Stephen's Training

[TheSumo]

DE SQuat - Friday 23 March 2012

1. Low box squat with metal ace suit
132lbs x 5
242 x 5 - added belt
308 x 1 - with belt
308 - added suit with straps down (way too light)
396 x 1 - suit with straps down (felt bleh)
485 x1 - with straps up (felt horrible - came forward and knees came in)
530 x 1 - with straps up (better - knees were stabel but still came forward a bit)
530 x 1 - with straps up (much better but still woobbling forward a bit at about 3/4 way up - not sure why this is happening)

2. just did light stuff after this as I have been feeling pretty gassed all week. Think I have picked up a bug somewhere

[TheSumo]

DE Bench - Sunday 25 Mar 2012

Just did light stuff - didnt really feel like training and I have been sitting on the toilet bowl most of the weekend

[TheSumo]

ME Squat - Monday 26 Mar 2012

1. Sled drags - 70kg (154lbs)x 10 trips

2. Banded box squats
2 x purple bands x 10 x 3

3. Banded seated good mornings
2 x purple bands x 10 x 2

4. Plate squats
pin 10 x 10 x 2

5. Banded ab
Orange band with 8kg dumbell (17.6lbs) x 8 x 8

Once again just took it fairly easy - not feeling 100% but least not running to the crapper every two hours

[TheSumo]

ME -Bench Wed 28 MArch 2012

Kept things nice and light and did lots of stretching

1. warm up with sled drags (30kg x 10 trips) supersetted with reverse hyper (120kg x 8 x 3)

2. Dumbell press
32.5kg (I think) x 8 x 4

3. V-handle pulldowns
pin 15 x 8 x 3

4. Side lat raises
7kg x 10 x 3

5. Close grip bench
40kg x 32
40kg x 21

6. Fitball banded cruunches
2 mini bands x 20 x 2

[TheSumo]

Master Blaster Comp - Sunday 1 April 2012

Had a great time but bombed badly - man it was so bad it was funny

Squat
1. 530lbs - weight felt very light but for the life of me I couldnt get depth
2. 573 lbs - weight felt light again but beat the squat command - Aaaaaaghhh!!!
3. 573lbs - couldnt get depth BOMB
Bench
1. 264lbs opener - easy weight just flew up
2. 308lbs - miss bum came off the bench
3. 308lbs - miss bum came off the bench Aaaaaaaghhh!!!!
Deadlift
1. 530lbs opener - weight flew up but came out of my hand at the top - Aaaaaaaaaghhhh!!!
2. 534lbs - weight flew up but got stuck at just below hip and couldnt get it - what the hell my lockout is usually the strongest part of my lift - at this point things were so bad I just couldnt stop laughing Oh boy what a day but still had a blast and got to see some really strong lifting.

[TheSumo]

Week Mon 2 April to Sun 8 April

Only light training this week and ate lots of chocolate over Easter thus re-establishing natures balance lol. Hope you guys all had a good Easter.

[TheSumo]

1. Monday 9 April 2012 to Sunday 14 Aril 2012
Pretty good training week did an easy 530lbs rack pull from pin 4 but then again it should have been easy but then really felt my shoulder joint move on the Max Effort bench on Wednesday and only had 264lbs on the bar so that doesn’t bode well for my benching. I really thought my shoulder was better so not sure what made it flare up again. Anyway Friday was good for Dymanic effort squats and did 286lbs bar weight plus 120lbs of chains for 8 sets x 2 reps. Sunday for DE bench just did some light volume work and the shoulder seemed to hold up ok.

[TheSumo]

ME Squat - Monday 16 April 2012
1. Sled drags - 70kg (154.5lbs) x 6 trips

2. SSB to high box - spent a fair bit of time warming up with the other guys
60kg x 5
80kg x 3
100kg x 3
110kg x 2
120kg x 1
160kg x 1
180kg (396.5lbs) x 1
200kg (441lbs) x 1
220kg (485lbs) x 1

3. KB swings to time (45 seconds per set)
28kg (61.5lbs) x 45 seconds x 2

4. Banded leg curls

2 mini bands x 100

5. Standing ab pulldowns
pin 6 x 10 x 3

6. Side bends with KB
40kg (88lbs) x 6 x 3

7. Leg raise with long chain
17kg (37.5lbs) x 12

Done - good training session and good to see the team pushing themselves without me having to push them

