Last week was deload week and I was insanely busy working so didn't have the time to update the blog. I only trained twice last week. Both sessions was full body training with lighter weight. Recovered pretty well but then I got sick on Saturday - serious sore throat. Got better on Monday morning and started my week 14 training.
Up at 5:15am and had scoop of whey protein. Arrived gym at 6am.
Warm up - BW Squat, Leg Swings, Drop Squat, Pause Squat.
Squat - Ramped up to 280lbs and did around 8 Singles. Total sets including warm up would be around 16-20sets.
Chins and Rows - Many reps.
Bench day tomorrow, feeling great now.
Monday, November 28, 2011
Saturday, November 19, 2011
Thursday, November 17, 2011
Week 12 - Day 2 (Shoulder) + Day 3 (Brutal 10X5 Deadlift)
Quick Update
Day 2
Strict Press + Push Press - 90lbs 10X5
Day 3
Rack Pull - 315lbs (Activation)
Deadlift - 10X5 (225lbs only, need to touch and go), 60 seconds rest
Single arm DB rows - 3X5
So Done.
Day 2
Strict Press + Push Press - 90lbs 10X5
Day 3
Rack Pull - 315lbs (Activation)
Deadlift - 10X5 (225lbs only, need to touch and go), 60 seconds rest
Single arm DB rows - 3X5
So Done.
Monday, November 14, 2011
Week 12 - Day 1 Deep Squat
3 non-training days ended up 1 party night + 1 moving home day. So there just wasn't enough to recover and my diet was shit. No more drinking for at least 2 weeks.
Monday - Up at 5:30am, scoop of whey, arrived gym at 6:00am.
Trained with 2 friends and it was Squat day. We were all pretty tired actually, all of us didn't have good sleep the night before. We started the session doing some quarter pin squat for activation and worked up to 450lbsX1 and finally we were awake. Then we did squats for about 45mins. I used 270lbs this morning and did around 15-17 singles, failed the last one and I stopped. Did some chins afterwards and cool down and stretch.
Went home and had scoop of whey, creatine, dextrose, oatmeal, 6 eggs. Gonna have another shake later.
Tomorrow will be strict press + push press day, hope I will get at least 8 hours tonight.
Monday - Up at 5:30am, scoop of whey, arrived gym at 6:00am.
Trained with 2 friends and it was Squat day. We were all pretty tired actually, all of us didn't have good sleep the night before. We started the session doing some quarter pin squat for activation and worked up to 450lbsX1 and finally we were awake. Then we did squats for about 45mins. I used 270lbs this morning and did around 15-17 singles, failed the last one and I stopped. Did some chins afterwards and cool down and stretch.
Went home and had scoop of whey, creatine, dextrose, oatmeal, 6 eggs. Gonna have another shake later.
Tomorrow will be strict press + push press day, hope I will get at least 8 hours tonight.
Thursday, November 10, 2011
Week 11 - Day 4 Bench Day
1. Bench Press - 135lbs 10X4 (No grinding, more explosive than last week)
2. Incline Bench - 50lbs each side 5X5
3. Dips - 3X8
4. Close Grip Bench - 135lbs 4X4
2. Incline Bench - 50lbs each side 5X5
3. Dips - 3X8
4. Close Grip Bench - 135lbs 4X4
Wednesday, November 9, 2011
Week 11 - Day 3 Deadlift Day
Up at 5:20, hot shower, scoop of whey
1. Rack Pull - For Activation
2. Deadlift - 225lbs 10X4 (Fast and explosive, no Touch n Go)
3. BW Squats - 85 reps.
PWO - Creatine, Dextrose, Whey, Cottage Cheese, Smoke Salmon, Oatmeal, Wheat Bran, Flaxseed, Fish Oil
Meal 2 - Another Whey Protein Shake + Sugar Free Peanut Butter.
Note - Very tight right hamstring, gonna do some recovery work tonight.
1. Rack Pull - For Activation
2. Deadlift - 225lbs 10X4 (Fast and explosive, no Touch n Go)
3. BW Squats - 85 reps.
PWO - Creatine, Dextrose, Whey, Cottage Cheese, Smoke Salmon, Oatmeal, Wheat Bran, Flaxseed, Fish Oil
Meal 2 - Another Whey Protein Shake + Sugar Free Peanut Butter.
Note - Very tight right hamstring, gonna do some recovery work tonight.
