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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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So I doubt anyone is interested in seeing my training log as my numbers Are not that impressive Lol but am doing a full meet next year and am making this so i can track my progress.
(i will be posting videos as soon as i get a camera just to see any form issues)
Kerley
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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1-11-09
lots of warm up sets
rack deads from just below knee worked up to a 3rm
shrugs 3x10
hyperextentions 3x12
pull throughs 4x15
standing abs 3x12
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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Incline barbell press: worked up to a 5rm
Incline dumbell press: 3x8
Rolling tricep extentions 3x10
Bent barbell rows 4x10
Side laterals 4x10
EZ-bar curls 4x12
Lots of cardio |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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Incline barbell press: worked up to a 5rm
Incline dumbell press: 3x8
Rolling tricep extentions 3x10
Bent barbell rows 4x10
Side laterals 4x10
EZ-bar curls 4x12
Lots of cardio |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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Incline barbell press: worked up to a 5rm
Incline dumbell press: 3x8
Rolling tricep extentions 3x10
Bent barbell rows 4x10
Side laterals 4x10
EZ-bar curls 4x12
Lots of cardio
EDIT: last time ill try and use my iphone to post! |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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4th of November 2009
wide stance squats worked up to a 1rm
speed pulls 8x1
shrugs 3x10
hyper extentions 3x10
standing abs 3x15
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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6th of november 2009
speed bench 9x3
dips 3x10
dumbell extentions 3x10
fat man pull ups 3x20 ( did 10 with a wide grip then 10 with a close grip total 20 reps)
EZ BAR curls 3x10 |
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Brian14
Level 0
Join date: Apr 2009
Location: New York, USA
Posts: 90
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You should post the weights too not only because I am curious as to what they are, but it'll be easier for you to track your progress. Good luck in your training and in your meet! |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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best lifts (big 3)
these were all done in training.
bench:100kg
squat:150kg
deadlift:150kg
no videos so they are obviously made up LOL
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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Incline barbell press: worked up to 75kg x1 (75kg is easy and cant get 80kg off my chest)
flat dumbell press: 26kgx3x8
Rolling tricep extentions 14kgx3x10
Bent barbell rows 70kgx3x5
barbell front raise 20kgx4x10
EZ-bar curls 20kgx3x10
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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B-Man wrote:
what meet will you be doing man?
haven't decided yet!lol
but am definitely gonna do 1..just got to pick one |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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ok so i trained today:
Speed squats 50kgx8x3
leg press 200kgx3x8
pull throughs 25kgx4x12
shrugs 90kgx3x10
standing abs: cant remember the weight i used for my top sets but i did 3 sets of 12 |
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B-Man
Level 0
Join date: Apr 2009
Location: Ireland
Posts: 253
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Kerley wrote:
B-Man wrote:
what meet will you be doing man?
haven't decided yet!lol
but am definitely gonna do 1..just got to pick one
Sure ill try make it to the same meet and maybe compete against you ;)!this leaving cert. crack is not helping me bring up my numbers lol. |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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B-Man wrote:
Kerley wrote:
B-Man wrote:
what meet will you be doing man?
haven't decided yet!lol
but am definitely gonna do 1..just got to pick one
Sure ill try make it to the same meet and maybe compete against you ;)!this leaving cert. crack is not helping me bring up my numbers lol.
haha am glad i didnt do that leaving cert..i hear its hard Lol |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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speed bench workout:
bench press 50kgx9x3
dips BWx3x10
rolling tricep extentions 16kgx3x12
fat man pullups 3 sets of 10 with a wide grip 3 sets of 10 with a close grip
side laterals 14kgx3x10 ( i suck at these)
ez-bar curls 20kgx3x10 |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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max effort squat:
good mornings: worked up to 75kgx3
wide stance leg press: 200kgx3x8
shrugs 90kgx3x10
weighted sit ups 10kgx3x10 |
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BlackLabel
Level 1
Join date: Oct 2008
Location: Connecticut, USA
Posts: 2089
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I dont think you should be doing speed work for your main lifts. You would benifit more with repeated effort days.
And ive noticed your not deadlifting?
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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BlackLabel wrote:
I dont think you should be doing speed work for your main lifts. You would benifit more with repeated effort days.
And ive noticed your not deadlifting?
yeah i thought about not doing speed work, but i thought that the assistance work would be enough to build size. i deadlift heavy every other week and do speed pulls on my dynamic effort day |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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Monday max effort bench:
decline barbell press: worked up to 85kg x1
incline dumbell press: 26kgx3x8
JM PRESS 20kgx3x10
Bent barbell rows 70kgx3x5
barbell front raise 20kgx4x10
EZ-bar curls 20kgx3x10 |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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tuesday:
rack pulls just above the knee: 130kgx3
wide stance leg press: 200kgx3x10
pull throughs: 3x10
standing abs: 3x10 |
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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today:
speed bench: 55kgx9x3
JM PRESS: 50kgx3x5
dips: BWx3x10
bent rows 70kgx2x8 done a 3rd set and got 5
side laterals 16kgx3x8
ez curls20x3x8
training felt crappy today
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Kerley
Level 3
Join date: Nov 2008
Location: Ireland
Posts: 1377
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friday the 20th of november:
speed squat:55kgx10x2
wide stance leg press: 200kgx3x10
shrugs 90kgx3x10
pull throughs: 3x10
standing abs: 3x10 |
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