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Post Info TOPIC: Dean's Training Log
deanredzic


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Dean's Training Log
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Week 4

Tuesday 9/12/2008

Bench + Dbl Light band
65 x1 @8
75 x1 @8
87.5x1 @9
80 x1 @8 (-7%)
80 x1 @8
80 x1 @9
Time =15m

3ct ISO MIO bench
80 x3 @8
90 x3 @8
100 x3 @9
92.5 x3 @8 (-7%)
92.5 x3 @9
Time =19m

JM Press
40 x8 @8
50 x8 @9
45 x8 @9
Time =13m

The Double light band was okay, I find it really hard to judge the RPE because it just seems to swamp me, the fatigue just comes in tides. Not a slow build up...it just hits me. So the 87.5 could have been a 9.5!
I tweeked my elbow on the 87.5...its kinda sore, but nothing to worry about. I put ice on it at the end of the session and it feels okay today (thursday)

ISO MIO was great, I hit a higher number than last time. I like this exercise. I seem to pause longer than mike in the videos....unless that is my imagination!

JM press was a good change from press downs. However, my elbow was sore from the double bands. I got through it okay. It seems to hit the tricep in all the right places

-- Edited by deanredzic at 08:40, 2008-12-11

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deanredzic


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Week 4 Thursday

11/12/2008

Squat + 45kg chain
170 x1 @8
190 x1 @8
215 x1 @9
200 x1 @8 (-7%)
200 x1 @8
200 x1 @9
Time =19m

3ct ISO MIO Deadlift
140 x3 @8
170 x3 @9  
160 x3 @9
157.5 x3 @9 (-7%) 
Time =17

Split squats
80 x7 @8
100 x7 @9 
95 x7 @9
Time =9m

Squat with chain was solid, again to 90 degrees. I am enjoying having heavy weight on my back again!

ISO MIO deadlift were a rude shock! Got gassed pretty quick on these, I seem to hit the right area though!

Split squats. I suck at single leg lifts! but I need them.

-- Edited by deanredzic at 08:47, 2008-12-11

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deanredzic


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Week 4
Friday 12/12/2008

Raw bench
100 x1 @8
110 x1 @8
125 x1 @9
115 x1 @8 (-7%)
115 x1 @9
Time =16m

Floor Press + chain
80 x4 @8
90 x4 @8
95 x4 @9
87.5 x4 @8
87.5 x4 @9
Time =19m

Incline (pinky on the rings)
50 x7 @8
60 x7 @8
70 x7 @9
65 x7 @8
65 x7 @9
Time =14

Raw bench isnt jumping up as much as I would Like, I had to sit back and think about it....Im only 4 weeks in, my bench has always sucked, and my shoulder strength is getting better as well as my rotator cuff. So one this is all in line...I should start seeing more consistant increases.

Floor press was good, elbow felt okay with little to no pain.

Incline pinky on the rings was just what I needed, talking about shoulder/pec strength! I felt these in the best way possible

-- Edited by deanredzic at 02:11, 2008-12-13

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deanredzic


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Week 4
Sunday 14/12/2008

Deadlift w/belt
190 x1 @8
200 x1 @8
235 x1 @9
220 x1 @8 (-7%)
220 x1 @8
220 x1 @9
Time =23m

Squat + Blue Band
150 x3 @8
170 x3 @8
180 x3 @9
167.5 x3 @8(-7%)
167.5 x3 @9
Time =20m

SLDL
100 x8 @8
120 x8 @8
130 x8 @9
120 x8 @8
120 x8 @9
Time =15m

Smashed it up this session. Deadlifts were great, no troubles...slight grind on the top of each lift, but the speed off the floor is great. My grip is going really well.

Squat with blue band was awesome, a 12kgs increase in estimated 1RM from week 1. I have also gotten a lot faster as well. No sore knees or elbows either!

SLDL was a marathon. These set my glutes and erectors on fire.  Felt great.

-- Edited by deanredzic at 10:43, 2008-12-15

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deanredzic


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3 GPP work outs with external rotations, stretching, VMO work and some abs.


1 sauna session
7mins sauna, 3 mins cold shower x 3

1 Plunge pool session
10 mins spa, 2 mins plunge pool x 4 

Dry sauna is working much better than steam bath!

Feeling great from both methods 

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deanredzic


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Week 5

Tuesday 16/12/2008

Bench (loose fury)
120 x3 @8
130 x3 @8
135 x3 @9 
130 x3 @9 (-3%)
Time =18m

Bench (pinky on ring) + chain
80 x4 @8 
85 x4 @8 
90  x4 @9
87.5 x4 @9 (-3%)
Time =15m 

3Board (index on smooth) + chain 
55 x15 @8
60 x15 @9
57.5 x15 @9
Time =9m

Good workout, I did better in the loose fury than I thought I would.
My old PB in that shirt was 140x1, so doing a triple at 135 with more in the tank was great

Bench pinky on ring, well I need so much work out wide, so good to have again.

The 3board was a marathon again...but it feels great to have large volume...so my puny tricpes will grow!

-- Edited by deanredzic at 09:37, 2008-12-18

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deanredzic


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Week 5 Thursday

18/12/2008 

Squat (superior) 
230 x3 @8 
240 x3 @8 
250 x3 @9 
240 x3 @9 (-3%)
Time =21m

DL off plate + chain
130 x4 @8
140 x4 @9  
150 x4 @9
145 x4 @9 (-3%) 
Time =18

Front squat
65 x10 @8
85 x10 @9 
82.5 x10 @9
Time =12m

First time in a suit for a while. The straps have been shortened so the suit is seated a bit better. It is really tight around my thighs...so I am bruised pretty good!
It was okay depth, passable, but I think I need just a bit more weight to get deeper.

