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Post by joeldibattista on Apr 18, 2009 5:08:05 GMT -5
18/04/2009 - Week 15 - Day 5
GPP
1.25 hours walking
Developmental SPP Circuit
Power Snatch x 10 x 2
CSR x 10 x 2
Power Clean x 10 x 2
Military Press x 10 x 2
DB Row x 10 x 2
Biceps x 10 x 2
Forearms x 10 x 2
Rear Delts x 10 x 2
Obliques x 10 x 2
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Post by joeldibattista on Apr 20, 2009 5:34:44 GMT -5
20/04/2009 - Week 16 - Day 1
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3
117.5 x 3 x 4 [21]
Squat
20 x 5
60 x 5
95 x 5
115 x 5
Belt
135 x 5 x 4 [30]
3 Board
110 x 4
130 x 4 x 2
140 x 4 x 4 [28]
DB Press
10 x 5
SLGM
5 x 4
NL for day: [75]
Training time: 105 mins
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Very easy.
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Post by joeldibattista on Apr 21, 2009 18:04:15 GMT -5
21/04/2009 - Week 16 - Day 2
GPP
25 mins HIIT on bike
Developmental SPP
Rows x 10
DB Military x 10
Pulldowns x 10
Biceps x 10
Lateral Raises x 10
Rear Delts x 10
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Post by joeldibattista on Apr 22, 2009 18:18:34 GMT -5
22/04/2009 - Week 16 - Day 3
Deadlift
60 x 5
90 x 4
125 x 3
145 x 3 x 2
Belt
160 x 3 x 2
170 x 3 x 3 [24]
Bench Press
20 x 5
60 x 5
2 sets chains
80 x 5
90 x 5
100 x 4 x 4 [26]
Reverse Band Deadlift
Purple bands
125 x 3
140 x 3
165 x 4 x 2
Belt
180 x 3 x 2
205 x 3 x 3 [26]
Triceps
8 x 5
KB Split Squat
5 x 4
NL for day: [76]
Training time: 155 mins
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Straight pulls felt good. Benching was strong too. Pulls with the reverse band were tough!
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Post by joeldibattista on Apr 24, 2009 7:29:09 GMT -5
23/04//2009 - Week 16 - Day 4
Developmental SPP
CSR x 10 x 3
Rear Delts x 10 x 3
Biceps x 10 x 3
GPP
30 mins steady-state on bike
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Post by joeldibattista on Apr 24, 2009 7:35:14 GMT -5
24/04/2009 - Week 16 - Day 5
Bench Press
20 x 4
60 x 4
85 x 4
100 x 4
110 x 3
117.5 x 3
125 x 2 x 2
132.5 x 1
125 x 2 x 2
117.5 x 3
100 x 4
85 x 4 [31]
Squat
20 x 4
70 x 4
105 x 4
125 x 3
Knee wraps
140 x 3
Belt
150 x 3
160 x 3 x 4 [25]
DB Flies
10 x 5
RDL
5 x 5
Triceps
10 x 5
NL for day: [56]
Training time: 140 mins
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Tough! Bit of a worry this session was so tough. I had a terrible night's sleep last night, so I'll wait until next week to see what happens. I should be flying through these workouts though. Benches moved slow and my upper body was quite sore. Squats were even worse and the bar felt heavy on my back, even though I only went up to 75%
Yesterday I felt very drained from the pulling on Wednesday, so I guess that combined with the poor sleep and long, stressful work day made it tough.
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Post by joeldibattista on Apr 27, 2009 18:02:14 GMT -5
Number of fundemental lifts for week 16: 214
Coefficient of intensity for week 16: 0.193
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Post by joeldibattista on Apr 27, 2009 19:29:29 GMT -5
27/04/2009 - Week 17 - Day 1
Squat
20 x 3
60 x 3
46 Titan NXG+ briefs
125 x 3
Belt
150 x 3
Knee wraps
180 x 3
205 x 2 x 4 [17]
Bench Press
20 x 3
60 x 3
85 x 3
100 x 3
48 Titan F6
140 x 3
160 x 2 x 4 [17]
Squat
60 x 3
105 x 3
125 x 3
Belt
145 x 3 x 3 [15]
3 Board
120 x 4
140 x 3
160 x 2 x 3 [13]
DB Press
10 x 5
SLGM
5 x 5
NL for day: [62]
Training tme: 175 mins
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Great session. Equipped squats and benches felt very strong. Form was decent considering I haven't been in a suit or shirt for 3 weeks.
