Bench Press
10x20kg
5x40kg
3x50kg
1x70kg
3x5x77kg
12x55kg
OHP
10x20kg
1x35kg
5x45kg
4x45kg
2x3x45kg
2x45kg -- These things happen when you've already done heavy benching on the day.
Pull Ups
5xBW
3x5x16.25kg
Barbell Row
4x10x50kg
7x50kg
10x30kg
Friday, May 31, 2013
Thursday, May 30, 2013
To Breathe or Not to Breathe
If you've been around fitness long enough, you've probably noticed a few different methods of breathing while exercising. If you haven't, then the thought probably hasn't crossed your mind yet that how you breathe matters. Fair enough -- it's not something you normally think about in every day life. That is, until you start reading about breathing, and then become acutely conscious of every single breath entering and leaving your body. Or is that just me right now?
There are four approaches to breathing that I'll be covering here.
The first is the casual, don't-think-about-it variety. This is best left for cardio. If you're activity is light enough for you to breathe through your nose without thinking about it, you don't need to think about it. Once cardio gets intense enough that you start breathing through your mouth...you still probably don't need to think about it, unless you have something like asthma (nasal breathing results in slower breathing due to smaller pathways; it also results in the inhaled air being warmer, cleaner and moister by the time it reaches the lungs, which is all relevant if cold, dirty, dry air is a problem). This variety of breathing tends to become more problematic when it comes to strength training.
If you have cardiovascular issues, the safe way to breathe during strength training is to inhale on the eccentric and exhale on the concentric. Due to the strenuous nature of strength training, people often need to be reminded to breathe, as momentary strenuous work and holding your breath tend to go together. The issue for people with cardiovascular issues, especially high blood pressure, is that strenuous activity increases blood pressure, and so does holding your breath. Put the two together and it might be time to say your goodbyes. Breathe fluently throughout the exercises, on the other hand, and you might live to fight another day. This is the most common method of breathing recommended in gyms (in my experience).
The Valsalva maneouvre is literally not for the faint of heart. This method of breathing makes use of the tendency to hold your breath under strenuous load. While it depends on the lift, the Valsalva maneouvre is generally performed by taking a deep breath and holding it before the lift begins, and either holding that breath until the rep is completed or exhaling only once you've passed the hardest point in the lift. This breathing pattern allows greater tightness in the trunk than breathing in on the eccentric and out on the concentric, making it ideal for maximal strength work, but it does spike blood pressure, so only use it if your health permits.
The last method I'll mention is to take the Valsalva maneouvre but hold the breath for more than one rep. This isn't just "not breathing" while you lift -- you're strategically inhaling deeply at the right time and holding it. I personally find this is best left for moderate weight, higher rep sets than max strength work, but your mileage may vary. Depending on the exercise, I'll often get 2-5 reps at a time out of a 10+ rep set while breathing this way. This is an extension of the Valsalva maneouvre, so if it's not safe for you to do Valsalva, it's not safe to do this.
There are four approaches to breathing that I'll be covering here.
The first is the casual, don't-think-about-it variety. This is best left for cardio. If you're activity is light enough for you to breathe through your nose without thinking about it, you don't need to think about it. Once cardio gets intense enough that you start breathing through your mouth...you still probably don't need to think about it, unless you have something like asthma (nasal breathing results in slower breathing due to smaller pathways; it also results in the inhaled air being warmer, cleaner and moister by the time it reaches the lungs, which is all relevant if cold, dirty, dry air is a problem). This variety of breathing tends to become more problematic when it comes to strength training.
If you have cardiovascular issues, the safe way to breathe during strength training is to inhale on the eccentric and exhale on the concentric. Due to the strenuous nature of strength training, people often need to be reminded to breathe, as momentary strenuous work and holding your breath tend to go together. The issue for people with cardiovascular issues, especially high blood pressure, is that strenuous activity increases blood pressure, and so does holding your breath. Put the two together and it might be time to say your goodbyes. Breathe fluently throughout the exercises, on the other hand, and you might live to fight another day. This is the most common method of breathing recommended in gyms (in my experience).
