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Post by Rehband on May 8, 2011 12:52:59 GMT -5
8 May 11
PU: BWx4(x8). MP: 56kg x2(x6). Hypers: BW x30 (x2), 20kg x5(x4). Atlantis Abs: 48kgx6, 55kgx6, 68kgx6, 75kgx6, 82kgx6. Bench: 93.5 kg x5 (x6). Squat: 120 kg x2 (x6). DL: 150 kg x2 (x3), 160kg x2 (x3).
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Post by Rehband on May 11, 2011 13:40:00 GMT -5
11 May 2011
Dips: BW x6(x4), 20kg x6, 40kg x6(x3), 50kg x6. PU: BW x4(x8). Bench: 88kg x2 (x6). MP: 56kg x6 (x6) Hypers: 20kg x6 (x5). Abs: 48kg x6, 61kg x6, 82kg x6, 89kg x6, 95kg x6. Squat: 127.5kg x5 (x5).
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Post by Rehband on May 13, 2011 15:59:21 GMT -5
13 May 11
Squat: 120kg x2 (x15). Bench: 99kg x5 (x5). Military: 56kg x2 (x14). PU: BW x4 (x4). Hypers: 30kg x6 (x5). Abs: 55kg x6, 61kg x6, 68kg x6, 75kg x6, 91.6kg x6 (x2).
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Post by Snowdaddy on May 14, 2011 6:57:21 GMT -5
Hey Al, what routine are you following?
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Post by Rehband on May 15, 2011 22:50:11 GMT -5
15 May 11MP: 56kg x2 (x6) Bench: 88kg x2 (x6) Squat: 135kg x4 (x5). Rob, it's the six week Russian squat routine based on a brutally honest (and recent) 1RM full depth raw squat. I'm following a similar model for the bench and military press. www.joeskopec.com/programs.html
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Post by Rehband on May 16, 2011 12:40:57 GMT -5
16 May 11
Squat: 120kg x2 (x6), for speed with 10 sec rest between sets. Military: 60kg x5 (x5) Bench: 104.5 x3 (x3) Snatch: 20kg x3, 60kg x2 (x3), 70 kg. CJ: 70kg, 92.5 kg.
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Post by Rehband on May 17, 2011 9:37:53 GMT -5
17 May 11 Squat: 150kg x3 (x3). Military: 60 kg x2 (x6). Bench: 88kg x2 (x6). PU: BW x6.
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Post by Rehband on May 20, 2011 18:09:38 GMT -5
20 May 11
BW= 88kg PU: Bw x6 (x4). Military: 63kg x4(x5), 56kg x4 (x6). Bench: 20kgx8, 70x2, 90x2, 100x2, 110kg x2(x2), 105x2, 102.5x2, 100kg x2 (x6). Squat: 120kg x2 (x15). Snatch: 56kg x2, 60 kg, 65 kg, 70 kg(x2).
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Post by Rehband on May 22, 2011 17:03:04 GMT -5
22 May 2011
PU: BW x6 (x6). Squat (unequipped): 20kg x8, 70x6, 100x5, 120x2, 130x2, 140x2, 150kg x2(x2), 160kg x2, 170kg (x2), 120kg x2 (x8). Military: 56kg x2 (x6). Bench: 88kg x2 (x6). Snatch: 20kg x6, 40kg x3, 50kg x3, 60kgx3, 65kg x3 (x2), 70kg x3. C&J: 70kg, 90kg, 100kg.
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Post by Rehband on May 24, 2011 14:52:48 GMT -5
24 May 2011
Test Day for Bench:
Squat (raw): 120kg x2 (x6), 136kg x2 (x9). Military press: 66.5 kg x3 (x3). Bench (raw): 20kg x6, 70kgx2, 80x2, 90x2, 100x2, 110, 115.5, 120kg, 125kg. Snatch: 20kgx5, 50x3, 60x3, 65kg, 70kg. C&J: 70kg, 80kg, 90kg, 100kg. Pull Ups: BW x6 (x7).
The routine predicted a 1RM classic bench of 115.5kg today (was not confident as I have not benched in this range for a long while). The actual attempt seemed to require very little effort, tested the waters at 120kg and 125kg. Slightly less than three weeks back from competition, will scale back to allow for full recovery. Conditioning appears to be getting on track. Still performing Olympic movements to incorporate explosive pulling movements in the routine.
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Post by Rehband on May 26, 2011 14:54:30 GMT -5
26 May 2011
Pull ups: BW x6 (x6). Hypers: BW x30 (x3). Military Press: 56kg x2 (x6). Squat: 120kg x2, 136kg x3 (x6). Bench: 70kg x5, 100kgx2 (x6). Atlantis ab machine: 68kgx6, 75kgx6, 82kgx6, 91.3kgx6, 95kgx3, 111.3kgx3. Deadlift: 160kg x2 (x6).
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Post by Rehband on May 28, 2011 7:31:41 GMT -5
27 May 2011
Pull-up: BWx6 (x4). Squat: 20kgx6, 70kgx6, 105kgx6, 120kgx3, 136kgx2(x6). Bench: 70kgx6, 100kgx3 (x6). Military press: 20kgx6, 50kgx2,60kgx2, 65kgx2(x2), 70kgx2 (x3),60kgx6, 60kgx2. Deadlift: 120kgx3, 140kgx3, 160kgx3 (x4).
Training was cut short was paged for a search at 1830, flew all night.
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Post by Rehband on May 29, 2011 18:17:33 GMT -5
29 May 2011
Pull ups: BW x 6(x5). Military Press: 56kg x2 (x6). Bench: 70kg x6, 100kg x2 (x6). Squat: 120kg x4, 136kg x4 (x6). Front Squat: 70kgx6, 90kgx6, 95kgx6, 100kgx6, 105kgx4, 110kgx4, 115kgx2, 120kgx2, 125kg.
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Post by Rehband on May 31, 2011 17:54:05 GMT -5
31 May 2011
Military Press: 56kg x2(x6), 60,62.5,65, 67.5, 70, 73.5 kg. Bench: 70kg x6, 100kg x4 (x6). Squat: 120kg x2, 136kg x2 (x6). Pull-up: BW x6 (x5), BW x10.
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Post by Rehband on Jun 1, 2011 15:27:04 GMT -5
1 June 2011
PU: BWx6 (x5). Bench: 70kgx6, 100kg x2 (x6). Squat: 20kgx5, 70kgx5, 100kgx5, 120kgx5, 136kgx5(x6).
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