Haisuli's training, alive again

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Re: Haisuli's training log

Postby haisuli » Fri Apr 15, 2011 6:34 pm

Close grip bench press:
20 @ 20 kg
10 @ 50 kg
10 @ 70 kg
2x6 @ 80 kg (last rep bit cheating)
2x4 @ 85 kg (last rep bit cheating)

Much better than "normal" grip bench on Monday, there wasn't any observer today so maybe cheating wasn't even necessary, but I didn't like to take risk and go too close to max. I guess usually my close grip bench is about 5-10 kg weaker than normal. So this was a good day, best after last back injury. :wink:

Pullups (bw):
13 (underhand grip)
8 (very narrow underhand grip, almost hands together)
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Re: Haisuli's training log

Postby haisuli » Mon Apr 18, 2011 5:05 pm

Bench press:
20 @ 20 kg
10 @ 60 kg
10 @ 80 kg
5 @ 90 kg
4 @ 95 kg :P
2 @ 100 kg PB! :mrgreen:
6 @ 80 kg

This was a totally opposite for last Monday. Felt tired before training but iron raised surprisingly well! Really amazed that I could make 2 reps with my current PB today, especially after those sets with 95 kg and 90 kg. 105 kg, here I come! My back is better and more flexible, so I'm getting closer to a good bench pressing position.
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Re: Haisuli's training log

Postby haisuli » Wed Apr 20, 2011 5:11 pm

Pullups, underhand (bw):
3 for warm up
17 underhand (didn't have observer, but quite sure that these were fine enough)

Cable underhand pulldown:
5 @ 90 kg
3 @ 100 kg
1 @ 105 kg

10 hammer grip pullups (bw)
5 rear pullups (bw)
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Re: Haisuli's training log

Postby haisuli » Fri Apr 22, 2011 7:32 pm

Home circuit training:
20 knuckle pushups
20 abs crunch
20 supermans
20 decline knuckle pushups (feet on the sofa)
20 abs crunch
20 supermans
20 wide pushups
20 twisting crunch
20 supermans
20 knuckle pushups
20 abs crunch
20 supermans
20 narrow knuckle pushups
20 abs crunch
20 supermans

6.7 km cycling, avg speed was as great as 23.8 km/h. This was a test ride, I have overhauled my bike (washed bearings, chains etc.) and I assembled lock pedals. Still needs some adjustments, saddle is bit too low and shoe angles uncomfortable. Cycling felt very hard, thighs were dying, lungs begged more air, so good start for season. :lol: It really felt that I haven't been able to do much cardio because of back problems (= read: lazy).
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Re: Haisuli's training log

Postby haisuli » Sat Apr 23, 2011 9:43 am

Today we walked to playground. Had to do some pullups:
3 (underhand grip)
14 (underhand grip)
10 (underhand grip)
4 (rear, bar was too short/poles too close)
7 (wide overhand grip)
7 (close underhand grip)

Bar sucked, it was too thick, short, and coated with plastic. It was too low also. But again, definitely better than nothing. And it gave me good excuses for miserables reps. :lol:
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Re: Haisuli's training log

Postby Johnboy74 » Sat Apr 23, 2011 10:35 am

[quote="haisuli"]Bench press:
2 @ 100 kg PB! :mrgreen:


Congrats on PB! Getting strong across the board! Keep up the good work!
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Re: Haisuli's training log

Postby haisuli » Sun Apr 24, 2011 6:13 pm

Thanks mate!


Today there was bike test ride part 2:
18 km, 42 min, avs 25.7 km/h, avg HR 170 bpm :shock:
What a crap! Saddle still feels bit too low, or then I just haven't learned lock pedaling yet. But the main problem isn't that, it's my unfit.
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Re: Haisuli's training log

Postby haisuli » Mon Apr 25, 2011 6:05 pm

Cycling:
22 km, 57 min, avs 23.3 km/h, avg HR 153 bpm
First 10 km went fine, good speed vs. HR etc. Felt light. Then right crank started to wobble, screw was loose. :evil: Of course I didn't have hexagon tool with me so I tried to tighten it with fingers and home key. I had to do this almost every kilometer before reaching gas station. After tightening last few km's were fine again.
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Re: Haisuli's training log

Postby haisuli » Tue Apr 26, 2011 3:15 pm

Bench press:
20 @ 20 kg
10 @ 60 kg
5 @ 80 kg
2x1 @ 100 kg
1 @ 102.5 kg PB! 8)
1 @ 100 kg
1 @ 95 kg
2 @ 90 kg
3 @ 85 kg

abs, light sandbag session, speedball

Yeah, PB felt nice after those 100 kg's, I thought that I couldn't do that but up it went!
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Re: Haisuli's training log

Postby haisuli » Wed Apr 27, 2011 5:24 pm

Pullups (bw):
3 underh. for warm up
17 underh. (still not 18 :wink: )
8 underh.
4 overh.
6 hammer

Cable rear pulldown:
3 @ 80 kg
2x6 @ 70 kg
These felt heavy after pullups (surprise, surprise)

DB hammer curl:
3x6 @ 16 kg

Overhand curl (straight bar):
2x15 @ 20 kg
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Re: Haisuli's training log

Postby haisuli » Thu Apr 28, 2011 3:39 pm

20 min x-trainer
2 min slip bag
1 min rest
2 min sandbag
1 min rest
2 min slip bag
1 min rest
2 min sandbag

abs crunches, supermans


I hit quite easily mainly just straight punches because back scares me still a bit. I gave more attention to form instead of power.
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Re: Haisuli's training log

Postby haisuli » Fri Apr 29, 2011 5:33 pm

Close grip bench press:
20 @ 20 kg
10 @ 50 kg
8 @ 70 kg
3x5 @ 80 kg
12 @ 60 kg

Chest dip:
3x10 @ bw
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Re: Haisuli's training log

Postby haisuli » Sat Apr 30, 2011 5:19 pm

Cycling:
22.3 km, 51 min, avs 26.1 km/h, avg HR 165 bpm
Cold weather, but otherwise ok session. Legs are getting familiar with cycling.
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Re: Haisuli's training log

Postby haisuli » Mon May 02, 2011 5:42 pm

Bench press:
20 @ 20 kg
8 @ 60 kg
1 @ 90 kg
1 @ 105 kg PB! :wink:
1 @ 107.5 kg PB! :mrgreen:
1 @ 100 kg
4x2 @ 90 kg
3x5 @ 80 kg

shadow boxing, short sandbag session
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Re: Haisuli's training log

Postby haisuli » Thu May 05, 2011 1:47 pm

Felt weak, were weak. We have had stomach flu. Wife and daughter have been vomiting, I just had few days diarrhea, lucky me that no vomiting. Well, gave a try at the gym, maybe too early:

Pullups (bw):
3+13+10+10 (underhand grip)
3x5 (hammer grip)

Felt bit dizzy, stopped. Not a good session, maybe I had to give too much attention and power for sphincter instead of lats. :roll:
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