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Training Log for
March 2005
I'm currently training for the 2005 SA Championships
during the weekend of 23 April. After that it will be the 2005 SA Powerlifting
Championships in early August.
Monday 28 February (Week 1 of 3): Maximum Effort Bench Press
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Decline bench with 40kg total chains |
4 sets of 3 up
to 160kg |
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170kg x 1 |
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180kg x 1 |
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150kg x 5, 150kg x 6 |
| Incline barbell presses |
70kg x 10, 100kg x 7, 130kg x 7,
150kg x 3, 130kg x 7 |
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Floor strongman log presses |
Clean log (75kg) x10, 105kg x 10, 135kg x 10 |
| Remarks |
Rested last week. Doesn't look like
much but I'm really sore next day. Decline bench was a PR |
Tuesday 1 March: Maximum Effort
Squat
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Parallel chain suspended squats |
6 sets of 3 up to 240kg, 260kg x 1, 280kg x 1 |
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290kg x 0, 285kg x 1 PR |
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Good mornings |
110kg x 10, 150kg x 10, 170kg x 10 |
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190kg x 10 |
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Rack lockouts |
155kg x 10, 200kg x 6 |
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Remarks |
That 285kg squat took forever. Very hard. The |
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good mornings finished me off for good and
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there was almost nothing left for the lockouts. |
Wednesday 2 March: Delts and Lats
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Seated military press |
40kg x 10, 70kg x 10, 90kg x 10, 100kg x 10 |
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120kg x 3 |
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Incline thumbs front DB raises |
10kg x 10, 12.5kg x 10, 10kg x 10 |
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Smith machine bent over rows |
30kg x 10, 60kg x 10, 90kg x 10 |
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Remarks |
I'm feeling very sore today, particularly my |
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upper body. Hence a rather short, light workout. |
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Surprisingly back and legs OK after last night's |
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workout. |
Thursday 3 March: Dynamic Effort
Bench Press
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Speed bench |
120kg plus tight green bands - 8sets of 3 |
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Decline parallel grip DB press |
60kg 4 x 10 |
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Floor skull crushers with plate |
25kg x 10, 50kg 2 x 10 |
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Remarks |
Upper body feels better. Speed on the bench |
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was good and weight felt light. Little bit of |
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bicep tendonitis. |
Friday 4 March: Dynamic Effort Squat
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Dynamic effort squat 185kg + tight |
9 sets of 2 |
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green bands |
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Remarks |
As far as I can remember these are the |
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heaviest speed squats I've ever done outside
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a circa maxima phase. I was very impressed
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with the speed. There was real explosiveness
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on all sets. Called it a day due to time |
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constraints. Very happy. |
Monday 7 March (Week 2 of 3):
Maximum Effort Bench Press
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Chain suspended floor bench |
100kg x 3, 130kg x 3, 150kg x 3, 160kg x 3 |
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170kg x 3, 180kg x 1, 190kg x 1, 195kg x 1PR |
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Chain floor bench rep sets |
140kg 2 x 8 |
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Pull over press |
45kg x 10, 55kg x 10, 60kg x 8, 35kg x 8 |
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Floor dumbbell press |
60kg 2 x 8 |
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Remarks |
The chain bench was a nice 10kg PR. Not a |
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bad workout but my upper body is quite |
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fatigued. |
Tuesday 8 March: Maximum Effort
Squat
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Good mornings (normal) |
50kg x 10, 80kg x 3, 120kg x 3, 165kg x 3, |
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195kg x 3, 230kg x 3, 260kg x 1, 290kg x 1 |
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305kg x 1PR |
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Step-ups |
30kg x 6, 42kg 3 x 6 |
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Straight leg rack lockouts |
200kg x 8, 240kg x 8, 280kg x 8, 320kg x 2 |
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Lying leg raises |
2 sets of 10 |
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Remarks |
That 305 good morning was my first beyond |
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300kg. Didn't feel too heavy either. There's
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another few kilos in me. Strap broke on last |
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set of rack lockouts after only 2 reps. |
Wednesday 9 March: Delts, Lats and
Midsection
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Bench rack-unracks (bench into rack |
60kg x 10, 100kg x 10, 120kg x 10 |
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pins and back onto chest) |
100kg x 8 |
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High elbows low pulley rows |
11 blocks x 10, 12B x 10, 13B x 10, 14B x 10 |
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Side bends with plate in hands |
22.5kg x 10, 50kg 2 x 10 |
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Remarks |
Took it easy today as the upper body is quite |
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battered and I want to keep something in |
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reserve for tomorrow's speed bench. |
Thursday 10 March: Dynamic Effort
Bench
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Speed bench with tight green bands |
130kg 9 x 3 |
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Incline log press (75kg bare log) |
75kg x 10, 85kg x 10, 95kg x 10, 105kg x 10 |
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75kg x 10 |
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Crunches |
10 reps |
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Remarks |
Probably some of my heaviest speed benches |
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ever. Speed was very good considering the |
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weight. Happy. |
Friday 11 March: Dynamic Effort
Squat
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Speed squats with tight green bands |
185kg 7 x 2 |
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Reverse hack squat |
2 plates x 10, 3p x 10, 4p x 10, 5p x 10 |
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Remarks |
That 305kg good morning took it's toll tonight. |
