hannibal's 200kg bench journal

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Postby hannibal » Mon Sep 12, 2005 4:37 am

a long post in lieu of not having done much.. haven’t completed all my goals as posted at the start of this log, but a few are down, including..

(1) one armed pushups
(2) close coc#2
(3) russian side press 5x5 @ 37.5kg
(4) pistols 5x5

thought i was getting nowhere till i went back and looked.. turns out i’m next to nowhere :) so some revised goals (the first lot are within 6 months reach)..

(1) SLB dumbell press 52.5kg (current max 42.5kg)
(2) head in a hole handstand pushup
(3) dumbell bicep curls 5x5 @ 32.5kg (currently doing 5x5 @ 24kg)
(4) chinups 5x5 with 25kg (currently doing bodyweight)
(5) dips 5x5 with 25kg (currently doing bodyweight)
(6) pistols 5x5 with 25kg (currently doing bodyweight)

more long term...

(7) bench 125kg (if i ever get a bench.. current longago max is 102kg)
(8) planche pushup
(9) deadlift 200kg (if i ever learn to not cripple myself.. current longago max 152kg)
(10) close the coc#3
(11) 100kg barbell overhead press 5x5 (currently on a 80kg double)

at the moment i’m concentrating on the 52.5kg slb press (based on a benching routine jonathan posted somewhere here)..

09/09 (fri) HEAVY LIFTING 5x5 @ 37.5kg (attempted.. report below)

12/09 (mon) 6x2 @ 80%SRM=34kg (done..)
14/09 (wed) HEAVY LIFTING SINGLES
16/09 (fri) 6x2 @ 80%SRM

19/09 (mon) HEAVY LIFTING 5x5
21/09 (wed) 6x2 @ 80%SRM
23/09 (fri) HEAVY LIFTING SINGLES

26/09 (mon) 6x2 @ 80%SRM
28/09 (wed) HEAVY LIFTING 5x5
30/09 (fri) 6x2 @ 80%SRM

03/10 (mon) HEAVY LIFTING SINGLES
05/10 (wed) 6x2 @ 80%SRM
07/10 (fri) HEAVY LIFTING 5x5

10/10 (mon) 6x2 @ 80%SRM
12/10 (wed) HEAVY LIFTING SINGLES
14/10 (fri) 6x2 @ 80%SRM

17/10 (mon) HEAVY LIFTING 5x5
19/10 (wed) 6x2 @ 80%SRM
21/10 (fri) HEAVY LIFTING SINGLES

06/09 (tues):
slb press 5x5 @ 37.5kg.. a struggle and had a LONG break between the fourth and fifth sets

09/09 (fri):
slb press.. was way off.. possibly due to two nights with no sleep during the week.. 1x5 @ 37.5kg left arm.. 1x1 37.5kg right arm.. second attempt to woeful failure... so then 5x36kg right arm to finish the first set.. second to fourth sets each arm 5 x 36kg and final set 5 x 34kg (eeek)..

11/09 (sun):
deadlift.. working on singles paying careful attention to form.. warmup then 6 x 102kg.. no probs with back and day after now all is good.. almost back in the game. bodyweight chins 5x5 and bicep curls 12x3 @ 24kg. currently weighing in at 108kg

12/09 (mon):
easy slb press morning.. 6x2 @ 34kg

need to remember the small things.. deep breathing.. drink water... stretch.. get some sleep
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Postby hannibal » Mon Sep 19, 2005 1:45 am

14/09 (wed):
slb press.. warm up then 39.5kg singles x 10 with 60 second breaks between each lift. ten minute break then 5 reps @ 37.5kg

16/09 (fri):
slb press.. easy day 6x2 @ 34kg. the humbling coc no. 3 arrived.. enough to make me want to retire from the grip game all together

18/09 (sun):
more training on no sleep.. after last friday had some bad lower back pain which couldn't have been associated with deadlifts since everything had been fine up to then.. so i figure the slb presses are contributed towards back probs (maybe twisting a bit with the heavier weights). so have to start really paying attention to form and do some abdominal and oblique strengthening exercises to support lower back more.. sunday is like a rest-of-body maintenance day while i'm doing the shoulder specialisation

