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Da Za · 12-07-2011 12:38PM

Usual Squat Warm Up

Squat
2 x 8 - 60
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140
1 x 1 - 160
5 x 3 - 185 w/wraps and belt

2 x 5 - 140

GHR
5 X 10

Seated Band Leg Curls
4 x 15 - Blue

Weighted Bridging
5 x 30s - 50kg

Seated DB Curls
4 x 10 - 20's

Good tough session, got reacquainted with my beloved GHR!!

Da Za · 12-07-2011 09:20PM

Usual Bench Warm Up

Bench
2 x 10 - 60
2 x 5 - 80
1 x 5 - 100
Paused from here
1 x 3 - 110
1 x 1 - 120
1 x 2 - 125

CG Foam Press
5 x 5 - 120

Inverted Rows
5 x 15

DB Front Raises
1 x 10 - 12.5's
1 x 10 - 15's
4 x 10 - 17.5's

DB Side Bends
3 x 15 - 40

Band Pull Aparts
2 x 30 - Purple

EZ Curls
3 x 12 - 35

Last big day of benching before the meet. Everything went well, hopefully meet will too.

Da Za · 12-07-2011 09:46PM

Less than 2 weeks out from Nationals, this session went well.

Usual Warm Up etc.

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 180
1 x 1 - 210 - Added Belt
1 x 2 - 230 - PR

https://www.youtube.com/watch?v=A3RX3RWbXyw

DB Goblet Squats
5 x 12 - 42.5

GHR Abs
3 x 10 - 10kg behind head
3 x 10 - 20kg against forehead

BB Shrugs
1 x 10 - 100
4 x 10 - 140

KB Calf Raises
4 x 15 - 24

Very happy how tonight went.

VIS VIRES · 12-07-2011 10:15PM

Things are shaping up well for you for the nationals...Best of luck

Da Za · 14-07-2011 08:06AM

VIS VIRES wrote: »

Things are shaping up well for you for the nationals...Best of luck

Cheers man, looking forward to it alright.

Should be a good comp.

Best of luck aswell.

Da Za · 15-07-2011 12:48PM

Got a decent amount of work done last night, went into this feeling fairly wrecked from the day but was grand once I got into it.

Usual Warm Up

DB Bench
2 x 10 - 30's
1 x 10 - 37.5's
4 x 8 - 50's
1 x 12 - 40's - for the craic

DB Flys
1 x 12 - 15's
3 x 12 - 25's

DB (Dead Stop) Rows
1 x 10 - 50
4 x 10 - 60

Seated DB Cleans
4 x 12 - 15's

DB Side Raises
3 x 12 - 12.5's

Seated Mach Row
1 x 10 - 2 20's ps
4 x 10 - 3 20's ps - alt grip

Plate Twists
5 x 30 - 20kg plate - Abs were still sore from Tuesday but did all sets anyway.

Squatting tomorrow!!!

the drifter · 15-07-2011 12:53PM

when you backing off for GPC?

Da Za · 15-07-2011 05:06PM

the drifter wrote: »

when you backing off for GPC?

After tomorrows session.

I'll still train next week. Why, cause like COH, I'm an athlete!!

itsallaboutheL · 15-07-2011 08:50PM

Are you going to be competing as a super?

Da Za · 15-07-2011 08:53PM

itsallaboutheL wrote: »

Are you going to be competing as a super?

As a super awesome-Yes!!

A super is 145+

itsallaboutheL · 15-07-2011 08:54PM

Jesus i thought it was 125kg+

Da Za · 15-07-2011 08:57PM

itsallaboutheL wrote: »

Jesus i thought it was 125kg+

Am I looking that heavy?

Nah will still be well under 125.

the drifter · 15-07-2011 09:20PM

Cool. you down on saturday the the COH man?

itsallaboutheL · 15-07-2011 09:57PM

Da Za wrote: »

Am I looking that heavy?

No i was being a ****.

Da Za · 15-07-2011 10:01PM

the drifter wrote: »

Cool. you down on saturday the the COH man?

Yep, I'll be down on Sat.

Wouldn't mind seeing some of the gear whores at work.

the drifter · 15-07-2011 10:17PM

Da Za wrote: »

Yep, I'll be down on Sat.

Wouldn't mind seeing some of the gear whores at work.

Cool ill be rolling till 12:30 will find ye after if ye are down.

Da Za · 17-07-2011 12:33PM

Usual Squat Warm Up

Squat
2 x 8 - 60
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140
Added Belt
1 x 1 - 160
Added Wraps
1 x 2 -190

https://www.youtube.com/watch?v=Bzk4-7Gw4BU

2 x 5 - 140

GHR
5 x 10

Seated Band Leg Curls
4 x 15 - Blue Band

Weighted Bridging
5 x 30secs - 50

Seated Alt Curls
3 x 10 - 22.5's

Seated Curls
3 x 10 - 20's

Done and dusted.

Few easy sessions this week.......roll on next Sunday!