The Valsalva maneouvre is literally not for the faint of heart. This method of breathing makes use of the tendency to hold your breath under strenuous load. While it depends on the lift, the Valsalva maneouvre is generally performed by taking a deep breath and holding it before the lift begins, and either holding that breath until the rep is completed or exhaling only once you've passed the hardest point in the lift. This breathing pattern allows greater tightness in the trunk than breathing in on the eccentric and out on the concentric, making it ideal for maximal strength work, but it does spike blood pressure, so only use it if your health permits.
The last method I'll mention is to take the Valsalva maneouvre but hold the breath for more than one rep. This isn't just "not breathing" while you lift -- you're strategically inhaling deeply at the right time and holding it. I personally find this is best left for moderate weight, higher rep sets than max strength work, but your mileage may vary. Depending on the exercise, I'll often get 2-5 reps at a time out of a 10+ rep set while breathing this way. This is an extension of the Valsalva maneouvre, so if it's not safe for you to do Valsalva, it's not safe to do this.
Wednesday, May 29, 2013
Training -- Wed 29/05/2013
Front Squat
10xBW
10x20kg
5x40kg
3x60kg
3x75kg
2x1x90kg
Pause Squat
3x107.5kg
Deadlift
10x60kg
4x90kg
2x120kg
4x150kg
3x150kg -- Not the best I've ever done. Oh well. That's what training again next week is for.
OHP
10x20kg
3x10x30kg
Pull Ups
4x10xBW
Suitcase Walk/Plank/Bird-Dog
2x100mx10kg/45sec/5 -- I was demonstrating them, and then I just decided to go ahead and do them.
10xBW
10x20kg
5x40kg
3x60kg
3x75kg
2x1x90kg
Pause Squat
3x107.5kg
Deadlift
10x60kg
4x90kg
2x120kg
4x150kg
3x150kg -- Not the best I've ever done. Oh well. That's what training again next week is for.
OHP
10x20kg
3x10x30kg
Pull Ups
4x10xBW
Suitcase Walk/Plank/Bird-Dog
2x100mx10kg/45sec/5 -- I was demonstrating them, and then I just decided to go ahead and do them.
Tuesday, May 28, 2013
On Good vs Evil and Nice vs Mean
I've noticed something about people who describe themselves as "good" or "nice." This is, of course, a generalisation, but one that, in my experience, is very often true. What I've noticed is that when people call themselves good or nice, they are looking at the most devastating forms of evil and cruelty that they can comprehend, seeing an absence of that behaviour in themselves, and using that as evidence that they are, as they say, good or nice.
"I don't rape, torture or murder, so I'm a good person."
"I don't beat up women or say rude things all the time, so I'm a nice guy."
Before I became a Christian, I was the same. I was good and nice because of all the bad stuff I didn't do (and also in spite of the bad stuff I did do, which there was plenty of for me to ignore). But if that's how we define good or nice, then we aren't making a positive statement with that claim, we're making a negative statement. We aren't asserting anything that we are, we're only dismissing what we're not (or what we'd like to think we're not).
Let's be clear. Outside of morality, "good" implies positive function, not just the absence of dysfunction. When we use "good" as a moral stance, we elevate that above the amoral meaning of good, and so the moral definition of good becomes the positive presence of moral values and virtues, not just the absence of vices. Likewise, while "nice" doesn't carry as much power as good (and it isn't always nice to be good, nor is it always good to be nice), when we aren't applying the term to ourselves, nice generally means pleasant. A nice flavour is one that brings us pleasure, not just one that doesn't bring us disgust. In the same way, for someone's behaviour to be nice, they actually have to behave in such a way as to enhance the experiences of those around them, not simply avoid hurting people.
As it isn't said nearly often enough: the absence of a thousand vices does not account for a single virtue.
