agree with the other guys top effort there!

deffo good work there :]

27/05/2008 DE Upper

Bench

52.5kg - 8 sets - 60 second rest

Shoulder Press

Bar x 20
40kg x 5
50kg x 5
55kg x 5
60kg x 5
65kg x 3 PB

Rope pulldowns

Pin set at 8 x 6, 10, 10

Face Pulls

15kg x 20
15kg x 15
15kg x 15

Discussion: Wasn't expecting to lift today as its the missus' b'day and i've had an exam but sneaked in a good session while she was studying. Solid benching with reduced rest period plus an additional 2 sets and a good 2.5kg for 3 added to Shoulder press. Quite surprised as my nutrition today has been lacking somewhat. Rope pulldowns instead of CGBP has both benches where taken and i couldn't be bothered to wait around. Now i'll take a leaf out of Alex's book and do some HIIT shagging

LOL HIT Shagging!

Good work on the Shoulder PB!!

I'll have to weigh myself tonight aswell, haven't done it in 2 weeks. For the first time in 2 1/2 years i'll be hoping ive dropped a few pounds to below 90kg and then i'll try and maintain it.

28/05/2008 DE Lower

Squat

90kg x 3 - 6 sets - 90 second rest

Pin Squat

100kg x 3 - 5 sets

SLDL

60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3 PB

Discussion - Good session, PB on SLDL First time doing pin squats, won't be continuing them though as the gym i'll be using when i return for summer holiday doesn't have a cage with pins. Joints aching a bit more then usual so i'll definately looking into some joint care type supplement. Any recommendations guys?

30/05/2008 ME Upper

Bench

Bar x 20
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 2
90kg x 1

CGBP

50kg x 3
60kg x 3
70kg x 3
82.5kg x 2 (PB)

Shoulder Press Machine

8th pin x 10 x 3

Discussion

Poor session on the bench - head just wasn't in it tonight. PB was a right struggle but at least some positives to be drawn from tonights session. On a side note - i was shown how to bridge on the bench and how to properly squat, powerlifter style by an female ex powerlifter who now competes in Masters weightlifting...bonus! Something for me to try out on Sunday.

A bit of good coaching like that should help a lot mate. Once you get your arch sorted out & set up so you keep nice & tight on the bench your benching should improve a lot.

01/06/2008 ME Lower + Squat form work

Deadlift

Bar x 20
RDL with bar x 20
70kg x 5
120kg x 5
120kg x 5
160kg x 3
180kg x 3
215kg x 1 (Massive PB)

Squat form

Mixture of weights from 40kg - 80kg. Concentrating on proper competition technique, probably the strictest squats i've ever done. I widened my stance a little and made sure i 'sat down' more, ROM was shortened and in theory i should see a small increase on the squat once i get it bang on (which i intend to next week)

Discussion

I made a major fuck up on the deadlift mathematically. I'm so accustomed to increments in 20's and 10's so when i was forced to use 25's i got mixed up. I'll be honest and say i thought i was lifting 205kg when in fact it turns out i was lifting 215...nice surprise. Whats funny is i kept beating myself up about it because in my head i had it in me to lift 210kg after my last deadlifting session so when i failed at 210kg (actually 220kg) i was so angry with myself. Got home and did a double check of the weight lifted and then it dawned on me that i lifted 215kg. Funny old day. I'll be dropping both ME days next week in favour of improving benching/squat technique. The week after that will see a change in routine and the start of a supplement plan.

Total as of 01/06/2008:- 482.5kg
Weight needed:- 37.5kg (-15kg lol)

That's the best, it's just mind over matter at the end of the day!

Psych Factor prevails

Canuck PT wrote:That's the best, it's just mind over matter at the end of the day!

Psych Factor prevails

Gota agree with this...if you think less of the weight more of visualise doing it...it does bloody work wonders!

Well done on the PB!

Awesome PB mate.

