The Kana Sai Training Log

[neon]

Yeah, SMSed you no weights hogging already.....

Anyway how does the ladder feels? wah 10kg jump for last press set? Testing 1RM?

I'm sticking to Hepburn's B routine for now...

[lifteatsleep]

5th May 2011

Squats
Empty bar x 15, 3 sets
60 x 8
80 x 5,
100 x 5
120 x 5, 3 sets

Speed Deadlifts
60 x 5
80 x 5
100 x 3
120 x 5, 3 sets

Dumbbell Bench (40kg dumbbells)
40 x 6
40 x 6
40 x 5
40 x 4
40 x 3

Dumbbell Rows (start from floor, both sides)
40 x 6, 4 sets
42.5 x 6

Weighted Dips (84kg bw w/10kg db)
94 x 6, 4 sets

Weighted Chins (as above)
94 x 5, 4 sets

Incline Bench
80 x 5, 2 sets

Note: Felt itching to lift something after being knocked out for 4 days by infected sore throat and high fever. Decided to go for a light full body workout to test water as throat felt 90% alright. Got carried away and ended with a heavy one. Oops.

[lifteatsleep]

6th May

Squats
60 x 8
70 x 5
80 x 5
100 x 5
110 x 3
120 x 3
130 x 3
140 x 1
145 x 1
100 x 15

Pendlays
60 x 5
80 x 3, 2, 1 (3 ladders)
90 x 5 (loose form)

Note: Not much time for other exercises, spent a little too much time on squat warmup sets. Still feeling my way around for heavy squats. Some doms after last nite light squats. Pendlays felt fast and tight. Time to increase the poundage by 5kg for next session.

[lifteatsleep]

9th May 2011

Deadlifts
100 x 6
120 x 5
140 x 3
160 x 1
170 x 3, 3 sets
(too tired to cont..)

Military Presses
70 x 1, 2, 3 (3 ladders)

Pendlay Rows superset w/ BW Dips
{80 x 5 / 10 } 5 sets

[lifteatsleep]

17th May 2011

Deadlifts
170 x 3
160 x 3, 3 sets

Pendlay Rows
80 x 5, 5 sets

Military Presses
70 x 3, 5 sets

BTN Press s/s with Pulldowns
40 x 10, 150(lbs) x 10 } 4 sets

Note: Deadlifts were horrible, form was a bit off. Immediately could felt the lower back taking the blunt of the load and decided to lift lighter. Back remained sore even for the next 3 days.


18th May 2011

Squats
120 x 10, 9, 8, 9

Pendlays
60 x 5,
70 x 5,
80 x 5,
85 x 5,
90 x 5,
95 x 3,

Close Grip Bench
80 x 10, 8, 7

Pulldowns
150(lbs) x 10, 4 sets

Note: Doing high reps squats of 80% 1RM to spare the lower back. CGBP were quite weak. 95 for pendlays were a struggle as well.

[lifteatsleep]

20th May 2011

Squats
120 x 2
130 x 3
135 x 3
140 x 3

RDL
100 x 4
110 x 4
120 x 4
130 x 4

MP
60 x 5, 3 sets

[lifteatsleep]

22nd May 2011

Deadlifts
160 x 3, 3 sets

Military Presses
70 x 3, 3 sets

Pendlays
80 x 5, 4 sets

Pulldowns
160lbs x 6, 4 sets

[lifteatsleep]

2nd June Thurs

Deadlifts
100 x 5
110 x 3
120 x 3
130 x 2
140 x 3, 6 sets
145 x 1
150 x 1
160 x 1

Dumbbell Presses
30 (per side) x 10, 3 sets

Some rubbish cable flyes.

Dumbbell Rows
40 (per side) x 5, 3 sets
50 x 5, 3 sets

Machine High Rows s/s Machine Incline Presses
30 (per side) x 12, 3 sets

Note: Felt good to be using heavy dumbbells. Gonna to be doing high reps with heavy db presses and rows in future.

[lifteatsleep]

6th June 2011

Squats
120 x 5, 3 sets

Pause Squats
100 x 3, 3 sets

DB Bench Press
30 (per side) x 8, 4 sets

Cable Flyes
3rd plate (per side) x 10, 4 sets

DB Rows
40 (per side) x 5, 4 sets