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Getting back on track ....
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Tekkers?
That makes sense though! Will just made a good point that I can do it properly when I've someone standing talking me through it, it's just when I'm on my own I go off track... So I guess I'll just make sure I have someone try cue me everytime I'm squatting for the next while and see if that helps! It's so dumb, because I know what to do, I'm just not doing it!!!:rolleyes:
Tekkers = technique... people need to get on the same page as me
Also, re: overhead squats - thoracic mobility and extension is a HUGE part of being able to do them properly, and I found Sotts Presses were a massive help in learning correct bar position.
I don't know about others, but it always took a bit of weight to shove me into the perfect position for OH squats when I was starting them too, cos it really forced me to concentrate on locking everything together cos the bar would go shooting off in front of me if I didn't. I'm not talking about loading it to near max levels, but SOME weight may help. But then again, it may not. It depends
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Warm Up x 3
Reverse Lunges x 10e/s
Band Pulls x 10
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Hurdle Steps x 10e/s
YTW x 5 of each
OH Squats
PVC pipe practice, then
15kgx1
15kgx1
15kgx2
15kgx2
This is what they were looking like to start with, I had the bar way too far behind me and was losing my balance. Only realised when I saw the vid.
15kgx3
15kgx3
15kgx3
These were a bit better, but my arms still weren't locked out.
20kgx8x3reps
S2
Deadlift
60kgx5
60kgx5
70kgx5
70kgx5
80kgx3
Dodgy first rep as usual, then adjusted my form when I got it up, and the others weren't AS bad. Still not great though.
80kgx3
80kgx3
90kgx3
90kgx3
90kgx3
Brutal first rep, others less brutal but still brutal..
So basically, once I hit 80kg I'm losing form, esp on the first rep. Might be time to start pulling the first rep from the rack again to see if that helps.
Side Bridging
30secs x 3
Bench
20kgx8
20kgx8
30kgx5
40kgx5x5
Unsup Rows
25kgx5x10reps
Russian Twists
16kgx3x10
Bicep Curls
10kgx5x10
Forgot my USB so had to wait around for the vids to upload... Got bored, so did a few chin ups.
Chin Ups
x5
x4
x4
x4
x4
x4
x3
x1 - this was the point where I went over to what I thought was another chin up bar, but soon realised it wasn't when I whacked my head off the bar above it and busted my lip with my tooth in the process...:o
Weight is up to 73kg, not surprising considering my carbs have gone up about 100g a day since I got here. Not too concerned, diets back in check now so it'll come down soon enough
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Warm Up x 3
Reverse Lunges x 10e/s
Band Pulls x 10
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Hurdle Steps x 10e/s
YTW x 5 of each
Overhead Squat Practice
15kgx5x3reps
-these were grand, focused on trying to lock out. Going to stick this in after the warm up every session.
Rowing 200m/60sec rest
41
43
41
41
43
42
42
42
42
42
I've decided it's bloody impossible to break 41 secs!
Work Block
KB Squat 32kg x 5
Unsup One Arm Rows 20kg x 10 e/s
Press ups x 10 (only started failing on the last 2 sets so really happy with that)
11 rounds
Rowing 200m/60sec rest
43
44
41
41
42
45
44
43
44
44
15 min workblock
Push Press 25kg x 5
Double KB Deadlift 32kg x 5
Sit Ups x 10
12 rounds
- sit ups were really easy, might do them weighted next time I do it. Could prob go a bit heavier on the PP and DL too.
My training has really had a good shake up recently, loving it!
...and all it took was moving to the other side of the world:p0 -
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Warm Up
Reverse Lunges x 10 e/s
Leg Swings x 10
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs ands Unders x 10
Hurdle Steps x 10
YTW x5 of each
OH Squats 15kgx5x3reps
R1
(60sec btw sets)
Deadlifts
60kgx8
70kgx5x10reps
Step Ups e/s
10kgx5x10
KB Side Arche e/s
24kgx3x10
Bench Press
20kgx12
30kgx 12
40kgx8
35kgx4x10reps
Unsup One Arm Rows
25kgx5x10
Hanging Leg Raises
Toe to bar
x7/3
x5/5
x4/3/3
Then started failing and going knees to elbows
x8/2
x6/2/2
OH Tricep Ext
10kgx3x20
10 min Cond Block
Prowler Pushing
Push every 45 secs
14 pushes0 -
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Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each
Serious session.
A guy in the gym just came over to me half way through...
'your face, are you sick? or on a booster something?!'
Me: 'No...just conditioning'
Dude: 'conditioning did that?!'
