Trusylver's Training Log

[Trusylver]

Max Lifts

Bench Press 95 kg
Deadlift: 130 kg
Squat: 130 kg

other gym lifts used in training but not competition
current max

Leg Press: 600 kg + 40 kg sled (5 reps)
Tricep pushdowns: 75 kg
Full weight stack on several others

Hmmm i don't max out most exercises but i will list my weights on training days

Today i am unable to make it into training as we have a cyclone warning at the moment, depending on the cyclone progress i may be able to sneak in a training session tonight when my husband gets home to look after the kids.

[Lazylifter]

WOW!
Thats amazing,
thanks for giving me something to aspire to ...
In my dreams maybe

[Trusylver]

Tuesday Morning

Warmup

30 minutes stairmaster with weight vest, max lvl, Avg HR 87% max
31 Full tricep pushups (on pushup bars for lower depth)

Abs

200 Decline Crunches with weighted vest
Cable Crunches 3 X 10 @ 60 kg
Hanging leg raises 3 X 10
Bosu Medicine ball situps with twist 3 X 10
Supine side bends on bosu 3 X 10


Rotator Cuff

Shoulder rotations 3 X 10 @ 15 kg
Body Blade 3 minutes each shouder (horizontal)
Body Blade 3 minutes each shoulder (vertical)
DB Alphabets 3 X 10 @ 3 kg


Full stretching routine

feeling good today, the cyclone is moving away and the cyclone warning has been cancelled this morning. A separate severe wind warning is still in effect.

[Lazylifter]

Hey Trusilver,
Thanks for starting a journal by the way I will read it with interest.

Not even google knows what Dumb bell Alphabets are
could you describe it for me or post a link.

Thanks

[Trusylver]

NP

DB Alphabets can be done either standing or lying on a bench and is done with a light weight

the DB is held in one hand at arms length directly in front of the body (or straight up when lying on a bench on your back) then you draw each letter of the alphabet in the air with the DB.

this exercise works the the muscles of the rotator cuff

the muscles of the rotator cuff include the

Infraspinatus
Teres Minor
Subscapularis
Supraspinatus

the rotator cuff is important for shoulder stability. A torn rotator cuff is a common injury in weight lifters/powerlifters if the muscles are not strengthened.

[stikfigure]

Originally Posted by Trusylver

NP

DB Alphabets can be done either standing or lying on a bench and is done with a light weight

the DB is held in one hand at arms length directly in front of the body (or straight up when lying on a bench on your back) then you draw each letter of the alphabet in the air with the DB.

this exercise works the the muscles of the rotator cuff

the muscles of the rotator cuff include the

Infraspinatus
Teres Minor
Subscapularis
Supraspinatus

the rotator cuff is important for shoulder stability. A torn rotator cuff is a common injury in weight lifters/powerlifters if the muscles are not strengthened.

That's a fun and creative way to work the rotator cuff that I haven't heard of before. Thanks for sharing that!

[Trusylver]

Wednesday

Today was mostly spent studying and attending class but did fit in some heavy bag work practicing muay thai kicks, punches, elbows and knees.

[Trusylver]

Friday

Warmup - 20 min stairmaster
Stiff Leg Deadlifts 3 X 10 @ 60 kg
Deadlift
10 @ 80 kg
3 X 3 @ 100 kg
2 X 2 @ 120 kg

shoulder was feeling a bit off No suit, No belt, Working on lift speed

Back Extensions 3 X 8 @ 30 kg

stretching

I need to rest and get a good massage over the weekend. I am having dificulty sleeping and i am geting nervous about comp. Last year i went to the state titles just for the experience and won my division. This year i have the expectations of Qualifying for the Nationals in Bench Press which has improved greatly but the increased expectation has also meant extra stress.

[Lazylifter]

What comp is it Trusilver?

[Trusylver]

I have the Queensland state Powerlifting titles at the end of the month. I won my division last year but I want to do better and Qualify for the Australian National Bench Press Championships this year.