Training 6th March 2009: BP/GPP 1.1.15

Mobility warmup

A1 Bench press 80x5, 90x3, 100x1
A2 RDL 110x8,8
B1 Cybex conv. shoulder press 80x10,10
B2 Hammer (neutral) close-grip iso pulldown 60x10,10
C1 DB rev lunge 30'sx8
C2 Seated calf raise 70x10

Training 2nd March 2009: SQ/GPP 1.1.14

Mobility warmup performed prior to both sessions.

1145 - at work.
A1 DB flye 22'sx15
A2 DB bent lateral 18'sx10(+2)
B1 Rolling tri extn vs mini 12'sx15
B2 DB curl 12'sx11(+2)
C1 Tripod planks 2x50s
C2 Hanging leg raise BWx10,10
C3 45o back raise 15x15,15

1745 - at PP.
A 1-arm Hammer iso low row 60x11(+2)
B Light squat 60x5, 100x5, 120x5
C Power squat 60x20

At home: restoration

Training 27th Feb 2009: BP/GPP 1.1.13

Mobility warmup

A1 Bench press 70x5, 80x5, 90x6
A2 GHR w. mini BWx12,12
B1 Pullup BWx9,8
B2 Military press 55x8,8
C1 Stepup @20" 25'sx8,8
C2 Standing calf raise 190x8,8
D1 Tripod plank 2x45s
D2 Ghetto rev hyper vs green band x12,12

At home: restoration

Training 20th Feb 2009: GPP 1.1.12

Trained at work gym.

Mobility warmup

A1 Chest press 80x10,10
A2 BB row 70x8,8
B1 DB O/H press 24'sx8,8
B2 Cable rev flye 6.75'sx10,10
C1 Pressdown 70x8, 60x8
C2 EZ curl +20x12,10
D Plank w. rear foot elevated 2x45s

At home: restoration

Training 18th Feb Training: BP/GPP 1.1.11

1st session (1130)

Mobility warmup
A1 RDL 120x8
A2 BB rev lunge 80x8
B Plank-to-side-plank 2x45s/30s

2nd session (1800)

Mobility warmup
A1 Seated calf raise 90x6
A2 Bench press 75x3, 85x3, 95x5[PR], 90x4
B1 Cybex converging shoulder press 100x8
B2 Hammer iso pulldown 120x6

At home: restoration

Training 17th Feb 2009: Conditioning

Treadmill intervals, 25mins inc. 5min warmup

15s on/30s off

15% incline, 4mph

Training 16th Feb 2009: GPP 1.1.10

Mobility warmup

A Hammer iso low row 60x10(+2)
B1 DB flye 20'sx15
B2 DB bent lateral 15'sx15
C1 Rolling tri extn vs mini 12.5'sx12
C2 DB curl 12.5x12(+2)
D Plank-to-side-plank 2x45s/30s

At home: restoration

Training 14th Feb 2009: GPP 1.1.9

Mobility warmup

A GHR w. mini vs 1 chain x8,8
B1 Pullup BWx8,8
B2 Military press 50x10,10
C1 DB Step up @ 16" 25'sx12,12
C2 Standing calf 180x12,12
D Plank-to-side plank 2x45s/30s

At home: restoration

Training 11th Feb 2009: BP/GPP 1.1.8

Mobility warmup

A BB row 80x7
B1 DB press 27.5x6
B2 Rear delt machine 120x7
C1 Pressdown #14x7
C2 EZ curl +30x6
D1 Tripod plank 2x45s
D2 Side plank 2x30s/side
D3 45o back raise BWx15
E Bench (deload) 60x5,5,5

At home: restoration

Training 9th Feb 2009: GPP 1.1.7

All lower body exercises taken gently due to sciatica.

