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Post by Cormac on Dec 22, 2014 16:35:42 GMT -5
Monday the 22nd of December 2014.
Squats. (max effort)
45 x 10 135 x 5 176 x 3 220 x 2 255 x 2 286 x 1 302 x 1 320 x 1 *330 x 1 *pr.
Bench Lots of warm ups 192 x 5 192 x 5 192 x 6.
Weighted push ups x 8,8,7,7.
1 arm rows 76 2 x 10 Rear delts 3 x 15 Finished with run the rack dumbbell curls x 25 each arm.
Notes: Felt poor and still nailed my goal squat of 330 x 1. Definitely had maybe 10 more pounds in me but today was not the day to fight that battle. Didn't push my bench too hard was happy leaving it short. Time to back off the heavier weights for a couple of weeks and let my body recover a bit. I have a few sessions planned with a chiropractor and a massage therapist.
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Post by Cormac on Dec 24, 2014 16:22:29 GMT -5
Wednesday the 24th of December. 2014.
Deload.
Close grip bench 135 x 20. Pause between each rep at the top. Dumbbell rows 76 x 20 each arm x 1 set.
Rear delt flies x 20,15. Db curls 1 x 10, run the rack 1 x 25.
Tricep extensions 2 x 20 Tricep band pressdowns 1 x20, 1 x15.
Sled drags x 10 laps . 2 people going 1 up the other back continuously for all sets.
Notes. My conditioning has a lot of room for improvement, those sleds were burning my lungs.
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Post by Cormac on Dec 26, 2014 14:13:56 GMT -5
Friday the 26th of December 2014.
FAT BAR PAUSE BENCH.
tons of warmups.
155 x 5 (2 sec pause) 155 x 5 (3 sec pause) 155 x 5 ( 3 sec pause)
Fat Bar Front Squats.
bunch of warm ups
155 x 8 155 x 8 155 x 8 (Short rest between sets)
DUMBBELL ROWS 65 X 20, 65 X 10 (each arm).
Seated db curls 1 x 15 1 x 10.
Db Tricep extensions 1 x 20 1 x15 1 x12
KB swings 62 x 15 62 x15 62 x 15
Notes. Nice light session. The higher reps and shorter rests are challenging my gas tank. Decided to use the fat bar for bench,think I will mix this in with my regular bench more often, makes the movement harder and forces me to use better form. Front squats were harder than expected, the short rests make me breathe hard.
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Post by Cormac on Dec 29, 2014 15:46:13 GMT -5
Monday the 29th of December. 2014.
SQUATS! Lots of warm ups. 265 x 5 265 x 5 265 x 5
BENCH (Competition pause for all reps).
45 X 10 90 X 5 110 X 5 135 X 4 155 X 2
176 - 5 X 2 135 X 10
Db Rows 65 x 20 65 x 10
Standing press 90 x 9 90 x 8 90 x 7
Reverse flies 2 x 18 Triceps extensions 3 x 15.
Notes. Squats were sluggish as to be expected after maxing out. Trying some percentage based training to bring my bench up and incorporating a competition pause. Also using the standing press as an assistance exercise for a while as this program calls for pressing only on mondays and Fridays.
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Post by Cormac on Dec 29, 2014 15:47:17 GMT -5
Monday the 29th of December. 2014.
SQUATS! Lots of warm ups. 265 x 5 265 x 5 265 x 5
BENCH (Competition pause for all reps).
45 X 10 90 X 5 110 X 5 135 X 4 155 X 2
176 - 5 X 2 135 X 10
Db Rows 65 x 20 65 x 10
Standing press 90 x 9 90 x 8 90 x 7
Reverse flies 2 x 18 Triceps extensions 3 x 15.
Notes. Squats were sluggish as to be expected after maxing out. Trying some percentage based training to bring my bench up and incorporating a competition pause. Also using the standing press as an assistance exercise for a while as this program calls for pressing only on mondays and Fridays.
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Post by Cormac on Dec 31, 2014 15:49:21 GMT -5
Wednesday the 31st of December 2014.
Deadlifts
tons of warmups.
352 x 15 x 1
Deficit deadlifts.
308 x 5 320 x 5 320 x 5
Light squats with safety squat bar.
145 x 5 176 x 10 187 x 8
Weighted Decline sit ups 2 x 10.
Notes. Just another day at the office. The safety squat bar crushes abdominals. Gonna use it more.
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Post by Cormac on Jan 2, 2015 17:04:45 GMT -5
Friday the 2nd of January 2015.
