bench
80x1
85x1
90x1
95x1
100x1
unrack hold 8 seconds 120
paused
60x1
70x1
BTN Press (2nd finger on rings)
20x10
25x10
30x8
35x8
40x8
45x6
50x4
skullcrushers
curls
"cut down on the cardio jackass."
Harrison's Training Log
(1421 posts) (40 voices)-
June 13, 2012 - 09:38 PM #1 like (Mehrad)
-
Practice Meet in the uni gym, about 20 of us going mental
weigh in 93.1kg (got some serious TGI Friday's bloat on the day before)
Squat (wraps & belt)
170 good
180 good
190 failBench
100 good
105 good
110 failDeadlift
170 good
180 good
190 goodgiven a 4th for PBs
200 good - which I consider a pb (relative bw and no hitching)gives me a total of 475 (+25kg) or 485 (+35kg) if I count the 4th dl attempt. One step closer to 500 total.
"cut down on the cardio jackass."June 24, 2012 - 09:53 PM # -
Nice one mate. I'm probably going to schedule a mock meet for myself in August, maybe earlier. Did you get any footage of your lifts?
June 24, 2012 - 11:15 PM #1 like (Harrison) -
failed 190 sq
"cut down on the cardio jackass."June 25, 2012 - 12:32 AM # -
Great environment, and good lifting man
"metal is just gabba for pansies" - HarrisonJune 25, 2012 - 12:39 AM #1 like (Mehrad) -
did some light bench today
silly wide box squats, low bar in flat shoes
worked up in 5kg in doubles from the bar to 100, then went 100, 110, 120, 130, 140 in singlesmessed about with stuff for lulz (one arm snatch with 40kg, sumo dl, etc)
"cut down on the cardio jackass."June 25, 2012 - 09:45 PM #1 like (Mehrad) -
Basically just went balls deep and started dat carb nite phaggy time yesterday. I dont have the book yet, gonna buy it later, doing the 10 day prep phase the same as CBL.
Gonna take this week to just dick around and recover, then gonna start 5/3/1 quite light so I should have a month of relatively easy training to go with the 1st month of carb nite.
Plan is to shed some fat, get to a good place, then start training hard and eat more.
Got some short goals:
180kg squat at ~90kg (no belt, atg)
110kg bench
~210kg deadlift, not really going to test this one
(500)Longer term goals
200kg squat (belt)
120kg bench
220kg deadlift
(540)Im confident about deadlift, pulling 200 after my heaviest training lift was 180x2 has given me some confidence that what im doing for it is working. I intend to make my bench and squat training more similar to this - prioritise form and speed on lighter lifts, dont push them too hard (I trained 'harder' for bench and squat, realistically I think 'harder' actually translates as, went too heavy)
Weaknesses
lose my shit in the bottom of a squat, shoot forward and ruin it - spend more time in the hole, think its a combination of form, back weakness, and ham flexibility.
lower back is weaker than everything else - bringing this up should help dl and squat
Bench - just need to get stronger, nothing special here
sleep more"cut down on the cardio jackass."June 26, 2012 - 03:44 PM #1 like (Mehrad) -
Been messing about this week
Monday
bench against bands
supa wide box squats 140x1Tuesday
Taught Harry to clean
Curls
BTN Press
Millions of Tri pushdowns with a blue bandWednesday
Sumo against band (supa wide) up to 100kg, head exploded left it there
More teaching Harry to clean
Ton of flexibility work, hips + legswho knows what is in store today
"cut down on the cardio jackass."June 28, 2012 - 02:15 PM # -
Thursday
Squat against blue bands
doubles, up to 80kg.
These were fun, you have to squat well fast. (tbh, far too much band tension for my proficiency, or lack of)
Press against bands - it was in the rack, why not. so damn hard.
Dicked about wih one arm press and one arm bench (with a bar)Friday
Snatch (watched Clarence Kennedy rinse oly lits, had to go do some)
40xlots
60xlots
70x1
80xmiss
85x1 (lulwut pb match)
90x*soclose*
90xmiss
felt good brah, back was shit though.Squat
120x5
90x2 paused
60x2 paused long timeform felt good today, think ive figured out what Ive been doing wrong.
"cut down on the cardio jackass."June 30, 2012 - 10:27 AM # -
yeah, but that was at ~100kg, so Id like to do it at ~90kg for 2xbw lulz.
What im going to do is run 5/3/1 from now until I am beating my face against a wall with boredom (december). Im going to start with 90 to 95% of my actual max. That will give me one or two absolutely piss easy waves (first squat day is 135 for one set of 5, maybe even only 130), and in that time im going to try and drop as much fat as possible.
Then Im going to start eating lots and training hard, so the weights keep moving and hopefully ill weigh around 93, so I can shoot for a 520 total by december, or a 500 by november depending when I compete.
Template
Bench 531
BTN Press
Pulldowns
Curls
SkullcrushersSquat 531
Pause squat 2x2
Good Mornings
AbsPress 531
Floor Press
Chins
Seated DB Press
Tri PushdownsSquat 3x5 (77-81-85-72%)
6"Deadlift 531
Shrugs
Back Extensions
AbsBasically on 531 squat day, im just going to hit prescribed reps unless I feel fantastic, so it should be the heavy day, 3x5 volume day.