I see this all the time in people who describe themselves as good or nice. They judge themselves by the vices they don't have, rather than looking to virtues. Meanwhile, the people who are living out good morals and nice behaviours are the ones I never hear calling themselves good or nice.
"I don't rape, torture or murder, so I'm a good person."
"I don't beat up women or say rude things all the time, so I'm a nice guy."
Before I became a Christian, I was the same. I was good and nice because of all the bad stuff I didn't do (and also in spite of the bad stuff I did do, which there was plenty of for me to ignore). But if that's how we define good or nice, then we aren't making a positive statement with that claim, we're making a negative statement. We aren't asserting anything that we are, we're only dismissing what we're not (or what we'd like to think we're not).
Let's be clear. Outside of morality, "good" implies positive function, not just the absence of dysfunction. When we use "good" as a moral stance, we elevate that above the amoral meaning of good, and so the moral definition of good becomes the positive presence of moral values and virtues, not just the absence of vices. Likewise, while "nice" doesn't carry as much power as good (and it isn't always nice to be good, nor is it always good to be nice), when we aren't applying the term to ourselves, nice generally means pleasant. A nice flavour is one that brings us pleasure, not just one that doesn't bring us disgust. In the same way, for someone's behaviour to be nice, they actually have to behave in such a way as to enhance the experiences of those around them, not simply avoid hurting people.
As it isn't said nearly often enough: the absence of a thousand vices does not account for a single virtue.
I see this all the time in people who describe themselves as good or nice. They judge themselves by the vices they don't have, rather than looking to virtues. Meanwhile, the people who are living out good morals and nice behaviours are the ones I never hear calling themselves good or nice.
Saturday, May 25, 2013
Training -- Sat 25/05/2013
Squats
10xBW
10x20kg
5x50kg
3x80kg
3x100kg
3x5x122.5kg -- 3rd set, my belt popped off and fell to the floor on the third rep. Reracked, rebelted, finished.
10x107.5kg -- After this, I was pretty wiped out and didn't care anymore.
RDL
3x5x107.5kg -- I'm very confident I could have done more if my energy levels and care factor were still there.
Snatch
Since I didn't care enough to do any more of the work I was supposed to do, I decided to play around with something I haven't done in about 6 months. I did a bunch of hang snatches, a few full snatch and a few snatch high pulls in the 20-30kg range. I noticed that I can still hang snatch somewhat decently, but once the bar goes below my knees something is off that messes up the rest of the movement. If I ever decide to do some longterm work on the oly lifts again, rather than a random haphazard session just for the fun of it, I've got a good idea of where my technique will need some work.
10xBW
10x20kg
5x50kg
3x80kg
3x100kg
3x5x122.5kg -- 3rd set, my belt popped off and fell to the floor on the third rep. Reracked, rebelted, finished.
10x107.5kg -- After this, I was pretty wiped out and didn't care anymore.
RDL
3x5x107.5kg -- I'm very confident I could have done more if my energy levels and care factor were still there.
Snatch
Since I didn't care enough to do any more of the work I was supposed to do, I decided to play around with something I haven't done in about 6 months. I did a bunch of hang snatches, a few full snatch and a few snatch high pulls in the 20-30kg range. I noticed that I can still hang snatch somewhat decently, but once the bar goes below my knees something is off that messes up the rest of the movement. If I ever decide to do some longterm work on the oly lifts again, rather than a random haphazard session just for the fun of it, I've got a good idea of where my technique will need some work.
Friday, May 24, 2013
Training -- Fri 25/05/2013
Incline Bench Press
10x20kg
5x35kg
2x10x45kg
OHP
10x20kg
1x35kg
2x5x45kg
2x3x45kg
1x45kg
Push Press
2x5x45kg
Pull Ups
8xBW
6x16.25kg
2x4x16.25kg
5x16.25kg
Barbell Row
5x10x45kg
Cable Row
30x30kg
10x20kg
5x35kg
2x10x45kg
OHP
10x20kg
1x35kg
2x5x45kg
2x3x45kg
1x45kg
Push Press
2x5x45kg
Pull Ups
8xBW
6x16.25kg
2x4x16.25kg
5x16.25kg
Barbell Row
5x10x45kg
Cable Row
30x30kg
Wednesday, May 22, 2013
Training -- Wed 22/05/2013
Front Squats
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x87.5kg -- First set felt surprisingly easy. These shoes must be doing something after all :D Second set felt harder, probably because I was expecting it to be easy.
