donut eating 101 - Ausbb

PowerBuilder · 16-11-2009, 04:32 PM

Current Lift Maxes
Squat 122.5
Bench Press 87.5
Deadlift 132.5
Power Clean (yet to be discovered

Current body weight 68kg

warm up lifts wont be documented since it's the working sets that count. I"m happy to jot them down if anybody wants 'em

Squatting
97.5 x 5 x 5

(flat) Bench Press
72.5 x 5 x 5

Power Clean
50 x 5 x 5

Overhead Tricep Extension (accessory work)
20 x 3 x 8

Felt great at the end of the workout. It was the first time I've done power cleans in a serious workout. I'll be doing them twice a week, monday & friday's.

Shrek · 16-11-2009, 04:35 PM

Good Luck Pete, Smash it ok.

Kyle Aaron · 16-11-2009, 04:48 PM

Good maxes for your size!

I say, include the warmups. Some of them cross over into work set territory anyway, depending how you do it. But more importantly, people come and look at workout logs to decide how to structure their own workout.

Also, it can be useful to you, sometimes you look back and wonder why you did more or less than last time, and realise it was the warmups...

katie · 17-11-2009, 10:42 PM

Haha, I thought this thread was actually about donut eating, and I was about to chime in with how I like to eat as close to the hole as possible...

All the best with your new training journal

PowerBuilder · 18-11-2009, 02:04 PM

Sorry to break bad news to you Katie! lol

Deadlift
70 x 3 x 1
80 x 3 x 1
90 x 2 x 1
105 x 5 x 1 (these reps were done as singles, with a few breaths in between reps)

Military Press
30 x 3 x 1
35 x 3 x 1
40 x 5 x 5

Overhead Squat -----click the link)
25 x 3 x 1
27.5 x 3 x 1
30 x 5 x 5

Rear Delt Raise
(after a warm up) 50 x 6 x 3

Side Lateral
8.5 x 12 x 3

I've never put much serious work into the overhead squat. It's a movement that I want to puta lot of time & effort into it. Overall, a good workout. I"m looking forward to maxing out on the power clean, bench press & squat on friday!!

kindred · 18-11-2009, 02:33 PM

Wow was that you it looked like you were lifting more than 30kg.

PowerBuilder · 20-11-2009, 04:39 PM

20/11/2009

Bit of a mixed bag results with training today. I was supposed to train for specificly 2RM's as i'm finding that my lifts are not budging & at times i'm not reaching my current records. So i thought perhaps aiming for a 2RM would be somewhat helpful, in terms of changing stimuli.

A 1RM of 115kg was met. My current (most recent) record is 122.5, that's with a low bar, wide grip approach, the same that i took today. I'm a bit disappointed with where i got today.

Bench pressing i got a 2RM of 82kg. A 2RM is supposed to be about 94% of the 1RM. If that's the case, then my 1RM has gone down to 85, which is about right, since i've not been able to meet my recent record of 87.5 for a while now.

On a positive note, I worked up towards a power clean 1RM of 65kg. Not great, very not brilliant, but for a first serious attempt at a 1RM i'm satisfied.

I'm going to keep with the normal training protocol, but change exercises. Do things such as clean & press, cleans, jerks, front squats, roman deadlifts things like that. Yeah, olympic lifts. What i might do when i have more time, is write out a list of 10 (ten) lifts that i think are crucial to giving me the strength that i deserve. Of course i'll post it here.

Cheers

hyjak · 20-11-2009, 05:27 PM

Quote:

Originally Posted by PowerBuilder

20/11/2009
On a positive note, I worked up towards a power clean 1RM of 65kg. Not great, very not brilliant, but for a first serious attempt at a 1RM i'm satisfied.

thats nearly BW, my first PC attempts were just under BW too. unfortunately its only gone up 5kg since then lol

PowerBuilder · 21-11-2009, 02:54 PM

Thanks mate. It means a lot.

Mni goal for monday, is to do 6 sets of triples of 52.5. It's an achieveable goal. I"m going to start programing myself with a cool goal setting technique i once picked up. Set an easily achievable goal, but not TOO easy, as that'd be a waste of time. That min goal would be directly related to the big picture goal (clean of 70kg

PowerBuilder · 23-11-2009, 02:30 PM

23/11/2009

I've elected to do some serious olympic lifting for a while, since my powerlifting movements have become a bit stuck (sometimes even regress). So changing my entire lifting approach may seem benifitial. I'm going to keep the same plan of attack, just different actions.

