Zander's Training Journal

[coolcolj]

Yes. 88lb barbell on my back, one leg on a bench.

use dumbells dude

 

[Zander1983]

Although I didn't have balance problems and was doing it in the cage with safety bars, it still could've been nasty DBs next time, without a doubt!

 

[Zander1983]

Tuesday 27 May: Upper Body - Vertical Push/Pull

OHP
110 x 8 x 3 sets
116 x 6 x 3 sets

Pullups (supinated, medium width grip)
BW x 8 x 3 sets
BW x 6 x 3 sets

Rack Deads
265 x 8 x 3 sets
270 x 6 x 3 sets

I felt really weak today. While I did have two meals, plenty of water, and a couple of cups of coffee in my tank, working out in the morning isn't great for me...

I'm going to give myself a big sleep-in. Thankfully classes end tomorrow and I can be lazy around the house under the guise of preparing for exams

On a positive note, I weighed in at 174 pounds first thing this morning and I don't have an indoor soccer game for at least 3 weeks.

 

[Zander1983]

Hip dominant lower body workout coming up in about 30 minutes time. In reference to last week's (http://boards.elitefitness.com/forum/showthread.php?postid=2535604#post2535604), I'll be dropping the hang cleans. 3 x 8 and 3 x 6 is the rep scheme for this week of the training block, and I don't think it is necessary to add another movement to this workout. Similarly, I might ditch the front squats in my quad dominant lower body workout...

Adjustments after five workouts make it look like this for the next three weeks...

Week 2: 3 x 8, 3 x 6
Week 3: 7/5/3/7/5/3
Week 4: 2 x 6, 2 x 3

Upper A
OHP
Pullups
Rack Deadlift
Rotator work

Lower A
SLD
Good Mornings
Abdominal work

Upper B
Bench Press
Close-grip Bench Press
Barbell Rows
Grip work

Lower B
Squats
Bulgarian Squats (otherwise known as split or 1-leg squats)
Ad/Abductor work

 

[Zander1983]

Wednesday 28 May: Lower Body - Hip Dominant

SLD
220 x 8 x 3 sets
231 x 6 x 3 sets

Good Mornings
88 x 8 x 3 sets
99 x 6 x 3 sets

Hanging Knee Raise
BW x 10 x 3 sets

I really don't like "high" reps. Any more than 5 for big lifts and I'm not enjoying myself. I will be interested in the results after this monthly block...

I think my stiffy's are quite high in relation to other lifts? Might have something to do with my hammies being hammered by soccer.... I have a feeling that my deadlift is going to really shoot up next time I test it. It was 355 last time. I would LOVE to nail 405, but I think 375 could be the more likely number...

Again, form was my primary concern with GMs. Third time I've ever done them, afterall...

 

[Zander1983]

Friday 30th May: Upper Body - Horizontal Push/Pull

Barbell Rows
132 x 8 x 3 sets
148.5 x 6 x 3 sets

Bench Press
198 x 8 x 3 sets
209 x 6 x 3 sets

Close-grip Bench Press
176 x 8 x 3 sets
187 x 6 x 3 sets

I'm happy with that

 

[Zander1983]

Saturday 31 May: Lower Body - Quad Dominant

Squats (just outside shoulder width, ATF)
187 x 8 x 3 sets
209 x 6 x 2 sets
176 x 6 x 1 set

Bulgarian Squats
BW x 8/leg x 3 sets
22lb DBs x 8/leg x 3 sets

Concentrated on form today, especially with the Bulgarian Squats, thanks to tips from IronLion

The 176 x 6 set of squats was in response to a terrible second set with 209 where I was all over the place.

My core is fried... Two days off in a row coming up. I can't even remember the last time I've had two off days!

 

[Zander1983]

Wahey!

177lbs this morning.

 

[Zander1983]

With the help of a technology-savy brother, I discovered my digital camera takes video afterall! I'll be getting him to take a few clips of my workout today

 

[NWinters]

good job man, you'll be at 200lbs in no time!!!!!