Mobility warmup

A1 Front squat 60x12
A2 RDL 100x12
B1 Hammer iso pulldown 100x12
B2 Cybex converging shoulder press 80x12
C1 BB rev lunge 60x10
C2 Seated calf raise 50x12
D Tripod planks 2x45s

At home: restoration

Training 7th Feb 2009: DL/GPP 1.1.6

Mobility warmup

A1 Sumo deadlift 130x5, 150x3, 167.5x5[PR]
B1 Hammer iso row 75x8,8
C1 DB flye 20'sx8,8
C2 DB bent lateral 15'sx10,10
D1 Rolling tri extn vs mini 12.5'sx8,8
D2 DB curl 12.5'sx8,8
E1 Tripod plank 2x45s
E2 Chin machine abs #4x15,15
F1 45o back raise vs green + mini bands x13,13
F2 Hanging leg raise BWx15,15

At home: restoration

Training 5th Feb 2009: BP/HIIT

A1 Bench press 80x5, 90x3, 95x4
A2 KB medley 30sx4@24kg

Training 4th Feb 2009: GPP1.1.5

All training at home due to car in the shop...

Mobility warmup

A1 Unilateral band leg curls Greenx12
B1 Pullup 10x8
B2 Military press 56x7
C1 BB stepup 46x10
C2 Unilateral calf raise 20x12
D1 Tripod plank 2x45s
D2 Medball rotation 2x15,15
E1 Spreadeagle medball situp 2x15,15
E2 Ghetto rev hyper BWx15,15

Restoration

Training 02nd Feb 2009: SQ/GPP 1.1.4

Mobility warmup

A1 Squat - too sore to squat today
A2 BB row 60x12
B1 DB o/h press 25'sx10
B2 Rear delt machine flye 80x12
C1 Pushdowns #12x12
C2 EZ bar curls EZ bar+20x12
D1 Planks 2x45s
D2 Hanging leg raise BWx15,15
E1 Chin machine abs #4x12,12
E2 45o back raise vs. green + mini bands x12,12

At home - rolling + stretching

Training 31st Jan 2009: DL/GPP 1.1.3

Very sore hamstrings.

Mobility warmup

A1 Sumo deadlift 115x5, 130x5, 150x5
A2 RDL 60x8,8
B1 Cybex iso pulldown 100x8,8
B2 Cybex adv. shoulder press 80x8,8
C1 BB rev. lunge 60x8,8
C2 Seated calf 70x8,8
D1 Plank 2x45s

At home: rolling + stretching

Training 29th Jan 2009: HIIT

KB swings @ 40kg

10 sets of 10 reps in 10mins

Training 28th Jan 2009: BP/GPP 1.1.2

Mobility warmup

A1 Bench 70x5, 77.5x5, 87.5x9
B1 One arm Cybex CSR 80x7
C1 DB flye 20'sx8
C2 DB bent lateral 15'sx8
D1 Rolling tri extn vs mini 15'sx6
D2 DB curl 15'sx6
E1 Plank 2x45s
F1 Chin machine abs #3x15,15
F2 45o back raise vs green band x15,15
F3 Hanging leg raise BWx15,15

At home - foam rolling/tennis ball + stretching

Training 26th Jan 2008: SQ/GPP 1.1.1

Mobility warmup

A Squat 110x5, 127.5x5, 145x5[PR]
B GHR w. miniband BWx15
C1 Pullups BWx11
C2 Military press 50x12
D1 Stepups 25'sx15
D2 Standing calf raise 180x12
E1 Ghetto reverse hyper BWx15,15

At home
A1 Plank 2x45s
A2 Spreadeagle medball situp 2x15@2kgs
A3 Seated medball rotation 2x15@2kgs

Foam rolling/tennis ball + stretching

Training 25th Jan 2009: DL

Trained with The Rush.

A Sumo DL 140x3, 150x3, 160x5
B Military press 60x5, 65x1
C Various stuff x many

Training 21st Jan 2009: BP

A Bench press 72.5x3, 82.5x3, 92.5x5
B T-bar row to chest, wide-grip 50x10,8,6

Training 20th Jan 2009: KB Conditioning

24kg KB on all exercises
A1 KB clean & press x6
A2 DB renegade row @18kg x6
A3 KB TGU x3/side
A4 Single-arm KB squat x8
A5 One-hand KB swing x15

2 rounds.

