Build up to the IPF 2012 World Classic Cup - A training Diary, entry 7

Monday 4/6/2012

BW - 96kg

CG pull Ups - 10, 8, 6
WG Row - 4x10
Lat Pulldown - 4x10
Lat Raise - 3x10
Rear Delt Fly - 3x10

Going to do my bench workout on Wednesday hopefully the extra rest will allow me to press properly.

Tuesday 5/6/2012

Bw - 94.8 kg
  

Tuesday 5/6/2012 Bw - 94.8 kg Russian Masters Session 13 bar x 5 110kg x 5 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 (last one paused) Belt Off 145kg x 2 145kg x 2 145kg x 2 BB Shrugs - 190kg 3x10 GHB Sit Up - bw 3x10

Wednesday 6/6/2012

Bw - 94.9 (which is ridiculous considering what I ate yesterday)

Bench Press (paused)

60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1 (with commands)
160kg x 5 (tng)
170kg x 1
140kg x 2
140kg x 2
150kg x 4
160kg x 2

Chest Supported DB Row - 18kg 3x10
Lat Pulldown - 4x15

Friday 8/6/2012

Bw - 94.5kg

Russian Masters Session 14/openers

Back Squat

110kg x 3
155kg x 2
195kg x 1 (slow and backy)
Belt On
217.5kg x 3 (3rd high)
217.5kg x 3 (3rd really high)
217.5kg x 1 (good deep rep but no more there)
210kg x 3 (all good deep reps but backy)

Bench Press comp pause

60kg x 5
100kg x 2
140kg x 1
175kg x 1 (easy)

Deadlift

120kg x 5
160kg x 2
200kg x 1
230kg x 1
Belt On
260kg x 1

GHB Sit Ups - 3x10
BB Curl - 3x10