Foam roll: back, lower back, lats, shoulders, chest, triceps
Shoulder mobility and distractions: 3 mins each side
Shoulder band dislocations: 3 sets 10 reps
Warm up: band pressdowns/flyes/pull aparts, 15 reps, 2 rounds, no rest
Floor press
Bar * a million
60kg * 10
80 * 8
100 * 3
110 * 2
120 * 4, 4, 4, 3/1
Floor presses done with a pause. My lockout is horribly weak so this was pretty good working the mid to top portion of the movement. Nice and smooth reps, and really tried to accelerate the bar to allow a stronger finish. Elbow pain was 3/10 so didn't bother me. Shoulder was abit weird though, about a 4.5/10.
Illegal Wide grip bench (paused)
80 * 10 for 3 sets
Rest time was 1 min.
DB incline presses (neutral grip, semi paused at bottom)
25 * 15 for 3 sets
Thess weren't easy despite the light weight. My rep strength is progressing well, although it's pretty slow. Need to work more on this.
Lying DB extensions
12.5 * AMRAP for 3 sets
These were supersetted with band pressdowns. Rest time was a minute.
Band pull aparts
4 sets of 25
Ghr abs
3 sets of 15
Wednesday, June 19, 2013
Monday, June 17, 2013
Cube Week 8 Deadlifts Explosive 17th June 2013
foam roll: Back, lats, glutes, IT bands, hams
warm up: Band GM/walking lunges/Band abductors and adductors, 15 reps, 1 round
Deadlifts
60kg * 5
100 * 5
140 * 5
175 * 2 for 5 sets
Relatively good speed. Reviewing the vids, I think I can afford to bring the hip down even more. Weight felt really light.
Stiff legged Deadlifts (3" deficit)
60 * 12
80 * 12, 12
Focused on the lower back flexion and contraction. Tempo was slow.
SSB squats
100 * 8
130 * 5, 5
Nothing too crazy. Lower back pain by this point was around a 4/10, so not too bad. Learning how to manage and work around the pain.
DB shrugs super set with Rear delt machine
25kg DBs, 33kg on machine, 12 reps each, 5 sec hard flex at the contracted position
GHR Back extensions
BW * 50
So happy I can do these now with lesser pain. Pain was still a 4/10 for my lower back.
Lat pulldowns
105 * 10
115 * 10
125 * 8
135 * 6
105 * 10
GHR abs
10kg plate * 15 for 2 sets
Focused on thinking of extending out instead of down. Really hit the lower abdominals hard. Will be feeling these tmr.
Good session overall.
warm up: Band GM/walking lunges/Band abductors and adductors, 15 reps, 1 round
Deadlifts
60kg * 5
100 * 5
140 * 5
175 * 2 for 5 sets
Relatively good speed. Reviewing the vids, I think I can afford to bring the hip down even more. Weight felt really light.
Stiff legged Deadlifts (3" deficit)
60 * 12
80 * 12, 12
Focused on the lower back flexion and contraction. Tempo was slow.
SSB squats
100 * 8
130 * 5, 5
Nothing too crazy. Lower back pain by this point was around a 4/10, so not too bad. Learning how to manage and work around the pain.
DB shrugs super set with Rear delt machine
25kg DBs, 33kg on machine, 12 reps each, 5 sec hard flex at the contracted position
GHR Back extensions
BW * 50
So happy I can do these now with lesser pain. Pain was still a 4/10 for my lower back.
Lat pulldowns
105 * 10
115 * 10
125 * 8
135 * 6
105 * 10
GHR abs
10kg plate * 15 for 2 sets
Focused on thinking of extending out instead of down. Really hit the lower abdominals hard. Will be feeling these tmr.
Good session overall.
Saturday, June 15, 2013
Cube week 7 bodybuilding day 15th June 2013
Foam roll: full body
Shoulder distractions and dislocations
Warm up: band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest
Bench
Bar * 10, 10
60kg * 8, 8
80 * 8
100 * 5
115 * 3 for 6 sets
Bench was done explosive. Managed to figure out the leg positioning and get my groove. Also worked on keep the head to he bench.
