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Da Za

I did a bodybuilding/repetition session on Friday.

Will said if I'm to do any training over the weekend it was to be conditioning.

So considering I felt like a pile of ****e yesterday during my lecture I did a conditioning/recovery session.

I'll update when I'm at a computer.

Da Za

Friday 04/03/11

TB Deads
1 x 12 - 60
5 x 12 - 100

1A - KB Split Squats - 3 x 10 - 24
1B - DB SLDL - 3 x 10 - 30

Hanging Leg Raises
4 x 10

DB Flys
2 x 12 - 10's
4 x 10 - 22.5's

DB Rows
4 x 15 - 40

DB Bent Over Flys
5 x 10 - 12.5's

Band Woodchoppers
3 x 12 each side - Green Band

That was a good session, got a good sweat on.


Saturday 05/03/11 - Conditioning/Recovery

Dynamic Warm Up

Lateral Sprints x 10 - rest was walking the route

15m turnabouts x 10

Felt like a bag of crap all day Saturday so I did the above session to feel a bit better and it served it's purpose.

Da Za

Deads (RAW DOG)
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140
8 x 3 - 180

Reverse Hypers
5 x 20 - 60

Ab Pulldowns
5 x 20 - Grey Band (from highest bar on racks)

Bench
1 x 12 - 60
1 x 12 - 70
90 x 10,10,9,8,8.

Inverted Ring Rows
5 x 12

Seated DB Side Raises
1 x 10 - 7.5's
4 x 10 - 10's

Weighted Side Bridging
3 x 45secs each side - 10kg plate

This was a good session last night. Got plenty of work in. I seem to get a good arm pump from holding on when doing the reverse hypers......this may have led to me tiring pretty quick when benching.

The weight felt real light, as it should, when benching but I was tiring quick enough. I pulled the plug of some of the sets when I started to flare but I think it was an appropriate time to stop anyway as I was fatigued!! Should get 5 x 10 @90kg next week.

Can't wait to hit some squats tomorrow!!

Da Za

Updating on my nice new lapper. It's Mary's blue so all I need is a white star in the middle.

SSB Squats
2 x 8 - 65
2 x 5 - 85
1 x 3 - 105
1 x 3 - 125 - Added the aul belt
4 x 3 - 130

DB RDL's
1 x 12 - 35's
4 x 12 - 45's

Weighted Bridging
5 x 1mins - 20 plate

Chins
75 reps - Grey Band (15,15,15,10,10,10)

Ring Press Ups
5 or 6 x 12 - Think it was 6 sets

KB Side Bends
3 x 12each side - 40

Decent session tonight, squatting was tough but working on all the things I should be doing.

My grip got hammered on the RDL's but got through them.

In other news I'm really starting to like the Black Grande Americano with hazelnut from the cafe sol near where I work...........Get it in to ya!!!

Will Heffernan

Da Za wrote: »

Updating on my nice new lapper. It's Mary's blue so all I need is a white star in the middle.

Nice.

In other news I'm really starting to like the Black Grande Americano with hazelnut from the cafe sol near where I work...........Get it in to ya!!!

Ghey.

Da Za

TB Deads
1 x 12 - 70
5 x 12 - 120

1A - KB Split Squats - 3 x 10 - 32
1B - DB SLDL - 3 X 10 - 40

KB Twists
3 x 30secs - 24

DB Flys
2 x 12 - 12.5's
4 x 12 - 22.5's

DB Rows
4 x 12 - 50

DB Bent Over Raises
4 x 12 - 12.5's

Band Woodchoppers
3 x 12each side - Green Band

KB Calf Raises
3 x 12each side - 24

The TB Deads were easier than last week and 20kg heavier.

Headed to Eddie's for some post training food with Lama.....it was good!!

I didn't say "post workout" cause that is a goon saying for gimps which I hate!!!

Will Heffernan

Good stuff...another couple of weeks and then we'll get motoring on a new training cycle.

