Myosynthesis Forums

Training - Monday 29th June 2009
Warmups
Benches+bandpullaparts: lotsxlots

Bench Movement
Competition Grip Bench: warmups, 182.5(402)x2 @8, 190(418)x2 @9, 195(429)x2 @9
Medium Grip Bench (paused): warmups, 165(363)x2 @8, 175(385)x2 @9
Overhead Press: warmups, 72.5x5 @8, 80x5 @9

Other stuff
Band assissted Chins: 8+12
Rope Facepulls: 66x12x3
Stretch/roller

Notes
Everything felt beaten going in, and everything hurt throughout, but I was strong. The 195 was a PR, probably could have gone 200ish, but called it because I had wasted too much time. Medium grip felt painful, so I called it at the 175. Everything felt better after the Overhead work. It felt about the best it has felt, but I still have to breathe in between reps to stop myself passing out.

Training - Tuesday 30th June 2009
Warmups
Treadmill: 5minutes moderate

Other stuff
Sumo reverse purple deadlifts: warmups, 190(418)x2 @8, 210(462)x2 @9, 220(484)x2 @9
High Box squats (paused): warmups, 190x3 @6, 220x3 @8, 240(528)x3 @8, 260(572)x3 @9
Misc chins: a number of sets with and without band assist
Stretch

Notes
Deadlifts didn't feel as good today, but the weight ended up OK. I thought the high box squats had more weight on the bar, but obviously I can't count first thing in the morning, as I had 25, 20, 20, 20, 15, 10, 10 on each side.

Training - Monday th July 2009
Warmups
Xtrainer: 4minutes whatever
Benches+bandpullaparts: lotsxlots

Bench Movements
Competition Grip Bench: warmups, 180(396)x1 @7, 195(429)x1 @8, 202.5(446)x1 @9
Medium Grip Bench (paused): warmups, 160x3 @8, 180x3 @10
Overhead Press: warmups, 80(176)x4 @9, 82.5(182)x4 @9, 85(187)x3 @10

Other stuff
Stretching
Row Machine: 4-5 sets up to 110x8 @9

Notes
Didn't feel overly good today. Needed some food prior to going into the session, but oh well. Bench was OK, could have gone heavier but shoulder was aching and ran out of time. Overhead press was better, but ran out of gas on the last set.

Training - Thursday 9th July 2009
Warmup
Band Circut (rows, st arm row, pushdown): 2px12x3

Bench Movement
Competition grip Bench+dm+lp: warmups, 135(297)x2 @7, 142.5(314)x2 @8, 150(330)x2 @9
Medium grip foam press(pause 2count): warmups, 182.5(402)x2 @8, 195(429)x2 @9, 200(440)x2 @10

Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x4 @6, 135x4 @8, 145(319)x4 @8.5
A1: pec deck flyes: 47x12x4
A2: Rear delt machine: 47x12x4
Stretch

Notes
Took Tuesday off training but all joints still hurt today. Was OK other than that, and once under the heavy weights didn't really feel it. Next week will be higher volume workout until I leave for overseas.
I think this cycle hurt like hell, but also allowed me to get a lot of my strength back, rather quickly. I have learnt that the setup that I am using may not be perfect to keep my joints alive. I have learnt that it may be a little much overall to recover from, especially in the Intensity phase, but that could also be a combination of lower than optimal sleep, and excess stress from other areas of my life, or just my natural desire to hit heavier and heavier weights.
I have two weeks of transition, then I will work into another cycle and see what happens.

Training - Monday 27th July 2009
Bench Movement
Bench (pinky on ring): warmups, 160(352)x3 @8, 180(396)x3 @9
Medium Grip Incline Press: warmups, 110(242)x3 @8, 120(264)x3 @8, 130(286)x3 @9
Db Overhead press: warmups, 36x5 @8, 38x5 @8, 40x5 @8

Other stuff
Band Assisted Chin: px5, mx5x3
Stretch
Xtrainer: 10minutes moderate/hard
Stretch/roller

Notes
Not a bad day considering the early morning and lack of training for a few weeks. Should have added a rep to the incline press, but forgot to read my own note sheet. Oops. Otherwise the whole thing was pretty solid. A good start to the cycle.

Shit, you're strong like bull.

Training - Tuesday 28th July 2009
Main Stuff
Moderate stance Box squat(on 15k plates): warmups, 140x3 @7, 170x3 @8
Rack pulls +2DP (15kg plates+3mats): warmups, 140x3 @6, 210x3 @9
Competition Squats: 60x6x5

Other stuff
Stretch lower, roller, stretch upper, roller

Notes
Really tired today, but it went OK for the first lower body work. The mid back is feeling a tad weak, but that will harden up. Did a few sets of light squats to get the groove, and it felt pretty much spot on, depth seemed OK, but hard to tell exactly while training by myself.

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(07-28-2009 06:18 AM)L'ilJ Wrote: [ -> ]Shit, you're strong like bull.

stronger than some, weaker than others

need to get better

remember to sit back and spread the floor

I was actually getting into an Ed Coan style groove, but that is always easy with only 60kg on the bar.

Are you taking a training break?