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Post by joeldibattista on Apr 28, 2009 19:11:39 GMT -5
28/04/2009 - Week 17 - Day 2
GPP
25 mins steady-state on bike
Developmental SPP
DB Rows x 10 x 2
Military Press x 10 x 2
Pulldowns x 10 x 2
Rear Delts x 10 x 2
Biceps x 10 x 2
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Post by joeldibattista on Apr 29, 2009 18:42:02 GMT -5
29/04/2009 - Week 17 - Day 3
Deadlift With Pause BTK
40 x 4
70 x 4
125 x 4
145 x 4
Belt
160 x 4 x 3 [20]
Bench Press
20 x 3
60 x 3
2 sets chains
80 x 3
90 x 3
100 x 3 x 4 [18]
Deadlift
70 x 3
125 x 3
145 x 3
46 Titan NXG+ briefs & belt
180 x 3
190 x 3 x 4 [21]
DB Flies
10 x 2
Lunges
5 x 2
NL for day: [59]
Training time: 150 mins
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I've come down with a cold, so today was very tough. The last few sets of pulls were very taxing, decided to skip most of the GPP/SPP.
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Post by joeldibattista on May 1, 2009 8:39:52 GMT -5
01/05/2009 - Week 17 - Day 3
Squat
20 x 4
60 x 4
3 sets chains
95 x 4
115 x 4
Knee wraps & belt
140 x 3
150 x 3 x 4 [23]
Bench Press
20 x 4
60 x 4
85 x 4
100 x 4
110 x 4
117.5 x 3 x 2
125 x 2
132.5 x 1
125 x 2
117.5 x 4
110 x 5
100 x 5
85 x 5 [42]
DB Flies
10 x 5
Squat
60 x 3
105 x 3
125 x 3
Belt
145 x 3 x 2 [12]
Triceps
10 x 5
RDL
5 x 5
NL for day: [77]
Training time: 205 mins
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Really tough. Cold is quite bad, hopefully it's over by Monday...
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Post by benburgess on May 1, 2009 11:38:34 GMT -5
I missed that you were sq'ing with chains.
I can see some benefit from a stability point of view i suppose although overloading the top end doesnt seem to have much benfit for single ply.
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Post by joeldibattista on May 1, 2009 21:18:38 GMT -5
I missed that you were sq'ing with chains. I can see some benefit from a stability point of view i suppose although overloading the top end doesnt seem to have much benfit for single ply. My bench progess says otherwise. I dunno about the squat though. Thinking I might be better off just sticking with straight weight, for the first round anyway. |
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Post by benburgess on May 2, 2009 3:02:33 GMT -5
I missed that you were sq'ing with chains. I can see some benefit from a stability point of view i suppose although overloading the top end doesnt seem to have much benfit for single ply. My bench progess says otherwise. Yeah, of course. You need to overload the top end in the bench cos when the shirt gives out you can miss at lockout. You dont miss your squats at the top though... I dunno about the squat though. Thinking I might be better off just sticking with straight weight, for the first round anyway. I really dont think you need to overload the top end but i CAN see how the balance element of't chains might make you more solid and stable...I defo wouldnt be using it as the 1st round though, id even be thinking of using it as developmental SPP with less plate weight and more chain weight. That way your making the most of the stability effect. |
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Post by joeldibattista on May 2, 2009 3:27:56 GMT -5
You dont miss your squats at the top though... I did last comp.  I really dont think you need to overload the top end but i CAN see how the balance element of't chains might make you more solid and stable...I defo wouldnt be using it as the 1st round though, id even be thinking of using it as developmental SPP with less plate weight and more chain weight. That way your making the most of the stability effect. Sounds like a good idea to be fair. |
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Post by benburgess on May 2, 2009 7:56:20 GMT -5
im full of em lad  |
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Post by joeldibattista on May 2, 2009 18:32:32 GMT -5
You're definitely full of something.
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Post by benburgess on May 3, 2009 16:09:19 GMT -5
beans?
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Post by joeldibattista on May 3, 2009 19:03:40 GMT -5
Khat and pineapple juice.
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Post by joeldibattista on May 3, 2009 19:20:42 GMT -5
Number of fundemental lifts for week 17: 198
Coefficient of intensity for week 17: 0.210
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