AK's Journal...

[AK]

13th of Sept Thursday / Speed bench

Speed bench with chains ( Chains are an extra 40 kg )

8 sets of 3 @ 45

Bench ) ( 6 @ 80 / 90 / 100

Blast chain rows 3 sets of 12 @ BW + 7.5 kg

Trap bar shrugs 3 sets of 8 @ 80

17th Sept monday / Speed bench day

Speed BP 8 sets of 3 @ 55 + 40kg chain

Bench ) ( 8 @ 90 / 95 / 100

Triceps dumbbell extentions ( elbows in ) 4 sets of 10 @ 30 lb

Pull ups 4 sets of 6 @ BW

Seated rows 3 sets of 10

Dumbell shoulder presses 3 sets of 10 ... light

* I have a nasty chesty cough... thus two speed workouts.

[AK]

20th of Sept. Thursday Max Bench / upper body assistance stuff...

Bench:

2 sets of 2-1 @ 120

3 sets of 2-1 @ 122.5

3 Board:

3 @ 130 / 135 / 140

2 @ 150 PB :wink:

Pull ups 2 sets of 10 @ BW and 1 set of 6

Trap bar shrugs:

10 @ 80

2 sets of 10 @ 100

French presses:

5 @ 40 / 45 / 47.5

* Bench went better than I tought. Especially with this cough lingering around...

** I am very happy about my 3 Board progression ...

*** Pull ups are improving. Maybe because my tree trunk legs shrunk to pins :think: ha ha ha

[Mike Zero]

3 Board:

3 @ 130 / 135 / 140

2 @ 150 PB :wink:

:shock: Christ! Your bench is going to be huuuuuuge when you get into your shirt.

[AK]

3 Board:

3 @ 130 / 135 / 140

2 @ 150 PB :wink:

:shock: Christ! Your bench is going to be huuuuuuge when you get into your shirt.

:pray: ...... I hope so. I am willing to do the hard work :wink: Cheers MZ

[AK]

Friday 21st of September / speed squats... low bodystuff...

Speed squats ( 15 inch box ) : 10 sets of 2 @ 60 + 40 kg chains

Pull troughs: 3 sets of 10 @ 90

GHR @ BW 15 / 15 / 10

Reverse hypers @ BW 15 / 15 / 10

Core: reverse crunches / Russians

* I was incredibly slow on the speed squats :?

** My posterior chain needs some SERIOUS work!

*** I will start with light gpp work and 50-100 m sprints as soon as I am confident enough that it will not hinder the recovery proces of my injury.

[poos_n_wees]

3 Board:

3 @ 130 / 135 / 140

2 @ 150 PB :wink:

NICE!

[AK]

3 Board:

3 @ 130 / 135 / 140

2 @ 150 PB :wink:

NICE!

Thanks P&W :wink:

[AK]

24th september Max effort bench / upperbody stuff

Bench press: worked up to an easy 130 ... decided to try 135 (twice) but failed.

1 Board: 3 sets of 3 @ 120

Seated rows: 4 sets of 10-12 reps

Lat pull downs: 3 sets of 10 reps

Dumbell triceps extensions ( elbows flared ) 10 @ 25lb / 30lb / 35lb

* 130 felt strong I was confident at the time I will get 135 but got crushed in the bottom. I will bring in some 1 board / bottom out BP / and may try foam presses to bring up the bottom part of my Bench. I think some extra attention to the bottom part of the lift will pay / do the trick. Find out in a few weeks... I must not forget about my lock out strenght tho.

[AK]

25th Tue. Squat day ... Low body stuff....

Box squats (15")

5 @ 60 / 80 / 100

3 @ 120 / 130 / 140

2 singles @ 150

Pin Pulls ( below knee )

3 @ 100 / 120 / 130 / 140 / 150

GHRs 3 sets of 14 @ BW

Reverse hypers

12 @ BW

2 sets of 12 @ BW + 5kg

Core

Streching

* Flame away .... :oops:

[ExpensiveUrine]

Nice 3 board at 150.

How's that injury coming along too by the way? Keep forgetting to ask.

[AK]

Nice 3 board at 150.

How's that injury coming along too by the way? Keep forgetting to ask.

Hello EU!

Thanks ... apprechiate it.

Geting better. Feel ok on box squats so will try legal depth next week...

[Mike Zero]

* Flame away .... :oops:

Where you not supposed to do lower body stuff?

[AK]

Thursday 27th of Sept...Bench

Bench press: Singles @ 115 / 117.5 / 120

1 Board:

3 @ 120

2 @ 122.5

2 Board:

3 @ 130

2 @ 137.5 PB

Blast chain rows 10 @ BW 3 sets of 10 @ BW + 7.5kg

Trap bar Shrugs: 10 @ 80/100/110

[AK]

* Flame away .... :oops:

Where you not supposed to do lower body stuff?

