Apart from the chatting – which I don’t normally do, I had a great work out. Lifting went well, as I mentioned I managed a max of 77.5 kg for 3 reps doing good mornings. Tuesday night was a different matter….. Main exercise, barbell floor press, I couldn’t match my previous weeks best effort – missed it by 2.5 kg. I seemed to be a bit ‘off key’ that night. Elbows still giving me grief and so frustrating because I can feel that my right tricep is not being fatigued but the sheer pain is stopping me from going heavy, whereas the left tricep is fatiguing at the same weight! Maybe I need to ask Michael his opinion about this next time he’s in the gym.
Day1 Max Squat
Main (to max 1 rep) Comp Deadlift test
Supps (3x10-12 ) GM squats
(stop short of Romanian deadlifts
failure for all Barbell rollouts
of these) Decline russian twist
Accessory (3x20-25) Reverse hypers
Day2 Max Bench
Main (to max 1 rep) CompBench Press test
Supps (3x10-12) Single arm pushdown
(stop short of Elbow out press
failure for all Incl dbell bench row
of these) Cuban press (3x15)
Accessory (3x12) EZ bar curls
Day 3 Speed Squat
Main (12x2) Box squat (60% 1rm)
Supps (3x10) High pulls
Accessory (3x15) Reverse hypers
Day4 Speed Bench
Main (8x3) Normal Bench (60%1rm)
Supps Rev grip bench (3x6-8)
Bar upright rows (3x8)
Single cable rows (3x8)
Accessory (3x12-15) Dbell preacher curls
This is what I’ll follow until a week before the Raw Push/Pull on Nov 18. In that last week I’ll just drop right back and do some light benching and deadlifts in the fist 2 days and then rest for the remaining days leading up to the comp.
Dirk has a lot of faith in my strength too, as does Shazza. He thinks I’ll have my squat up to 150kg by the State titles in March/April and bench around 100kg once I get a shirt! With Dirk overseeing my westside program, Shaz coaching me for technique and the awesome support I get from Titania I’m gonna be BIG at the comps next year! I’m so pumped! Bring it on!!
Big weekend ahead again! Today, Oct 27th is Leah’s 19th birthday, She’s out to dinner tonight with a girlfriend while Madi and I head out for her basketball match. Tomorrow is Adult riding club, where I’ll have a show jumping lesson with Ross and get my confidence back up. Late afternoon I’m heading out to watch Maria and Sam compete in the National titles for ANB bodybuilding. Maria is the reigning Ms Olympia (figure division) and she has fantastic bod for a lightweight – you would not guess that she’s so light and yet so muscular. If she could put on some size on her legs she could surely compete in the physique division. She’s hoping not to be penalized for being ‘too muscular’ - is there such a thing? LOL - well I guess for figure there is. Shax will be judging at the comp, I spoke to her the other day as I need to book in some time soon to work on my bench technique with her. Caught her while she was on the treadmill at Fitness First. She somehow managed to drop her protien drink and it went everywhere. Would have loved to have been there to see that! Sunday, borrowing my brothers car again – he must be getting sick of this by now…. Hehehehe… and Madi, Mojo and I will head out for horse trials out at Nillumbuk – Madi is riding this time!
HAPPY BIRTHDAY LEAH !