Build up to the IPF 2012 World Classic Cup - A training Diary, entry 1

I've been fortunate enough to be slected for the GBPF squad that is going out to compete in the 2012 IPF Classic Cup.  The championships are set to take place in Stocholm, Sweden on the week of the 11th - 17th June.  I will be competing in the 93kg class.

Monday - 23rd April 2012

Bodyweight - 102kg, just came back from a 4 day trip to oban and Glasgow with the girlfriend and her family so wasn't exactly on top of my nutrition.

Training - Bench Press Heavy

Bench - Not touching chest.

70kg x 10
100kg x 3
130kg x 3
150kg x 3
167.5kg x 7 (bit disappointed with that) 

Bench Paused

180kg x 1

Bench Press paused feet up.

140kg 4x3 

140kg x 7

 

Rear delt and Back Accssory Work

Tuesday - 24th April 2012

Body weight - 100kg

Training - Russian Masters Squat Routine session 1

Back Squat

40kg x 5
100kg x 5
140kg x 3
160kg x 1
Belt On
185kg 6 sets of 2 

Dead lift Accessory work and some Abs

Wednesday - 25 th April 2012

Body Weight - 99.5kg

Training - Back Work

20 mins of cardio and Pull ups, and some machine accessory work, keeping calories real low today to try and make some headway on the bodyweight front. 

 

Thursday - 26th of April 2012

Bodyweight - 98.9kg

Incline Bench Press

40kg x10
60kg x10
100kg x2
125kg x14 (+2 rep pb)
145kg x6 

Dumbbell Press and close grip press for body-building work.

Food - 

2 protein shakes, 4 wraps, 400g chicken, 1 onion, 1 pepper, 100ml Cream, 400g strawberries

Friday - 27th of April 2012

Bodyweight - 98.5kg

Training - Russian Squat Masters Session 2 

Back Squat

bar x 10

60kg x 5

100kg x 3

140kg x 3

160kg x 2

Belt On

185kg 6 sets of 3

Pause Squat - 140kg 2 sets of 2

Superman Squats - 60kg 3 sets of 3

Saturday 28th of April 2012

Bodyweight - 98kg

Training - Deadlift

Deadlift Against Green Bands

60kg x 5

100kg x 3

140kg x 2 

Belt On

160kg x 4

160kg x 3

160kg x 3

160kg x 3

160kg x 2

Deadlift

100kg x 3

140kg x 2

180kg x 1

220kg x 1

Belt On

240kg 2 sets of 2

190kg 6 sets of 3

Abs

Cheat meal Saturday!

Sunday - Day off, catching up on lost battlefield 3 time and spending some time with the missus.

That concludes this week's update.