Build up to the IPF 2012 World Classic Cup - A training Diary, entry 4

Monday 14/5/2012

Bodyweight - 99kg

Training - Bench Press

Bench Press (all reps paused)

60kg x 5
100kg x 1
120kg x 5
140kg x 5
160kg x 6
170kg x 2
170kg x 3
170kg x 3
180kg x 1
155kg x 5

Chest Supported Row - 18kg 3x10
Lap Pulldown - 3x10

Tuesday - 15/5/2012

Bodyweight - 98.5kg

Training - Russian Masters Session 7

Back Squat

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

Stiff Legged Deadlift

220kg x 6
Belt On
240kg x 5

Making tender sweet love to the bar

 

100kg 3x10

 

GHB Sit Ups - bw 3x10
BB Lunges - 40kg 3x10 

Nutrition  - 500g mashed potatoe, 600g roast piri-piri chicken, 600g roast turkey with reggae reggae sauce

  

Wednesday - 16/5/2012

Bodyweight - 97.6 kg

Training - Back

Cable Rows - 3x10
Lat pull down - 4x10
Chin grip pulldown into straight arm pulldown - 3x10
Bicep Curl machine - 4x10
Cable bicep curl - 2x10

Pull Ups

 

Neutral x failure
Wide grip x failure
Chin grip x failure

Thursday - 17/5/2012

 Bodyweight - 97.5kg

 Training - Pressing

Close Grip bench

100kg x 5
120kg x 5
140kg x 1
180kg x 2
160kg x 8 (rep PB)

 

Incline Dumbbell Press

 

42kg x 20
42kg x 14

 

Rolling Pushdowns - 5x10
Shoulder Press machine - 2x15 

Friday 18/5/2012

Bodyweight - 97kg

Training - Russian Masters Session 8

 Back Squat

 

bar x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
Belt On
185kg x 6 (felt like I could have done them till my legs fell off)
185kg x 6
185kg x 6 (pretty hard from here)
185kg x 6
185kg x 6
185kg x 9 (rep out on the last one just let myself mong out)

 

Felt good to actually be able to go balls deep on a set and not be held back by my shitty groin. 

Saturday - 19/5/2012

Bodyweight - 96.8kg

Training - Deadlift

Deadlift against doubled green band

 

60kg x 3
100kg x 3
140kg x 1
Belt On
175kg x 5
200kg x 1
170kg x 4

Deadlift

 

195kg x 5
220kg x 3
245kg x 3 

 

Deadlift from deficit

 

190kg x 1
160kg x 1

 

Decided to stop pulling at this point because my back was obliterated

 .

GHB Sit Ups - BW 4x10
Lat Pulldown - 3x10 

Nutrition - 1kg pork shoulder, 300g Ribs, 300g Thin Cut Steak, 200g Baguette, 130g Venison Patte, Some red wine. 

Notes - Pretty good week of training all in all finally managed to drop past 98kg and still lifting reasonably well the next 3 weeks are going to be hard though as the intensity starts to ramp up in my programme and I still have 4kg of body weight to loose.