hannibal's 200kg bench journal

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Postby hannibal » Sat May 28, 2005 8:58 am

thanks jo and jonathan :)

sat night training:

5x5 chinups (backpack weighted).. 5x5 dip/v-up combos.. 5x5 roman chair situps plus 3 minute plank (all circuit style)

slowly starting to get stronger. slb presses are up to 5x5 @ 32.5kg (though often have to drop the weight on the final set), and i managed to lift 42.5kg for a left armed single a few weeks back.. bicep curls are up to 5x5 @ 24kg and this is getting pretty easy so i'll probably up it soon. weight is up to 106kg.
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Postby hannibal » Wed Jun 08, 2005 2:41 pm

working out more regularly now, all part of rabbit-vs-tortoise training for the vegan essentials contest :)

morning session.. slb presses 5x5 @ 32.5kg. pistols 5x5

park training at night.. chins 5x5. dip and v-up (wannabe l-up but not quite) combos, roman chairs situps 5x8. one armed hangs to finish up.
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Postby hannibal » Sun Jun 12, 2005 7:03 am

yesterday: upped the slb press to 8x3 @ 34kg.. didn't even come close to failure, surprisingly easy (considering i usually have a bit of difficulty with the final set of 5x5 @ 32.5kg).. yay for mixing it up. also biceup curls 10x3 @ 24kg

today: chins 10x3 bodyweight interspersed with dip/v-up combos 10x5 at bodyweight.
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Postby hannibal » Tue Jun 21, 2005 1:01 pm

have been pretty slack the last week. not much working out and eating is back to lotsawork mode: coffee-chocolate-hot chips..

earlier on.. installed brand new chinup bar and did 10x4 chins (three of the sets were pullups and my lats are feeling it now)

mixed in with 10x10 pushups (various styles) and

2x5 @ warmup weight / 5x3 @ 34.5k g / 3x3 @ 32.5kg slb presses.. was hoping to do 8x3 @ 34.5kg but was too wasted by the end of it all.

also every time i go in and out of my room now i do a set of 5-8 chinups or pullups (and when i don't i have the bar clobbing me in the head to remind me).
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Postby hannibal » Tue Jun 28, 2005 11:12 am

last week:
german volume styles: 10x10 pushups (four seconds down, bang up)
10x10 slb press @ 22.5kg (same deal).. this was like torture by the end

yesterday
5x5 @ 34.5kg slb press
5x5 weighted chins (5kg)
3 sets of 3 minute planks
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Postby hannibal » Mon Jul 18, 2005 12:18 pm

last training session of june was: slb presses 3x3 at a solid 36kg.. then my consistency of previous weeks was all shot to hell..

started up again yesterday with:

10x10 pushups (german volume style), 4x8 bodyweight chins, slb presses 5x5 @ 32.5kg.. and finally decided to get back into some powerlifting. bench is not a goer due to a falling out (involving double crossing, three timing, homeless rabbits, panadol overdoses and a cast of thousands..) with my former bench press owning training partner.. so i decided to (carefully) try deadlifting again after my previous back wrecking enterprise..

started out VERY light with 55kg and a high rep routine (read recently in t-nation that beginners should concentrate on high reps for about two months because this builds up connective tissue strength that prevents tendons and ligaments getting ripped apart when going for heavier loads, probably what did me wrong first time around).. so went 3 sets 10 reps at 55kg which was all easy enough.
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Postby hannibal » Sun Jul 24, 2005 1:11 am

yesterday:

-slb press: warmups sets then 3x3 @ 37.5kg (failed on final rep of final set w/ left arm)..

-deadlifts 3x10 @ 55kg (the plan is three time a week of this for two months to make sure my back is ok then slowly raise the weight to challenging levels)

-bodyweight chins 3x10

grip work update: feel like i own the 2 enough now.. so just ordered the 3! plus gripper 'plate loader'.. http://tinyurl.com/dwukt will report back when it comes in..
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Postby hannibal » Sat Aug 06, 2005 1:25 am

been slack for a while

yest morning: slb presses 5x5 @ 34.5kg mixed with bodyweight chins 5x5 plus deadlifts (still working on the securing-all-bases deadlift preparation 3x10 @ 55kg. six down eighteen to go. back felt a little strange (bad strange) at one stage though it seems to be ok now)

few days ago: slb press 5x5 @ 34.5kg plus one handed pinch grip pistols 3x10 with 10kg (hold on to edge of desk with pinch grip and do pistols), ouch. plus deadlifts.

