Wogi's 2009 comp log

Tall

Do you think the brick wall is the body's adaptation to the training method...? Or is it CNS failure due to over training...?

wogihao

I asked myself that question and you know I dont know.

Your CNS will take a masive kicking on a HIT program thats for sure, all that 100% effort and negative, rest pause, forced reps ect...

I dont think your realy suposed to adapt to a HIT program, I dont see how its possible to adapt when your going to 100% effort. This is purely bro speculation but I would say that adaption to the routine happens bellow a level of 100% effort the lower the % of effort the more likely that you will adapt to the program your doing and stagnate oposed to CNS burnout.

For assited atheletes the only thing that stops you is CNS burnout there is no recovery time frame anymore realy... (well it dose occur but its so short that you would have to be doing a very high volume program to inpact it in any significant way i think).

So you know that when the gains stop its only down to CNS burnout (maby but unlikely with most programs). or that your body has adapted to the program (most likely) and its time for a change.

Because theres a neurological adaption to exersise as well as building up muscle tissue, so I would guess that after a time the body decides that adding more mass is not working and trys another tactic and makes the neuro conections used in the exersise routine more efficent thus no size is gained you just are better able to perform the routine.

wogihao

ok yesterdays workout:

LEGS

barbell back squat:

1 x 10 @ 60kg
1 x 20 @ 120kg breathing squat, DAMM that was difficult felt like i was going to be sick/pass out.

waited 5 mins for the sickness feeling to pass...

barbell front squat:

1 x 10 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg <--- failure
1 x 3 @ 100kg <--- failure

Hamstring curls:

1 x 20 @ 15kg
1 x 20 @ 30kg
1 x 20 @ 45kg

Leg extention:

1 x 24 @ stack <--- failure

Abductor machine:

1 x 20 @ pin 10
1 x 23 @ stack <--- failure

BACK (light):

pulldowns:

(V bar)

1 x 10 @ half stack
1 x 8 @ stack <-- failure

(D----D bar)

1 x 9 @ stack <-- failure

(D----D bar but holding between the Ds).

1 x 7 @ stack failure

low seated cable row

v bar:

2 x 10 @ 10 peak contraction on each rep failure..

D---D bar

1 x 8 @ 12 peak contraction on each rep failure.

END

Not a bad workout.

wogihao

Today workout

CHEST:

flat barbell bench:

1 x 15 @ 70kg warmup <--- might as well have been pressing the bar for all the resitance it gave.. not a good warmup weight will have to up it.

1 x 10 @ 110kg mid effort warmup
1 x 10 @ 140kg <--- max effort to failure, I did the first 6 fine then the last 4 were paused at the top to get my wind, brutal brutal set i felt like i was going to be sick and nearly passed out.

incline bench:

1 x 15 @ 50kg warmup
1 x 8 @ 80kg <- failure I was fried from the flat bench.

cable flys:

1 x 12 @ pin 2 warmup
1 x 12 @ pin 4 warmup
1 x 10 @ pin 8 max effort peak contraction

machine fly:

1 x 14 @ stack <--- max effort peack contraction

TRICEPS:

Skull crushers:

1 x 15 @ 17.5kg warmup
1 x 15 @ 25kg mid warmup
1 x 9 @ 35kg max effort

Overhead tricep extention with barbell

1 x 13 @ 20kg max effort -- very hard pump i couldnt hardly move my arms by this point.

Press down:

1 x 11 @ stack max effort

END

Harsh harsh day, very happy with the session though anything this hard has to be good. Had a masive pump all through the session I was fuller than if I had done my death-march session for chest/triceps.

I cant tell you guys how much of a masive PB the 140kg for 10 reps was the most i ever got was 5-6 before. Never ever did that for that many before. but it was the hardest bench session ever.

Gazz

10x140kg on flat bench? Fair play wogi.

wogihao

haha yes I'm very happy with that, I know some people get crazy numbers for bench but what with my woman's bone structure I have to be greatfull for all I can get lol.

I want to get the same next week but with less time and less pauseing with the weights at the end.

Gazz

I'll be rooting for ya buddy!

wogihao

Cheers Gazz!

wogihao

Today workout

BACK (heavy)


Deadlift:

1 x 10 @ 60kg warmup nice and fast
1 x 8 @ 100kg second warmup also very fast and easy peasy
1 x 5 @ 160kg not bad
1 x 2 @ 180kg ground out the last one but still
1 x 0 @ 200kg ok ok i know it was a jump but i felt i could do it got it about 6" off the ground lol then it stuck. curse my t-rex arms. next week mofo... next week.
1 x 10 @ 130kg nice and fast

Good mornings:

1 x 15 @ 20kg
1 x 12 @ 50kg
1 x 10 @ 70kg
1 x 8 @ 80kg

Hyper extention:

1 x 10 @ bodyweight much easyer than last week
2 x 10 @ 20kg plate

T bar rows (plate loaded machine):

1 x 10 @ 20kg
1 x 10 @ 40kg
1 x 10 @ 60kg hate this exerise i cant seem to get this right at all. feels very funny (the bar crushing your balls will do that to you lol).

Pullups:

1 x 10 shoulder width
1 x 6 wide
1 x 5 close

Legs (light):

Hack squats:

1 x 29 @ stack - to failure
1 x 21 @ stack - to failure

Leg press (single leg):

1 x 25 @ 30kg
1 x 23 @ 50kg - to failure

Leg extentions:

1 x 31 @ stack - failure

BICEPS:

Cheat dumbell curl a.k.a reverse clean:

1 x 8 @ 22.5kg
1 x 6 @ 30kg
1 x 6 @ 35kg
1 x 4 @ 40kg <-- failure

END

Not to bad, decided I might as well do bicep as I had done back today. Was a good day, felt realy good in the deadlift. Hopefully I can get 200kg next week but I will probably play it safe and get 190kg and work from there.

Hypers are comming on as well, I could probably have done a little more but with that its important not to push it.

T-bar rows still suck, I keep hitting my balls with the bar.

Legs were ok today. good pump.

Today also many people came up to me and said hello and said I was training hard, was the first time in all the years i came to the gym that members realy talked to me. hmmmm I think its the tazmanian devil ragtop...

I let one guy have a go on the nose tork, I told him to hold it well away from his face but he held it right under his nose and he took a masive snort lol. took him about 3 mins to recover.

cellaratt

Some solid deads there brother...t-bar does take some getting use to but look at it this way your movement will be stricked and disciplined or you will be down and out...Personnaly love that exercise...nothing like a little ball tap to remind you your not invinsible...