A little behind but here is an update.

Have been feeling like shit for the last few days while I fight a strong cold. however I tried to keep moving.

Wednesday:

Got to do some deadlifting today but with light weight and no power or aggression, more of a use it or lose it thing. Did 3 sets of 3 at 100kg and then 3 sets of 3 at 140kg. Sumoed the first set of the different weights then back to my normal stance. Couldn't really feel my my lower butt or top of the hamstring which is where I have been having problems over the last few weeks. Still good to get them out of the way.

Stopped shoulder press, Pronated D/bell press and Bentover Band Lat Raise's finished off the night. Happy to get though this with no major pain.

Stop Shoulder press: 4 x 5 @60,65,70,75 kg
Pronated D/bell Press 3 x 8 @ 27.5kg
Bentover Band Lat Raise: 3 x 10 with the No#2 Bands


Friday;

Went in to do a bit of speed work. As I am trying a few things it was not the normal speed day. As I have not done a lot of speed over the last few months for various reasons I am working my way back into it.

Box Squats: I don't give a shit what anybody thinks anymore I will work off a 2 mat every time and if people want to say it ain't lower enough then that's their opinion. Need to work on a few things but I am going back to what I know works for me. No# 1 Bands and 60kg on the bar (about 100kg at the top) 6 sets of 2 reps. Next week I will go to 8 sets of 2 reps.

Speed Press: Person there with a slingshot so I had a play with that tonight and was only using 100kg for slowish sets of 3 reps. Not to worried about things this cycle. Slingshot is interesting to use. Wasn't what I expected however that could be because I wasn't using any real power/speed or aggression. Put all those factors together and be using 140kg and it might be a different story. However good to have a play.

Right now on to next week although I have got some stretching to do on Sunday so that will be interesting to see what it does for me over the long term.

Benching.

Was able to get in and do some benching in my shirt today which is good as I have now been able to put 3 times in a row together for the first time since the Canterburys. Some of the ugliest benching I have done in a long time. I am trying to push myself into to doing doubles and sometimes at the moment I can get it right and sometimes I can get it wrong. 3 set of 2 reps with 260kg off a 3" Board. Only got one of the second reps but was willing to have a go at them all. Just one of those days I think. Got to take the good with the bad. I know the good days will come.

Stop presses, Close grip bench, Single arm d/bell ext for the rest of the workout.

Stop presses 4 x 4 @ 120 with 10kg of Chain
Close Grip bench 4 x 6 @ 100kg
Single Arm D/bell Ext 3 x 8 @ 15kg.

Didn't want to destroy myself tonight so kept within my limits. Will put more intensity into it over the next few weeks.

The Start of a long journey

This is either the start of my build up to the Canterbury Powerlifting Champs next year or Recordbreakers at the end of the year.

Safety Bar Squats today, have not done any squat in a few weeks due to a number of factors so I just brought the weight back to 185 (bar weighs 25kg) with the No# 1 bands on for a total of about 225 at the top and probably 200 at the bottom. 3 sets of 3 reps with the last rep of each set being the hardest. Depth and speed were real good. No real power or aggression in the reps as it is the first week. Just used the Titan Gold Knee wraps.

Did some Front squats, Bentover rows, D/bell Rows, Very light Hyper Extensions and Warrior twist for the rest of the workout.

Front Squats 4 x 4 @ 100kg
Bentover Rows 4 x 6 @80kg
D/bell Rows 4 x 8 @ 45kg
Hyperextensions 3 x 10 @ 40kg
Warrior Twist 4 x 10 Steps No weight on the bar.