Safety bar squats.
couple of warm ups.
198 x 7 198 x 7 210 x 7
Bench with competition pause. 45 x 10 90 x 5 110 x 4 132 x 4
155- 2 x 3 165 - 2 x 2 176 - 2 x 2 187 - 2 x 1 155 x 4 132 x 10.
Chest supported db rows (35lb db) 1 x 15 1 x 15 1 x 12
Standing press 90 x 9 90 x 8 90 x 8
Reverse flyes 2 x 20
EZ CURL Tricep extensions 1 x 12 2 x 10
EZ bar curls 1 x 17 1 x 9.
Notes. Loving the safety bar squats, the weights are still light but i'l work my way up. Second day of my new bench program, using percentages is still weird for me but I feel a big pr coming at the end of this 6 week bench cycle.
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Post by Cormac on Jan 5, 2015 16:11:06 GMT -5
Monday 5th of January 2015.
Squats
45 x 10 110 x 5 135 x 3 175 x 3 220 x 2 253 x 2
275 x 5 275 x 5 275 x 5.
Bench with competition pause. 45 x10 90 x 5 110 x 4 132 x 4 155 x 3
176. 5 sets of 3.
132 x 12.
Db rows 76 x 15 76 x 8.
Standing press 95 x 8 95 x 7.
Orange band pushdowns 3 x 15.
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Post by Cormac on Jan 7, 2015 15:47:17 GMT -5
Wednesday the 7th of January 2015.
Deadlifts.
132 x 5 220 x 3 265 x 3 297 x 2 330 x 1
363 - 5 x 1. with 60 secs between singles. 363 - 5 x 2. with 90 secs between doubles.
Light safety bar squats. 132 x 5 155 x 5 165 x 5 176 x 5.
Banded leg curls 1 x 20, 1 x 15, 1 x 12.
Weighted Planks 5 x 30 secs.
Chest supported rows 35s x 12 44s x 10,8,8. 35s x 10, 8.
Notes. Low back has been at me all week. Kind of a frustrating session. Had to skip deficit deadlifts and wanted to do some more volume in the squats but couldn't because my low back was aching. Still avoiding chin ups also because because they flare up my tendonitis in my bicep. 2 movements I really like to work on my deadlift day which I had to avoid this week. At least my focus is on bench for the next while.
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Post by dbunch on Jan 7, 2015 17:43:00 GMT -5
Part of my supplement regiment is 200mg ibuprofen about an hour before I train – it dulls the aches and pains enough that I can get more work done.
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Post by Cormac on Jan 9, 2015 17:12:48 GMT -5
Friday the 9th of January.
Comp pause Bench. 45 x 12 90 x 5 110 x 4 132 x 4
155 2 x 4 165 2 x 3 176 3 x 2 187 2 x 2
165 x 4 132 x 12
Chest supported rows. 35s 3 x 15.
Standing press 97 x 10 97 x 8
rear delt fly 1 x 25, 20, 20,15.
Skull crusher 3 x 10
Seated db curl 35s x 8. 27s x 10.
Notes. Pause bench went up well today. Couldn't squat with low back and hips all jacked up.
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Post by Cormac on Jan 11, 2015 16:28:37 GMT -5
Sunday 11/1/2015
Comp Pause Bench. Warm ups.
110 x 4 132 x 4 155 x 2 176 - 5 x 4.
Db Rows 76 x 8 76 x 8 76 x 7
Db tri extensions 1 x 12 1 x 10 1 x 8
Notes. Had to rush a session in tonight as I will not be able to go tomorrow due to work. I'm pretty beat up from the week's training and just made this as brief as possible. I'm taking a few days away from squats to let my low back heal up. Comp pause bench moved pretty good again tonight but all I had left in the tank after was a couple of sets of rows and some tricep extensions. Thanks for the recommendation DBUNCH i'm going to get some ibuprofen this week.
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Post by bighawgfsu on Jan 11, 2015 16:58:06 GMT -5
Kill the weights...they don't deserve to live....
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Post by Cormac on Jan 14, 2015 17:59:53 GMT -5
Wednesday 14/1/2014
Deadlifts
warm ups up to 352
363 - 10 x 1 rep executed every 60 seconds.
Deficit Deadlifts
308 x 3 330 x 3 330 x 3 330 x 3
Light ssb squats.
132 x 5 176 x 5 187 x 5.
Notes. Got a quick one in tonight. Been on the road constantly for the last 3 days with work so I wasn't expecting much. Deadlifts were slow but was happy to get some good deficit work in.
