Campbell's 'WS4SB' basement training Log

A place for vegan athletes from all levels and sports to keep their training journals.

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Postby ninearms » Mon Jan 18, 2010 7:44 pm

[quote="Thomas Campbell"][quote="ninearms"]What band(s) did you end up getting in the end?

Buzz had some problems - so I ended up with the red bands. Which are working out just great! Hopefully I'll build bench back to where it used to be soon!


Red is a versatile band - I use a red (not a Woody one, a Pullum one but pretty much the same) for pulldowns, pull-aparts, glute ham raises, pushups and pushdowns. Got myself a blue one too which the wife uses for pullups and I use for glute ham raises on the 45 degree hyper station.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Postby Thomas Campbell » Wed Jan 20, 2010 7:36 pm

]Wednesday: Max effort lower body day
Front squat max effort week 3
Previous pb 84.5g for 3 reps

5xbar
5x27kg
5x27kg
5x37kg
5x37kg
5x47kg
5x52kg
5x57kg
5x67kg
3x77kg
3x84.5kg pb

Assistance

Good morning Bulgarian split squats super set


I supperseted these exercise because I was getting hungry! And tapered the weigh on the good morningt because my back felt a tin
67kgx15 + 3x8x20.7kg per a legy
it sore




Hanging knee raise with side to side rotation at the top
3x6
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Postby Thomas Campbell » Fri Jan 22, 2010 5:42 pm

Firday upper body repetition day


Bench press bodybuilding rep scheme

Warm up sets 2x112 x bar
2x12 27kg
2x 37kg

set one 12x 49.5kg
set two 12x 49.5kg
set three 12x 49.5kg
Set four 12x 49.5

Red band tricep pull downs

4x15

Pull ups -

4x8


Alternate Dumbell curls

3x12 16.7kg dumbell per hand

Plate pinching
2x5kgs per a hand held for 60 seconds

Chin ups
3x12 threw this in as a skipped by shoulder work as it was a bit sore and thought I should do an extra exercise. I decided I dont do enough vertical pulling so this were a good choice. Thoughts?
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Postby Thomas Campbell » Wed Jan 27, 2010 6:22 pm

Wednesday
Max effort Lower body Training:


Max effort deadlift Week1s:
Previous pb 134.5kg x1

1x5 47kg
1x5 67kg
1x5 87.kg
1x3 107kg
1x3 122kg
1x1 127kg
1x1 132kg FELT LIGHT
1xf 137kg
fx1 137kg could only at all
fx1 137kg couldnt get of the ground at all
fx1 137kg couldn't get this of the ground

Assistance

Bulgarian split Squats

3x8x20.7kg per a legy


Hanging knee raise
3x8


FEEL REALLY TIRED NOW
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Postby Thomas Campbell » Fri Jan 29, 2010 11:16 pm

Firday upper body repetition day


Bench press bodybuilding rep scheme

Warm up sets 2x112 x bar
2x12 27kg
2x 37kg

set one 12x 49.5kg
set two 12x 49.5kg
set three 12x 49.5kg
Set four 12x 49.5

dumbell tricep extension

3x8 16.7kg per hand

One armed shoulder press

3 sets of 8 per side 21.7kg dumbell.

Pull ups -

4x8


Alternate Dumbell curls

3x12 16.7kg dumbell per hand

Plate pinching
2x5kgs per a hand held for 60 seconds
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Postby Thomas Campbell » Tue Feb 02, 2010 3:13 pm

[quote="Thomas Campbell"]Monday Max effort upper body day:

Close Grip Bench pressing


20xbar
5x17
5x27
5x37
5x47kg
5x52kg
5x57.kg
5x62kg
Fx67kg COuldn't unrack. Still not as strong as I was on my first cycle. But I'm not training with the same commitment so its to be expected


Incline dumbell press

3x10 24.2kg per hand

Barbell row

4 x10x77kg + 3

Band pull apart red band
3x20


Captain of crush gripper
4x3 almost closing it on every rep. Annoyed that I havn't closed this yet.
Last edited by Thomas Campbell on Mon Feb 08, 2010 9:33 pm, edited 1 time in total.
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Postby Thomas Campbell » Thu Feb 04, 2010 7:30 pm

Training today was a total washout! I began my max effort dead lift in the basement. And then at about 90kg my girlfriends mum turned up. I decides to try and continue got to about 122kg and then realized I couldn't get it of the flow with out grunting loudly and with my girlfriends mum upstairs this wasn't an option so decided to call it over. Weak, weak excuse I know. But what would you do?
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Postby baldy » Thu Feb 04, 2010 8:51 pm

[quote="Thomas Campbell"]... But what would you do?

Get the family involved, ask the mother in law to come watch, give you a little slap your attempt. HTFU.
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Postby Thomas Campbell » Fri Feb 05, 2010 7:22 pm

irday upper body repetition day


Bench press bodybuilding rep scheme

Warm up sets 2x112 x bar
2x12 27kg
2x 37kg

set one 12x 49.5kg
set two 12x 49.5kg
set three 12x 49.5kg
Set four 12x 49.5

dumbell tricep extension

3x8 16.7kg per hand

One armed shoulder press

3 sets of 8 per side 21.7kg dumbell.

Pull ups -

4x8


Alternate Dumbell curls

3x12 16.7kg dumbell per hand
Thomas Campbell
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Postby Thomas Campbell » Mon Feb 08, 2010 10:46 pm

Close Grip Bench pressing


20xbar
5x17
5x27
5x37
5x47kg
5x52kg
5x57.kg
5x62kg
5x67kg


Regular grip Bench pressing

3x8 52kg

Barbell row

4 x10x77kg

Band pull apart red band
3x20


Captain of crush gripper
4x3 almost closing it on every rep.
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