Squats
10xBW
10x20kg
5x60kg
5x80kg
3x100kg
3x8x117.5kg
RDL/Calf Raise
3x10x80kg/10x300lb
10x300lb/6x220lb/6x140lb/6x100lb/6x60lb
Monday, September 30, 2013
Saturday, September 28, 2013
Training -- Sat 28/09/2013
BPA/RC/LT
2x15xOrange/12xOrange/20"x1.25kg
Bench Press
10x20kg
5x40kg
3x55kg
2x10x67.5kg
8x67.5kg
L-Pull Up/CGBP
2x5xBW/10x45kg
L-Pull Up/OHP
5xBW/15x20kg
5xBW/8x25kg
Cable Row
4x12x50kg
2x15xOrange/12xOrange/20"x1.25kg
Bench Press
10x20kg
5x40kg
3x55kg
2x10x67.5kg
8x67.5kg
L-Pull Up/CGBP
2x5xBW/10x45kg
L-Pull Up/OHP
5xBW/15x20kg
5xBW/8x25kg
Cable Row
4x12x50kg
Thursday, September 26, 2013
Smart Men Do Deadlifts
Of course, not all smart men do deadlifts, and some men who are not smart at all also do deadlifts. But the evidence is overwhelming that I'm smart, because I'm wearing glasses, and smart people wear glasses. True story.
This is 3x10x125kg. I've set rep/volume PB's on deadlifts now for 3 weeks consecutively. Leading up to my competition earlier in the year, my best deadlifts for 3x10 were at 110kg, so this is 15kg onto that. I like where this is headed.
An Informative Squat Video
Today I recorded my squats. These are high bar squats at 90kg. It was supposed to be 3x10, but, due to bad counting, became 2x11/1x10, so there's even more work done today. Throughout the annotations, I've put in a few technique points (this is very far from exhaustive), and in the final set have pointed out several issues that can be identified from the side or behind which often get missed when looking at squats from front-on. Several of these faults are visible in the video, eg my butt tucks under repeatedly.
Training -- Thur 26/09/2013
High Bar Squat
2x10xBW
10x20kg
5x60kg
3x10x90kg -- Well, I think it was 3x10. I recorded it (will upload later), and have a sneaking suspicion that the first 2 sets might have been for 11 reps, because I can't count.
Deadlift
10x60kg
5x100kg
3x10x125kg -- PB. This is 15kg higher than my best 3x10 at the start of the year, which, in theory, suggests that my 1RM should be 15-20kg higher by the time I compete. Of course, only time will tell. Again, recorded these, and may discover that the reps are off (in this case, I suspect I may have only done 9 reps on the third set).
Calf Raise
10x300lb -- All the volume in the world.
Time was not on my side, so I didn't do any SGDLs or split squats. Oh well, still got an even workout in, and I'd dare say the session went well. This is generally the case when you get PBs without getting yourself into a rage or sniffing norse torque to get there.
2x10xBW
10x20kg
5x60kg
3x10x90kg -- Well, I think it was 3x10. I recorded it (will upload later), and have a sneaking suspicion that the first 2 sets might have been for 11 reps, because I can't count.
Deadlift
10x60kg
5x100kg
3x10x125kg -- PB. This is 15kg higher than my best 3x10 at the start of the year, which, in theory, suggests that my 1RM should be 15-20kg higher by the time I compete. Of course, only time will tell. Again, recorded these, and may discover that the reps are off (in this case, I suspect I may have only done 9 reps on the third set).
Calf Raise
10x300lb -- All the volume in the world.
Time was not on my side, so I didn't do any SGDLs or split squats. Oh well, still got an even workout in, and I'd dare say the session went well. This is generally the case when you get PBs without getting yourself into a rage or sniffing norse torque to get there.
Tuesday, September 24, 2013
Training -- 24/09/2013
BPA/RC
15xOrange/10xOrange
--/10xOrange
Bench Press
10x20kg
5x40kg
3x55kg
10x67.5kg
9x67.5kg
8x67.5kg -- Attempted a 9th rep, got it about 3/4 of the way up and ran out of gas.
