Foam/lacrosse ball rolling: Back, hams, chest, shoulders
Shoulder dislocation: each side 1 min
Shoulder dislocation front to back: 3 sets, increasing resistance
Elbow distractions: 4 sets
Warm ups: lat pulldown/klokov press/High face pull, 3 rounds, 15 reps, no rest
Bench
105kg * 3 for 2 sets (75%)
110 * 3 for 2 sets (78.5%)
112.5 * 3 for 2 sets (80%)
120 * 1 for 3 sets (85%)
Decided to increase the intensity for dynamic work, and I actually felt better. Much faster, technique seemed tighter. Good speed throughout. Went on to do singles at 85%. Asked Bryan to give me the press command to simulate a competition setting, rather than have myself count the pause. 85% moved quickly. Next week will aim for higher workloads for the dynamic efforts (76%, 78.5%, 82%). Virtually no elbow pain even at the bottom position! Think the rehab's working.
DB rows
35 * 10
45 * 35
Haven't done kroc rows in a while, and realized that my grip and upper back strength has been neglected. Felt pretty good. 35 reps is a new PR for me (@45kg).
Military press
60 * 15 got 3 sets
Last set last 5 reps were semi push presses. First two sets were strict. Rest time was about 90s.
Rope Pushdowns
23 * AMRAP for 2 sets
Rest time was 1 min.
DB overhead tricep extension
12.5 * 10 for 2 sets
Rest time was 1 min. I did these slow and controlled. Extremely minimal elbow discomfort, which was a good sign for me.
Toes to bar
BW * 8 for 3 sets
Done with a slowed negative. Rest time was 1 min.
Elbow Distractions: 4 sets
Saturday, March 30, 2013
Friday, March 29, 2013
DE Lower body 29th March 2013
Warmups: Pull ups/Back extensions, 3 rounds, 10 reps, no rest
Sumo Deads
60kg *2
80 * 2
110 * 2
140 * 2
160 * 2
170 * 2
180 * 2 for 4 sets
Still too slow off the floor. Abel reminded me of a tip that I had totally forgotten - spread the floor. Stronger pull off the floor, but the speed was still too slow for my liking. Decent acceleration.
Deficit Snatch Grip Deadlifts (2 inch deficit)
120 * 3 for 2 sets
130 * 3
140 * 1
145 * 0 (grip failed)
Grip failed me. Not too sure if it was the pain from the calluses or whether my grip is just weak. I think it's probably the latter. Time for some farmer's walks.
Front Squat
60 * 8
80 * 8
100 * 6 for 2 sets
120 * 2 (missed the 3rd rep)
Shouldn't be missing weights, but this one wasn't a real miss since it wasn't the low back but more the bar slipping down my 'drenched with sweat' shirt. Adding these back into my training cos I realize my quads need more work and I really don't feel like using the leg press haha
Pendalay rows
80 * 10 for 3 sets
Some back work and that's it! Rested about 1 min in between.
Trained at SWF today. Awesome atmosphere, and I love the abundance of plates. Felt so liberating to drop weights on the floor hehe
Sumo Deads
60kg *2
80 * 2
110 * 2
140 * 2
160 * 2
170 * 2
180 * 2 for 4 sets
Still too slow off the floor. Abel reminded me of a tip that I had totally forgotten - spread the floor. Stronger pull off the floor, but the speed was still too slow for my liking. Decent acceleration.
Deficit Snatch Grip Deadlifts (2 inch deficit)
120 * 3 for 2 sets
130 * 3
140 * 1
145 * 0 (grip failed)
Grip failed me. Not too sure if it was the pain from the calluses or whether my grip is just weak. I think it's probably the latter. Time for some farmer's walks.
Front Squat
60 * 8
80 * 8
100 * 6 for 2 sets
120 * 2 (missed the 3rd rep)
Shouldn't be missing weights, but this one wasn't a real miss since it wasn't the low back but more the bar slipping down my 'drenched with sweat' shirt. Adding these back into my training cos I realize my quads need more work and I really don't feel like using the leg press haha
Pendalay rows
80 * 10 for 3 sets
Some back work and that's it! Rested about 1 min in between.
