Build up to the IPF 2012 World Classic Cup - A training Diary, entry 2

Monday 30/4/2012

Body Weight - 99.9kg

Training - Bench Press

Bench Press

bar x 20
75kg x 5
92kg x 5
112kg x 3
137kg x 5
157kg x 3
177kg x 4
185kg x 1 (paused)

Feet Up Paused Bench Press

150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 5

Dumbbell Shoulder Press

30kg x 10
30kg x 10
30kg x 16

Rear Delt Raise

20kg 3x10

Lat Pulldown - 5x10

Tuesday 1/5/2012

Bodyweight - 99 kg

Training - Russian Squat Masters Session 3

Back Squat

bar x 10
60kg x 5
100kg x 3
140kg x 3
160kg x 2
Belt On
185kg x 2 (video)
185kg x 2
185kg x 2
185kg x 2
185kg x 2
185kg x 2 (video)

Reverse Grip Alt Dead

140kg x 2
180kg x 1 (stopped these here really felt them torquing my back)

Stiff Legged Deadlift

180kg x 10
180kg x 10
180kg x 10

Ab Roll out 3x10
Barbell Lunges - 60kg 2x10

Food - 650g Gammon Roast, 250g of Peas + Bacon, Carrot and Turnip Mash

Wednesday 2/5/2012

BW - 98.5kg

Training - Back and Cardio

Incline treadmill walk - 20mins @ 110-120 HR

Lat pulldown - 5x10
Seated row - 5x10
Machine curl - 5x10
Straight arm puldlown - 5x10

Thursday 3/5/2012

Training - Chest

Incline bench

bar x 10
60kg x 10
100kg x 3
130kg x 8 (felt like shit)
130kg x 10 (took my thumb back over felt a lot better)
160kg x 2 (+1 rep PB spotted third)
120kg x 12

Dumbbell Bench Press

60kg x 8
42kg x 16
42kg x 5

Lateral Raise Machine - 4x10
Chest Fly - 2x15

Friday - 4/5/2012 (6 weeks out from Classic)

BW - 98kg

Training - Russian Masters Session 4

Back Squat bar x 10 60kg 2x5 100kg 2x2 140kg x 3 160kg x 2 Belt On 185kg x 4 185kg x 4 185kg x 4 (video) 185kg x 4 185kg x 4 185kg x 4 (video) 215kg x 1 (bit high but I just wanted a bit of weight on my back) Front Squat 100kg x 5 100kg x 5 100kg x 5

Food - 400g Chicken, 150ml Cream, 50g butter, Thai Green paste and 6 popadoms.

Saturday - 5/5/2012

Training - Deadlifts 

Deadlift against greens bands

60kg x 5
110kg x 3
140kg x 2
Belt On
170kg x 3 (strap snapped on third)
170kg x 2
170kg x 1
180kg x 1
150kg x 1 (back completly spend)

Deadlift

100kg x 5
150kg x 1
170kg x 5
195kg x 5
220kg x 7
250kg x 1

Deficit Deadlifts (3")

140KG 10 sets of 2

Ab Wheel - 5x10
Curls and some upper back machines

Notes - Not a bad weeks training everything felt decent enough but I'm still hanging around the 98-99kg Mark as far as bodyweight goes, I need to be more aggressive with my diet and make it to with in 1-2kg of competition weight (93kg) so I can get some weeks training in and normalise at that weight so I don't suffer performance wise.