Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Rookie: Road to rippedness and first comp

Rookie

By Rookie
in Workout journals

 Share

Recommended Posts

Rookie Senior member

Rookie

Posted
  • Author
Posted

:? Today was an alright day I guess, strength has gone up but nothing compared to my last back session- training partner and I had to spot a guy doing singles on squats a couple times- oh well, strength increasing is a good thing.

NGPD:

160x10, 160x10, 160x10, 160x10, 170x6, 170x6

T-bars:

4plx8, 4plx8, 4.5plx6, 4.5plx6

Seated rows:

66x10, 66x10, 78x8, 78x8, 84x6, 84x7- last rep including a reasonable amount of body english.

DB rows:

27.5x10, 30x10, 32.5x8, 35x8

Hammer Strength rows:

2plx8, 2plx8, 2plx8

Straight arm pulldowns:

120x10 for 3 sets

Happy to see the weight going up and form isn't too bad, only use a lot of swing to squeeze that extra rep. Starting to get a hold of stretching and squeezing the lats, DB rows are getting a lot better- I used to just use my bi's but trying to use my lats as much as possible. Upwards on onwards from here, need to focus on adequate recovery since I've been getting under 8hrs sleep some nights.

I'd have to say back is my favourite day, just like the feeling of fully pumped lats and going "heavy" on the core movements.

Rookie

Link to comment
Share on other sites
  • Replies 835
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Rookie Senior member

Rookie

Posted
  • Author
Posted

Not a bad posterior chain session:

Deadlifts:

120x5, 140x3, 170x3, 120x5

Stiff legged deads:

70x5, 90x5, 90x5 , 120x5

Reverse hacks:

2plx8, 3plx8, 3plx8- Coach said to stay at this since my form was crumbling as I was failing so couldnt go heavier (wasn't feeling it hams)

Hammy curls:

42x8 for 4 sets

All in all was a good session, back was a bit tender from heavy t-bars last night. Hammy's getting stronger which is always a good thing.

Felt alright, arms should be good and going for a feed with the powerbuilders :pfft:

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

:pfft: Good arm session today!!

Tricep Death:

60x15, 70x15, 80x9- Tricep death= Xreps no boards, Xreps 2 board, Xreps 3 board.

Overhead cable extensions:

12x15, 18x15, 24x15

Pushdowns/Bent overhead rope extensions:

100x15, 120x15, 120x15, 120x15- pushdowns

30x15, 30x15, 36x15, 36x15- tri's were burning at this point

Hammer curls:

15x12, 17.5x12, 17.5x12, 20x10, 20x10

Cable curls:

36x12, 42x12, 48x12, 48x15

1 arm cable preachers:

18x10, 18x10, 18x10, 18x10

All in all a good arm session, insane feeling in the tri's- always welcome a change with a new exercise.. felt the burn

Bi's were a bit :? we've never been able to give them a good go, well it was like that today. Still got a good pump and strength is going up. Arms seem to be responding well to the onslaught. Peak and triceps coming along nicely

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted
biceps

do some 21's with the axle bar + weight (if you need it). if you dont feel that you got problems :lol:

Haha yeah will give it crack next week. Doc and I just tend to go "heavy" but a change is always good, our training cycle now has more emphasis on tri's so I find we're a bit gassed to give the bi's a good thrashing. Definitely open to suggestions for bi training.

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

:pfft: Forgot about that....

Quads:

10x10 on leg press: 3PPS- got all reps on sets so next time weight will go up

Hack squats: 5sets of 15: Back to basics with no weight- learned to use more quad, since I was using glutes a lot before.

Leg extensions:

3 sets of 20.

Today was a short and sweet session but the 10x10 was a deadly way to start- good for growth hormone release and legs felt pumped as.

Trying to get the most out of my quads with regard to mind muscle connection with full ROM in mind. Always good to learn new things about technique and altering foot positioning to change the emphasis.

Cannot wait till next week, Chest and Back should be awesome!!

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted
good for growth hormone release and legs felt pumped as.

You been doing some research in the bro lab?