Da Za

Deads
2 x 5 - 70
2 x 5 - 120
1 x 5 - 140
1 x 3 - 160
5 x 3 - 190

3 x 3 - 170

Reverse Hyper
5 x 20 - 60

Kneeling Ab Pulldowns
5 x 20 - Grey Band

Bench
1 x 12 - 60
1 x 12 - 70
90kg x 10,10,10,9,9

Inverted Ring Rows
5 x 12

Seated DB Side Raises
1 x 10 - 7.5's
5 x 10 - 10's

Weighted Side Bridging
3 x 45secs (each side) - 10kg plate

So the pulls were alright last nite. My legs are just tooooo big to pull. God Damn It!!!! Nah was fairly happy with last night, next week is the last week of this cycle and I'll finish with 5 x 10 - 90kg on the bench.

With IP not being an option tomorrow, I'll be training in RAW. So Will told me to front squat instead of SSB Squat. So I'll be working up in triples so looking forward to see how it goes.........no drink for this playa!!!!!!

itsallaboutheL

Da Za wrote: »

So I'll be working up in triples so looking forward to see how it goes

vids :cool::pac:

Da Za

Trained in Raw

Front Squats
2 x 5 - 60
2 x 5 - 80
1 x 3 - 100
3 x 3 - 120 (Added Belt)

DB RDL's
1 x 12 - 37.5's
4 x 12 - 47.5's

Weighted Bridging
5 x 1min - 20kg plate

Chins
5 x 15 - Grey Band

Elevated Press Ups (using press up bar things)
5 x 12

KB Side Bends
3 x 15(each side) - 28

Front squats were tough, my wrists did not enjoy them at all. Fairly pleased with the triples at 120, it was the number I had in mind yesterday. Still really worked on the things that'll make me stronger.

The elevated press ups were done with a neutral grip using the handles, these were also fairly difficult.

I'd say I raised the level of awesomeness in Raw by about 50%+, the smell of awfulness was rancid!!! Had a good TRAINING session!!

No vids Big L, next time if your lucky

Da Za

TB Deads
1 x 12 - 70
5 x 12 - 130

1A - KB Slit Squats - 3 x 12 - 32
1B DB SLDL - 3 x 10 - 40

Russian Twists
3 x 40 - 10kg plate

DB Flys
2 x 12 - 12.5's
4 x 12 - 22.5's

DB Rows
3 x 15 - 50

DB Bent Over Flys
4 x 12 - 12.5's

Med Ball Toss against wall
3 x 12 each side

I think the whey protein I consumed before training has noticeably helped me 'tone' up already......the wonders these days......

Da Za

Stretching throughout the day in accordance to the scriptures of Chad Aichs.........

He is f*cking flexible!!!

Will Heffernan

Da Za wrote: »

TB Deads
1 x 12 - 70
5 x 12 - 130

1A - KB Slit Squats - 3 x 12 - 32
1B DB SLDL - 3 x 10 - 40

Russian Twists
3 x 40 - 10kg plate

DB Flys
2 x 12 - 12.5's
4 x 12 - 22.5's

DB Rows
3 x 15 - 50

DB Bent Over Flys
4 x 12 - 12.5's

Med Ball Toss against wall
3 x 12 each side

I think the whey protein I consumed before training has noticeably helped me 'tone' up already......the wonders these days......

It's just the fly's hitting the upper pecs...that's what's doing the toning.

Da Za

Pulling and Bench

Deads (Sans Belt)
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140
1 x 3 - 160
6 x 3 - 190
2 x 3 - 170

1A - Reverse Hyper - 5 x 20 - 60
1B - AB Pulldown - 5 x 20 - Grey Band

Bench
1 x 12 - 60
1 x 12 - 70
90kg x 10,10,9,7,8,8

Inverted Ring Rows
5 x 12

Seated DB Side Raises
1 x 10 - 7.5's
4 x 8 - 12.5's

Weighted Side Bridging
3 x 30sec each side - 10kg - 15 secs break

Pulls felt good, it's a pity my hand keeps ripping open but all's good in the hood.

Benching wasn't great but alright. Think I did more sets then scheduled as you can see I did 6 sets rather than 5. It's all a blur!!

Da Za

SSB Squats
2 x 5 - 65
2 x 5 - 85
1 x 3 - 105
5 x 3 - 135

DB RDL's
1 x 12 - 37.5's
4 x 10 - 50's

CHINS
75 Reps - Grey Band (15,15,12,11,11,11)

Elevated Ring Push Ups
5 x 12

Weighted Bridging
3 x 1min - 20

KB Side Bends
3 x 12each side - 40

Got a vid of my 4th set but my camera is uncooperative at the moment, I'll get it up if/when it wants to play. Squats were good and guess I'm happy enough with the progression and technique.

