Training in the shed has been put on hold, until probably after the New Year. Both Steve and Tony are out of town right now, and both Christmas and New Year's are on Sunday this year, so lifting gets the back-burner.
That being the case, I went to Goodlife tonight with George for a workout. SO sore already.
10 minutes of Elliptical to Warm up.
4 Sets of Benchs( In lbs)
115 x 6
135 x 3
115 x 8
135 x 3
Shoulder Press - Empty Bar (The heaviest empty bar has ever been. Embarassing.)
Incline Benches
Empty Bar
55 x 5
55 x 5
65 x 5
Stading Overhead Press - Empty Bar, yet again. Should be ashamed.
Cable Chest Press
2 sets of 5, 15 lbs on each side
1 set of 5, 20 lbs on each side.
30 minutes Tredmill to end off.
Monday, 19 December 2011
Sunday, 4 December 2011
Sunday, Dec. 4th
Last heavy day for a couple weeks. Exams start wednesday, and are gonna take a lot of me in terms of lifting. Todays training went well though.
Squat
70 x 5
80 x 5
90 x 5
100 x 4 (LB)
107,5 x 3 (Belt)
115 x 3 (Wraps)
120 x 4
125 x 5 (PR)
Bench
50 x 5
55 x 5
70 x 5
75 x 3
80 x 3
85 x 1 (Tried to go for three, but could only get the one)
80 x 3
80 x 3
70 x 15 (Big PR)
No deads today.
Squat
70 x 5
80 x 5
90 x 5
100 x 4 (LB)
107,5 x 3 (Belt)
115 x 3 (Wraps)
120 x 4
125 x 5 (PR)
Bench
50 x 5
55 x 5
70 x 5
75 x 3
80 x 3
85 x 1 (Tried to go for three, but could only get the one)
80 x 3
80 x 3
70 x 15 (Big PR)
No deads today.
Thursday, 1 December 2011
Wednesday, Nov 30.
Last day of Movember. Thank god, so sick of all those staches.
Decent night tonight, in regards to lifting. Began the night in a little panic, as I couldn't get a video uploaded for one of my classes. Turned into a team effort, and Tom ended up converting the whole thing and getting it uploaded for me. Close call.
Benches are really going well lately. Technique is probably the best it's ever been, and the weight is moving as well. I'm really looking forward to the next time in shirt to see where that stands. Raw squats all around tonight, and they were slightly heavier than I had planned for. Aside from one set though, still not too bad.
The next couple of weeks are going to be a little hit or miss.Exams start next week, so study mode has set in for the time being. Everything else is going to have to coe in second place. Sunday's training will go ahead as normal, then next wednesday I have my first exam, so thats out.
Squat (Kgs)
70 x 5
80 x 5
90 x 5
100 x 4 (LB)
110 x 3 (Belt)
100 x 5
100 x 5
100 x 4 (Second rep, almost lost it. Wrist buckled somehow. Went and did another two, and the couldn't come up with the 5th. Weird)
Bench (Kgs)
50 x 5
55 x 5
60 x 5
70 x 5
72.5 x 5
75 x 4
80 x 3
Deads (Lbs)
135 x 5
205 x 5
225 x 3
235 x 3
Decent night tonight, in regards to lifting. Began the night in a little panic, as I couldn't get a video uploaded for one of my classes. Turned into a team effort, and Tom ended up converting the whole thing and getting it uploaded for me. Close call.
Benches are really going well lately. Technique is probably the best it's ever been, and the weight is moving as well. I'm really looking forward to the next time in shirt to see where that stands. Raw squats all around tonight, and they were slightly heavier than I had planned for. Aside from one set though, still not too bad.
The next couple of weeks are going to be a little hit or miss.Exams start next week, so study mode has set in for the time being. Everything else is going to have to coe in second place. Sunday's training will go ahead as normal, then next wednesday I have my first exam, so thats out.
