Squat, bench, DL & occasional running

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Mini Forklift Ⓥ
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Re: NZ records will fall...

#1141 Postby Mini Forklift Ⓥ » Thu Sep 26, 2013 1:17 am

I'm embarrassed to say how much those last three sets wrecked me, my legs were shaking and I really had to dig deep to make it to five ~ I was done after three reps.

Feel okay today though thankfully.
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Mini Forklift Ⓥ
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Re: NZ records will fall...

#1142 Postby Mini Forklift Ⓥ » Fri Sep 27, 2013 3:09 pm

SATURDAY 28th SEPTEMBER

PRE-WO:

Fasted early morning session

BENCH: Focusing on technique
BW: 130
40mins

WG DIPS
15
15

STANDING OHP
BAR x 10
66 x 8
88 x 6

PAUSED BENCH
BAR x 10
66 x 10
88 x 10
110 x 10
132 x 10

** Last set of bench was quite tough from around rep 8, possibly because I deliberately pre-exhausted the chest a little.
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Re: NZ records will fall...

#1143 Postby Mini Forklift Ⓥ » Mon Sep 30, 2013 2:36 pm

MONDAY 30th SEPTEMBER

PRE-WO:

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SQUATS: Focusing on technique ~ good depth and knees out
BW: 130
50mins

SQUATS
BAR x 10
88 x 5
132 x 5
154 x 5
176 x 2
176 x 2

GM's
66 x 12
77 x 12

OBLIQUES: BROOMSTICK TWISTS
3 x 1min

** A little frustrating as the 176 felt heavy, and I've hit well over 300 in training before. I guess it's just a case of being patient and building them back up again and hitting them regularly.
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Re: NZ records will fall...

#1144 Postby Mini Forklift Ⓥ » Tue Oct 01, 2013 4:54 am

Legs were a little tired and sore tonight, so decided to bench instead of deadlift. Seeing as I had no idea where my current 1RM is at I thought I'd give it a nudge.

Nailed 188 without any issues, quite happy with that (231 is the NZ record I'm working towards). It's 10.50pm now so I'll write the session up in the morning.
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Re: NZ records will fall...

#1145 Postby Mini Forklift Ⓥ » Fri Oct 04, 2013 1:05 am

TUESDAY 1st OCTOBER

BENCH: Testing out current max
BW: 130
35mins

PAUSED BENCH (raw, no straps or belt)
BAR x 12
88 x 5
132 x 5
154 x 3
154 x 3
176 x 1
188 x 1
188 x 1 (hit it twice just to be sure)

** Felt solid, no sticking points at all. Didn't have a spotter to help unrack ~ otherwise I probably would have gone up to 200.
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Re: NZ records will fall...

#1146 Postby Mini Forklift Ⓥ » Fri Oct 04, 2013 1:06 am

I got my results back from my cardiologist a couple of days ago and they're pretty good overall, can't really ask for much more than that. I have been given the all-clear to train as I was before which is awesome, I just have to go back for one last ECG in a couple of weeks time to rule out any structural heart disease. I have been told that's probably unlikely :)

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Re: Squat, bench, DL & occasional running

#1147 Postby Mini Forklift Ⓥ » Fri Oct 04, 2013 7:29 pm

FRIDAY 4th OCTOBER

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CARDIO

RAPAKI TRACK, OFF-ROAD HILL RUN (2 x REPEATS)

DIST: 14.2km
TIME: 1.44
AVE SPD: 8.2kph
BW: 130
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Re: Squat, bench, DL & occasional running

#1148 Postby Mini Forklift Ⓥ » Sat Oct 05, 2013 4:40 pm

Just back from a quick but solid session, short on time so focused on deficit DL's. Will write up later tonight, getting ready for our youngest daughter's 5th Birthday party this afternoon; have around 40 people coming so will be full on!
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Re: Squat, bench, DL & occasional running

#1149 Postby drbro1228 » Sun Oct 06, 2013 12:22 am

Hey MF. I just wanted to stop in and say Hi. Even though I just became active in the forums, I've been following your journal for months. You're a real inspiration to me, and I'm glad to see you're doing well. Keep up the awesome work!

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Mini Forklift Ⓥ
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Re: Squat, bench, DL & occasional running

#1150 Postby Mini Forklift Ⓥ » Sun Oct 06, 2013 1:02 am

drbro1228 wrote:Hey MF. I just wanted to stop in and say Hi. Even though I just became active in the forums, I've been following your journal for months. You're a real inspiration to me, and I'm glad to see you're doing well. Keep up the awesome work!

Thanks buddy ~ I really appreciate you stopping by. Please feel free to comment or offer suggestions on anything in here, it's always cool to get feedback from others. Thank you :wink:
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Mini Forklift Ⓥ
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Re: Squat, bench, DL & occasional running

#1151 Postby Mini Forklift Ⓥ » Sun Oct 06, 2013 1:14 am

SUNDAY 6th OCTOBER

PRE-WO:

EARLY MORNING, FASTED

DEADLIFTS: Quick session

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BW: 130
30mins

DEFICIT DL's, USING 15kg PLATES (raw, no chalk or belt)
110 x 12
176 x 8
242 x 6
242 x 6
264 x 3
264 x 3
264 x 4
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Mini Forklift Ⓥ
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Re: Squat, bench, DL & occasional running

#1152 Postby Mini Forklift Ⓥ » Sun Oct 06, 2013 9:02 pm

Mini Forklift Ⓥ wrote:...getting ready for our youngest daughter's 5th Birthday party this afternoon; have around 40 people coming so will be full on!


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Great day, she had such a good time. The adults were happy as well because the replay of the All Blacks Vs South Africa match was on so we watched that while the kids all played outside...

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They did all come back in to watch the haka though, they're proud kiwis already !! :lol:

My rhomboids and upper traps are pretty sore from the weekend deadlifts. Will train tonight but thinking I might hold off on the bench for a day or two until the DOMS ease a little.
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Mini Forklift Ⓥ
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Re: Squat, bench, DL & occasional running

#1153 Postby Mini Forklift Ⓥ » Mon Oct 07, 2013 4:29 am

Just got a couple of new DVD's arrive in the mail this morning 8)

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Re: Squat, bench, DL & occasional running

#1154 Postby Synny667 » Thu Oct 10, 2013 9:59 am

What I wouldn't give to watch an All Blacks match!!!! Just saying :)
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Mini Forklift Ⓥ
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Re: Squat, bench, DL & occasional running

#1155 Postby Mini Forklift Ⓥ » Fri Oct 11, 2013 4:06 pm

Synny667 wrote:What I wouldn't give to watch an All Blacks match!!!! Just saying :)

Ive been to a couple of games and the atmosphere is amazing 8)
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