Do squats cure cancer?

[ApriliaRS]

13/07/10

Warmup: Rope pushdowns, seated rows, shoulder dislocations

-Seated OHP - 20x12, 40x10, 60x5, 8, 5 - Not going too heavy, shoulder a bit tight

-Standing one arm DB press - 19kgx10, 25kgx6x3 - Nice and light, not pushing anything

-BB front raise - 17x12, 22x10x3

-Db side raises - 9x10x5

-Facepulls - 36x20, 54x15, 66x10, 72x10 - Left shoulder getting sore

-Leg press calf raises - sledx20, 1px20, 2px20, 3px15, 4px15, 6px12x4

-Standing calf raise ss/ Leg press calf raise - (60x10/3px12)x3

Then did 5x10 paused seated rows to help my shoulder a bit.

Good workout, but left shoulder acting up - pretty sure it's from the high volume/frequency benching and not a lot of upper back work recently. Will remedy this.

[ApriliaRS]

Sitting here at work getting into my delts, pecs and traps with a tennis ball and my shoulders and elbows feel the best they have in about a year - no clicks or pain. Need to do this regularly! Didn't realise how tight I was accoss there

[ApriliaRS]

14/07/10

-Deadlift (sumo) - 40 Cent - many sets up to 205x2, 220x1 and 230x fail - Getting fed up with everything feeling fast and then failing, just the nature of sumo in gear I guess - Ben got these on video

So then, as usual, I switched to conventional...

-Deadlift (conv. in 40 Cent) - many sets up to a very easy 227.5 - Happy!

-Seated rows (straight bar) - 70x10, 75x10, 80x10x2

Then a heap of different lat/upper back exercises - Cheers for all the ideas Trev!

-Decline situps - BWx10, BW+10kgx8x3

Good workout, first time I've been happy with my deadlift in ages.

[ApriliaRS]

[steak]

nice work Matt...keep it coming on strong for the Nats 8)

[ApriliaRS]

nice work Matt...keep it coming on strong for the Nats 8)

Will do, only 3 weeks now - gotta focus.

15/07/10

AM

-Rope pushdowns - 4x30

-Dizenzo rows - 3x12

-Shoulder dislocations - 3x12

-Foam rolling - Back and quads - Back pretty tight

PM

-Shoulder dislocations - 3x12

-Foam rolling - Back - Loosened it up heaps, plenty of clicks

-Tennis ball into back, quads, shoulders and pecs

[ApriliaRS]

16/07/10

-Squat - 20x15, 40x10, 60x5, 100x5, 120x5, 140x5, 160x5, 185x3, 160x5 - All beltless, getting stronger :grin: Definitely had a few left on the top set

-Leg press - 120x12, 200x12, 280x8, 330x8, 4, 200x20, 10

-Leg extension - 30x20, 15, 12

-Hamstring curls - 18x12, 54x6, 48x12, 10, 30x20x2

Awesome workout. Knee took a while to warm up and weight felt heavy at first, but smoked the top set.

[steak]

Funny how those days can turn out eh...squats looking good.

[ApriliaRS]

Funny how those days can turn out eh...squats looking good.

Most days are feeling like that now haha, looking forward to a nice deload!

17/07/10

Warm-up: Rope pushdowns, shoulder dislocations, tennis ball into shoulders, pecs and triceps

-Bench - 20x20, 40x8, 60x5, 80x3x2, 100x3, 117.5x3, 110x3x3

-Incline bench - 20x10, 40x10, 60x8, 70x8x3 - Nice and light

-Incline DB flys - 30x10x5

-Rope pushdowns - 100x15, 140x8x3, 110x12

-Seated rows (light) - 30x15, 50x10x3

-Decline situps - BWx10, BW+10kg x10x3

Good workout today, got my PB bench for a fairly easy triple :cool:

[ApriliaRS]

18/07/10

-Rope pushdowns - 3x30

-Dizenzo rows - 3x12

-Shoulder dislocations - 3x12

-Foam rolling and tennis ball into back

[ApriliaRS]

19/07/10

AM

-Rope pushdowns

-Dizenzo rows

-Shoulder dislocations

-Foam rolling - Back

PM

-Bench - 20x20, 40x5, 60x5, 80x3x2, 100x3

+42 Fury - 120x3 (2-3" off), 130x1 (horrible), 140x2 (B) (very close, good strength), 130x2 (good touches, fast press)

-Squat - 20x12, 40x8, 60x5, 80x3, 100x3, 120x3, 140x2, 160x1

+40 Cent (loose suit) and wraps - 200x2 (1" high), 220x2 (1-2" high), 240x2 (1st rep bang on, second a tad high) - Nice and quick

Raw - 140x2x3

-Close grip bench + 25kg chains - 60x3, 90x3, 95x3 - Good

Awesome workout, everything starting to come together and tapering off the volume a little bit. 240x2 felt really good - weight felt light and coming up was quick and easy. Hit parallel on the first rep by the looks of the vid we got, but want to be an inch lower to be safe. 240 will be my opener.