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Lower back really sore so put belt on after 3rd |
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set. Only did 7 sets. Speed started off slow |
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but got better. Can really do with the weekend's
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rest. |
Monday 14 March: (Week 3 of 3) Maximum Effort
Bench
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2 Board presses |
100kg x 3, 145kg x 3, 175kg x 3, 205kg x 3, |
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220kg x 1, 240kg x 1PR, 250kg 2 x 0 |
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2 Board press rep sets |
220kg 6, 5 |
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Tricep extensions |
10 blocks x 10, 12B x 10, 14B x 10, 15B x 10 |
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Remarks |
The 240kg was probably a PR and the 250kg |
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was close on first attempt. Made new boards |
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and used for first time tonight. Body very |
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fatigued. Probably overtrained. Lower back |
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very sore. Have to take it easy for a while.... |
Tuesday 15 March: Maximum Effort
Squat
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Deadlift |
100kg x 3, 140kg x 3, 180kg x 3, 220kg x 3 |
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260kg x 1, 300kg x 1, 320kg x 0 |
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Leg extension |
14 Blocks 4 x 15 |
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Leg Curl |
13 Blocks 3 x 10 |
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Lunges |
15kg 8 reps per leg, 30kg 8 reps per leg |
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Remarks |
Felt very fatigued tonight. Decided to try |
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the 320 nonetheless. Almost had it when my |
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right grip failed. Power was there easily. Only |
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used belt. Would have been my best raw |
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deadlift ever. Deadlift is moving nicely. |
Wednesday 16 March: Rest
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Remarks |
Today would have been a delts and lats day. I |
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decided to rest instead due to not being |
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recovered. Have to save something for
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Friday's strongman workout. Will do speed |
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squats on Saturday. |
Thursday 17 March: Dynamic Effort
Bench Press
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Speed bench with tight green bands |
130kg x 3,
110kg 8 x 3 |
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Plate raises |
20kg x 10, 25kg x 10, 50kg x 6, 50kg x 8 |
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Standing bent over low pulley lat rows |
12 Blocks x
10, 13B x 10, 14B x 10, 15B x 10 |
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Floor tricep DB extensions |
15kg x 10, 28kg x 10 |
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Remarks |
To say that I'm overtrained would be an under-
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statement! Dropped back to 110 on speed |
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bench. I reckon my DE work have lately been |
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consistently too heavy, causing severe stress. |
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Still, speed was good. |
Friday 18 March: Strongman Events
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Tyre flip 350kg with bad grip |
3 sets of 5
flips - felt good |
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Yoke walk - weight chain suspended |
350kg 15 meters - hard due to unstable yoke |
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Atlas stones |
135kg x 1,
150kg x 1, 165kg x 1 |
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Remarks |
I'm seriously overtrained and need LOTS of |
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rest. Did not do all my planned events due |
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to this. Next week is a rest week but I still
need |
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to fit in a speed squat workout somewhere. |
Tuesday 29 March (Week 1 of 3):
Maximum Effort Bench
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Truck pull |
2 Runs of
about 20 meters each |
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2 Board press |
110kg x 3, 160g x 3, 190kg x 3, 230kg x 1 |
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250kg 2 x 0, 250kg x 1 (shirt), 270kg x 1 |
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290kg x 1PR |
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Reverse grip bench off safety bars |
140kg x 8, 150kg x 8, 160kg x 7, 170kg x 2 +1 |
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(bar touches chest at bottom) |
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Remarks |
Final (only) truck pull before Nationals. Feels |
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fine. I'm feeling well rested but I'm keeping |
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the big weights for next week. Deliberately |
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keeping workload low-ish this week. |
Wednesday 30 March: Maximum Effort
Squat
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Deadlift |
100kg x 3, 140kg x 3, 180kg x 3, 220kg x 3 |
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(260kg x 1, 300kg x 1 belt), 320kg x 1 PR |
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Remarks |
320kg Raw with belt only was a PR. Nice. |
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Afterwards, I couldn't hold onto anything else |
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as my dogs had a fight and when I broke them |
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up the one bit me on the left hand. It started |
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bleeding on the deads and it only got worse |
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when I tried some good mornings. Very |
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frustrating. |
Thursday 31 March: Dynamic Effort
Bench
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Speed bench 100kg with tight green |
9 sets of 3 reps |
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bands |
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Incline log lift |
Clean log
(75kg x 10), 105kg 2 x 10 |
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Floor skull crushers with EZ bar |
35kg x 10, 45kg x 10, 55kg 2 x 10 |
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Remarks |
I think that one of the main reasons why I am |
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so chronically overtrained these days is due |
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to my dynamic workouts always being heavy. |
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I decided to make them much lighter for a |
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while and see what happens. Speed was |
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very good today but delts in particular are |
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stuffed up badly. |
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