Pause Squats
3x5x105kg
Deadlift
10x70kg
4x100kg
2x130kg
3x5x147.5kg
10x107.5kg
Suitcase Walk/GHR/Calf Raise
3x50mx35kg/6xGreen/16x240lb
Decline Sit Up/Hyperextension
2x8xBW/10xBW
Youtube's still playing silly-buggers with me, so can't embed atm, but here's my first sets of front and paused squats from today: http://youtu.be/vR4WQOrV7ug
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x87.5kg -- First set felt surprisingly easy. These shoes must be doing something after all :D Second set felt harder, probably because I was expecting it to be easy.
Pause Squats
3x5x105kg
Deadlift
10x70kg
4x100kg
2x130kg
3x5x147.5kg
10x107.5kg
Suitcase Walk/GHR/Calf Raise
3x50mx35kg/6xGreen/16x240lb
Decline Sit Up/Hyperextension
2x8xBW/10xBW
Youtube's still playing silly-buggers with me, so can't embed atm, but here's my first sets of front and paused squats from today: http://youtu.be/vR4WQOrV7ug
Tuesday, May 21, 2013
Training -- Tue 21/05/2013
Bench Press
10x20kg
5x40kg
3x60kg
3x5x76kg -- My technique was the best it's been since competition. Feels good to be getting back into the groove of things.
10x55kg
CGBP
2x12x45kg
OHP
3x10x27.5kg
Pull Ups
5x8xBW -- Superset with CGBP/OHP. First 2 sets with a standard pronated grip, sets 3-5 with a wide hammer grip.
Cable Row
5x10x50kg
10x20kg
5x40kg
3x60kg
3x5x76kg -- My technique was the best it's been since competition. Feels good to be getting back into the groove of things.
10x55kg
CGBP
2x12x45kg
OHP
3x10x27.5kg
Pull Ups
5x8xBW -- Superset with CGBP/OHP. First 2 sets with a standard pronated grip, sets 3-5 with a wide hammer grip.
Cable Row
5x10x50kg
Monday, May 20, 2013
Dat Dere Biceps
It's everyone's favourite muscle group. The biceps (strictly, biceps brachii; you also have biceps on your legs) are funny muscles. They have two origins, giving them a long head and a short head up at the shoulder, and an insertion down onto the forearm. Specifically, the long head travels through a sheath in the front of the shoulder then attaches back into the glenoid tubercle, the short head attaches onto the coracoid process, and the distal end attaches onto the proximal end of the radius. Here are some pictures to point out where the thingamjigs attach to the doohickeys.
Now that I've turned you into a braindead mullet with that anatomy lesson, here are the implications for the above information:
1) The origins of biceps are on the scapulae, so, while they aren't very good at it, the biceps are involved in shoulder flexion.
2) The insertion is on the forearm bone that likes to rotate. Specifically, the biceps are an important muscle in supination.
When it comes to exercise, this tells us that when we do curls (for the gurls), a supinated grip will create a greater peak contraction than a neutral of pronated grip (these grips, in turn, cause other elbow flexors to get a good workout; this isn't a bad thing). Moving from neutral or even pronated throughout the ROM might (on paper) be even better, although that hasn't been my personal experience. Keeping the shoulders slightly flexed throughout the ROM will also allow a greater contraction.
This also means that, while pull ups and rows are great compound exercises that work the biceps, some form of isolation exercise would be good to polish things off, because pull ups use a pronated grip and move the shoulder into extension rather than maintaining flexion.
Use this information dump wisely. Goodnight.