Da Za

Repetition-Friday-25/03/11

Well.......got out to IP, headed in and straight back out. Slept in Lama's car while he trained. Felt like death, my system just shut down. This happens about 2 or 3 times a year. I knew it was coming but tried to man up and headed over anyway enough though I was shivering waiting for the luas as soon as I left the house!!!

Looking forward to this week........with the exception of all the study that'll have to be done!!!

Will Heffernan

Testing...testing...1,2,3. Testing.

Da Za

Will Heffernan wrote: »

Testing...testing...1,2,3. Testing.

Was thinking of doing the press up, pull up, inverted row and spider test's after the real stuff???

Will Heffernan

Da Za wrote: »

Was thinking of doing the press up, pull up, inverted row and spider test's after the real stuff???

Don't worry...so was I.

Da Za

Posted my results but somehow I got logged off.....FFS!!!

Squat - 200kg - new stance, new grip..... got plenty to work on

https://www.youtube.com/watch?v=H8eBhVg_pys

Bench - 120kg after missing 125 twice....

https://www.youtube.com/watch?v=on937OxS9yQ

https://www.youtube.com/watch?v=5wiqc2UpLFM

Deadlift - 240kg - as you can see in the vid the bar got away from me and that made it hard to finish.....not my most complete rep ever!!

https://www.youtube.com/watch?v=6BRgrhJnclw

Chins - 10

https://www.youtube.com/watch?v=tM-f8YuiMKQ

Press Ups - 48 is what it looks like from the vid.......lactic acid built up too quickly with these

https://www.youtube.com/watch?v=-OQhNY98jVg

Inverted Rows - 31

https://www.youtube.com/watch?v=z73MRZaXqtc

Spider Test - 90,80,80,75,70,70 = 465m

My legs just blew up during the 2nd sprint and i just couldn't lift my legs!!

Happyish with how testing went. Squat was alright considering it's a narrower stance, so plenty to work on with them and hopefully move forward to squat some big weight!!!

Da Za

I weighed in at 117.4kg before testing.

Will Heffernan

Back to your old tricks on that squat.

Will Heffernan

Want to see the 'other' videos if you have them...the deadlifts and squats before those attempts.

Da Za

Will Heffernan wrote: »

Back to your old tricks on that squat.

Need to be doing QUALITY reps in the 80-90% range?

Da Za

Day 1 of Squat Life

Squats
2 x 8 - 80
1 x 5 - 100
1 x 5 - 120
1 x 3 - 140
5 x 3 - 150 - Belted Up

https://www.youtube.com/watch?v=GHqHHvvXApQ

Squats got better as the sets went on.

GHR
3 x 15

GHR Abs
4 x 10 - 10kg behind head

Weighted Chins
10 x 3 - 5kg - Did these in between my chins and floor presses.

DB Floor Press
2 x 8 - 30's
5 x 8 - 35's
These were easy enough, so I'll be able to build up on these over the weeks.

Ab Twists
3 x 30secs - 10kg plate

DB Cleans
2 x 10 - 10's - Did these as my shoulders were a bit ropey!!!

Will Heffernan

That was definitely your worst set.

Da Za

This is better:

https://www.youtube.com/watch?v=p-4Q-kBgTI8

Da Za

TB Deads - Low Handles
1 x 12 - 60
5 x 10 - 130

KB Split Squat
3 x 10each - 24

DB SLDL
3 X 10each - 40

KB Side Bends
3 x 12each - 40

DB Flys
2 x 10 - 12.5's
1 x 10 - 17.5's
3 x 10 - 22.5's

Leaning Strict DB Rows
50kg - 60 reps (5 x 12)

DB Cleans
3 x 10 - 12.5's

DB Front Raises
3 x 10 - 12.5's

KB Calf Raises
5 x 15each - 24

Med Ball Toss
3 x 12each

Biceps were bugging me a bit again.

Was supposed to do 100 reps for rows but just did 60 because of my bicep issue. The pain did subside a bit during rowing though but the way I was rowing made it much more difficult than usual anyway!!!

itsallaboutheL

Great squats man, really solid.

Hanley

Da Za wrote: »

This is better:

https://www.youtube.com/watch?v=p-4Q-kBgTI8

So you can squat below parallel