What are you or what did you train today?

[canned tuna]

no, i am down to 85kg so press has suffered. i will have a go soon.

Fair call, my supraspinatus is having issues the last few sessions. I've been 'punching' the lockout moreso out of laziness
I'm sure this is the cause

Wouldn't a two plate press be nice one day

Sent from my D6653 using Tapatalk

 

[spartacus]

i will be happy with bodyweight press first, but yes 2 plates press is a good goal for you.

 

[canned tuna]

Bodyweight press is a great marker of strength imo (that'd be 102 for me atm )

Sent from my D6653 using Tapatalk

 

[spartacus]

wow, you have gone up. good way to go, go up, come down. zig zag diet.

i plan on staying between 84-87kg for next year to see if i can bench 130kg with pause at 85kg lean weight. the 3kg range is enough to build muscle and quickly lose excess fat.

 

[spartacus]

20 minute seated cycle 30km/hour pulse up to 146 at end

stretching for my power clean starting position

power cleans singles 50kg, 70kg, 80kg and 90kg.

 

[canned tuna]

wow, you have gone up. good way to go, go up, come down. zig zag diet.

i plan on staying between 84-87kg for next year to see if i can bench 130kg with pause at 85kg lean weight. the 3kg range is enough to build muscle and quickly lose excess fat.

Thanks, that sounds like a good idea. That'll be a good Bench too

I've been this weight for about a year. Time to go up to 105-7 for the dreaded PA class

Sent from my D6653 using Tapatalk

 

[spartacus]

what is your best PA comp total now

 

[canned tuna]

what is your best PA comp total now

I haven't joined yet.
Last comp was July 2016.... 585kg at 99, gpc but used sleeves

Considering mid year comp. Aim would be 650@ u105

 

[spartacus]

good luck with it. 650kg is a very good total.

 

[canned tuna]

good luck with it. 650kg is a very good total.

Thanks. Like you, I don't like PA at all but there's no other option if I'm trying to be remotely competitive without the special sauce

Sent from my D6653 using Tapatalk

 

[spartacus]

yes, i would like to join pa, but will probably compete in Olympic lifting in Canberra in 2017.

 

[canned tuna]

Good luck with it, sounds fun

Sent from my D6653 using Tapatalk

 

[spartacus]

yes, i would be happy getting 100kg clan and jerk in comp again.

 

[spartacus]

walk machine 3 degrees	bench press	overhead press	cable flies	10m rest	overhead tricep press
15min 6.5km/h	6x100kg	4x6/40kg (1m)	4x8/2x25kg (1m)	20x33kg

 

[spartacus]

walk machine	squats	single box squats	single leg extensions alternate	single leg curls alternate	hypers	single standing calfs
15min 6.5km/h	5x80kg	3x10e bw hands crossed	3x8e/20kg (1m)	3x8e/10kg (1m)	3x15/5kg (1m)	3x15 non-stop

 

[spartacus]

walk machine 3 degrees	medium pulldowns	machine rows	pullups	barbell curls	one arm cable curls	ergometer
15min 6.5km/h	3x8/61kg (1m)	3x8/63.5kg (1m)	3x4 (1min)	3x8/30kg (1m)	3x8/15kg (30sec)	3min 1km

 

[spartacus]

walk machine 3 degrees	overhead press	bench press	flies	cable tricep extensions	dips
15min 6.5km/h	4x6/40kg (1m)	3x8/70kg (1m)	20 reps/2x15kg	3x10/25kg (1m)	2x6

 

[simo74]

@spatacus are you following a program of sorts or do you just hit certain body parts each workout ?

 

[spartacus]

yes, sort of program.

day 1 thighs and calves
day 2 back, biceps
day 3 chest, front delts and triceps.

each session every five days.

1 in 3 sessions heavy, say with key exercises at 100% to failure or near failure; other two sessions at moderate intensity say 3x6-8 at 60-75% of maximum weight.

for example, my flat out bench press set other day at 6x100kg equates for me at around 118kg, so I train today at 70% of that today and next session before pushing heavy again following session.

 

[spartacus]

of course, I have to work in sprints with leg day but having a break at moment due to sore Achilles tendon.