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Training Log for June 2005

Basically there's only two months remaining before the 2005 SA Powerlifting Championships. That leaves me with only two training cycles before the big day. In other words, I've got two max effort squats, two ME deadlifts and two ME good mornings left. That's really not much if you look at it that way. I'll be doing a circa maximal phase on the dynamic effort squats from now until right before the nationals.

Monday 30 May (Week 1 of 3): Maximum Effort Bench Press

Floor bench with 30kg total chain 40kg x 3, 70kg x 3, 100kg x 3, 130 x 3,150 x 3,
weight 170kg x 3, 180kg x 1, 190kg x 1, 200kg x 1 PR
Incline log press 75kg x 10, 95kg x 8, 115kg x 8, 130kg x 8
One arm DB bench press 38kg x 10, 46kg x 10, 58kg x 8, 46 x 10
Remarks Kicked the week off with a very hard but satis-
  fying PR. Nice. Unfortunately I'm not feeling all
  that well recovered after last week's rest. I'll
  have to listen to the body very closely to
  prevent becoming overtrained too badly.

Tuesday 31 May: Maximum Effort Squat

Good mornings with tight green bands 60kg x 3, 105 x 3, 125 x 3, 145kg x 3, 165 x 3,
   185 x 3, 205 x 1, 225 x 1, 235 x 1, 235 x 1PR
  185kg x 6 Some heavy reps
Dumbbell step-ups 27kg x 10 (per side), 27 x 10, 42 x 6, 27 x 10
Remarks Took it rather easy tonight. Still, that good
  morning was a nice PR. Band tension was very
  high. Delts nicely sore from last night.

Wednesday 1 June: Delts and Lats

Seated military presses 40kg x 10, 70 x 10, 90 x 6, 100 x 6, 120kg x 5
Incline thumbs front DB raises 10kg x 10, 12.5kg  x 10, 15kg 2 x 10
Seated one arm low pulley rows 4 sets per side each heavier than before x 10
Russian twists 2 sets of 5 per side
Hyperextension 12 reps
Remarks I felt really well tonight. Good workout.

Thursday 2 June: Dynamic Effort Bench Press

Speed bench with tight green bands 120kg 9 x 3
Chain suspended reverse floor bench 100kg x 10, 120 x 10, 140 x 10, 160 x 6
Dumbbell skull crushers 15kg x 10, 22kg 2 x 10
Tricep extension superset with  12Blocks x 10
Decline push-ups 10 reps
Remarks This is turning into a good week. Speed was
  very good. Feeling well at the moment.

Saturday 4 June: Dynamic Effort Squat

Below parallel box speed squats 165kg 9 x 2
with very tight green bands  
Reverse Hack squat 2 Plates x 10, 3P x 10, 4P x 10, 5P x 10
Remarks Weight felt very heavy once the bands kicked
  in but speed got better and better towards the
  end. Last set was particularly fast.

Monday 6 June (Week 2 of 3): Maximum Effort Bench Press

2 Board Presses with blue bands 100kg x 3, 120 x 3, 140 x 3, 150 x3, 160 x 1
  170 x 1, 180 x 0, 140kg x 6, 130kg x 6
Parallel grip floor DB presses 46kg x 10, 58kg 2 x 10, 58kg x 4 with mini band
Remarks Lots of band tension on those presses!
  Unfortunately I had to abandon workout early
  due to family dinner. Felt well tonight, though.

Tuesday 7 June: Maximum Effort Squat

Deadlift with green band 100kg x 3, 120 x 3, 140 x 3, 160 x 3, 180 x 3
  205kg x 1, 215 x 1, 225 x 1, 235 x 1, 185 x 6
Remarks Once again had to leave early due to a
  powerlifting meeting. Very frustrating. First time
  I've deadlifted with a band (standing on top of it)
  and the tension was heavy.

Wednesday 8 June: Delts, Lats and Lockouts

Wrist rollers 3 sets forward, 3 sets back: 20, 40, 60kg
Military press with strongman log 40kg x 10, 75kg x 10, 85 x 10, 95 x 10, 105 x 8
Rack - unracks 3 sets of 10 from 2 plates (22.5) to 4 plates
Stranding lat rows with green band 4 sets of 10 (used EZ bar for grip)
High pulley rope front pull down 4 sets of 10 from 7 to 11 blocks.
(with mini band for extra tension)  
Standing rope crunches 10 reps + 10 reps per side with twist at bottom
Remarks Did some lockouts to compensate for last night.
  Feeling good.