Pull Ups/Board Press
6x2.5kg/10x67.5kg
6x2.5kg/9x67.5kg
Pull Ups/Incline DBBP
2x6x2.5kg/9x20kg
Fat Gripz Row
4x12x50kg
15xOrange/10xOrange
--/10xOrange
Bench Press
10x20kg
5x40kg
3x55kg
10x67.5kg
9x67.5kg
8x67.5kg -- Attempted a 9th rep, got it about 3/4 of the way up and ran out of gas.
Pull Ups/Board Press
6x2.5kg/10x67.5kg
6x2.5kg/9x67.5kg
Pull Ups/Incline DBBP
2x6x2.5kg/9x20kg
Fat Gripz Row
4x12x50kg
Monday, September 23, 2013
Training -- Mon 23/09/2013
Squats
10xBW
10x20kg
5x60kg
5x80kg
3x100kg
3x8x115kg -- My shin was much happier with me today than it was last week. There were a few occasions in which my weight shifted forwards and my shin let me know about it, but generally my body was agreeable. I decided to squat barefoot today. 5 months squatting in squat shoes has not been enough to make them feel better than squatting on flat ground. Looks like I'm going to be going shoes shopping before next competition. I don't think I'll go quite as cheap as the ballet shoe route, but I am thinking of getting some wrestling shoes, which I understand to be essentially the same as deadlift shoes except 1/3 of the price.
Pause Squats
3x5x90kg -- After careful consideration since last week's terrible squats and excellent deadlifts, I'm thinking Monday might be the better day for these.
RDL/Calf Raise
3x10x75kg/10x280lb
GHR/Calf Raise
3x8xGreen/10x280lb
10xBW
10x20kg
5x60kg
5x80kg
3x100kg
3x8x115kg -- My shin was much happier with me today than it was last week. There were a few occasions in which my weight shifted forwards and my shin let me know about it, but generally my body was agreeable. I decided to squat barefoot today. 5 months squatting in squat shoes has not been enough to make them feel better than squatting on flat ground. Looks like I'm going to be going shoes shopping before next competition. I don't think I'll go quite as cheap as the ballet shoe route, but I am thinking of getting some wrestling shoes, which I understand to be essentially the same as deadlift shoes except 1/3 of the price.
Pause Squats
3x5x90kg -- After careful consideration since last week's terrible squats and excellent deadlifts, I'm thinking Monday might be the better day for these.
RDL/Calf Raise
3x10x75kg/10x280lb
GHR/Calf Raise
3x8xGreen/10x280lb
Saturday, September 21, 2013
Training -- Sat 21/09/2013
Band Pull Apart/Rotator Cuff/Lower Traps
15xOrange/10xOrange/20"x1.25kg
Bench Press
10x20kg
5x40kg
3x55kg
3x10x65kg
L-Pull Up/CGBP
6xBW/10x15kg DB
6xBW/12x40kg BB
L-Pull Up/OHP
6xBW/20x20kg -- The saddest PB the world has ever seen: most reps with starting warm up weight
6xBW/12x22.5kg -- I use the heavy weights.
Up until now, I've always done L-Pull Ups with a bench underneath me, and rested my feet on the bench at the bottom. Today, for the first time, I did my L-Pull Ups with nothing but air underneath my feet. Abs felt it.
Cable Row
3x12x50kg
8+4x50kg
15xOrange/10xOrange/20"x1.25kg
Bench Press
10x20kg
5x40kg
3x55kg
3x10x65kg
L-Pull Up/CGBP
6xBW/10x15kg DB
6xBW/12x40kg BB
L-Pull Up/OHP
6xBW/20x20kg -- The saddest PB the world has ever seen: most reps with starting warm up weight
6xBW/12x22.5kg -- I use the heavy weights.
Up until now, I've always done L-Pull Ups with a bench underneath me, and rested my feet on the bench at the bottom. Today, for the first time, I did my L-Pull Ups with nothing but air underneath my feet. Abs felt it.
Cable Row
3x12x50kg
8+4x50kg
Friday, September 20, 2013
Training -- Thur 19/09/2013
High Bar Squats
10xBW
10x20kg
2x5x60kg
Left leg giving me grief below the knee. Kinda like anterior compartment syndrome, except pain is triggered by loads and positions rather than by cardiovascular overload. Did a lot of foam rolling -- in the area and all over my lower body -- made squats less painful, but was far from absolving the issue, so I stopped here.
