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Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Sunday 15th January 2006

Back; Calves

I decided that i'll only be doing deads on leg day.. no more standard deadlifts for me for a while... I'm replacing 'em with Stiff-leg Deadlifts, done on a 6" platform.. with an increased ROM.

Today's session was preceded.. and followed by an intense bike ride...

[Bodyweight] Chins [To front]:

5 sets: 8 reps each set

Barbell Row:

These were done in the customary fashion: just outside of shoulder-width grip, torso parallel to the floor, rowing to upper abdomen. Unlike last week's back session however, i did not do these on the 6" platform.. rather, i did these from the floor.

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 6 reps
Set 3: 235 lbs: 6 reps (w/ straps)
Set 4: 255 lbs: 6 reps (w/ straps)
Set 5: 185 lbs: 10 reps; 135 lbs: 10 reps (rep-out set)

[V-bar] Corner Rows:

Modified t-bar row.. done in the corner of the room.. by hooking the v-handle bar under one (plate-loaded) end of the olympic bar... the other end being placed in the corner...The place where it meets the wall being the pivotal point of the exercise.

I increased weight in 35-lb plate increments... on evey set but set 4 (where i increased by a 25-lb plate.. as i knew i couldn't reach my rep goal with the heavier increase).

I can handle a lot more weight than i attempted tonight... but didn't. The point of this was to be as strict as possible on this exercise. I kept my torso at parallel and really concetrated on retracting my scapulae at the point of max contraction... and flaring my lats at the point of max stretch.

Set 1: 35 lbs: 15 reps
Set 2: 70 lbs: 15 reps
Set 3: 105 lbs: 15 reps
Set 4: 130 lbs: 15 reps
Set 5: 105 lbs: 10 reps (failed before reaching rep goal)

Barbell Calf-raises:

These were done in the power-rack. Exercise execution: Load up the bar as you would if you were going to squat. Position the bar on your traps as if you were going to squat... step out.. and tip-toe... then lower your heels.. when your heels make contact with the floor.. raise your toes toward your shins: rocking on your heels... These actions allow for a great contraction ... and a stretch.

This exercise use to be my mainstay.. til my poundages started getting outta control. I used it today to warm up my calves really. I was working with a friend of mine who has really small calves so he wanted me to blast the life outta them for him

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 10 reps
Set 4: 225 lbs: 15 reps
Set 5: 225 lbs: 15 reps

Stretching was done between and after sets, one calf at a time, on the calf block.. for a 10-count on each calf.

Calf-raises On the Leg-press Station:

Set 1: 300 lbs: 15 reps
Set 2: 480 lbs: 12 reps
Set 3: 630 lbs: 6 reps; 480 lbs: 5 reps; 300 lbs: 7 reps

Stretching was done between and after sets, one calf at a time, on the calf block.. for a 10-count on each calf.

Seated calf-raises:

I got my partner to press down on the aparatus on the negative portion of each repetition.. this more than doubled the workload on the negative. He pressed down.. i resisted... When we hit the bottom he forced me to hold the max stretch position.. and then i exploded up.

Set 1: 50 lbs: 15 reps
Set 2: 100 lbs: 8 reps; 50 lbs: 7 reps

I didn't do a pressdown on the 3rd set:

Set 3: 150 lbs: 5 reps; 100 lbs: 5 reps; 50 lbs: 10 reps

All in all... a great session.

~Narkissos
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