May - July 2008

[John]

I let things slip here in the last month. Training still going but just didn't get around to posting.

Here goes for the next three months!

[John]

Thursday 1 May 2008

Legs

1. Back Squat: 12x80, 6x100, 8x110, 1x120kg
2. Romanian Deadlift: 10x120, 6x150, 2x170, 1x180kg

This turned out to be a very disappointing session. Squats have been real bad of late but this one was an absolute shocker :(
Called it a night very quickly.

[John]

Saturday 3 May 2008

Shoulders & Chest

1. Hand-stand Push-up: 6, 8
2. Flat Bench Press: 12x77.5, 8x90, 5x100, 2x110, 0x117.5, 5x100kg

HSPUs are improving now. Could only do a couple with short ROM a month ago, but these two sets were from lockout to head touching floor.

Have upped the frequency of bench pressing to try and quickly get to the elusive 120kg. It's not far away now. Haven't managed more than 117.5kg since way back at Uni days.

[John]

Sunday 4 May 2008

Arms & Calves

Worked with John. I'm not overly keen on arm curls now because even quite light weights aggravate the distal bicep tendons, so approached this one with caution.

1. EZ-bar Preacher Curl: 10x27.5, 10x37.5, 10x42.5, 5x47.5kg
2. Double Cable Curl: (10+10+10)11.25, (10+7+7)x 13.75, (7+7+5)x16.25kg
3. Free-standing Concentration Curl: 12x16, 12x20, 10x22kg
4. Smith Calf Raise: 15x120, 15x160, 12x200kg
5. Seated Calf Machine: 15x60, 15x70, 12x80kg
6. Wrist Winder: 2x5kg
7. Flat Bench Press: 6x97.5kg

Cable curls were with a long bar hooked to a cable at each end. Each set done as a triple superset: wide+medium+narrow grip. Weight is weight on each cable. Concentration curls done without supporting elbow. Things didn't hurt too much after this workout but I don't want to do curls too often because the tendons cause me grief for three or four weeks afterwards sometimes.

[John]

Tuesday 6 May 2008

Shoulders

1. Standing Military Press: 10x35, 8x45, 6x55, 3x60, 3x60, 1x65, 9x50kg
2. Weighted Dips: 12x20, 12x30kg
3. Seated DB Shoulder Press: 12x24, 8x28, 7x30kg
4. Tricep Press-down: 12x28, 10x35kg
5. Pull-ups: 25
6. BB Shrugs: 12x137.5, 10x177.5, 10x200, 6x220, 12x180kg
7. Triple DB Raise: 10x10, 10x12, 10x14kg

DB raises done as a triple superset: lateral, front, bent-over rear.

[John]

Wednesday 7 May 2008

Legs

No heavy sets. Worked with the two boys - Eamon and Mario.

1. Front Squat: 12x40, 10x60, 8x80kg
2. Back Squat: 6x100kg
3. Leg Press: 12x240, 10x320kg
4. Leg Extensions: 2 drop-set rounds 110kg - 26kg 10-rep sets
5. Pull-ups: 27
6. Deadlift: 12x120, 8x140kg

[John]

Thursday 8 May 2008

Chest

1. Flat Bench Press: 10x60, 8x90, 7x100, 2x110, 1x117.5, 0x120, 4x100kg
2. Incline Bench Press: 6x77.5, 6x77.5kg
3. Overhead Incline Cable Pull-downs: 10x46.5kg

Almost got 8 reps at 100kg bench.

[John]

Saturday 10 May 2008

Bit of Everything (Except Legs!)

