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Post by joeldibattista on Apr 7, 2009 22:20:03 GMT -5
I'm a 125kg class IPF lifter.
Best lifts are 250/190/250 & 195 in a bench only comp.
This log will detail the build up to my Nationals in July - or a skills test around that time if I don't go.
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Post by joeldibattista on Apr 7, 2009 22:24:30 GMT -5
06/04/09 - Week 14 - Day 1
GPP
1.5 hours walking
07/04/09 - Week 14 - Day 2
GPP
25 mins HIIT on bike
Developmental SPP Circuit
DB Rows x 10
Pulldowns x 10
DB Military x 10
DB Press x 10
Rear Delts x 10
Biceps x 10
Forearms x 10
Obliques x 10
Calves x 10
I only did 1 circuit. I'll build this up as time goes on and I get fitter. The bike and then the circuit really took it out of me - I'm quite unfit.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Apr 8, 2009 0:27:10 GMT -5
you training tonight??
If you don't go to the nationals the Don will shave you!
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Post by joeldibattista on Apr 8, 2009 0:59:09 GMT -5
I'm going to see Steve Coogan live tonight mate. I'll be in on Thursday and Saturday. Getting keen to get back under a bar next Monday! The Don scares me.  |
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Post by Phillip Wylie on Apr 8, 2009 10:11:04 GMT -5
Do you compete raw, Joel? Nice work on the developmental SPP.
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Post by benburgess on Apr 8, 2009 15:05:35 GMT -5
Do you compete raw, Joel? HAHA! Booyah! Nice one Phil! Bagpipe --- I'm going to the kitchen to cook all the food. That GPP will do you good BTW. |
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Post by joeldibattista on Apr 8, 2009 18:27:49 GMT -5
Do you compete raw, Joel? Nice work on the developmental SPP. Haha, no not quite. Single-ply IPF affiliate. |
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Post by joeldibattista on Apr 8, 2009 18:29:20 GMT -5
Bagpipe --- I'm going to the kitchen to cook all the food. That GPP will do you good BTW. Yeah I know Benito. I thought if I log it, it'll force me to keep it up. My lack of GPP hurt me at that last comp innit. |
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Post by joeldibattista on Apr 9, 2009 20:24:08 GMT -5
09/04/09 - Week 14 - Day 3
SPP
Military Press x 10 x 3
Barbell Rows x 10 x 3
Barbell Curls x 10 x 3
CG Bench x 10 x 3
Rear Delts x 10 x 3
DB Flies x 10 x 3
Scap Retractions x 10
Obliques x 10
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Post by joeldibattista on Apr 11, 2009 1:18:52 GMT -5
11/04/09 - Week 14 - Day 4
GPP
25 mins HIIT on recumbent bike
Developmental SPP Circuit
DB Rows x 10
Pulldowns x 10
Military Press x 10
Rear Delts x 10
DB Press x 10
Biceps x 10
Triceps x 10
Forearms x 10
Obliques x 10
For a total of 2 circuits.
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Post by benburgess on Apr 11, 2009 10:01:01 GMT -5
Careful with this dogg, you're doing a lot of volume there, and the HIIT is taxing.
When i were doin that much i got jacked and stronger but it didnt last long before i overtrained.
Keep it super light,
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Post by joeldibattista on Apr 11, 2009 20:18:59 GMT -5
The circuits are really light. We're talking 40kg military presses etc.
HIIT isn't very taxing yet as I'm so out of shape. I hear you about keeping it sensible once the training starts back though.
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Post by joeldibattista on Apr 13, 2009 4:35:00 GMT -5
13/04/2009 - Week 15 - Day 1
Bench Press
20 x 5
60 x 5
80 x 5
95 x 4 x 2
110 x 3 x 3 [22]
Squat
20 x 5
60 x 5
95 x 5
115 x 4 x 2
Belt
135 x 3 x 3 [22]
3 Board
110 x 3
130 x 3
150 x 2 x 3 [12]
DB Press
10 x 3
SLGM
5 x 3
NL for day: [56]
Training time: 127 mins
First session back. Everything was easy obviously, but I feel detrained in terms of the efficiency of the movement. Amazing how much you can loose in just a week.
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Post by benburgess on Apr 13, 2009 5:44:23 GMT -5
The circuits are really light. We're talking 40kg military presses etc. HIIT isn't very taxing yet as I'm so out of shape. I hear you about keeping it sensible once the training starts back though. HONEST i think 40kg is a lot for that purpose. I were using ONE red band for circuits then HIIT stuff after and it killed me to death in no time and my conditioning is generally better then yours. Dont use a sledgehammer to crack a walnut thats all im saying. |
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Post by joeldibattista on Apr 13, 2009 17:41:35 GMT -5
The circuits are really light. We're talking 40kg military presses etc. HIIT isn't very taxing yet as I'm so out of shape. I hear you about keeping it sensible once the training starts back though. HONEST i think 40kg is a lot for that purpose. I were using ONE red band for circuits then HIIT stuff after and it killed me to death in no time and my conditioning is generally better then yours. Dont use a sledgehammer to crack a walnut thats all im saying. Aye, I'll probably need to learn the hard way though innit.  |
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Post by joeldibattista on Apr 14, 2009 7:22:33 GMT -5
14/04/2009 - Week 15 - Day 2
GPP
25 mins steady-state on recumbant bike
Developmental SPP
Pulldowns x 10 x 3
Military Press x 10 x 3
Biceps x 10 x 2
Rear Delts x 10 x 2
Stretching
5 mins
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Post by benburgess on Apr 14, 2009 14:15:19 GMT -5
You not at work at the moment?
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Post by joeldibattista on Apr 14, 2009 18:11:12 GMT -5
Yeah, only had Monday off.
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Post by joeldibattista on Apr 15, 2009 6:26:53 GMT -5
15/04/2009 - Week 15 - Day 3
Deadlift
40 x 5
70 x 5
115 x 5
135 x 4 x 2
Belt
160 x 3 x 3 [22]
Bench Press
20 x 5
60 x 5
2 sets chains
70 x 5
85 x 4 x 2
92.5 x 4 x 3 [25]
Lunges
5 x 3
Pushups
8 x 3
Abs
8 x 3
NL for day: [47]
Training time: 110 mins
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Post by joeldibattista on Apr 17, 2009 11:24:22 GMT -5
17/04/2009 - Week 15 - Day 4
Bench Press
20 x 5
60 x 5
80 x 5
95 x 4 x 2
110 x 3 x 3 [22]
DB Flies
10 x 3
Squat
20 x 5
60 x 5
3 sets chains
85 x 5
105 x 4 x 2
Belt
125 x 3 x 3 [22]
Triceps
8 x 3
RDL
5 x 3
NL for day: [44]
Training time: 105 mins
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Total NL for week: [135]
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Looking forward to getting back into it properly next week...
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