Good one....

[Mike Zero]

Nah.

I thought you meant by that that you weren't supposed to do lower body stuff because you aren't fully healed yet but you did it anyway or something... I dunno lol. :oops:

[AK]

Nah.

I thought you meant by that that you weren't supposed to do lower body stuff because you aren't fully healed yet but you did it anyway or something... I dunno lol. :oops:

Nah ... all good. I a taking the piss out of my self how much strenght I lost... Thus " flame away" to give me a hard time about it ... So I man up and train hard. All good ... Doing a few different things at the same time did not think your post trough. :doh: ha ha ha

[Mike Zero]

Nah.

I thought you meant by that that you weren't supposed to do lower body stuff because you aren't fully healed yet but you did it anyway or something... I dunno lol. :oops:

Nah ... all good. I a taking the piss out of my self how much strenght I lost... Thus " flame away" to give me a hard time about it ... So I man up and train hard. All good ... Doing a few different things at the same time did not think your post trough. :doh: ha ha ha

Oh right. :nod:

I'm sure it'll be back in no time.

[AK]

29th of September Saturday

Box squats ( 12+1")

5 @ 60 / 80 / 100 / 110 / 120

Good mornings 2 sets of 8 @ 60

Reverse Hypers: 10 reps @ BW / 5 / 10 / 15 kg

Core

Front squats 2 sets of 5 @ 80

* GMs were a bad idea... Back did not like it.

[AK]

Bench day... What else can I do?

Speed Bench: 6 sets of 3 reps @ 65 + a single mini

1 Board:

3 reps @ 110 / 120

2 @ 130 :wink:

3 @ 120

Cable rows 3 sets of 10

Reverse flys 3 sets of 10-15 reps worked up to 15 lb EH

Decline triceps extentions: 10 reps @ 20 / 25 / 30 lb

*My back could not handle even the 60kg GMs ....

** Depressed ... hate injuries ... Soon I be benching more than what I total in the squat and deadlift. Off to slice my wrists.... :crazy:

[Mike Zero]

Smolov for Bench to keep you preoccupied?

And my back can hardly handle 60kg GMs uninjured! :shock:

[AK]

Smolov for Bench to keep you preoccupied?

And my back can hardly handle 60kg GMs uninjured! :shock:

Right now I think I would get the best benefits from addressing specific weaknesses in my bench eg: the bottom part and starting strenght for raw and the lock out and strenght speed for shirted. Thus a volume program wont work well for me. I was looking at my old journal and I have a strenght deficit of 7.5 kg on excersises like Bottom up BP relatively to my 140 raw "time period". I think a volume program with little specific work would not address my issues. Not to say I wont do one in the future. I believe in frequency and its benefits.

Got my shirt today ... and my squat suit, knee wrap the other day but getting too fat, hope to be able to squeeze into it. ( Not the squat suit this year by the look of it :banging: ) I tried to get into my squat suit the other day but was a bit of a misssion trying to do it alone / with my girlfriend. I need a superheavy to club me into it! :clubbed: ha ha ha

Bro my seated GMs were up to 140 prior to injuries ( Now I wish I pulled conventional at the last comp.... :doh: and not trying sumo.) 60kg f@#ed my back again ...

[AK]

4th of October Bench shirt session..

52 METAL PRESSER

4 board 3 @ 130

3 board 3 @ 140

2 board singels @ 150 and 155

1 board 160

To the chest 2 singles @ 160 Did not touch.

RAW work:

2 BOARD:

3 @ 120 / 130

2 @ 140 :wink:

3 BOARD:

3 @ 150 :wink:

2 @ 155 :wink:

Pull ups @ BW 10 / 10 / 8

Seated rows 3 sets of 10-12 reps

* Good progression on the boards.

Thank you for the help Old Bull and FatBoy! glad I had you guys showing me the ropes ...

** These two talked about KFC so much during the session I had to have it for dinner. :grin:

[Mike Zero]

Sheesh, 160 off the 1 board, gotta be stoaked with that.

[AK]

Sheesh, 160 off the 1 board, gotta be stoaked with that.

Thanks MZ!

A little. Having the shirt on high-lighted some weaknesses tho... So got some work to do.

[AK]

8th of Oct Monday Bench...

Speed Bench: 6 sets of 3 @ 67.5 + single mini band

1 Board Presses:

3 @ 120

3 @ 130 :wink:

1 @ 135 :wink:

3 @ 120

Seated cable rows: 3 sets of 10-14 reps

Reverse flys: 10 @ 15 / 20 / 15 lb

Incline triceps extentions ( elbows out ): 10 @ 20 / 30 / 40 lb

*Felt a bit low on energy... but 1 board went well.

** Loving the wrist waraps....