Week 2 - Bench 30/04/12

MAIN LIFT - BENCH (Round 4)

• 8 x 60kg (From the rack)
• 8 x 70kg (From the rack)
• 6 x 80kg (From the rack)
• 6 x 90kg (Real bench finally became available)
• 5 x 100kg
• 3 x 100kg
• 3 x 100kg (FINAL SET)

ACCESSORY LIFT - Dips, Dumbell Bench & Cable Fly's

• 6 x (BW+20kg)         10 x 20kg (each hand)       8 x 4 plates a side
• 5 x (BW+30kg)         8 x 30kg (each hand)         8 x 4 plates a side
• 5 x (BW+40kg)         8 x 35kg (each hand)         8 x 4 plates a side
• 3 x (BW+40kg)         6 x 35kg (each hand)         5 x 5 plates a side
• 3 x (BW+40kg)         5 x 40kg (each hand)         5 x 5 plates a side
• 8 x (BW+20kg)

Bench was fine, just worked my arms and chest ragged doing the dips and dumbbells until I could barely lift anything, triceps were just too fatigued to go any higher weight. Weighed myself, still 80kg :)

Week 2 - Cleans 29/04/12

MAIN LIFT - CLEAN AND JERK (Round 4)

• 3 singles x 70kg
• 3 singles x 80kg
• 3 singles x 90kg
• 1 single x 95kg
• 3 singles x 100kg (FINAL SET)

ACCESSORY LIFT - Front Squats & Jerks

• 5 x 80kg                5 x 60kg
• 5 x 90kg                3 x 80kg
• 5 x 100kg              3 x 90kg
• 4 x 100kg              1 x 95kg
• 3 x 100kg              1 x 100kg
• 5 x 80kg                1 x 100kg
• 5 x 60kg                1 x 100kg

Infamous 2 plates-a-side clean and jerk has officially been reached! One step closer to my yearly goal of a 110kg clean and jerk. Practiced each part of the front squat and jerk a lot after I finished the set. Really great to see how well I've progressed in this lift.

Week 2 - Military 28/04/12

MAIN LIFT - MILITARY (Round 4)

• 5 x 60kg
• 3 x 65kg
• 4 x 70kg
• 3 x 70kg
• 3 x 70kg
• 1 x 75kg
• 1 x 77.5kg
• 0 x 80kg (lol)

ACCESSORY LIFT - Push Press, Dumbell Clean and Jerk, Dumbell Press

• 5 x 70kg           3 x 32.5kg           5 x 32.5kg
• 3 x 80kg           3 x 32.5kg           5 x 32.5kg
• 3 x 80kg           1 x 37.5kg           5 x 32.5kg
• 3 x 80kg           1 x 37.5kg
• 3 x 80kg           1 x 37.5kg

Trained with Grant, and Juz eventually came and we must have spent about 2 hours in the gym, with long rest breaks and a stupid amount of dumbbell presses and cleans, only half of which I blogged because a lot were done on lower weight to teach Grant form.

Week 1 - Summary 21st -> 26th of April

Week 1 (Round 4) Summary

MILITARY

• Went to Vidotto's house and trained with him at his home gym, which included doing military up to 75kg, moving onto push press reps on 80kg, and several clean and jerks
• Did a lot of reps because I was trying to teach Dave good form, on both military and cleans so I have no idea how many I did

CLEANS

• Awful session - pretty much the reason I stopped blogging for like 2 weeks
• Worked up to singles on 85kg, got about 5 or 6 out before I was resting in the front squat after the clean because I was so tired, just no motivation and very little effort overall
• Did some pull ups and other crap, was in and out in 30 mins, not happy

BENCH

• Went to T's house and trained with him at his home gym, which included doing bench up to 97kg for 3 sets of 5, which I was pretty happy with
• Superset each set with 8 rolls on the ab wheel, just because I felt like it
• Did a bunch of fly's with his dumbbells and superset chin ups with some curls (for the gurlz)

SQUATS

• Finally managed to redeem myself in the most lack lustre week of weightlifting ever
• Worked on a different technique of lowering to the catch, following Clarences (random youtube bro) ATG technique and was able to utilise it effectively
• Worked on 100kg x 5, 110kg x 5, 120kg x 5, 130kg x 5, 132.5kg x 3, 100kg x 8
• Finished with Trap Bar Deadlifts - working up to sets of 3 on 150kg, did about 5 sets all up and my legs were well and truly done

Week 4 - Bench 18/04/12

MAIN LIFT - BENCH (Round 3)

• 10 x 40kg
• 10 x 60kg
• 10 x 70kg (3 sets)

ACCESSORY LIFTS - Clean + Hang Clean Complex & Ab Wheels

• 3 x 50kg                 12 x Ab Wheel (on knees)
• 3 x 60kg                 12 x Ab Wheel (on knees)
• 3 x 75kg                 12 x Ab Wheel (on knees)
• 3 x 75kg
• 3 x 75kg

Did a workout at T's place, he was doing cleans so I just joined in cause it's deload week and I don't care haha, was good fun.

