Build up to the IPF 2012 World Classic Cup - A training Diary, entry 3

Monday 7/5/2012

Bodyweight - 99kg

Training - Bench Press Deload

Feet Up Bench press

60kg x 3

100kg x 3

140kg x 2

160kg x 1

180kg x 1

190kg x fail (marc got 190 so I had to try it, wasn't even close)

160kg x 1 (was gonna do a drop set but arsed out)

bar x 5

60kg x 5

100kg x 3

140kg x 3

160kg x 2

Belt On 

185kg x 2

185kg x 2

185kg x 2

185kg x 2

185kg x 2

185kg x 2

Lunges

60kg x 12

60kg x 12

Glute Bridges (sexy time with the barbell)

60kg x 10

80kg x 10

90kg x 10

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

bar x 5

60kg x 5

100kg x 3

140kg x 3

160kg x 2

Belt On 

185kg x 2

185kg x 2

185kg x 2

185kg x 2

185kg x 2

185kg x 2

Lunges

60kg x 12

60kg x 12

Glute Bridges (sexy time with the barbell)

60kg x 10

80kg x 10

90kg x 10

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

Lunges

60kg x 12

60kg x 12

Glute Bridges (sexy time with the barbell)

60kg x 10

80kg x 10

90kg x 10

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

60kg x 12

60kg x 12

Glute Bridges (sexy time with the barbell)

60kg x 10

80kg x 10

90kg x 10

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

Glute Bridges (sexy time with the barbell)

60kg x 10

80kg x 10

90kg x 10

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

60kg x 10

80kg x 10

90kg x 10

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

GHB Sit Ups

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

bw 3x10

Stiff Legged Deadlift 

200kg x 8

220kg x 8

Stiff Legged Deadlift 

200kg x 8

220kg x 8

200kg x 8

220kg x 8

Lat Pulldown - 3x15

Dumbbell Bicep variations.

bar x 10

60kg x 10

100kg x 3

140kg x 1 

170kg x 5 (+2 rep PB)

190kg x 1 (+5kg PB)

145kg x 12 (+2 rep PB)

Incline DB Press

42kg x 20

42kg x 12

bar x 10

60kg x 10

100kg x 3

140kg x 1 

170kg x 5 (+2 rep PB)

190kg x 1 (+5kg PB)

145kg x 12 (+2 rep PB)

Incline DB Press

42kg x 20

42kg x 12

Incline DB Press

42kg x 20

42kg x 12

42kg x 20

42kg x 12

bar x 5

60kg x 5

100kg x 3

140kg x 3

160kg x 2

Belt On

185kg x 5

185kg x 5

185kg x 5

185kg x 5

185kg x 5

185kg x 6 (was gonna rep out but by the 6th rep I decided that wasn't such a good idea)

Pretty tough workout wasn't really up for it and my back was giving off from about set 2 but I got it done so fuck it. Carbs have been really low this week which is helping with the weight loss but is also making my training very hard....

bar x 5

60kg x 5

100kg x 3

140kg x 3

160kg x 2

Belt On

185kg x 5

185kg x 5

185kg x 5

185kg x 5

185kg x 5

185kg x 6 (was gonna rep out but by the 6th rep I decided that wasn't such a good idea)

Pretty tough workout wasn't really up for it and my back was giving off from about set 2 but I got it done so fuck it. Carbs have been really low this week which is helping with the weight loss but is also making my training very hard....

Pretty tough workout wasn't really up for it and my back was giving off from about set 2 but I got it done so fuck it. Carbs have been really low this week which is helping with the weight loss but is also making my training very hard....

60kg x 3

100kg x 3

140kg x 3

170kg x 5 (band slipped out on the 5th)

190kg x 2

205kg x 1 (sloooooow)

170kg x 1 (stopped as I wanted to save some juice for deadlifts)

Deadlifts

155kg x 3

180kg x 3

210kg x 3

235kg x 6

260kg x 1

Deadlift from 2" Deficit

160kg 9 sets of 2

160kg x 5

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

60kg x 3

100kg x 3

140kg x 3

170kg x 5 (band slipped out on the 5th)

190kg x 2

205kg x 1 (sloooooow)

170kg x 1 (stopped as I wanted to save some juice for deadlifts)

Deadlifts

155kg x 3

180kg x 3

210kg x 3

235kg x 6

260kg x 1

Deadlift from 2" Deficit

160kg 9 sets of 2

160kg x 5

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

Deadlifts

155kg x 3

180kg x 3

210kg x 3

235kg x 6

260kg x 1

Deadlift from 2" Deficit

160kg 9 sets of 2

160kg x 5

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

155kg x 3

180kg x 3

210kg x 3

235kg x 6

260kg x 1

Deadlift from 2" Deficit

160kg 9 sets of 2

160kg x 5

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

Deadlift from 2" Deficit

160kg 9 sets of 2

160kg x 5

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

160kg 9 sets of 2

160kg x 5

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

Ab Roll Outs - 5x10

Machine Bicep Curl - 5x10

Machine Delt Raise - 5x10

Seated Barbell Shoulder Press - 70kg 2x10

Fin.

Nutrition - 6 egg omlete, 75g Mozarella, 800g chicken, 4-5 knobs of butter, chilli mayo.

Tuesday - 8/5/2012

Bodyweight - 98 kg

Training - Russian Masters Session 5

Back Squat

Nutrition - 1.2kg Ribs, 400g mashed carrots and potatoes, 600g Roast Chicken Joint, 250g of roast veg (onions, peppers etc)

Wednesday - 9/5/2012

BW - 99kg

Training - Back

Chest Supported Row - 5x10

Thursday - 10/5/2012

Bw - 97.3kg

Training Pressing (deload)

Close Grip Bench Press

Friday - 11/5/2012

BW - 98kg

Training - Russian Masters Session 6

Back Squat

Saturday - Bw - Was 95kg on Laura's analogue scales, I don't trust such devices so I'll guestimate 96-97kg.

Training - Deadlift

Decided to go with a new set up because the old one was a farce to put together.

Nutrition - Eat out with the Laura went to a tapas bar Cafe Andaluz on George street highly recommended.