[TheSumo]

ME Bench - Wed 18 April 2012

1. Sled - 30kg (66lbs) x 8 trips

2. Bench against doubled minis - worked up to 90kg (198.5lbs) x 1

3. Close grip bench rep out
50kg (110.25lbs) x 34
50kg (110.25lbs) x 25

4. T-Bar rows
80kg (176lbs) x 10 x 4

5. JM Kettlebell press
16kg (26.5lbs) x 10
16kg (26.5lbs) x 10
16kg (26.5lbs) x 8
16kg (26.5lbs) x 7

6. Upright dumbell rows
12.5kg (27.5lbs) x 12 x 3

7. Hammer curls (light)
15kg (33lbs) x 6 x 2

8.Torsonator
15kg (33lbs) x 20 x 2

feeling hammered tonight after training and bloddy hell that torsonator feels heavy.

[TheSumo]

DE Squat - Friday 20 April 2012

1. Squats to low box with 54kg (119lbs) of chain
145kg (319.75lbs) plus chain x 2 x 8 (with loose briefs)

2. Speed pulls from floor - Sumo stance
140kg (308lbs) x 3 x 4

3.Single leg GM
30kg (66 lbs) x 6 x 3

4. V-handle pulldowns
pin 12 x 10 x 3

5. Standing Ab pulldowns
pin 6 x 10 x 3

[TheSumo]

DE Bench - Sunday 22 April 2012
1. Prowler - 40kg (88lbs) x 6 runs

2. Bench agianst doubled mini bands
60kg (132lbs) x 5 x 6

3. Football bar 21's
80kg x 7 x 3 non stop

4. CSR
30kg (66lbs) x 12 x 4

5. Tricep pushdowns
45lbs x 12 x 4

6. Side lat raise
7kg (15.5lbs) x 10 x 2 supersetted with

7. rear lat raise
4kg (8lbs) x 20 x 2

8. Swissball crunches
2 x mini bands x 20 x 2

[TheSumo]

ME Squat - Monday 23 April 2012

1. Sled - 70kg (154 lbs) x 6 trips

2. Suspended concentric Good Mornings with SSB
worked up to 110kg (242.5lbs) x 1 - tried 120kg bot no go

3. SSB squats (narrow stance) to low box to time
60kg (132lbs) x 60 seconds
60kg (132lbs) x 45 seconds

4. GHR with long chain
17kg (37.5kg) x 10 x 3

5. Spreadeagle sit ups with kettle bell
16kg (35lbs) x 8 x 4

Really struggled through this session - the good mornings were okay but the timed squats were far more difficult than I would have thought. The first 30 seconds were easy but then the last 30 seconds and 15 seconds respectively were pretty tough.

[TheSumo]

ME Bench - Wednesday 25 April 2012

1. Close grip bench (index finger on the smooth) to 5 rep max
60kg x 10
65kg x 5
70kg x 5
75kg x 5
80kg x 5
90kg x 5
92.5kg (204lbs) x 5
Managed to use my triceps and back exclusively for the movement and kept my shoulders out of it all together so pretty happy with that although it is pretty gay using the 1.25kg plates (I feel so dirty lol)

2. Dumbell press
30kg (66lbs) x 12
30kg x 10
30kg x 8
really fatigued quickly on this one

3. V-handle pulldowns
pin 14 x 10
pin 14 x 8
pin 14 x 6
really ran out of steam on these

4. Dumbell tricep skull crusher thingys
10kg (22lbs) x 15 x 3

5. Shrugs with kettlebell
32kg (70lbs) x 8 x 3

6. Hammer curls
10kg x 12 x 3

7. Shakers with mini band

Good training session but kept the supplementary work fairly light

[TheSumo]

DE Squat - Friday 27 April 2012

1. Light sled drags

2. Low box SB with 3 sets of chain (54kg or 119lbs)
150kg (330.75lbs) plus chain (so total weight at top 204kg or 450lbs) x 2 x 8 (with Metal Ace suit and loose briefs)
Much happier with form on this and hit depth no dramas

3. Rack pulls from pin 4
180kg(396lbs) x 1 x 4
220kg (485lbs) x 2 x 2

4. Plate pull squats
pin 10 x 10 x 3

5. GHR with short chain
10kg (22lbs) x 10 x 2

6. Ab work

[TheSumo]

