Trusylver's Training Log - Page 10

5kgLifter · 07-11-2009, 08:40 PM

Quote:

Originally Posted by Trusylver

http://www.powerliftingaustralia.com...ominations.pdf

the final list of competitors has been posted for next weekend

all I have to do now is overcome the nerves

Best wishes for the comp next weekend, but I reckon you'll come away with another trophy to add to your list, you've put in the hard work.

Trusylver · 07-14-2009, 07:59 AM

Thanks for the support

the nerves have settled a little after todays training session (the last before i compete)

Final Training session

Bench Press
5 X 60 kg (warmup)
2 X 80 kg
2 X 85 kg
1 X 90 kg
1 X 92.5 kg (204 lb)

Trusylver · 07-21-2009, 09:09 AM

And the result is .............................................

I am Australian Bench Press Champion in the 90 kg Division

I have worked hard for the result. With a combination of TOM and a seriously bad case of nerves I still managed to put up 3 good lifts.

my next goal is to Qualify for Commonwealth in Bench Press, and Nationals for the full 3 lifts. I also believe I am in reach of competing in a lower weight division as I weighed in a full 4 kg under the weight limit for my division.

Professional photo's of the event will be available on the 27th so I will post pics when i get them.

5kgLifter · 07-21-2009, 10:31 PM

Congratulations

Trusylver · 07-23-2009, 12:15 AM

Thanks 5kg

Yesterday I did a light weight session and a small amount of cardio

Walk 10 minutes
Leg Press sets of 10 @ 240,340,440 and 540 kg
Pec deck 3 X 10 @ 40 kg
chest press 3 X 10 @ 40 kg
shoulder press 3 X 10 @ 40 kg
seated dips 3 X 10 @ 60 kg

this morning I hit the dreadmill for 20 minutes while DH was using the vibrogym
5 minutes walk (6 speed)
15 minutes run increasing speed slowly up to 10
incline was 10
total distance 2.5 km

food in the last few days has been ok at refeed levels but now it is time to get strict again to keep weight progress moving in the right direction. I will probably get back into structured training next week

Trusylver · 07-29-2009, 09:44 AM

http://i118.photobucket.com/albums/o...article002.jpg

todays back page of Newspaper

it was a bit big for my scanner so the headline was cut off

Gym Workout

20 min spin bike
2km rower (about 10-15 minutes - forgot to check time)
10 minutes climbing
20 minutes treadmill (12 incline speed 6kph)
20 minutes cross trainer avg HR 155

Trusylver · 08-26-2009, 12:57 AM

it has been a quiet couple of weeks, training has been light due to a bit of the flu but has a good bench workout yesterday.

5kgLifter · 08-26-2009, 04:03 PM

Glad to see you back Trusylver, and hope the flu hasn't been detrimental to your training

Trusylver · 09-02-2009, 01:34 AM

I think i needed the time of from the training but i am finding it hard to get back into routine especially with my eating but i am starting to pull things into line again.

1-9-09

Max HR 173 (my puke point is around 180)
Min HR 97 (following a few flights of stairs getting to the gym for my training)
Avg HR 140
Cals Burned 1150
Time: 1 hour 20 minutes

Warmup: spin Bike

Bench Press
10 @ 60 kg
8 @ 65 kg
5 @ 70 kg
3 @ 72.5 kg
3 @ 75 kg

Incline Bench Press
3X10 @ 50 kg

Seated Rows
5 @ 100 kg
2X5 @ 102.5 kg

Leg Press

10 @ 240 kg (warmup, fast reps)
10 @ 440 kg
2X5 @ 540 kg

will attempt a new max in a few weeks time, aiming to beat 710.1 kg

Hamstring Raises

3 X 8 Bodyweight (went to almost horizontal time to start wearing the vest again)

Trusylver · 09-02-2009, 09:07 AM

2-9-09

Max HR 187
Min HR 106
Avg HR 156
Cals Burned 1355
Time: 1 hour 20 minutes

20 minutes treadmill
20 minutes spin bike
15 minutes climbing
15 minutes rower
100 full tricep pushups

Eating: ok but not great, ate some gluten and starting to feel it

Protein: ok
Fats: ok
Carbs: a little to high