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Zander1983
New member
For those that missed it, here is how my first competition went:
http://boards.elitefitness.com/forum/showthread.php?s=&postid=3166689#post3166689
And in an inconvenient reverse order, here are the five workouts I've had since then:
DE Upper - Thursday December 11 2003
Speed Bench
165 x 3 x 8 sets
3 Board Press
132 x 5
220 x 5
242 x 5
264 x 3
286 x 3 PR by default
Barbell Rows
132 x 5
176 x 5
198 x 5
220 x 5 PR
Incline Chinups
BW x 5 x 4 sets (little rest)
Cuban Press
Bar x 8 x 2 sets
Snatch Grip Cuban Press
Bar x 8
First time doing board presses, hence the PR by default. My upper end is definately much stronger than the bottom of my bench. I can't wait to get into a bench shirt.
I'm feeling (and actually getting!) even leaner every day. Not quite back to the levels I was at this time last year, but I'm SO much bigger and stronger.
I'm eating a hell of a lot of quality food. Last night I felt like a bit of a carb pig out like I used to indulge myself in. Icecream and bread were calling. For some weird reason I grabbed a protein bar instead and called it a night. Indicative of how everything is going for me
DE Lower - Tuesday December 9 2003
Box Squats (12 inch)
198 x 2 x 8 sets
Speed Deadlifts
215 x 1 x 5 sets
Straight-leg Deadlift
176 x 8 x 4 sets
Swiss Ball Reverse Hypers
BW x 10 x 3 sets
Russian Twists
4kg Med Ball x 10/side x 2 sets
First time using my newly constructed box (thanks guys!). It was nice and sturdy and did the job much better than a milk crate! I really need to work on my speed off the box, although my form did feel good.
It was an exceptionally hot day and I sweated like crazy. I rarely break a sweat during a workout!
ME Upper - Monday December 8 2003
Floor Press
132 x 3
176 x 3
220 x 3
242 x 1
264 x 1
286 x 1
297 x Miss
JM Press
88 x 10 x 6 sets
Yates Rows
176 x 5 x 3 sets
Side Laterals (supersetted with rows)
15kg DBs x 5 x 3 sets
Hammer Curls
10kg DBs x 10 x 2 sets
My floor press failed at the bottom, indicative of my weakness when raw benching.
JM presses suck. I was making sure my form was good. High volume triceps work also sucks. Looking forward to using my boards in future.
ME Lower - Saturday December 6 2003
Pin Suspended GMs (squat stance)
132 x 3
176 x 3
220 x 3
264 x 1
308 x 1
352 x 1
374 x 1
396 x 1
417 x 1
440 x 1 Massive PR
Straight-leg GMs (narrow stance)
132 x 5 x 3 sets
Rack Pulls
308 x 5 x 3 sets
Swiss Ball Situps
10kg plate x 10 x 4 sets
DB Swing Throughs
10kg DB x 10 x 2 sets
440 was getting close to my limit on the suspended GMs. I would've gone for 462 if I had another 10kg worth of plates, but 440 is all I own
The last time I did these I would've been in the mid 300s, and that was only a couple of months ago. I don't know where the massive jump has come from given my training has been limited. Maybe a lot is mental, post-competition and the like. I know my new Adidas Martial Arts shoes helped too.
For some reason straight-leg GMs are EXTREMELY painful for me. I think I need to start stretching more often, because it could just be a lack of flexibility.
I felt sleepy throughout the workout. Started at about 9:15pm which has been close to my bed-time during the week (I have to be up at 5:00am).
DE Upper - Friday December 5 2003
Speed Bench
Warm-ups: 88 x 5, 132 x 5
154 x 3 x 8 sets
Close-grip Bench Press
220 x 5 x 2 sets
Barbell Rows
132 x 10 x 3 sets
Lying Lateral Raise
10kg DBs x 5 x 3 sets (little rest)
External Rotation
5kg DBs x 10 x 2 sets
My first workout since Sunday's meet. I took it fairly easy in terms of volume and the only real intensity came on the close-grips.
