SPO 2013 was quite the experience.
Overall, I felt really slow on everything. My acceleration was really bad on all my lifts and I put in just enough effort to get the weights through the sticking points. I find that I sort of get lazy as I push, so acceleration is one thing I really have to work on in my training.
Squats
I am glad squatting deep in training has paid off. Like I said though, my squats were slower than I'd have liked. Reviewing both 180kg and 190kg videos, I realize that I really do slow down too much mid way (ie. the getting lazy as I push). Shall work on the constant acceleration through the lift. Also shall do more rep work for squatting. I feel like squatting requires more volume for it to grow.
Bench
Bench was where everything really got downhill. Really my fault for not checking and confirming bench rules until 3 weeks before the com. Was really not used to the benching style required in the comp. Good experience though, cos now I know to keep my head to the bench when I train it. Kinda sad that my bench meet PR is only 130kg. My elbow tendonitis is much better now though, so I can finally get back to some heavy tricep training. Lower back was really painful in the set up though, and really took away from the energy I had for the lift itself. Have to keep working on reliving the tightness and continue strengthening my lower back.
Deadlift
Deadlift was shit lol Set up was rushed and I was using my lower back to muscle the weights up. Lower back was already hurting like a bitch by then, not to mention the whole sprinting incident before my 1st attempt. Started hitching the 2nd attempt, so just dropped it instead. This was my most disappointing lift.
In general, I also realized that my posterior chain felt weaker than usual, especially my hamstrings. I suspect it's because of the lack of GHRs in my training. This is the second time that, after cutting GHRs from regular training, my lifts feel less powerful, most prominently my squats of the hole. Shall definitely start doing them as part of my warm up again, and as a progressively weighted movment. Shall set a short term goal to do 10 reps with a 20kg.
Plan now is to run the juggernaut training template and see how that goes.
Mon - deadlift
Tues - press
Wed - off
Thurs - Squat
Fri - Bench
Sat - Arms
Sun - Off
Yes I decided to add in an arms day because I want big arms.
On the nutrition side, gonna set my macros for training and non training days as such (C/P/F):
Training - 400/330/100
Non-training - 60/350/150
Using the myfitnesspal app to track in case anyone is interested lol.
Looking to put on some muscle this training cycle. Not
really gonna worry much about actual weight, and see where these macros
take me. My diet has been shit for far too long, no better time to fix
it up than now.
That's about it! Time to get stronger!
Wednesday, July 10, 2013
Saturday, June 29, 2013
Cube Week 9 bodybuilding day 29th June 2013
Foam roll: Upper body
Warm up: Band flyes/pressdowns/pullaparts, 2 rounds, 15 reps
Bench
Bar * 10
40kg * 10
60 * 5
80 * 5
100 * 5
120 * 1
130 * 2
Paused Wide Grip Bench presses
82.5 * 10, 10
Military press
40 * 10, 10
60 * 10, 15
Seated laterals
20 * 10 for 5 sets
Front raises
10 * 10, 15
Incline DB flyes
10 * 25, 25
BB shrugs superset with Rear lateral machine
3 sets, 12 reps each, 5 second holds
Lat pulldown
105 * 10 for 4 sets
Over DB extension
17.5 * 10 for 3 sets
These were supersetted with band pressdowns (large) for AMRAP.
All accessories were 1 min rest.
Last sesh before meet day, and feeling good about bench. Hit the opener for an easy double that was paused on both reps. The rest of the accessories were all mostly light pump up stuff. Did some heavy laterals cos I haven't done them in a while and today felt good.
The whole cube cycle has been tremendous, and I must say that I really enjoy the volume put in, especially the high rep squat sets. It reminded me again how hard I have to train and brought me out of my comfort zone. Despite the injuries, I could still work around them and stick to the program as much as possible, and it really taught me auto-regulation, despite the structured approach. Hopefully, I'll see the results of the cycle next week! Can't wait for the meet! Time to rest and recover!
