Monday
Box Squat 3x3 165kg
B1 Speed Deadlifts 3x2@65% 140kg
B2 Walking Dumbell Lunge 3x8/side 10kg
D1 Reverse Crunch 3x12
D2 Prone Bridge 3x30sec
Notes:
Tuesday
Bench Press 3x3 120kg
B1 Neutral Grip Inc DB Press 3x10 22kg
B2 Seated Cable Row 4x10 50kg
C1 Prone Trap Raise 3x12 3kg
C2 Side Lying External Rotations 3x12/side 4kg
Side Bridge 3x30sec
Wednesday
A1 O/A DB Push Press 3x6/side 28kg
A2 Close Grip Chin 3x6 15kg
B1 Push Up 3x8
B2 O/A DB Row 3x7 30kg
C1 Kneeling Cable Ext Rotation 3x12 11.25 on pulley
C2 Side Bridge 3x30/side
Was away for work on Friday so couldnt go to gym. Not too worried as this is a lesser week. No cardio on Saturday.
Saturday, December 3, 2011
Saturday, November 26, 2011
Monday
Box Squat 8x3 155kg w/ belt
Speed Deadlifts(nobelt) 6x2 @ 130kg
Walking Dumbell Lunge 4x8/side of 18kg.
was busy and forgot to do core when I got home.
Tuesday
Bench Press 8x2 - 4 sets 110kg, 4 sets 115kg.
B1 Neutral Grip Inc DB Press 3x10 of 22kg
B2 Machine hammer Row 4x10 60kg
Used different grips at different heights. Surprised at how different this made them.
C1 Prone Trap Raise 3x12 3kg
C2 Side Lying External Rotations 3x12/side 4kg
Side Bridge 3x30sec
Wednesday
Front Squat 6x6 80kg
B1 Rack Pull from knees 4x6 110kg
B2 DB Bulg Split Squat 4x6/side 24kg
D1 Pull Through 3x10 43.75
D2 Reverse Crunch 3x12
My book is still at work so these are from memory. I am still in love with the reverse crunch.
Friday
My shoulder has been a bit sore this week. Not the same pain as from week 1, more in the traps. I think I leaned on it wrong last weekend.
A1 O/A DB Push Press with fat grips 6x6/side 28kg.
The first set was a bit sore, but felt fine after that.
A2 Close Grip Chin 4x6 3sets of 15kg, 1 set of 10kg could only do 4.
B1 Push Up 4x10
I forgot to take my bands so these were just push ups. I hold on to dumbells because I cant do a normal push up due to my wrist.
B2 O/A DB Row 4x8 28kg
C1 Kneeling Cable Ext Rotation 2x12 11.25
C2 Side Bridge 2x30/side
Another good week I felt. Only thing I was a bit disappointed with was chins, faded pretty quickly.
Box Squat 8x3 155kg w/ belt
Speed Deadlifts(nobelt) 6x2 @ 130kg
Walking Dumbell Lunge 4x8/side of 18kg.
was busy and forgot to do core when I got home.
Tuesday
Bench Press 8x2 - 4 sets 110kg, 4 sets 115kg.
B1 Neutral Grip Inc DB Press 3x10 of 22kg
B2 Machine hammer Row 4x10 60kg
Used different grips at different heights. Surprised at how different this made them.
C1 Prone Trap Raise 3x12 3kg
C2 Side Lying External Rotations 3x12/side 4kg
Side Bridge 3x30sec
Wednesday
Front Squat 6x6 80kg
B1 Rack Pull from knees 4x6 110kg
B2 DB Bulg Split Squat 4x6/side 24kg
D1 Pull Through 3x10 43.75
D2 Reverse Crunch 3x12
My book is still at work so these are from memory. I am still in love with the reverse crunch.
Friday
My shoulder has been a bit sore this week. Not the same pain as from week 1, more in the traps. I think I leaned on it wrong last weekend.
A1 O/A DB Push Press with fat grips 6x6/side 28kg.
The first set was a bit sore, but felt fine after that.
A2 Close Grip Chin 4x6 3sets of 15kg, 1 set of 10kg could only do 4.