Training 19th Jan 2009: SQ

A Squat 110x3, 135x3, 152.5x3

Training 18th Jan 2009: MP

A1 Military 50x3, 55x3, 62.5x5
A2 Pullups BWx11, neutral chins BWx8, chins BWx6

Training 24th Dec 2008: DL

A Sumo deadlift 110x5, 127.5x5, 135x12[PR]
B Wide-stance GM 95x5,5,5
+20s ad stretch

Training 23rd Dec 2008: BP

A1 Bench press 65x5, 75x5, 85x10[PR]
A2 T-bar row to chest 55x8,7,6

Training 20th Dec 2008: MP

A1 Military press 46x5, 51x5, 57x8[PR]
A2 Pullups BWx12, chins BWx8, close-grip pullups BWx8

Training 21st Dec 2008: SQ

A Squat 110x5, 125x5, 140x5
B1 Iso squat 130x8,8,8
B2 Chin machine abs #5x10,10,10
+45s ad stretch

Training 18th Dec 2008: DL

A Sumo DL 120x3, 135x3, 152.5x6[PR]
B1 GM (wide) 90x5,5,5
B2 Cybex leg press 300x10,10,10
C1 Uni leg curl 30x15
C2 Leg extn 185x20
+45s ad/hip stretches

Training 17th Dec 2008: BP

A Bench 80x3, 90x3, 100x2
B1 T-bar row to chest 50x10,8,6,6
B2 Bar pushdowns #12x15, #13x14, #14x10,8
C Thib pulldown/row #15x10

Training 15th Dec 2008: SQ

A Squat 115x3, 132.5x3, 147.5x5[PR]
B1 Iso squat 120x8,8,8
B2 Standing abs vs chin machine #4x12,12

Training 14th Dec 2008: MP

A1 Military press 47.5x5, 55x4, 60x6[PR], 70x1[PR]
A2 Pullup x10, Chinup x8, Neutral chin x8
B1 CG 3-board 85x5,5,5
B2 DB shrug 50'sx15,8,15
C1 Alt db hammer curl 20'sx13
C2 Neck harness 10x25
C3 DB side lateral 10'sx20

Training 12th Dec 2008: DL (Deload)

A Sumo DL 100x5,5,5
B1 GM, wide 90x5,5,5
B2 45o leg press 200x12,12,12
C1 Uni leg curl 25x20
C2 Leg extn 170x20
D Hanging leg raise BWx10
+45s AD stretch

Training 10th Dec 2008: BP (Deload)

A Bench 50x5, 60x5, 70x5
B1 T-bar row to chest 40x10,10
B2 Rope pushdown #12x12,10
C Inc DB bench 20'sx25
+flye stretch @ 10's

Training 7th Dec 2008: MP (Deload)

A1 MP 26x5, 36x5, 41x5
A1 Pullups BWx9, Chins BWx8
B1 CG 3-board 81x8,8
B2 DB hammer curl 20x10
B3 DB side lateral 10'sx15

Training 5th December 2008: DL

A Deadlift 140x5, 157.5x3, 175x1
B1 Quad leg press 150x12, 200x15, 250x15, 300x15
B2 Hanging leg raise BWx9,8
B3 Single-leg 45o back raise BWx15,15
C1 Uni leg curl 20x20
C2 Uni leg extn 20x12
+45s ad/pf stretches

Training 2nd Dec 2008: BP

A Bench 80x5, 92.5x3, 102.5x1
B1 Neutral seated row 150x12,10,6
B2 Rope pushdown #10x15,12,10
B3 Bent lateral 10'sx20, 15'sx8,8
+45s band pec stretch

Training 1st Dec 2008: SQ

A Squat 120x5, 135x3, 152.5x3[PR]
B1 Walking lunge 25'sx8,8,8
B2 Roman chair situp BWx20,20,20
C 45o back raise vs green band x15,15
+45s ad stretch

Training 29th Nov 2008: MP

A1 MP 47.5x5, 55x3, 62.5x5[PR]
A2 Neutral pullup BWx12,8,8
B1 CG 3-board 80x8,8,7
B2 Alt DB hammer curl 20'sx10,10
C1 DB side lateral 10'sx15
C2 Neck harness 15x20
+45s band pec & lat stretches

Training 28th Nov 2008: DL Asst.