Trained at SWF today. Awesome atmosphere, and I love the abundance of plates. Felt so liberating to drop weights on the floor hehe
Wednesday, March 27, 2013
ME Upper 27th March 2013
Rolled upper and lower back, chest and anterior delts - about 5 mins total
Shoulder distractions, each shoulder 1 min, med band
Warm ups: Pullups/Klokov press/upright rows, 3 rounds, 10 - 12 reps, no rest
Realized I've been spelling it wrong and it's Klokov, not Kolov.. lol
Elbow distractions: 4 sets, med band
Close grip bench
Bar * 5, 5
40kg * 5
60 * 5
70 * 5
80 * 1
90 * 1
100 * 1
110 * 1
120 * 1, 6 (PR)
Got a new 6RM PR today. Pretty satisfied that I surpassed my goal which was originally a 5RM. All the pre-workout stuff helped ease the elbow pain, especially the elbow distractions. Still felt a little elbow pain right at the bottom of each rep, but it wasn't acute and just more bothersome than anything. Sam gave me a spot again haha Managed to get a PR last week as well, with him spotting. Maybe there is a correlation....hmmmmm
Incline DB press
20 * 20 for 3 sets
Yes yes, pussy weight, but I realized how weak I am on these and decided to push them into the high reps just to tire out the benching muscles. Went really full range on this, with the dumbbells toughing the sides of my chest on each rep. Rest time was 2 mins betweens sets.
Rear delt DB rows
25 * 15 for 3 sets
Rest time was 1 min between sets.
Seated Lateral Raises
15 * 20 for 3 sets
Rest time was 1 min between sets.
Rear delt machine
68 * 25 for 2 sets
Rest time was 1 min between sets.
Band press downs (med band)
3 sets of AMRAP
Rest time was 1 min between sets.
Band pull downs (med band)
3 sets of AMRAP
Rest time was 1 min between sets.
Finished off the training with another round of elbow distractions.
Shoulder distractions, each shoulder 1 min, med band
Warm ups: Pullups/Klokov press/upright rows, 3 rounds, 10 - 12 reps, no rest
Realized I've been spelling it wrong and it's Klokov, not Kolov.. lol
Elbow distractions: 4 sets, med band
Close grip bench
Bar * 5, 5
40kg * 5
60 * 5
70 * 5
80 * 1
90 * 1
100 * 1
110 * 1
120 * 1, 6 (PR)
Got a new 6RM PR today. Pretty satisfied that I surpassed my goal which was originally a 5RM. All the pre-workout stuff helped ease the elbow pain, especially the elbow distractions. Still felt a little elbow pain right at the bottom of each rep, but it wasn't acute and just more bothersome than anything. Sam gave me a spot again haha Managed to get a PR last week as well, with him spotting. Maybe there is a correlation....hmmmmm
Incline DB press
20 * 20 for 3 sets
Yes yes, pussy weight, but I realized how weak I am on these and decided to push them into the high reps just to tire out the benching muscles. Went really full range on this, with the dumbbells toughing the sides of my chest on each rep. Rest time was 2 mins betweens sets.
Rear delt DB rows
25 * 15 for 3 sets
Rest time was 1 min between sets.
Seated Lateral Raises
15 * 20 for 3 sets
Rest time was 1 min between sets.
Rear delt machine
68 * 25 for 2 sets
Rest time was 1 min between sets.
Band press downs (med band)
3 sets of AMRAP
Rest time was 1 min between sets.
Band pull downs (med band)
3 sets of AMRAP
Rest time was 1 min between sets.
Finished off the training with another round of elbow distractions.
Monday, March 25, 2013
Re-evaluation
Right now my body feels real beat up, mostly, i believe, due to the lack of sleep and my attempt at dieting down to U93 class. I think i will lower my trainings to 4 a week, at least until my schedule frees up a little. Past month has been real busy and hectic. As such, trainings will be as such (up till mock meet):
Mon - ME Lower
Wed - ME upper
Fri - DE lower
Sat - DE Upper
After that, will be running the cube into the actual meet and see where it takes me.