1. Warmup Row: 1000m 4:09 19spm
2. Military Press: 10x40, 8x50, 3x60
3. Pull-up: 22
4. Flat Bench Press: 11x57.5, 8x87.5, 4x102.5kg
5. Pull-up: 26, 20
6. EZ-bar Preacher Curl: 10x27.5, 10x37.5, 10x42.5, 6x47.5, 1x52.5kg
7. Triple Biceps Curl - long bar: 10+10+10x11.25, 10+9+4x13.75, 5+3+2x16.25kg
8. Standing Concentration Curl: 10x18, 10x20, 10x24kg

[John]

Sunday 11 May 2008

Core Work

1. Warmup Row: 1000m 4:05
2. Kettlebell Swing: 20+20R+20L x 16kg
3. Kettlebell Press: 20R+20L x 16kg
4. KB Turkish Get-up: 3R+3Lx16, 1R+1Lx24
5. DB Turkish Get-up: 1R+1Lx28, 1R+1Lx30, 1L+1Rx30kg
6. Overhead Squat: 15x17.5, 12x30, 12x30, 12x30, 12x30kg

[John]

Monday 12 May 2008

Chest

1. Flat Bench Press: 6x80, 6x100, 3x110, 1x120kg
2. Incline Bench Press: 10x67.5, 10x77.5kg
3. Incline DB Fly: 10x16, 10x20kg
4. Cable Cross-over: 10x11.25, 10x16.25kg
5. Incline Overhead Cable Pulldown: 12x34, 12x41, 9x49kg

First time I've managed a 120kg bench since the 1970s!

Body weight 81.8kg

[John]

Tuesday 13 May 2008

Stuff

In Auckland overnight for work, so visited Les Mills in the CBD. They have a couple of kettlebells - which is a bit unusual for commercial gyms.

1. Pull-up: 20, 20, 15, 15 medium and thick bars
2. Deadlift: 10x100kg
3. Pull-up: 15 thick bar
4. Kettlebell Swing: 20+10R+10Lx16, 10+10R+10Lx16, 10x32, 10x32kg
5. 45° Leg Press: 12x240, 10x320, 8x360kg

[John]

Wednesday 14 May 2008

Legs

1. Back Squat: 9x100, 5x110, 2x120kg

My back squat sucks right now. Also feel like I'm in need of a rest from regular weight training - tending not to plan sessions and energy has waned. Did some bench presses as well, but didn't record what I did. Hmmm.

[John]

Thursday 15 May 2008

Chest & Arms

1. Flat Bench Press: 10x90, 6x100, 3x110, 0x120, 5x100kg
2. EZ-bar Preacher Curl: 10x27.5, 8x37.5, 6x47.5, 2x52.5kg
3. Cable Curl Triples - long bar: 10x11.25, 10x13.25, (6+6+2)x16.25kg
4. Kickback: 10R+10L x 18kg, 10R+10L x 20kg
5. Triceps Pressdown: 10x29, 10x39, 6x44, 4x49kg
6. Warmdown Row: 1000m 3:44.1 23spm

[John]

Saturday 17 May 2008

General Conditioning

Cutting back on the number of heavy weights sessions per week because I sense the symptoms of over-training. Did a 1000m warm-up row then CrossFit "Fran":

1. 42.5kg Thruster: 21, 15, 9 sets alternated with ...
2. Bodyweight Pullup: 21, 15, 9
   Time = 8:22

Still as demanding and horrible as ever, but managed to improve on the last one by about a minute. Still a minute longer than my best last November. I need to do more of this sort of work to keep my fitness up. Might have another go at it tomorrow.

Other stuff included:

• Arm Wall Slides: 10 facing out, 10L+10R facing wall
• Shoulder Rotation, Forearm horizontal (Cable): 10xdunno - Internal
• Shoulder Rotation, Forearm horizontal (Cable): 10xdunno - External
• Prone Incline DB Front Raise: 10x5, 10x5, 10x6, 10x7kg
• Overhead Squat: 12x17.5, 12x27.5, 9x35, 9x35kg

[John]

Sunday 18 May 2008

Upper Body

1. Warm-up Row: 1000m 3:58.7 19spm
2. Row: 500m 1:35.4 34spm
3. Pull-ups: 20x0, 10x0, 15x0, 6x20kg
4. Dips: 15x0, 12x15, 4x30, 6x30, 10x30, 8x30kg
5. Pull-ups: 6x30kg
6. Triceps Pressdowns str bar: 12x29, 6x36, 6x49, 6x49kg
7. Kickbacks: 12x18kg
8. Prone Incline Front Raises: 12x6, 12x6, 12x6, 12x8, 12x10kg
9. Barbell Shrugs: 12x140, 10x180, 8x200, 12x180kg