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Post by joeldibattista on Aug 16, 2009 5:17:35 GMT -5
14/08/2009 - Week 32 - Day 6
Sled
20 x 100m
45 x 200m x 4
20 x 100m backwards
20 x 100m
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Post by joeldibattista on Aug 16, 2009 5:24:12 GMT -5
16/08/2009 - Week 33 - Day 1
Squat
20 x 3
60 x 3
100 x 3
120 x 3
Belt
140 x 3
46 Super Cent bottoms & knee wraps
185 x 3
210 x 3 x 4 [24]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 3
48 F6
145 x 3
165 x 3 x 3 [21]
Squat
60 x 3
100 x 3
120 x 3
Belt
140 x 4 x 3 [18]
Board Press
49 Super Katana S/S
140 x 2 - 4 board
160 x 2 - 3 board
180 x 2 - 2 board
200 x 2 - 1 board [8]
DB Flies
10 x 3
GM
5 x 3
Pulldown Abs
5 x 3
Total lifts for day: [71]
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Post by joeldibattista on Aug 17, 2009 22:13:42 GMT -5
17/08/2009 - Week 33 - Day 2
Pulldowns
10 x 3
DB Rows
10 x 3
Hammer Curls
10 x 3
Sled
20 x 100m
45 x 200m x 3
20 x 100m backwards
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Post by benburgess on Aug 18, 2009 13:28:50 GMT -5
Hey you know if you had only knocked out a few extra reps on them DB rows you could have been like the cool kids and called them KROC Rows  |
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Post by joeldibattista on Aug 18, 2009 18:21:34 GMT -5
18/08/2009 - Week 33 - Day 3
Deadlift To Knees
40 x 3
70 x 3
Add 2 chains
115 x 2
135 x 2
Belt
160 x 3
170 x 3 x 2 [13]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 3
120 x 3
130 x 2
140 x 1
130 x 2 x 2
120 x 3
115 x 4
105 x 3
90 x 3 [32]
Reverse Band Deadlift
Purple band
110 x 2
150 x 2
175 x 3 x 2
Belt
200 x 4 x 3 [20]
Pushdowns
10 x 3
Lunges
5 x 3
DB Flies
10 x 3
Pulldown Abs
7 x 3
Total lifts for day: [65]
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Pulls felt good. Benches were really tough - upper body was beat from Sunday's session.
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Post by joeldibattista on Aug 20, 2009 18:14:52 GMT -5
20/08/2009 - Week 33 - Day5
Reverse Band Bench
Purple band
60 x 3
110 x 3
130 x 3
150 x 3
170 x 3 x 2 [15]
Squat
20 x 3
60 x 3
100 x 3
120 x 3
Belt
140 x 2
Knee wraps
155 x 2
165 x 3 x 2 [16]
2 Board
110 x 2
130 x 3
140 x 4 x 3 [17]
DB Flies
10 x 3
RDL
5 x 3
CG Bench
10 x 3
Total lifts for day: [48]
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Post by joeldibattista on Aug 21, 2009 21:59:35 GMT -5
Final set of 210x3 from last Sunday:
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Post by joeldibattista on Aug 21, 2009 22:00:36 GMT -5
21/08/2009 - Week 33 - Day 6
Sled
25 x 100m
50 x 200m x 4
25 x 100m backwards
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Post by benburgess on Aug 23, 2009 13:01:02 GMT -5
Final set of 210x3 from last Sunday: Pretty nice work. what are you wearing under your suit - cycling shorts? Do you think your shins could be more vertical int hole i.e. use more post chain or is that about as far back as you can get? |
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Post by joeldibattista on Aug 23, 2009 19:15:32 GMT -5
Final set of 210x3 from last Sunday: Pretty nice work. what are you wearing under your suit - cycling shorts? Do you think your shins could be more vertical int hole i.e. use more post chain or is that about as far back as you can get? Nah they're suit slippers pulled up so I can get the suit off easily once I'm done. You're right about my shins I guess, not sure if I could sit back any further though. |
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Post by joeldibattista on Aug 23, 2009 20:53:49 GMT -5
23/08/2009 - Week 34 - Day 1
Squat
20 x 3
60 x 3
100 x 3
120 x 3
Belt
140 x 3
46 Super Cent bottoms
185 x 3
210 x 2
225 x 2 x 2 [18]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
48 F6
145 x 2
165 x 3 x 3 [17]
Squat
60 x 2
100 x 2
120 x 2
Belt
140 x 2
160 x 2 x 3 [12]
3 Board
140 x 2
175 x 2 x 3 [8]
DB Flies
10 x 3
Hypers
5 x 3
Pulldown Abs
5 x 3
Total for day: [55]
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Squat videos:-
Bench videos:-
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Not happy with the equipped squat. Set with 210 didn't feel right. First set with 225 was pretty crap. Leaning over in the hole and not deep enough. The final rep on the final set was probably the best. My lower back was a bit tight and I think it was effecting my groove and ability to stay upright in the hole. Raw squats were actually much better, quite happy with 160x2x3 raw...
