off the smack and back on track!

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Re: off the smack and back on track!

Postby benzilla » Thu Apr 28, 2011 12:42 am

27/04/2011 - 88.4 kg. Wight rose slightly even with a lot of cycling over the long weekend, the creatine loading probably helped as well)

squat
20kgx5
40kgx5
60kgx5
80kgx5
82.5kgx5x3 (squats felt pretty good considering the 50km i rode the day before)



Press
20kgx5
30kgx5
35kgx5x3 (with wrist wraps)

pushups
15/15/15

situps
10/10/10
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Re: off the smack and back on track!

Postby benzilla » Fri Apr 29, 2011 11:29 am

29/4

89.6kg

squat
20kgx5
40kgx5
60kgx5
80kgx5
85kgx5x3

I still need to work on my shoulder flexibility and getting the bar lower so i can lead out with the chest anbd not do a partial good morning. I will concentrate on improving form with the lighter weights.

bench
20x5
40x5
50x5
55x5x3
40x10x5 (add some boring but big cos the bench hasn't been going up)

bent
20x5
40x5
50x5x3

pushups
10/10/10

back ext
10/10/10 with 10kg weight
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Re: off the smack and back on track!

Postby benzilla » Sat Apr 30, 2011 6:05 am

There was a lot of rain this morning, so i went to the gym instead.

30/4

89.2 kg

squat (form work)
I've been watching this tutorial and doing some flexibility work.
http://www.youtube.com/user/NorthSydney ... tPN-ftmxG8

5 x 20kg
3 x 5 x 40kg
5 x 60kg

dips
5 @ 64lb assist
3 x 10 @ 64lb assist
10 @ 52lb assist

chinups on parallel bars
4/3/2

eccentric pullups with 20kg extra
4

seated rows
3 x 5 x 59kg

lat pulldown
5 x 41kg
2 x 5 x 45.5kg

rotator cuff exercises

bicep curls
3 x 10 x 10kg


I bought 5 packs of hot cross buns for $1 each instead of $5 each packet. I've almost broken to 90kg mark.
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Re: off the smack and back on track!

Postby ^toby^ » Sat Apr 30, 2011 12:33 pm

what is "boring but big"?
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: off the smack and back on track!

Postby benzilla » Sat Apr 30, 2011 10:08 pm

It's one of the assistance programs to Wendler's 5/3/1 program. Basically 5 x 10 x 50% of your max weight, I thought it would be good to add a lot more reps to my program and this seems like a good idea.
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Re: off the smack and back on track!

Postby benzilla » Mon May 02, 2011 11:07 am

02/05/2011

squat
5 x 20kg
5 x 40kg
5 x 60kg
3 x 80kg
3 x 5 x 85kg

deadlift
5 x 6kg
2 x 5 x 100kg

press
5 x 20kg
5 x 30kg
5 x 35kg
4 x 35kg

Pushups
3 x 15

situps
10
8 + 5 kg plate
6 + 5kg plate

Video highlights from our club's training last week.
http://www.youtube.com/user/NorthSydneyPowerClub#p/c/84CC00641672B605/0/JUmch5TQ16Y

I'm on at:
00:00
07:30
13:00

(My form seems improved in the last video with the bar lower on my back. Need to improve my flexibility as well.
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Re: off the smack and back on track!

Postby benzilla » Wed May 04, 2011 12:09 pm

4/5/2011
89.4kg (read a couple of eating articles on t-nation to inspire me, I want to hit 90kg and then 95)


squat
(with the bar lower on my back, doing some shoulder flexibility work with a broom and plenty of foam roller work)
5 x 20kg
5 x 40kg
5 x 60kg
3 x 5 x 70kg

bench
5 x 20kg
5 x 40kg
5 x 50kg
5 x 55kg
3 x 5 x 57.5kg
5 x 10 x 45kg

bent
5 x 20kg
3 x 5 x 50kg

back ext
10 + 5kg
3 x 10 + 15kg
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Re: off the smack and back on track!

Postby benzilla » Mon May 09, 2011 11:01 am

Ride with the wife to White Rabbit art gallery. (http://www.whiterabbitcollection.org/) a contemporary Chinese art collection which was fantastic!

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Re: off the smack and back on track!

Postby benzilla » Mon May 09, 2011 11:03 am

6/5

squat
5 x 20kg
2 x 5 x 50kg
2 x 5 x 60kg

box squats0kg
3 x 5 x 50kg

Deadlift
5 x 60kg
3 x 5 x 90kg

pushups
15/15/15

situps
8/8/6
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Re: off the smack and back on track!

Postby benzilla » Mon May 09, 2011 11:07 am

9/5

90.4 kg

My shoulder is really sore, flexibility work for my squat position is needed. Happy to crack 90kg again though, I'll try to keep that steady until i'm lifting properly again.

bench
5 x 20kg
5 x 40kg
5 x 50kg
3 x 5 x 57.5kg
3 x 10 x 40kg

bent
5 x 40kg
3 x 5 x 50kg

back extention
3 x 10 @ 15kg

shoulder flexibility with a pole
some rotator cuff work
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Re: off the smack and back on track!

Postby benzilla » Sun May 15, 2011 8:36 am

11/05

squat
5 x 20kg
2 x 5 x 40kg
3 x 5 x 60kg

shoulder press
3 x 10 x 8kg

front raise
2 x 10 x 4kg

lateral raise
3 x 10 x 3kg

rotator cuff work

situps
3 x 10
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Re: off the smack and back on track!

Postby benzilla » Sun May 15, 2011 8:39 am

14/05 - 90.8kg

box jumps
10 on box 2
3 x 10 on box 3 (i'll need to work out the heights)

lateral raise
3 x 10 x 4kg

45degrees raise
3 x 10 x 4kg

front raise
3 x 10 x 4kg

chinups (on parallel bars)
5/2/3

bench
5 x 20kg
5 x 40kg
5 x 50kg
3 x 5 x 55kg

bicep curl
10 x 10kg

rotator cuff work

seated row
3 x 10 x 41kg

back extention
10
10 with 15kg plate
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Re: off the smack and back on track!

Postby ^toby^ » Mon May 16, 2011 12:16 pm

strong bench presses! Stronger than your squat? :P
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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