- 3 minute plank + one minute side planks
- 5x5 situps
- saxon side bends x 5 @ 10kg (each hand)
- deadlift.. warmup, then 6 x 115.5kg still easy. stuck at this weight for a while because i've run out of weights..
- 5x5 chinups
- bicep curls 3x8 @ 24kg

19/09 (mon):
slb press.. dropping weight to work on form.. 5x5 @ 36kg
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Postby hannibal » Sat Sep 24, 2005 6:19 am

21/09 (wed):
lite day.. morning.. deadlift 6x2 @ 102kg and slb press 6x2 @ 34kg.

night.. bench 5x5 @ 82kg (i got a bench! :)) the spotter-less plan at the moment is to go 5x5 at this weight and when i can do 7 reps easy on the last set, up the weights and do the same thing. all over again

22/09 (thurs):
smash number three for the year outside my office, and yes i rushed outside to help push the cars out of traffic for all the wrong reasons :)

23/09 (fri):
late night training.. slb press singles @ 37.5kg, 39kg, 39.5kg, 41kg, 42.5kg. then got 44kg up left arm. it was never going to happen on the right so i dropped back to 42.5kg for the last single.

bench.. 5x5 @ 82kg (6 rep last set). muscles nice and sore.
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Postby hannibal » Thu Sep 29, 2005 2:13 am

25/09 (sun):
deadlift: warmup then 10 singles @ 120.5kg (found an extra 5kg)
bench: 5x5 @ 82kg (7 reps last set)
chins and dips 5x5

26/09 (mon):
slb press 6x2 @ 34.5kg

27/09 (tues):
bench 5x5 @ 87kg

28/09 (wed):
slb press 10x3 @ 37.5kg (last set drop to 36kg).. slight modification to plan
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Postby hannibal » Mon Oct 03, 2005 12:55 am

30/09 (fri):
slb press easy day 6x2 @ 34.5kg

2/10 (sun):
benching.. 3x5 @ 92kg. messed around with some singles (all paused). 97kg went up easy, so attempt at old pb of 102kg and that went up ridiculously easy also. ended up doing double singles at 104kg and 105.5kg. might have had another 5kg in the tank but didn't want to risk without a spotter.

no deadlifting today due to messed up knee. probably gone take the week off training or at least back off.
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Postby Jonathan » Mon Oct 03, 2005 7:22 am

congratulations for the new pb - i reckon you would have 115kg in you as the singles you did were easy, and you did a heavy 3x5 before hand.

i think that when i did 115kg for the first time i was doing 5x5x90kg so i think you are about at that point, though maybe higher.

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Postby JP » Mon Oct 03, 2005 7:46 am

nice one, hey mate, you never squat? If you could get a squat number up to the vegan strength table, you could be getting right up there :) Never enough strong vegans ;)

Keep up the good work!
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Postby hannibal » Sat Oct 08, 2005 11:13 am

thanks, i reckon 115kg would flatten me at the moment but hopefully soon.

the main thing holding me back from squatting is having somewhere to do it. funfetus suggested a while ago using sawhorses which i may get around to trying out someday.

had a rest week (which didn't actually involve much rest), but back to it:

8/10 (sat morning):
bench.. 8x57kg - 3x77kg - 1x87kg - 1x97kg - 1x102kg - 1x104kg - 1x107kg - 2x5x87kg. didn't feel at all strong but got another pb.

breakfast: HUGE bowl of oats and sultanas with banana-apple-flaxseed-soymilk blended up. apple on the side
lunch (gopals): two big koftas and a samosa, apricot slice.
snack: two mini pita breads with half a can of lentils each, apples, cuppa joe. oh yeah and some alpha chocolates
dinner: tofu smash salad ( 500g tofu, chopped up capsicum, avocado, sweet chili sauce, shoyu, chopped spinach.. ta da www.openrescue.org/tofu.jpg ).
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Postby hannibal » Sun Oct 16, 2005 7:23 am

