31/01/11

Squat - Week 3 Cycle 1

Foam Roll + stretch + lunges

Back Squat
Bar * 5
60kg * 5, 5
100 * 5
105 * 5
120 * 3
135 * 3

Front Squat
60 * 10
80 * 10, 10, 10

Leg Press
180 * 6
220 * 10, 10

Glute Ham Raise (GHR)
BW * 10, 10
10 * 8, 8

Seated Ham Curl
65 * 10, 10, 10

Squats felt good from the start. Was only supposed to do 135 for 1 rep, but felt really light so decided to just do a couple more instead. Lazy to load up more plates on the leg press, so the 2 sets of 220 * 10 were done with 3 sec descents. Seated Ham Curls were also done with 3 sec eccentrics. Overall good workout, will probably be feeling it in my legs tmr.

30/01/11

Water evaluation today

4 mins loaded boat for distance

Very very chui distance but at least got chance to get MIP for next round. lol

29/01/11

Time: 8.30
6km run

Neural Charge Workout
Time: 20:00

Pullup/Bench push up/Vertical Jump
BW * 5 / BW * 3 / BW * 4 - 6 rounds

Nothing much, just a light circuit to recharge.

28/01/11

(Low) Incline Bench - Week 2 Cycle 1

Time in: 15:30 Time out: 16:25

Pec Dec
61kg * 10, 10, 10

Low Incline Bench
Bar * 8, 8, 8
60 * 8
75 * 4
87.5 * 3
100 * 7

Decline Bench (DB)
40 * 6
45 * 6, 5, 5

Incline Bench/Shoulder Dislocates with small bands (SB)
60 * 10 / SB * 10
70 * 10 / SB * 10 - 3 sets

DB Hammer Curls
20 * 8
25 * 8
30 * 8
35 * 6

Barbell curls
25 * 10, 10

Didn't have time to foam roll and do mobility warm ups, so used the pec deck to get some blood flowing into the muscles, and I think it helps warm the muscle up pretty well; will continue using this method of warming up for future pressing sessions. Substituted the flat bench for the low incline bench as I prefer this movement. Decline angle for the decline DB bench was very slight, utilizing only a single plate to prop up the flat bench. Overall, was very surprised with my strength levels as haven't been doing much high rep training and I thought I'd be fatigued by the time I was done with the low incline bench, but the 45s still felt surprisingly easy. Shoulder dislocates were done with the band (shoulder-width grip) just as a form of active stretching in between the sets. Ended off with some hammer curls and barbell curls (who doesn't want big arms?), and to save time, did the barbell curls with a 3 sec negative.

I ate a burger after that.

27/01/11

Deadlift - Week 2 cycle 1
Time in: 12:30 Time out: 13:28

Foam roll + stretch

Deadlift
60kg * 5
100 * 5
140 * 3
160 * 3
180 * 3

One-handed T-bar rows
20 * 10, 10
30 * 8
40 * 8
50 * 8, 6

One handed Barbell rows
20 * 8, 8, 8, 8

V-bar pulldown to the face (Tear pulldown)
Stack * 10, 10, 10

Stretchers
31 * 10, 10

Hard stretching (30s each side * 2)

Foam roll

Pool Rowing
Time in: 19:00

7 sets of 4 mins (positive side)
2 sets of 4 mins (negative side)

Fever has subsided, so it's back to business today. Back workout was not too bad; the new exercises like the one armed T-bar and one hand barbell rows were pretty good for really feeling the mind muscle connection with the back, and I actually had a decent pump going on in my lats by the time i was done.

Pool rowing was also good. Was supposed to do 8 sets, but I think there was a lack of time, or maybe I counted wrongly? Not too sure, but actually felt quite good overall. Negative side rowing was rubbish though, maybe need to row more on it to balance out.

26/01/11

Didn't go for training this morning as I had a fever. I think there's a pandemic going round. Hopefully I can sleep it off and i'll be fine in the morning. Will be hitting the gym early tmr morning and then pool rowing in the evening.

25/01/11

Press - Week 2 cycle 1
Time in: 12: 55 Time out: 13:55

Foam roll + stretching + shoulder dislocates

Press
Bar * 8
40kg * 5
50 * 5
60 * 3
67.5 * 3
72.5 * 3

Seated DB Press
30 * 6
35 * 6, 6, 6

Side Laterals
10 * 15
15 * 15
17.5 * 15

Rear Lateral Machine
47 * 35, 35, 35

Close grip Bench (Flat)
40 * 10
60 * 10
80 * 10
100 * 6

Skullcrushers
40 * 10, 10

Everything still felt pretty light and easy, but despite this, didn't wanna push myself too much to give my body a chance to recover. However, cough has gotten worse since I got home around 8 and I have a slight fever. Still have tons of readings to do though so probably gonna try to get them done ASAP and get some rest.

24/01/11

Squat day - week 2 cycle 1
Time in: 14:00 Time out: 14:27

foam roll + lower body mobility

Back Squat

Bar * 5, 5
60kg * 5, 5, 5
100* 5
110 * 3
122.5 * 3
140 * 3

100 * 10, 10, 10

Sick today. Horrible cough and lots of phlegm. Horrible workout today. Even 140 felt heavy. Decided to end the workout after the 3 sets of 10 because my head was pounding, and my throat was dry and horrible, and i felt abit breatheless.

