5 November 2014
Light night
Cowboy Bench Method
It was a good night in the gym but I wish they wouldn't advertise and offer a free week on facebook.. The place was packed, at least I only had to wait a few minutes for the rack. I got in some stretching and back extensions waiting. So that wasn't bad.


Front Squats - I held the weight at 120kgs tonight looking at 2 things. I need to watch going too heavy because intensity night is going to need all the recovery I can get. and secondly I have been considering whether or not to taper into my next comp coming up in just over 5 weeks. I'll make the plan after intensity day this week.. Besides 120kgs on a front squat still requires some effort to get in. Certainly not maximal but it takes a push..
SSB squats 120kgs x5 set 3/3

OHP- I jumped in between a couple of guys squatting to get my sets in. I didn't warm up at all just grabbed the bar and started. I actually felt better on these than I have in a long time. Maybe I should practice what I preach and cut back on some warm ups. The blood is already pumping from squats so why put in the extra sets,.. These went up great but I am not moving the weight until post comp. I went ahead an did a couple extra reps on my 3rd set.
OHP Set 3 of 3

Barbell rows - hard and mean like they should be. Holding at 90 kgs until post comp..

Over all a good workout and has me thinking about the next few weeks and my lead up to the Oceanias....

3 November 2014
Volume Night
Cowboy Bench Method
Well a few days off seemed to help out. The fishing trip didn't yield any fish. Somehow trying to row a boat in a gale doesn't get many fish in the boat  . but it was worth the time to relax and enjoy time away with my wife and friends.
Lifts tonight felt good and the DOMS from last week was gone after a couple of days.
 

Squats - Tonight's squats went good. I have gone to 3x5 on volume day squats now. With Intensity days getting bigger recovery seemed to be coming an issue so a tweak on volume was in order. I caught myself loosening up on the left side again so I need to pay attention and keep the bar level.


Bench Press - The bench was the thing I was concerned about the most tonight. After the DOMs last week it was good to get under the bar and push some weight. 100kgs 6x6 was a good go for volume and I got all my reps with only a few needing any serious extra effort. Friday should go well going by the way Monday went.


RDLs - I have decided to go with an ascending type of rep scheme on my RDL sets. The plan is to warm up going up to a weight higher than the last workout. Last week my work sets were at 130kgs so I worked up to a set of 140kgs. Next week I will work up to a set at 150kgs and so on. Once I get to where I miss reps I will hold and than start to go up in 5 kg jumps.