A new Cycle and it looks like I am going to be able to get in some good training plus my injury seems to be dissipating and is not stopping me from doing certain things. I have not been able to feel anything for the last few weeks so am starting to push a little harder. And yes the band tension is just for the bands.
So this is how my benching went on the 28th of October
Set 1
230kg + 45kg of Band Tension
Pretty happy with this set which is probably the best of the day. Wasn't quite sure whether I was going to get 2 reps. 1 !/2" Board and the bands give 45kg of tension at the top and 14kg at the bottom. reasonably happy with the speed off the board but could be a little quicker.
Set 2
230kg + 45kg of Band Tension Set 2
Pretty happy with this set which is probably the best of the day. Wasn't quite sure whether I was going to get 2 reps. 1 !/2" Board and the bands give 45kg of tension at the top and 14kg at the bottom. reasonably happy with the speed off the board but could be a little quicker.
Set 3
230kg + 45kg Band Tension
230kg on the Bar and I have weigh the bands and they give 45kg of tension @ the top and 14kg @ the bottom. Miss time the second more than anything Felt pretty good doing all the sets and I notice I am getting a good tuck on the way down. By the way the board is 1 1/2". All these reps are PB's to the board. Had a lot more weight on the bar but only to a 2" board.
Wednesday, October 29, 2014
Monday, October 20, 2014
A bit of a test
Went in to do deadlifts today and it just felt like a day to do a bit of a test to see how I was going as I slowly work back from my glute injury.
Set 1 220kg x 2 reps
What a crap set here. I was wobbling all over the place and made this look real hard. Haven't done anywhere near enough and in particular this set shows it. Way to slow and no ping in getting my hips though. This should be a real easy weight for me. Take a look at how bad it is here
This is real bad
Set 2 240kg x 1 rep
This is a lot better as I am a lot more stable. A bit slow and it took a bit of time to get my hips though however there are a number of issues for this. Not much else to say
240kg x 1 rep
Set 3 260 x 1 rep
This is the best that I have pull since my Glute injury about 5 months ago and just the relief of knowing that what I been doing is slowly paying off is why the celebration at the end. Way slow and all sorts of things but as I said before I know why.
260 x 1 Rep
Did some shoulder presses and the some Machine shoulder press after that. Could have done a couple of other exercises today but did not want to push my luck. As you can see there is no aggression or intensity to this rep, I just wanted to see how I would go. Also as you can see there a bit of time just getting it into my head.
Deadlifts
220kg x 2
240kg x 1
260kg x 1
Shoulder press
4 x 6 @80kg
Machine shoulder press
3 x 8 @ 66kg
Set 1 220kg x 2 reps
What a crap set here. I was wobbling all over the place and made this look real hard. Haven't done anywhere near enough and in particular this set shows it. Way to slow and no ping in getting my hips though. This should be a real easy weight for me. Take a look at how bad it is here
This is real bad
Set 2 240kg x 1 rep
This is a lot better as I am a lot more stable. A bit slow and it took a bit of time to get my hips though however there are a number of issues for this. Not much else to say
240kg x 1 rep
Set 3 260 x 1 rep
This is the best that I have pull since my Glute injury about 5 months ago and just the relief of knowing that what I been doing is slowly paying off is why the celebration at the end. Way slow and all sorts of things but as I said before I know why.
260 x 1 Rep
Did some shoulder presses and the some Machine shoulder press after that. Could have done a couple of other exercises today but did not want to push my luck. As you can see there is no aggression or intensity to this rep, I just wanted to see how I would go. Also as you can see there a bit of time just getting it into my head.
Deadlifts
220kg x 2
240kg x 1
260kg x 1
Shoulder press
4 x 6 @80kg
Machine shoulder press
3 x 8 @ 66kg
Saturday, October 18, 2014
Buffalo Bar Squats with 30kg Chain
First day in all week due to stocktake at work. Felt pretty good but just not up to the 265/295 (30kg Chain). Depth and speed were pretty good but I was searching for the bottom a little more than I wanted to. Feet could have been out a bit wider as well. Still happy all things considered . This is part one of 2 today. Was doing sets at about 10 mins. Set alarm to go off at 8 mins then would wrap and set video going then do my set so about 10 mins. Seemed to be about right.
225kg + 30kg Chain
Zercher Squats
Should have been 140kg but forgot to take my notebook in. Sets were done at 2 min intervals and things went pretty well. Good depth and speed off the bottom. Wasn't to worried about feet width or anything like that. Trying the time thing to see if I wasting to much time and whether I get a better overall workout.
Saturday, October 11, 2014
Speed work
Safety Squat Bar/50% Chain = 60kg, 2 Mats 90 seconds between sets.
Not to bad for not having done any speed work for a while. A little slow on the first few sets but then was able to get some good speed going. Feet weren't as wide as they could have been however I will work on that over the next few weeks/cycles. Gone back to what I was doing of sitting on the box and relaxing the glutes then contracting hard as I stand up. It seems to work. Didn't have a timer but it would have interesting. Need to work on getting wider stance and quicker speed off the box.
No#2 Bands 90 Seconds between sets
Really Really need to work on this as I am WAY to slow. If I want to go into the big weights then I need to get quicker. The main reason for being so slow is that I have been doing the big stuff but no where near enough of the speed work. 2 things I need to work on is shear speed and way stronger lockouts. Need to start using the video camera again.
60kg of Chain 90 seconds between sets.
This is about the only thing that I would give a pass mark to just. Sumo lifts were pretty good and quick and with the lighter weights I was able to get back to my old style of deadlifting which felt stronger and faster. Need to work on speed and power off the floor and a lot stronger on the lockout. Normal stance was good but plenty of room to work on.
Not to bad for not having done any speed work for a while. A little slow on the first few sets but then was able to get some good speed going. Feet weren't as wide as they could have been however I will work on that over the next few weeks/cycles. Gone back to what I was doing of sitting on the box and relaxing the glutes then contracting hard as I stand up. It seems to work. Didn't have a timer but it would have interesting. Need to work on getting wider stance and quicker speed off the box.
No#2 Bands 90 Seconds between sets
Really Really need to work on this as I am WAY to slow. If I want to go into the big weights then I need to get quicker. The main reason for being so slow is that I have been doing the big stuff but no where near enough of the speed work. 2 things I need to work on is shear speed and way stronger lockouts. Need to start using the video camera again.
60kg of Chain 90 seconds between sets.
This is about the only thing that I would give a pass mark to just. Sumo lifts were pretty good and quick and with the lighter weights I was able to get back to my old style of deadlifting which felt stronger and faster. Need to work on speed and power off the floor and a lot stronger on the lockout. Normal stance was good but plenty of room to work on.
Subscribe to:
Posts (Atom)