9/10 (sun):
breakfast.. big bowl of muesli plus soymilk
snack.. can of dolmades, banana mango. coffee
lunch.. baba ganoush broccoli salad (head of garden fresh broccoli chopped up, half tub of baba ganoush, sweet chilli sauce, sunflower seeds all mixed up). coffee
snack.. can of lentils with few scoops of pb. coffee
dinner.. can of lentils mashed up with a steamed yam. plus choc soy ice cream and bar of dark chocolate


10/10 (mon):
slb press.. 8x22.5kg - 3x27.5kg - 2x32.5kg - 1x37.5kg - 1x39kg - 5(singles)x41kg with 60 sec breaks - 3x3 @ 37.5kg
chins 12x3xbw
breakfast.. oats, flaxseed, banana, apple, sultanas, soymilk
snacks.. can of dolmades, coffee. stick of liquorice. chocolate bar.
lunch.. tofu-broccoli-babaganoush-capsicum-sweetchillisauce salad
snack.. bag of sweet chilli tofu. apple.
dinner (gopals).. kofta, spring roll, samosa
snacks.. oranges and apples. chocolate. multiple coffees all night long.


11/10 (tues):
bench.. 8x57kg - 3x77kg - 1x87kg - 1x97kg - 1x102kg - 1x104kg - 1x105.5kg - 1x107kg - 1x108.5kg. going to keep training singles till i hit 110kg then back off and go 5x5s for a while.
breakfast.. huge bowl of muesli
lunch (universal pizza).. veg pizza, multiple coffees.
snack.. mandarin, apples, chocolate bar
dinner (vegetarian orgasm).. minestrone soup, pumpkin pizza
snack.. half tub of choc ice cream, bowl of lentils and steamed yam


12/10 (wed):
slb press 6x2x34.5kg
chins 6x3xbw
bench.. 8x57kg - 3x77kg - 1x87kg - 1x97kg - 1x102kg - 1x104kg - 1x105.5kg - 1x107kg.. struggled. weak day.
breakfast.. medium bowl of oats with sultanas and soymilk.
snack.. onion bagel
lunch.. big tofu smash salad. coffee
snack (pronto brontos).. bronto burger, hot chips
snack.. thermos of silvia's homemade lentil and silverbeet and something unidentifiable soup
dinner.. bag of sweet chilli tofu. 3 bananas.


13/10 (thurs):
breakfast.. medium bowl of oats with raisins and soymilk-banana-flaxseed blend
snack.. can of lentils mashed in with half avo. coffee
lunch.. can of lentils mashed in with half avo and chopped capsicum. apple
snack.. (la panellas).. three "mushroom meat" pies, three donuts
dinner.. two mushroom meat pies


14/10 (fri):
slb press.. warmup then 8x3 @ 37.5kg (slight deviation from plan)
bench.. 8x57kg - 3x77kg - 1x87kg - 1x97kg - 1x102kg - 1x104kg - 1x105.5kg - 1x107kg - 1x108.5kg - 109kg to failure
breakfast.. big bowl muesli
lunch.. mushroom pie
dinner.. three mushroom pies, bag of sweet chilli tofu, couple strips of marinated eggplant, two apples, two oranges
snack (mr natural's).. small spicy lentil tofu pizza


15/10 (sat):
chins 12x3xbw
breakfast.. huge bowl oats with raisins and soymilk-banana-flaxseed blend
lunch (gopals).. two tofu slabs, broccoli salad, half samosa, half apricot and date slice with soy custard
dinner.. two cans of lentils, one avocado, five dolmades, two marinated eggplant strips, two bananas, one apple, glass of caramel soymilk
Last edited by hannibal on Thu Oct 20, 2005 1:21 am, edited 1 time in total.
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Postby hannibal » Thu Oct 20, 2005 1:19 am

16/10 (sun):
breakfast.. huge bowl of oats with soy-flax-apple-banana milk. half can lentils with half avo. half cantaloupe
lunch.. can of lentils with half avo. two coffees.
dinner (vegetarian orgasm).. pumpkin pizza. lime chocolate indulgence.
snack.. apple