A Sumo DL 120x5, 140x5, (straps on)140x6
B1 Iso squat 120x6,6,6
B2 Cybex bench shrug 170x15,15
B3 Kroc row 30x20
+45s ad/pf/calf stretches

Training 26th Nov 2008: BP

A Bench 70x5, 80x5, 92.5x5[PR]
B1 Neutral cable row #8x12,10,8
B2 Bar pushdown #10x20,15,15
+45s band pec stretch

Training 24th Nov 2008: SQ

A Squat 105x5, 120x5, 135x7[PR]
B1 Walking lunge 25'sx6,6,6
B2 Roman chair situps BWx15,15,15
+45s ad/pf stretches

Training 23rd Nov 2008: MP

A1 Military press 46x5, 51x5, 56x7[PR]
A2 Pullup BWx8,8,8

Training 21st Nov 2008: DL

A DL 135x3, 155x3, 175x3
*Way harder than this should have been. Perhaps more time off the DL post-meet would have been wise...
B1 Uni kneeling leg curl 20x15,15,15
B2 Hanging leg raise w. curlup BWx8,8,8
B3 45o back raise vs. green band x15,15,15

Training 19th Nov 2008: BP

A Bench 75x3, 85x3, 97.5x3[PR]
B1 Neutral seated row 150x12,10,8
B2 Side lateral 10'sx18,12,10
C1 Crossface extn. 7.5x15,15
C2 Alt DB hammer curl 17.5'sx15,15
+30s band pec stretch

Training 18th Nov 2008: SQ

A Squat 112.5x3, 127.5x3, 145x3[PR]
B1 GHR w. miniband BWx10,10
B2 Leg extn. 170x20,15
C1 Roman chair BWx15,15
C2 Seated calf 40x15,15
+45s ad/ham stretches

Training 16th Nov 2008: Military Press

A1 MP 45x3, 52.5x3, 57.5x6[PR]
A2 Neutral chins BWx10,10
B1 CG 3-board 80x5,5
B2 Trap bar drag row 70x15,15
+ 45s band doorway stretch

2008 WSA Welsh Single Lifts

Weight = 81.9kg

Deadlift only: 185, 202.5[F], 202.5[PR]

Training 5th Nov 2008: Bench

4 days to meet.

A Bench 80x5, 90x3, 100x2[PR]
B Lateral raise 10'sx16
C Neutral row 140x12

Training 3rd Nov 2008: Sq

6 days til meet.

A Squat 117.5x5, 132.5x3, 147.5x2[PR]
B1 Leg extn 170x15,15
B2 Seated calf raise 40x15,15

Training 31st Oct 2008: RE Lower

A1 Uni. leg curl 20x15,15,15
A2 DB rev. lunge 30'sx7,7,7
A3 45o back raise 30x12,12,12
A4 Standing calf raise 180x12,10,10
+45s ad/ham/pf stretches

Training 29th Oct 2008: Bench

A Bench (pinky) 70x5, 80x5, 90x6[PR]
B1 Side lateral 10'sx15,15
B2 Front raise 10'sx15,10
B3 Seated neutral row #8x12,12,8
B4 Bent lateral 10'sx15,10
C Pushdowns vs miniband #10x15,12
+ flye stretch @ 10's

Training 27th Oct 2008: Squat

Played 1hr of full-court basketball 2hrs prior to training... not clever.