Benching was great! 165x3x3 in my loos shirt was much easier than last week. Groove and set-up were right on. Boards were strong too, PB there.
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Post by joeldibattista on Aug 25, 2009 8:09:18 GMT -5
25/08/2009 - Week 34 - Day 3
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 2
130 x 2 x 2
140 x 2 x 2 [16]
Deadlift
40 x 3
70 x 3
115 x 2
135 x 2
54 King straps down & belt
175 x 3
200 x 3
215 x 2 x 2 [14]
2 Board
110 x 2
130 x 2
150 x 3 x 2 [10]
DB Flies
10 x 3
Lunges
5 x 3
Pushdowns
10 x 3
Pulldown Abs
10 x 3
Total lifts for day: [40]
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Bench felt crap, but it's the first time I've doubled 3 plates paused, and I did it twice, so hey-ho.
Deadlift was OKish. Possibly the easiest I've pulled that weight with suit bottoms.
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Post by benburgess on Aug 25, 2009 14:30:37 GMT -5
I dont know what your on about wit squat. They werent that high, didnt look ANY different to the ones you posted the other day and moved very very easily - the 225s looked as easy as the 210s to me.
Id stick your sq max up a bit in your spreadsheet i would they looked way to easy to me.
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Post by joeldibattista on Aug 25, 2009 17:47:44 GMT -5
I'll stick my squat max up in my spreadsheet when I squat more at my next comp.
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Post by joeldibattista on Aug 27, 2009 21:00:34 GMT -5
26/08/2009 - Week 34 - Day 4
Sled
25 x 100m
50 x 200m x 4
25 x 100m backwards
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Post by joeldibattista on Aug 27, 2009 21:06:03 GMT -5
27/08/2009 - Week 34 - Day 5
Squat
20 x 3
60 x 3
100 x 2
120 x 3
Belt & knee wraps
155 x 2
175 x 3 x 3 [16]
Reverse Band Bench
20 x 3
Purple band
60 x 3
1 board
100 x 2
125 x 2
145 x 3
165 x 4 x 4 [21]
DB Flies
10 x 3
RDL
4 x 3
CG Bench
10 x 3
Pulldown Abs
5 x 3
Total lifts for day: [37]
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Post by joeldibattista on Aug 27, 2009 21:07:38 GMT -5
Number of fundemental lifts for week 34: 132
Coefficient of intensity for week 34: 0.210
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 30, 2009 8:29:46 GMT -5
Hello Joel, very nice work.
I'm asking how you feel with so much reverse bench press.
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Post by joeldibattista on Aug 30, 2009 19:36:36 GMT -5
Hi Ado!
Dave has only had us add the reverse band bench for this prep cycle, so we're yet to see if it's effective or not. I feel like my bench is very strong at the moment though.
The reverse band work does seem to cause me pain where my left pec ties into the shoulder which is why I used a 1 board last week.
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Post by joeldibattista on Aug 31, 2009 18:50:49 GMT -5
31/08/2009 - Week 35 - Day 1
Squat
20 x 3
60 x 3
100 x 3
120 x 3 x 2
Belt
140 x 3
Custom Super Cent bottoms & knee wraps
185 x 3
Straps up
210 x 2 x 2
235 x 1 x 2 [21]
Bench Press
20 x 3
60 x 3
80 x 3
100 x 3
115 x 2
48 F6
145 x 2
165 x 2 x 2
185 x 1 x 2 [16]
Squat
60 x 3
110 x 3
130 x 3 x 2
Belt
150 x 3 x 4 [21]
3 Board
100 x 2
140 x 2
160 x 2
170 x 2
180 x 2 [10]
DB Flies
10 x 3
Hypers
6 x 3
Total lifts for day: [68]
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First day with straps up. It was a mixed bag. The first 235 was terrible and I let the suit pull me forward and I ended up GMing it back up. The second I kept my arch and it was very easy.
Very happy with the bench. Two easy singles with 185 in my loose shirt.
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