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Training Log for August 2005
My fain focus this month will be the SA Powerlifting
Championships on 6 August. The first week of August will only consist of
doing an opener on the bench on Monday the 1st. I'll probably take a week
off after the Nationals and will resume training on 15 August. I know that
this might not turn out to be the case as I normally have a very hard time
seeping myself out of the gym for two full weeks!
The rest of August I'll start preparing for the SA
Invitational Top 10 Strongman to be held early in October.
Update 17 August - Change of plan: I've been
invited to compete at the British Commonwealth Powerlifting Championships in
early September. As a result, my training for the rest of August will have
to be much different than planned. I plan on completing a normal 3 week
cycle before then while I'll also try to fit in a short circa maximal phase
on DE Squats. There's not much time so my preparation is bound to be less
than ideal.
Monday 1 August (Rest week before
Nationals): Bench Press Opener
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Bench press (raw) |
60kg x 10, 100kg x 3, 140kg x 3, 180kg x 1 |
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Bench press (with Inzer Rage) |
250kg x 0 (very easy lockout but no touch) |
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260kg x 0 (fell out of groove on the way down) |
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260kg x 1 (nice pause and very explosive) |
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Remarks |
I used the Rage instead of the Fury tonight as |
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I still feel more comfortable in it even though |
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it ultimately offers less support due to being |
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larger. Ended up getting a very nice 260kg. |
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Feels like the Rage has about a 270kg in it. |
Saturday 6 August:
SA Powerlifting Championships
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Squat |
405kg x 0 (good depth but stuck halfway up) |
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405kg x 1 (solid squat but slower than what I would
have liked) |
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Bench press |
180kg x 1 RAW (just to make sure) |
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260kg x 1 Rage Shirt (very fast and solid) |
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270kg x 0 (bad groove, missed lockout) |
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Deadlift |
300kg x 1 RAW (again making sure) |
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317kg x 1 (Hardcore suit almost too tight but lift |
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was explosive) |
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327.5kg x 0 (Bar drifted away from left leg but |
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weight still felt very light. Right grip failed) |
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Remarks |
I got the shock of my life when I put my Metal |
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suit on. That thing must have stretched badly |
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on my opener. It fitted like a sack and I had to |
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dig very deep to get the lift. Felt almost no |
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pressure or support going down. Bench was |
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okay but on deadlift the hardcore was TOO |
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TIGHT causing me grip issues. Missed 1000kg |
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total on 982.5kg. Still, that was the first 400kg |
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squat in IPF gear ever in South Africa. |
Monday 15 August (Week 1 of 3): Maximum
Effort Bench Press
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Bench press with tight green bands |
100kg x 3, 130kg x 3, 150kg x 3, 160kg x 3 |
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170kg x 0, 170kg x 1, 140kg 2 x 8 |
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Cambered bar bench |
100kg x 10, 120kg 3 x 10 |
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Incline strongman log press |
75kg x 10, 95kg x 10, 105kg x 10, 125kg x 8 |
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75kg x 15 |
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Remarks |
First day back in the gym after the nationals. |
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Quite a productive workout and I felt nice and |
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sore afterwards. |
Tuesday 16 August: Maximum Effort Squat
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Good mornings |
60kg x 6, 105kg x 3, 145kg x 3, 185kg x 3, |
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with tight green bands |
225kg x 3, 265kg x 1, 295kg x 1, 315kg x 1 PR |
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250kg x 6, 260kg x 6 |
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Front squats |
60kg x 10, 100kg x 10, 140kg x 5 |
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Remarks |
Form wasn't very good on that good-AM as I |
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was looking down for some reason. Still, getting |
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a PR so soon after the Nationals is quite a |
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confidence builder. |
Wednesday 17 August:
Delts, Lats and Triceps
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Wrist rollers |
2 sets forward, 2 sets back:20, 40, 60 & 70kg |
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Seated DB press |
21kg x 10, 30kg x 10, 42kg x 10, 46kg x 10 |
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EZ bar front raises (back against wall) |
25kg 3 x 10 |
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Bent over low pulley lat rows |
4 sets of 10 working up to 18 blocks |
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Decline skull crushers |
30kg x 10, 35kg x 10, 40kg x 10, 45kg x 10 |
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Remarks |
Not feeling well recovered tonight. Took it |
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easy. |
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