Friday, June 28, 2013
Cube Week 9 Squat reps 28th June 2013
Foam roll: Lower back, back, lower body
Warm up: Band GMs/walking lunges/band abductors and adductors, 15 reps, 2 rounds, no rest
Squat
Bar * 10, 10
60kg * 8, 8
100 * 5
140 * 3
162.5 * 2 for 8 sets
170 * 2
180 * 1 (RPE 8)
SSB Good morning
70 * 12 for 3 sets
Front Squat
100 * 5, 5
60 * 25
Banded leg curls (med band)
2 sets of 50
Hit my opener for squat and it went up pretty easy. Feeling good about squats. Lower back pain was at a high though (8.5), so I kept the training short. Time to bust the foam roller into overtime!!
Warm up: Band GMs/walking lunges/band abductors and adductors, 15 reps, 2 rounds, no rest
Squat
Bar * 10, 10
60kg * 8, 8
100 * 5
140 * 3
162.5 * 2 for 8 sets
170 * 2
180 * 1 (RPE 8)
SSB Good morning
70 * 12 for 3 sets
Front Squat
100 * 5, 5
60 * 25
Banded leg curls (med band)
2 sets of 50
Hit my opener for squat and it went up pretty easy. Feeling good about squats. Lower back pain was at a high though (8.5), so I kept the training short. Time to bust the foam roller into overtime!!
Thursday, June 27, 2013
Cube Week 9 Bench Explosive 26th June 2013
Warm up: DB tricep extensions, DB flyes, DB upright rows
Bench
Bar * 10, 10
60kg * 6
80 * 5
100 * 3
120 * 2 for 5 sets
*add slingshot*
130 * 1
140 * 2
150 * 1
140 * 3
Slingshot was fun to use, just it was too small for me so getting in took quite a bit of effort. Also, couldn't really set up well with the slingshot on, so set up was pretty loose and i had no leg drive at all. Speed sets were good, and I think the new bench groove and feet placement are working well.
Wide grip paused bench
80 * 10, 10
Side laterals
10 * 20, 20
DB press (seated without back support)
20 * 20, 20
Tricep overhead extensions
15 * 15, 15
Lying tricep extensions
12.5 * 12, 10
All accessory work was done with minimal rest, and controlled tempos.
Got to train with Zenn today, so that was really cool. He let me have a go at his slingshot, which I thought was really nice of him. I'm definitely going to order one! Accessory was kept short and fast, I think the entire training from the first warm up bench set to the end was barely an hour. Dennisgym was pretty crowded and there was a little hiccup with the entrance timing and all, but nothing really major. Back pain was relatively moderate (6/10). Tried to get an arch with the bench set up, which seems to be working well now, just that i have to put up with the lower back discomfort. Elbow pain was minimal, more a dull ache than anything (1.5/10). Decent session! One more bench session this coming saturday before I rest up for the meet on the 7th!
Bench
Bar * 10, 10
60kg * 6
80 * 5
100 * 3
120 * 2 for 5 sets
*add slingshot*
130 * 1
140 * 2
150 * 1
140 * 3
Slingshot was fun to use, just it was too small for me so getting in took quite a bit of effort. Also, couldn't really set up well with the slingshot on, so set up was pretty loose and i had no leg drive at all. Speed sets were good, and I think the new bench groove and feet placement are working well.
Wide grip paused bench
80 * 10, 10
Side laterals
10 * 20, 20
DB press (seated without back support)
20 * 20, 20
Tricep overhead extensions
15 * 15, 15
Lying tricep extensions
12.5 * 12, 10
All accessory work was done with minimal rest, and controlled tempos.
Got to train with Zenn today, so that was really cool. He let me have a go at his slingshot, which I thought was really nice of him. I'm definitely going to order one! Accessory was kept short and fast, I think the entire training from the first warm up bench set to the end was barely an hour. Dennisgym was pretty crowded and there was a little hiccup with the entrance timing and all, but nothing really major. Back pain was relatively moderate (6/10). Tried to get an arch with the bench set up, which seems to be working well now, just that i have to put up with the lower back discomfort. Elbow pain was minimal, more a dull ache than anything (1.5/10). Decent session! One more bench session this coming saturday before I rest up for the meet on the 7th!