B1 Push Up 4x10
I forgot to take my bands so these were just push ups. I hold on to dumbells because I cant do a normal push up due to my wrist.
B2 O/A DB Row 4x8 28kg
C1 Kneeling Cable Ext Rotation 2x12 11.25
C2 Side Bridge 2x30/side
Another good week I felt. Only thing I was a bit disappointed with was chins, faded pretty quickly.
Sunday, November 20, 2011
week 2 part 2
Wednesday
Front Squat 4x6 of 80kg.
B1 Rack Pull from knees 4x6 135kg
B2 DB Bulg Split Squat 3x6/side 22kg
Again,I superset these to save time.
D1 Pull Through 3x10 with 41.25on pulleys.
D2 Reverse Crunch 3x12
Friday
A1 O/A DB Push Press(FG) 2x6/side 30kg, 2 sets of 28kg
A2 Close Grip Chin 3x6 +15kg
B1 Push Up 3x12
B2 O/A DB Row(FG) 3x7 28kg
C1 Kneeling Cable Ext Rotation 3x12 8.75 on the cables
C2 Side Bridge 3x30/side
the side bridges are still super hard for 30sec. I think I might start adding a small band to the push ups.
Wasnt very good with my diet this week. Had pizza on Wednesday night, because I got home late from work. Had fish and chips last night because I was at the soccer.
Front Squat 4x6 of 80kg.
B1 Rack Pull from knees 4x6 135kg
B2 DB Bulg Split Squat 3x6/side 22kg
Again,I superset these to save time.
D1 Pull Through 3x10 with 41.25on pulleys.
D2 Reverse Crunch 3x12
Friday
A1 O/A DB Push Press(FG) 2x6/side 30kg, 2 sets of 28kg
A2 Close Grip Chin 3x6 +15kg
B1 Push Up 3x12
B2 O/A DB Row(FG) 3x7 28kg
C1 Kneeling Cable Ext Rotation 3x12 8.75 on the cables
C2 Side Bridge 3x30/side
the side bridges are still super hard for 30sec. I think I might start adding a small band to the push ups.
Wasnt very good with my diet this week. Had pizza on Wednesday night, because I got home late from work. Had fish and chips last night because I was at the soccer.
Tuesday, November 15, 2011
Midway through week 2
Monday
Box Squat 4x4 150kg.
Only the 3rd set of these felt good, the rest felt loose and all over the place. These were wearing knee sleeves, belt and shoes.
B1 Speed Deadlifts 6x2 @ 125kg.
B1 Walking Dumbell Lunge 3x8/side with 18kg
Did 6 sets which I was happy with and still had time to do core stuff in my lunchtime.
D1 Reverse Crunch 3x12
D2 Prone Bridge 3x30sec
Tuesday
Bench Press 4x4 110kg.
Felt good and got all 4 sets out. No shoulder problems.
B1 Neutral Grip Inc DB Press 3x9 18kg (with fat gripz)
B2 Seated Hammer Machine Row 4x9 60kg
Went up a dumbell with inc press and dropped a bit with the row. I tried different grips and found that the lower the seat was the harder the row was.
C1 Prone Trap Raise 3x12
C2 Side Lying External Rotations 3x12/side
Both with 3kg. I think I could go 4kg with the external rotations, but the trap raise is a struggle at rep 12.
Side Bridge 3x30sec
Did these at home after work.
Box Squat 4x4 150kg.
Only the 3rd set of these felt good, the rest felt loose and all over the place. These were wearing knee sleeves, belt and shoes.
B1 Speed Deadlifts 6x2 @ 125kg.
B1 Walking Dumbell Lunge 3x8/side with 18kg
Did 6 sets which I was happy with and still had time to do core stuff in my lunchtime.
D1 Reverse Crunch 3x12
D2 Prone Bridge 3x30sec
Tuesday
Bench Press 4x4 110kg.
Felt good and got all 4 sets out. No shoulder problems.
B1 Neutral Grip Inc DB Press 3x9 18kg (with fat gripz)
B2 Seated Hammer Machine Row 4x9 60kg
Went up a dumbell with inc press and dropped a bit with the row. I tried different grips and found that the lower the seat was the harder the row was.
