Mon 17th October 2011Bodyweight = 85.1kgDeadlift
1x1x165kg (no belt)RDL's
3x30s +25kgWed 19th October 2011Bench
2,2,3 x77.5kgDB Bench
8,8,7,5 x 27.5kg DBsT-Bar Rows
10,10,9,10,8 x 47.5kgClose grip Incline Bench
15,15,10 x 20kgFri 21st October 2011Squat
4x5x105kg (no belt)OHP
3x5x150kg (no belt)
Attempts at shrugs and power shrugs
Right so Monday everything fell to shit, for the life of me I couldn't keep my back straight but the real problem was the bar was leaving my leg for some of the pull making it not only inefficient but could be dangerous. Was planning on doing a few sets but the first was so ridiculously hard and uncomfortable. RDL's/leg press were quite easy.
Wednesday bench was really hard, the plan was to take a heavier week and do some doubles to get used to a heavier weight, which was kinda stupid cause everything's felt heavier than it should recently, this day was no different.
Friday I just wanted a day where I could ease my way into my old deadlift form (shins almost vertical, round back), squat without trying to hit ridiculous depth and no messing about with cameras or being a form nazi. Had a really fun workout, last 2 sets of press felt really solid, speed on squats/deads were rapid.
I think Thursday I went up to 105kg for a set of 5 or 7 on deads just to test old form, and Saturday I ramped upto 135x5 and 145x3 trying out the konstantinovs deadlift. Felt alright but would take quite a while to master. I round my upper back on my normal form on deads as it is but that amount of rounding feels like my scapulas going to come loose and my arms will just pop out lol.
Food went to shit again, need to eat stuff I enjoy so going to try this diet starting today (monday) - http://www.veganfitness.net/viewtopic.php?f=2&t=23344
And as far as training goes. Not been deadlifting with my normal form, been pussyfooting about with sub-optimal weights trying to go ass to grass on squats and lost strength on bench. So going on a good old peaking program one of the coaches came up with at the powerlifting, going to be training with the lads again, less sets and heavier assistance, more focus and sets on the powerlifts. Pretty much going back to a similar cycle that led up to my first comp. Will be 10 weeks starting at 6s and working down to heavy doubles for the last week.New 10 week CycleMon 25th October 2011Bodyweight = 83.8kgSquat
Glad I'm doing more volume of Squats/Bench. Started finding my bench form at about set 4, settled into it a bit. Rows, back to pulling overhand bench grip, each rep starts from the floor. Dips+planks felt solid. Good getting back to full body (kind of) workouts.
EDIT; oh yeah, at 4700+kcal this day. If I stick to this diet it'll be about 4200kcal off days, 4600kcal workout days.
was there a time we weren't at war; when we knew what our hearts and hands were for?