DE Upper

So was at the physio on friday and had to work up to a new pain free max today. Im feeling a litle over-trained at the mo but did it anyway. starting tommorow i will have to take a semi-deload week, whats semi-deload? basically ill work heavy on the squat and bench and only do speed pulls as i will be away on friday-sunday. I will also cut back on the accessory work.
heres todays workout:

Bench:
bar 2 x 20
40 x 10
60 x 10
70 x 6
80 x 3
90 x 1
100 x 1
110 x 1
115 x 1

Speed bench
60kgs 8 sets of 3

dumbell incline
30 bells 3sets x 10

kroc rows
worked up to the 35bells for 10 reps each side, left room to spare

weight chins
3 sets with 5kgs x 8reps

dumbell shoulder press
worked up to 30 x 10

lat. raises
2 x 15

piston presses
a billion.

so looking it was a healthy but very volumised workout. My bench is comin along nicely and so is rehab. im only 5kgs off my RAW bench so thats a great sign! but i knwo i cannot train to full potential. its 60% all the way for me :(

ME deadlift day!

Speed box squats
worked up to 90 for 6 sets of 2

deadlifts
60 x 8
100 x 5
140 x 5
160 x 2
180 x 2
200 3 sets of 3

(this is a PB "volume-wise", i have done 200 for 5 before but never for working sets. There was definately 5 reps in there, even on the third set, but for some reason i dont think todays deadlifts were as "fast" as when i pulled the 200 x 5. ive no video of today to compare so. . .)

anyway.
lats
worked up to 3 x 8

shrugs
worked up to 150 for 2 sets of 8

pull throughs s/s with abs
3 sets of 12 P/t's
3 sets of 12 abs

Decided to copy my training partner James and work up to heavy shrugs over the next while (he robbed it from Matt Kroc ha). i think they will help me with lockout as james has a very strong lockout these days.

ME bench and more Rehab

Continued with my light benching again.
bar 2 x 20
40 x 10
60 x 8
70 x 8
80 3sets of 8reps

3 boards
100 x 3
110 x 3
loose, old shirt on:
115 x 3
120 x 3
125 x 3
130 x 3 all handy dandy

incline bench press
50kgs 4 x 10 (just get some blood in)

seated cable rows
1 x 20
1 x 15
1 x 15
1 x 10 (basically worked up 60kgs)

rolling tri extensions
3 x 12

hammer curls!

happy with the board presses.
This is has been a good week so far. Ill deadlift friday and if i get a good deadlift session in it will give me a nice idea as to where i am at for the comp on july 26th!

ME squat

60 2 x 8
80 x 3
100 x 3
120 x 3
suit on straps down
140 x 3
160 x 3
straps down, loose wraps
170 x 2
straps down, tighter wraps
180 x 2
185 x 2 all handy dandy

suit off
100 x 5
120 x 5

pull throughs
4 x 12

s/s with abs
3 x 12
1 x 15

DE UPPER

speed bench 60kgs 8sets x 3reps

Incline dumbells
worked up to 30 bells x 3 x 10

dumbell rows s/s with chins
worked up to 35 bells x 10 reps
chins for sets of 5

shoulder press
worked up to 30 bells x 10(PR)

lat raises
3 x 10

tate presses
3 x 10

gun work and push downs

THE HAPPENING

For those of you who wish to sit in a chair for 90mins with your hands out in front, shoulder width apart, palms facing up saying to yourself: "what the fudge" then i suggest you give this one a miss and rent that shit. At least renting it means you can do one if not all of the following:

stop the DVD to:
-go eat a big sized meal
-take it out of the player, set a match to it and throw it as far as possible into a pile of petrol.

pause the DVD to:
- there are no reasons to pause this film because you will not miss anything, and leaving it play while you pee means you dont have to sit watching it any longer than deserved.

the funniest line to come out of the thing was : "cheese and crackers" which i think meant "holy shit!"

...all in all and good movie !haha

Ger Smith - watching bad movies since 1987

Today - Deadlifts

Speed squats
worked up to 100 6sets of 2

deads
worked up to a top set of 190 x 5
dropped back and did 150 5 x 2 working on speed

lat pull downs
5 x 10

shrugs
5 x 10

pull throughs
3 x 10

hanging leg raises
3 x 10

cardio

happy with the 190, it was comfortable.

More rehab today:

Bench press
Bar 2 x 20
40 x 15
60 x 10
70 x 10
80 2 x 6
80 x 10

easy obviously.

3 boards (close grip)
80 x 3
100 x 3
105 x 3
110 x 3

seated cable rows
4 x 15

lat.raises
3 x 10

gun work.

pec felt tight but i was happy with how the sets felt.

Today ME Squats

low box squats
60 x 5
80 x 3
100 x 3
120 x 3

Free squats
60 x 8
100 x 5
120 x 5
140 x 5 (added light wraps)

wide stance SLDL
worked up to 110 x 6
did a set of reg stance x 6

leg extensions
3 x 15

abs

Thoughts: Not much. ive done 140 x 5 RAW before so this is no different. i was mainly concentrating on getting in good bar speed and using my wraps for the first time since january 27th. should have a video to post soon

Had Enough of Injuries?

at 21 years old and roughly 3 years of training to my name, its can be, at times, tough to accept injuries. In my three years of lifting. Ive had to come to terms with a "clicky" shoulder, two bad ankles (prior to Lifting), Groin strains, Rotator cuff tear, tear of pec major and minor. Your probably asking yourself, "dude, yo must be doing something wrong?" and my answer to people is normally "if pushing myself to my to the top is something wrong, then so be it". It's hard to get people to understand that to move forward in the world of sport we must be willing to put our bodies on the line and to their limits.

In the world of strength sports, there are millions taking part. I have come across lifters who have progressed in the sport injury free, but one common ground between all of these lifters is that they have never truly made an impact in the sport. if this is your chosen path then so be it, but its not mine. i want to excel, i want to be at the top, and i want to be as best i can possibly be. its not good enough to me, to just set a new PR. if im going to put my body through hard training and push my limits, i want the rewards to come in the shape of a first place medal.

I have gone from a 425kgs total to a 585kgs total in 2 years and within the space of 4 full power meets. it came to a halt when i torn my pec in February and i still kick myself for letting this happen. But one thing i can come away with is expirience. I could of prevented this from happening and most importantly i know WHY this happen. It was a result of letting my body go cold and going too long between sets. i have been more careful this time round and i got away lucky enough with a mildly serious pec tear which did not require me to go under the surgeons knife. it will NOT happen again.

So if you are a serious athelte who is disheartened by injuries then i can tell you this. Even the best get injured. these are battle scars which show how far we are willing to push ourselves to achieve our full potential. wear them proudly, prevent what you can, be careful.

Ger smith - Aiming for 600kgs total @ 75kgs bodyweight and 21 years old - EVEN with a torn pec.

15/06/08

Speed bench
50% of new max
55 8 x 3 (pinky, thumb width, half thumb width)

Flat dmbell presses
20 x 10
25 x 10
30 3 x 10

kroc rows s/s with pull ups
worked up to 30's 2 x 12

Seated shoulder dumbell press
10 x 15
15 x 12
20 x 12
25 x 10
30 x 8

lat. raises
3 x 10

gun work.