A Squat 100x5, 117.5x5, 132.5x8 (or 9... was so into the set I lost count. Either way, PR)
B1 GM, narrow 70x10,10
B2 Cybex leg extn 15x20,20
B3 Roman chair BWx10, SB+10x12
+45s ad/calf/pf/hip stretches

Training 26th Oct 2008: RE Upper

A Inc DB bench 20'sx20,20
B Pullups x21 (10+5+4+2)
C1 CG 3-board 80x5,5,5
C2 Neck harness 20x20,20
D1 Trap bar drag row 60x20,12,10
D2 Alt DB hammer curl 15'sx16,12
E Hex holds 10'sxFailure
F Seated machine lateral 140x15,10
+35s doorway/lat stretches

Training 24th Oct 2008: Deadlift

A DL 135x3, 155x3, 175x3
B1 Unilateral leg curl 15x15,15,15
B2 DB rev lunge 30'sx6,6,6
B3 45o back raise 20x12,12,12
+40s ad/ham/pf stretches

Training 23rd Oct 2008: Recovery

A Bent row 60x10,10,8,8
B 10mins elliptical
C1 Prone trap raise 3'sx15,15
C2 Chest-supported Cuban press 2'sx12,12
D 10mins Incline treadmill walk
E Facepulls x20,15

Training 22nd Oct 2008: ME Upper

A Bench 72.5x3, 85x3, 95x4[PR]
B Military press 50x10,10,8,6
C Tricep pullover 30x8,8

Training 20th Oct 2008: ME Lower

A Squat 107.5x3, 125x3, 140x4[PR]
B1 GM, narrow 70x8,8
B2 Leg extn 55x20,20
B3 Roman chair BWx10, SB+10x10
C Calf raise 180x14
+35s ad/calf/pf stretches

Training 19th Oct 2008: DE Upper

A Speed bench @50%(50kg)x8x3 +60%(60kg)x2x5
B1 CG 3-board 80x5,5
B2 Neck harness 15x20,18
C Pullups BWx20 (8+5+4+3)
D DB shrugs 30'sx25, 35'sx25
E DB hammer curl 15x15
+40s doorway + lat stretches

Training 9th Oct 2008: Deadlift Testing

Pulled left tibialis anterior; sore both hamstrings = not the best condition to test in...

Deadlift 60x3,3,3,3, 100x5,5, 130x3, 150x1, 170x1, 190x1

Training 8th Oct 2008: ME Upper

A Bench (pinky) 75x5, 85x3, 95x3 [PR]
B Cybex adv shoulder press (neutral) 80x12,10,12
C Tricep pullover 35x5, 30x7

Training 7th Oct 2008: ME Lower

Trained with Justin & Rob, 1st time working out of the monolift - awesome. Cocked up the training percents a bit, didn't realise the bar was 25kg rather than 20kg.

A Squat 117.5x5, 132.5x3, 145x1 (very easy)
B1 Narrow-stance GM 65x10,10,10,10
B2 Leg extn 170x16,12,12,12

Training 5th Oct 2008: DE Upper

A Speed bench @60%(60kg)x8x3 +70%(70kg)x2x5
B1 JM press 30x8,8,10,12
B2 Neck harness 15x20,16
C1 Farmer's walk shrugs x12,11,10,8
C2 Pullups BWx9,7,5,5
D Seated machine laterals 130x21
E Alt DB hammer curls 15'sx15
+35s doorway & lat stretches

Training 3rd Oct 2008: DE Lower

A 12" box squats @70% 105x8x2
B Speed pulls @65% 130x12x1
C1 Rack pulls (below knee) 150x5, 160x5, 170x5,5
C2 BB rev lunges 75x6,6,6
+40s ad, 35s RF, 30s ham, 30s hip, 30s calf, 30s PF stretches

Training 1st Oct 2008: ME Upper

A1 Bench (pinky) 65x5, 75x5, 85x6
A2 Miniband facepulls x16,15,15
B1 Seated row (neutral) 140x13,13,10
B2 Neck harness 20x20,15
C1 Side lateral 10'sx12,10
C2 Bent laterals 10'sx13,13
C3 V-bar pushdowns #11x16,12
D Thib curl 10'sx11
E Hex holds 10'sx45s
+ pec flye stretch @10's +shoulder stretch

Training 29th Sept 2008: ME Lower

A Squat 105x3, 120x3, 135x3
B1 GM, narrow stance 65x8,8,8,8
B2 Leg extn 170x16,15,15,15
B3 Roman chair BWx20, swiss bar+5x12
C1 Standing calf 180x13
C2 Single leg 45o back raise vs 2xminibands x12
+35s ad stretch, +30s calf/PF stretches

