Training DiaryJune 26, 2002 - Squat day: Squats: 52.5x8, 87.5x8, 97.5x4, 102.5x2; Front Squat 8@20k, ouchy on the wrists, need to find better form; Lunges 3x8@empty, 20, 30, easy but aerobic, form iffy; Calf Raise:150-250kg +50kg,16, marginal so repeat at this level; Incline Crunches 2x15, these really don't hit the spot so I'll go back to regular and reverse crunches.
After getting home I popped on some sweats to keep my legs warm, then stretched out. Soreness is much alleviated by this - I have a hunch it was the warmth more than the stretching.
Notable is that my previous quarter goals were to lose bodyfat, which has failed utterly. I tried BodyPump and restricted calories, but this just meant I was grumpy as hell. I drifted back into strength training, and there I sat. It is my conclusion that I can get a lot more out of pure strength training than I can by trying to sculpt a Calvin body (ha!), so I've decided that by training for powerlifting I can develop as well as have meaningful motivators and benchmarks. So, my declared goals for the coming quarter are:
I reckon that the ride in from our new house (however often I do it) will easily be enough cardio that a pure weights programme will suffice, and I'll post it once I've worked out what it is. Of course, all may change when we have moved, so planning has to be a bit vague at this point - for instance, we may end up with a gym at home, or the ride may be a killer after leg day. But the gist of the current programme is: train for powerlifting, and relax more effectively.
• Squats: 50x8, 85x6, 95x4, 100x2
• Calf Raise:150-250kg +50kg,15
• Deadlift 50x10, feeling for the form
• Bombed out on dips
MuscleTalk: lay on the bench, then bring your shoulderblades together before you take the bar. The shoulderblades lock to form a solid plate at your back, and you can evolve more power through that than you could through a flibbly loose back. Also did this session without gloves: I'm trying to toughen my hands.
• Bench press 30x15, 40x9, 50x2, x2 (smith, advanced)
• Chins: 106x10, 82x7, 82x4
• Incline crunch x15
• Dumbbell Flye @ 12x8, 6
• Shoulder press @14x4, 10x8
• Preacher Curl: 15x15, 20x6, 5
• Lat Pulldown: 112x5, 125x5 137.5x0
• New: Farmer's Walk, 30kg, 1 lap, blimey, that was fun