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TheSumo
07-04-2010, 11:17 PM
Hi Guys

I will start loading my training log here for everyone to have a look at. I recently contacted Travis and he has written up a 12 week programme for me and has provided some invaluable help in fixing some of my weak points. This log starts in week 5 of the programme:

ME Squat - Monday 28 June
1. Medium box squat with buffalo bar and monster minis (walked out of squat rack)
100kg x 3
140kg x 2
160kg x 1
180kg x 1 easy
200kg x 1 sat down instead of back because the weight on my back - really ground this one out should have gone to 190kg then stopped (older but certainly not wiser)

2. 10 minute squat - only lasted about 3 minutes with 85kg on the straight bar.

3. GHR with 15kg plate
10 reps
10 reps
8 reps
6 reps

4. Reverse hyper
200kg x 8 by 4 sets

5. Abs
Pin 8 x 10 by 4 sets

6. Sled drag with 60kg
2 trips forward from hips
2 trips backward
2 trips bent over

TheSumo
07-05-2010, 07:34 AM
Here is wednesday's workout which was a deload

ME Bench-Wednesday 30 June 2010
1. Dumbell press - de load
27.5kg x 15 for 4 sets

2. T-bar rows
80kg x 8 for 4 sets

3.triceps pushdowns
40lbs x 8 for 4 sets
I supersetted these with the tbar rows so found them really difficult

4. Straight bar jm press
30kg x 6 for 4 sets
I really struggle with this exercise

5. Grappler
20kg x 15 for 4 sets

Good workout dumbell pressess were a lot harder than I thought they would be

TheSumo
07-05-2010, 07:40 AM
But wait there's more

DE squat - Friday 2 July 2010

1. Med box squat with light bands
60kg x 10
100kg x 2 by 6 sets
110kg x 2 by 2 sets

2. Speed pulls with 4 sets of chains
100kg x 1 by 5 sets
3. GHR
10kg x 12
10kg x 12
10kg x 10
10kg x 8

4.Reverse Hyper
140kg x 15 by 4 sets

5.Janda sit ups
8kg x 8 by 3 sets supersette with:

6. Sled drags with 40kg
Arms out front x 2
Bent over x 2
Forward around hips x 2

TheSumo
07-05-2010, 08:00 AM
G'day everyone

ME Squat - Monday 5 July 2010

1. Medium box with straight bar and straight weight with briefs
I worked up to 160kg which should have been an easy weight in my briefs and ........nothing! I dont know what happened tonight no excuses i have had plenty of sleep, food, happy thoughts etc so bit of a mystery. Oh well chalk it down to experience and move on.

Felt stuffed after the workout so finished and went home. I'll post up something more heroic on Wednesday.

Stay strong everyone

TheSumo
07-09-2010, 08:38 AM
ME Bench - Wednesday 7 July 2010

Still feeling a bit stuffed so did the following

1. Chin ups

20kg x 8
20kg x 6
40kg x 2
40kg x 1

2. Tricep Pressdowns
40lbs x 12
45lbs x 10
50lbs x 8
55lbs x 6

3. hanging Leg raises
bw x 10
bw x 10
bw x 10

TheSumo
07-09-2010, 07:37 PM
DE Squat - Friday 9 June 2010

Rating - 7/10 given the week it has been.

Work has slowed down on Friday with the auditors leaving at noon Friday so the pressure is off and no more late nights. Its interesting to see how quickly things fall apart in my training when the stress is piled on. I actually got into training on Friday night and did a DE session which given the piss poor performance of the week wasnt a bad effort in comparison so I am quite happy with that.

1. SB med box 6 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

2. GHR
10kg chain x 12
10kg chain x 10
10kg chain x 8

3. Reverse hyper
140kg x 15
140kg x 15
140 x 15

4. Standing ab pulldowns
Pin 7 x 12
Pin 7 x 12
Pin 7 x 10
Pin 7 x 10

Didnt do any sled drags as I will do an extra workout on Saturday and do some heavy drags (on the sled that is). Ora et Labora

2kool
07-09-2010, 08:04 PM
interesting read. you seem to know what youre doing, how long have you been lifting? what are your goals? the title of your journal is gonna drive me crazy when i come in this section of the forum. my name is also Stephen, so you may get an entry from one of my own sessions into your journal inadvertently lol

TheSumo
07-11-2010, 06:38 AM
DE Bench - Sunday 11 July 2010

Rating: 8/10

1. Bench with minis and choked purples - the band tension on this was pretty brutal and it came down pretty fast.
40kg (88lbs)x 3 by 6 sets
40kg (88lbs) x 2 by 2 sets


2. CSR
40kg (88lbs) x 10
40kg (88lbs) x 10
40kg (88lbs) x 10
40kg (88lbs) x 10


3. Triceps pressdowns
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 10

4. H-raise
6kg (13lbs)x 12 for 4 sets

Janda press
8kg (17.5lbs) kettlebell x 12 for 4 sets

Much better workout today - just grated the crap out of my fingers putting on George’s Overkill shirt. And yes I have put everything in pounds as well so you dont have to work it out.

