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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 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 17, 2009 21:24:13 GMT -5
Yep, the intensity goes up by 2% (much more than it sounds ), keep the same maxes unless you've tested them for sure.
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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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Post by joeldibattista on Apr 16, 2009 22:40:25 GMT -5
I am using Sheiko 28 at the moment. I was thinking of using sheiko 38 starting in at 9weeks out and then switch to the 5 week comp phase running up to the meet. Hi there. I've not heard of #28. I'd be interested to see it, could you post it up or email it to me please? joel_dibattista@hotmail.com Thanks,
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Post by joeldibattista on Apr 16, 2009 17:54:17 GMT -5
I have done 29 and finishing 37 right now and plan on moving to 30 next. I like that it goes to 90% on some of the days for the lifts. That's pretty much what I did. I would be wary depending on your rating and how many Sheiko cycles you've ran - it killed me dead.
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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 14, 2009 18:11:12 GMT -5
Yeah, only had Monday off.
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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 joeldibattista on Apr 14, 2009 6:33:38 GMT -5
Feel the burn.
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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 13, 2009 17:37:19 GMT -5
Ado, that's how I wraps my knees. I've not tried the method that Olech uses, but I think it would be tough for the bigger guys to get enough coverage with that style.
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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 joeldibattista on Apr 12, 2009 21:08:40 GMT -5
Yeah it doesn't look like his coach it doing them too tight does it? That was his last warmup I believe.
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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 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 joeldibattista on Apr 10, 2009 19:44:44 GMT -5
Olech getting wrapped:-
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Post by joeldibattista on Apr 9, 2009 21:59:10 GMT -5
joel, i like your organization of squat training. How about time (lengh of workout??) The days when I am squatting and benching in equipment are around 3.5 hours. They're too long for my liking and due to several reasons;- - Obvioulsy the equipement takes more time. Wrapping your knees for 6 sets is quite taxing, so is spending 15 mins getting your suit off etc. - Training with a team, so there is lots of chatting, spotting etc. - My GPP is TERRIBLE, so I need a lot of rest between sets. Have you found workout length to be a factor in building strength?
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Post by joeldibattista on Apr 9, 2009 21:54:37 GMT -5
Joel: You see-more is not always better As with most people, I guess I had to learn the hard way. Looking back, I even though I had a really bad comp, I'm a relative newcomer to lifting, and I learnt a lot.
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Post by joeldibattista on Apr 9, 2009 20:28:33 GMT -5
Interesting that you get that much out of just wraps. Which ones do you use? APT Stangulators. I think I wrap them quite tight. I use the 'Sub X' method. I've been told the new Titan wraps are great, so I'm keen to try them out.
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