3 board
120 * 2
130 * 2
140 * 2, 2
Tricep hell (up to 4 board)
100kg, each level 5 reps, rest paused in between 3 board and 4 board
Lying dumbbell extensions
10 * AMRAP for 3 sets
This was supersetted with band pressdowns on a med band.
Lateral raises
10 * AMRAP for 2 sets
Super slow negatives, hit 25 on the first set and 27 on the second.
BB rows (from dead stop)
100 * 10 for 3 sets
Machine rows
45 * 15 for 3 sets
Rear delt machine superset with face pulls
20 reps each, 1 min rest, 2 sets
DB shrugs superset with rear delt machine
12 reps each, 1 min rest, contracted position was held for 5 secs for both exercises
This was pretty killer. Used 22.5kg DBs and 33kg on the rear delt machine and it was already tough.
Single arm hammers
30 * 8 for 3 sets
Done pretty strict, minimal body english.
GHR abs
3 sets of 20
Happy with today's training. Despite the lack of sleep, managed to figure out a good bench position to use for com. Felt strong and fast on explosive on the bench sets today.
Friday, June 14, 2013
Cube Week 7 Squats Explosive 14th June 2013
Foam roll: back, hams, glutes, IT bands, hip flexors
Warm up: Band GM/walking lunges/band abductors and adductors, 1 round, 15 reps
Squat
Bar * 10, 10
60kg * 5
100 * 5
120 * 4
140 * 3
152.5 * 2 for 5 sets
Reverse Band Squat (med band)
150 * 2
170 * 1
180 * 1
190 * 1
Paused Squats
130 * 2 for 3 sets (3 sec pause)
GHR
BW * 12, 12, 15
Rest time was 1 min.
Looooong day today, so only got into the gym to train around 9.30pm. Lower back pain was around a 4/10 when i started, and went up to slightly higher than 6/10 after my reverse band squats. Decided to remain conservative with the reverse band squats and not push higher. The speed sets could have been faster. My fifth set was the fastest, the first four were spent figuring out how to get tight. For some reason, it took me a while to get tight today. I think my brain is fatigued from the long day, so a bit psychomotor. Decided to just hit GHRs because my lower back was starting to act up after pause squats. Smashing half a kilo of threadfin now with one and a quarter cups of oats and 100plus with orange juice and half a litre of chocolate milk. Barely ate today so trying to eat enough so I don't lose too much weight.
Warm up: Band GM/walking lunges/band abductors and adductors, 1 round, 15 reps
Squat
Bar * 10, 10
60kg * 5
100 * 5
120 * 4
140 * 3
152.5 * 2 for 5 sets
Reverse Band Squat (med band)
150 * 2
170 * 1
180 * 1
190 * 1
Paused Squats
130 * 2 for 3 sets (3 sec pause)
GHR
BW * 12, 12, 15
Rest time was 1 min.
Looooong day today, so only got into the gym to train around 9.30pm. Lower back pain was around a 4/10 when i started, and went up to slightly higher than 6/10 after my reverse band squats. Decided to remain conservative with the reverse band squats and not push higher. The speed sets could have been faster. My fifth set was the fastest, the first four were spent figuring out how to get tight. For some reason, it took me a while to get tight today. I think my brain is fatigued from the long day, so a bit psychomotor. Decided to just hit GHRs because my lower back was starting to act up after pause squats. Smashing half a kilo of threadfin now with one and a quarter cups of oats and 100plus with orange juice and half a litre of chocolate milk. Barely ate today so trying to eat enough so I don't lose too much weight.
