Less talky, more lifty.

[Rach]

15/09/10 Chest presses and Olympic lift sess

My 5kg bumper plates have arrived from Strength Shop so finally able to practise Olympic Lifts in between lessons. My own gym declined to get bumper plates in when I asked and I looked around at other gyms but couldn't find anywhere else locally with space and most of the stuff I need so bit the bullet and bought plates to take with me. Have asked them to get a 15kg women's Olympic Bar, let's wait and see.

Chest presses

2 sets 8 reps warm up 20kg bar
1 set 8 reps at 25kg
1 set 5 reps at 30kg
1 set 5 reps at 32.5kg
1 set of 6 reps at 30kg.
asked a couple of fellas and they were kind enough to spot for me and was finding it a bit tough and they took some of the weight on the upward movement at 30kg plus so not great

Olympic lifts

in this order, won't mix and match as much next time

2 sets 10 reps front squats very light bar
1 set 5 reps Power clean 20kg bar
1 set 4 reps squat clean 20kg bar
2 sets 3 reps power cleans 30kg bar
1 squat clean at 30kg
1 set 8 reps power clean at 20kg
1 set 6 reps squat clean at 20kg
1 set 5 reps power clean at 20kg
1 set 4 res squat clean at 20kg
1 set 6 reps power clean at 20kg


Front squats:

1 set 3 reps at 20kg
1 set 3 reps at 22.5kg
2 sets 3 reps 27.5kg

Split jerks

1 set 3 reps v light bar
2 sets 3 reps 10kg bar
1 set 3 reps 11kg bar
1 set 3 reps 12.5kg bar
1 set 3 reps 15kg bar
1 set 3 reps 17.5kg bar

[Rach]

17/09/2010 Back sess with some bench presses


Lat pull downs normal grip 2 plates- 5 sets 10

Hammer grip lat pull downs- 3 plates- 5 sets 10

Close grip lat pull downs- 4 plates 5 sets 10

Rotary machine?
5 sets 10 at 70kg

Rowing machine- legs in front type
5 sets 10 at 4 plates for 1st set and 3 plates thereafter

Seated rowing machine
5 sets 10 mised grip (3 sets with wide grip, 2 with hammer grip)

Face pulls
5 sets 10 with 2 plates

Bench press

2 sets 5 at 20kg
1 set 3 at 25kg
2 sets 3 at 30kg
1 fail at 35kg
1 rep at 33.5kg
1 set 3 at 30kg

[Rach]

20/9/10
no lifting since 17/9/10 walked about 3km but no cardio.

[Rach]

22/09/10

2 sets 10 reps of Front Squats warm up with very light bar

Deadlifts
1 set 5 at 50kg
1 set 5 at 50kg
1 set 5 at 60kg
2 fail attempts at 75kg
1 rep at 70kg

Bench Press
2 sets 8 reps with 20kg bar
1 set 5 reps at 25kg
1 set 4 reps at 30kg
1 fail at 35kg
1 rep at 32.5kg.
2 reps at 30kg fail on 3rd
3 reps at 30kg
2 reps at 30kg

[Rach]

Friday 15th October

Bench pressing-

1 set 10 at 20kg
1 set 5 at 25kg
1 set 5 at 30kg
1 set 4 at 30kg
several fails at 35kg
21 reps at 20kg

[Rach]

Thursday 21st October

bench pressing:

2 sets 10 reps at 20ok
1 set 8 reps at 25kg
1 fail at 35kg
1 fail at 35kg
1 rep at 35kg
2 fails at 35kg
1 set 3 reps at 30kg
1 set 3 reps at 30kg
1 set 11 reps at 25kg
1 set 5 reps at 25kg

Hammer curls:

1 set 8 reps 6kg each arm
4 sets 5-6 reps 8kg each arm

Tricep extensions

3 sets 3 reps 5kg

Upright row

5 sets 5reps at 20kg

stretches

[JP]

is the back sore and thats why just benching?

[Rach]

'Tis indeed but will be starting other lifts in a few weeks again Glad to do the 35kg on the bench yesterday as that was something I've kept failing on, psychological more than strength I think so am using these few weeks to build on the bench to work towards body weight by sometime in 2011

[Rach]

Sunday 23rd October

Bench

2 sets 10 at 20kg

2 reps at 30kg

2 fails at 35kg

1 rep at 35kg

2 fails at 35kg

1 rep at 35kg

hammer curls- 3 sets 8 at 8kg each arm

upright row- 3 sets 5 at 20kg

[Rach]

Thursday 28th October- Bench Pressing

2 sets 8 reps 20kg bar
4 sets 5 reps at 25kg
4 sets 4 reps at 27.5kg
4 sets 3 reps at 30kg
2 reps at 32.5kg
1 rep at 35kg
2 reps at 35kg
1 set 3 reps at 32.5kg
5 single reps at 30kg (practising press and rack commands)
4 sets 4 reps at 30kg
1 rep at 37.5kg PB
1 set 5 reps at 27.5kg
1 set 8 reps at 25kg
1 set 10 reps at 22.5kg
1 set 16 reps 20kg bar

then some assistance exercises for triceps and delts- face pulls 3 sets 10
then holding 5kg plate and raising in air in front of me - 3 sets 10, then this exercise where you pull down bar in front of you, lock arms in straight position then bend up again.

[Linnéa76]

Wow, that's a lot of benching. Bodyweight in 2011 sounds like a good goal, best of luck with that!

[Rach]

Thanks! I see you're into Psychology. I am too!

[Rach]

Monday 8th November

bench pressing:

3 sets 4 reps at 30kg

1 set 4 reps at 33.5kg

1 set 4 reps at 27.5kg

1 set 5 reps at 25kg

1 set 9 reps at 22.5kg

17 reps at 20kg

then 3 sets 10 reps face pulls at 20kg
then 3 sets 10 reps front raises holding 5kg plate

[Rach]

13th November

bench pressing

2 sets 10 reps at 20kg

2 sets 5 reps at 30kg

1 set 4 reps at 30kg failed on 4th

2 fails at 35kg

1 set 3 reps at 33.5kg

face pulls- 3 sets 8 at 20kg

barbell curls- 3 sets 8 at 13kg

[Rach]

Sunday 17th November

walked on treadmill for 5 mins for warm up

1 min on grappler

seated row machine:
1 set 10 reps at 5kg
1 set 10 reps at 10kg
1 set 10 reps at 25kg
1 set 10 reps at 30kg
3 sets 10 reps at 40kg

graviton assisted pull up machine:
3 sets wide grip pull ups- 2 at assistance level 10, 1 at assistance level 9
3 sets close grip pull ups- at assistance level 9

barbell curls: 3 sets 10 at 12.5kg

hammer curls; 1 set 10 at 3kg each arm, then 1 set 10 reps 8kg each arm, 2 sets 8 reps 8kg each arm

lateral raises: 3 sets 10 2kg each arm

tricep extensions: 3 sets 8 reps each arm 4kg dumbell

face pulls sets 10 at 25kg

core work:
2 sets 10 pelvic tilts
2 sets 10 knee twists
1 set 10 where you lie on floor tighten pelvic muscles and raise and lower each leg alternately
stability ball work- superman and tilts

treadmill
20 mins intervals- walking at 6k running at 10.5k-11k

stretches