Week 4 - Cleans 16/04/12

MAIN LIFT - CLEANS (Round 3)

• 10 Complexes x 60kg

*A Complex is a clean into a hang clean and jerk

  (1 minute to 2 minutes rest between complexes)

ACCESSORY LIFT - Rack Power Cleans & Jerk, Rack Cleans & Jerks, Jerks

• 5 x 60kg                    5 x 60kg                   2 x 80kg
• 5 x 70kg                    5 x 70kg                   2 x 80kg
• 2 x 80kg                    5 x 80kg                   2 x 80kg

Probably one of the best cleans sessions in a while, and its deload week haha. The power cleans from the rack were very tough, but the cleans from the rack were really solid and I jerked every rep and made sure each rep was done with hook grip (thumb under the fingers) which was awesome.

Week 4 - Military 15/04/12

MAIN LIFT - MILITARY (Round 3)

• 8 x 50kg (3 sets)
• 5 x 60kg (3 sets)

ACCESSORY LIFT - Two Handed Dumbell Clean & Press

• 5 x 22.5kg (each hand)
• 5 x 32.5kg (each hand)
• 1, 1, 1 x 35kg (each hand)
• 1 x 37.5kg (each hand)
• 1 x 40kg (each hand)

Went back to the Rawlings' dojo to smash the dumbell clean and presses with Grant and Juz, managed to pull off a 40kg single with about as much effort as I could possibly muster. Deload week this week, going to be taking it easy on normal lifts and heavier on accessories, should be good : >

Week 3 - Squats 13/04/12

MAIN LIFT - SQUATS (Round 3)

• 8 x 60kg
• 5 x 80kg
• 5 x 100kg
• 5 x 110kg
• 5 x 120kg
• 3 x 130kg
• 2 x 140kg
• 1 x 140kg (FINAL SET)
• 8 x 100kg
• 8 x 60kg

Big squats is big. In and out in 30mins.

Week 3 - Bench 11/04/12

MAIN LIFT - BENCH (Round 3)

• 5 x 80kg
• 3 x 90kg
• 3 x 102.5kg
• 1 x 110kg
• 1 x 115kg (FINAL SET)

ACCESSORY LIFTS;

SUPERSET #1 (Dips & Pull Ups)

• 5 x (BW+20kg)       5 x BW
• 5 x (BW+30kg)       5 x BW
• 3 x (BW+40kg)       5 x BW
• 2 x (BW+50kg)      5 x BW
• 3 x (BW+40kg)       5 x BW
• 8 x (BW+20kg)       5 x BW

SUPERSET #2 (Cable Fly's & Tricep Pull Overs)

• 8 x (4 plates a side)      8 x (Bar+25kg)
• 8 x (4 plates a side)      8 x (Bar+25kg)
• 8 x (4 plates a side)      8 x (Bar+25kg)

Good session. Been really slack at getting to gym lately so I'm glad at least when I DO go I'm putting in hard work. Dips were beast mode, wasn't keen to try benching over 115kg without a proper spotter. Big weights is big.

Week 3 - Cleans 08/04/12

MAIN LIFT - CLEANS (Round 3)

• 3 complexes x 60kg
• 3 complexes x 70kg
• 3 C&J singles x 80kg
• 4 C&J singles x 90kg
• 1 C&J singles x 95kg
• 5 Clean singles x 90kg

ACCESSORY LIFT - Jerks, Pull Ups & Front Squats

• 3 x 80kg             5 x BW (5 sets)          5 x 80kg
• 3 x 80kg             10 x BW (2 sets)        5 x 90kg
• 3 x 80kg             5 x BW(3 sets)           5 x 100kg

Monster session, hit the cleans for about 30 minutes straight, ended up keening on 95kg but decided only to do one, but managed to jerk it. 90kg felt really solid and I jerked nearly all of my singles.

Week 3 - Military 05/04/12

MAIN LIFT - MILITARY (Round 3)

• 5 x 60kg
• 3 x 65kg
• 1, 1, 1, 1 x 70kg
• 1 x 75kg
• 1 x 77.5kg
• 1 x 80kg

ACCESSORY LIFTS - Push Press

• 3 x 80kg
• 3 x 80kg
• 5 x 80kg 

SUPERSET: Two Handed Dumbell Press & Pull Ups

• 3 x 35kg                    (BW+20kg) x 5
• 3 x 35kg                    (BW+20kg) x 5
• 3 x 35kg                    (BW+20kg) x 5

Pressed bodyweight :)

Week 2 - Squats 01/04/12

MAIN LIFT - SQUATS (Round 3)

• 5 x 110kg
• 5 x 120kg
• 3 x 130kg
• 3 x 130kg
• 3 x 130kg
• 8 x 100kg
• 8 x 60kg

ACCESSORY LIFT - Lunges

• 10 x 20kg each hand
• 10 x 25kg each hand
• 10 x 30kg each hand
• 10 x 30kg each hand
• 10 x 30kg each hand

Most gut wrenching, painful, 3rd day in a row, wanted to vom for about 10 mins after-workout I've ever done but s'all good!! Going to take 2 days off to recover and then smash week 3 heavy shit. Big weights is big!