Wednesday, June 12, 2013
Cube Week 7 Bench Heavy 12th June 2013
Foam roll: Whole body
Shoulder distractions, 2 mins each side
Warm up: Band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest
Shoulder dislocations, 3 sets of 8 reps
Bench
60kg * 10
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1, 1
135 * 1
127.5 * 1, 1, 1
*add 3 board*
140 * 1, 1, 1
Illegal Wide grip Paused Bench (1 sec pause)
60 * 6
80 * 6
90 * 6
100 * 6, 6
Rest time was 1 min.
Lat pulldowns
105 * 15
Rest time 1 min.
Band pressdowns (large band)
4 sets of 25
DB shrugs
20 * 12 for 3 sets
Every rep was held in the contracted position with a HARD flex for 5 secs. I liked doing the shrugs this way. Rest time 1 min.
Klokov press
30 * 12
40 * 12, 10
Every rep was reset from resting on the traps. Rest time 1 min.
Band pullaparts (med band)
3 sets of 25
Rest time 1 min.
GHR abs
3 sets of 15
Rest time was 30s
Shitty bench session today. Couldn't find my groove at all. Every single set felt different and everything was total shit. Traps didn't feel sufficiently anchored, whole body felt too relaxed, no leg drive at all, overall shit. Only good thing today is Max managed to get a new PR. Shall bench again on sat. I think I will bench twice a week from now till the week before the meet.
Shoulder distractions, 2 mins each side
Warm up: Band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest
Shoulder dislocations, 3 sets of 8 reps
Bench
60kg * 10
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1, 1
135 * 1
127.5 * 1, 1, 1
*add 3 board*
140 * 1, 1, 1
Illegal Wide grip Paused Bench (1 sec pause)
60 * 6
80 * 6
90 * 6
100 * 6, 6
Rest time was 1 min.
Lat pulldowns
105 * 15
Rest time 1 min.
Band pressdowns (large band)
4 sets of 25
DB shrugs
20 * 12 for 3 sets
Every rep was held in the contracted position with a HARD flex for 5 secs. I liked doing the shrugs this way. Rest time 1 min.
Klokov press
30 * 12
40 * 12, 10
Every rep was reset from resting on the traps. Rest time 1 min.
Band pullaparts (med band)
3 sets of 25
Rest time 1 min.
GHR abs
3 sets of 15
Rest time was 30s
Shitty bench session today. Couldn't find my groove at all. Every single set felt different and everything was total shit. Traps didn't feel sufficiently anchored, whole body felt too relaxed, no leg drive at all, overall shit. Only good thing today is Max managed to get a new PR. Shall bench again on sat. I think I will bench twice a week from now till the week before the meet.
Monday, June 10, 2013
Cube Week 7 Deadlift Reps 10th June 2013
Foam roll: Whole body
Warm up: Band GM/Walking lunges/Band abductors and adductors, 2 rounds, 15 reps, no rest
1" Deficit Deadlift
60kg * 5
100 * 5
140 * 5
180 * 5
190 * 2 for 8 sets (rest time was 15-25 seconds)
Deadlift (from floor)
190 * 3 for 2 sets
Front Squat
100 * 5 for 5 sets (semi paused at bottom, last rep paused for 2 seconds)
GHR
5kg plate * 10
BW * 10 for 4 sets
Back extensions (on GHR)
BW * 50
Lat pulldown
85 * 20 for 3 sets
Rear delt machine
68 * 20 for 3 sets
Hammer curls
25 * 10 for 2 sets
BB curls
42.5 * 10 for 2 sets
Pulls were good and fast today. Lower back pain was only a 5/10, which was a pleasant surprise. Still, erred on the side of conservatism and didn't push the numbers. I pushed my rest times instead. Hope the back continues holding up.
