Training -- Wed 30/07/2014

Bench Press/Pull Ups

10x20kg/10xBW
5x40kg/6xBW
3x10x60kg/6xBW -- I'm trialing benching on my toes, rather than on my heels. Legs felt shaky and far from stable. Not sure if performance was enhanced or not over all. But I'll be sticking with it for a while to see what difference it makes over a longer period. I'll need to film this sooner or later to see how pretzel-like I look.

CGBP/Pull Ups

2x6x60kg/6xBW

OHP/Cable Row

3x10x20kg/10x52kg

I did a few laps of suitcase walks with a 24kg kettlebell after this. Not sure on the distance or even keen to guess.

Training -- Mon 28/7/2014

Squats

10xCossack
20xBW
10x20kg
5x60kg
1x90kg
2x10x100kg
5x100kg -- That feel when the dodgy bar slips off your back.

Pause Squats

3x5x90kg

SLDL

3x6x90kg

Goodmorning

3x8x50kg -- I was going to do leg curls. Then I discovered that the gym had no leg curl machine.

Training -- Wed 23/07/2014

First day back in the gym after camp. I bailed out of the PL comp, because I wasn't feeling up to it and priorities left it in the backburner.

OHP/Pull Ups

10x20kg/10xBW
5x30kg/6xBW
3x5x40kg/6xBW

Push Press/Pull Ups

3x5x40kg/6xBW

Cable Crossover

3x10x14kg -- And this is what it means to be hardcore. Though I haven't done this exercise in years, I actually like it as a chest isolation exercise, because compared to bench press it adds like 30-45 degrees onto top-end ROM, allowing a fairly intense contraction in a position that's missed by literally every other chest exercise I can think of. I could feel my pecs going nuts at that moment of peak contraction in each rep.

Kettlebell Swing

10x12kg
10x16kg
3x10x20kg

Overhead Squat

3x10xBW -- Just holding a broomstick overhead.

Training -- Fri/Sat 12/07/2014

FRIDAY 11th

Bench Press

10x20kg
5x40kg
3x60kg
1x80kg
2x3x90kg
2x90kg

DB Shoulder Press/Pull Ups

3x10x12.5/10-8-8xBW

Cable Row

3x8x61kg

Rotator Cuff

3x8x5kg

SATURDAY 12th

Squats

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
3x100kg
1x120kg
1x130kg
1x140kg
1x147.5kg
1x150kg -- I was going to stop at 147.5kg and do a few sets there, but I figured why not add the extra bit of weight and see how I go. Good to know I'm still good to do 150kg, and felt I could have gone slightly heavier. Probably aim for 152.5kg in competition.

Deadlift

5x100kg
2x140kg
2x160kg
0x180kg -- Well that was disappointing.
1x160kg

Rack Pull -- Below knee

2x5x160kg

Training -- Thur 10/07/2014

Squats

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
3x100kg
2x120kg
1x130kg
3x3x140kg -- Theoretical 1RM from this is ~155kg, but I'm not expecting to actually achieve that when I do this novice meet in 10 days. I'm cramming as much training into this week as possible, as I'll be on camp from this Sunday to the following Friday.

Deadlift

5x100kg
2x140kg
2x160kg
2x170kg
1x180kg -- Started a second rep, but it barely came off the floor. I don't know how much of that was physical and how much was mental. Not quite the 2.5x180kg I managed back in November.

SLDL

3x8x100kg

Wed 10/07/2014

Bench Press/Pull Ups

10x20kg
5x40kg
3x60kg
1x75kg/10xBW
4x85kg/10xBW
3x3x85kg/10xBW

OHP/Cable Row

10x20kg
5x30kg/10x30kg
6x40kg/12x52kg
2x5x40kg/12x52kg

Rotator Cuff

2x8x5kg

Training -- Tue 09/07/2014

Squats

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
2x100kg
2x120kg
2x5x130kg
4x130kg -- Put some music on and it psyched me out rather than psyching me up.

Pause Squat

6x100kg

Squat Lockout

Walkout 10x140kg
10x160kg
10x170kg

Deadlifts

5x100kg
2x140kg
1x160kg
3x2x170kg -- Form felt ugly

Rack Pull -- Above knee, 1 notch lower than last time.

3x6x200kg -- Traps felt that.

Goodmorning

3x8x40kg

Training -- Mon 7/7/2014

7 + 7 = 14. Trufax.

Bench Press/Pull Ups

10x20kg
5x40kg/10xBW
3x60kg/8xBW
1x70kg/8xBW
4x5x80kg/8xBW
3+2x80kg/8xBW -- Spotter doing his thing on bench press. Total pull ups: 66

OHP/Cable Row

5x20kg
6x40kg/12x52kg
5x40kg/12x52kg
4x40kg/12x52kg

Training -- Sat 5/7/2014

Squats

2x10xBW
10x20kg
10x40kg
5x60kg
5x80kg
1x100kg
1x120kg
1x130kg
1x140kg
1x145kg
Walkouts:
15x160kg
10x180kg
Pause Squats:
3x100kg

Deadlift

5x100kg
2x140kg
1x160kg
2x170kg
Rack Pulls (above knee):
2x180kg
6x200kg -- Using straps

All this was after going bushwalking earlier in the day, with a run for the last little stretch.

Training -- Thur 4/7/2014

Bench Press/Pull Ups/Calf Raise

10x20kg/10xBW/--
5x40kg/8xBW/10x20kg
3x60kg/8xBW/10x60kg
1x80kg/8xBW/10x80kg
3x87.5kg/8xBW/10x80kg
2x2x87.5kg/8xBW/10x80kg -- I think there were combined issues of confidence and not getting properly in the groove with my bench press here.
5x80kg/8xBW/10x80kg
4x80kg/8xBW/10x80kg

OHP/BB Row

10x20kg/5x40kg
5x30kg/5x50kg
6x40kg/5x50kg
2x5x40kg/5x50kg

Training -- Wed 2/7/2014

Great session today. Or terrible session. One of the two.

The good: Solid heavy squats. Not sure if these were in PB territory (I'd have to go back to my logs from last year to check my best triple), but they were good. Ditched deadlifts and did knee-height rack pulls up to 200kg.

The bad: While my heavy squats felt good and there was no indication of trouble while doing them, immediately after the second work set my left knee felt like it had been sodomised without lube. This put a quick end to squatting today, and forced me to do rack pulls rather than deadlifts.

Squats

10xBW
10x20kg
5x60kg
5x90kg
3x110kg
1x130kg
2x3x137.5kg -- Felt good, but alas, felt horrible afterwards.
1x70kg -- Decided to see if my knee could handle a lighter load. It couldn't.

Rack Pulls

5x70kg
5x110kg
4x150kg
2x170kg
2x190kg
1x200kg -- I then stepped out of the rack and lowered the bar to the floor, effectively doing the eccentric portion of a 200kg deadlift.

My knee feels fine now. I have no idea whether it'll be good for heavy lifting on Saturday or not.