THURSDAY 17th MAY 2012
Skill/Core/Flexibility
- HS Work
- Standing Rollouts 2x10
- Bridge work
- Stretching
Various
Dislocates 3x15
- Vacuum 3x40s
HS are better, rollouts are tearing me a new one, in a good way. Update on ankle: it's getting better but not workable in terms of running, skipping or squatting. Should be able to et away with Romanian DL seeing how regular deads are ok. Hopefully will be fine in 3 weeks time, fingers crossed.

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My Log.

FRIDAY 18th MAY 2012
Strength
- Pull-ups
BW x10
35kg x4, 4, 3, 3
- Bench Press
BAR x10
40kg x5
60kg x3
90kg x4, 5, 5, 5
95kg x3
- Shrugs
100kg x10
140kg 4x5
100kg x10
Over my little setback with the bench earlier, got back up to 90kg and looks like next week I'll be working with 95. Pull-ups reps were a little dodgy if I'm honest.

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My Log.

SATURDAY 19th MAY 2012
Just some calisthenics in my local park today. Dips, pull-ups and press-ups. Lots of them too. Rest tomorrow.

SUNDAY 20th MAY 2012
REST

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My Log.

Not cutting to a certain weight, just want to look good at the beach on holidays lol. I think 86kg will be roughly what I land up at, maybe not even that low because I'm nearly where I want to be now.

I have a docs appointment this arvo for my knee, I suspect torn ACL in both knees, so if all goes well I'll have an MRI in Perth this weekend to say for sure what the problem is. What ever I have done to my right is the same thing I did to my left around 7-8 months ago so I know I can train around it once pain and swelling has subsided, I just don't want to be told I need a reco, have not kept the muscles around the knee strong and have a long rehab because of it.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

MONDAY 21st MAY 2012
Strength
- Chin-ups
BW x10
35kg 3x5
40kg x2
- Dips
BW x10
20kg x5
45kg x2
65kg 5x3
- Stiff Legged DL
40kg x10
50kg x10
60kg x5
70kg x5
80kg x5
- Farmers Walks
50kg DBs x1 long, 2 short (broken)
Hit 3x5 on chins, happy with that. Back on 5x3 with the dips. It's possible last week I was working with 70kg by accident which would explain the lower reps. Whoops.
First time with the stiff legs, just trying to feel out the exercise at the moment. Hopefully it helps with my deadlift.
The short sets of farmers were broken, but that's not a problem as I got the long walk in.

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My Log.

TUESDAY 22nd MAY 2012
Skill/Core/Grip
- HS work
- Standing Rollouts 2x10
- Bridge work
- Stretching
Various
Dislocates 3x15
- Vacuum 3x40s
Bridge work just wall walks, feet closer but less ROM.

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My Log.

WEDNESDAY 23rd MAY 2012
Strength
- OHP
BAR x10
40kg x3
50kg 4x4
- Push Press
55kg 3x3
- Deadlifts
100kg x5
140kg x2
160kg x5
- Farmers Walks
55kg DBs x2 short
Good day. Small pause between a few of the reps of the 160 deads, but got 5 reps. Second set of farmers was broken.

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My Log.

If you asked 48 people you'd probably get 48 different answers so I'll just give you my spin. Ultimately no-one NEEDS a belt but it can be a great tool to help with your training. A belt basically helps you generate intra-abdominal pressure so if you can do this on your own and have a very strong core then a belt is not needed. My belt just gives me something to push against and build the pressure.

I've seen many people using belts but using them incorrectly so expect a little bit of a learning curve. The more proficient you are at using your belt the more you'll get out of it. Since you've use the rack pull as an example I'll use that to demonstrate. I've recently pulled 272.5kg without a belt but 350kg with a belt. I must stress that this difference is not always so great and goes to show that I'm very good at getting the most out of my belt.

So basically its preference however I will say that I feel my belted lifts will always be higher than my raw lifts. Would I recommend buying a belt? Yes, they are cheap and last forever. A good belt will last you a lifetime, you don't need anything fancy. Mine is a 2 prong power belt which cost me ~£30 and I can't imagine ever needing another one. There is one warning I must stress, a belt is no excuse for poor form so sort out any form issues first, don't simply mask them by putting a belt on.

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My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Glad I was of use. You've got the right attitude there mate, use the belt when you have to but otherwise go without. That's pretty much exactly how I do it.

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My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

THURSDAY 24th MAY 2012
Core/Flexibility
- Circuit (each x60s)
Flutter kicks
Heel taps
Rowers
- Extended Side Plank x60s (per side)
- Plank x3 mins
- Circuit (each 60s)
Leg Raises
Oblique Crunches (per side)
Superman
- Extended Side Plank x60s (per side)
- Stretching
Various
Dislocates 3x15
- Vacuum 3x40s
Back wasn't feeling good enough for rollouts after yesterday's deads, so just made up up a core routine on the spot.

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My Log.