Saturday, May 18, 2013
Training -- 18/05/2013
Squats
10xBW
10x20kg
5x60kg
3x80kg
3x100kg
3x5x120kg
12x105kg -- I started the set and realised that I couldn't remember whether I'd put the 2.5kg plates on each side, so I made myself do an extra 2 reps just in case.
RDL
3x6x105kg
Calf Raise/Decline Sit Up/Side Raises
2x10x360lb/6x5kg/10xBW
16x260lb/6x5kg/10xBW
I filmed the second set of 5 squats and the third set of RDLs, but my camera's in the car, and I'm going out again soon, so I'll upload them later.
Update
For some reason, blogger is pretending that I don't have a youtube account and making it impossible for me to properly post the videos here, so I'll just have to make do with links. The squats look high, which I'm not pleased about. The RDLs are cause for some laughter. Enjoy.
Squats 5x120kg
RDL 6x105kg
10xBW
10x20kg
5x60kg
3x80kg
3x100kg
3x5x120kg
12x105kg -- I started the set and realised that I couldn't remember whether I'd put the 2.5kg plates on each side, so I made myself do an extra 2 reps just in case.
RDL
3x6x105kg
Calf Raise/Decline Sit Up/Side Raises
2x10x360lb/6x5kg/10xBW
16x260lb/6x5kg/10xBW
I filmed the second set of 5 squats and the third set of RDLs, but my camera's in the car, and I'm going out again soon, so I'll upload them later.
Update
For some reason, blogger is pretending that I don't have a youtube account and making it impossible for me to properly post the videos here, so I'll just have to make do with links. The squats look high, which I'm not pleased about. The RDLs are cause for some laughter. Enjoy.
Squats 5x120kg
RDL 6x105kg
Friday, May 17, 2013
Training -- Fri 17/05/2013
Incline Bench Press
10x20kg
2x10x45kg
OHP
10x20kg
1x35kg
3x5x44kg
Push Press
5x47.5kg
4x47.5kg -- Bar got overhead on attempted 5th rep, but no lockout.
5x47.5kg -- Because I missed a rep on the second set, I decided I had to do a third set.
Pull Ups
8xBW
3x5x16.5kg
Barbell Row
5x10x40kg -- Took a few pointers on how to take the load out of my lower back and put a plate under each side of the bar to bolster it up.
I bought some lifting shoes today. Now I can show off my new fancy high heels.
10x20kg
2x10x45kg
OHP
10x20kg
1x35kg
3x5x44kg
Push Press
5x47.5kg
4x47.5kg -- Bar got overhead on attempted 5th rep, but no lockout.
5x47.5kg -- Because I missed a rep on the second set, I decided I had to do a third set.
Pull Ups
8xBW
3x5x16.5kg
Barbell Row
5x10x40kg -- Took a few pointers on how to take the load out of my lower back and put a plate under each side of the bar to bolster it up.
I bought some lifting shoes today. Now I can show off my new fancy high heels.
Wednesday, May 15, 2013
Training -- Wed 15/05/2013
Front Squats
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x85kg
Pause Squats
3x5x100kg
Deadlift
10x60kg
6x80kg
4x100kg
2x120kg
3x5x145kg
10x105kg
GHR/Suitcase Walk/Calf Raise
3x5xGreen/50mx32kg/21x200lb
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x85kg
Pause Squats
3x5x100kg
Deadlift
10x60kg
6x80kg
4x100kg
2x120kg
3x5x145kg
10x105kg
GHR/Suitcase Walk/Calf Raise
3x5xGreen/50mx32kg/21x200lb
Tuesday, May 14, 2013
Training -- Tue 14/05/2013
Bench Press
10x20kg
5x40kg
3x60kg
2x5x75kg
2x4x75kg -- Missed the 5th rep on what would have been my 3rd set of 5, so did another set of 75kg.
10x50kg
CGBP
2x12x40kg
OHP
3x10x25kg
Pull Ups
5x8xBW -- In supersets with CGBP and OHP.