Nutrition wise will be getting in about 4000cal a day. Roughly 480g carbs, 380g protein and 105g fats. Hopefully with the lesser training and more recovery time, i should be able to gain up.
ME Lower Body 25th March 2013
Warmups: pullups/GHR/back extension, 3 rounds, 10 - 15 reps, no rest
Squat (med stance)
120kg * 5
130 * 1
150 * 1
170 * 4, 1
Bullshit squatting today as you can see. Was aiming for a 5RM PR (170 for 5) but my lower back was hurting like crazy! Sore like a bitch. Decided to rack and rest a while and try again, but after the first rep, my lower back felt like someone stabbed a knife in it. Think i really need to start doing mobility work for it. Other than collapsing like a pussy, the lower body felt strong so that might be a little consolation.
SSB Squats
60 * 10 for 5 sets
Rest time was a minute. Just tried to get more volume in, as well as some degree of isometric work for the upper and lower back.
SSB Good mornings
60 * 10 for 5 sets
Rest time was 1 min. Focused on the hamstring stretch and lower back tension, trying to explode up on the concentric. Again i decided to up the volume and lower intensity because lower back was killing me at this point.
Lat pulldowns
105 * 15 for 3 sets
90 * 15 for 2 sets
Rest time was 1 min.
Standing ab crunch
Stack + 25kg plate * 15 for 3 sets
Rest time was 1 minute. Constant tension. Upping the reps progressively so ultimately should be hitting 5 sets of 20.
Side bends
40 * 15 for 2 sets
Rest time was 1 minute.
Crap training and feel totally unsatisfied with the performance. Thinking of gaining up to 102ish and competing in U103 class instead. Hmmmmmmmmm.....
Saturday, March 23, 2013
DE Upper 23rd March 2013
Elbow distraction: 4 sets
Warm ups: Lat pulldown/kolov press/upright rows, 3 rounds, 10 - 15 reps, no rest
Bench (speed)
80kg * 3 for 8 sets
Worked on trying to get fast from the first rep. Only achieved it for a couple of sets. Seems my habit is to get the reps up to speed from the second rep onwards. Not good, gotta be fast from the start. Worked on tightness as well, felt like my head was going to explode during the set up.
Military press
80 * 8 for 3 sets
The last 2 reps of the last set were semi-push presses. Haven't done any pressing in a while, so thought it'd be good to start again.
Behind the neck presses
50 * 10 for 3 sets
Seated Lateral raises
12.5 * 20 for 3 sets
Rest time was about 1 - 2 mins in between. Tried to slow the negative especially towards the end.
Rear delt DB rows
22.5 * 15 for 3 sets
Rest time was 1 min between sets.
Rear delt machine
61 * 30 for 2 sets
Rest time was 1 min between sets.
Overhead DB tricep extension
12.5 * 15 for 3 sets
Rest time was 1 min between sets.
Ring tricep bodyweight extensions
3 sets of 8
These were done controlled and a semi pause at the stretched position. Roughly a minute between sets.
Elbow distraction: 4 sets
Good training today. No elbow pain while benching, which seems to indicate that the elbow distractions are doing their job. Heal heal HEAL!!
Warm ups: Lat pulldown/kolov press/upright rows, 3 rounds, 10 - 15 reps, no rest
Bench (speed)
80kg * 3 for 8 sets
Worked on trying to get fast from the first rep. Only achieved it for a couple of sets. Seems my habit is to get the reps up to speed from the second rep onwards. Not good, gotta be fast from the start. Worked on tightness as well, felt like my head was going to explode during the set up.
Military press
80 * 8 for 3 sets
The last 2 reps of the last set were semi-push presses. Haven't done any pressing in a while, so thought it'd be good to start again.
Behind the neck presses
50 * 10 for 3 sets
Seated Lateral raises
12.5 * 20 for 3 sets
Rest time was about 1 - 2 mins in between. Tried to slow the negative especially towards the end.
Rear delt DB rows
22.5 * 15 for 3 sets
Rest time was 1 min between sets.
Rear delt machine
61 * 30 for 2 sets
Rest time was 1 min between sets.