(weight / reps / sets)

Front Squats
40x 1 x 3
45 x 1 x 3
50 x 3 x 4
52 x 1 x x

Jerks (from rack)
45 x 1 x 3
47.5 x 1 x 3
52.5 x 3 x 6

Clean Pulls <----link
40 x 1 x 3
45 x 1 x 3
50 x 3 x 6

Calf Raises
60kg x 8 x 3
overall a great workout. Rest breaks were on average 2.5 minutes. I've on purpose started at a moderate weight to get use to the movements & will obviously progressivly add weight. Onwards & upwards from here

16-11-2009, 04:32 PM	#1 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	donut eating 101 Current Lift Maxes Squat 122.5 Bench Press 87.5 Deadlift 132.5 Power Clean (yet to be discovered Current body weight 68kg warm up lifts wont be documented since it's the working sets that count. I"m happy to jot them down if anybody wants 'em Squatting 97.5 x 5 x 5 (flat) Bench Press 72.5 x 5 x 5 Power Clean 50 x 5 x 5 Overhead Tricep Extension (accessory work) 20 x 3 x 8 Felt great at the end of the workout. It was the first time I've done power cleans in a serious workout. I'll be doing them twice a week, monday & friday's.

16-11-2009, 04:48 PM	#3 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Good maxes for your size! I say, include the warmups. Some of them cross over into work set territory anyway, depending how you do it. But more importantly, people come and look at workout logs to decide how to structure their own workout. Also, it can be useful to you, sometimes you look back and wonder why you did more or less than last time, and realise it was the warmups... __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

17-11-2009, 10:42 PM	#4 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	Haha, I thought this thread was actually about donut eating, and I was about to chime in with how I like to eat as close to the hole as possible... All the best with your new training journal __________________ Rock climbing since 2005; running and resistance training since May 2009

18-11-2009, 02:04 PM	#5 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Sorry to break bad news to you Katie! lol Deadlift 70 x 3 x 1 80 x 3 x 1 90 x 2 x 1 105 x 5 x 1 (these reps were done as singles, with a few breaths in between reps) Military Press 30 x 3 x 1 35 x 3 x 1 40 x 5 x 5 Overhead Squat -----click the link) 25 x 3 x 1 27.5 x 3 x 1 30 x 5 x 5 Rear Delt Raise (after a warm up) 50 x 6 x 3 Side Lateral 8.5 x 12 x 3 I've never put much serious work into the overhead squat. It's a movement that I want to puta lot of time & effort into it. Overall, a good workout. I"m looking forward to maxing out on the power clean, bench press & squat on friday!! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

18-11-2009, 02:33 PM	#6 (permalink)
kindred Active Member Join Date: Oct 2008 Location: South Australia Gender: Posts: 3,102	Wow was that you it looked like you were lifting more than 30kg. __________________ http://ausbb.com/member-training-dia...html#post80479

20-11-2009, 04:39 PM	#7 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	20/11/2009 Bit of a mixed bag results with training today. I was supposed to train for specificly 2RM's as i'm finding that my lifts are not budging & at times i'm not reaching my current records. So i thought perhaps aiming for a 2RM would be somewhat helpful, in terms of changing stimuli. A 1RM of 115kg was met. My current (most recent) record is 122.5, that's with a low bar, wide grip approach, the same that i took today. I'm a bit disappointed with where i got today. Bench pressing i got a 2RM of 82kg. A 2RM is supposed to be about 94% of the 1RM. If that's the case, then my 1RM has gone down to 85, which is about right, since i've not been able to meet my recent record of 87.5 for a while now. On a positive note, I worked up towards a power clean 1RM of 65kg. Not great, very not brilliant, but for a first serious attempt at a 1RM i'm satisfied. I'm going to keep with the normal training protocol, but change exercises. Do things such as clean & press, cleans, jerks, front squats, roman deadlifts things like that. Yeah, olympic lifts. What i might do when i have more time, is write out a list of 10 (ten) lifts that i think are crucial to giving me the strength that i deserve. Of course i'll post it here. Cheers __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

21-11-2009, 02:54 PM	#9 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Thanks mate. It means a lot. Mni goal for monday, is to do 6 sets of triples of 52.5. It's an achieveable goal. I"m going to start programing myself with a cool goal setting technique i once picked up. Set an easily achievable goal, but not TOO easy, as that'd be a waste of time. That min goal would be directly related to the big picture goal (clean of 70kg __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

23-11-2009, 02:30 PM	#10 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	23/11/2009 I've elected to do some serious olympic lifting for a while, since my powerlifting movements have become a bit stuck (sometimes even regress). So changing my entire lifting approach may seem benifitial. I'm going to keep the same plan of attack, just different actions. (weight / reps / sets) Front Squats 40x 1 x 3 45 x 1 x 3 50 x 3 x 4 52 x 1 x x Jerks (from rack) 45 x 1 x 3 47.5 x 1 x 3 52.5 x 3 x 6 Clean Pulls <----link 40 x 1 x 3 45 x 1 x 3 50 x 3 x 6 Calf Raises 60kg x 8 x 3 overall a great workout. Rest breaks were on average 2.5 minutes. I've on purpose started at a moderate weight to get use to the movements & will obviously progressivly add weight. Onwards & upwards from here __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler