some heavy chest work duder! you feeling excited about the comp yet??

Yeah bud, I'm excited alright. Last weeks of my prep I'm going to run as:

 

HEAVY (current week)

DELOAD

MEDIUM

HEAVY

HEAVY

MEDIUM

DELOAD (week leading into the meet)

 

Your training is all going well at the moment? You have much planned for the weekend?

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SATURDAY 20th OCTOBER

BODYWEIGHT: 139

TRAINING TIME: 9pm

DURATION: 60mins

WORKOUT COMMENTS: GOOD STRONG SESSION

WORKOUT: HEAVY

RESTING PULSE RATE: 48

APPETITE: GREAT

 

ATG RAW SQUATS ~ TRIED OUT MY NEW TITAN SINGLET

BAR x 10

88 x 5

132 x 5

176 x 3

220 x 1

242 x 1

253 x 1 *Well that was bloody tough, need more speed outta the hole*

 

TREADMILL

15mins

5.5kph / 2.5 incline

____________________

 

SUNDAY 21st OCTOBER

BODYWEIGHT: 139

TRAINING TIME: 3pm

DURATION: 40mins

WORKOUT COMMENTS: ANOTHER GOOD STRONG SESSION

WORKOUT: HEAVY

RESTING PULSE RATE: 48

APPETITE: GREAT

 

PAUSED BENCH

BAR x 10

110 x 6

110 x 6

154 x 5

176 x 3

200 x 2

220 x 1

220 x 1 *Both sets were pretty easy*

 

http://www.youtube.com/watch?v=A3F68YsqbOI

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Loved the video dude, I seriously need to step up my benching ahha

have you ever used the veganfitness forums?? quite alot of the vbb guys are on there and most people post in Kg

hope you're having a good week so far bud!

Thanks mate, no I've never been on that forum. I probably won't for now as I end up spending a lot of time on the computer, I'm already on a fair bit between this one and the Muscular Development forum... I run the Powerlifting section on that one so that keeps me pretty busy.

 

Look forward to seeing your bench come up, I'll keep an eye on things

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TUESDAY 24th OCTOBER

BODYWEIGHT: 141

TRAINING TIME: 9pm

DURATION: 60mins

WORKOUT COMMENTS: GOOD SESSION BUT FEELING KNACKERED FROM THE TRAINING

WORKOUT: DELOAD

RESTING PULSE RATE: 46

APPETITE: GREAT

 

PRE WORKOUT NUTRITION: Omelette and avocado (see pic below)

 

POST WORKOUT NUTRITION: Spicy Mushroom balls, coconut rice and veges (see pic below)

 

ATG BOX SQUATS

BAR x 10

110 x 8

110 x 8

110 x 8

110 x 8

110 x 8

 

GM's

88 x 10

110 x 10

 

LEG EXTENSIONS

88 x 15

88 x 15

88 x 15

 

LIFEFITNESS SEATED LEG PRESS

121 x 15

165 x 15

209 x 15

 

TREADMILL

10mins (holding a 10kg plate in each hand)

5.5kph / 2.5 incline

1381995718_Spicymushroomballs.jpg.a501399b931ff918f910acad9d5b8e4c.jpg

867816046_7eggomelette(5xwhites).jpg.6dae900a6592f3bae1d3b7f91ae32f3e.jpg

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FRIDAY 26th OCTOBER

BODYWEIGHT: 143

TRAINING TIME: 2pm

DURATION: 50mins

WORKOUT COMMENTS: COOL LITTLE SESSION TODAY

WORKOUT: DELOAD

RESTING PULSE RATE: 45

APPETITE: YUP

 

PRE WORKOUT NUTRITION: 1 x dozen vege dumplings + pot of Chinese tea (see pic below)

 

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

 

PAUSED INC. BENCH

BAR x 10

88 x 8

110 x 8

132 x 8

154 x 7

176 x 6

 

DL'S

132 x 10

220 x 10

264 x 10

308 x 10

 

EZ B.BELL CURLS

55 x 12

77 x 12

 

SUPERSET

 

INC. D.BELL CURLS

18 x 10

18 x 12

 

CABLE PULLS USING CHAINS (CROSS BETWEEN A ROW AND A DEADLIFT)

3 x SETS

Yum-plings.jpg.cfa30a0b7a5909df2656882419926c7c.jpg

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SATURDAY 27th OCTOBER

BODYWEIGHT: 143

TRAINING TIME: 8.45pm

DURATION: 45mins

WORKOUT COMMENTS: GOOD SESSION TONIGHT

WORKOUT: DELOAD

RESTING PULSE RATE: 48

APPETITE: GREAT

 

ATG SQUATS (FOCUSING PURELY ON TECHNIQUE)

BAR x 10

88 x 8

132 x 5

132 x 5

132 x 5

132 x 5

132 x 5

 

PAUSED BENCH

132 x 8

154 x 8

176 x 7

200 x 5

220 x 2

 

KLOKOV PRESS

BAR x 10

66 x 8

 

CABLE PUSHDOWNS USING CHAINS

46 x 10

46 x 10

 

LEG PRESS

2PPS x 10

3PPS x 10

4PPS x 10

5PPS x 10

Edited by Mini Forklift Ⓥ
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Notes on the Klokov Press:

 

With the extra wide grip I found it tough, couldn't use much weight at all as it really exposes your weak points. I think it's harder because wide grip takes out the triceps, pressing from that dead stop is a killer. The dip/mini squat is simply what Klokov does to absorb the heavy weight coming back onto his shoulders.

 

Why am I incorporating this? Just another bit of variety that works across the whole shoulder girdle and making a weak point into a strength. I know a couple of guys from Eastside that have been using it (both military press 315+) and they've already increased their wide grip pressing strength as well as their overall pressing power; now that I'm benching with a wider grip I thought I may benefit a little from it also.

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I looked up that Klokov press (OHP is my favorite lift) and now I'm stoked to try it out. I'm glad you posted a description to get me interested!

Give it a go and see what you think, keen to hear what you think of it

 

Man, looks like you gotta have ridiculous mobility for that Klokov Press, but it does look epic.

It was pretty tougher, considerably harder than your standard behind-the-head OHP.

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TUESDAY 30th OCTOBER

BODYWEIGHT: 143.5

TRAINING TIME: 9pm

DURATION: 50mins

WORKOUT COMMENTS: RIGHT ON

WORKOUT: MEDIUM

RESTING PULSE RATE: 48

APPETITE: GREAT

 

ATG RAW SQUATS

BAR x 10

88 x 6

132 x 6

176 x 6

200 x 4

200 x 4

 

DL's (PERFORMED AS SINGLE REPS)

132 x 12

220 x 6

264 x 6

308 x 6

330 x 3

352 x 2

374 x 1 *flew up, felt really easy*

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