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Squat, bench, DL & occasional running


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Cheers Ross! Im training this afternoon after taking three days off, will hit up some compound lifts and I want to do some decline benching for a change. Haven't done any decline bench in probably a year or more but I like the ROM it provides, not sure why it's fallen out of my training TBH. Also want to do some ATG squats as it feels like I have been a bit slack on them lately.

 

Looking forward to starting The Cube Method on Monday, as well as starting my new supplement.

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12th JANUARY 2013

BODYWEIGHT: 144

TRAINING TIME: 4pm

DURATION: 30mins

WORKOUT COMMENTS: GREAT SESSION, FELT STRONG THIS ARVO

WEEK: LAST INSTINCTIVE WEEK

RESTING PULSE RATE: 44

APPETITE: SOLID

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/5/57/Machine_Head_-_Unto_the_Locust.jpg/220px-Machine_Head_-_Unto_the_Locust.jpg

 

BENCH DAY

 

PAUSED SLINGSHOT BENCH (SLIGHT DECLINE)

BAR x 15

88 x 12

132 x 12

176 x 12

200 x 6

220 x 6

242 x 6 *SLINGSHOT PB*

220 x 6

 

SLINGSHOT OFF

176 x 8

 

10sec PAUSE

 

176 x 4

132 x 12

132 X 10

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14th JANUARY 2013

BODYWEIGHT: 144

TRAINING TIME: 9.30pm

DURATION: 70mins

WORKOUT COMMENTS: BADASS SESSION, ALL SETS FELT EASY

WEEK: FIRST DAY OF 'THE CUBE METHOD'

RESTING PULSE RATE: 42

APPETITE: OXE

PRE-WO: 'BATCH #1' (see pic below)

 

ME SQUAT NIGHT

 

STRETCHING/MOBILITY WORK/FOAM ROLLER

10mins

 

ATG RAW SQUATS

BAR x 12

88 x 12

132 x 6

154 x 4

176 x 3

200 x 2

220 x 1

242 x 1

253 x 1

 

CORE WORK

10mins

rsz_580706_10151253014398720_1613284967_n.jpg.38102c8a1bf4478af53715a5d44bc817.jpg

Damn, this stuff was good

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Last night was the first night trying out my Pre-WO and I'll admit I'm pretty happy with it. Tasted great, mixed perfectly with pretty much zero sediment left in the bottom of the glass.

 

Focus through the session was great as was my strength ~ tonight I will use an extra 1/2 teaspoon and see if I can note any difference.

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I need to find a pre-wo like that! They tend to wind me up pretty hard and then I just crash after

This one doesn't do anything like that, a big point of difference with mine is that it's actually good for you !! That's why I am getting bloods done before and after with the guys that are trialing it ~ I'm pretty certain that their liver, kidney and other significant markers will improve after a month of taking it

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17th JANUARY 2013

BODYWEIGHT: 144

TRAINING TIME: 10.15pm

DURATION: 45mins

WORKOUT COMMENTS: PRETTY GOOD SESSION

INTENT: GOOD EXPLOSIVENESS ON BENCH, MINIMUM OF 12 REPS WITH D.BELLS

RESTING PULSE RATE: 40

PRE-WO MEAL:

* 12 x steamed vege dumplings + 400ml coconut water (see pic below)

* 7.5g x BATCH #1 right before the workout

 

POST-WO:

* Sunwarrior protein shake, 5g glutamine + 5g micronised creatine

* 1 x tin chocolate creamed rice

 

SPEED/EXPLOSIVE BENCH

 

INC. D.BELL CHEST PRESS

44 x 15

53 x 15

57 x 13

 

SPEED BENCH

BAR x 12

88 x 10

110 x 10

132 x 10

154 x 6

176 x 6

 

OHP

BAR x 12

66 x 10

77 x 10

rsz_12591_10151256696258720_1170919067_n.jpg.22bafdbb8dfa7be5240dc2b2956124a0.jpg

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Have fun today man! Are you using your homemade supplements??

Will be my third day of taking it, I'm only using it before workouts rather than taking it every day.

 

Should be a nice day, morning with the kids and it's nice and warm here. Meant to be 27degs so might take them out to a beach or something. You got much on? Heard you guys have had some snow ?!

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Getting in plenty of good quality food before training in a few hours.

 

Breakfast was 2 x chickpea & herb falafels with GF chia bread, just about to eat my favourite dish for lunch which is spicy mushroom balls, vegetables, cashew nuts and a large portion of coconut rice (see pic below). Delicious

rsz_74622_10151259497998720_238548961_n.jpg.49c1bf88bb2478b826d4f8c2319425b4.jpg

Spicy mushroom balls

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Anyone else use this protein? Seems pretty good, picked up a bag of it yesterday as I felt like a bit of a change

 

I researched online and everyone says good things about SunWarrior, so I bought it from veganproteins.com

 

I`m not taking it yet since I still have some soy protein left.

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19th JANUARY 2013

BODYWEIGHT: 144

TRAINING TIME: 5pm

DURATION: 40mins

WORKOUT COMMENTS: GOOD SESSION

INTENT: DL SETS FOR A DECENT AMOUNT OF REPS

RESTING PULSE RATE: 44

 

PRE-WO MEAL:

* Red bean soup, vege & tofu curry (see pic below)

POST-WO MEAL:

* * Sunwarrior protein shake, 5g glutamine + 5g micronised creatine

* 1 x tin chocolate creamed rice

 

DEADLIFTS FOR REPS, PULLING FROM 3 x 20kg PLATES

132 x 15

132 x 15

220 x 12

220 x 12

242 x 10

264 x 10

286 x 8

220 x 25 *REPS PB*

rsz_734306_10151259611968720_1454418794_n.jpg.92b04be1ddf6182c43edb0cd220f9ff6.jpg

Late lunch

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