Jump to content

Squat, bench, DL & occasional running


Recommended Posts

  • Replies 1.2k
  • Created
  • Last Reply

Top Posters In This Topic

Indeed that is a hell lotta reps , All my Deadlifts sets dont get my reps over 25 and you managed them in one Set . Superb , how's the lower back , after so much hammering does it get stiff or something for a while or you're already conditioned for that .

Link to comment
Share on other sites

Hardest part of being away from this site is catching up on your page! lol So much to read.

I'm extremely bitter of the weather you've got...we've got a high of -10 here today, -16 with the wind. We've got nothing but more of that for a while, it seems

How are you feeling with your pre-workout? You already have such a clean diet, is it having a noticeable effect with you?

Link to comment
Share on other sites

21st JANUARY 2013

BODYWEIGHT: 145

TRAINING TIME: 5pm

DURATION: 45mins

WORKOUT COMMENTS: STRONG SESSION

INTENT: TO FINISH STRONG WITH THE DUMBBELLS AND A POWERFUL PAUSED BENCH

RESTING PULSE RATE: 40

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/0/0f/Machine_Head_-_The_Blackening.jpg/220px-Machine_Head_-_The_Blackening.jpg

 

ME BENCH

 

DYNAMIC WARMUP

10mins

 

PAUSED BENCH

BAR x 15

BAR x 15

110 x 3

132 x 3

154 x 3

176 x 3

200 x 3

210 x 2

220 x 1

226 x 1 *Good rep, flew up off chest*

 

INC. D.BELL CHEST PRESS

44 x 10

66 x 8

75 x 10

79 x 8

88 x 6

 

*Plenty of passive stretching in between sets tonight

Link to comment
Share on other sites

Good to talk to ya last night mate. Walked past a Harry's today, was always gonna happen haha

Yeah, always neat to chat to some of the people on here aye.

Not sure if we have Harry's down here in the South Island lol, what is it? Sounds like a pub or fast food joint haha ?!

 

Lol Harrys is def a pub name.

I did mean Hardys tho

Link to comment
Share on other sites

How are you feeling with your pre-workout? You already have such a clean diet, is it having a noticeable effect with you?

I think so. I topped up the batch last night and made a slight adjustment to the ingredients, put it this way I can definately feel it doing something. Seems to be a really nice compliment to the diet ~ strength is great and my weight is slowly creeping up which is what I expected to happen. So far so good

Link to comment
Share on other sites

24th JANUARY 2013

BODYWEIGHT: 145

TRAINING TIME: 10pm

DURATION: 45mins

WORKOUT COMMENTS: BANDS FRUSTRATED THE SHIT OUT OF ME

INTENT: EXPLOSIVE, POWERFUL AND FAST DL's AT 70% OF MAX

RESTING PULSE RATE: 44

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/7/73/HouseofGoldandBonesPt1.jpg/220px-HouseofGoldandBonesPt1.jpg

 

DL's: SPEED NIGHT

 

DL's PULLING FROM 2 x 10kg PLATES (USING PURPLE 1 KILO BANDS)

132 x 12

132 x 12

220 x 12

220 x 12

264 x 10

264 x 5

308 x 6

330 x 5

 

STRIP SET

 

330 x 5

308 x 6

264 x 7

220 x 8

 

316929_10151268460663720_6139073_n.jpg

 

* Lesson learned: Don't do speed/band work pulling from plates. Duh !!

Link to comment
Share on other sites

26th JANUARY 2013

BODYWEIGHT: 144.5

TRAINING TIME: 5pm

DURATION: 65mins

WORKOUT COMMENTS: KILLER SESSION

INTENT: EXPLOSIVE FAST SQUATS. TO BE STRONG & FAST OUT OF THE HOLE

RESTING PULSE RATE: 48

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/d/d8/Mastodonleviathan.jpg/220px-Mastodonleviathan.jpg

 

SPEED SQUAT NIGHT

 

ATG RAW SQUATS

WARMUP SETS

BAR x 15

BAR x 12

88 x 10

132 x 10

 

176 x 8

176 x 8

176 x 8

200 x 5

200 x 5

200 x 5

220 x 3

220 x 3

220 x 3

 

LEG PRESS

3PPS x 20

4PPS x 20

4PPS x 20

Link to comment
Share on other sites

I don't go that fast but I don't talk to anyone while I'm there. I would guess I rest up to 4 or 5mins between my heavy/tough sets.

Had a great session tonight, I hit up speed bench as my legs still had a little soreness from the squat workout. ME deadlifts were next up on paper but that wouldn't have worked well at all lol.

Off to bed now, will write up in the morning. Chur chur MF.

Link to comment
Share on other sites

Sup man!? How's the cube going duder? Just came to remember that I've got a load of training bands in my wardrobe ahha so may throw in some stuff when doing assistance, I'm curious after seeing your dl set up!

Having a good week so far bro?

That sounds like a good plan mate, what type of bands are they? Yeah great week mate, busy. Nearly the weekend again You? How are your bats?

Link to comment
Share on other sites

29th JANUARY 2013

BODYWEIGHT: 144

TRAINING TIME: 9pm

DURATION: 50mins

WORKOUT COMMENTS: SOLID SESSION

INTENT: FAST ASCENT ON THE BENCH AFTER A GOOD PAUSE ON CHEST

RESTING PULSE RATE: 44

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/8/86/Gojira_-_L%27Enfant_Sauvage_cover.jpg/220px-Gojira_-_L%27Enfant_Sauvage_cover.jpg

 

(Wow, what a find. This album got ranked as one of the best metal albums of 2012. A little different in places but ultimately it's a crushing monster of an album)

 

SPEED BENCH

 

PAUSED BENCH

BAR x 10

88 x 8

110 x 8

132 x 8

154 x 8

 

SLINGSHOT 'TOUCH & GO' BENCH

154 x 6

176 x 6

200 x 5

210 x 5

 

1 x ARM D.BELL SHOULDER PRESS

35 x 6

44 x 5

53 x 5

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...