AK's Journal...

[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 wraps....

[AK]

I just noticed I quoted my self :stupid: Ha Ha

[AK]

11th of Oct Thursday Shirt session...

Bench:

3 Board: 3 @ 140

2 Board 3 @ 150

1 Board:

1 @ 160 ( ugly )

1 @ 165 ( nice

Try to go to chest:

170 don't touch

second 170 touched but got stucked @ 2 board...

2 Board ( RAW )

3 @ 130 / 135

2 @ 140

* Some of the reps looked so ugly in the shirt ... that it was a sight for sore eyes :pfft: for some reason the 165 looked good tho...

** I have to take the Old Jedi masters advice and set my self up for the lifts... OB cheers for :clubbed: -ing me into the shirt and the pointers.

[AK]

15th of October ... Benching ...

Speed bench: 4 sets of 3 @ 70 + single mini

1 Board presses (all paused):

3 @ 100 / 120 / 130

2 @ 135 :wink:

3 @ 130

Pull ups: 3 sets of 8

Face pulls 3 sets of 8

* 1 board coming up... I may test the water with my raw bench next week or so...

** Went to a cyropractor... He seemed onto it.

[AK]

18th of October SHIRT session...

Shirt on...

3 Board: 3 @ 140

2 Board: 3 @ 150

1 Board: 1 @ 160

To the chest:

1 @ 160 ( lost it forward )

1 @ 160 :wink:

Boards with shirt on:

2 Board 2 @ 160

3 Board 3 @ 170 / 175

Seated rows 4 sets of 10

Trap bar shrugs 4 sets of 10

Reverse flys 3 sets of 10

Streching

* I am very happy to get 160 with the shirt on. My bum did came off the bench a little thus would not pass in a comp but I am still wraped regardless. I do need to tidy the technical issues up but now I know i have the strenght to get some good numbers. Well ... fingers crossed :pray:

** I got a little food poisoning yesterday .... chucked up and skipped a few meals.... :toilet:

*** Old Bull!!! Cheers for the help and for :clubbed: ing me into the shirt.

[AK]

22nd of October Monday

Speed Bench: 6 sets of 3 @ 62.5 + single mini

Supine Rows: 4 sets of 10 @ BW

* Easy one...

[AK]

Monday 25th of October SHIRT session...

3 Board 3 @ 140

2 Board 3 @ 150

1 board 2 @ 160 :wink:

Full movement : 2 singles @ 160 No go

Single @ 150 and 155 good ones. Bum stayed on bench.

2 Board ( raw )....

3 @ 120 / 130

2 @ 140

Dumbbell triceps extentions 3 sets of 10 reps...

* Happy with the 155.

** I got a new PS3 ... I need to pay attention to sleep and food as they been lacking the last few days ha ha ha ....

[Mike Zero]

Hey bro,

Where'd you get your Metal Shirt from, I'm looking into buying a deadlifting suit from them, I hear nothing but good things.

Cheers.

[AK]

Hey bro,

Where'd you get your Metal Shirt from, I'm looking into buying a deadlifting suit from them, I hear nothing but good things.

Cheers.

Finland. Metal shop, online order.The 2nd time around...

Elitefts seems to have a slightly better price tho... Had shopped with them before. Great service!

[AK]

29th of Oct. Monday / Speed work....

Speed bench: 6 sets of 3 @ 65 + single mini band

1 Board ( Medium grip ): 3 @ 115 / 2 @ 115

2 board: 3 @ 115 / 2 @ 120

Behind the neck pull downs: 4 sets of 10-14

Trap bar shrugs: 3 sets of 12

Power press ups: 40 @ BW / 15 @ BW + 10 / 12 @ BW +15kg

* Working on the narrower grip showed up some (relative) triceps weakness...

30th Tuesday ... Hmmm?

Front squats: 5 @ 90 / 2 sets of 5 @ 100

GHRs: 4 sets of 10 @ BW

CORE...

1 st of NOVEMBER / Shirt session ...

3 board: 3 @ 140

2 board: 3 @ 150

1 board: 1 @ 150

CHEST:

150 yes

160 yes ( bum stayed on ) :wink:

165 yes :wink:

170 yes ( BUT my bum came OFF the bench...)

2 Board ( raw ): 5 @ 120 / 3 @ 130 / 2 @ 140

3 Board: 1 @ 150

Seated rows: 4 sets of 10-15

Blast chain rows: 2 sets of 10-12

* I am so..... so happy with the 165 :nod: feels great.

** As always, Thank you Old Bull for :clubbed: -ing me into the shirt and taking me through the shirt session.

[AK]

Dynamic BP 5 / 11 / 07 Monday

4 sets of 3 @ 70 + single mini

2 sets of 3 @ 60 + single mini

Bottom out BP ( medium grip ) 6 sets of 3 @ 90 + 15 chain

T-bar rows 5 sets of 10-14

Dumbbell shoulder presses superseted with reverse flys .... 3 sets of each

Power push ups @ BW + single mini 30/20/20

Shirt session on the 8th...