DL of plate was a big PB, these were great, no belt so my errectors are smashed, but its a rewarding exercise.

Front squats were better than last time, 5kgs up...still it hurts!

I am knackered today from the workout, I feel bashed around from the suit, but it was great to get back in them. I felt groggy and I wanted to eat everything insite

I think all the work is paying off, raw and top end, because thats a estimated 1RM of ~300.


-- Edited by deanredzic at 09:47, 2008-12-18

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Mike Tuchscherer


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Looks good, Dean! That's week 1 also... you can expect the movement to get stronger and more efficient as you go!

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deanredzic


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Mike Tuchscherer wrote:

Looks good, Dean! That's week 1 also... you can expect the movement to get stronger and more efficient as you go!



Was this in regard to the suited squats?
Everything is getting stronger Mike!



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deanredzic


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Week 5
Friday 19/12/2008

Competition RAW Bench
80 x3 @8
90 x3 @8
105 x3 @9
100 x3 @9 (-3%)
Time =18m

3Board Bench
105 x4 @8
115 x4 @8
130 x4 @9
125 x4 @8
125 x4 @9
Time =20m

Incline (thumb from smooth)
60 x10 @8
70 x10 @9
67.5 x10 @9
Time =12

Seemed to have hurt my wrists on the front squats on thurday. so benching was a bit harsh. the 105 felt solid, I am getting so much more balanced.

3 board bench was a PB so that was great. It was very strict and solid

Inclines was also A PB.

-- Edited by deanredzic at 03:36, 2008-12-21

-- Edited by deanredzic at 04:09, 2008-12-29

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deanredzic


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Week 5
Sunday 21/12/2008

Deadlift w/belt
190 x3 @8
200 x3 @8
212.5 x3 @9 
205 x3 @9 (-3%)
Time =19m

Box squat + Chain
125 x4 @8
140 x4 @8
155 x4 @9 
150 x4 @9(-3%)
Time =21m

RDL
60 x15 @8
80 x15 @8
90 x15 @9
87.5 x15 @9
Time =13m

Deadlifts were okay...not great. My lockout is getting better, but it is the one thing that is holding me back. According to the estimated 1rm, I am back over 250!

Box squats, a 5kg PB, they felt nice and easy, however i started "goodmorning" by the 4th rep. Lost contact on my heels by the feel of it.

RDLs smoked my lower traps, and lowerback....and grip!


-- Edited by deanredzic at 04:10, 2008-12-29

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Mike Tuchscherer


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deanredzic wrote:

Mike Tuchscherer wrote:

Looks good, Dean! That's week 1 also... you can expect the movement to get stronger and more efficient as you go!



Was this in regard to the suited squats?
Everything is getting stronger Mike!


That's in regard to everything -- especially any lower body movements.



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deanredzic


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Week 6

Tuesday 23/12/2008

Bench (tight fury)
130 x2 @8
147.5 x2 @9 
140 x2 @9 (-5%)
Time =18m

3ct ISO MIO bench
80 x4 @8 
90 x4 @8 
100 x4 @9 
95 x4 @9 (-5%)
Time =18m 

JM Press
45 x10 @8
60 x10 @9
55 x10 @9
Time =12m

It was a good and bad session.
The good: over 160 estimated 1rm for Bench in a fury!
Massive PB in ISO MIO.

I was really gassed this session. We had the largest thunderstorms the night before, and I lost quite a lot of sleep (I got about 3 hours all night).
The weather was terrible, being over 30 degrees (Celsius) after a thunder storm...t was soooooooooo muggy. I was training alone, and I had to wrestle the shirt on. It would normally take under 5 mins...but it took over 20, because it was so sticky. I wasted so much energy trying to get it on.

I got tired quickly because of that....but I still got PBs !

PS not whinging!

-- Edited by deanredzic at 04:00, 2008-12-29

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deanredzic


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Week 6 Thursday

25/12/2008 

Squat (Metal) 
260 x2 @8 
270 x2 @8 
285 x2 @9 
270 x2 @9 (-5%)
Time =21m

Mid Shin Rack pull
190 x4 @8
200 x4 @8  
220 x4 @9
210 x4 @9 (-5%) 
Time =17m

Peterson step up
100 x8 @8
115 x8 @9 
110 x8 @9
Time =13m

Trained christmas day...I dont know if that makes me dedicated...or evil?
All I know is, I didnt want to end up in hospital!!!! Trained before a big Xmas lunch, which was great

Got the straps taken up in the metal suit, and I am finding it very hard to hit depth in it. The superior seemed to be easier once the straps were taken up...but the metal is 10X harder!!!!! It may wear in, I dont know. 285 felt not to draining, but just the depth wasnt there.

Mid shin rack pulls were great...PB...as well as the petersons

-- Edited by deanredzic at 04:10, 2008-12-29

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deanredzic


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Week 6
Friday 26/12/2008

Competition RAW Bench
100 x2 @8
110 x2 @8
117.5 x2 @9
110 x2 @9 (-5%)
Time =18m

Reverse band Bench + Chain 
100 x4 @8
110 x4 @8
120 x4 @9
115 x4 @8
115 x4 @9
Time =20m

Standing Military
55 x8 @8
60 x8 @9
65 x8 @8
60 x8 @9
Time =14

-- Edited by deanredzic at 04:15, 2008-12-29

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