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Recent Entries

Week 7 - Overseas Training

by captnj on 06-17-2013 at 10:57 AM
Found a decent gym to train at. But was jet lagged (12 hour time zone difference) and had some food poisoning the day I left. Yet manged a decent training week. 207 x4 @9 was a good performance for deadlifts even after squats the same day.

Later in the week, i managed quite a high volume workout with pin squats.

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Week 7 - Overseas Training

by captnj on 06-17-2013 at 10:56 AM
Found a decent gym to train at. But was jet lagged (12 hour time zone difference) and had some food poisoning the day I left. Yet manged a decent training week. 207 x4 @9 was a good performance for deadlifts even after squats the same day.

Later in the week, i managed quite a high volume workout with pin squats.

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Week 6 - Week before a trip

by captnj on 06-17-2013 at 10:36 AM
squat w/belt
Est. 1RM: 234 kgs
130
x
3
x
1
@
6
56% 390

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Week 5 - working on deadlift setup

by captnj on 06-01-2013 at 10:34 PM
Week 5 Day 1
5/27/13 squat w/belt
Est. 1RM: 220 kgs
130 x 3 x 1 @ 6.6 59% 390
150 x 3 x 1 @ 7 68% 450
170 x 3 x 1 @ 8 77% 510
187 x 4 x 1 @ 10
175 x 1 x 1 @ 10 80% 175

The 187 x4 was a PR

2ct pause bench
Est. 1RM: 163 kgs
80 x 4 x 1 @ 6 49% 320
105 x 4 x 1 @ 7.5 65% 420
120 x 4 x 1 @ 8.5 74% 480
130 x 4 x 1 @ 9 80% 520 305.2
124 x 4 x 1 @ 9.5 76% 496

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Week 4 training, progressing well.

by captnj on 05-24-2013 at 04:30 AM
MONDAY
squat w/belt
Est. 1RM: 201 kgs
140 x 3 x 1 @ 6
165 x 3 x 1 @ 7.5
187 x 2 x 1 @ 9.5
170 x 5 x 1 @ 9.5

I brought my squat stance out a little to keep more upright. This reduces stress on my back which allows me to do more volume. As you can see I managed a good back off set this time at 170x5. normally after the top set I am fried. On the other hand I think I need to get used to the width at the bottom position.

3ct pause

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Updated 05-24-2013 at 04:54 AM by captnj

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