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Training Log for May 2005
After the SA Strongman Nationals during the last
weekend of April (where I ended up placing 3rd overall), I'm now devoting my
full attention to the upcoming SA Powerlifting Nationals early in August.
I've basically got 3 training cycles left before the competition. That's not
a lot a time. The way my training works is that week 1 is a good morning
week, week 2 is a deadlift week and week 3 is a squat week (on max effort
day). Week 4 is a complete rest week. I only have time to repeat this
process three times before August.
Monday 2 May (Week 1 of 3): Maximum Effort Bench Press
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Conventional raw bench (narrow) |
100kg x 3, 130kg x 3, 150kg x 3, 170kg x 3, |
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190kg x 3, 210 x 0, 210 x 0 (very close) |
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Lying log presses from chest |
75kg x 10, 105kg x 10, 135kg x 8, 145kg x 6 |
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Seated DB presses (parallel grip) |
25kg x 10m 33kg x 10, 38kg x 10, 42kg x 10 |
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DB skull crushers |
18kg 4 x 10 |
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Remarks |
First day back in the gym after the Nationals. |
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I'm surprised by how close I got to getting that |
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bench. Good workout and especially triceps |
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were sore afterwards. |
Tuesday 3 May: Maximum Effort Squat
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Conventional good mornings with |
60kg x 3, 105kg x 3, 145kg x 3, 165kg x 3, |
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30kg total chain weight |
185kg x 3, 205kg x 3, 220kg x 3, 240kg x 3, |
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260kg x 3 |
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Leg curls |
10 Blocks 4 x 10 |
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Leg extensions |
14 Blocks 4 x 10 |
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Remarks |
My back is still a little sore from last weekend's |
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competition so I decided not to max out. Still, |
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weight felt good and 260kg for 3 with chains |
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might be a PR. Nice. |
Wednesday 4 May:
Delts and Lats
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EZ bar front raises (against wall) |
20kg x 10, 30kg x 10, 35kg x 10, 40kg x 8, |
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45kg x 8 |
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One arm raises (face towards bench) |
25kg x 10, 35kg x 10, 46kg x 10, 60kg 2 x 10 |
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Straight arm lying bar lowering to |
20kg x 10, 40kg 2 x 10 |
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stomach (with tight green bands) |
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Remarks |
Rather indifferent workout. Legs are very sore |
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from yesterday's workout. |
Thursday 5 May: Dynamic Effort Bench
Press
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Speed bench with tight green bands |
130kg 8 x 3 |
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Log lift (lift to chests then 5 reps overhead) |
2 sets @ 75kg, 2 sets @ 95kg |
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Chain suspended narrow grip bench |
100kg x 10, 120kg x 10, 140kg x 10 |
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Push-ups into suspended chains |
10, 10, 8 |
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Remarks |
Familiar story: I'm feeling overtrained again. I |
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dunno, maybe I didn't rest enough after the |
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competition? Maybe I'm just getting old...Speed |
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was good even though weight felt very heavy. |
Friday 6 May: Dynamic Effort Squat
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Speed squats with tight green bands |
150kg 8 x 2 |
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Remarks |
Lower back and midsection really battered, |
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hence the light weight. Speed was okay-ish. |
Monday 9 May (Week 2 of 3): Maximum
Effort Bench
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2 Board Presses |
100kg x 3, 140kg x 3, 170kg x 3, 200kg x 3, |
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225kg x 3, 245kg x 1, 265kg x 1 (shirt), |
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275kg 2 x 0 (shirt) - second try came close |
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Shirted bench |
255kg x 0 (failed to fully extend arms) |
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Decline DB presses |
46kg x 10, 58kg 10, 8, 8 |
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Chain suspended reverse floor bench |
100kg x 10, 120kg x 10, 140kg x 8, 120kg x 12 |
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Remarks |
The moment I started benching I knew that I |
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wasn't going to see any PRs tonight. Delts and |
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triceps felt weak and tired. Had problems on |
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lockout. Not the best of workouts. |
Tuesday 10 May: Maximum
Effort Squat
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Chain deadlifts (40kg total chains) |