C1 Prone Trap Raise 3x12
C2 Side Lying External Rotations 3x12/side
Both with 3kg. I think I could go 4kg with the external rotations, but the trap raise is a struggle at rep 12.
Side Bridge 3x30sec
Did these at home after work.
Saturday, November 12, 2011
Week 1
I left my log book at work, so cant remember all the weights exactly, but
Monday:
Box Squat 5x4
From memory I think I did 150kg. Was pretty happy with this.(was actually 140kg)
B1 Speed Deadlifts 4x2 @ 50% - 120kg
B2 Walking Dumbell Lunge 2x8/side 16kg(I think)
Due to spotting a friend and only having an hour for lunch didnt get through all of these, but felt reasonably productive anyway.
D1 Reverse Crunch 3x12
D2 Prone Bridge 3x30sec
Did these at home in the afternoon and was sweating by the time I finished them.
Tuesday:
Bench Press 5x4 Did 110kg for the first couple of sets and dropped to 105kg. These felt good, felt like my technique was tight, and my shoulder didnt feel weak like it did last week.
B1 Neutral Grip Inc DB Press 3x10 16kg
B2 Seated Machine Row 4x10 65 for 2 sets, 60 for 2 sets
I do the seated rows on the hammer type machine, not sure what it is called, mainly because it is directly next to the incline bench. I really like Incline DB Press, I feel like they work my triceps alot more then most exercises I do.
C1 Prone Trap Raise 3x12
C2 Side Lying External Rotations 3x12/side
Both of these with 3kg.
Side Bridge 3x30sec
Did these when I got home and the last 25 seconds of each set feels like an eternity.
Thursday.
This would usually be on a Wednesday, but work was a bit out of whack this week.
Front Squat 4x6 60kg(no belt)
I cant remember the last time I did front squats so didnt go too extreme. I also used straps, as per Mike Boyle, because my right wrist is garbage after years of gym and office work. I can't do a push up properly because of it. Anyway, the squats felt strong.
B1 Rack Pull from knees 4x6 150kg
B2 DB Bulg Split Squat 3x6/side 20kg(Ithink)
I supersetted these to save time.
D1 Pull Through 3x10 of 38.75 on pulleys.
D2 Reverse Crunch 3x12
People must think I am some sort of freak doing pull throughs. The reverse crunch is awesome though, I would recommend it to anyway above a normal crunch. It feels like it works the same, but dont become a hunchback doing it.
Friday:
A1 O/A DB Push Press 4x6/side 28kg
A2 Close Grip Chin 4x6 BW+15kg for 2 sets, then +10kg for 2 sets. could only do for 4th set.
The left shoulder feels a bit weak doing these, just the positioning. It doesnt hurt, but feels like something is out of position... Chin ups were good. I do these with palms facing in
B1 Push Up 3x10
B2 O/A DB Row 3x8 26kg
C1 Kneeling Cable Ext Rotation 3x12. 1of 6.25, 2 x 8.75 on pulleys
C2 Side Bridge 3x30/side
I like both of these exercises. I have never done so much core work over the course of a week, and it feels good. I have never had soreness on the side of my abs before.
Monday:
Box Squat 5x4
From memory I think I did 150kg. Was pretty happy with this.(was actually 140kg)
B1 Speed Deadlifts 4x2 @ 50% - 120kg
B2 Walking Dumbell Lunge 2x8/side 16kg(I think)
Due to spotting a friend and only having an hour for lunch didnt get through all of these, but felt reasonably productive anyway.
D1 Reverse Crunch 3x12
D2 Prone Bridge 3x30sec
Did these at home in the afternoon and was sweating by the time I finished them.
Tuesday:
Bench Press 5x4 Did 110kg for the first couple of sets and dropped to 105kg. These felt good, felt like my technique was tight, and my shoulder didnt feel weak like it did last week.
B1 Neutral Grip Inc DB Press 3x10 16kg
B2 Seated Machine Row 4x10 65 for 2 sets, 60 for 2 sets
I do the seated rows on the hammer type machine, not sure what it is called, mainly because it is directly next to the incline bench. I really like Incline DB Press, I feel like they work my triceps alot more then most exercises I do.