Tuesday, June 25, 2013
Cube Week 9 Deadlift Heavy 24th June 2013
Deadlift
60kg * 5
100 * 5
140 * 3
160 * 1
180 * 1
200 * 8
Squats
140 * 5
150 * 2 for 8 sets
BB Rows
100 * 10 for 3 sets
Lat pulldowns
5 sets of 10 with the stack
DB shrugs (fat grips)
20 * 12 for 3 sets
Each rep held for 5 secs at the contracted position.
Back extensions
one set of 60 reps
Hanging leg raises
2 sets of 12
Hamstring curls
2 sets of 20
Trained at SSC today. Stupid lady trainer at the gym was really annoying, as she kept coming to ask me to stop letting the weight down so heavily. I think i probably had a rep or two more in the tank for my deadlift work set, but I was controlling the eccentric cos she was standing there telling me to lower the weights lighter with each set! While I was doing my set!! Gosh, the stupidity of some ppl... Anyway, still happy with the 200kg * 8. Accordingly, that puts my est max at 253kg? Hopefully resting up for the next 13 days till the meet will help. Lower back is very tight, but pain is not so acute (4.5/10) guess from now till the comp I have to be diligent in my rolling sessions. Did speed squats after that. Was pretty fast out of the hole, but tends to slow down half way up. Still, weight felt light on the back so happy with that. Managed the lower back tightness as best I could, and no increase in pain even after the squats. Also really happy with my straight set of 60 reps on the back extension. First time I can actually do that with minimal pain! Rest of the accessories were pretty standard, rest time was short cos it was i go u go with my training partners. Overall good session, prob would have been better without the retarded woman, but I feel like I've redeemed myself from sat's crap sesh.
60kg * 5
100 * 5
140 * 3
160 * 1
180 * 1
200 * 8
Squats
140 * 5
150 * 2 for 8 sets
BB Rows
100 * 10 for 3 sets
Lat pulldowns
5 sets of 10 with the stack
DB shrugs (fat grips)
20 * 12 for 3 sets
Each rep held for 5 secs at the contracted position.
Back extensions
one set of 60 reps
Hanging leg raises
2 sets of 12
Hamstring curls
2 sets of 20
Trained at SSC today. Stupid lady trainer at the gym was really annoying, as she kept coming to ask me to stop letting the weight down so heavily. I think i probably had a rep or two more in the tank for my deadlift work set, but I was controlling the eccentric cos she was standing there telling me to lower the weights lighter with each set! While I was doing my set!! Gosh, the stupidity of some ppl... Anyway, still happy with the 200kg * 8. Accordingly, that puts my est max at 253kg? Hopefully resting up for the next 13 days till the meet will help. Lower back is very tight, but pain is not so acute (4.5/10) guess from now till the comp I have to be diligent in my rolling sessions. Did speed squats after that. Was pretty fast out of the hole, but tends to slow down half way up. Still, weight felt light on the back so happy with that. Managed the lower back tightness as best I could, and no increase in pain even after the squats. Also really happy with my straight set of 60 reps on the back extension. First time I can actually do that with minimal pain! Rest of the accessories were pretty standard, rest time was short cos it was i go u go with my training partners. Overall good session, prob would have been better without the retarded woman, but I feel like I've redeemed myself from sat's crap sesh.
Sunday, June 23, 2013
Cube Week 8 Bodybuilding day 23rd June 2013
Standard Band warm up
Wide Grip Cable rows superset with Close grip decline Machine press
5 sets of 12 reps each, 60 - 90s rest, both done with 21X2 tempo
V-bad lat pulldown superset with Close grip decline Machine press
5 sets of 12 reps each, 60 - 90s rest, both done with 21X2 tempo
Tricep pushdowns superset with Preacher cable curls
3 sets of 12 reps each, 60s rest, both done with 21X2 tempo
Lying cable tricep extensions superset with Standing Barbell curls
2 sets of 12 reps each, 60s rest, Triceps done with 21X2 tempo, curls done with 41X2 tempo
Trained at the condo gym today, so since the intensity wasn't high, I decided to play around with the tempo and focus on muscular contraction and control instead. Afterall, it is bodybuilding day isn't it? haha Haven't trained like this for a while, hopefully I'm not too sore tmr. Short and effective session, rest times seemed way too short. Probably need to improve my conditioning. Lower back still being a bitch constant 5/10 pain throughout the day.. Gotta pull tmr morning so rolling the shit out of it now.
