lumberjack
09-30-09, 9:12 am
My Journey to the Unknown
In 2009 my goal was to Bench, Deadlift and Squat 100kg - I got to Bench 95kg ( I still have 3 mnths to reach the 100kg), Deadlifted 135kg, Squatted 110kg.
My new Goal is to reduce my weight down to 90kg, and take part in my first Powerlifting meet, I am in England, and things may or may not be a little different, that in the states. I train 'raw' as I have seen it written; unassisted and I want to compete the same way.
I have had a look, and there are guys at 90kg who are doubling my deadlift and squat and then some.
So my goal is to make constant progress, for me, aslong as each workout I can make a gain, be it a rep, or a weight, that = progress.
If I could improve by 10kg this year on all my lifts I would be happy I think. I dont know if that is to easy, or to hard, but thats my goal.
I am following a 4 week training pattern.
Week 1 - 3 sets of 5 upping the % each time (60%, 70%, 80% of my 1RM)
Week 2 - 3 sets of 3 upping the % each time (65%, 75%, 85% of my 1RM)
Week 3 - 3 sets of 5, 3, 1 upping the % each time (75%, 85%, 95%) The final set is my test to go to failure.
Week 4 - Deloading phase - 3 sets of 5 upping the % each time (45%, 55%, 65%) and then we start all over.
I am on week 1.
Mon -
Foam Roller - Knee area, thigh area, hip area, lower back, upper back.
Deadlift Day (3 min rest inbetween sets)
Set 1 - 75kg x 5,
Set 2 - 87.5kg x 5,
Set 3 - 100g x 5.
Good Mornings (1 minute rest)
5 sets of 15 reps with just the bar.
Trunk
50 lying leg raises, raise legs to horizontal and push up and lower slowly = 1.
Cardio
10 Mile Bike Ride - Slow/Moderate Intensity (2 5 mile rides)
Tuesday - (1 minute rest)
Single Arm Row
Set 1 - 15 x 25kg
Set 2 - 15 x 30kg
Set 3 - 15 x 35kg
Bent Over Row
Set 1 - 15 x 20kg
Set 2 - 15 x 25kg
Set 3 - 15 x 30kg
Set 4 - 15 x 35kg
Cardio
10 Mile Bike Ride - Moderate Intensity (2 5 mile rides)
2 hour Basketball Session
Wednesday - Chest
Warm-up and Foam Roller - Sore from training the night before.
Floor Press (3 min rest)
5 x 55kg
5 x 65kg
5 x 75kg
Pressups (1 min rest)
4 sets of 10
1 set to failure, managed 15
Cardio
5 x 20 skips at 100% - (20 secs rest)
5 x 5 single leg skips at 80% - (20 secs rest)
5 x 10 sinlge leg skips at 95% - (20 secs rest)
My weigh day is tonite - last week I weighed in at 14 stone 11 lbs (94kg), no idea what my bf% is at the moment.
In 2009 my goal was to Bench, Deadlift and Squat 100kg - I got to Bench 95kg ( I still have 3 mnths to reach the 100kg), Deadlifted 135kg, Squatted 110kg.
My new Goal is to reduce my weight down to 90kg, and take part in my first Powerlifting meet, I am in England, and things may or may not be a little different, that in the states. I train 'raw' as I have seen it written; unassisted and I want to compete the same way.
I have had a look, and there are guys at 90kg who are doubling my deadlift and squat and then some.
So my goal is to make constant progress, for me, aslong as each workout I can make a gain, be it a rep, or a weight, that = progress.
If I could improve by 10kg this year on all my lifts I would be happy I think. I dont know if that is to easy, or to hard, but thats my goal.
I am following a 4 week training pattern.
Week 1 - 3 sets of 5 upping the % each time (60%, 70%, 80% of my 1RM)
Week 2 - 3 sets of 3 upping the % each time (65%, 75%, 85% of my 1RM)
Week 3 - 3 sets of 5, 3, 1 upping the % each time (75%, 85%, 95%) The final set is my test to go to failure.
Week 4 - Deloading phase - 3 sets of 5 upping the % each time (45%, 55%, 65%) and then we start all over.
I am on week 1.
Mon -
Foam Roller - Knee area, thigh area, hip area, lower back, upper back.
Deadlift Day (3 min rest inbetween sets)
Set 1 - 75kg x 5,
Set 2 - 87.5kg x 5,
Set 3 - 100g x 5.
Good Mornings (1 minute rest)
5 sets of 15 reps with just the bar.
Trunk
50 lying leg raises, raise legs to horizontal and push up and lower slowly = 1.
Cardio
10 Mile Bike Ride - Slow/Moderate Intensity (2 5 mile rides)
Tuesday - (1 minute rest)
Single Arm Row
Set 1 - 15 x 25kg
Set 2 - 15 x 30kg
Set 3 - 15 x 35kg
Bent Over Row
Set 1 - 15 x 20kg
Set 2 - 15 x 25kg
Set 3 - 15 x 30kg
Set 4 - 15 x 35kg
Cardio
10 Mile Bike Ride - Moderate Intensity (2 5 mile rides)
2 hour Basketball Session
Wednesday - Chest
Warm-up and Foam Roller - Sore from training the night before.
Floor Press (3 min rest)
5 x 55kg
5 x 65kg
5 x 75kg
Pressups (1 min rest)
4 sets of 10
1 set to failure, managed 15
Cardio
5 x 20 skips at 100% - (20 secs rest)
5 x 5 single leg skips at 80% - (20 secs rest)
5 x 10 sinlge leg skips at 95% - (20 secs rest)
My weigh day is tonite - last week I weighed in at 14 stone 11 lbs (94kg), no idea what my bf% is at the moment.