AK's Journal

Old one of James' articles that seems to have risen to fame recently!

10 reps on some sort of weighted calf raise, 2s up, pause, 2s down.

10 reps unweighted on a platform, same as above.

10 reps unweighted on the floor, bouncy bouncy.

Repeat that 3 times with no rest

Chest/Tri's

Flat DB

37.5kgx12
32.5kgx8
27.5kgx10

Decline BB

80kgx9
70kgx10
60kgx12

Cable Crossovers

30kgx12
25kgx12
25kgx10 > 15kgx20

Incline Smith

20kgx12
20kgx12

Overhead Extensions

50kgx15
40kgx12
30kgx10

Single-Arm Pushdowns

15kgx8
10kgx12
10kgx12

Foam roll and stretching to finish.

Good session today - threw in some delt stuff between chest and tri's work too as i'm away for a friends birthday on saturday evening so sunday morning i won't fancy training, will throw in hams/bi's on saturday and that'll be that.

Tiredness from last night probably played a part in some of the numbers not really changing from last week, tri's felt especially smoked, but a good one regardless. Just need to rest up now for Saturdays exertions

Nice one bud.... how long do you tend to roll each muscle for when you do it BTW?

Not long normally - thoracic spine mobility i do a handful for as i tend not to get any tightspots there, but lower back and hams i'll do maybe 6-8 slow rolls plus pausing on any tightspots i find.

The niggle in my back i'll pause on for about 30 seconds, roll a bit, pause a bit longer as it seems to work it out quite nicely.

Best get an early night pal! :)

Yeah, not all that long then. I sometimes wonder if I try and spend too long. I don't spend ages but I do spend a little while and I think the pushing myself back and forwards is what aggrevates my shoulder sometimes. Few roll with a little extra focus on the 'knots' it will be for a bit.

Back/Hams/Bi's

Deadlift

Various warmups

200kgx1
220kgx1
227.5kgx0

http://www.youtube.com/watch?v=CQpbhTrd8ho

Chins

BWx11
BWx6
BWx5

T-Bar Row

65kgx10
55kgx10
55kgx10

Cable Row

11 plates x10
10 plates x10
9 plates x10

Pullover Machine

65kgx10
65kgx10

Finished up with some ham curls, biceps stuff, facepulls and stretching/foam rolling.

Lovely stuff today Chuffed with the 220 but a bit dissappointed with the failed set - could've uglied it up but didn't fancy risking my back on it. Will get it on the next training cycle

Nice lifting, mate (altho can't view vids at home)... you're well ahead of me for 230 ATM, even excusing my past weeks illness I don't think 220 is quite back in me yet and I certainly wouldn't have the balls to try 500lbs yet. Good session

Buggers are taking an age to process anyway - you'll probably still be waiting at work on monday!

Youtube's telling me the user has removed the videos! Did you mistakenly post up one of your 'home movies'?

LOL, no. I've had to arse about with the files because i had to rotate them, then it added 7 minutes onto the file length!

Give me 20 minutes, i say hopefully

Sorted - working link http://www.youtube.com/watch?v=CQpbhTrd8ho

Nice lifting there!!!     

Looked like you failed that 227 before you'd started cos that 220 went up very smoothly. NIce lifting.... that said 227 straight after 220 might be a big ask.

Solid lift tho dude.

Cheers chaps - i'm setting the lofty goal of 250 by the close of 2010, gives me around 8 months to really crack on. I might look into some proper periodisation or DL training if i can fit it in around the other stuff, we'll see how it goes!

On a dimmer note since i went to a friends for a birthday on saturday my sleeping pattern has been thrown well and truly out of whack, not aided by the fact we weren't in bed until about 5.30 in the morning! I took an extra 24 hours rest, but it didn't sort itself, and as a result i feel like a total zombie and couldn't face quads this morning, so i'll do them tommorow and hope i can get some proper kip tonight.

Chest/Tri's

Flat DB

38kgx10
34kgx8
30kgx8
26kgx8

Cable Crossovers

17.5kgx10
15kgx10
12.5kgx10
10kgx12

Incline Smith

30kgx12
35kgx10
35kgx8

DB Flyes

12kgx12
12kgx10
12kgx8

Overhead Extensions

24.5kgx12
21kgx8
17.5kgx10

Single-Arm Pushdowns

5kgx12
5kgx10

Foam roll and stretching to finish.

Strength a bit all over the shop tonight but not too fussed about it given the circumstances, chest got a solid pump with rest periods around 60-90s throughout- just tri's that are the weak link on the heavy pressing still. Will start putting some more functional stuff in next week as my elbow's calmed down quite a lot now. Main aim for today was just to get in and do something to try and tire myself into a good nights sleep!

On another note - had some comments from some people i used to work with last night that i look like i've dropped a fair bit of weight around my face, which is nice since i'm down to 1 chin and the hamster look is gone Also seem to be getting a bit of vascularity in my forearms, not bad for a 200lb featherweight

That'll teach you, you can't party and train well. You need to get back to being a sad, house bound recluse who's only activity beyond his kitchen is the gym!

You slacker

250 eh? I'd love to pull 250

Tell me about it! Since sunday it's been a case of being tired all day, go to bed, can't sleep, rinse and repeat. The 4th day in it's losing it's novelty a tad.

I'd be well chuffed to pull 250, need to bring my hams up to speed a bit though as getting the bar the first 6-8 inches is the hardest bit, after that i fly through it.

If you wnat to have a good chance at pulling 250 this year you'll need to be even more serious with your deadlift planning.
 
Next setp 227.5-230. Plan to nail that then make next plan. Look up Ed coan routine 10 wks iirc.
 
You may not want to run it verbatum but you can look at the % it uses etc for the deadlift. Basically each wk you work up to a top double the  get volume in on lighter work. This is followed up by some circuits (but with 1min rest between lifts so not fast paced).
 
I can email you a spread sheet if you'd like a gander?

I think i've seen that one Kenders - is it this one? Set at current max 220, desired max 230;

http://tsampa.org/train...=kg&submit=Calculate

You think other than heavy reps/speed lifts i need the circuits or would the other back stuff i normally do suffice?

Rant time.

Woke up this morning feeling refreshed for the first time since Saturday morning, got right into the mindset of training quads and calves, arrive at the gym to a notice;

"Free weight area closed for repairs"



No mention of it yesterday when i was in, ****ed off doesn't quite cover it.

Did a half-ársed back session as a result that i'm not gonna bother putting up, just involved Chins/DB rows/Cable rows/Pulldowns/Facepulls.

Leaves me with tommorow and sunday to fill in the gaps for DL's, hams/delts/bi's and quads/calves. I'll probably for quads/calves as normal tomomrow then do regular DL's instead of RDL's on sunday, then get back to normal next week.