Thursday 9 June: Dynamic Effort Bench Press

Speed bench with tight green bands 130kg 9 x 3
Strongman log (clean + 5 presses) 75kg x 1, 85kg x 1, 95kg x 1, 105kg x 1
  115kg x single
Chain suspended skull crushers 4 sets of 10 from 30kg to 45kg
Chain suspended weighted push-ups Raw x 10, 20kg x 10, 25kg x 10, 50kg x 10
Remarks Contrary to what I thought would be the case, I'm
  feeling quite well at the moment. I'll take it easy
  until after next Tuesday's squat and will then up
  the volume.

Friday 10 June: Dynamic Effort Squat

Below parallel box speed squats 175kg 9 x 2
with very tight green bands  
Barbell lunges 60kg 2 x 5 per leg
Remarks Speed was much better than last week even
  though weight was 10kg heavier. Seems like
  I'm ready to give 400kg a ride next Tuesday.

Monday 13 June (Week 3 of 3): Maximum Effort Bench Press

Bench press with tight green bands 100kg x 3, 120kg x 3, 140 x 3, 150 x 1, 155 x 0
plus 30kg chains 155kg x 1, 120kg x 6, 110kg x 6
Incline DB presses 46kg x 10, 58kg 3 x 8
Full range rope tricep extensions 4 sets of 10, working up to 11 blocks
Floor tricep extensions 22kg 2 x 10
Remarks Delts are very tired but feeling okay apart from
  that.

Tuesday 14 June: Maximum Effort Squat

Squat 60kg x 6, 115 x 2, 155 x 1, 195 x 1, 235 x 1
  275 x 1, 305 x 1(belt only), 355kg 90 degree x 1
  (Hardcore), 400kg x 1 (Metal suit + wraps) PR
Reverse hypers No weight x 10, 15kg x 8, 50kg x 8, 15kg x 8
Vertical reverse hack squats No weight x 10, 2 plates (@15 kg) x 10, 4P x 10
  6 Plates x 10
Remarks What can I say? That was a lifetime goal of
  mine. Nice and fast but suit stopped me about
  1 inch high. It felt better and was faster than my
  390kg at the IPF Worlds in November 2004. I
  probably need 410kg to get full depth.

Wednesday 15 June: Delts, Lats and Core

Wrist rollers 2 sets forward, 2 back, working up to 70kg
Plate raises (with bum against wall) 15kg x 10, 22.5kg x 10, 30kg x 10, 22.5 x 10
One arm side LR (against wall) 10kg 3 sets of 10 per side
Standing low pulley rows 9 Blocks 4 sets of 10
Russian twists (nodyweight) 3 sets of 5 per side
Remarks Moderate case of bicep tendonitis from last
  night's squat. The bar was laying very low on
  the 400kg. Took things easy as there won't be
  much rest before DE bench tomorrow as we
  have to training in the AM.

Thursday 16 June: Dynamic Effort Bench Press

Speed bench with tight green bands 70kg 9 x 3
Tendonitis rehabilitation curls 6kg 4 x 20
Remarks Ouch! The biceps were completely shot tonight.
  This rehab curl of mine normally fixes that in no
  time, though. Called it a day. Bad workout!

Friday 17 June: Dynamic Effort Squat

Below parallel box speed squats 145kg 9 x 2
with very tight green bands  
Leg extensions 3 sets of 20
Leg curls 3 sets of 15
Remarks Took things very easy. I'll have to train next
  week and the week after otherwise my training
  schedule will not work out for the nationals.

Saturday 18 June: Sled Pulls

2 Forward and 2 reverse pulls (grass) First set with 1 plate and second with 2 plates
30m Pulls on dry earth 2 forward and 2 backwards runs (2 plates)

Monday 20 June (Active rest week): Maximum Effort Bench Press

Board presses 140kg x 3, 180 x 3, 210 x 3, 230 x 1, 250 x 1PR
  260 X 1 (Titan Fury)
Bench press (size 54 Titan Fury) 300kg x 0 (locked but no touch), 330 x 0 same
Parallel DB bench 46kg 4 x 10 deep
Remarks Tried on a new Fury but it is way too small.
  330kg was still 2 inches off the chest and then
  failed to lock out completely.

