Aaron's Training Log

Thanks Mark, was looking for a 300kg box squat my the end of the year, maybe a bit behind at the minute.

Nice squatting aaron - 300kg will come soon no point rushing it mate!

Thats alot of weight to sit down with and stand up. Im sure you will get that Aaron judging by your squating strength. Do you always use a straight bar or do you use the cambered, or ssb with box squats aswell?
Mark

Cheers Sam ,I have done 280kg 10 months ago, the problem is my rep strength is a lot weaker than my max strength.
Thanks Mark, I used to cycle all different bars every two weeks, from a squatting movement to a deadlift movement with all different box heights,it worked well for me.

30th october 2009


bench press

bar-15
60kg-5
95kg-5
105kg-5
120kg-5
147.5kg-5

flat db press
25kg-8
55kg-8
55kg-8
52.5kg-8

pulley upright rows
80kg-10
80kg-9
80kg-7


ext to forehead
40kg-10
60kg-10
85kg-8
85kg-8
85kg-8



2" axle lifts behind back
152.5kg-5
152.5kg-5
152.5kg-5

front neck on machine
35lb-15
35lb-15
35lb-15

Quality benching Aaron!

Are the axle lifts behind the back done from the floor? My arse has always got in the way while trying these, ha ha..

Cheers Sam, I had the same problem, so i lift around 10" off pins.

aaron plant wrote:Cheers Sam, I had the same problem, so i lift around 10" off pins.

The joys of squatting! That's a decent weight to hold on an axle. How much can you deadlift normally on a 2'' axle with an overhand grip? The general consensus is that 180kg+ is good, usually enough to place highly in this event when it is contested.

Never tried, but a guess would be around 170kg-180kg, I find it harder behind my back.

aaron plant wrote:Never tried, but a guess would be around 170kg-180kg, I find it harder behind my back.

Yep it's definitely harder behind the back, as with static holds/deads infront a slight bend in the legs can help reduce the roll of the bar.

Thats what i found.

2nd november 2009
deadlift
60kg-10
100kg-5
140kg-5
160kg-5
180kg-5
245kg-7 each rep paused


glute ham raise wide using bands
bw-10
average band-10
2x average bands-10
3x average bands-10
3x average bands-10


full squats wide using and 2 sec pause at bottom

60kg-10
100kg-10
140kg-10
195kg-9

hanging leg raises
legs straight-10
" "-10
" "-10
" "-10
" "-10
" "-10

side neck neck
20lb-15 both sides
30lb-15
40lb-15

pulley reverse curls
+27.5kg-8
+27.5kg-8
+27.5kg-8

Aaron
Your deadlift is moving up very fast well done. Do you cycle in heavy Goodmornings along with the deadlift training?
Mark

Thanks Mark,yes I normally do 45 degree hypers for 4 weeks. good mornings 4 weeks and stiff leg deadlift 4 weeks, just about to build a new back machine for another change.

Thanks Aaron.Whats your thoughs on max effort GM's. Ive never tried them as a main exercise. Bill Starr and Mark Rippitoe class them as an assistance movement , recommending 8-10 reps per set and no more than 225lb in the exercise.