Wogi's 2009 comp log

Tall

Nearly there on the Deads Wogi.

Is it Lockout or from the floor you are struggling with...?

wogihao

For me lockout is easy peasy its getting it off the floor that I have the big issues with. Its always been that way for me. Its ridiculious because once it clears my knees it flys up almost olympic deadlift style.

wogihao

Ah thank you, I hope to get a good deadlift as lots of people tease me about it (wogi - i lifted 220kg on my first ever deadlift session...) my target this year is to get 240kg in the bag, then think about 300kg thats my long term ambition haha. About the T bar row, yes very true I just cant get a good felling in my back when I do it it. I prefer doing in by a barbell for some reasion - I think I will do it like that next time.

Tall

Sounds like hammies being the weak part. Curiously most people have 'weak' hams.

If Pikey is around he's always got good deadlift pointers

wogihao

Was talking to Swiss Tony about it, he says I need to be fast/expolisve off the ground. As im slow as shite to start off and build up speed towards the top.

Yea I have masive quad overcomensation issues with my legs, thats why im doing so much isolation work for hamstrings/abductors.

Tall

Speed from the ground makes sense. Upto about 75% of my 1rm I'm very quick from the ground. After that... Hmmm not so much...

wogihao

Todays training:

Chest:

Flat barbell bench press:

1 x 15 @ 80kg - first warmup
1 x 8 @ 120kg - medium warmup
1 x 2 @ 150kg - to failure
1 x 5 @ 130kg - to failure

Incline barbell bench press:

1 x 12 @ 80kg - medium warmup (already pumped from flat bench)
1 x 5 @ 100kg - max effort
1 x 8 @ 90kg - max effort

cable flys:

1 x 15 @ pin 3 - warmup
1 x 12 @ pin 6 - medium warmup
1 x 5 @ pin 9 (50kg a side) - max effort

machine flys:

1 x 10 @ stack- warmup
1 x 10 @ stack + 10kg (100kg) - medium warmup
1 x 6 @ stack + 30kg (120kg) - maximum effort

Triceps:

Overhead tricep extention:

1 x 20 @ 60kg - warmup
1 x 12 @ stack (90kg) - max effort

Tricep press down:

1 x 15 @ stack - warmup
1 x 10 @ stack + 10kg - medium warmup
1 x 5 @ stack + 20kg - max effort

Bicep:

Dumbell cheat curls:

1 x 8 @ 27.5kg - warmup
1 x 6 @ 35kg - medium warmup
1 x 5 @ 45kg - max effort
1 x 3 @ 50kg - max effort

Barbell curls (uber strict)

1 x 20 @ 30kg - warmup
1 x 15 @ 40kg - medium warmup
1 x 9 @ 60kg - max effort

END

Today I went training, I know I wasnt suposed to but my training partner came by and decided the best thing to take my mind off stuff was to go training.

Quite a nice day, got a PB in dumbell cheat curls, benching went well will now concentrate for reps at 150kg and try and solidify the new strenght.

I dont know where the good performance came from tonight. On the way to the gym I wasnt thinking it would go well and I would be distracted but when I opened the door I just was back to normal and I was full of beans.

cellaratt

great lifts Wogi...Hope all is going well for you...Cheers

wogihao

Thank you!

wogihao

Yesterdays workout:

Legs - heavy:

Low box squats:

1 x 10 @ 105kg warmup
1 x 5 @ 155kg
1 x 3 @ 165kg
1 x 1 @ 175kg

Front squats:

1 x 10 @ 65kg
1 x 5 @ 95kg
1 x 3 @ 110kg

Leg extentions:

1 x 30 @ stack
1 x 10 @ each leg
1 x 25 @ stack

Abductor machine:

1 x 20 @ pin 13
1 x 25 @ stack

Hack squats:

1 x 30 @ pin 13
1 x 29 @ stack

BACK - Light:

Pullups:

1 x 15 @ bodyweight

(ghetto jesus)

1 x 6 @ bodyweight

(answer the phone)

1 x 9 @ bodyweight

Lat pulldown (infront):

1 x 15 @ pin 10
1 x 8 @ stack

(behind)

1 x 10 @ pin 10
1 x 6 @ pin 14

Low cable rows:

D-----D
1 x 15 @ pin 10
1 x 10 @ stack

same but close grip

1 x 10 @ pin 6
1 x 8 @ pin 14

End

Epic Epic day, this is the first time back and things are already near my PBs i smashed my front squat PB yesterday also.