Wednesday 22 June: Deadlift

Deadlift 100kg x 3, 140 x 3, 180 x 3, 215 x 3, 245 x 3
  275kg x 5
Remarks Feeling quite ill today. No energy or power.
  Decided not to max out but did a few reps on
  275kg. Called it a day.

Thursday 23 June: Dynamic Effort Bench Press

Speed bench with tight green bands 105kg 9 x 3
T bar rows (strict form) 60kg x 10, 75kg x 10, 90kg x 10, 105kg x 10
Seated machine rows 4 Sets working up to full stack x 12 reps
Dumbbell lateral raises 15kg x 12, 20kg x 12, 24kg x 8, 20kg x 10
Remarks Took things easy. Bench was light but very fast.
  Resting rest of week. Plan to put in a hard week
  next week if all goes well.

Saturday 25 June: Sled Pulls

2 Forward and 2 reverse pulls (grass) First set with 1 plate and second with 2 plates
30m Pulls on dry earth 2 forward and 2 backwards runs (2 plates)

Monday 27 June (week 5 of normal 3): Maximum Effort Bench Press

Bench press (raw) 100kg x 3, 140 x 3, 160 x 3, 180 x 1, 200 x 1
  215 x 1, 220 x 0, 220 x 0 (very close), 200 x 3
  200kg x 2, 170kg x 6
Smith machine decline press 60kg x 10, 90kg x 10, 120kg 2 x 10
Machine bench Full stack 12, 15, 17, 19 reps
High pulley overhead tricep extension 8 Blocks x 10, 9B x 10, 10B 2 x 10
Remarks 220kg bench was very close even though I'm
  feeling rather worse for wear this being the 5th
  consecutive training week.

Tuesday 28 June: Maximum Effort Squat

Parallel box squats with tight green 60kg x 3, 100kg x 3,140 x 3, 170 x 3, 190 x 3,
bands 210kg x 1, 220kg x 1, 230kg x 1, 240kg x 1
  160kg x 6, 160kg x 8, 160kg x 6
Rack lockouts from below knees 140kg x 12, 180kg x 10
Remarks Its a pity that I don't have a record of the
  previous time I did this ME lift. I don't know if the
  240kg is any good or not. Bands were very
  tight. Those three rep sets finished me off for
  good.

Wednesday 29 June: Upper Body Auxiliary Workout

Wrist rollers 2 sets forward, 2 back, working up to 70kg
Incline (seated) front raises 20kg x 10, 25kg x 10, 30kg x 10, 25kg x 10
Cable crossovers (standing) 10 Blocks 4 sets of 10
Standing straight arm high pulley pulls 7 Blocks 4 sets of 10
Hammer curls 10kg 4 x 10 (very light for rehabilitation)
Floor DB tricep extensions 15kg 4 x 10
Leg raises 2 sets of 10
Remarks Bicep tendonitis very bad tonight. Did some
  rehabilitation work. Hit each major upper body
  muscle with one light movement.

Thursday 30 June: Dynamic Effort Bench Press

Speed bench with tight green bands 125kg 9 x 3
Lying strongman log presses in rack 75kg x 10, 105kg x 10, 125kg 2 x 10
Remarks Baaaad bicep tendonitis. DE Bench hurt a lot
  on the descent but speed wasn't too shabby.
  Really need some rest after 5 weeks on the go!

Friday 1 July: Dynamic Effort Squat

Below parallel box speed squats 185kg 9 x 2
with very tight green bands  
Remarks Probably the best that 185kg tight band speed
  squats ever felt. No midway sticking point on
  any of the sets. Great confidence builder. I've
  got a very good carry-over to squats and when
  DE squats are good I know that I'm in shape.
  Only some sled dragging tomorrow then I'll take
  my last rest week before the nationals.

Saturday 2 July: Sled Pulls

2 Forward and 2 reverse pulls (grass) First set with 1 plate and second with 2 plates
30m Pulls on dry earth 2 forward and 2 backwards runs (2 plates)
Remarks Only three training weeks remain before the
  nationals after next week's rest week.