Overhead DB tricep extension
12.5 * 15 for 3 sets
Rest time was 1 min between sets.
Ring tricep bodyweight extensions
3 sets of 8
These were done controlled and a semi pause at the stretched position. Roughly a minute between sets.
Elbow distraction: 4 sets
Good training today. No elbow pain while benching, which seems to indicate that the elbow distractions are doing their job. Heal heal HEAL!!
Friday, March 22, 2013
DE Lower body 22nd March 2013 + Arms backlog (21st March 2013)
Warmups: Pullups/GHR/Reverse hyper, 3 rounds, 10-15 reps, no rest
Squat with Bands (Large bands + 40kg at top)
110kg * 2 for 8 sets
Didn't time the rest. Was trying to manage the slight pain in my lower back. Got faster as I went along which was good, but lower back was pumped up and hurting slightly.
Sumo deads from blocks (1.5 inch)
170 * 2 for 6 sets
Rest time was probably less than a minute. Good speed. Weight felt light. Tried to feel the set up more and not take too long to set up. Just drop into position and go. No stress on the lower back, which was good, but it was still pumped up and hurting slightly.
GHR
BW * 12 for 3 sets
These were done as explosively as possible. Rest time less than a minute.
Standing Ab crunch
25kg plate + stack * 12 for 4 sets
Constant tension on abs, and done at a slow tempo. Rest time less than a minute.
Weighted lower back extensions
100 * 6 for 3 sets
Each rep from a dead stop. Rest time less than a minute.
Arms 21st March 2013
A1: Rope pushdowns
4 sets of 15 - 20
A2: Standing BB curls
4 sets of 12, pyramiding weight (up to 50kg)
A1 and A2 were supersetted. Rest time was about 30 secs between sets.
B1: Tricep BB extensions (lying)
4 sets of 16 - 20, 40kg
B2: Incline DB curls
4 sets of 12, 12.5kg
B1 and B2 were supersetted. Rest time was about 30 secs between sets.
C1: Close grip bench
4 sets of 20, 80kg
C2: Preacher BB curl
4 sets of 12, 30kg
C1 and C2 were supersetted. Rest time was about 1 min between sets.
YES I TRAINED ARMS. DON'T JUDGE ME. hahaha actually it was supposed to be a rest day, but decided to do arms since they recover relatively fast. Weights were kept rather light and I just went for the pump. Totally legit.
Squat with Bands (Large bands + 40kg at top)
110kg * 2 for 8 sets
Didn't time the rest. Was trying to manage the slight pain in my lower back. Got faster as I went along which was good, but lower back was pumped up and hurting slightly.
Sumo deads from blocks (1.5 inch)
170 * 2 for 6 sets
Rest time was probably less than a minute. Good speed. Weight felt light. Tried to feel the set up more and not take too long to set up. Just drop into position and go. No stress on the lower back, which was good, but it was still pumped up and hurting slightly.
GHR
BW * 12 for 3 sets
These were done as explosively as possible. Rest time less than a minute.
Standing Ab crunch
25kg plate + stack * 12 for 4 sets
Constant tension on abs, and done at a slow tempo. Rest time less than a minute.
Weighted lower back extensions
100 * 6 for 3 sets
Each rep from a dead stop. Rest time less than a minute.
Arms 21st March 2013
A1: Rope pushdowns
4 sets of 15 - 20
A2: Standing BB curls
4 sets of 12, pyramiding weight (up to 50kg)
A1 and A2 were supersetted. Rest time was about 30 secs between sets.
B1: Tricep BB extensions (lying)
4 sets of 16 - 20, 40kg
B2: Incline DB curls
4 sets of 12, 12.5kg
B1 and B2 were supersetted. Rest time was about 30 secs between sets.
C1: Close grip bench
4 sets of 20, 80kg
C2: Preacher BB curl
4 sets of 12, 30kg
C1 and C2 were supersetted. Rest time was about 1 min between sets.
YES I TRAINED ARMS. DON'T JUDGE ME. hahaha actually it was supposed to be a rest day, but decided to do arms since they recover relatively fast. Weights were kept rather light and I just went for the pump. Totally legit.
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