Looking strong Hayden, enjoy your weekend!!!
Looking strong Hayden, enjoy your weekend!!!
Working on finessing your bench, nice job.
Cheers Rock Brian & Coke. Always good having your advices and checking in. It was a good weekend away, nice an relaxing and lots of sleeping which always helps the recovery. Got back yesterday afternoon and did some cardio, just my usual 20min on cross trainer an 20min of treadmil walking uphill. Low intensity just to burn a few extra calories.
Big squat day today! Bring it on.
Latest weight, bodyfat readings an lean mass based off these are attached. 6 sites used are thigh, tri, ab, subscap, suprailliac & calf. 4 sites used are ab, suprailliac, thigh & tri. I have had the same guy take these each time.
All weights etc are in kg's, LM = Lean Mass
Monday 10th September 2012
W6D1 Russian Bench
60kg * 5
100kg * 3 - 2 sets
140kg * 2 - 2 sets
180kg * 1
200kg (440lbs) * 1 - WW & B
220kg (484lbs) * 1
230kg (506lbs) * 0 (started coming out of the hole, but couldn't bring chest up...)
Walk-Out - 250kg (550lbs), held for about 15s then re-racked it.
100kg * 3
140kg * 2
180kg (396lbs) * 1
200kg (440lbs) * 1
220kg (484lbs) * 1 - ugly technique
180kg (396lbs) * 1 - 2 sets (worked on technique)
220kg (484lbs) * 1 - faster & better technique
Squats felt heavy from the 180kg set up. Was happy to get the 220kg squat up pretty well, good depth an decent speed. Unsure what happened on the 230kg, started moving and should've come up but just couldn't get the chest up an through. I will nail this weight at the comp.
Walkout then deads were all good. 250kg feels heavy on the back! Nice to walk that out though. This rack is annoying, just too tall but well too short at the other extreme. Ah well! Makes it better at comps.
Jeez the body fat is down huh, well done brother well done.
Im trying the same, BW is now around 210 but I have not tested BF%.
Training looks strong!!
Cardio?! What is this heresy??
Good job on the lower bf% whilst still increasing in strength, that's great!
How heavy did 250kg feel on the back?
Huge with the walkout, squats and deads combo always rock.
nice work recently H, like the walk out! bet those deads were speedy too
Nice squats and deads, man.
Good job on the squat and deads!!!
Yeah Gazz Cardio has been a regular the last wee while. Not normal for me I know haha
Brief Update of Todays Session - 12th Sept
Had the final day of russian bench program, was meant to be working up to like 135kg (297lbs) but was warming up and even 120kg (267lbs) felt heavy so went up to 125kg (275lbs) (which I had tripled last week!!!) and that was a grind. Think the deload is needed!! Went back to 120kg (264lbs) an did 2 sets of paused singles an just called it a day.
Squats friday to opener, then will probably bench on Saturday (likely just to openers) then nothing till the meet the following weekend (23rd Sept). Both Jono (my training partner) an I had bad days on the bench so I figure it must be the accumulated fatigue hitting us both. Rest should make the body come back better and ready to smash it. I am still confident.
Yeah plenty of blood flow work and good food bro!
Im in your corner and cant wait to go with you to the comp, will bring a mate too if you are happy with that.
Rest up HJP.
Its been a lot of hard work. Rest on the deload and be ready to slay it.
That's the plan Nick! Yeah bro all good. Will have to get your contact details closer to the time mate!
Thanks Brian!! Will be sure to rest up. Can't wait to hit it fresh.
Last heavy session for me today - 14/9/12
Worked up to 220kg - planned opener - for a squat single. Felt ok. Will feel much better once the body rests up over the next week.
Then worked up to a paused Bench single at 120kg - planned opener. Felt decent. Could have been better but definitely overtrained a bit at present so the deload week should do wonders.
Light as session on Wednesday will be about all I do in the next week aside from some easy walking etc for some blood flow an recovery.
Bring on the WBOP Classic!!!
Should get a chance to catch up on journals in the next day or two. Sorry for my slackness there of late, will make sure I get to checking in this weekend. Train hard.
hopefully the rest brings you back upto full capabilities H! enjoy it!
7 days, just chill and enjoy the much needed recovery.
Then kill all!!
Kiwis, check out the soundtrack this awesome Japanese guy has used!
Gonna be a good meet for you bro!
No doubt mate, bring it on - you prepared well!
Rest and then SFW on meet day, Hayden!