DE Bench - Sunday 29 April 2012

1. SB bench against doubled minis
60kg (132lbs) plus bands x 5 x 7

2. Dumbell press
20kg (44lbs) x 20
20kg (44lbs) x 15

3. Tricep push downs
55lbs x 12 x 4

4. Dumbell Row
40kg (88lbs) x 5 x 4

5. Banded lying side lat raises
mini band x 12 x 4

6. Banded swiss ball crunches
2 x mini bands x 20 x 3

[TheSumo]

ME squat - Mon 30 April 2012

1. Heavy sled drags
80kg (176lbs) x 4 trips
100kg (225lbs) x 2 trips

2.Reverse band deadlift
140kg x 5
180kg x 1
220kg x 1
240kg x 1
260kg x 1
270kg x 1
280kg x 1 (617lbs)

3. SSb low box squats to time
60kg (132lbs) x 60 seconds

4. GHR with long chain
17kg (37.5lbs) x 10 x 3

5. Reverse Hyper
200kg (441lbs) x 10 x 3

6. standing ab pulldowns
pin 6 x 10 x 2

7. Side bends
28kg (61.75lbs) x 8 x 4

[TheSumo]

ME Bench - Wed 2 May 2012

1. light sled drags

2. Benching against doubled mini-bands
40kg x 5
60kg x 5
65kg x 3
70kg x 1
75kg x 1
80kg x 1
85kg x 1
87.5kg x 1

3. Close grip bench
95kg x 5
95kg x 5

4. CSR - 40kg x 8 x 3 with reverse grip

5. side lat raises 6kg x 10 x 2

6. banded ab raises

just kept it fairly light tonight due to stupid flu I have picked up from work - started to get a bit cranky with a couple of my training partners as I have shown them repeatedly how to perform some of the exercises but they are continually doing them incorrectly not sure there is much to be gained in spending time showing people how to perform an exercise if they are unwilling or unable to learn. Anyway just my 2 cents worth of whinge.

[TheSumo]

DE Squat - Fri 4 May 2012

1. Sled

2. Speedy squats to low box with SB against average and light bands
80kg x 2
85kg x 2
100kg x 2
110kg x 2
115kg x 2
115kg x 2

3. 45 degree back raise with SSB
40kg x 6 x 3

4. Dumbell snatch rows
27.5kg x 8 x 4

5. banded shakers

Pretty sure we did something else but buggered if I can remember what it was. Pretty happy with Rod and Greg picking up proper box squat technique with both of them finally pushing their head back against the bar to come off the box.

[TheSumo]

DE Bench - Sunday 6 May 2012

1. Light sled drags

2. Sb with short chain on each side 10kg each
60kg plus chains x 3 x 8

3. banded kettlebell incline press
12kg kb x 20 x 3 - went too light

4. Dumbell rows
40kg x 5 x 4

5. Banded shoulder medley
mini band x 12 x 4

6. plank push ups with 20kg plate on back
20kg x 10 x 2

7. tick tocks - just one set

Very good session and by Odin we shall get Devins set up on the bench right by the end of the month.

[TheSumo]

ME Squat - Monday 7 May 2012

1. Sled drags (Heavy - well for me anyway)
85kg (187.5lbs) x 6

2. Cambered bar reverse band squats (using iron edge orange mini bands) to medium box. The bands were taking between 10-15kg off at the top. We normally use the light jump stretch bands (these take about 30-40kg off at the top) but I am finding the tension on these is way too variable so will probably switch over to the iron edge bands for everything.
100kg x 5
120kg x 3
140kg x 3
160kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg (507lbs) x 1 PB with plenty left in the tank - previous PB was 225kg with the light bands so pretty happy with that.

3. SSB timed squats to low box (only using the box as a depth guide)
60kg x 60 seconds

4. Kettlebell swings with slap down at the top
28kg x 8 x 3 - really struggled on the last set

5. Plank push ups with 20kg plate
20kg x 1o x 3 - last set of these was horrible

Good training session but interesting to see how different team members react to new exercises. For some personality types the variation in exercises in the westside system can be very challenging as can working in a team.

[TheSumo]

ME Bench - Wed 9 May 2012

No go - stuck at work finalising board papers