C1 Prone Trap Raise 3x12
C2 Side Lying External Rotations 3x12/side
Both of these with 3kg.
Side Bridge 3x30sec
Did these when I got home and the last 25 seconds of each set feels like an eternity.
Thursday.
This would usually be on a Wednesday, but work was a bit out of whack this week.
Front Squat 4x6 60kg(no belt)
I cant remember the last time I did front squats so didnt go too extreme. I also used straps, as per Mike Boyle, because my right wrist is garbage after years of gym and office work. I can't do a push up properly because of it. Anyway, the squats felt strong.
B1 Rack Pull from knees 4x6 150kg
B2 DB Bulg Split Squat 3x6/side 20kg(Ithink)
I supersetted these to save time.
D1 Pull Through 3x10 of 38.75 on pulleys.
D2 Reverse Crunch 3x12
People must think I am some sort of freak doing pull throughs. The reverse crunch is awesome though, I would recommend it to anyway above a normal crunch. It feels like it works the same, but dont become a hunchback doing it.
Friday:
A1 O/A DB Push Press 4x6/side 28kg
A2 Close Grip Chin 4x6 BW+15kg for 2 sets, then +10kg for 2 sets. could only do for 4th set.
The left shoulder feels a bit weak doing these, just the positioning. It doesnt hurt, but feels like something is out of position... Chin ups were good. I do these with palms facing in
B1 Push Up 3x10
B2 O/A DB Row 3x8 26kg
C1 Kneeling Cable Ext Rotation 3x12. 1of 6.25, 2 x 8.75 on pulleys
C2 Side Bridge 3x30/side
I like both of these exercises. I have never done so much core work over the course of a week, and it feels good. I have never had soreness on the side of my abs before.
Saturday, November 5, 2011
Testing
Did testing yesterday.
Box Squat 190kg
Bench Press 130kg. Did attempt 135kg, but the spotter was crap and think I would have missed it...
Pull Ups neutral grip 117kg + 35kg = 152kg
Didnt get time to do broad jump. I hope to do it tomorrow.
Box Squat 190kg
Bench Press 130kg. Did attempt 135kg, but the spotter was crap and think I would have missed it...
Pull Ups neutral grip 117kg + 35kg = 152kg
Didnt get time to do broad jump. I hope to do it tomorrow.
Tuesday, November 1, 2011
Maximum Strength
For the next 16ish weeks I will be doing the program in Eric Cressey's book
http://www.amazon.com/Maximum-Strength-Strongest-Ultimate-Weight-Training/dp/1600940579/ref=sr_1_1?ie=UTF8&qid=1320130017&sr=8-1
I have done the first two sessions of phase one yesterday and today to test them. I go to the gym in my lunch hour, this includes getting to and from the gym as well.
I think the lower body sessions may need to have mor supersets than Eic has designed, and some of the core stuff may have to wait until the afternoon when I get home.
I did the upper body session today and the prone trap raise and side lying external rotations were super tough. Using the tiny weight, I settled on 3kg.
My shoulder has a bit of a niggle at the back which is playing up at the moment, so the DB Bench press was a bit awkward, but I think the external rotations will definitely help.
I am going to do testing on Friday. Hoping to fit Broad Jump, Box Squat and Pull Ups in to one session.
http://www.amazon.com/Maximum-Strength-Strongest-Ultimate-Weight-Training/dp/1600940579/ref=sr_1_1?ie=UTF8&qid=1320130017&sr=8-1
I have done the first two sessions of phase one yesterday and today to test them. I go to the gym in my lunch hour, this includes getting to and from the gym as well.
I think the lower body sessions may need to have mor supersets than Eic has designed, and some of the core stuff may have to wait until the afternoon when I get home.
I did the upper body session today and the prone trap raise and side lying external rotations were super tough. Using the tiny weight, I settled on 3kg.
My shoulder has a bit of a niggle at the back which is playing up at the moment, so the DB Bench press was a bit awkward, but I think the external rotations will definitely help.
I am going to do testing on Friday. Hoping to fit Broad Jump, Box Squat and Pull Ups in to one session.
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