03/06/2008 Upper

Scratched the sesh as i only got 15mins with the weights. Damn desk person didn't bother to tell me it was closing for 'athlete training'. Will do a re-run on Fri/Sat. I was looking forward to it aswell to try out new set up on the bench
Don't ask why i bothered to write this btw lol

Worst when the gym peeps never stay open

04/06/2008 DE Lower + Bench set up

Squats

90kg for 3 reps x 10 sets, 60 seconds rest. Done to what i believed was competition depth.

Deadlift

100kg for 3 reps x 6 sets, 60-90 sec rest.
Final set - static hold for 20 seconds.

Bench set-up

I managed a good set up for 30-40% of my attempts. Still need a little time to get used to 'setting up' and hopefully an improved bridge will come with time. Will try it with weight on Friday.

Discussion: Happy with tonights sesh, had a shit bench to work with so hopefully come Friday i'll get my hands on the good one. Squats and Deads were nice and easy.

Good work, lot of people on the 10x3's

are they sets to failure? how long rests?

60-90 sec rest.
I was using 50% of 1rm and concentrating on a slow negative and explosive power out of the hole. Not to failure, i save anything like that till the heavy days.

06/06/2008 - ME Upper + Bench Set-up

Bench set-up

Noticeable improvement over last time which im happy with. Think i've found my best approach, as in using as little energy as possible to get into position.
Added weight up to 90kg - but set up wasn't great for 90kg and i rushed it a bit. Went down to 70kg and my set-up was perfect for 3 reps. Just got to concentrate and things will fall into place at higher weights.

Shoulder Press

50kg x 5
60kg x 5
65kg x 5 Volume PB (+2 reps)

CGPB

40kg x 5
50kg x 5
60kg x 5
70kg x 3 - wrist didn't feel right due to poor form on my part, terminated any further work

Rope Pulldown

2 sets @ Pin 6/7

Face Pulls

15kg x 20
15kg x 15
20kg x 10

Discussion

Pleased with overall progress on the bench, like i said its a case of concentrating and bringing all the parts together for the heavier lifts. Shoulder press is continually on the up which is good although my wrists suffered today and as a result so did CGBP. Rope pulldowns to counter this.
Going home tomorrow evening and back to my fav gym on Sunday, weights always feel that little bit heavier at home for some reason so we'll see if thats the case come Sunday.

08/06/2008 ME Upper

Squat

Bar x 20
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3 - Belt on
180kg x 1/2 - Had to step foward at the top as my form was off due to ripping my shorts lol

Rack Deadlift

60kg x 5
100kg x 5
120kg x 3
140kg x 3
150kg x 3
160kg x 3
180kg x 5
190kg x 3 PB

Discussion

Went for a 180kg PB. The negative was fine and as i was powering out of the hole my shorts ripped.
Lost all the tightness and was thrown foward slightly. Got the weight up but had to kind of fall into the rack to unrack it so twas a messy finish. I'm confident that with loose fitting trowsers/baggier shorts i will have 180kg. +10kg on RAck deads which is a good.
Sidenote:- Started CEE and Beta Alanine supplementation today.

Top effort there mate,well done on the PB!

Well done on the PB Nick

10/06/2008 DE/Light Upper

Bench

55kg for 6 sets of 3 reps - 90 seconds rest (+2.5kg)

CGBP (Elbows tucked)

50kg 5x5

Shoulder Press

50kg 3x5

Facepulls

15kg x 15
15kg x 15
20kg x 15

Discussion

Bench set-up has increased in efficiency meaning less time getting into position and more energy for the weight. Pleased with my progress in this area. As a result benching was nice and comfortable. Light pressing and facepulls to round the session off. Bought some really loose tracksuit bottoms for squatting in today so heres hoping no more rips.

11/06/2008 DE/Light Lower

Squats

95kg for 6 sets of 3 reps (+2.5kg)

Deadlifts

110kg for 6 sets of 3 reps (+10kg)

Box Squats

60kg x 5
80kg for 4 sets of 3 reps

Discussion

Good session, squatting form is sound now. Decided to drop power cleans in favour of box squats for a change. Just a nice, pleasant session, nothing else to say.

Good work fella!