Monday, November 7, 2011
Week 11 - Day 1 (SQUATS, SPRINTS) + Day 2 (SHOULDERS)
Day 1 - Sunday ME Lower + Sprints
1. Quarter Squat from Pin - Worked up to 450lbs (This is for activation), 450lbs was easy too.
2. Full Squat - Worked up to 290lbs, Dropped to 80% and did 6X2 (Explosive!). Depth was very good, near ATG.
3. Sprints - 4 X 9 Seconds (Full Speed)
Very productive training session and fatigue level was low. I can recover so much faster now.
PWO - 8oz Steak, Lamb Shank, Oatmeal, Loads of veggie. Fat, carbs, protein, everything...
Day 2 - Tuesday Shoulders
Up at 5:30am and had 24g whey protein.
Pin Press- worked up to 135lbs X 3
Strict Press - 90lbs 10X4 - Had to do push press for the last 2 sets.
Chin Ups - 10, 8, 6, 4, 2, 2, 2, 2
1. Quarter Squat from Pin - Worked up to 450lbs (This is for activation), 450lbs was easy too.
2. Full Squat - Worked up to 290lbs, Dropped to 80% and did 6X2 (Explosive!). Depth was very good, near ATG.
3. Sprints - 4 X 9 Seconds (Full Speed)
Very productive training session and fatigue level was low. I can recover so much faster now.
PWO - 8oz Steak, Lamb Shank, Oatmeal, Loads of veggie. Fat, carbs, protein, everything...
Day 2 - Tuesday Shoulders
Up at 5:30am and had 24g whey protein.
Pin Press- worked up to 135lbs X 3
Strict Press - 90lbs 10X4 - Had to do push press for the last 2 sets.
Chin Ups - 10, 8, 6, 4, 2, 2, 2, 2
Saturday, November 5, 2011
Week 10 - Day 3 + Day 4
I will keep this one short coz I have been very busy recently.
Thursday
Rack Pull - 315lbs
Deadlift - 225lbs 10X3
BW Squat - 100reps
Friday
Pin Bench Press- 2 sets, forgot what weight.
Bench Press - 135lbs 10X3
Dips + Pushups - 3 sets
Close Grip Bench - 3X6 135lbs
Left Gym.
Diet has been really good. Good Diet = Faster Recovery (Proved)
Thursday
Rack Pull - 315lbs
Deadlift - 225lbs 10X3
BW Squat - 100reps
Friday
Pin Bench Press- 2 sets, forgot what weight.
Bench Press - 135lbs 10X3
Dips + Pushups - 3 sets
Close Grip Bench - 3X6 135lbs
Left Gym.
Diet has been really good. Good Diet = Faster Recovery (Proved)
Tuesday, November 1, 2011
Week 10 - Day 1 + Day 2
Wrist injury last week so I took one whole week off.
Back to training on Monday, up at 5:15am, no more Jack3D. I had 1/2 cup oatmeal + BCAAs.
Trained with my friend back from Toronto and Monday's main lift was Squats.
1) Activation Exercises - Quarter Squat from Pin (405lbs)
2) Main Lift - Squats Singles 15X1 (270lbs) rest time was minimal, less than 60seconds
3) Jumping Lunges + Kettlebell Swing
Left Gym. Training was within 1 hour and I felt energetic and obviously I could recover so much faster.
Tuesday Training - Strict Press + Push Press
Up at 5:15am and had an apple + BCAAs
1) Activation Exercises - Seated Overhead Press from Pin (135lbs)
2) Main Lifts - Strict Press + Push Press, didn't count sets, we just keep on pressing until lift got slow and then we changed to push press. (90lbs + 110lbs), 3 reps each set.
3) Pushups + Chinups - 2 Sets til Slow.
I am gonna take Wednesday off and it will be an intense deadlift morning on Thursday. Can't WAIT.
Back to training on Monday, up at 5:15am, no more Jack3D. I had 1/2 cup oatmeal + BCAAs.
Trained with my friend back from Toronto and Monday's main lift was Squats.
1) Activation Exercises - Quarter Squat from Pin (405lbs)
2) Main Lift - Squats Singles 15X1 (270lbs) rest time was minimal, less than 60seconds
3) Jumping Lunges + Kettlebell Swing
Left Gym. Training was within 1 hour and I felt energetic and obviously I could recover so much faster.
Tuesday Training - Strict Press + Push Press
Up at 5:15am and had an apple + BCAAs
1) Activation Exercises - Seated Overhead Press from Pin (135lbs)
2) Main Lifts - Strict Press + Push Press, didn't count sets, we just keep on pressing until lift got slow and then we changed to push press. (90lbs + 110lbs), 3 reps each set.
3) Pushups + Chinups - 2 Sets til Slow.
I am gonna take Wednesday off and it will be an intense deadlift morning on Thursday. Can't WAIT.
Subscribe to:
Comments (Atom)