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Post by Cormac on Jan 16, 2015 16:39:00 GMT -5
Friday 16/1/2015
Safety bar Squats.
55 x 10 120 x 5 143 x 4 165 x 3 187 x 2
209 x 7 209 x 7 209 x 7
Comp Pause Bench
45 x 10 88 x 5 110 x 4 132 x 4 155 x 4 165 x 2 176 x 3
187 - 2 x 3 198 - 4 x 1 (last rep paused for a long 3 count.)
143 x 10
Chest supported rows. 35s x 12 35s x 10 35s x 8
Standing press 100 x 10 100 x 8 100 x 6
Batwings 3 x 8 with 5 sec hold
Skull crushers x 12, 10,10. Ez bar curls x 12, 10.
Notes. Bench with comp pause is getting better every week. The singles were easy tonight. Should of started incorporating the pause ages ago, as it's much more difficult. Hoping for a 230 comp bench by the end of this cycle. Safety squats were tough nice to get some extra reps in.
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Post by Cormac on Jan 18, 2015 14:21:45 GMT -5
Sunday 18/1/2015
Squats
bar x 10 110 x 5 155 x 4 198 x 3 220 x 3 242 x 2 265 x 2 286 x 3 (add knee sleeves and belt). 308 x 2
330 x 2 342 x 1 352 x 1 (22 lb PR.)
Notes. I was at a seminar today that a powerlifter called Witold Wolnowski was hosting. He has a 2061lb total at 275. I wasn't scheduled to lift today but he wanted everyone at the seminar to work up to something heavy at a lift your weak at so he could correct form. I chose the squat and with a few changes to technique was able to hit a 22lb personal record.
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Post by Cormac on Jan 19, 2015 16:15:37 GMT -5
MONDAY 19/1/2014
Comp Pause Bench.
warm up 45 x 10 90 x 5 110 x 4 132 x 4 155 x 2
176 - 12 x 2. (All long pauses).
Chest supported rows. 35x12 35x12 35x10 35x9
Standing Press bar x 10 90 x 3 110 - 3 x 6
Batwings 2 x 5 w 5 sec pause.
Triceps overhead extension x 15,12,10.
Notes. Bench felt like speed work. Pauses were long.
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Post by Cormac on Jan 21, 2015 15:51:33 GMT -5
WEDNESDAY 21/1/2015
Deadlifts
warm up 132 x 5 220 x 4 265 x 3 297 x 2 330 x 1 352 x 1
work sets 375 - 10 x 1 375 x 3
Deficit Deadlifts 220 x 1 286 x 1 330 x 3 330 x 3 330 x 3.
Light Squats 155 x 5 155 x 5 155 x 5
Weighted planks 5 x 30 secs
Band rows 3 x 20.
Notes. Using a lot more legs in my deadlifts these days, a little slow off the floor today.
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Post by Cormac on Jan 23, 2015 19:25:23 GMT -5
Friday 23/1/2015
Safety bar Squats.
55 x 10 120 x 5 143 x 4 187 x 3 198 x 2 add knee sleeves and belt
220 x 6 220 x 6 220 x 6
Comp Bench
45 x 10 88 x 5 100 x 4 132 x 4 155 x 2 176 x 2 187 x 1 198 x 1
209 - 6 x 1. Last rep paused for a long 3 count.
Db rows 44 x 20 44 x 15
Seated DB shoulder press 44 x 10 44 x 9 44 x 7
Batwings 2 x 6 w 5 sec pause
Floor skull crushers 3 x 12
Notes. Bench is getting heavy but the long pause makes me confident. I seem to be quite strong off the chest but the midpoint of the lift I start to slow down a lot. My goal is still a 230lb Bench next week.
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Post by Cormac on Jan 26, 2015 15:57:16 GMT -5
MONDAY 26/1/2015
Squats
warm up 45 x 10 132 x 5 176 x 4 220 x 3 253 x 2
Work sets 265 x 5 with belt 269 x 5 275 x 7 (belt + knee sleeves).
Comp Bench
45 x 10 88 x 5 110 x 4 132 x 4 155 x 2 176 x 2
187 - 2 x 2 187 - 1 x 3 ( 3 sec pause each rep).
Kettlebell rows 52 x 15 52 x 12
Seated shoulder Press 44 - 2 x 10 44 x 6
Batwings 2 x 8 w 5 sec pause at the top.
