Tosa's Log

[Tosa]

April 13, 2016

CG Bench
Bar x bunch
60kg x 5
72.5kg x 2
82.5kg x 8 x 5 (75s rest) @7

Press: 42.5kg x 4 x 8
CS Cable row: 3 x 12
NG Chins: 3 x 10
Rope curls & triceps: 100 total reps
Face-pulls: 100 total reps

 

[Tosa]

April 15, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1 (belt)
140kg x 1
150kg x 1
157.5kg x 3 @8-9
147.5kg x 2 x 3 @8
Lost some upper back tightness on the top set - need to drive the elbows forward more - but overall things moved pretty well.

Deadlift
75kg x 3
105kg x 2
125kg x 2
145kg x 2 (belt)
165kg x 2
175kg x 2 @8
180kg x 2 @8
185kg x 2 @9

Leg Press: top set of eight, two down sets
Ab wheel: 4 x 8
YWTLs: 3 sets


Some aerobic base intervals yesterday. Nothing too interesting.

 

[Tosa]

April 16, 2016

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
107.5kg x 1
115kg x 2 x 2 @9
110kg x 2 x 2 @8

Sling Shot Bench
110kg x 1
120kg x 3 @7-8
130kg x 2 @9
120kg x 3 @8

Press: 47.5kg x 4 x 8
Pull-ups: 5 x 10
Curls & Triceps: 45kg x 3 x 6
Band Pull apart circuit: 4 sets

Not a great day for bench. Wanted triples for the top sets, but that wasn't going to happen. Might need to get a bit more weight in my hands on one of the other bench days.

 

[Tosa]

April 17, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
115kg x 1
125kg x 1
135kg x 5 x 5 (belt) @8
Felt like I was losing some upper back tightness again, but I might of figured out why this started happening - I had been driving my elbows under the bar before unracking, but for whatever reason, I haven't done that the last few squat sessions.

Paused Deadlift
75kg x 3
105kg x 2
130kg x 1
150kg x 2 x 3 (belt) @7
150kg x 2 x 3 (2 mat deficit, no pause) @7
Did lighter deadlifts today, instead of on Tuesday, to see if that leaves me fresher for the heavy deadlift day.

Leg Press: 5 x 8
Ab wheel: 3 x 8
YWTLs: 3 sets

 

[Tosa]

April 18, 2016

Bench (off pins, at chest)
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 2 @7-8
110kg x 2 @8
100kg x 5 x 5 @8

DB Incline Bench: 70s x 5 x 8
Cable rows: 4 x 10
Pull-ups: 4 x 10
Curls: a bunch

 

[Tosa]

April 19, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
115kg x 1
125kg x 8 x 4 (115s rest) @7
Took my time getting the elbows under the bar and getting set before unracking. Much better.

RDL
70kg x 5
100kg x 3
130kg x 4 x 6 @7

Leg Press: 75 total reps
Ab wheel: 3 x 8
Band face-pull to Serrano press: 4 sets

Changed how I perform the ab wheel to try and decrease hip flexor involvement. Started in more of a plank position with the ab wheel right under the shoulders, and just rolled it forwards from there. So the movement came from the shoulders, not the hips. Abs were still working hard, but I didn't feel my hip flexors. Maybe not proper ab wheeling, but I think that's how I'll be doing it from now on.

 

[Tosa]

April 20, 2016

CG Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 8 x 4 (115s rest) @7
Rest times weren't quite right for the first couple sets, because I was working in.

Press: 47.5kg x 4 x 6
CS Cable Row: 4 x 12
Curls, Triceps & Face-pulls: 75 reps each

Messed around with some chain flies for fun.

 

[Tosa]

April 22, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
140kg x 1 (belt)
150kg x 1
160kg x 1
170kg x 1 @ 10
155kg x 2 x 1

Deadlift
75kg x 3
105kg x 2
125kg x 1
145kg x 1 (belt)
165kg x 1
185kg x 1 @8-9

Ab wheel: 3 sets
Band Serrano Press + rear delts: 4 sets

 

[Tosa]

April 23, 2016

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
107.5kg x 1 @7
115kg x 1 @8
117.5kg x 1 @9
125kg (Sling shot)
132.5kg x 1
137.5kg x 2 x 1 @9, 10
The top sling shot sets would have benefitted from a smoother lift off.

CS Rows: 3 x 12
A1. Pull-ups: 10kg x 4 x 3
A2. Press: 52.5kg x 4 x 6
Ez bar curls / lying tricep extension: 45kg x 4 x 6
Lateral raises: 30s x 3 x 10

 

[Obscure Terror]

Tosa's log
Abandoned
We miss him

/haiku

 

[Flash_Monsta]