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HIThoppers Training Journal
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10-29-2008, 01:21 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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GPP28/10/08
Dragged sled in grass for 15 mins.I did forward and backward.I did 6 trips with 65kg.This was tough but I think I will be able to do more next week.I did all my other dragging with 40kg which used to be tough but I breeze thru nowdays.After dragging I walked for 25mins and did 3 sets of dumbell rollouts for the abs.
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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe
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10-29-2008, 01:27 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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ME Bench Day
So the plan was to go with med grip 2 board press today but my spotter didnt arrive in time to hold the boards for my heavy sets so i went with med grip flat bench.Shit went well I equalled my old PR with a wider grip so that was good, the only reason I missed the next weight was because i fucked my grip up when I unracked it (uneven Grip).After this I did some tri extensions,these have stalled time to switch my volume tri exercise.Finished with wide grip pulldowns, these smoked the upper back.
ME Bench Day 29/10/08
Med Grip Bench 1x1 97.5kg 105kg,2x1 95kg 1xM 106kg
Tri Ext To FHead 2x7 30kg 2x8 25kg
WG Pulldown 4x8 70kg & 1x8 80kg
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10-29-2008, 02:08 PM
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Rank: Member
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Join Date: Mar 2007
Posts: 364
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You switching exercises or sets/reps? Dropping the weight and adding a 3rd set from time to time has helped me when the arm exercises go south
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We can rebuild him...
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10-29-2008, 07:49 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Gonna switch the exercise,I changed the rep range a bit but got less reps than last week,so I'll switch to another exercise.
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10-30-2008, 01:21 PM
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Rank: Member
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Join Date: Sep 2007
Location: Essex
Posts: 209
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Excuse me If I sound a bit thick hopper, but on your main exercise do you do 1x1, and keep increasing the weight and doing 1x1 until you fail? Or do you stop if you reach a certain target weight.
I have been reading a few westside articles on conjugate training lately but I havent read enough yet, to fully understand it
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10-30-2008, 04:50 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Jonson
Basically the first couple of singles are just like warmups,part of building to a max single.So progression on a max bench might go like this its straight ouuta wendlers max effort Ebook.
This lifter has a best 2-board press of 450 lbs.
225 X 5
275 X 3
315 X 2
365 x 1
405 X 1
425 X 1
455–460 X 1
Now If you hit a PR and it flys up you would go for more weight, or if you get to about 80- 90% of your max during warmups/workups and feel like shit you may just try for a max triple, or something I like to do sometimes is do singles or doubles at 90ish %,this works very well and you can accumulate some very solid quality work in this range.I also like to hit a few singles after my max set at 90+% too.Its great to reinfoce good form too.
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10-30-2008, 09:02 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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GPP 30/10/08
Yellow Band Tri Ext 100 reps
2x Orange Band GMs 75 Reps
Wide Grip Pulldowns 60 Reps
Nice n Easy to get some blood flow to the muscles.
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10-30-2008, 09:05 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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I wanna see some vids!!!!!!!!!!
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10-30-2008, 09:08 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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DE Squat Day
Last week of bands this week (thank fuck!!) Moved up to 50% or so,speed was not the best but I have really upped the mobility work of late and I think its paying off.I really felt the glutes working today.Moved to str8 leg situps supersetted with Pullthrus.Nice quick but taxing workout.Got vids of the box Squats.
DE Squat Day 31/10/08
Box Squat @ 50%ish! +Orange Bands 10x2 65kg
Pullthrus 3x10 112.5kg
Str8 Leg Situps 3x10,1x9 7.5kg
Vids soon.
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10-30-2008, 09:09 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Quote:
I wanna see some vids!!!!!!!!!!
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SOON!!!!!!!! ^^^^^^^ like 10 mins!!
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