Warm up: Band GM/Walking lunges/Band abductors and adductors, 2 rounds, 15 reps, no rest
1" Deficit Deadlift
60kg * 5
100 * 5
140 * 5
180 * 5
190 * 2 for 8 sets (rest time was 15-25 seconds)
Deadlift (from floor)
190 * 3 for 2 sets
Front Squat
100 * 5 for 5 sets (semi paused at bottom, last rep paused for 2 seconds)
GHR
5kg plate * 10
BW * 10 for 4 sets
Back extensions (on GHR)
BW * 50
Lat pulldown
85 * 20 for 3 sets
Rear delt machine
68 * 20 for 3 sets
Hammer curls
25 * 10 for 2 sets
BB curls
42.5 * 10 for 2 sets
Pulls were good and fast today. Lower back pain was only a 5/10, which was a pleasant surprise. Still, erred on the side of conservatism and didn't push the numbers. I pushed my rest times instead. Hope the back continues holding up.
Saturday, June 8, 2013
Cube week 6 Bodybuilding day 8th June 2013
Foam roll: Whole body
shoulder mob: 3 mins each side
Warm up: Band flyes/pull aparts/pressdowns, 15 reps, 2 rounds, no rest
GHR
BW * 8 for 5 sets
Press
45kg * 5
55 * 3
65 * 1
70 * 1
72.5 * 11 (PR)
I will count the pressing as a PR since I did them with a semi pause at the bottom, was really strict with the press but it felt pretty good while repping. I left one more in the tank, so no grinding.
Floor press
60 * 10
80 * 10
90 * 5 (paused 1 sec)
100 * 5 (paused 1 sec)
110 * 5 (paused 1 sec)
115 * 4 (paused 1 sec)
80 * 15
DB incline
35 * 10
30 * 11, 12, 10
Single side laterals
10 * 15 for 3 sets
Slow negatives. rest time 1 min.
Lying DB extensions superset with Band pressdowns
3 sets, AMRAP for both
Barbell rows
worked up to 140 * 5
Cable rows (rope)
3 sets of 15
Barbell Curls
40 * 10
60 * 8
70 * 7
80 * 1 (so stupid to even attempt this given the low back pain, shall never do shit like that again)
50 * 15
Incline DB curls (fatgrips)
3 sets of 12
GHR abs
3 sets of 20
Elbow felt slightly better today (6/10) so decided to do some floor pressing. Lower back didn't suffer as bad as I thought during the pressing (7/10), so that's probably a good sign. Had to foam roll the whole body today, my right hip flexor was slightly swollen and abit tender, but still can walk and squatting seems to be alright. I just hope this is the turning point in the prep and from here it gets better.
shoulder mob: 3 mins each side
Warm up: Band flyes/pull aparts/pressdowns, 15 reps, 2 rounds, no rest
GHR
BW * 8 for 5 sets
Press
45kg * 5
55 * 3
65 * 1
70 * 1
72.5 * 11 (PR)
I will count the pressing as a PR since I did them with a semi pause at the bottom, was really strict with the press but it felt pretty good while repping. I left one more in the tank, so no grinding.
Floor press
60 * 10
80 * 10
90 * 5 (paused 1 sec)
100 * 5 (paused 1 sec)
110 * 5 (paused 1 sec)
115 * 4 (paused 1 sec)
80 * 15
DB incline
35 * 10
30 * 11, 12, 10
Single side laterals
10 * 15 for 3 sets
Slow negatives. rest time 1 min.
Lying DB extensions superset with Band pressdowns
3 sets, AMRAP for both
Barbell rows
worked up to 140 * 5
Cable rows (rope)
3 sets of 15
Barbell Curls
40 * 10
60 * 8
70 * 7
80 * 1 (so stupid to even attempt this given the low back pain, shall never do shit like that again)
50 * 15
Incline DB curls (fatgrips)
3 sets of 12
GHR abs
3 sets of 20
Elbow felt slightly better today (6/10) so decided to do some floor pressing. Lower back didn't suffer as bad as I thought during the pressing (7/10), so that's probably a good sign. Had to foam roll the whole body today, my right hip flexor was slightly swollen and abit tender, but still can walk and squatting seems to be alright. I just hope this is the turning point in the prep and from here it gets better.
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