A new stage of the journey

thank everybody for dropping in, today was spent relaxing and i have a major case of DOMS which will only get worse tomorrow, but with the National titles in july there is no rest for the wicked so back into training tomorrow with a light cardio session and a light upper body workout to get a bit of active recovery happening. I will be heading back down to Brisvegas next sunday to get some specialised Bench Press coaching from the coaches at the powerlifting club. loosing weight may need to be put on hold for the next 3 months to max my chances of becomeing Australian Bench Press Champion in my weight division.
 
Today has been active recovery from the weekend

20 min treadmill - moderate walk
10 min erg
20 min stationary bike
10 min walk - hills
 
my weight has dropped a little more on the scales despite no longer being de hydrated after the titles. snacked a little bit yesterday on some wonderfull gluten free salami from the coeliac butcher we have in town. It is amazing how many products contain wheat etc. as thickeners.

Planning to hit the gym today for a light upper body session. but i am looking forward to sunday when i can get some specialist bench coaching for my technique :)

the lifts in powerlifting may seem simple (they are if its not for competition) but there are a lot of small details of technique that can make a huge difference to what it is possible to lift. I am hopeing to learn how to arch correctly as an arched bencher can lift a lot more than a flat bencher.
 
Todays Morning Workout

Warmup - 10 minutes stairmaster - Max Lvl

Bench Press - Light day, still in recovery

5 X 8 @ 40 kg
3 X 8 @ 50 kg
Straight Arm Lat Pushdowns 3 X 8 @ 40 kg (Works lats and tricep long head)
Concentration curls 3 X 10 @ 12.5 kg
Bodyblade horizontal and vertical 3 min each arm for each exercise

Fit Mix Class consisting of
Step (3 tracks)
Kickboxing (3 tracks) - partner drills with focus pads
Spin/RPM (2 tracks)
Cooldown and stretch
 
I am a little stiff in the calves this morning, i am not sure if it is from the fit mix class yesterday (specifically the kickboxing) or if it is lingering from the state titles. It is leg day at the gym today and i also have to do an interview with the local paper about my results. I am a bit like a kid wating for christmas, i cant wait for the Nationals, i can't sit still and i am bouncing around all over the place.
 
Wednesday

Warmup - Erg for 5 minutes 1000 metres (first 500 in 2:10)

Squat
10 @ 60 kg - warmup set
3 X 8 @ 80 kg

Pistol Squats 3 X 10 each leg

Leg Press

10 @ 200 kg - warmup
5 @ 400 kg
5 @ 500 kg
5 @ 600 Kg
3 @ 620 kg (All weights not including 40 kg sled)

I was all ready to cool down when i was given a new ab exercise by my strength coach, not sure how to describe it but i done 3 sets of 10.

cooldown and stretch


Nationals are July 18 - 19 in Sydney
 
Friday

was suposed to have a newspaper interview this morning but has been postponed till monday due to the floods.

Decline Crunches

100 with 5 kg vest
30 with 5 kg vest and 10 kg plate
30 with 5 kg vest and 10 kg plate

medicine ball situps on fit ball (with partner) untill failure

hanging leg lifts 3 X 10

Bodyblade 3 minutes each arm both vertical and horrizontal
Cable shoulder rotations 17.5 kg 3 sets
DB Alphabets 3 sets 4 kg
Lateral raises (lever) 15 kg 3 sets
Dips 3 X 10
20 minutes X trainer
Cooldown and stretch
 
Saturday

it is still raining and there is a bit of flooding around so i think football (soccer) will be called off today so i will be able to spend some relaxation time at home. My abs are suffering from a good case of DOMS this morning :)
 
Sunday i made a trip to Brisbane to the powerlifting club, I will be recieving tecnique training each fortnight in bench press, a new training program. I will also be having my squat and deadlift analysed for improvement when i get them recorded on video later this week.

Monday

had my interview with the paper after a light workout

30 minutes Stairmaster - max lvl
Pec Deck 3 X 10 @ 25 kg
Lat pull down (lever) 3 X 10 @ 35 kg
Seated Row (lever) 3 X 10 @ 45 kg

i have 2 weeks of light weights and cardio before i begin on my peaking program for the Nationals
 
Tuesday

a bit of heavy bag work, I was feeling out of sorts and was rather bitchy to anybody that came near me, not a good day.

Wednesday

This morning i had my Squat and deadlift video taped so it can be analyzed at the uni so i can make form improvements to increase my lifts. One of the specialist coaches at the university said i have heaps of strength, i just need to tweak my form.

The article about my lifting was in the paper today, It covered the whole back page lol i don't know how they can make a short 5 minute interview take up soooooo much space. It feels odd to be described as elite.
 
Hey tru
Is this the right thread? Sorry I hit the old one...dont even know how I got there. (You know us guys, we wont ask directions from anyone)
 
Your workout routine is amazing. I can only hope to have half your strength one day lol. That's really cool that they did an article about you too :)
 
hmmm, i have been away from the forum for about a week and no one missed me :(


I have had a bit of a break from training but I recieved my new training program today from my technical coach at the University so Hi Ho, Hi Ho, Of to the gym i go :)
 
SUNDAY 19-Apr

Bench Press 3x8 @ 42.5 kg Raw
DB Bench Press 3x10 @ 15 kg
Incline Bench Press 3x8 @30 kg
Bicep Curls 10,8,6,4 @ 8 kg

Light weights, First day of peaking cylcle for
Australian Bench Press Championships

Food: OK
Water: Too Little
 
Thanks for the welcome back a familiar person! Keep up the good work!:seeya:
 
TUESDAY 21-Apr

Squat 3x8 @65 kg
Lying Leg Curl 3x8 @30 kg
Standing Calf Raise 3X8 @70 kg
Back Extensions 3x8 @17.5 kg
Deadlift 10 Dynamic singles 40 seconds rest @62.5 kg developing speed and power off the floor
 
WEDNESDAY 22-Apr

Cardio Day

1 Hour fit mix class including, Kickboxing, Circuit, Erg and step.


Afternoon

reverse calf raises 3 X 10 @ bodyweight
20 minutes heavy bag work
 
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