Feels great to be back into the swing of things. I have the next three weeks mapped regarding the areas I need to address, so things are looking good
http://boards.elitefitness.com/forum/showthread.php?s=&postid=3166689#post3166689
And in an inconvenient reverse order, here are the five workouts I've had since then:
DE Upper - Thursday December 11 2003
Speed Bench
165 x 3 x 8 sets
3 Board Press
132 x 5
220 x 5
242 x 5
264 x 3
286 x 3 PR by default
Barbell Rows
132 x 5
176 x 5
198 x 5
220 x 5 PR
Incline Chinups
BW x 5 x 4 sets (little rest)
Cuban Press
Bar x 8 x 2 sets
Snatch Grip Cuban Press
Bar x 8
First time doing board presses, hence the PR by default. My upper end is definately much stronger than the bottom of my bench. I can't wait to get into a bench shirt.
I'm feeling (and actually getting!) even leaner every day. Not quite back to the levels I was at this time last year, but I'm SO much bigger and stronger.
I'm eating a hell of a lot of quality food. Last night I felt like a bit of a carb pig out like I used to indulge myself in. Icecream and bread were calling. For some weird reason I grabbed a protein bar instead and called it a night. Indicative of how everything is going for me
DE Lower - Tuesday December 9 2003
Box Squats (12 inch)
198 x 2 x 8 sets
Speed Deadlifts
215 x 1 x 5 sets
Straight-leg Deadlift
176 x 8 x 4 sets
Swiss Ball Reverse Hypers
BW x 10 x 3 sets
Russian Twists
4kg Med Ball x 10/side x 2 sets
First time using my newly constructed box (thanks guys!). It was nice and sturdy and did the job much better than a milk crate! I really need to work on my speed off the box, although my form did feel good.
It was an exceptionally hot day and I sweated like crazy. I rarely break a sweat during a workout!
ME Upper - Monday December 8 2003
Floor Press
132 x 3
176 x 3
220 x 3
242 x 1
264 x 1
286 x 1
297 x Miss
JM Press
88 x 10 x 6 sets
Yates Rows
176 x 5 x 3 sets
Side Laterals (supersetted with rows)
15kg DBs x 5 x 3 sets
Hammer Curls
10kg DBs x 10 x 2 sets
My floor press failed at the bottom, indicative of my weakness when raw benching.
JM presses suck. I was making sure my form was good. High volume triceps work also sucks. Looking forward to using my boards in future.
ME Lower - Saturday December 6 2003
Pin Suspended GMs (squat stance)
132 x 3
176 x 3
220 x 3
264 x 1
308 x 1
352 x 1
374 x 1
396 x 1
417 x 1
440 x 1 Massive PR
Straight-leg GMs (narrow stance)
132 x 5 x 3 sets
Rack Pulls
308 x 5 x 3 sets
Swiss Ball Situps
10kg plate x 10 x 4 sets
DB Swing Throughs
10kg DB x 10 x 2 sets
440 was getting close to my limit on the suspended GMs. I would've gone for 462 if I had another 10kg worth of plates, but 440 is all I own
The last time I did these I would've been in the mid 300s, and that was only a couple of months ago. I don't know where the massive jump has come from given my training has been limited. Maybe a lot is mental, post-competition and the like. I know my new Adidas Martial Arts shoes helped too.
For some reason straight-leg GMs are EXTREMELY painful for me. I think I need to start stretching more often, because it could just be a lack of flexibility.
I felt sleepy throughout the workout. Started at about 9:15pm which has been close to my bed-time during the week (I have to be up at 5:00am).
DE Upper - Friday December 5 2003
Speed Bench
Warm-ups: 88 x 5, 132 x 5
154 x 3 x 8 sets
Close-grip Bench Press
220 x 5 x 2 sets
Barbell Rows
132 x 10 x 3 sets
Lying Lateral Raise
10kg DBs x 5 x 3 sets (little rest)
External Rotation
5kg DBs x 10 x 2 sets
My first workout since Sunday's meet. I took it fairly easy in terms of volume and the only real intensity came on the close-grips.
Feels great to be back into the swing of things. I have the next three weeks mapped regarding the areas I need to address, so things are looking good