Da Za · 18-07-2011 08:19PM

Usual Warm Up plus extra band hamstring + hip stretching

Bench
2 x 10 - 60
1 x 10 - 80
1 x 5 - 100

CG Foam Press
3 x 5 - 110

Inverted Rows
3 x 10

DB Front Raises
3 x 10 - 12.5's

DB Side Bends
3 x 10 - 30

EZ Curls
3 x 12 - 30

Man was it hot in the gym tonight, sweating all the water out.

Da Za · 19-07-2011 07:58PM

Usual Warm Up plus a heap of hamstring, groin and hip stretching using the grey band.

DB Goblet Squats
1 x 10 - 32.5
2 x 10 - 42.5

GHR Abs
3 x 10 - 10kg against forehead

BB Shrugs
4 x 10 - 100

KB Calf Raises
4 x 15 - 24kg

All she wrote.

Instead of a vid of me, I give you this tune:

https://www.youtube.com/watch?v=8jc8BPolPMw

Da Za · 21-07-2011 07:33PM

Usual Warm Up:

Hamstring Walks 10 x 2
Lunges 10 x 2
Leg Swings
Quad Walk x 10

Scap Press Up 10 x 2
Band Pull Aparts 15 x 2
Chest/Arm Band Traction

Foam Roll
Sleeper Stretch
Sleeper Stretch against Wall

Band Hamstring s/s Groin stretch for time both legs x 2
Hip Mobility with Band

Hip Flexor Stretch

DB Bench - 3 x 10 - 30's
DB Seated Cleans - 3 x 10 - 12.5's
DB Side Raises - 3 x 10 - 10's
Seated CSR - 4 x 10 - 2 20's ps - alt grips
Plate Twists - 3 x 30 - 20 plate

Nearly game time.

Da Za · 26-07-2011 08:39PM

https://www.youtube.com/watch?v=BGHxVqK-E-k

Squat: 190kg
Bench: 130kg
Deadlift: 245kg

Total: 565kg

Pavel66 · 26-07-2011 09:53PM

Well done!

Is that total a PR?

the drifter · 26-07-2011 10:16PM

man i just played the video...and my dog started barking at the laptop...

itsallaboutheL · 27-07-2011 11:41AM

Good dog.

Da Za · 27-07-2011 12:43PM

Pavel66 wrote: »

Well done!

Is that total a PR?

Thanks man.

It's actually 10kg off my best total but it's a much cleaner total, I was pretty much gifted a deadlift at one meet last year.

The bench was a 10kg PR and the dead was a 5kg PR but cleaner lift than the 240 before.

Da Za · 27-07-2011 12:52PM

Well it's a few days after the meet and I care about things again. Started training again last night, pretty much have my programme together for the GPC Worlds.

Looking back at the vids of my squats I noticed my stance was wider than it has been in training, so I've got to really focus.
I'm going to be Squatting twice a week now, need more time under the bar.
I nearly fell backwards with my opener (190), felt I got the 3rd at 210 but got 2 reds for depth, oh well.

Was pleased with my dead and bench, plenty more there. Going to work on a few things to help that mid portion of my bench. My 3rd attempt flew off my chest and just ground to a halt.

Also plan to compete at 110kg from now on, shouldn't affect my bench at all. Don't think the weight has helped my bench anyway. Had a bit of a chat with L about this over a few cold ones.

So that's it really, everyone had a good meet and did really well.

Da Za · 28-07-2011 09:28AM

Bench 1 - Tuesday 26/07/2011

Bench
2 x 10 - 60
1 x 10 - 80
1 x 5 - 100
1 x 5 - 110
1 x 5 - 115

Reverse Band Bench - Small Purples Double Looped
120 x 5
140 x 5
150 x 5 - Too easy, may bench against bands instead of this from next week on.

Bench to Foam
3 x 5 - 120

BB (Dead Stop) Rows
2 x 10 - 60
4 x 8 - 80

DB Front Raises
1 x 10 - 12.5's
4 x 10 - 17.5's

DB Side Bends
3 x 10 - 40

EZ Curls
3 x 12 - 35

Squat 1 - Wednesday 27/07/2011

2 x 8 - 60
3 x 5 - 100
2 x 5 - 120
1 x 5 - 140
Added Belt
2 x 5 - 160

Ab Pulldowns - 4 x 20 - Grey Band

Bench 2 this evening.

Da Za · 28-07-2011 07:57PM

CG Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
3 x 5 - 110

DB Bench
3 x 10 - 40's

DB Flys
3 x 12 - 12.5's

DB (Dead Stop) Rows
4 x 10 - 55

Seated DB Cleans
3 x 10 - 15's

DB Side Raises
3 x 10 - 12.5's

Lat Pulldown
3 x 10 - pin 7

Da Za · 02-08-2011 08:11AM

Squats
2 x 8 - 60
2 x 5 - 100
1 x 5 - 120
1 x 3 - 145
Added Belt
1 x 2 - 165
Added Wraps
3 x 2 - 190

Front Squat
2 x 5 - 60
5 x 5 - 80 - Easy, gonna gradually increase these every week

GHR - 3 x 10

Back Ext - 3 x 10 - Red Band Double looped

GHR Abs - 3 x 10 - 10 plate behind head

Alt DB Curls - 4 x 10 - 20's - I think

Hanley · 02-08-2011 08:28AM

Squats back up over 90% already?!???

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