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Training Log for
July 2005
This is a crucial month in my training because I'll be
completing my last three training weeks before the SA Powerlifting Nationals
on 6 August. Week 1 is a rest week following the previous 5 weeks of
continuous training. Week 2, 3 and 4 will form a full training cycle with
week 2 being a good morning week (on ME day), week 3 a deadlift week and
week 4 being my last ME squat before the competition.
Saturday
9 July:
Sled Pulls
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2 Forward and 2 reverse pulls (grass) |
First set with 1 plate and second with 2 plates |
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30m Pulls on dry earth |
2 forward and 2 backwards runs |
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Remarks |
Despite this week's rest these felt much harder |
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than last week. Dewald even puked afterwards! |
Monday 11 July (Week 1 of 3): Maximum
Effort Bench Press
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2 Board presses |
140kg x 3, 180kg x 3, 210kg x 1, 240kg x 1 |
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280kg x 1 with Fury (no touch), 310 x 1 same |
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Full shirted bench with Titan Fury |
270kg x 0 (no touch), 280kg x 0 (same) |
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2 Board presses (raw) |
200kg x 6 |
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Cambered bar bench |
100kg x 10, 110kg x 10, 120kg 2 x 10 |
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Incline reverse grip EZ bench |
65kg x 10, 80kg x 6, 65kg 2 x 10 |
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Tricep extension (narrow, med, wide) |
13 Blocks x 10 (N), 11B (M) x 10, 11B (W) x 10 |
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Remarks |
Still battling to get that Fury broken in. I reckon |
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that longer plastic bags might make it go higher |
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up allowing me to touch. Will try next week. |
Tuesday 12 July: Maximum Effort Squat
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Chain suspended good mornings |
60kg x 3, 105kg x 3, 145kg x 3, 165kg x 3 |
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with tight green bands |
185kg x 3, 205kg x 3, 225kg x 1, 235kg x 1 PR |
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175kg x 6 Some heavy reps |
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Rack lockouts from knee height |
100kg x 8, 140kg x 6, 180kg x 6, 225kg x 6 |
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Remarks |
First time doing chain suspended good-am |
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WITH bands. Very hard! I strained my left quad |
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on the lockouts and didn't go heavier. Put some |
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ice on it and feeling good next morning. |
Wednesday 13 July:
Delts, Lats and Abs
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Wrist rollers |
3 sets forward, 3 sets back:20, 40, 60 & 72.5kg |
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Standing DB presses up against wall |
20kg x 10, 33kg x 10, 38kg x 10, 42kg x 10 |
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Standing low pulley front raises |
4 Blocks x 10, 5B x 10, 6B x 10, 7B x 10 |
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Seated low pulley row (narrow grip) |
12 Blocks x 10, 13B x 10, 14B x 10, 15B x 10 |
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Seated high pulley row (front) |
12 Blocks x 10, 14B x 10, 16B 2 x 10 |
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Standing rope crunches |
12 Blocks 2 x 10 |
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Remarks |
As usual on a Wednesday taking it moderately |
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easy. |
Thursday 14 July: Dynamic Effort Bench Press
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Speed bench with tight green bands |
140kg 9 x 3 |
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Floor bench |
100kg x 10, 130kg x 10, 160kg 2 x 6 |
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Seated overhead DB tricep press |
46kg 4 x 10 |
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Tricep extensions |
12Blocks 4 x 10 |
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Remarks |
140kg Equals my best ever DE bench. Speed |
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was very good considering the weight. |
Friday 15 July: Dynamic Effort Squat
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Below parallel box speed squats |
195kg 7 x 2 PR |
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with very tight green bands |
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Barbell lunges |
60kg 2 x 8 per leg |
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Remarks |
Did first three sets raw and last four with belt. |
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Heaviest DE squats I've ever done by 10kg. |
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Speed was good - really explosive for 195kg. |
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I've got a very good carry over from DE squat |
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to max suited squat. If all goes well and I don't
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get injured I'm ready for big weights August 6th. |
Saturday
16 July:
Sled Pulls
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2 Forward and 2 reverse pulls (grass) |
First set with 1 plate and second with 2 plates |
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1 Forward and 1 reverse (125kg-50m) |
1 Set each |
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30m Pulls on dry earth (125kg) |
2 forward and 2 backwards runs |
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Remarks |
Hennie joined us today from Tzaneen. He drove |
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400km for this and honoured the tradition by |
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having a nice puke afterwards. |
Monday 18 July (Week 2 of 3): Maximum
Effort Bench Press
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Floor bench with 40kg total chains |
60kg x 3, 100kg x 3, 130kg x 3, 150kg x 3, |
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170kg x 1, 180kg x 1PR, 185kg x 1, 190kg x 0 |
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Rack lockouts (3rd hole from bottom) |
140kg x 10, 160kg x 6, 160kg x 8, 170kg x 6 |
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Incline log press |
95kg x 10, 105kg x 8, 125kg x 7, 125kg x 8 |
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Tricep pushdowns superset with |
12 Blocks x 12, 14 B x 12, 15B x 12 |
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decline push-ups |