Tricep extensions 1 x 15 1 x 10
Notes. Have to start adding in knee sleeves and belt for a comp I have coming up. Could have done at least 3 more reps on the squat but I wasn't happy with form so I shut it down. For bench I kept it light as i'm due to max out this Friday, hopefully my 230lb goal Bench will get hit.
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Post by Cormac on Jan 28, 2015 16:48:47 GMT -5
Wednesday 28/1/2015
Deadlifts bar x 20 132 x 2 176 x 2 242 x 2 286 x 2 330 x 2
363 x 3 363 x 3
Block pulls 385 x 3 396 x 3 396 x 3 396 x 3 396 x 3
Box Squats with bands Bar x 8 132 x 8 176 x 8 220 x 8 265 x 6 253 x 8
Gh raises 4 x 8
Chin ups 25 reps total
Hanging leg raises 5 x 15
Notes. Started training with a powerlifting coach to bring up my deadlift for my upcoming meet. The box squats with bands were brutal my legs are destroyed. First time block pulling so hopefully with these changes I can work up to a nice pr at the meet.
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Post by Cormac on Jan 30, 2015 15:56:38 GMT -5
FRIDAY 30/1/2015
Comp Bench Max
45 x 12 88 x 5 110 x 4 132 x 2 155 x 2 176 x 1 187 x 1 198 x 1 209 x 1 220 x 1 227 x 1 231 x 1 *pr
198 x 5
Safety Squats warm ups
200 x 7 220 x 7.
Bench accessory 132 + 25 chains x 5 155 + 25 chains x 5 175 + 25 chains x 5 187 + 25 chains x 3 3 board 198 + 25 chains x 1 2 board
Notes. Very happy with my new Bench Pr, paused it aswell so it'll be comp official. Afterwards I just wanted to get some extra stuff in so I did 2 sets of squats and played around with some chains on the bench and some boards for fun. The weakest point in my bench is the mid range so maybe some board pressing will help.
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Post by Ryan on Jan 30, 2015 16:50:16 GMT -5
FRIDAY 30/1/2015 Comp Bench Max 45 x 12 88 x 5 110 x 4 132 x 2 155 x 2 176 x 1 187 x 1 198 x 1 209 x 1 220 x 1 227 x 1 231 x 1 *pr 198 x 5 Safety Squats warm ups 200 x 7 220 x 7. Bench accessory 132 + 25 chains x 5 155 + 25 chains x 5 175 + 25 chains x 5 187 + 25 chains x 3 3 board 198 + 25 chains x 1 2 board Notes. Very happy with my new Bench Pr, paused it aswell so it'll be comp official. Afterwards I just wanted to get some extra stuff in so I did 2 sets of squats and played around with some chains on the bench and some boards for fun. The weakest point in my bench is the mid range so maybe some board pressing will help. Good work on the PR. Take some video and let us have a look; chances are, you're getting stuck at a given point in the bench because of something that goes wrong earlier in the lift. I suggest -and this is just a suggestion- that you work on getting stronger on the bench to blow through sticking points, versus worrying about the sticking points themselves. Beg, borrow or steal a camera to get some video. Good luck and keep working hard like you always seem to. We may not all comment often, but the work you put in def gets noticed. an aside: what's your weight class? -Ryan
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Post by Cormac on Jan 31, 2015 10:54:08 GMT -5
Thank you for the advice Ryan, I love this forum because everyone here is trying to help each other out.
My body weight is 180 lb although I may weigh more by the time the meet comes around. Since it's my first meet I was advised not to worry about what weight class i'm in.
I will try get that video uploaded today just to show you how my technique is under maximal weight. I think your right i'm probably better off just powering out of the bottom with as much force as possible in order to get through sticking points rather than hammering weak points. I do like board presses for fun so i'd like to keep them in my program in some shape or form even as a secondary accessory.
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Post by Cormac on Feb 2, 2015 15:56:50 GMT -5
MONDAY 2/2/2015
Squats (Heavy day)
45 x 10 132 x 5 175 x 4 220 x 3 253 x 2
291- 5 x 3.
Bench (Light day)
45 x 10 88 x 5 110 x 5 132 x 5 155 x 3
172 - 5 x 2.
kettlebell rows 53 x 12,12,8.
Seated db shoulder press 44 x 12 44 x 10 44 x 6
Band bad girls (Chris Duffin exercise) 3 x 15
Db tricep extensions 2 x 12, 1 x 10.
Notes. Let the peaking begin. I hope to hit a nice squat pr in this coming comp.
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