Who needs the bro lab when you have all of the expertise in the world right here on this forum. :wink:

:pfft: Exactly, plenty of knowledgeable people on here to help me out :lol:

Cannot wait till next week, Chest and Back should be awesome!!

Your shoulder mission gets underway this week bro...

Yeah coach, Arny presses seem like the way to go, not to full lockout- see how the a/c holds up this week, keen to build some delts finally.

just read your journal, good read keep up the hard work

Appreciate it, its not easy I can tell you that much.

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

:grin: AWESOME CHEST SESSION!!!!!!!!!!!!!!!!!!!!!!!

Went solo today and put into practice the work ethic I've learned form my coach.

Incline BB:

67.5x10, 67.5x10, 72.5x8, 72.5x8, 77.5x5, 77.5x5

Flat DB bench:

27.5x10, 30x10, 32.5x10, 32.5x10- we only have one 35kg DB, could've gone heavier but 37.5 would've been a huge jump.

Incline flys:

17.5x10, 20x10, 22.5x10, 25x8

Decline machine press:

25x8 for 4 sets- Felt pumped as but was exhausted from everything I did beforehand.

5sets of tricep pushdowns:

120x15

5sets of overhead rope extensions:

30x15

All in all a good session with an awesome pump- strength was good, looking forward to the week ahead of mean training!!!!!

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Today was back!!!!:

Damn was it hot!!

NGPD: 10 sets of 10/10/8/8/8/8/6/6/8/8- didn't record weights but had to go a lot lighter since I was using my arms a lot (same with seated row)

T-bars:

4plx10, 4plx10, 4.5plx8, 4.5plx8

Seated rows:

10/10/8/8/6/6- this was really hard since I had to go back to basics and get used to pulling with my lats instead of just heaving the weight from A-B.

Hammer rows:

2PPS/10 for 4 sets

SAPD:

120/10, 120/10, 130/8, 130/8

Reverse curls:

4 sets of 5kg per side

Cable curls:

4sets of 12-15

All in all it was a hard session however I feel that there is A LOT of work to be done in terms of form and don't need to worry so much about the weight for now. Stretching the lats aren't hard but actually getting the full squeeze is getting quite hard since I was adding more weight. Very lucky to have the assistance of my coach who has pointed out what needs work and will help me correct all of my flaws in that area.

GO hard

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

:pfft: Yeah, its just the Club 3 lift.

We don't do straight PLing training, heavy deads, box squats and bench are part of training for the meet but we will go into power squats and flat bench as the comp gets closer- doing singles/board presses etc

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted
Fair enough then, should have said haven't seen much instead of any haha. How many weeks until the meet? I thought the three lifts would be present during all training, why just bring them in a few weeks before the comp?

I'm wondering this also? :-s

That's a good question, may be my coach could chime in here. I asked him about powerlifting training last week and that's what he said, we'll just do singles and triples for all lifts closer to the time. I'm just a novice so can't give a straight answer since I just listen to what my coach says.

Rookie

Link to comment
Share on other sites
Dr Squat Senior member

Dr Squat

Posted
Posted

Now might be a good time for the "coach" label to be clarified. I prefer "training partner".

My philosophy is around powerbuilding as opposed to powerlifting. Therefore the Eastside Open is just an extension of our training as opposed to a major event. I tend to use these competitions as a means to evaluate strength rather than attempting to peak.

You will note that we do a lot of squatting and deadlifting as part of our posterior chain training. This transfers to power squats. Rookie will need to do a few more power squats as we build toward the big day but our focus is more about trying to strengthen the posterior chain at this stage.

The bench is a bit different again. My bench has never been bigger and I rarely flat bench. For example, I know that a big 5 rep max on incline barbell will transfer to a big flat bench. This time last year I did 150 for 5 on the incline and 200 on the bench for a single.

It is a different approach. The philosophy is about working on weak points and not sailing too close to the wind on the competition lifts. If Rookie decides to do some more powerlifting comps, I will be suggesting that he focuses more on the 3 lifts in training. But at this stage the target is getting big and strong.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...