17/10 (mon):
slb press.. warmup then 6x2x34.5kg
bench.. 8x57kg - 3x77kg - 1x87kg - 1x97kg - 2x102kg - 1x104kg - 1x105.5kg - 1x107kg - 1x109kg... 110.5kg to failure
breakfast.. huge bowl of oats with raisins and soy-flax-apple milk.
lunch.. chocolate bar. salad roll
dinners (pronto brontos and feast on vegan).. tofu burger, hot chips, sweet potato cakes, pumpkin cakes, spicy tempeh wrap
snack.. apple, orange, mango. coffees.
post workout.. few slabs of tofu, apple mango juice, green tea


18/10 (tues):
chinups.. 12x3xbw
breakfast.. medium bowl of oats with sultanas and soy-flax-tahini milk.
snack.. chocolate bar. apple, orange. couple coffees.
lunch (pronto brontos).. "chicken" burger, hot chips
dinner.. mango, bag of sweet chilli tofu
snack.. tub of silk tofu and shoyu, chips, gin and tonic


19/10 (wed):
slb press.. 8x22.5kg - 3x27.5kg - 3x32.5kg - 2x37.5kg - 1x39kg - 1x39.5kg - 1x41kg - 1x42.5kg.. made 1x44.5kg with left then pulled back for a 1x44 with right. next set made a single with 46kg left handed and finished off with a 44.5kg right hand press.. for my last slb singles routine for the month i'll go for 47.5kg which was the end of october goal.
breakfast.. huge-ish bowl of oats with raisins and soy-flax-banana milk.
lunch.. coffee. can of lentils. carrot.
snack.. banana, chips
dinner (mr naturals).. medium pizza (half and half pumpkin and lentil). glass of soymilk
snack.. easy cheesecake (silken tofu and tofutti cream cheese blended then baked)
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Postby hannibal » Wed Oct 26, 2005 1:32 am

20/10 (thurs):
breakfast.. medium bowl of oats with raisins and soy-flax-banana milk.
lunch.. three cans of lentils with cous cous.chocolate bar.
dinner.. tofu smash salad. 5 oranges.


21/10 (fri):
slb press 6x2x36kg
breakfast.. big bowl of muesli with soym
lunch (universal).. veg pizza.
another lunch.. tofu smash.
third lunch (prontos).. half tofu burger and chips
dinner (gopals).. tofu slab, samosa, brocolli and coleslaw salads, some sort of crumble.


22/10 (sat):
bench.. the usual, hit 109kg easy.. failed.. just.. on 110.5kg
breakfast.. big bowl of muesli with soym and flax oil
lunch (gopals).. tofu slab, brocolli salad. half kofta ball
dinner.. i'm sure i ate something else.. but no memory of it.. leftover something?


23/10 (sun):
miscellaneous grip work
a black day best forgotten. my 'unofficial' access-all-kitchen-areas pass at the cruelty free expo had me down probably half my bodyweight in tempeh and mock chicken burgers.. plus various other junk foods.

24/10 (mon):
breakfast.. big bowl of oats
lunch.. can of mock duck, huge slab of mock luncheon meat
snack.. mandarins, apples, punnet of strawbs. plus lots other chocolate and coffee throughout hte day
dinner.. two and a half veggie pasties


25/10 (tues):
missed slb pressing yesterday.. last minute revised plan for october is
26/10 5x5 @ 37.5kg, 28/10 6x2 @ 36kg, 31/10 go for a 47.5kg single (and 46kg right arm)

great benching night.. came home exhausted and decided to do some benching before crashing.. 8x57kg - 3x77kg - 1x87kg - 1x97kg - 1x102kg - 1x104kg - 1x105.5kg - 1x107kg (banged the bar on the way up and got all lopsided, thought it was all over but got it in the end), 1x109kg.. then loaded up 110.5 and it went up easy. decided to try 112kg and nailed that too. after the pause on 113.5kg raised the bar about half an inch..

happy with this week's lifting. starting to think i lift better when sleep deprived.

breakfast.. big bowl of oats with raisins and soym-banana-flaxseed-silkentofu blend
lunch (universal).. it's free pizza day :) big veggie pizza.. multiples coffees.
dinner.. a friend is going to uganda (to help humans) and had a going away fundraiser with lots of african food, dips, spongy bread and the like. delicious.
late night post workout snack.. banana, tofu, soym, cantaloupe in a blender
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Postby Jonathan » Wed Oct 26, 2005 8:05 am

good benching there sir! you seem to be making excellent progress with almost every workout! keep up the good work :D

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Postby hannibal » Sun Nov 06, 2005 11:24 am

thank you sir!

