Critterallan's Training Journal

[critterallan42]

New profile - testing today..

Height: 6ft 3inches
Weight: 107kg
Position: Back-Row

1RM Bench Press: 137.5kg
1RM Squat (90 degrees): 195kg

[critterallan42]

Weird - 2 days later: Bench Press - 130kg x 3. This week just ticking over - some light isolation and mobility work plus anaerobic rowing before start of new programme next week, might even take another week off and do a bit more anaerobic rowing.

[critterallan42]

Oops got alot of sessions to enter! Currently at end of pre-season conditioning phase. Im 5kg heavier than this time last year - feeling much fitter too. Team sessions are now being tapered towards games, running distances are shorter with greater emphasis now on speed and power. Doing alot of contact work. Feeling much stronger but have ongoing pain in my lumbar part of my back - still managing SLDL at about 75% of what I should be doing relatively pain free. Will update later on with most recent sessions.

[critterallan42]

OK, got alot of sessions to enter so I will enter an abbreviated session. This is Westside beginners programme that I have tweaked to suit. Things like lat raise I added because I felt the need to widen my shoulders so I supersetted the shrug with this. Really enjoyed this programme. I am due to start a power based programme from the clubs strength coach next week. Not sure what that entails yet....... What u will see below is week 1 of the programme and week 5. Week 1 session 2 was done light in order to ensure good technique. (all in kg)

WEEK 1

Session 1:

Incline Bench
3x60
3x65
3x70
3x75
3x80
3x85
3x90
3x100

Close-Grip Bench
12x55
12x60
12x65

Military Press/Upright Row
8x40/8x40
8x50/8x50
8x55/8x60

Dumbell Row (each arm)
10x30
10x30
10x35
10x40


Session 2

Squat
5x80
5x85
5x90
5x95
5x100

Front Squat
6x50
6x55
6x60
6x70

Single Leg Squat
8x50
8x55
8x60

SLDL
8x80
8x90
8x95
8x100

Rack Pulls
5x120
5x125
5x130


Session 3

Bench Press (65% to failure)
12x80
10x80
10x80

Shrug/Lat Raise
10x80/10x8
10x80/10x8
10x90/10x10
10x100/10x12.5

Bent-over Row
8x80
8x85
8x90

Chins
8xBW
8xBW
8xBW

Bicep Curl/Hammer Curl (each arm)
8x15
8x17.5
8x20


Nice light week to get into the programme - leg were dead for 3 days after this session. Liking the combination of exercises.


WEEK 5

Session 1:

Incline Bench
3x80
3x80
3x85
3x90
3x95
3x100
3x105
3x110 (PR)

Close-Grip Bench
12x60
12x65
12x70 (PR)

Military Press/Upright Row
8x60/8x60
8x60/8x60 (PR)
8x65/8x65 (PR)

Dumbell Row (each arm)
10x35
10x40
10x40
10x45 (PR)


Session 2

Squat
5x110
5x115
5x120
5x125
5x130

Front Squat
6x75
6x80
6x88
6x90 (PR)

Single Leg Squat
8x70
8x75
8x80 (PR)

SLDL
8x90
8x100
8x105
8x110 (PR)

Rack Pulls
5x150 (PR)
5x170 (PR)
5x190 (PR)


Session 3

Bench Press (65% to failure)
16x80 (PR)
14x80
10x80

Shrug/Lat Raise
10x100/10x8
10x120/10x10
10x130/10x12.5
10x150/10x15 (PR)

Bent-over Row
8x90
8x95
8x105 (PR)

Chins
8xBW
8xBW
8xBW

Bicep Curl/Hammer Curl (each arm)
8x20
8x25
8x25


Really happy with the progress that I have made during this programme, majority of this programme was done at the same time as the preparatory pre-season phase which included a high volume of running. Alot of PRs in week 5 due to high calorie intake. Overall - pleased with this programme but still a long way to go.

Re-test 18/8/06

Weight: 106kg
1RM Bench: 150kg
1RM Squat: 190kg

[critterallan42]

Squat is still poor due to continual knee problems, hopefully if these clear up I will have a real shot at bunping my lower body lifts up a bit. Keeping a closer eye on my diet just now - tried reducing/cycling carb intake but I found I was getting really drained towards end of sessions. Instead I am trying to cut out refined carbs and high GI foods combined with my usual high protein intake- seems to be working well.

[kingcarlos]

nice log man. so sad not alot ppl view it. as long u play rugby, i support u haha

[critterallan42]

I'm back! No internet connection for ages. Will re-post next week. Season so far - going well. Much more confident going into contact due to strength gains from Westside method I have been using. Nearly a stone heavier than this time last season and I havent got slower. Loving it just now but still feel I have more to achieve.

[critterallan42]

Im back - new posting next week