Me: 'it was pretty intense...'
He then offered me candy, I think he thought I about to collapse...
10 min Cond Block
60kg Prowler speed pushes/ every 45secs
14 pushes
15 min work block
3 Chin Ups
10 Press Ups
10 Lunges 10kg
11 rounds in 14:21
- really happy with this, first time I've done a cond block and got all of the chin ups unassisted, AND unbroken
10 min Cond Block
Rower, 200m, rest every 45 secs
45
43
43
43
43
43
44
44
45
45
- times weren't great but I was pretty gassed by the end of it, so I'm happy with it.
15 min Work Block
5 Push Presses 25kg
5 DB Push Up Rows 6kg
5 KB Squats 32kg
11 rounds
- this was tough, I was really wrecked at this stage. Just checked though, and I went heavier with the squats by 2kg and got the same rounds as last time so I'm happy enough.
I think it was the prowler did me over! Putting the cond blocks together myself now and really enjoying it.
Going to be in a world of pain tomorrow. Can't bloody wait 0 -
Weight is 73.4kg, not happy. It's strange, because I fit 29' jeans at the mo and my waist is normally 31'', so I figured I must have leaned out a bit. But, I don't know...I still feel a bit more flabby than usual so I'm pretty sure my BF is up. I normally put weight on my stomach, but I'm pretty sure my arms are getting a bit of a wobble now too...and that's the deal breaker! Time to wise up!
I've been drinking every weekend since I got here, which is way more than I did at home, expecially since there's no diet mixers here so I'm using juices, which are adding to my carb count.
So, I'm cutting out the drink for 6 weeks, and logging back into fitday to get the carbs strictly under 150g daily again for the next while. I'm pretty good at sticking to things once I decide to, so for the next 6 weeks it's more training, less drinking.
I'm out of protein powder at the mo, and broke til payday, but I'll be ordering some when I get paid next week. Until then, proteins going to be a bit low so it'll be hard to get back to a 40/30/30 ratio, but I'm just going to focus on keeping the carbs in check.
Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs and Unders e/s
Hurdle Steps x 10 e/s
YTW x5 of each
Deadlift
60kgx5
60kgx5
70kgx5
70kgx5
- dodgy first rep, as usual. Rest seem ok to me?
80kgx5
-dodgy first rep, but I don't think the rest are toooo bad......
90kgx3x3
- NASTY.
100kgx2
100kgx2
The vid didn't take here cause the memory was gone
But it felt nasty as hell, I'm pretty sure it was even worse than the 90. Wanted to go 3x3 but decided it wasn't worth breaking myself. Guess it's sub 80kg for the next while...
Lunges
15kg e/s x5x10
Side Bridging
60secs x 3 e/s
Bench Press
20kgx10
30kgx10
40kgx5
40kgx5
40kgx5
45kgx3x3
Unsup One Arm Rows
25kgx5x10reps
Russian Twist
24kgx3x10reps
Bicep Curls
12kgx3x10reps
Rower
1000m in 3.44
- 11 secs slower than last time I tested it, but happy enough. I'd prob be better testing it first thing in a Cond session.0 -
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Stop fishing. There was very little wrong with that set of 90kg.
I'm trying to get down with this whole self critique thing.
I just didn't think it looked great in comparison to the 60/70kg, and I want it to look pretty.
But if you don't think it's that bad I'm happy to roll with that 0 -
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Just realised I missed out on this rep session by mistake.
Front Squat
20kgx5
30kgx5
30kgx5
35kgx5x10reps
The breaks were longer than they should have been between sets, cause this girl came over to ask me for help with her pull ups. It was worth it though, 'cause she was going sets of negatives when we were done
Reverse Lunges e/s
15kgx5x10reps
Ab Roll Outs
5x10reps
Chin Ups
X7 Unassisted
X4X10 Assisted
I'd done a fair few unassisted ones with that chick beforehand so arms were pretty wrecked at this stage, felt tough.
DB Incline Fly
10kgx5x10
Half DB Get Ups
6kgx3X10/10
Foam Rolling, LOTS of foam rolling. Was pretty stiff from yesterdays session.
Was chatting to that chick again afterwards and she said she does 3 classes there but was too nervous to train on her own; she thought from watching me I was doing crossfit, so I ended up explaining the whole IP methodology and now I'm running through a conditioning session with her tomorrow. Was nice to actually be of some use for a change
So prob will just do the cond tomorrow and swap strength to Fri; I doubt it'll make much difference.0 -
IP Warm up x 3
Korean chicks reaction to the conditioning session today: 'Me normal - you robot!, You not human!!'