Squat (Kgs)
70 x 5
80 x 5
90 x 5
100 x 4 (LB)
110 x 3 (Belt)
100 x 5
100 x 5
100 x 4 (Second rep, almost lost it. Wrist buckled somehow. Went and did another two, and the couldn't come up with the 5th. Weird)
Bench (Kgs)
50 x 5
55 x 5
60 x 5
70 x 5
72.5 x 5
75 x 4
80 x 3
Deads (Lbs)
135 x 5
205 x 5
225 x 3
235 x 3
Monday, 28 November 2011
Sunday, Nov. 27th
Had an old friend show up to train with us yesterday morning, nice to have a 5th training partner for a change. And what an excellent workout yesterday! So pleased with how things are feeling. Slowly getting used to wraps again, bu still keeping the weight fairly light. Staying on triples mostly for awhile, and then slowly increasing the weight with it. I just need to focus on making sure the bar is in a position that isn't too low, so that my wrists aren't bent back the way they seem to be lately. And Benches are feeling GREAT! Starting to be able to push heavier weight for more reps, with proper technique. That was always the problem with my bench. So hopefully now, it carries over once I'm in shirt again. Deads were light again today, just did 3 lighter sets of 8 with a pause at the bottom and fast lockout.
Gonna be getting real heavy into study over the next couple of weeks, so expecting to be pretty tired during the next few workouts. See how things pan out.
Squat (Kg's)
50 x 5
70 x 5
80 x 5
90 x 4
100 x 3 (Belt)
110 x 3 (Wraps)
120 x 3
125 x 3
Bench - Kg's (Modified Sivikon)
50 x 5
55 x 5
60 x 4
65 x 3
70 x 2
75 x 1
75 x 2
75 x 4
75 x 6
70 x 10 (Paused on the 8th)
Deads (In lbs)
135 x 8
155 x 8
155 x 8
Gonna be getting real heavy into study over the next couple of weeks, so expecting to be pretty tired during the next few workouts. See how things pan out.
Squat (Kg's)
50 x 5
70 x 5
80 x 5
90 x 4
100 x 3 (Belt)
110 x 3 (Wraps)
120 x 3
125 x 3
Bench - Kg's (Modified Sivikon)
50 x 5
55 x 5
60 x 4
65 x 3
70 x 2
75 x 1
75 x 2
75 x 4
75 x 6
70 x 10 (Paused on the 8th)
Deads (In lbs)
135 x 8
155 x 8
155 x 8
Thursday, 24 November 2011
Wednesday, Nov 23rd.
I'm actually writing a day late, which seems to be becoming the normal thing for me to do. Snow day today! I'm the only one who actually got to stay home from it, so I was left to shovel the driveway (since I don't know how to use the snow-blower yet). But with the help of a friendly neighbor, it was finished in just over an hour. Not too bad.
Last night's training went really well. Lower reps on squat in an attempt to save some strenght for deads, which semi paid off. Heavy-ish doubles. Probably going to keep increasing the weight and continuing to do doubles or triples for the next few wednesdays. Really starting to see improvement, even in deads, so I'm really hoping to continue training hard and see some big increases next competition.
Squat
60 x 5
70 x 5
80 x 5
90 x 4
100 x 3
110 x2 (Belt)
110 x 2
110 x 2
Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
70 x 5
70 x 5
70 x 5
80 x 1 (T & G)
80 x 1 (Paused)
Deads (Lbs)
135 x 5
205 x 4
225 x 3
245 x 3
265 x 3 ( This was supposed to be 275, but I misloaded my own weight)
285 Missed
I think I'm more sore now from shoveling, than from any part of last night's workout.
Last night's training went really well. Lower reps on squat in an attempt to save some strenght for deads, which semi paid off. Heavy-ish doubles. Probably going to keep increasing the weight and continuing to do doubles or triples for the next few wednesdays. Really starting to see improvement, even in deads, so I'm really hoping to continue training hard and see some big increases next competition.
Squat
60 x 5
70 x 5
80 x 5
90 x 4
100 x 3
110 x2 (Belt)
110 x 2
110 x 2
Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
70 x 5
70 x 5
70 x 5
80 x 1 (T & G)
80 x 1 (Paused)
Deads (Lbs)
135 x 5
205 x 4
225 x 3
245 x 3
265 x 3 ( This was supposed to be 275, but I misloaded my own weight)
285 Missed
I think I'm more sore now from shoveling, than from any part of last night's workout.
Monday, 21 November 2011
Sunday, Nov. 20th
Wow. Back in wraps today after a long 5 months. Never, EVER again will I take such a long break. Kept the weight pretty light, in an attempt to just get used to the wraps again, and the weight itself felt really good. Perhaps the fact that I was focused more on not crying had something to do with it. Such a wimp.