Note: From this week, will be splitting up the lifts into individual days for the week, following a 5/3/1 template.

23/01/11

Water Training

4 sets 500m 80%

pacing (rowed 3 out of 4 sets)

We are slowly getting it, and we will get it. It's just a matter of time and consistency.

22/01/11

Water training this morning.

Technique (pair by pair) 30, 50, 50

Pyramid
2 sets of 3 min, 4, 5, 6, 5, 4, 3 (1 min active paddling in between)

First pyramids of the new year, and I'm sure many more to come.

Just got back from 4km jog around my area here (4km according to google maps, but feels like 6 really).

Some rolling with my golf ball for my lower back later.

21/01/11

Max Effort Upper body

Time in: 8:30 Time out: 9:15

5 min stair master + shoulder mobility

Military Press
Bar * 5, 5
30kg * 5
40 * 5
50 * 5
60 * 5
70 * 5

Flat Bench
60 * 5
80 * 5
95 * 5
107.5 * 5

T-bar row
20 * 8
40 * 8
50 * 8
60 * 8
40 * 15

Pull ups
BW * 10, 8, 8

Tricep extension machine
Full stack * 12, 12, 12, 12 (no idea how much the full stack is)

Worked out at tampines ssc gym today, which I don't really like cos of the lack of plates plus the crowd, even though I was there considerably early. Military press and bench intensities are based on the 531 cycle; this being the first week of the first cycle, the weights are pretty light and everything was easy. Pull up reps were all done from a paused dead hang (around 3 secs), since the intention was to stretch the lats and back out from the T-bar rows. Tricep extension machine was used because someone else was using the benches so I couldn't do close grips or the like. Really had no idea how much the full stack of this machine was, but it wasn't very much.

20/01/11

Dynamic Effort Lower Body
Time in: 13:08 Time out: 13:54

Lower body dynamic mobility

Box Squat w/ Large Bands (Parallel box)
Bar * 2
40kg * 2
60 * 2
80 * 2
87.5 * 2, 2, 2, 2, 2, 2

Glute Ham Raise
BW * 8
10 * 6, 6
10 * 6 - BW * 10 (drop set)

Hanging Leg Raise/Hamstring Curl machine
BW * 15 / 65 * 10 (3 sets)

Last set of Hamstring Curls were done 2 legs concentric, 1 leg eccentric, alternating legs to get 10 reps for both. All sets of hamstring curls were done with fast concentric and 3 sec eccentric.

Circuit
Time in: 21:07 Time out: 21:49

Threadmill (speed 14) 2 min run - one arm DB snatch (14kg) 20 reps per side - 10 pull ups
3 rounds

Stretching

19/01/11

Water training this morning.

18/01/11

Dynamic Effort Upper Body

Time in: 11:10 Time out: 12:01

Foam roll upper back + lats
Shoulder mobility drill

Flat Bench (with small bands, double-looped)
Bar * 3, 3
40kg * 3
60 * 3
70 * 3, 3, 3, 3, 3, 3, 3, 3

Close Grip Bench Press
60 * 8
80 * 6
100 * 4, 4, 4
80 * 12

Pull ups (in 5 rep sets) BW * 75 - This was done throughout the bench sets, during resting times.

Pull-up/Rear Delt machine (superset)
BW * 10 / 89 * 12 - 3 sets

Power shrug/Fat grip DB curl (superset)
80 * 5 / 12.5 * 10 - 4 sets

Foam roll upper back, lats, lower back + stretching


Focused more on technique for close grip bench. Bar lowered to one inch above sternum seemed to be the best depth for this exercise.

Decided to add in the power shrugs again after not doing them for a while, so decided to focus on the technique. Can afford to ramp up the weight next round.

Overall, good fast paced workout with lots of technique work.

17/01/11

Maximum Effort Lower Body

Time in: 12:30 Time out: 13:28

1km warm up on stepmaster
lower body foam rolling, stretching and mobility drills

Box Squat (parallel box)
Bar * 5, 5
60kg * 5
80 * 5
100 * 3
120 * 3
140 * 3
150 * 1, 2 (New PR, Paused like 4 secs for each rep)

Leg Press (supposed to be front squats)
170 * 20, 20, 20

Glute Ham Raise
BW * 12, 12, 12, 12, 12

Hanging Leg Raise:
BW * 15, 15, 15, 15

Back still sore, so only did box squats today and substituted front squats with leg press. For leg press, decided to do higher rep sets with a lighter weight (but with slow eccentrics and explosive concentrics). Glute ham raise felt easy, but decided not to add weight since my lower back was pretty taxed from the box squats.

Will be adjusting the training on max effort days to include the deadlift and squat for lower body, and bench and shoulder press for upper body, in line with the db program.

Just rolled my back again and it's getting better, so at this rate, it should be rowing-worthy by wed's morning water training.

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