Seated Row
5x10x45kg
10x20kg
5x40kg
3x60kg
2x5x75kg
2x4x75kg -- Missed the 5th rep on what would have been my 3rd set of 5, so did another set of 75kg.
10x50kg
CGBP
2x12x40kg
OHP
3x10x25kg
Pull Ups
5x8xBW -- In supersets with CGBP and OHP.
Seated Row
5x10x45kg
Saturday, May 11, 2013
Training -- 11/05/2013
Squats
10xBW
10x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x5x117.5kg
10x102.5kg
RDL
3x6x102.5kg
GHR/Calf Raise/Decline Sit Up
3x3xGreen/10x360lb/5x5kg
10xBW
10x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x5x117.5kg
10x102.5kg
RDL
3x6x102.5kg
GHR/Calf Raise/Decline Sit Up
3x3xGreen/10x360lb/5x5kg
The Health Spectrum
When we think about health, we tend to think mostly of physical health, and of the absence of impairment. It's perhaps more useful, however, to think of health as not just the absence of impairment, but also the presence of positive function, across the physical, intellectual, emotional, social, spiritual and environmental health dimensions. In fact, this is how the World Health Organisation defines health: "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity" [1]. The other important thing to recognise about health is that it's dynamic. The health you're born with is not the health you will have for the rest of your life, and the health you have today may not be the health you have tomorrow (eg illness, injury and heartbreak are all immediate damages to your health status). Here's another example of life events suddenly changing one's health status:
There are three major categories of factors that influence our behaviours, which in turn influence our health status. These are predisposing, enabling and reinforcing factors. Predisposing factors are generally knowledge, values and life experience that push you in the direction of your behaviour. Enabling factors are generally external issues that either allow a behaviour or prevent it (such as access to information or facilities -- I can drink cleanish water because I have access to fresh water systems; I can't be Spider-Man because I don't have access to radioactive spiders), however some internal issues such as self-efficacy are also considered enabling factors (I'd probably class these more as reinforcing than enabling, but there is an overlap, so whatever). Reinforcing factors are primarily the attitudes and actions of those around us. If your network encourages and supports a behaviour, they'll also reinforce it; if they discourage a behaviour, they'll reinforce not participating in it.
Taking into account health behaviours (positive and negative -- most behaviours I can think of are one or the other or a combination of the two, rather than neutral) across the six health dimensions as well as things we can't control (eg you don't normally get a say in whether or not you have spina bifida), we can then place ourselves on a continuum ranging from dead or permanent serious infirmity, through to optimal health, with almost all of us being somewhere between those two extremes at any given time. From there, we have the opportunity to improve our health status by modifying our behaviours...if we have the intention and ability to do so.
There are three major categories of factors that influence our behaviours, which in turn influence our health status. These are predisposing, enabling and reinforcing factors. Predisposing factors are generally knowledge, values and life experience that push you in the direction of your behaviour. Enabling factors are generally external issues that either allow a behaviour or prevent it (such as access to information or facilities -- I can drink cleanish water because I have access to fresh water systems; I can't be Spider-Man because I don't have access to radioactive spiders), however some internal issues such as self-efficacy are also considered enabling factors (I'd probably class these more as reinforcing than enabling, but there is an overlap, so whatever). Reinforcing factors are primarily the attitudes and actions of those around us. If your network encourages and supports a behaviour, they'll also reinforce it; if they discourage a behaviour, they'll reinforce not participating in it.
Taking into account health behaviours (positive and negative -- most behaviours I can think of are one or the other or a combination of the two, rather than neutral) across the six health dimensions as well as things we can't control (eg you don't normally get a say in whether or not you have spina bifida), we can then place ourselves on a continuum ranging from dead or permanent serious infirmity, through to optimal health, with almost all of us being somewhere between those two extremes at any given time. From there, we have the opportunity to improve our health status by modifying our behaviours...if we have the intention and ability to do so.