Wide Grip Cable rows superset with Close grip decline Machine press
5 sets of 12 reps each, 60 - 90s rest, both done with 21X2 tempo
V-bad lat pulldown superset with Close grip decline Machine press
5 sets of 12 reps each, 60 - 90s rest, both done with 21X2 tempo
Tricep pushdowns superset with Preacher cable curls
3 sets of 12 reps each, 60s rest, both done with 21X2 tempo
Lying cable tricep extensions superset with Standing Barbell curls
2 sets of 12 reps each, 60s rest, Triceps done with 21X2 tempo, curls done with 41X2 tempo
Trained at the condo gym today, so since the intensity wasn't high, I decided to play around with the tempo and focus on muscular contraction and control instead. Afterall, it is bodybuilding day isn't it? haha Haven't trained like this for a while, hopefully I'm not too sore tmr. Short and effective session, rest times seemed way too short. Probably need to improve my conditioning. Lower back still being a bitch constant 5/10 pain throughout the day.. Gotta pull tmr morning so rolling the shit out of it now.
Saturday, June 22, 2013
Cube Week 8 Squats 'Heavy' 22th June 2013
Foam roll: lower back
Squats
Bar * a million
60kg * 10
100 * 5
120 * 5
140 * 1
160 * 1, 1
140 * countless singles
140 * 3 (paused 2 secs)
Lower back was really tight and horrible today. My hips kept shifting and I didn't feel good so decided to remain conservative. Figured getting injured now would be way worse. Tried to fix the hip shifting problem, so lowered the weight. Lower back pain was a 5/10 when I started, but by the time I finished squatting, it was close to a 7/10.
Good mornings
100 * 8 for 3 sets
Kept the weight moderate for the GMs. Somehow, I didn't really feel much of a strain on my lower back when I did these.
Leg press
3 sets of 20
The leg presses really put a strain on my lower back! By the time I was done with the 3 sets, the pain was around a 8.5/10. I couldn't even do the lunges after.
Back extensions
2 sets of 10, 1 set of 20
Did the 45 deg back extensions, so the strain on the lower back was not as intense. Pain was pretty bad at this point.
Leg curl machine (seated)
2 sets of 50
These were alright.
Very bad session. My lower back still feels incredibly tight and painful now as I sit, and I have to shift around to alleviate the pain. Am trying to figure out how to handle this at the moment, been just stretching and rolling on a softball about 5 times now since I've been back. Think I need to make an appointment with the sinseh again soon.
Squats
Bar * a million
60kg * 10
100 * 5
120 * 5
140 * 1
160 * 1, 1
140 * countless singles
140 * 3 (paused 2 secs)
Lower back was really tight and horrible today. My hips kept shifting and I didn't feel good so decided to remain conservative. Figured getting injured now would be way worse. Tried to fix the hip shifting problem, so lowered the weight. Lower back pain was a 5/10 when I started, but by the time I finished squatting, it was close to a 7/10.
Good mornings
100 * 8 for 3 sets
Kept the weight moderate for the GMs. Somehow, I didn't really feel much of a strain on my lower back when I did these.
Leg press
3 sets of 20
The leg presses really put a strain on my lower back! By the time I was done with the 3 sets, the pain was around a 8.5/10. I couldn't even do the lunges after.
Back extensions
2 sets of 10, 1 set of 20
Did the 45 deg back extensions, so the strain on the lower back was not as intense. Pain was pretty bad at this point.
Leg curl machine (seated)
2 sets of 50
These were alright.
Very bad session. My lower back still feels incredibly tight and painful now as I sit, and I have to shift around to alleviate the pain. Am trying to figure out how to handle this at the moment, been just stretching and rolling on a softball about 5 times now since I've been back. Think I need to make an appointment with the sinseh again soon.
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