Friday, August 10, 2012

Countdown to Amateur National Championships: Week 8


Thursday 9th August Deadlift Focus
Deadlifts
10 reps @ 60 kgs
8 reps @ 100 kgs
6 reps @ 140 kgs
1 reps @ 180 kgs
9.5 reps @ 200 kgs PR

Rack pulls
1 rep @ 260 kgs
1 rep @ 240 kgs

Lateral pulldowns
10 reps @ 16/20
8 reps @ 20/20
8 reps @ 18/20

Pinwheelz (weight p/DB)
8 reps @ 30 kgs
10 reps @ 25 kgs
10 reps @ 25 kgs

TOOK some last minute loading advice from Joel and performed a single rep at 180 prior to my max effort set. Pretty happy with that personal record. Then I blew my back out with some rack pulls, which ordinarily would have been manageable. Not after that volume on deads though. Another stupid move.



Tuesday 7th August Press Focus
OHPress strict w/swiss bar
8 reps @ 55 kgs
8 reps @ 65 kgs
5 reps @ 75 kgs
4 reps @ 80 kgs
1 reps @ 85 kgs - maxed out when I shouldn't have. Rookie mistake.

1 arm DB press
left 3 reps @ 35 kgs
right 5 reps @ 35 kgs
left 5 reps @ 35 kgs
right 3 reps @ 35 kgs
left 6 reps @ 35 kgs
right 6 reps @ 35 kgs
left 6 reps @ 35 kgs
right 3 reps @ 35 kgs

Dips
5 reps @ BW
4 reps @ BW
5 reps @ BW - these were all literally as deep as I could go



6th August Squat Monday
Squats w/Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
3 reps @ 110 kgs
2 reps @ 130 kgs
7 reps @ 150 kgs - Max Effort, and I'm pretty sure a PR

Good mornings w/cambered bar
8 reps @ 30 kgs
8 reps @ 70 kgs
8 reps @ 110 kgs
8 reps @ 120 kgs
5 reps @ 130 kgs - all of these sets felt really deep

45 degree back raises
15 reps @ BW
10 reps @ +20 kgs KB
10 reps @ +32 kgs KB
10 reps @ +40 kgs KB

Bent over barbell rows
10 reps @ 60 kgs
10 reps @ 80 kgs
5 reps @ 100 kgs - form was shit on the first 2 sets

I HAVE not performed a bent over barbell row before, and so sucked at it till I got some instruction. Once I had myself positioned correctly I found it really taxing, and it was a good way to finish the session.



Saturday 4th August Events Training
Yoke walk
3 x 15 meters @ 205 kgs
15 meters @ 285 kgs
3 meters @ 365 kgs
Static hold: 5 seconds @ 410 kgs

Log clean-press
3 reps @ 60 kgs
5 reps @ 75 kgs
1 reps @ 90 kgs
2 reps @ 90 kgs

Static hold w/Farmers picks
10 seconds @ 140 kgs p/hand

Atlas stones
4 pickups @ 115 kgs

THE WEATHER got shit so we brought the Farmers picks indoors where there wasn't a whole lot of space, so static holds were called for. I'm really pissed off about my yoke of late. I'm getting weaker. It's almost linear.


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