10, 10, 8 |
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Remarks |
In Feb 2004 I could do 180kg with 30kg chains. |
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Now I very nearly got 190kg with 10kg more |
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chains. Definitely made some good progress. |
Tuesday 19 July: Maximum Effort Squat
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Deadlift |
60kg x 3, 105kg x 3, 145kg x 3, 185kg x 3 |
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225kg x 3, 260kg x 1, 300kg x 1, 325kg x 1 PR |
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285kg x 5. (The 325kg was done suited). |
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Zercher squats |
60kg x 10, 100kg x 10, 120kg x 8, 140kg x 6 |
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Remarks |
Both the 300kg raw lift as well as the 325kg |
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suited PR looked very good and fast. It felt like |
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there was at least another 10kg left after the |
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325kg pull. 325kg Equals the SA record. |
Wednesday 20 July:
Delts, Lats, Triceps and Core
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Wrist rollers |
3 sets forward, 3 sets back:20, 40, 60 & 82.5kg |
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Seated overhead machine presses |
8 Blocks x 10, 9B x 10, 10B x 8, 10B x 8 |
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Incline lat rows with cambered bar |
40kg x 10, 50kg x 10, 60kg 2 x 10 |
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Skull crushers with mini-bands |
25kg x 10, 35kg x 10, 40kg x 10, 45kg x 8 |
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Pull throughs |
10 Blocks 3 sets of 10 |
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Remarks |
Basically just pumped some blood tonight. |
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Deadlifting muscles very sore from last night. |
Thursday 21 July: Dynamic Effort Bench Press
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Speed bench with tight green bands |
120kg 9 x 3 |
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Reverse grip cambered bar bench |
80kg x 10, 100kg x 10, 120kg x 8, 130kg x 8 |
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Bent over one arm lat extension |
13kg 3 sets of 10 |
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superset with high pulley face rows |
7 Blocks 3 sets of 10 |
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Remarks |
Made the weight a lot lighter tonight. Speed |
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was really good. Very explosive. |
Friday 22 July: Dynamic Effort Squat
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Below parallel box speed squats |
180kg 9 x 2 |
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Smith machine lunges |
30kg x 10 (per leg), 60kg 2 x 10 |
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Remarks |
As part of my circa maximal phase I'm lowering |
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the weight over the last two weeks before the |
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nationals. Did 7 sets raw and last 2 sets with |
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belt. Speed was very impressive. All is still |
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going well. |
Saturday
23 July:
Sled Pulls
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2 Forward and 2 reverse pulls (grass) |
First set with 1 plate and second with 2 plates |
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30m Pulls on dry earth |
2 forward and 2 backwards runs |
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Remarks |
These felt good. This was my last sled pull |
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before the nationals. |
Monday 25 July (Week 3 of 3): Maximum
Effort Bench Press
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2 Board presses |
100kg x 3, 140kg x 3, 170kg x 3, 200kg x 3 |
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230kg x 1, 255kg x 0 (shirt) |
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Full shirted bench with Titan Fury |
270kg 7 Sets of 0 |
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Floor EZ bar bench |
70kg x 10, 100kg x 10, 120kg x 10, 130kg x 10 |
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Remarks |
Spent the night trying to make the Fury touch. |
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I came very close towards the end. I reckon |
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there's a good chance I'll get it down next Mon. |
Wednesday
27 July: Maximum Effort Squat
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Parallel box squats with tight green |
60kg x 3, 105kg x 3, 145kg x 3, 185kg x 3 |
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bands |
215kg x 1, 230kg x 1, 245kg x 1PR |
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Leg press |
3 sets with 4 plates 10, 10 and 25 reps |
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Leg extension |
3 sets of 12, 14 Blocks |
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Leg curls |
3 sets of 10, 9 Blocks |
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Remarks |
This was my last ME squat before the SAs. |
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The plan was simply to improve on my 240kg |
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PR set last month. Tonight's 245kg was much |
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easier than the previous 240kg. There was |
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probably at least another 10kg in me. That's |
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a good way to end my preparation. |
Thursday 28 July: Dynamic Effort Bench Press
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Speed bench with tight green bands |
110kg 9 x 3 |
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Reverse grip floor bench |
70kg x 10, 100kg 2 x 10 |
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Remarks |
Deloaded even further tonight. Very quick and |
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explosive. |
Friday 29 July: Dynamic Effort Squat
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Below parallel box speed squats |
145kg 9 x 2 |
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Remarks |
Last week of my deload phase. Speed as |
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good as it has ever been. So, that was it as |
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far as my squat preparation for the 2005 SA |
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championships was concerned. Now all that |
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remains is to rest for 7 days. |
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