"cut down on the cardio jackass."June 30, 2012 - 03:37 PM # -
Bench Day, 5s week
wrist rolls
band disloacations & windmills
close grip, med grip and wide grip 10xbar each
band pull aparts inbetweenBench
40x5
50x5
60x375x5
80x5
85x775x10
BTN Press (same grip as bench, pinky inside ring)
30x5
40x5
40x5
45x5
50x5 (+1)
im mirin this exerciseLat Pulldowns
Used the stack between 7 and 10 for 4 sets
went a bit lighter for another one, squeezed and cramp de lat
looking forward to hammering theseCurls (with a bar, yeah im that weak
20x6
30x5
25x6
20x6Skullcrushers (as above)
dont know how much bar weighs
+5kg x8
+10kg 2x6Did a few rounds on a bag, condition was appauling. Was like 1m 30, then 1m 15, then less than 1m. Good for a bit of HIT. gonna try and do 3-5 x 1min next time, then build up the time.
Loads of stretching and mobility work for shoulders. They needed it.
"cut down on the cardio jackass."July 2, 2012 - 11:12 PM # -
Squat Day, 5s
TKEs blue band, 30, 20
MWod Hip Opener
Bar Mobility WorkSquat
60x5
80x5
95x3105x5
120x5
135x5Good Morning
40kg 3x8Abs - Reverse Crunch
10kg 3x8Stretching hams + quads
felt shit, feel pretty ill, the weights were easy, 135 was prety fast and good, but I felt like death after
"cut down on the cardio jackass."July 3, 2012 - 09:48 PM # -
Food poisoning, sucks.
"cut down on the cardio jackass."July 5, 2012 - 10:46 AM # -
Harrison said:
Food poisoning, sucks.I just recovered from the same... after a week. Diet is now reduced to yogurt, cottage cheese and bananas. Downed loads of probiotics too. Look up 'Activated Charcoal' if you're still suffering from shotty bowels and stomach pain. good luck
[video]http://youtu.be/OXlZ6edCHqI[/video]
July 7, 2012 - 04:13 PM # -
Finally back in the gym, lost 3kg in 2 weeks, doesnt look like its coming back. Today felt hard but at least I got the minimum.
Bench
40x5
50x5
60x375x5
80x5
85x5 (-2)75x9 (-1)
BTN Press
20x5
40x5
45x5
50x2 (-3)Lat Pulldowns
lots, training these just by feel and trying to get the lats working as much as possible. Do some squeezed and paused at the bottom change grip around really try and pull the bar into me.
4 sets of 10Curls
20x6
30x5
30x5
20x6Bagwork
3x1min
gassed 28s into the last minute, felt so unfit, had to see the whole minute out and felt like hurling for a bit afterwards.felt alot better post workout, ate lots of thai green curry soup which was chicken and coconut milk galore. back on that carbnite phaggy time.
"cut down on the cardio jackass."July 17, 2012 - 01:25 AM # -
Press
20x5
30x5
40x545x5
47x5
50x640x10
Floor Press
60x5
70x4
60x5Chins
bw 3x5Seated DB Press
15sx12
17sx8
17sx7Tri Pulldowns
30x35
40x16
35x20(1 hour)
Stil a bit run down.
86-87kg - what happened to my gains.
"cut down on the cardio jackass."July 20, 2012 - 01:43 AM # -
I used an attack phase of a stomach virus then rerouted that through a segment of not eating (EDF - every day fasting), with intermittent sleeping. : P
But, I actually finished the prep phase of carb nite and then got pretty ill for just over 2 weeks, so I think the timing was pretty good for accelerated fat loss. Just didnt get to train and lifts have taken a bit of a knock.
Im redoing the prep phase of carb nite now, first refeed will be monday.
Ive lost 5-6kg since the gym meet. Whenever I do low carb, the weight seems to fly off. My only concern would be that ive lost some muscle being ill because i ate about a loaf of bread over 2 weeks, and some bananas. probably a normal days food, spread over a fortnight, with barely any protein and of course not training. Think I needed a week off though.
At this point I think id happily compete in the 85s for weightlifting, and maybe just do it and get down to 83s for PL.
Im a lot leaner now and although weighing more helps a bit in my head it makes more sense to weigh 93kg at 10% bf than 93kg at 20%.
"cut down on the cardio jackass."July 20, 2012 - 10:41 AM # -
It took me a while to realise it but I think Carb Nite and diets of its type are great for rapid fat loss. I find that I get stronger with keto too, only on max effort stuff though, rep based effort always suffers.
I'd imagine you'll be very lean at 85kg, Harrison's getting shreddy. Couldn't agree more with the 10%@93>20%@93, IMO to succeed in any sport and generally just to be scary fucker then relative strength is the thing to shoot for:
Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.July 20, 2012 - 10:54 AM #1 like (Yusef) -
neck vascularity over 9000
Deadlift Day
TKEs 2x20 blue band
Squat
bar
40x5
60x5
80x5
100x3112x3
112x3
112x3 (meant to be 3x5 LOLWEAK)120x1
6' Deadlift
40x2x5
60x2x5
80x5
100x5
120x5
Shrugs
100x5
60x10
60x10
60x12P Rows
60x10
70x8Swimming, did 5x2 lengths
"cut down on the cardio jackass."July 22, 2012 - 07:57 PM # -
cheep cheep, cheep cheep cheep
shit bench monday
40x5
50x5
60x5
70x380x3
85x3
90x2 wtf gnoes75x8 sadface
BTN Prass
40x5
45x5
50x4Lat pulldowns
4-5 x10Curls
20x6
25x6
30x6Snatch (well known bench assistance)
60x1
70x1
80x1
85xmiss"cut down on the cardio jackass."July 24, 2012 - 10:30 AM #
Reply »
You must log in to post.