[pandaman]

Friday 25 July 2008

Weights

Squat

bar x 5
bar x 5
25kg x 5
40kg x 3
55kg x 2
70kg x 5
70kg x 5
70kg x 5

Was working on form. Videotaped it, was managing to keep knees from sliding forward I thought. Lower back was losing tension at the bottom, but I suppose a little softness is ok.

Press

bar x 5
bar x 5
25kg x 3
30kg x 2
37.5kg x 5
37.5kg x 5
37.5kg x 5

Row

40kg x 3
50kg x 2
57.5kg x 5
57.5kg x 5
57.5kg x 5

[pandaman]

Tuesday 29 July 2008

Weights

Press

20kg x 5
20kg x 5
25kg x 3
30kg x 2
35kg x 1
40kg x 1
42.5kg x 1
44.5kg x 1
46kg x 1
47kg x 1
47.5kg x 1
48.5kg x 1

Push Press

40kg x 3
42.5kg x 3
45kg x 3
47.5kg x 3
50kg x 3

Bench Press

45kg x 5
47.5kg x 5
52.5kg x 5

[pandaman]

Wednesday 30 July 2008

Weights

Deadlift

60kg x 5
60kg x 5
70kg x 2
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1
115kg x 1
117.5kg x 1 - This rep was really bad - lower back rounded like crazy, awful to look at.
110kg x 1 - Did this one perfect.

Stiff Leg Deadlift

60kg x 3
60kg x 3
62.kg x 3
65kg x 3
67.5kg x 3

Doing these for the first time, took it easy and worked on form. Hamstrings are really tight, so I wasn't quite keeping my legs straight, but as straight as I could keep them with hamstrings tight and lower back flat.

Barbell Row

50kg x 5
55kg x 5
60kg x 5

Last rep used a bit too much body-English...

[pandaman]

Strength Standards for 75kg male in kilograms

Squat............Untrained.....Novice... ..Intermediate.....Advanced.....Elite
...................50kg............92.5k g.....113kg.............155kg..........2 02kg

Bench Press....Untrained.....Novice.....Interm ediate.....Advanced.....Elite
...................54kg...........69kg.. ......85kg...............116kg.......... 145kg

Deadlift.........Untrained.....Novice... ..Intermediate.....Advanced.....Elite
...................62kg............115kg .....133kg..............186kg..........2 35kg

Press.............Untrained.....Novice.. ...Intermediate.....Advanced.....Elite
....................34kg...........46kg. .......59kg...............69kg.......... 84kg

[pandaman]

Friday 1 August 2008

Weights

Squat

20kg x 5
20kg x 5
40kg x 3
60kg x 2
70kg x 1
75kg x 1
80kg x 1
80kg x 1
80kg x 1
85kg x 1
87.5kg x 1
90kg x 1. This was definitely high.

Front Squat

40kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3

Overhead Squat

20kg x 5
20kg x 5
20kg x 5

[pandaman]

Saturday 2 August 2008

Weights

Press

20kg x 5
20kg x 5
25kg x 3
32.5kg x 2
40kg x 1
42.5kg x 1
45kg x 1
47.5kg x 1
48.5kg x 1
49.5kg x 1
50.5kg x 1
51.5kg x 1

Push Press

42.5kg x 3
47.5kg x 3
50kg x 3
52.5kg x 3
53.5kg x 2

Bench Press

20kg x 5
35kg x 3
50kg x 5
55kg x 5
57.5kg x 5

[pandaman]

Sunday 3 August 2008

Weights

Deadlift

60kg x 5
60kg x 5
70kg x 3
80kg x 2
90kg x 1
switched to mixed grip
100kg x 1
110kg x 1
115kg x 1 - previous workout's max, went up nicely
117.5kg x 1
120kg x 1
122.5kg x 1 - lower back rounded a little
115kg x 1 - pretty good

Romanian Deadlift

60kg x 3
60kg x 3
65kg x 3
67.5kg x 3
70kg x 3

Decided to do these instead of Stiff Leg Deadlifts because I can control the stretch on my hamstrings more, and I want more hamstring extendability. Mark Rippetoe says in Starting Strength that these are the best assistance exercise to the deadlift.

Barbell Row

55kg x 5
60kg x 5 - form felt a bit shoddy here
62.5kg x 5 - recorded this set, form was really shoddy. Less weight next time.

[pandaman]

I've always thought about competing in a Strongman event, because that would just be badass. Of course I'm nowhere near strong enough, but I like to use it as a long term incentive to bring my lifts up and keep lifting.

Found this on Strongman in Australia, seems it's getting organised!
OZ Strongman 2008

But then I checked out the rules for lightweight (under 84kg)

Light weights - Under 84KG

- Farmers Walk 2 x 70kg = 140kg for time
- Log Lift 1 x 80kg for reps
- Atlas Stones 5 x 70kg - 80kg - 90kg - 100kg - 110kg for time
- Conan's Wheel 1 x 180kg for distance
- Shield Walk 1 x 100kg for time
- Medley 1 x 200kg Tyre Flip & 80kg Chain Drag for time

Good. God.

I have a lot of work to do.

[pandaman]

Tuesday 5 August 2008

Weights

Squat

20kg x 5
20kg x 5
40kg x 3
60kg x 2
70kg x 1
72.5kg x 1
75kg x 1
77.5kg x 1
80kg x 1
82.5kg x 1
85kg x 1
87.5kg x 1

Still working on form. Form still needs working on.

Front Squat

40kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3

Still working on form because I only started them recently.

Overhead Squat

20kg x 5
22.5kg x 5
25kg x 5

I can feel these will be challenging, but rewarding.

[pandaman]

Wednesday 6 August 2008

Weights

Press

20kg x 5
20kg x 5
30kg x 3
35kg x 2
40kg x 1
43kg x 1
46kg x 1
49kg x 1
51.5kg x 1
52.5kg x 1
53kg x 1
53.5kg x 1 failed attempt

Push Press

45kg x 3
50kg x 3
53.5kg x 3
55kg x 3
56kg x 3

Bench Press

20kg x 5
40kg x 3
50kg x 5
55kg x 5
60kg x 5