[pandaman]

Wednesday 30 January 2007

Brazilian Jiu Jitsu

Wow, this log is going downhill already. Time to get it back on track.

Found a jiu jitsu class here, and it's great. I've been dying to do some grappling training, so I'm really excited. I suck arse though, but that's to be expected. This week I practiced a sweep from an "x-guard"? I've never heard of that one before - in fact, I've never heard of most of the types of guard. I'm really looking forward to next week. Bloody hot training up here though!

Still no progress on the weights, even though the spare room is beckoning. However, I managed to lay my hands on a big piece of pipe which I will hopefully be able to attach somewhere round the apartment complex to use as a chin up bar.

[pandaman]

Monday 25 February 2008

Weights

Front Squats

bar x 5
40kg x 5
40kg x 5
40kg x 5

Working on form, it's getting better.

Bench Press

bar x 5
30kg x 5
40kg x 4
50kg x 3
57.5kg x 5
57.5kg x 5
57.5kg x 5

Form is good, time to start adding weight.

Deadlift

60kg x 5
80kg x 5

Working on ensuring that hips don't come up before the bar is off the floor. Form was good, time to start adding weight.

Dips

bodyweight x 8
bodyweight x 7

[pandaman]

Tuesday 26 February 2008

Weights

Back Squats

bar x 5
40kg x 5
40kg x 5
40kg x 5

Form is feeling better, getting into the groove. Might practice some more at light weight.

Press

bar x 5
30kg x 3
35kg x 2
42.5kg x 5
42.5kg x 4
42.5kg x 3

Hmmm, didn't get all 5 reps on the 3 sets today. Try again at the same weight next time.

Pendlay Row

50kg x 5
50kg x 5
50kg x 5

Form felt good on these, head up, back straight, very minimal body movement to get the weight up. Start adding some weight next time.

Chins

bodyweight x 7
bodyweight x 4

I suck at chins.

[pandaman]

Thursday 28 February 2008

Weights

Back Squat

bar x 5
45kg x 5
45kg x 5
45kg x 5

Getting deeper below parallel every time I squat. Add more weight next time.

Bench Press

bar x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 5
60kg x 4
60kg x 3

Missed reps in 2nd and 3rd work sets. Same weight next time. The benches at the gym are really soft... hard to drive your back into them. Also, mental note to check the bar next time! The damn thing was so smooth I couldn't find the rings to set my grip properly.

Deadlift

60kg x 5
85kg x 5

Form good, but I need to remember to drive from the heels more and go with the legs before the hips. More weight next time.

Dips

bodyweight x 9
bodyweight x 6

Less than last week on the 2nd set? I don't understand. I suppose I used heavier weight for the bench press, that could explain it.

[pandaman]

Sunday 2 March 2008

Weights

Squats

bar x 5
40kg x 5
50kg x 5
60kg x 5
50kg x 5

Was going to do 3 sets of 50kg, but I saw the 60kg on the bar in the power rack and decided to try it out and see if my form held up with the heavier weight. It sort of did, but I'm going to stick with adding 2.5kg to the 50kg I did today for next time.

Press

bar x 5
30kg x 4
35kg x 2
42.5kg x 5
42.5kg x 5
42.5kg x 3

Missed 2 reps on the 3rd set. Same weight again next time.

Pendlay Row

52.5kg x 5
52.5kg x 5
52.5kg x 5

I really like this exercise, it's not a deadlift, but it still feels like you're working your whole body! More weight next time.

Chins

bodyweight x 7
bodyweight x 4

Same as last time. I still suck at chins. I suppose they're assistance, as long as my row numbers are going up I'm happy. Bodyweight again next time.

[pandaman]

Tuesday 4 March 2008

Weights

Squats

bar x 5
40kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Can't shake the feeling that my lower back is rounding still. I'll keep stretching and try to find where the hell I put my digicam so I can take a video of my squat form and get some advice.

Bench Press
bar x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 5
60kg x 5
60kg x 5

My spotter's hands were so close to the bar I couldn't really tell if he was touching it. He said he was "hardly" touching it. I think he was touching it a bit... I'll have to do the same weight next week and tell the spotter to keep his hands totally away from the bar.

Deadlift

60kg x 5
75kg x 3
90kg x 5

Nastly last rep - hips went up too early. But all the other reps were good. Tried pulling back more and opened up my shins for the first time. Not sure if that's good or bad...

Dips

bodyweight x 9
bodyweight x 6

Same as last time AGAIN! I suppose they're only assistance.

[pandaman]

Thursday 7 March 2008

Weights

Squats

bar x 5
40kg x 5
55kg x 5
55kg x 5
55kg x 5

Form was good, add more weight next time.

Press

bar x 5
30kg x 3
35kg x 2
42.5kg x 5
42.5kg x 4
42.5kg x 3

Less reps than last week. I haven't been able to do 42.5kg x 3 x 5 for 3 consecutive workouts, so I've stalled... I'll reset next workout, taking 10% weight off, and do my work sets with 37.5kg. Pathetic, still so far away from my one wheel press goal.

Row

55kg x 5
55kg x 5
55kg x 5

Using too much body momentum, and looked down on the 5th reps of the last 2 sets. Same weight next time. My row is catching up on my bench press, and I don't know if it should really pass it or not. Might work until it's even with my bench but not add any more weight.

Chins

bodyweight x 7
bodyweight x 4

Same as last week... just keep plugging away!

[pandaman]

Goals to reach in 6 months

Decided to set some goals for myself and a time limit in which to achieve them, to give me a "carrot" of sorts. I've decided to try for the "intermediate" weight range from Rippetoe's exrx.net strength standards webpage.

By Monday 8 September 2008...

Squat 115kg
Bench Press 85kg
Deadlift 132.5kg
Press 60kg

If I can get to the following weights for reps I think I'll be able to do the above maxes.

Squat 100kg x 3 x 5
Bench Press 75kg x 3 x 5
Deadlift 120kg x 5
Press 52.5kg x 3 x 5

Let's see how I get on!

[pandaman]

Sunday 9 March 2008

Weights

Squats

bar x 5
40kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5

Form was good. More weight next time.

Bench Press

bar x 5
35kg x 4
50kg x 3
60kg x 5
60kg x 5
60kg x 5

What is is about "don't touch the bar" don't people understand?! I think I'll start benching in the power rack so I don't need a spotter.

Deadlift

60kg x 5
80kg x 3
100kg x 5

Yay, 2 wheel deadlift! 3 wheels here I come!

Dips

bodyweight x 12
bodyweight x 8

Wow, after being stuck for a week or so suddenly I get 3 more on the 1st set and 2 more on the 2nd! Good stuff, aim for more next time.

[pandaman]

Tuesday 11 March 2008

Weights

Squats

bar x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5

Yay, one wheel squat! Well, it's not really much to celebrate, but it was with good form and below parallel. Just found out that if you go down past parallel you get all this power coming from your hammies and glutes that feels like it blows you through the 1st half of the squat! Felt good. More weight next time. 2 plate squat here I come!

Press

bar x 6
30kg x 4
37.5kg x 5
37.5kg x 5
37.5kg x 5

Start of 1st press deload. Form was good, watched a Rippetoe press instructional today and got some tips, leaning back and ripping the hips back while keeping abs tight. Felt good, more weight next time.

Pendlay Rows

57.5kg x 5
57.5kg x 5
57.5kg x 5

Form was a bit sloppy... but my row is catching up with my bench anyway (plan to have it always about 5-10kg behind) so I'll do the same weight next time and try with better form.

Didn't have time for chins tonight because I was lifting during my squash team's match and I had to go back to ref a game.