On a higher note, squats are looking and feeling good. Technique is still improving, but it's come a long way from what it was a year ago even. The real test though will be whenever I get back in suit, we'll see if I can keep form. Benches were good today as well, whole group did Sivikon for the first time in awhile. I had some minor issues with speed vs quality, but that can easily be fixed. Only two sets of deads, as I have a new "plan" to do heavy squats on Sundays with few deads, and then heavy / good deads o wednesdays, with lighter weight in the squat.
Weight in kg's
Squat
60 x 5
70 x 5
80 x 5
90 x 3
100 x 3 (Belt)
100 x 3 (Wraps...Told you we kept the weight light)
105 x 3
110 x 3
Bench (Sivikon)
50 x 5
55 x 5
60 x 4
65 x 3
70 x 2
70 x 3
70 x 4
70 x 5 (Kept the weight the same until here, where it started to get ugly)
65 x 6
60 x 7
55 x 8
50 x 10
Heading to the gym later today with George for some cardio, and whatever else he decides to throw at me. Time to get serious.
On a higher note, squats are looking and feeling good. Technique is still improving, but it's come a long way from what it was a year ago even. The real test though will be whenever I get back in suit, we'll see if I can keep form. Benches were good today as well, whole group did Sivikon for the first time in awhile. I had some minor issues with speed vs quality, but that can easily be fixed. Only two sets of deads, as I have a new "plan" to do heavy squats on Sundays with few deads, and then heavy / good deads o wednesdays, with lighter weight in the squat.
Weight in kg's
Squat
60 x 5
70 x 5
80 x 5
90 x 3
100 x 3 (Belt)
100 x 3 (Wraps...Told you we kept the weight light)
105 x 3
110 x 3
Bench (Sivikon)
50 x 5
55 x 5
60 x 4
65 x 3
70 x 2
70 x 3
70 x 4
70 x 5 (Kept the weight the same until here, where it started to get ugly)
65 x 6
60 x 7
55 x 8
50 x 10
Heading to the gym later today with George for some cardio, and whatever else he decides to throw at me. Time to get serious.
Thursday, 17 November 2011
Wed. Nov 16th
Back in the shed tonight after a rest day we took on Sunday. Squats were kind of wobbly, but a couple of small PR's for reps. Instead of doing heavier triples like I've been doing for awhile now, I decided to go back and see what I could do with a little lighter weight. I'll be putting wraps on again Sunday, and I"m very interested to see where that takes me. I've been training Raw now for quite some time, so I hope to see an improvement in strength once wraps are back.
Squats and Bench in Kg's, Deads in lbs.
Squat
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
107.5 x 3 (Belt)
100 x 6 x 2
Bench
50 x 5
60 x 5
65 x 5
70 x 3
75 x 3
70 x 3 x 2 (Went back to 70 to try to keep my butt on the bench)
Deads
135 x 6
185 x 5
205 x 5
225 x 3
235 x 2
Stay tuned for a special treat on Sunday, when I go back in wraps for the first time for a LONG time.
Squats and Bench in Kg's, Deads in lbs.
Squat
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
107.5 x 3 (Belt)
100 x 6 x 2
Bench
50 x 5
60 x 5
65 x 5
70 x 3
75 x 3
70 x 3 x 2 (Went back to 70 to try to keep my butt on the bench)
Deads
135 x 6
185 x 5
205 x 5
225 x 3
235 x 2
Stay tuned for a special treat on Sunday, when I go back in wraps for the first time for a LONG time.
Monday, 14 November 2011
Rare Occurance
Classic Nationals was held at the Delta here in St. John's on Saturday. Tony was the only one of our crew who lifted, but due to the rack being disassembled, we didn't train Sunday morning. First time in a LONG time we didn't, and I gotta say, it was very nice to sleep in on a Sunday.
Meet went really smooth on Saturday, and although we only had about 14 lifters total, there were some excellent numbers from everyone. Definately not bad for the first time around. Hopefully next year there will be even more lifters who give it a shot.
Meet went really smooth on Saturday, and although we only had about 14 lifters total, there were some excellent numbers from everyone. Definately not bad for the first time around. Hopefully next year there will be even more lifters who give it a shot.
Thursday, 10 November 2011
Wednesday, Nov 9th
"Even on my weakest days, I get a little bit stronger". Nothing to do with this weeks training, but it happens to be lyrics of the song I'm listening to, and it fits. Awesome.