26/10 (wed):
slb press.. warmup then 4x5 @ 37.5kg - 1x5 @ 36kg
breakfast.. medium bowl of oats with raisins and soym-banana-flaxseed blend. half bag of cornchips and tub of babaganoosh.
snack.. two onion bagels
lunch (organarchy).. mushroom and tofu pie. coffee
snack.. can of chop suey. coffee
dinner (vegetarian orgasm).. pumpkin pizza. coffee.
post work out snack.. (banana-apple-soymilk-tofu-can-of-lentils smoothie.. if it taste this bad, it must be building muscle)
plus things i ate yesterday and forgot about..
snack (pronto brontos).. passionfruit lemon slice, pistachio carrot cake
more snack.. hot chips and deep fried cauliflower


27/10 (thurs):
breakfast.. medium bowl of oats with sultanas and soym-apple-walnut blend.
lunch.. can't remember
dinner (feast on vegan).. chips and tofu burger


28/10 (fri):
slb press.. warmup then 6x2 @ 36kg
bench.. 1x8 @ 57kg - 1x5 @ 77kg - 1x3 @ 87kg - 4x5@ 92kg (last rep to failure) - 1x5 @ 90.5kg
breakfast.. large bowl of oats with sultanas and soym-banana-walnut blend.
lunch.. large tofu smash
snack.. corn chips and eggplant capsicum dip.
dinner (mr naturals).. medium spicy lentil and tofu pizza


29/10 (sat):
breakfast.. medium bowl of oats with raisins and soym-apple-walnut blend.
lunch (gopals).. rice and salad. slab of tofu. kofta ball. lemon slice. coffee.
dinner (white lotus).. huge feast.. sweet and sour pork, tamarind fish, lemon chicken, black bean and veggies, fungi and veggies, mongolian beef.. fruit and lychee and chocolate ice cream for desert.


30/10 (sun):
bench.. warmup then solid-ish 5x5 @ 92kg.. last rep was a struggle. lots of grip work throughout the day at vegan strength stall.
another black sunday.. world vegan day.. about six veggie burgers, various cakes, cherry-chocolate bars, jam centred donuts, tempeh wrap, etc.
snack.. cornchips with eggplant dip
dinner.. big bowl of fried tofu with shoyu, fried mushrooms and baby spinach. litre of apple and mango juice. bowl of grapes. orange.


31/10 (mon):
lunch.. bag of sweet chilli tofu. lots of chocolate
dinner (veg out).. brown rice with half and half pumpkin /yellow tofu mushroom curry
snack.. three apples. banana.


01/11 (tues):
breakfast.. medium oats with soymilk and raisins
lunch (pronto brontos).. satay burger, some chips.
snack.. cornchips with eggplant dip. half litre orange juice.
dinner.. fried mushrooms and tofu with shoyu and baby spinach
snack.. half cantaloupe. orange.


02/11 (wed):
bench 10x57kg - 5x77kg - 3 x 87kg - 5x5 @ 92kg.. easy. just.. failed on 6th rep
started up riding to work again.. if no leg probs will start deadlifting again soon too.
breakfast.. big bowl oats with soymilk, raisins and banana
snack.. chocolate (lots)
lunch (organarchy).. pumpkin pie
dinner.. fried mushrooms and tofu with shoyu and baby spinach, curried tempeh roll.
post workout.. banana, soym, tofu smoothie.
snack.. nachos (corn chips, salsa, guacamole and cooked lentils blended up.. tastes just like refried beans)