20/07/10

-Seated OHP - 20x15, 40x5, 60x5, 70x3x2

-Standing one arm DB press - 10x10, 19x10, 25x6, 31x3 - Nice and easy

-Seated DB press ss/ BB front raise - (19x10, 17x10)x4

-Rear delt raise - 9x10, 12.5x10, 9x10x2

-Cable lateral raises - 12x10x10

-Leg press calf raise - sledx20, 1px15, 2px15, 4px15, 7px12x4

One legged - 2px11, 10, 10, 1px20

Good, quick workout.

[ApriliaRS]

20/07/10

PM

-Shoulder dislocations - 3x12

-Foam rolling - Back and Quads

-Tennis ball - Shoulder, pecs, triceps, forearms

[steak]

have you tried a golf ball for those smaller areas bro...mean!

[ApriliaRS]

have you tried a golf ball for those smaller areas bro...mean!

Have been meaning to do this!

Anyway, just been at the physio and had a rib popped back into place and my erectors loosened up a bit. Feels a lot better now - two more sessions before Nationals to get it completely fixed up.

21/07/10

-DL (conventional) - 70x5, 110x3, 140x2

+40 Cent and belt - 160x1, 180x1, 200x1x2, 220x1, 200x1x2, 200x1 - Didn't feel too great today, so did some form work (cheers Ben and Quigley). Probably because I'm still fatigued from the heavy squats on Monday and have a munted upper back...

-T Bar rows - barx10, 20x10, 40x10, 50x8x2, 60x6x3

-Pulldowns (with rope attatchment) - 10x10, 20x10, 30x10, 40x10x3

-Shrugs (hook grip) - 20x20, 60x15, 100x10, 120x6x3

-DB curls - 20x10, 40x8x2

-Ezy bar 21s - 20x21x3

Not the best workout, but still better than nothing! My body (and Ben) are really telling me it's time to drop the volume down and cut out any unnecessary extras. Plan for the next few weeks is: Friday - Bench + triceps + light core, Monday - Dead opener + low volume upper back, Wednesday - Squat opener + accessories, Friday - Bench opener, Sunday - Squats and Bench @ 50-60%, Tuesday - Squat and Bench @ 50-60%

[ApriliaRS]

23/07/10

-Bench - 20x15, 40x5, 60x5, 80x3x2, 100x3x2, 120x3, 100x3x2

+25kg chains - 60x5, 80x3, 90x3, 95x3, 100x3

-Squat - 20x12, 40x5, 60x5, 80x3, 100x3, 120x3, 140x3x3

-Rope pushdowns - 120x15x3, dropset - 100x10, 80x10, 40x20

Good workout today, and cheers to Trever for coming to train! Looking forward to post nationals when the intensity ands volume kicks back - training will be much more fun then.

Today was the last heavy bench day before nationals, and a nice PB there - last rep was horrible though :uhh:

[ApriliaRS]

Video of the other day. Have just got the camera and hadn't sorted the settings out, so excuse the terrible quality!

[ApriliaRS]

26/07/10

AM

-Rope pushdowns - 2x20

-Dizenzo rows - 2x10

-Shoulder dislocations - 3x12

-Foam rolling - Back and quads

PM

-Deadlift (conv.) - 70x5, 110x3, 140x2, 170x1

+40 Cent and Belt - 190x1, 210x1, 230x1

-T-Bar rows - 20x12, 40x10, 60x8, 80x6

-Chain pulldowns - 30x10, 40x10x3

-5 tri-sets of bicep destruction with Trevor

Good final deadlift workout, pleased with the speed of the 210 and the 230 wasn't bad (and actually a PB haha). Just need to get a bit amped up for them at comp. Opener will probably be 220.

[ApriliaRS]

27/07/10

-Rope pushdowns - 3x20

-Dizenzo rows - 3x10

-Shoulder dislocations - 3x12

-Foam rolling - Back

[ApriliaRS]

28/07/10

PM

-Sled drag - 50kg x3 lengths forward, 3 lengths back (to warm up my knees)

-Squat - 20x12, 40x5, 60x5, 80x3, 100x3, 120x3, 140x2, 160x1

+40 Cent, belt and wraps- 200x1, 220x1, 240x1

-Leg press - 20, 15, 12, 10

-Hamstring curls - 12, 10, 10, 10

-Decline sit-ups - BWx15 (paused for 3 count at bottom)

-Band abs (green) - 5sx8x3

Good workout today, squat was good but need to really drive it out of the hole to have the speed I want through to lockout. 240 feels like a good opener, felt stable under it and no trouble coming up. Depth was iffy (you be the judge!), pausing it at the bottom on video definitely looks below though, which i'm pleased with. Will make sure I sink it at the comp.

[ApriliaRS]

30/07/10

-Bench - 20x12, 40x5, 60x3, 80x3x2, 100x3x2

+42 Fury - 120x2 (1" off), 130x1 (touch, paused, easy)

+ belt - 140x1 (touch, even easier)

-Bench + 25kg chains - 60x5, 80x3x5

-Rope pushdowns - 90x10x8

Awesome workout. 140 was good, but it was the first time i've touched with the shirt jacked right down. Will open at 130 with no belt, then probably 145 with a belt for a second attempt.

[steak]

squats looking good bro..fast 8)