TheSumo
07-11-2010, 06:46 AM
interesting read. you seem to know what youre doing, how long have you been lifting? what are your goals? the title of your journal is gonna drive me crazy when i come in this section of the forum. my name is also Stephen, so you may get an entry from one of my own sessions into your journal inadvertently lol

Hi 2Kool

I have been lifting for a year and a half now and aim to see if I can set some Australian open records in the next year or so in the 67.5kg (148lbs) category but if I get heavier that would be great.

I have got some online coaching from Travis Bell and that has been really good and I am lucky enough to train at a really great powerlifting gym.

I like the thought of getting some of your training sessions posted here if the bench numbers are good I can claim them as mine lol

Cheers

2kool
07-11-2010, 09:14 AM
ha, trust me, you dont want to claim any of my lifts lol. but anyway i like the way you train. i wish i had a gym that had alot of these things available to me. such as kettlebells, bands, ect. what are the current records youre looking to break, and where do you stand in relation to them?

TheSumo
07-12-2010, 08:52 AM
ME Squat - Mon 12 July 2010

Rating: 8.5/10

Feeling much better tonight, got out of work on time and had heaps more energy.

1. GM
80kg (176lbs)x 5
100 (220lbs)x 5
100 (220lbs) x 5
100 (220lbs) x 5
100 (220lbs) x 5

10 min squats with Safety Squat Bar
100kg for 7 reps ? - much better doing this with the safety squat bar than the straight bar but should have stuck with the 85kg on the bar rather than going to 100kg straight away. Man doing squats felt weird after doing the good mornings and I had to stop at 7 reps as I was getting dizzy ( ah I can just hear my dad saying “dinnae be such a weak sassenach bastard”).

3. GHR
15kg (33lbs) x 8
15kg x 8
15kg x 8
15kg x 8

4. Reverse Hyper
180kg (397lbs)x 8
180kg x 10
180kg x 10

5. Abs
Pin 8 (no idea what this weighs)x 8
Pin 8 x 8
Pin 8 x 7
Pin 8 x 6

6. Sled pulls
Forward for 2 trips with 45kg (99lbs)
Bent over for 2 trips with 45kg
Backwards for 1 trip with 45kg

TheSumo
07-12-2010, 08:56 AM
ha, trust me, you dont want to claim any of my lifts lol. but anyway i like the way you train. i wish i had a gym that had alot of these things available to me. such as kettlebells, bands, ect. what are the current records youre looking to break, and where do you stand in relation to them?

The current records are:

Squat - 275kg (to put that in context it was done quite a while a ago by Charlie Coleiro in a single ply suit and was walked out whereas I have the mono-lift and multiply equipment)

Bench - 155kg

Deadlift - 251kg

TheSumo
07-15-2010, 10:22 PM
ME Bench - Wed 14 July 2010
Rating: 8/10
Had to cut some of the sets short because I was running late

1. Bench with doubled minis thumb length from the smooth
60kg x 2
70kg x 1
75kg x 1
80kg (176.5lbs) x 1 – felt a lot easier than the previous attempt
82.5kg x fail - stalled about 5 inches from chest just need to accelerate through the lift as I am lifting too slow which is causing it to stick at this point. Shame I really wanted that PR but at least I know where the lift is going wrong.

2. Chins
20kg (44lbs) x 6
20kg x 6
20kg x 6

3. JM press
30kg (66lbs) x 6
30kg x 6
30kg x 6

4. Dumbbell Press
32.5kg (72lbs) x 8
32.5kg x 8
32.5kg x 8

5. Janda sit ups with Kettlebell
12kg (26.5lbs) x 8 by 4 sets

TheSumo
07-15-2010, 10:26 PM
Extra Workout - Thurs 15 July 2010

1. Dumbell presses - 33lbs for 100 reps
2. Mini band tricep push downs - 100 reps
3. Seated leg crunches - 100 reps

Move through the exercises really quickly and felt a lot better afterwards and did some light stretching.

Done in less than 30 minutes

TheSumo
07-17-2010, 02:59 AM
DE Squat - Friday 16 July 2010

Rating: 8/10

1. Medium box squats with straight weight (wore metal ace briefs)
140kg (308lbs) x 5 reps for 6 sets
weight felt easy but kept having problems getting the bar comfortable on my back

2. GHR
10kg chain for 3 sets of 12

3.Reverse Hyper
120kg (265lbs) x 15 reps for 3 sets

4. Standing ab pulldowns
pin 6 x 15 reps for 3 sets

Kept training fairly short as I started to muck around with my briefs and suit and did a couple of reps with 160kg on the bar just to see how it all came together - wasnt too bad

TheSumo
07-18-2010, 10:33 PM
DE Bench - Sunday 18 July 2010

1. Bench with mini bands and choked purples
40kg (88lbs) on the bar plus the band tension 8 sets of 3 - this felt a lot better than last week and the weight was moving fast.

2. Chest Supported Rows40kg (88lbs) x 12
40kg x 12
40kg x 12
40kg x 10

3. Lying tricep press with Kettlebells
12kg x 15
12kg x 15
12kg x 15
12kg x 13

4. H-Raises with indian clubs supersetted with light side lat raises with a 4kg dumbell2kg x 12 for 4 sets - this was disturbingly difficult

5. Sit ups on the GHR - I have got tired of seeing people just using the GHR for doing sit ups so if you can't beat them join them. Which brings me to another point the Reverse Hyper is NOT A TABLE for drinks and mobile phones (Grrr getting angry)
4 sets of 12 (bodyweight only)

TheSumo
07-20-2010, 10:04 PM
ME Squat - Tuesday 20 July 2010

Rating: 7/10 feeling very tired and had to give myself a stern talking to get motivated. Noticed I have lost weight over the last week so I am obviously not eating enough.

1. Low box squat with straight bar and 2 sets of chain each side (66kg)
60kg plus chain x 3
100kg plus chains x 1
105kg plus chains x 1
I was wondering why this felt so much more difficult than last time where I got to 130kg but these were walked out but more importantly I realised that the cahin was not actually deloading at the bottom so the full 66kg was on the bar the whole lift so pretty dumbass really

2. Timed squats with SSB for 10 minutes
85kg for 4 minutes

3. GHR
10kg chain x 12
10kg chain x 12
15kg plate x 8
15kg plate x 8

4. Reverse Hyper
160kg x 10 for 4 sets

5.standing ab pulldowns
Pin 8 x 10
Pin 8x 10
Pin 8 x 9
Pin 8 x 8

6. Sled drags
Ran out of time - will do them on Wednesday

TheSumo
07-22-2010, 10:56 PM
ME Bench - Thursday 22 July 2010

Rating: 7/10

1. Shirted bench - got into my very loose metal double denim
100kg x 3
110kg x 2
120kg x 1
125kg x couldnt quite get there for some reason my arm cramped up - it was doing the same thing on Tuesday when I was doing the squats

2. Chins
20kg x 6
20kg x 6

Definitely not firing on all cylinders tonight but pleased with the shirt

TheSumo
07-22-2010, 10:57 PM
ME Squat - Tuesday 20 July 2010

Rating: 7/10 feeling very tired and had to give myself a stern talking to get motivated. Noticed I have lost weight over the last week so I am obviously not eating enough.

1. Low box squat with straight bar and 2 sets of chain each side (66kg)
60kg plus chain x 3
100kg plus chains x 1
105kg plus chains x 1
I was wondering why this felt so much more difficult than last time where I got to 130kg but these were walked out but more importantly I realised that the cahin was not actually deloading at the bottom so the full 66kg was on the bar the whole lift so pretty dumbass really

2. Timed squats with SSB for 10 minutes
85kg for 4 minutes

3. GHR
10kg chain x 12
10kg chain x 12
15kg plate x 8
15kg plate x 8

4. Reverse Hyper
160kg x 10 for 4 sets

5.standing ab pulldowns
Pin 8 x 10
Pin 8x 10
Pin 8 x 9
Pin 8 x 8

6. Sled drags
Ran out of time - will do them on Wednesday

Wednesday 21 July 2010 - Did 6 trips with 65kg on the sled

TheSumo
07-26-2010, 07:44 AM
DE Squat and DE Bench for the week ending Sunday 25 July 2010

Ended up missing these as i was stuck at work all friday night and the weekend - sucks but sure beats not getting paid.

TheSumo
07-28-2010, 08:15 AM
ME Squat - Monday 26 July 2010

Rating 9/10

1. Low box with straight bar and 3 sets of chain - got to 140kg plus chains

2, Squat - 100kg for 15 reps

3. GHR - 3 sets of 10 reps with 15kg plate

4. Reverse Hyper - 3 sets of 10 reps with 160kg

5. Standing AB pulldowns - pin 8 for 3 sets of 10 reps

Didnt get to do sled work due to time but a good workout

TheSumo
07-28-2010, 08:20 AM
ME Bench - 28 July 2010

Rating: 9/10

1 Straight bar with doubled minis for a single with thumb length from the smooth.
got to 82.5kg with a little bit left in the tank

2. Dumbell press - 32.5kg for 4 sets of 8 reps

3. Lat Pulldowns
pin 12 x 10
pin 15 x 6
pin 16 x 6
pin 16 x 5

4. JM presses
35kg for 4 sets of 6

5. Janda sit ups with KB
12kg x 10
12kg x 8

6 Hanging leg raises
BW x 6
BW x 6