Friday, May 10, 2013
Training -- Fri 10/05/2013
Incline Bench Press
10x20kg
2x10x42.5kg
OHP
10x20kg
3x5x43kg
Push Press
2x5x45kg
Pull Ups
8xBW
3x4x16.5kg
Seated Row
5x10x50kg -- This here is a sign that my strength and energy is finally coming back post-comp. I like it when that happens.
10x20kg
2x10x42.5kg
OHP
10x20kg
3x5x43kg
Push Press
2x5x45kg
Pull Ups
8xBW
3x4x16.5kg
Seated Row
5x10x50kg -- This here is a sign that my strength and energy is finally coming back post-comp. I like it when that happens.
Wednesday, May 8, 2013
Training -- Tue 07/05/2013 and Wed 08/05/2013
Tuesday
Bench Press
2x10x20kg
5x40kg
3x60kg
3x5x72.5kg
10x50kg
CGBP
2x10x40kg
OHP
3x10x22.5kg
Pull Ups
4x8xBW
Rows
6x10x40kg
Wednesday
Front Squat
10xBW
10x20kg
5x40kg
3x60kg
3x70kg
2x3x82.5kg
Pause Squat
3x5x95kg
Deadlift
10x60kg
6x80kg
4x100kg
2x120kg
3x5x142.5kg
10x102.5kg -- Straps, tng
Suitcase Walk/GHR/Calf Raise
3x25mx37kg/3xGreen/18x220lb
Bench Press
2x10x20kg
5x40kg
3x60kg
3x5x72.5kg
10x50kg
CGBP
2x10x40kg
OHP
3x10x22.5kg
Pull Ups
4x8xBW
Rows
6x10x40kg
Wednesday
Front Squat
10xBW
10x20kg
5x40kg
3x60kg
3x70kg
2x3x82.5kg
Pause Squat
3x5x95kg
Deadlift
10x60kg
6x80kg
4x100kg
2x120kg
3x5x142.5kg
10x102.5kg -- Straps, tng
Suitcase Walk/GHR/Calf Raise
3x25mx37kg/3xGreen/18x220lb
Saturday, May 4, 2013
Training -- Sat 04/05/2013
Squats
10xBW
10x20kg
5x60kg
3x80kg
3x100kg
3x5x115kg
10x100kg
RDL
3x6x100kg
Farmer's Walk/Calf Raise/Decline Sit Ups
2x100mx37kg/18x220lb/8
10xBW
10x20kg
5x60kg
3x80kg
3x100kg
3x5x115kg
10x100kg
RDL
3x6x100kg
Farmer's Walk/Calf Raise/Decline Sit Ups
2x100mx37kg/18x220lb/8
Friday, May 3, 2013
Training -- Fri 03/05/2013
Incline Bench Press
10x20kg
2x10x40kg
OHP
10x20kg
3x5x42kg
Push Press
2x5x42kg
Pull Ups
8xBW
3x5x15kg
Seated Row
4x10x40kg
10x20kg
2x10x40kg
OHP
10x20kg
3x5x42kg
Push Press
2x5x42kg
Pull Ups
8xBW
3x5x15kg
Seated Row
4x10x40kg
Thursday, May 2, 2013
Video From Competition
Here's a video of my best lifts on the day.
Squat 142.5kg
Bench Press 92.5kg
Deadlift 177.5kg
Total 412.5kg
Bodyweight 67.5kg
Wilks 318.0375
Wednesday, May 1, 2013
Training -- Wed 01/05/2013
Front Squat
10xBW
10x20kg
5x40kg
3x60kg
3x70kg
2x3x80kg
Paused Squats
3x5x90kg
Deadlift
10x60kg
6x80kg
4x100kg
2x120kg
3x5x140kg
10x100kg -- Straps, tng
10xBW
10x20kg
5x40kg
3x60kg
3x70kg
2x3x80kg
Paused Squats
3x5x90kg
Deadlift
10x60kg
6x80kg
4x100kg
2x120kg
3x5x140kg
10x100kg -- Straps, tng
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