Training 28th Sept 2008: DE Upper

A Speed bench 55%x8x3 (55kg)
B1 JM press 50x8,8,8
B2 Neck harness 15x20,14
C1 Farmer's walk shrugs x12,10,8
C2 Pullups BWx9,6,5
+30s doorway + lat stretches

Training 26th Sept: DE Lower

A 12" box squat 65%x10x2 (97.5kg)
B Speed pulls vs green band 60%x10x1 (120kg)
C1 Rack pulls (below knee) 160x4, 170x4,4
C2 BB rev lunges 75x5,5,5
+30s ad + ref stretches

Training 25th Sept 2008: Yoga

1hr yoga class.

Training 24th Sept 2008: ME Upper (H)

A1 Bench (pinky) 70x3, 80x3, 90x5[PR]
A2 Miniband facepulls x15,15,15
B1 Seated cable row (neutral) 140x12,10,10,8,8
B2 Neck harness 15x20,13
C1 Lateral raise 10x10,10
C2 Bent lateral 10x13,12
C3 V-bar pushdown #11x15,12
+30s pec flye stretch @12.5's

Training 23rd Sept 2008: Conditioning

Treadmill intervals
20mins total
5mins warmup/cooldown
30s/90s, 4.5kph/17kph

Training 22nd Sept 2008: ME Lower

A Squat 97.5x5, 105x5, 112.5x5
B1 GM, narrow 60x10,10,10
B2 Leg extn 170x15,15,12
C1 Roman chair BWx10, 20x11
C2 Standing calf raise 180x12
+30s hip/ham/ad stretches

Training 20th Sept 2008: LA Sh!tness Crew come to Cardiff

The Rush & Ram-Man in the house. We did:

Squats, all manner of stances, some with bands
Reverse band deadlift - up to a few singles
Reverse band bench - up to a few singles (got 170kg, failed 180...?)
T-bar rows & chins

+ 3-piece Colonel's Meal.

Training 18th Sept: DE Lower (H)

A 12" box squats @60% 90x12x2
B Speed pulls vs green band @55% 110x10x1
C1 Rack pulls (below knee) 140x5, 160x5, 150x5
C2 BB rev lunge 70x6,6,6

Training 17th Sept: ME Upper

Tired, sore and rushed today - hence the abbreviated routine.

A Bench press (pinky, paused) 60x5, 70x3, 80x3, 90x3,3
B Seated cable row (neutral) #8x10,10
C1 Inc. DB flye 12.5'sx20,20
C2 V-bar pushdowns #10x17,10

Training 15th Sept 2008: ME Lower

A Trap bar DL 160x5, 170x3, 180x1, 190x1, 180x1
B 45o Leg press 220x5,6, 260x2, 220x3, 180x8
C1 Leg extn 170x15,15,12
C2 Leg curl #17x10,8
C3 Roman chair situp 20x12,10

Training 14th Sept 2008: DE Upper

Training in Fareham LA Shitness with Ram-Man.

A Speed bench 60x8x3
B1 CG foam press 90x5,5
B2 DB row 32x15,15
C1 Pullups BWx9,10
C2 High pull from hang 60x10,10
+ some KB stuff

Training 11th Sept 2008: DE Lower

A 12" box squat vs 28kg chains (55%) 82.5x8x2
B Front squat 85x5,5
C 45o back raise BWx25,25

Training 10th Sept 2008: ME Upper

A Bench (pinky) 80x5, 90x3, 100x1 (+1 forced), 90x3, 70x7
B1 Seated cable row (neutral) #8x12,10,10,10,8
B2 Neck harness 15x17,15
C1 Rolling tri extn vs miniband 7.5'sx16,12,10,10,10
C2 Seated lateral raise 15'sx12,10,10,10,8
C3 Bent lateral raise 10'sx10,8,8,8,8

Training 8th Sept 2008: ME Lower

A Squat 120x3, 140x1, 140x2(F)
B Iso squat 150x7,6,7
C1 Leg extn #7x20,15,12
C2 Standing calf raise 180x13,10,7

