2011 10 27 log

DL day.

Finally back to lifting 150kgs DL with ease.
Standard DL 4-5 wu sets, 5 x (3.2.1.1.1) 150
Sumo DL 3 x 5 x 80
Getup Movements
Leg Tuckins.

Should aim for 160 next week for some singles.

SNH: Week 5 Day 1

Day 1 (Upper PUSH)	set/rep/load
Triple Grip Lat Pulldown	5 3 2 / 8 5 3		bw 555
Montierth Cable Flys (Incline)	6 x 10		25
Cable Row (parallel grip)	5 x 5		100
Dips			BW
Cable Rows w/ Bar	3 x 10		50
Narrow Bench Press			75

Somebody else was using the lat machine,
so I just went with 6 sets of triple-grip
(widegrip, standard pronated, parallel) pullups instead.
It was a challenge, because my grip was giving out...
Something to workon..

Getting pretty good at squeezing shoulder blades together with the cable rows.
Weighed in @ 102~103 kgs today. i really suck at this losing-weight thing.

SNH: Week 2 Day 5

Finally some air-conditioning!!!

Cleans           WU~80, 3 x 3 @ 90kg

Deadlifts         WU@60~120, 5 x 3 @ 140kg, 1 x 150, 1 x 160, 1 x 170 (Fail)
                   §        Hanging Knee Raise 8 x 6

Front Squats    WU@60, 5 x 5 @ 80kg
                   §        Hamstring Curls 5 x 5 @ 80kg (isolated)

Cable Push Pull @ 30 degrees 2 x 20 both directions. 12.5 kgs

Calf Raises 2 x 200 BW

I hope I get to hit BWx2 this break!!

SNH: Week 2 Day 2

Humidity seems to be at an all-time high.
Felt like I was swimming in the gym. Sweat all over the place...


Back Squat 8 x 3reps @ 125.  (first set was 130, but felt too heavy for 8sets)
   § Hamstring Curls 8 x 3 @ 130

Leg Extensions 5 x 5 @ 100kgs





Dumbbell Step-ups 2x25 @ 15kgs ea arm.


Cable Push-Pull. 2 x 20 @ 12.5 kgs


Pretty much destroyed..

SNH: Week 2 Day 1

Triple Grip Lat Pull Downs: 532 I 853 @ 90/110/130, 70/90/100 kgs
   § Pecdeck Flys: 3x10 @ 60kgs.... ATrainer Flys: 3x10 @ 15kgs

BB Rows: 5x5 @ 60 kgs. did 10 reps on last set.. should go for 75 next time
   § Dips 5x5 @ BW

Cable Towel Rows: 2x25 @ 60/50
   § Pushups on EZ-Bar 2x25 @ BW, as fast as possible


Something is missing. I need to add something more to my back day...

SNH: Week 1 Day 5

Cleans: 5 WU sets, 3x3 @ 100kgs

DL w 3 WU sets, Singles~Triples @ 150, 
|9th set PR @ 155 x1

150... something is off though..

SNH: Week 1 Day 4

Had about 3 weeks off since the BBB

began last week, trying to readapt my joints to heavy lifting.

Pretty much back in the groove now.
Squats 8x3 @ 120kgs were a failure last week at the 6th set, but
this tuesday's attempt was more than successful. All ATG squats with good hipdrive.

Will consider this week as WEEK 1.

Will start running next week to cut down to 90 kgs,

so focus will be more on maintaining strength and general workload capability than anything else. Goal is to drop 7 kilos by July 28th, 21 days from now.

Currently 99.5~100. change up my diet, eat less, and do hillsprints.

The swimming pool nearby shutdown, so I'm down with options...

BBB Week3 Day1+2

Day 15 (May 24, Mon)
Standard Dips.. 10 kilos on belt,  knees tucked in high.
Seated rows with ab straps on elbow.. helped with the isolation much more
With the awkwardness of the weighted pullups, i'm wondering if I should aim for more explosive power and no added weight..(just bw?)
Push presses suddenly jumped up a notch to 75..

Day 16 (May 25, Tue)
Squats feel more dynamic now.. full atg movements do seem to help my drive out of the hole. (although it really really sucks at the football practice, because my hamstrings are so taxed..)
ez bar deadlifts are fine, i'm still wondering about my knees buckling inwards..
dropped hanging knee raise reps to 3 instead of 6, but went much slower to try to relax my lower back more effectively.

BBB Week2 Day5

Full ATG on all front squats. barely a sticking point.. going smooth.
kept 6 reps on hamstring curls.

Did 5 sets of 3-rep-on-ea.arm weight-plate windmills @ 20kg ea. tried using the 24 kettlebell, but my left arm(bent...) wouldn't lock out, and i don't plan on face-butting a 24 kg kettlebell anytime soon.. so went with the 20kg plates instead..

Cable knee pullins as usual.. probably go heavier next week.
Superset them with some random hyperextensions on roman chair
calf raises were interspersed everywhere

total time: about 60 minutes. extremely humid-hot weather today. drank about 3 liters of water just during the workout. much more before/after

BBB Week2 Day2+4

day2
Squats; feels like "the hole" at the bottom has been taken care of, but my mid-range movement is where the sticking point seems to be at the moment. will work with waterbury's SFM next to strengthen that out.. Hamstring Curls are getting pretty damn easy now..
DL: pretty good.. higher rep ranges are fine, but I wish my knees didn't buckle so much.

Stayed out till  4am drinking, and generally got wasted, slept in all wednesday, pretty much like a rock..

Day 4.
IP w/ band: i think I can increase to 70 next week. getting pretty easy, even at 45degrees
Cable Delt flyes: incraesed to 50 ea. but hit failure on 3rd set, so went with neutral grips.. mosdef keep this weight for some time, but great concentration today.

total workout time: 45 mins.

0429 & 0430 S&S2 Week 4 Days 5-6

Friday:
zerchers slow buildup from bar-+20+20+20.. to 125 for doubles on first 4, then triples on 5~8.
MPs are coming along horribly. Might be all the useless pushups I've been doing @ football training. will have to restart at about 50, cleanse form and build from there.

Saturday:
had to work with 80~90kgs with PCs, wsn't feeling it at all. Worked more shrugs to gain momentum, but the bar is pretty badly bent, and caught it with my chest several times. stopped at fifth set of triples.
Nothing special otherwise.

Will take a week off of lifting, hopefully do light jogs around school, but I think it's time to deload. I'm getting coldsweat and have trouble concentrating, both in and out of training. Knees make funny sounds..

Think through my goals, maybe try Waterbury's BBB after next week's deload.

0427 S&S2 Week 4 Day 3

I think I'm coming down with strep throat...



Came into the gym really late, walked in at 10:30 ish..
Gave Professor Schulten a quick workout (mostly olympic movements) and started to warm up... (my back was compressed enough, surprisingly!)


DLs at 135 came easy, for low reps. my hams/ glutes/ quads were all really sore from last night's football practice..
High Pulls.. nothing special..
Montierth Cables.. again, worked with 13 kgs on each cable, but bad focus today. (I think doing pushups during practice didn't help..) next time, I will have to adjust the height of the pullys, so I don't need to hyperextend my chest/anterior delts.
Hamstring curls/legpress.. nothing special..