3 board 3 @ 140

2 Board 3 @ 150

1 Board 1 @ 160

Full ROM :

160 yes but sticky around 3 board

167.5 no stuck at 2 board

162.5 yes but not very nice...

Reverse grip Bench press

5 @ 60 / 80 / 90 / 100

1 @ 110

2 @ 100

Seated cable rows ( wide grip ) 5 sets of 10 reps

Light military presses...

Decline triceps extention: 5 @ 40 / 45 / 40

* Tried to play around with the shirt a bit ... realized I need more time to do in it before I try to pimp it :roll:

** Been to cyro again ... felt better straight after. Wants me to push my self on limited range so will try pin pulls and medium box squats at some stage.

*** I need to revaluate my Dynamic BP day.

**** I also need to harden up and train like I mean it :pfft:

[Mike Zero]

Benching is looking great as always. Congrats on locking out that 160!

[AK]

Benching is looking great as always. Congrats on locking out that 160!

Thank you Mike!!!

[AK]

Visited the squat rack on the 11th of november....

Front squats: 5 reps @ 90 / 100 / 110

Box squats( 15" ): 5 @ 60 / 70 / 80 / 90

Rack pulls from just below knee: 5 @ 60 / 80 / 100 / 120 / 140

Core....

* Box squats bothered my back...

Dynamic Bench press day on Monday the 12th .... Week # 1

Speed bench ( isometric ) 6 sets of 3 reps @ 50 + mini bands

Dumbbell JM presses: 10 reps @ 25 / 35 / 40 / 40 / 35 lb

Chest assisted T-bar rows... 5 sets of 10 reps

Reverse flys: 3 sets of 10 @ 10 lb

MIlitary presses 2 sets of 8 .... light stuff

[AK]

Deadlifting ... 14th / 11 / 07 WEDNESDAY

Deadlifts: 5 @ 50 / 60 / 70 / 80 / 90

GHR 3 sets of 8 @ BW

Core

* The ciroprator worked his magic on Tuesday.... impressed!

[AK]

Max effort U. body.... 15/11 Thursday

2 Boards:

3 @ 120 / 125 / 130

2 @ 135

1 @ 140

1 @ 145 NO GO!

Close grip BP:

5 @ 80 / 100

3 @ 110

2 @ 115

Seated cable rows ( wide ): 5 sets of 8-10 reps

Dumbbell cleans: 10 @ 20 / 25 / 3 sets of 10 @ 20 lb

[AK]

Squat day

Front squats:

5 @ 60 / 80 / 90 / 100

3 @ 110 / 115 / 120

Pin pull from just bellow the knee:

5 @ 60 / 80 / 100

3 @ 120 / 140 / 150

GHR:

8 @ 5kg / 7.5

2 sets of 6 @ 10 kg

Core...

* Pleased with the 120 triple on the front squat... I am surprised that I retained this much lower body strenght after not being able to train it properly for over 4 months. My previous best prior to my injury was 140 for a triple.

[AK]

19 / 11 Monday / Speed bench day

SBP 6 sets of 3 @ 57.5 + minis

BP 2 sets of 3 @ 100

1 Board 3 @ 110 / 115

T-bar rows 5 sets of 8

Jm presses: 8 @ 30 / 35 / 40 lb

[AK]

Deadlift day... Wednesday 21 st ....

Deadlifts...

5 @ 50

3 @ 70 / 80 / 100 / 120

GHR

5 sets of 8 @ BW

Core ....

* Trying to chip away at it......

[AK]

ME Bench on the 22nd

Shirt:

3 Board 3 @ 140

2 Board 3 @ 150

1 Board 2 @ 160 ( failed the third rep )

Full rom with shirt:

1 @ (160 No go...)

1 @ 160 yes but was a grinder.

1 @ 155 yes

Floor press;

3 @ 80 / 90 / 100 / 110

1 @ 115

1 @ ( 120 NO )

3 sets of 3 @ 100

Seated cable rows : 4 sets of 12 reps

Dumbell cleans 3 sets of 10 reps

* Weak on the floor presses... something to work at....

[AK]

26th of nov. Dynamic BP day...

Speed Bench: 6 sets of 3 @ 65 kg

Floor presses: 5 reps @ 60 / 80 / 90 / 2 sets @ 100

T-bar rows: 3 sets of 8

Dumbbell rows: 3 sets of 8-10

* Speed felt ok.

** Floor presses felt a bit better...

[AK]

Squat day....

Squats 3 sets of 5 @ 60

15" Box squats 5 @ 80 / 90 / 100

GHR

2 sets of 8 @ BW

2 sets of 8 @ 5kg

Core...

* Been to Cyro again... got the green light to visit the squat rack.

** Squats felt FOREIGN teritory the movement felt "weird"

I had this on my desk top for a long - long time .... found it at ELITEFTS ... helped me to stay sane...hate injuries :?

[poos_n_wees]

*Right click, save* Awesome pic!

[Mike Zero]

Squat day....

:clap:

[AK]

*Right click, save* Awesome pic!

:nod: