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Post by joeldibattista on May 4, 2009 7:36:38 GMT -5
04/05/2009 - Week 18 - Day 1
Squat
20 x 4
60 x 4
105 x 4
125 x 4
Belt
135 x 3
46 Titan NXG+ briefs
160 x 3
Knee wraps
180 x 3
205 x 3 x 4 [29]
Bench Press
20 x 3
60 x 3
85 x 3
100 x 3
110 x 3
48 Titan F6
140 x 3
160 x 3 x 3 [21]
Squat
60 x 4
105 x 4
125 x 4
Belt
135 x 4 x 4 [24]
3 Board
120 x 3
140 x 3
160 x 2 x 3 [12]
DB Press
10 x 5
Conv. Deadlift
5 x 5
NL for day: 86
Training time: 225 mins
------
Grueling...
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Post by benburgess on May 4, 2009 13:17:22 GMT -5
Good squattin. Your liking them briefs then?
What weight are you using for conv SPP pulling?
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Post by joeldibattista on May 4, 2009 18:17:57 GMT -5
Good squattin. Your liking them briefs then? What weight are you using for conv SPP pulling? The equipped squats were actually the easiest part. The briefs are so much better than my last suit (that thing must've been giving me nowt), although they're pre-RS or WS, and I feel like they pull my knees in a touch. Loads of support in hole though. Looking forward to my custom suit arriving. Pulls were very light - 125kg. Felt good (doesn't everything @ 60%?) |
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Post by benburgess on May 5, 2009 13:02:22 GMT -5
I dont know about everything at 60% (i think them giant sets on the #31 are around that) but yeah, pulling your bodyweight should definately be easy you fat numpt.
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Post by joeldibattista on May 5, 2009 18:20:19 GMT -5
I'll add a bit of weight to them over these prep cycles and then see where I'm at. I did do a load of squatting and benching before and they felt good - not a bad trait come comp time?
I'm toying with doing some raw comps after Nationals, so I'd definitely go conventional then I think.
You midget care.
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Post by joeldibattista on May 5, 2009 23:03:44 GMT -5
05/05/2009 - Week 18 - Day 2
GPP
25 mins steady-state on bike
Developmental SPP Circuit
Barbell Row x 10 x 2
Military Press x 10 x 2
Pulldown x 10 x 2
Lateral Raise x 10 x 2
Rear Delts x 10 x 2
Biceps x 10 x 2
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Post by joeldibattista on May 6, 2009 18:41:42 GMT -5
06/05/2009 - Week 18 - Day 3Deadlift40 x 4 70 x 4 125 x 4 145 x 3 Belt160 x 3 Titan 46 NXG+ briefs180 x 3 205 x 3 x 3 [22] Bench Press20 x 4 60 x 4 85 x 4 100 x 4 110 x 4 x 2 117.5 x 3 x 2 125 x 2 x2 132.5 x 1 x 2 125 x 2 x 2 117.5 x 3 x 2 110 x 4 100 x 6 85 x 6 [54] Reverse Band DeadliftPurple band110 x 4 155 x 4 180 x 3 205 x 4 x 3 [19] DB Flies10 x 5 Front Squat5 x 5 NL for day: [95] Training time: 225 mins ------ Really tough to get through. Felt very drained and sore from Monday, so pulling was quite tought. Was totally gassed after the bench pyramid, then the reverse band pulls finished me off. 
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Post by erictalmant on May 8, 2009 16:30:43 GMT -5
Day 3 is almost always a long one. That is the day I eat a bit more than usual before training, sip on the sea salt/di potassium BUT add honey to it, and then eat a bit more than usual after training.
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Post by joeldibattista on May 8, 2009 23:07:50 GMT -5
08/05/09 - Week 18 - Day 5
Bench Press
20 x 4
60 x 4
1 set chains
80 x 4
95 x 4
105 x 3 x 2
120 x 3 x 3 [23]
Squat
20 x 4
60 x 4
105 x 4
125 x 4
Belt & knee wraps
150 x 4
160 x 4 x 3 [24]
2 Board
100 x 4
120 x 4
130 x 4 x 4 [24]
Triceps
10 x 5
RDL
5 x 5
Abs
10 x 3
NL for day: [71]
Training time: 210 mins
------
Felt pretty drained going into this workout, although I moved everything quite well.
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Post by joeldibattista on May 8, 2009 23:08:58 GMT -5
Day 3 is almost always a long one. That is the day I eat a bit more than usual before training, sip on the sea salt/di potassium BUT add honey to it, and then eat a bit more than usual after training. Thanks Eric. I'll look at adding those things to my workout drink. I think I'm going to start adding more calories during the week anyway as I want to lift 125+ at my Nationals.  |
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Post by joeldibattista on May 10, 2009 0:16:33 GMT -5
Day 3 is almost always a long one. That is the day I eat a bit more than usual before training, sip on the sea salt/di potassium BUT add honey to it, and then eat a bit more than usual after training. Eric, what amounts would you suggest I have during training? I'm ~123kg. I couldn't find anything on the EFS Q&A. |
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Post by joeldibattista on May 10, 2009 19:59:56 GMT -5
Number of fundemental lifts for week 18: 252
Coefficient of intensity for week 18: 0.213
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Post by joeldibattista on May 11, 2009 18:11:08 GMT -5
11/05/2009 - Week 19 - Day 1
Squat
20 x 3
60 x 3
105 x 3
125 x 3
46 NXG+ briefs & belt
160 x 3
Knee wraps
180 x 3
205 x 3
220 x 2 x 2 [19]
Bench Press
20 x 3
60 x 3
85 x 3
100 x 3
48 F6
140 x 3
160 x 3 x 3 [18]
Squat
60 x 3
105 x 3
125 x 3
Belt
135 x 3
155 x 2 x 4 [17]
3 Board
120 x 2
140 x 2
160 x 2 x 3 [10]
DB Press
10 x 5
Conv. Deadlift
5 x 5
NL for day: [64]
Training time: 220 mins
------
I felt very strong today. Smoked the equipped squats, which is a good result for me.
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Post by joeldibattista on May 13, 2009 18:21:59 GMT -5
13/05/2009 - Week 19 - Day 3
Bench Press
20 x 3
60 x 3
85 x 3
100 x 3
110 x 3
125 x 3 x 2
132.5 x 2 x 2 [19]
Deadlift
40 x 3
70 x 3
125 x 3
145 x 3
46 NXG+ briefs & belt
180 x 2
205 x 3 x 2
220 x 2 x 2 [18]
Bench Press
60 x 5
1 set chains
80 x 5
95 x 5
105 x 4 x 3 [22]
DB Flies
10 x 5
Front Squat
5 x 5
NL for day: [59]
Training time: 185 mins
------
Great session.
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Post by joeldibattista on May 16, 2009 0:58:48 GMT -5
15/05/2009 - Week 19 - Day 5
Bench Press
20 x 4
60 x 4
85 x 4
100 x 4
110 x 4
2 board
130 x 4 x 4 [28]
Squat
20 x 3
60 x 3
105 x 3
125 x 3
Belt & wraps
150 x 3
170 x 3 x 4 [21]
DB Flies
10 x 5
Triceps
10 x 5
RDL
5 x 5
NL for day: [49]
Training time: 130 mins
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End of the prepatory block. I feel so much better compared to this point in my prep for my last comp.
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Post by benburgess on May 17, 2009 3:42:14 GMT -5
whatcha doin for triceps?
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Post by joeldibattista on May 17, 2009 20:06:39 GMT -5
Pushdowns.
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Post by joeldibattista on May 17, 2009 21:00:42 GMT -5
Number of fundemental lifts for week 19: 172
Coefficient of intensity for week 19: 0.209
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Post by joeldibattista on May 18, 2009 20:44:18 GMT -5
18/05/2009 - Week 20 - Day 1
Bench Press
20 x 4
60 x 4
2 sets chains
75 x 4
90 x 3
100 x 3
110 x 3 x 4 [22]
Squat
20 x 5
60 x 5
95 x 5
115 x 5
Belt
135 x 5 x 4 [30]
Bench Press
60 x 5
85 x 5
100 x 4 x 2
110 x 4 x 4 [29]
DB Press
10 x 5
Conv. Deadlift
5 x 5
NL for day: [81]
Training time: 180 mins - was actually less than this, but we had the drug-testing folk in the gym and we had to wait around...
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Nice, easy session.
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Post by joeldibattista on May 20, 2009 18:19:25 GMT -5
20/05/2009 - Week 20 - Day 3
Deadlift
40 x 3
70 x 3
115 x 3
135 x 5 x 2
Belt
160 x 3 x 2
170 x 3 x 3 [28]
Bench Press
20 x 5
60 x 5
85 x 5
100 x 5
110 x 4
2 board
130 x 4 x 3 [26]
Pull From Blocks
115 x 3
135 x 4 x 2
Belt
160 x 3 x 2
180 x 3 x 3 [26]
DB Flies
10 x 5
Front Squat
5 x 5
NL for day: [80]
Training time: 190 mins
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