Deadlift
10x60kg
5x100kg
3x10x120kg
Snatch-Grip Deadlift
2x10x70kg
10xBW
10x20kg
2x5x60kg
Left leg giving me grief below the knee. Kinda like anterior compartment syndrome, except pain is triggered by loads and positions rather than by cardiovascular overload. Did a lot of foam rolling -- in the area and all over my lower body -- made squats less painful, but was far from absolving the issue, so I stopped here.
Deadlift
10x60kg
5x100kg
3x10x120kg
Snatch-Grip Deadlift
2x10x70kg
Tuesday, September 17, 2013
Training -- Tue 17/09/2013
Band Pull Apart/Rotator Cuff/Lower Traps
15xOrange/10xOrange/20"x1.25kg
15xOrange/10x1/2Orange/--
Bench Press
10x20kg
5x40kg
3x10x62.5kg
Pull Ups/Board Press
2x6xBW/10x65kg
Pull Ups/Incline DBBP
2x6xBW/10x20kg
Fat Gripz Row
2x12x50kg
10x50kg
8x50kg
2x6x50kg
I've spent a lot of time over the weekend, Monday and today working on a critical literacy assignment. In the assignment, we take 3 texts which we've discussed in class and write a 700 word reflection (each) discussing our initial interpretation of the text, how our background affects our reading of the text, how class discussions challenged our reading of the text, and how the text could be used in a classroom. The 3 texts I've been working with are the Dove Real Beauty Sketches, "Reconstruction of an Event" by Glenda Adams, and "A Snake Down Under" by Glenda Adams. Previous years' students have submitted their reflections as a blog, so I'll see if I can do that. If not, I'll wait until after I get my results back, and then blog my reflections. Until then, here's a brief summary of what I have to say:
Dove Real Beauty Sketches: Aww, that's so sweet. I'm sorry, I must have had a slight muscle spasm, because what I actually wanted to do is punch you in the face.
Reconstruction of an Event: It took a lot of thinking just to have any idea of what to do with this one. While a lot of the texts we looked at in class had some very clear ideologies that they're either challenging or promoting, I'm not confident in any of the ways I can think of to interpret it. It did get me thinking about my own inferences about the split-narrative, though, as I considered who I imagined each narrative voice to be (given that the story is all in third person and the narrative voices do not overtly say anything about themselves).
A Snake Down Under: In my first reading of this text, I assumed that we're all too mature to be making naughty puns and calling it literature, so I went ahead and assumed that I was reading about Australian school girls and their interactions with slivering reptiles, not about penises attacking vaginas. I was wrong.
15xOrange/10xOrange/20"x1.25kg
15xOrange/10x1/2Orange/--
Bench Press
10x20kg
5x40kg
3x10x62.5kg
Pull Ups/Board Press
2x6xBW/10x65kg
Pull Ups/Incline DBBP
2x6xBW/10x20kg
Fat Gripz Row
2x12x50kg
10x50kg
8x50kg
2x6x50kg
I've spent a lot of time over the weekend, Monday and today working on a critical literacy assignment. In the assignment, we take 3 texts which we've discussed in class and write a 700 word reflection (each) discussing our initial interpretation of the text, how our background affects our reading of the text, how class discussions challenged our reading of the text, and how the text could be used in a classroom. The 3 texts I've been working with are the Dove Real Beauty Sketches, "Reconstruction of an Event" by Glenda Adams, and "A Snake Down Under" by Glenda Adams. Previous years' students have submitted their reflections as a blog, so I'll see if I can do that. If not, I'll wait until after I get my results back, and then blog my reflections. Until then, here's a brief summary of what I have to say:
Dove Real Beauty Sketches: Aww, that's so sweet. I'm sorry, I must have had a slight muscle spasm, because what I actually wanted to do is punch you in the face.
Reconstruction of an Event: It took a lot of thinking just to have any idea of what to do with this one. While a lot of the texts we looked at in class had some very clear ideologies that they're either challenging or promoting, I'm not confident in any of the ways I can think of to interpret it. It did get me thinking about my own inferences about the split-narrative, though, as I considered who I imagined each narrative voice to be (given that the story is all in third person and the narrative voices do not overtly say anything about themselves).
A Snake Down Under: In my first reading of this text, I assumed that we're all too mature to be making naughty puns and calling it literature, so I went ahead and assumed that I was reading about Australian school girls and their interactions with slivering reptiles, not about penises attacking vaginas. I was wrong.
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