100kg x 3, 140kg x 3, 180kg x 3, 220kg x 3, |
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260kg x 3, 300kg x 1 PR |
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High pulls (cleans without catching) |
60kg x 6, 80kg x 6, 100kg x 6, 120kg x 6 |
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Dumbell lunges |
15kg x 10, 30kg x 10, 36kg x 10 |
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Remarks |
Deadlift was done with belt only. Very happy |
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about the PR. Weight felt light and I had no |
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sticking points at all. |
Wednesday 11 May: Delts and Lats
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EZ Bar millitary press |
25kg x 10, 55kg x 10, 75kg x 10, 85kg x 8, |
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95kg x 7 |
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Incline straight arm delt raises |
25kg x 10, 30kg x 10, 35kg x 10, 25kg x 10 |
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Chest supported DB rows |
30kg x 10, 46kg 2 x 10, 39kg x 10 |
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Standing low pulley rows |
4 Sets of 10, moderate weight. Good form. |
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Remarks |
Felt okay tonight. So far this has been a good |
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week. |
Thursday 12 May: Dynamic Effort Bench
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Speed bench with tight green bands |
130kg 9 x 3 |
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Log lift |
75kg clean + 5 press, 95kg C+5P, 105kg x 1 |
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Decline EZ tricep extencions |
35kg x 10, 45kg x 10, 50kg x 10, 55kg x 10 |
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Remarks |
Felt quite well tonight. Speed was good. Quite |
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happy. |
Friday 13 May: Dynamic Effort Squat
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Speed squats with tight green bands |
175kg 9 x 2 |
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Remarks |
Speed was really excellent. Had to quit early |
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but those were some of my best speed squats ever.
This was a very productive week. |
Monday 16 May (Week 3 of 3): Maximum
Effort Bench
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Chain suspended bench lockouts |
100kg x 3, 140kg x 3, 170kg x 3, 190kg x 3, |
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(about from where triceps kick in) |
200kg x 3, 210kg x 1, 220kg x 1, 225kg x 1 |
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Reverse grip slight decline chain |
100kg x 10, 130kg x 10, 140kg x 8, 150kg x 8 |
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suspended bench press |
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Lying low pulley delt raises |
Full stack 3 x 12 |
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Floor tricep DB extensions |
18kg x 12, 22kg x 12, 26kg 2 x 12 |
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Remarks |
Felt okay. That 225kg is probably a PR. |
Tuesday 17 May: Maximum Effort Squat
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Chain suspended parallel squats |
100kg x 3, 140kg x 3, 180kg x 3, 220kg x 3 |
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240kg x 3, 260kg x 1, 280kg x 1, 290kg x 1PR |
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Remarks |
My time was very limited tonight. However, my |
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previous PR on this movement was 285kg with |
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a lot of effort. It felt like I had 300kg in me! |
Wednesday 18 May: Delts and Lats
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Standing band front raises (band |
4 sets of 10 |
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behind gluetes) |
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Seated strongman log military press |
75kg x 10, 80kg x 10, 85kg x 10, 90kg x 10 |
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Standing low pulley lat rows |
3 sets 15 blocks to 18 blocks 10 reps |
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Remarks |
Nothing special. Not feeling too shabby. |
Thursday 19 May: Dynamic Effort Bench
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Speed bench with tight green bands |
140kg 9 x 3 |
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Log lift |
75kg clean + 5 press, 95kg C+5P, 105kg x 1 |
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110kg x 1, 120kg x 1 |
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Remarks |
Heaviest speed bench ever. Speed was quite |
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good too. Seems like my bench is going well. |
Monday 23 May (Rest Week): Dynamic Effort
Squat
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Below parallel box speed squats |
215kg 8 x 2 |
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Speed Sumo deadlifts |
100kg x 3, 130kg 3 x 2 |
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Rack lockouts into rack pins |
120kg x 10, 150kg x 8, 185kg x 8, 220kg x 8 |
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260kg x 6, 290kg x 3 |
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Remarks |
This week is supposed to be my rest week but |
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I didn't get round to DE legs last Friday so |
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this workout had to stand over until today. |
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Speed was very good and weight felt light. |
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