Exciting news to share today... I Actually went to the gym this week OUTSIDE of the shed. Went to the fieldhouse Monday with George, and realized how badly I need to get back into shape.Only girl in the fishbowl, and I was so nervous. Felt like a little kid going to school for the first time. I whined, and complained the whole time, but the sooking didn't help much. Anyway, that workout was as follows:
3 sets of light squats -> 145 x 5, 165 x 5, 185, x 5
3 sets of deads -> 145 x 5, 200 x 3, 225 x 3
Cleans -> just learning how to do them, 10 pounds on each side.
Calf raises
Abs
Bike -> 3 min warm up, 5 minutes of 30 second cycles.
Moving on to wednesday nights training. Myself, Steve, Tony, and new dad Tom Kean was back with us. Toes were cramping like crazy tonight, definately need to start drinking more water again. Other than that, good workout. PR triple in the squat, and benches were where they should be, unlike sundays workout. All weight in Kg's
Squat
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 5 (Belt)
107.5 x 3
115 x 3 (PR)
Bench
50 x 5
55 x 5
60 x 5
Drop back to 50 x 12
60 x 10
65 x 8
70 x 1 (Paused)
75 x 1 (Paused)
Deads
135 x 8
185 x 5
205 x 5
225 x 3 (Belt)
Saturday coming, Raw nationals will be held at the delta here in St. John's, so that's where I'll be spending my day. And we're also taking Sunday off from taining. Sleeping In. Yaaaaa!
Exciting news to share today... I Actually went to the gym this week OUTSIDE of the shed. Went to the fieldhouse Monday with George, and realized how badly I need to get back into shape.Only girl in the fishbowl, and I was so nervous. Felt like a little kid going to school for the first time. I whined, and complained the whole time, but the sooking didn't help much. Anyway, that workout was as follows:
3 sets of light squats -> 145 x 5, 165 x 5, 185, x 5
3 sets of deads -> 145 x 5, 200 x 3, 225 x 3
Cleans -> just learning how to do them, 10 pounds on each side.
Calf raises
Abs
Bike -> 3 min warm up, 5 minutes of 30 second cycles.
Moving on to wednesday nights training. Myself, Steve, Tony, and new dad Tom Kean was back with us. Toes were cramping like crazy tonight, definately need to start drinking more water again. Other than that, good workout. PR triple in the squat, and benches were where they should be, unlike sundays workout. All weight in Kg's
Squat
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 5 (Belt)
107.5 x 3
115 x 3 (PR)
Bench
50 x 5
55 x 5
60 x 5
Drop back to 50 x 12
60 x 10
65 x 8
70 x 1 (Paused)
75 x 1 (Paused)
Deads
135 x 8
185 x 5
205 x 5
225 x 3 (Belt)
Saturday coming, Raw nationals will be held at the delta here in St. John's, so that's where I'll be spending my day. And we're also taking Sunday off from taining. Sleeping In. Yaaaaa!
Sunday, 6 November 2011
Sunday, Nov 6th
Well well, had an extra hour to sleep in this morning since the clocks went back last night. I must say, it feels so nice getting just a little bit of extra sleep.
Trained with Steve and Tony this morning. Tom was otherwise occupied, as his handsome little baby boy came into the world yesterday afternoon:) Tony as nursing a foot injury this morning, and Steve was feeling great due to an alcohol free weekend, and I was just...well..all over the place.
All weight in Kg's.
Squat
50 x 5
70 x 5
80 x 5
90 x 5
100x 2
80 x 8
80 x 5 (Paused)
Bench - Benches felt really heavy today, and technique was just horrible for the first time in awhile.
50 x 5
55 x 5
60 x 5
65 x 5
60 x 6
50 x 6 (Paused, then speed)
50 x 10
No deads today.
Trained with Steve and Tony this morning. Tom was otherwise occupied, as his handsome little baby boy came into the world yesterday afternoon:) Tony as nursing a foot injury this morning, and Steve was feeling great due to an alcohol free weekend, and I was just...well..all over the place.
All weight in Kg's.
Squat
50 x 5
70 x 5
80 x 5
90 x 5
100x 2
80 x 8
80 x 5 (Paused)
Bench - Benches felt really heavy today, and technique was just horrible for the first time in awhile.
50 x 5
55 x 5
60 x 5
65 x 5
60 x 6
50 x 6 (Paused, then speed)
50 x 10
No deads today.
