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Squat, bench, DL & occasional running


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17th MARCH 2013

BODYWEIGHT: 140.5

TRAINING TIME: 3.30pm

DURATION: 50mins

WORKOUT COMMENTS: PRETTY DECENT ARM SESSION, THE FIRST IN MONTHS!

INTENT: Good mind-muscle connection

WAKING PULSE RATE: 44

MP3:

 

http://www.progarchives.com/progressive_rock_discography_covers/233/cover_2246181942012_r.jpg

 

ARMS

 

CABLE PRESSDOWNS

33 x 12

46 x 12

54 x 12

 

SPOON PRESS

44 x 12

57 x 10

 

CGBP

88 x 12

132 x 10

 

ALT x ARM CG PRESSES (USING HAMMER STRENGTH ROW)

33 x 10

55 x 10

 

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

 

EZ CURLS

55 x 10

77 x 8

77 x 8

 

D.BELL CONC. CURLS

15 x 8

15 x 8

 

CORE WORK

10mins

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19th MARCH 2013

BODYWEIGHT: 141

TRAINING TIME: 9pm

DURATION: 50mins

WORKOUT COMMENTS: PRETTY GOOD SESSION, PRESSES FELT STRONG

INTENT: Good focus

WAKING PULSE RATE: 44

MP3:

 

http://vol3.music-bazaar.com/album-images/vol3/241/241956/1847220-292-292.jpg

 

A BIT OF THIS, A BIT OF THAT

 

BENCH

BAR x 10

88 x 10

132 x 8

154 x 6

176 x 5

 

1 x ARM D.BELL CLEAN & PRESS

35 x 6

44 x 4

53 x 4

62 x 1 *PB*

62 x 1

 

80m D.BELL FARMERS WALKS

2 x sets using the 75's

 

LEG PRESS CALF RAISES

2PPS x 15

2PPS x 15

3PPS x 10

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Cheers dudettes. Yeah it was a good session but nothing mind blowing. Mainly just feeling the muscles working and getting some good speed and power into the movements.

 

Last sets were 220 x 4 on the squats and pulled a very easy triple with 352 for the DL's. Bodyweight is down right now so I'm not pushing it until that comes back up ~ was 140 this morning. Still have another 5-8lb to get back to my pre-sickness bw.

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  • 2 weeks later...

In the off chance that any of you have been wondering where I've been and if I have been training, I've had a change of direction.

 

I'm taking a layoff from powerlifting, some of you might know that my other passion is running and I have been invited to run a 100 mile race at the end of August...

 

http://www.greatnasebywaterrace.co.nz/images/page%20images/waterrace1.jpg

 

http://www.greatnasebywaterrace.co.nz/format.html

 

Needless to say I am back on the roads/trails trying to get some running fitness back ~ just 5 months to get ready! Will be my first 100miler so my primary goal is of course to finish; secondary goal is to finish under 30hrs, but ideally I'd like to think I could get close to the 25hr mark. We will see...

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Spent the weekend competing in the NZ Chinese Association's 'Easter Tournament'. I was in the 5-a-side indoor soccer team, we managed to clinch the runner up post just going out to Wellington in the final (I'm the one on the right in the red T Shirt)

 

543680_434202110004159_1499052078_n.jpg

 

The pace was fast and it was pretty aggressive, we ended up playing 4 x matches which were 30mins each. I was knackered by the end of the night haha.

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FIRST WEEK RUNNING AFTER A COUPLE OF YEARS

 

SUN 24th: 5.3km in 30.00 (ave 10.5kph)

MON: 6.65km in 38.30 (ave 10.36kph)

TUE: REST

WED: REST

THU: 7.4km in 45.30 (ave 9.76kph)

FRI: Chinese Easter tournament: Indoor soccer + 1.5km in 7.00 (ave 12.86kph)

SAT: 7.85km in 48.00 (ave 9.81kph)

SUN: 12.21km in 1:25.00 (ave 8.26kph)

 

TOTAL: 35.6km

 

As strange as it sounds I actually need to decrease my speed/pace whilst I increase the distance and time spent on my legs. That will be the focus over the coming months, I'll be building up to around a 150km week which should be a pretty standard week of running for me.

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I've been such a terrible blog friend lately, I'm sorry

 

I really miss cardio, but I still think you're off your rocker for this run haha

How does it even work? Do you run constantly for about 30hrs? I've never even heard of such a thing lol

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How does it even work? Do you run constantly for about 30hrs? I've never even heard of such a thing lol

No, you probably walk as much as you run (if not more). General rule is that most people walk all of the hills and run the downhills, I would expect to do something like run for 30mins and then walk for 30mins. The walking is important to allow yourself to eat as well as offering your stomach the chance to digest the food and utilise the nutrients.

 

Most people say that 'running' through the night is the hardest part, as is being out there still running when you see the sun come up for the second time Definately going to be a race of extreme highs and lows, but I'll hopefully be as ready as I can for that.

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