Training 7th Sept 2008: DE Upper

A Bench vs 22kg chains 50x8x3
B1 CG 4-board 80x5, 85x5,4, 80x5,5
B2 DB row 40x10,8,8,8,7
C1 Pullup BWx7,6,5,5,5
C2 Cybex bench press shrug 160x17,15,12,12,10
C3 Neck harness 15x15,13
D EZ rev curl 15x15,13
+60s doorway, 60s lat stretch

Training 5th Sept 2008: DE Lower

A 12" box squat vs 28kg chains 10x2@50%(75kg)
B Speed pulls vs ~50kg chains 6x1@50%(100kg)
140x1, 160x1,1,1
C Front squat 60x5, 70x5, 80x6
D1 45o back raise vs miniband x16, vs 2xminiband x15,15
D2 Cybex leg extn 30x20,15,15

Training 3rd Sept 2008: ME Upper

A 2-board press 60x5, 70x5, 80x3, 90x1, 100x1, 110x1, 115x1[PR], 110x1
B1 Seated cable row (neutral) #7x15,12,10
B2 Neck harness 15x15,12
C1 Rolling tri. extn. vs miniband 7.5'sx15,12,10
C2 Seated lateral raise 15'sx12,10,10
D1 Cybex bicep machine 10x20,10
D2 Gripper 40x15,12
+40s pec flye stretch @ 12.5's

Training 1st Sept 2008: ME Lower (M)

A 12" box squat (touch & go) 90x5, 110x3, 120x1, 130x1, 140x1, 150x1, 140x1
B1 GHR w. miniband vs. 3.4kg chain x8,8,8
B2 Rev. lunge 60x6,6,6
C1 Roman chair situp 20x10,10,10
C2 Single-leg 45o back raise vs. 6.7kg chains x12,12,12

Training 30th August 2008: DE Upper

A Bench press vs 22kg chains 50x8x3
B1 CG 4-board press 90x4,3 80x5,5
B2 DB row 40x8,8,8,6
C1 Chins BWx8,6,5,4
C2 Cybex bench press shrugs 160x15,15,11,10
D Thib curl 10'sx11+5+5=21RP
+60s doorway stretch +60s lat stretch

Training 28th August 2008: DE Lower

A Parallel box squat +28kg chains 75(50%)x8x2
B Speed pulls +28kg chains 100(50%)x8x1
C Cybex leg press 200x10, 250x10,10,10
D Cybex leg extn 30x20,12
E Standing calf raise 180x13+6+5=21RP
+60s calf +60s hamstring +35s adductor stretches

Training 27th August 2008: ME Upper

A Bench press (thumbs from smooth) 90x3,3
B Push press 60x6,7
C Cybex t-bar row 40x12,10

*left elbow tweaked on 2nd set of bench.

Training 25th August 2008: ME Lower

A Good morning (wide stance) 60x3, 70x3, 80x3, 90x3
B1 GHR w. miniband BWx13,13,12,12
B2 Roman chair situp BWx10, 20x9,9,9,9
B3 Single-leg 45o back raise BWx15,15,15,15
C Seated calf raise 50x10+6+5=21RP
+60s calf +60s hamstring +30s adductor

Training 24th August 2008: RE Upper

A1 4-board CGBP 80x5, 90x5
A2 Pullups BWx10,8
A3 Neck harness 10x20, 15x12
B1 DB row 35x10,10
B2 Cybex bench press shrug 160x13,13
C Thib curl 10'sx10+6+4=20RP
D Rev EZ curl 15x12
+45s doorway stretch +45s lat stretch

Training 21st August 2008: RE Lower

A1 Cybex leg press 150x15, 200x15
A2 45o back raise BWx25,25
B1 Pistols BWx6,6
B2 Hanging leg raise BWx15,15
C Cybex leg extn 40x9+8+7=29RP +30s kneeling RF stretch
D Standing calf raise 180x12+5+4=21RP +30s ham/calf stretch
+30s adductor stretch

2008 WSA Welsh Counties Meet

BW = 80.4kg

[Unequipped - belt, wrist wraps only]

Squat 2/3 130,140,150(F) Disappointing. Got 150 in training a week ago.
Bench 3/3 80,90,95 Left about 5kg on the bar here, was surprised how easy it was. Loooong pause on the chest by the judge too!
Deadlift 3/3 160,175,200(PR) Meant to open at 170... it was Rob Thomas' idea to go straight for 200 - he was right.
Total = 435kg, 82.5kg Champ.