Thursday, 3 November 2011
Wednesday, Nov 2
Trained with Steve and Tony tonight. Overall, a pretty easy workout, but hard work.
Squat
50 x 5
60 x 5
70 x 5
80 x 5
100 x 3 (Belt)
105 x 3
107.5 x 3
Benches - Board work tonight
50 x 5
55 x 5
60 x 5
70 x 5 ( Speed reps to 1 board from here)
80 x 5
90 x 5
Dead (switch to lbs)
135 x 8
155 x 8
185 x 8
195 x 6
205 x 6
225 x 4
Definately starting to see some improvement with the deads especially. Need to stop being so lazy with it, and get those numbers moving.
Squat
50 x 5
60 x 5
70 x 5
80 x 5
100 x 3 (Belt)
105 x 3
107.5 x 3
Benches - Board work tonight
50 x 5
55 x 5
60 x 5
70 x 5 ( Speed reps to 1 board from here)
80 x 5
90 x 5
Dead (switch to lbs)
135 x 8
155 x 8
185 x 8
195 x 6
205 x 6
225 x 4
Definately starting to see some improvement with the deads especially. Need to stop being so lazy with it, and get those numbers moving.
Sunday, 30 October 2011
Oct. 30th - Halloween Training
Cool 10 degrees in the shed this morning. This mornings training wasn't as intense as it should have been, due to some "consequences" from last nights Halloween celebrations. However, I was present, and did alright, given the circumstances. Nummbers (in kg's) as follows:
Squat
50 x 5
70 x 5
80 x 5
90 x 2
95 x 2
100 x 2
90 x 2
Bench
50 x 5
55 x 5
60 x 5
55 x 12
60 x 10
65 x 8
65 x 10
60 x 12
No deads today. I'll pay for that on Wednesday I'm sure.
Squat
50 x 5
70 x 5
80 x 5
90 x 2
95 x 2
100 x 2
90 x 2
Bench
50 x 5
55 x 5
60 x 5
55 x 12
60 x 10
65 x 8
65 x 10
60 x 12
No deads today. I'll pay for that on Wednesday I'm sure.
Wednesday, 26 October 2011
Oct. 26th Training - Moving Up
Trained with none other than Steve, Tom, and Tony. The wood stove was lit tonight for one of the first times since last winter, and will probably have to continue being lit from here on out.
For my own training, this may be the most consistent I've been for a long time. Training seems to be going very well, and I'm finally seeing improvement.
Just for Miller - no more GTFAD! Too bad you havn't been able to witness.
Tonights training (all weight in kg's):
Squat
60 x 5
70 x 5
90 x 5 (Put on more weight than intended, but succeeded. Also put on belt)
100 x 5 (PR for 5)
107x3
112.5 x 3 (Also PR for 3)
Motionless, 70 x 8
Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
Attempted- 85 x 1 Succeeded two weeks ago, but tonight it barely budged.
Deadlifts (Finally putting some real effort into it)
Here, weight changes to pounds, because I'm SO far behind the boys that I get to pull on my very own bar.
Hoovered above the floor
135 x 8
155 x 8
165 x 8
Switch to double over hand, wide grip
135x5, re-grip, 135 x 2, re-grip, 135x2
135 x 5
Weight is still low for deads, but right now technique is still more important. Squats and bench are improving, and hopefully deads begin to go up as well.
One last thing... we used a different bar tonight, right boys?
For my own training, this may be the most consistent I've been for a long time. Training seems to be going very well, and I'm finally seeing improvement.
Just for Miller - no more GTFAD! Too bad you havn't been able to witness.
Tonights training (all weight in kg's):
Squat
60 x 5
70 x 5
90 x 5 (Put on more weight than intended, but succeeded. Also put on belt)
100 x 5 (PR for 5)
107x3
112.5 x 3 (Also PR for 3)
Motionless, 70 x 8
Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
Attempted- 85 x 1 Succeeded two weeks ago, but tonight it barely budged.
Deadlifts (Finally putting some real effort into it)
Here, weight changes to pounds, because I'm SO far behind the boys that I get to pull on my very own bar.
Hoovered above the floor
135 x 8
155 x 8
165 x 8
Switch to double over hand, wide grip
135x5, re-grip, 135 x 2, re-grip, 135x2
135 x 5
Weight is still low for deads, but right now technique is still more important. Squats and bench are improving, and hopefully deads begin to go up as well.
One last thing... we used a different bar tonight, right boys?
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