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]

[TABLE="width: 431"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]bench press[/TD]
[TD]overhead press[/TD]
[TD]cable flies[/TD]
[TD]10m rest[/TD]
[TD]overhead tricep press[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]6x100kg[/TD]
[TD]4x6/40kg (1m)[/TD]
[TD="colspan: 2"]4x8/2x25kg (1m)[/TD]
[TD]20x33kg [/TD]
[/TR]
[/TABLE]

 

[spartacus]

[TABLE="width: 560"]
[TR]
[TD]walk machine [/TD]
[TD]squats[/TD]
[TD]single box squats[/TD]
[TD]single leg extensions alternate[/TD]
[TD]single leg curls alternate[/TD]
[TD]hypers[/TD]
[TD="colspan: 2"]single standing calfs[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]5x80kg[/TD]
[TD]3x10e bw hands crossed[/TD]
[TD]3x8e/20kg (1m)[/TD]
[TD]3x8e/10kg (1m)[/TD]
[TD]3x15/5kg (1m)[/TD]
[TD="colspan: 2"]3x15 non-stop[/TD]
[/TR]
[/TABLE]

 

[spartacus]

[TABLE="width: 560"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]medium pulldowns[/TD]
[TD]machine rows[/TD]
[TD]pullups[/TD]
[TD]barbell curls[/TD]
[TD="colspan: 2"]one arm cable curls[/TD]
[TD]ergometer[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]3x8/61kg (1m)[/TD]
[TD]3x8/63.5kg (1m)[/TD]
[TD]3x4 (1min)[/TD]
[TD]3x8/30kg (1m)[/TD]
[TD="colspan: 2"]3x8/15kg (30sec)[/TD]
[TD]3min 1km[/TD]
[/TR]
[/TABLE]

 

[spartacus]

[TABLE="width: 431"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]overhead press[/TD]
[TD]bench press[/TD]
[TD]flies[/TD]
[TD]cable tricep extensions[/TD]
[TD]dips[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]4x6/40kg (1m)[/TD]
[TD]3x8/70kg (1m)[/TD]
[TD]20 reps/2x15kg [/TD]
[TD]3x10/25kg (1m)[/TD]
[TD]2x6[/TD]
[/TR]
[/TABLE]

 

[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.