i have an end-of-october goal of slb pressing 47.5kg
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Postby hannibal » Wed Aug 10, 2005 5:31 am

sunday: deadlifts (7 of 24).. 3 x 10 @ 55kg
slb presses 10 x 10 @ 22.5kg
bicep curls 10x3 @ 22.5kg

yesterday. deadlifts (8 of 24).. 3 x 10 @ 55kg
slb presses 10 x 3 @ 36kg
chins 5x5 @ bw

adam k dropped off a bag of miscellaneous diy training equipment.. including plumber's pipe, bamboo, world's fattest rope, and a hacksaw.. results are here: http://www.openrescue.org/equip.jpg

the pipe can be used for a makeshift holle-it-up dumbell and also a wrist roller (haven't made this one yet.. need some right sized rope to thread through the drilled hole).. didn't notice a huge difference with the plumber's pipe on my dumbells except when i was cleaning the 36kg for slb press struggled a bit more than usual

the rope you just attach to a tree and climb up and down.

the bamboo is cut to hand width and has rope threaded through which you can then hang and do dips from.. going to try to rig this up from my door pull up bar.
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Postby hannibal » Wed Aug 17, 2005 12:13 pm

11/8 (thurs):
deadlift 3x10 @ 60kg (9 of 24)
slb presses 10x10 @ 22.5kg (german volume styles) mixed up with chins 10x3 @ bw

13/8 (satdee):
deadlift 3x10 @ 60kg.. (10 of 24) had some help from a powerlifting mate who audibly gasped when he saw my form. said no wonder i wrecked my back last time around..
biceup curls 10x10 @ 12.5kg (german volume style)
chins 5x5

16/8 (tues):
slb press 1x5 @ 37.5kg 4x5 @ 36kg
deadlift 3x10 @ 60kg (11 of 24)
fireman's lift squats 20 reps @ roughly 55kg :)
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Postby hannibal » Sat Aug 20, 2005 8:55 am

18/08 (thurs):
deadlift 10x3 @ 60kg (12 of.. 12! gonna start upping the weight)

20/08 (sat):
deadlift 5x5 @ 70kg. easy pesy japonesy.
strict shoulder pressing with barbell.. 5x60kg, 2x70kg, 2x75kg, 2x80kg. tried for 85kg but couldn't clean the sucker
pushups 10x10
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Postby hannibal » Sun Aug 28, 2005 3:06 pm

21/08 (sunday):
deadlift 5x5 @ 70kg plus pushups x 220 (in lots of 20 throughout the day)

22/08 (monday):
pushups x 180

23/08 (tues):
pushups x 40

24/08 (wed):
deadlift 5x5 @ 80kg mixed with chins 5x5

25/08 (thurs):
pushups x 60

27/08 (sat):
deadlift 5x5 @ 80 kg mixed with slb presses 5x5 @ 36kg. back all out of whack again.. either my form sucks or i'm just not built to deadlift..

28/08 (sun):
pushups x 200.. plus coc gripper no. 2 closes x 20 each hand (throughout the day)
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Postby hannibal » Sun Sep 04, 2005 7:49 am

30/08 (tues):
pushups x 100
the hurricane came to town.. caught in the rain and went sliding backwards in the insane tree uprooting winds.

31/08 (wed):
slb press
5 x 22.5
3 x 27.5
then singles @ 32.5, 37.5, 39.5 and 42.5kg.. the last went up easy enough both arms, but last rep down right arm.. a strange sound like packaging bubbles being popped in my neck.. was aiming to go for 44kg but decided not a good idea..

01/09 (thurs):
pushups x 300

03/09 (sat):
slb press
5 x 22.5kg
3 x 32.5
1 x 37.5kg
then 39kg slb press singles with 30 second breaks (edging closer to one minute by the last few presses).. x 13 (left arm) and x 12 (right arm.. 13 was to failure)
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Postby JP » Sun Sep 04, 2005 6:25 pm

[quote="hannibal"]
the hurricane came to town.. caught in the rain and went sliding backwards in the insane tree uprooting winds.


you were outside in that weather :shock:

sounds like extreme sports ;)
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Postby hannibal » Mon Sep 12, 2005 4:32 am

[quote="JP"]you were outside in that weather :shock:

sounds like extreme sports ;)


yeah by accident, it came out of nowhere. the weather here makes no sense :)

check out this huge tree after one of the recent storms.. http://www.flickr.com/photos/lastsplash/42574620/
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