Training 13th August 2008: RE Upper

A1 Cybex adv. shoulder 80x12,10
A2 T-bar 60x12,12
A3 Neck harness 12.5x20
B V-bar pressdown #11x15
C Alt db hammer curl 12.5'sx15
D Facepulls #12x12
E Gripper 40x15
+ flye stretch @ 12.5's

Training 11th August 2008: RE Lower

6 days out from meet.

A1 Iso hack squat 70x6,6
A2 GHR w. miniband BWx15,15
B1 Roman chair situp BWx10, 20x8,8
B2 Back raise BWx25,25
C1 Cybex leg extn. 40x15,9
C2 Standing calf raise 180x13
+60s RF, 60s ham, 30s calf, 30s side lunge stretches

Training 8th August 2008: ME Lower

A Squat 100x5, 120x3, 140x1, 150x1, 140x1
B1 Cybex leg extn 30x25,25
B2 Seated calf 25x13,12
C1 Hanging leg raise BWx15,12
C2 45o back raise BWx20
C3 45o single-leg back raise BWx12

Training 5th August 2008: ME Upper

A Bench (ring) 60x3, 70x3, 80x1, 90x1, 95x1 [PR], 90x1
B1 Cybex t-bar 40x10,10,10
B2 Cybex advanced shoulder (neutral) 60x15, 80x12,12
C1 Facepulls #11x20,12,10
C2 Alt DB hammer curl (strict) 12.5'sx10,10,12
D1 V-bar pushdowns #11x15,8
D2 Gripper 40x15,12
+30s pec flye @ 10's

Training 4th August 2008: ME Lower

A Pulls 160x3, 170x1, 180x1, 190x1 [PR]
B1 Iso hack 70x5,5,5
B2 GHR w. miniband BWx15,15,15
C1 Roman chair BWx10, 15x12,12
C2 Back raise BWx20,20
D1 Hammer leg extn 30x20,20
D2 Standing calf 180x12,9
+60s hamstring, 30s calf, 45s RF

Training 3rd August 2008: DE Upper

A Bench vs chains 50x8x3
B1 3-board (5.5", pinky) 90x5, 95x5,5
B2 DB row 35x10,9,8
C1 Chinup 15x5,5,4
C2 Hammer DL shrug 120x10,10,10
D1 EZ rev curl 15x20,20
D2 Neck harness 10x20,20
E Universal bicep curl #5x12
+45s doorway stretch

Training 1st August 2008: DE Lower

A Deadlift vs. #4 band 100x10x1
B1 GM, hip-width stance 67.5x8,8,8
B2 Pistols BWx8,7,6
C1 Seated calf raise 50x12,10 (cramped up)
C2 Hammer leg extn. 25x20,20,20
C3 Hanging leg raise BWx14,12

Training 30th July 2008: RE Upper

*Trained in hotel gym.

A Inc. DB bench 28'sx5, 30'sx5,5,5,5
B1 BB military 45x8,7,6
B2 DB row 35x9,8,7
C1 Pushdowns 22.5x15,12
C2 DB curl 10'sx15,15

Training 28th July 2008: ME Upper

*Trained in hotel gym.

A Squat (raw) 100x3, 110x3, 120x2
B Leg press 120x15,15,15
C GHR w. miniband BWx8,8

Training 27th July 2008: DE Upper

A Bench vs minibands 40x8x3
B1 4-board (pinky) 95x5, 97.5x5,5
B2 DB row 35x8,7,7
C1 Neutral pullups 15x5,4 BWx8
C2 Cybex bench shrugs 160x15,14,13
C3 Neck harness 10x16,15