03/11 (thurs):
back into deadlifting. singles starting at 80kg and up in 5kg increments to 117kg, then 6x120.5kg. all pretty easy.. should be getting some more weights passed on to me at the end of the month so will be able to start lifting heavier.
overhead barbell press (strict).. 3x57kg - 1x67kg - 1x72kg - 1x77kg - 1x82kg (took three attempts and a busted wrist to clean this)
breakfast.. small bowl oats with soymilk, raisins and banana
lunch (melb uni co-op).. pumkin tofu pie, mushroom tofu pie, rice ball burger, long savoury thing (half portions each)
dinner (mr naturals).. two small pizzas (spicy lentil tofu, broccoli)


04/11 (fri):
bench 10x57kg - 3x77kg - 3x87kg - 10x3x92kg finished with lots left in the tank so 5x3 pullups (can't do chinups with busted wrist)
breakfast.. small small bowl oats with soymilk, raisins and banana
lunch (baked potato cafe).. veggie burger with broccoli and kidney bean salad
snack.. tub of tartex and popcorn
dinner (gopals): kofta ball, green split pea soup with asparagus, broccoli salad with tahini dressing, apricot slice with soya custard
snack.. bowl of mock chicken nuggets
post workout.. banana, tofu, water in blender. few glasses of orange juice.


05/11 (sat):
breakfast.. medium bowl oats with soymilk and raisins, pastie, bajoo bajoo chocolate truffle things, can of lentils.
lunch.. bag of sweet chilli tofu, litre of fruit juice. three oranges. chocolate. coffee
dinner (noodle box).. hokkien noodles with broccoli, tofu, pineapple, satay sauce and chillies


06/11 (sun):
deadlift.. warmup then 10 singles @ 120.5kg
bench.. warmup then 5x5 @ 92kg (seven reps final set)
breakfast.. medium bowl oats, banana, raisins, soymilk. half can of nutmeat.
snacks.. chocolate, corn chips and eggplant dip. multiple coffees.
dinner.. two and a half pasties. one baby coconut. half can of nutmeat. couple oranges. punnet of strawberries. i need to eat more broccoli
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Postby hannibal » Thu Nov 17, 2005 12:41 am

09/11 (wed):
bench.. warmup then 5x5 @ 94kg (6 reps last set)

10/11 (thurs):
deadlifts.. warmup then 5x102kg - 1x112kg - 1x117kg - 10x120.5kg.. itching for some heavier weights..

11/11 (friday):
bench.. warmup then 5x5 @ 94kg (failed on seventh rep of the last set)
single arm rows.. warmup then 5x5 @ 32.5kg.. nice and easy.

13/11 (sunday):
bench.. warmup then 5x5 @ 94kg (6 reps final set.. think i've hit a wall here)
deadlift warmup then 5x5 @ 120.5kg

16/11 (wednesday):
bench.. was planning on doing usual 5x5 but occasional training partner plus audience came over so we ended up maxing out :) (training partner was a big meathead by the way, but has gone veg and is just about vegan, and his strength keeps on increasing.. in spite of this everyone keeps telling him he's going to get weak and sick!).. 8x57kg - 5x77kg - 1x97kg - 1x102kg - 1x107kg - 1x110.5kg - 1x112kg.. up to 113.5kg and my mate bombed out so i went solo and it flew up. few minutes rest then made a solid paused 115.5kg. loaded up 117kg and bouncing it got about three quarters up before failure.
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Postby hannibal » Mon Nov 21, 2005 8:35 am

19/11 (sat):
morning.. bench press 10x3 @ 97kg
night.. deadlift. warmup then five reps at 120.5kg. my powerlifting mate was over and winced when he saw my form, but winced less than last time so it must be improving.. got a few more pointers and he was more or less happy with things by the end. i now scrape most of the skin off my legs on the way up like real deadlifters do :) lost a lot of strength though with the better form (thus only the five reps).

the other day i was thoughtlessly taking one of my 25kg plates off the bar and the other side went crashing down. my scales were right under where it landed so they now have a huge dent in them (aside from not working).. it looks like king kong got on the scales. good thing though as it saved a hole in the floor.
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