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TRON


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Nick M TRAINING LOG
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Hey Nick
Yeah I am competing there as well, and looking forward to it.
You would probably have no trouble at all dropping water to get to the 242's.
If you get to a point where you just have to loose approx 2% of your body weight, it is really easy.

-- Edited by TRON on Tuesday 5th of May 2009 11:33:50 AM

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Nick Morneau


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MOnday

May 11/09
day 1 week 1

Suited squats (SC) suit very loose

505x3 @9 (horrible technique falling forward)
525x3@9 (a little better)
535x3@9 (technique good and depth good)
545x2 @10 ( was falling forward stopped)

this was ****. I could not get technique down at all. My final set my feet were caving in and I almost dumped it. My suit is soo loose its not funny. I hate single ply. I have had 1 contest and maybe 8 or so training sessions and the suit is basically finished. I am getting really pissed at the amount of money being thrown to these companies for **** that lasts 1 month.

Speed bench

205+90c
9 sets x3.

Obviously easy here but I am trying this out for the next month or so do see if it does anything. Weight was about right. speed was good have to work on technique.

romanian deads

385x5@7
3 sets

very easy here just getting the work in


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Nick Morneau


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WED

May 13/09

2 board + 90c bench

275x3@8
285x3@8.5
295x3@9
300x3@9
305x2@10 (nothing left in the tank)

these went pretty well. I just need to work the lockout because its still where I fail and work on speed

deficit deads (approx4in) +90c +squat shoes NO BELT
405x3@8
435x3@9
455x2@10 (cant breath)
405x3@10

these went ok but my back gets tired really fast and I cant breath when I am doing these. I might have to move to 2 reps

5 board CG
315x5@8
365x3@9.5
365x3@9
365x2@10

I am trying to hit the lockout heavier so I am dropping the reps to 3 from 5 and really trying to kill it. I need to get my body to lift heavier weights on bench.

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Nick Morneau


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Friday

May 15/09
d=3 w=1

Raw box squat + blue band (approx box parrellel or just a bit under)

395x2@10
405x2@10
415x2@10
425x2@10

Very happy with this considering I havent done these in a while. I was litterally resting on the boxx and the bands wer completly deloaded at the bottom taking away from the spring effect.

Good mornings
185x5@7-8
225x5@8
235x4@9

bent over rows
225x10
235x9
235x9-10


I am going to be changing up my training a bit in the near future. I am getting a little bit of help so I dont know just yet but I am working out the details. I am just not happy with the fact that my lockout is not moving much and neither is my dead and my squat is moving but really not that much. Mostly I am doing it for my bench though. Although I have upped my raw by 30-40lbs in the last 5 months, It hasnt meant a bigger shirted bench even though my shirt is tighter than before. SO I shall see I am pretty excited. I will keep the RPE chart for sure because I like it and it gives me a clear idea of what I did and what I had left but the rest is up in the air. I know I will be going with more of a westside template because my weaknesses are really killing me. I am pretty excited

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Nick Morneau


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DE bench

monday
May 18/09

Speed bench
145+MM
8x3

3 board
225x15
3 sets

barbell skulls
95x10
5 sets

v-handle pullups
bw 7,4,5,4

face pulls (mini bands)
3 x12

barbell curls
95x12ish
100x12
100x9

This workout was really fast no breaks really and went ok. Nothing special just getting in the groove. Its been a while since I did most of these exercises

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Nick Morneau


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20 may

ME squat and dead

rack deads (with shoes) +90c (4+inches bellow shin)
worked up to 595x1

dimel deads

225x10@6-7
275x10@7 (3 sets)

seated ham band curls

2RB
x13@9
x13@9
x13@9
x13@9.5
x10@10

BB shrugs
405x10 (4 sets)

Abs



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Nick Morneau


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22 may

ME bench

floor press +90c

315x1@9
335x1@9
345x1@10
350x1@10

2 board (index on ring)

205x15@8
225x15@10
225x9@10

JM press

95x9@10
95x9@10
95x10@10
95x10@10
95x10@10

corner v handle rows

180x13@8
225x13@8

Superset with

face pulls

2MD

x13
x13

very happy with the floor press

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Nick Morneau


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25may
(did workout 1 day later than anticipated. Was too tired)
DE squat and deads

Box squat +Blue+Mini (2 loops over bar to add more tension)
335

8x2

speed deads (no belt)

405x1
455- 5x1

(easy decent speed)

dimel deads
295x10@7
315x10@8 (4 sets)

band leg curls superset with BB shrugs
2RB
x15 ------------------- 335x10
x15 --------------------335x10
x13 --------------------335x10
x13 --------------------335x10
x10

No Abs done no time


-- Edited by Nick Morneau on Thursday 28th of May 2009 07:49:09 PM

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Nick Morneau


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27 may

DE bench

speed bench +MM

155
8x3

db press flat

85'sx15@7
100'sx15@7or 8
110's x 15@ 9.5
110's x12 @ 10 ( hit upright of the bench half way threw so that messed me up good)

DB roll back ext

40's x 10@8-8.5
40's x 8 @10
35's x 7@10
30's x 9@ 10
30's x 9@10

Pulldowns underhand medium width

100x10
80x10 (3 sets)

bent rear laterals

30'sx15
35'sx15
35'sx15

cam bar curls
60x15
7013
70x12



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