Cond Block
Lateral Sprints x 20
1 every 30 sec
Work Block
KB Squat 32kg x 5
One Arm Rows 20kgx10
Flat Bench 15kg x 10
12 rounds
Cond Block
Rower 200m/45 sec rest
41
41
41
41
42
44
44
43
45
44
15 min work block
Barbell row 50kgx5
Press Ups x 10
Sit Ups x 10
13 rounds
Rings- a guy was showing me some rings stuff afterwards:D
Tucks - holding for 10secs each time
L-sits (attempts!) I can straighten my legs out and hold it for 5 secs, but I'm not sitting down into them properly.
LOVED this!
Was pretty DOM'ed up today, but still got in a decent enough session. Oh and had that chick over deadlifting with the lads when I left;) 0 -
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Had been feeling a bit 'fat' the past while, so was a nice surprise to get into the gym today to hear one of the guys remarked I'd shaped up a lot since joining May not be true, but put me in the mood for a good session, no pun intended
Tried to speed up the rep session to day to get more of a conditioning session out of it, I tend to take it a bit too easy on rep days.
Reverse Lunges x 10 e/s
Leg Swings x 10
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs ands Unders x 10
Hurdle Steps x 10
YTW x5 of each
R1
(60sec btw sets)
Deadlifts
60kgx5x10reps
30 sec rest for these, lowered the weight as I wanted to up the speed, flew through them though - can easily go back to 70kg with the same speed next session I'd say.
Step Ups e/s
10kgx5x10
- these are getting alot easier than they used to be.
KB Side Arche e/s
24kgx3x10
Bench Press
20kgx12
30kgx 12
35kgx5x10reps
Unsup One Arm Rows
20kgx5x10
Hanging Leg Raises
Toe to bar
5/5
5/5
4/2/3/1
4/2/2/2
2/3/2/2/1
- these took forever.. I should prob just whack out the 10 reps in a row next time even if they're just knees to elbows.
OH Tricep Ext
10kgx20
x20
x8/6/6
- tightened up my form on these and they were alot harder!! Normally fly through them, not the case today!!
Also had a chat with Will and going to change things up a bit, I want to lean up a bit over the next while. Oh and no more isolation work on my arms for a while, i.e. bicep curls - the fat sitting on top of them at the mo ain't pretty:o0 -
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Got back from S.Korea a few weeks ago, with about 3kg extra of lard, so went flat out at conditioning to shift it. I weighed in at 75.9kg when I got back which is the heaviest I've been in a long long time, so I wanted to lean up asap. I got my diet nailed down and trained a Strength(moderate weights)/Cond/Cond/Rep pattern; got down to 72.8kg in about 2 weeks doing that and I've maintained it since, so I'm happy enough to get back more of a strength focus now.
Had a good squat session today, my back squat has gone to sh!t at the moment so I'm just working with front squatting which is going pretty well.
Front Squats
20kgx8
30kgx5
35kgx5
40kgx5
40kgx5
45kgx5
50kgx3
55kgx1
60kgx0
60kgx0
Got 2 of the guys to spot me on the 60kg and I think I sealed my own fate, because I'd basically decided I was going to fail it before I'd even tried. The 55kg wasn't a major grinder so I'm pretty sure it's all in my head.
Lunges
12.5kg x 3 x 10reps
- been getting a sharp pain/pull on my quad doing these lately, so left it at 3 sets. They're meant to be GHRs but no equip for those at mo (and I hate them
)
Bridging
60sec x 3
Flat Bench Press
15kgx10
15kgx10
17.5kgx8
17.5kgx8
17.5kgx7
17.5kgx5
17.5kgx5
Barbell Row
50kgx8
60kgx8
65kgx5
60kgx5
60kgx5
60kgx5
60kgx5
KB Side Arches e/s
22,5kgx5x10reps0 -
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Squat session today was fcuking depressing.
Front squat
20kgx5
30kgx5
35kgx5
40kgx5
40kgx5
45kgx2
45kgx3
40kgx3
40kgx3
Wrists were killing me and had no wraps. Tried to switch to back squats at the 45kg only to have a bleedin heart attack when I walked it out. It's official- I can't back squat anymore!
Didn't help that some guy was circling me to use the rack from the min I walked into it.
Leg curls/lunges
weren't happening- got the pull in my quad again.
Flat bench
15kgx510 reps
Bridging
60secx3
Barbell row
50kgx8
60kgx5 x5
Side bends 24kg x 5 x 10 reps e/s
tri extent 10kg plate
3x10 reps
Wehh!0 -
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