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Getting back on track ....
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If at first you don't succeed......:D
Decided I wasn't letting myself get away with yesterdays b1tch of a session, so put it down to a bad day and gave it another whack today.
Front squat
20kgx5
30kgx5
35kgx5
40kgx5
40kgx5
40kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
Yeaaahhh babbbyy! My 1rm is 55kg, so pretty happy with this. Haven't repped 5x5 on a 45kg front squat in a while, if I've ever...?! Must go check. I usually do 1 or 2 sets of 5 and keep moving up in 3's then, but I really wanted a good 5x5 today. Very nearly quit at 3reps on all the sets out of habit, it's a while since I've proper pushed myself squatting. Didn't feel crazy hard; the last rep was a bit of a grinder but not a near fail or anything. Going to stay within my 5x5 zone on these for a while to get my confidence back with the oul squatting, and just move up that way.
I really want to get my back squats sorted out too, it's fcuking ridiculous that I'm front squatting the same, if not more, than I'm back squatting now, when there used to be 25kg in the difference!
Leg curls
No. 6 on the machine
x8
x8
x8
x8
x6
- was meant to do reps of 10. Should prob have lowered the weight - but I'm stubborn. Tried to make them as slow and controlled as possible. First time I've really felt my hamstrings in a good while, my quads seem to have been taking all of the battering instead.
Flat bench
15kgx10
15kgx10
17.5x5x8reps:D:D
I'd have got 10 reps on the first set if I tried, but I'd have started failing, so figured it better to stick to eight and get 5 full sets.
Bridging
60secx3
Barbell row
50kgx8
60kgx5x5
Easy.
Side bends
24kg x 5 x 10 reps e/s
OH tri extent 10kg plate
x20
x15
x12
- finding these harder lately. It's more keeping my grip on the plate, think I'll use a DB next time.
Everything just felt hard yesterday, but I'd been rushing around all day and only had about 300kcals before training, so that prob had something to do with it! Really glad today went a bit better
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Deadlift
60kgx5
60kgx5
70kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx4 - this set felt a bit dodge
90kgx5
These were grand.
Side Bridging
60secsx3
Bench
20kgx8
30kgx8
40kgx5
45kgx5x5:D PR
I was really surprised with the 45kg. I asked a guy to spot me, thinking I'd only get 3 reps, but the 5 just flew up! They felt so easy that I had to double check with one of the guys there that I was using the 20kg and not the 15kg one!
I think it might be something to do with the bar sitting at a better height too though, my set up is much easier on the bench in RAW rather than the one I was using in the other gym. Or maybe it's in my head! Either way, I'm happy!
One Arm Rows
22.5kgx10
25kgx10
30kgx10
30kgx10
30kgx10
Side Bends
28kgx5x10reps
I should prob start alternating with other abs work instead of obliques all the time, but I think I'm kind of addicted to the tightness I get on my waist from doing these - even if it only lasts a wee while!:o I don't know..it's just the only core exercise where I feel like I'm really benefiting from it.
OH Tri Ext
10kgx20
x15
x100 -
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In RAW again now. No specific goals at the mo.. I'm kind of floating..Liam Henners257 wrote: »where are you training now?
what are your short term and long term goals?
thinking of competing or anything in 2012?
I'm back at around the 72kg mark so I want to make sure I at least stay there or get leaner. Me at 75kg + was not a good look. So Yup.. Vanity wins out there.
I'm definitely putting more of a focus on strength now cause I've done a **** load of conditioning since I got back and kind of neglected the S sessions a bit.
My back squat is non existent at the moment so I can't see myself competing in anything anytime soon! That said, I used to hate front squatting but I'm really happy with how it's coming along now.. So every cloud.. 0 -
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Bit of a mental week, but moving bit nearer work/gym tomorrow, so happy days.
Front Squats
20kgx5
30kgx5
35kgx5
40kgx5
45kgx5
50kgx3
50kgx5
50kgx3
50kgx3
50kgx3 - I got stuck halfway up on the last rep for what seemed like forever, but managed to grind it out. Fcuking delighted with it, that one rep made my day. I missed the real grinders
Was going for a 5x5pr on the 50kg but I'm still happy enough with the set.
Leg Curls
No.6 x 8
No.5
5 x 10reps
Flat Bench
15kgx10
15kgx10
17,5kgx10
17.5kgx10
17.5kgx6
17.5kgx6
17.5kgx5
- should have stuck with reps of eight and got the 5 sets; I wanted to try for 10 just in case I got it, but started failing on the 3rd round.
Bridging
60sec
30sec
30sec
I don't know why I'm so sh1te at this, but I am. I think I just can't be arsed with it:o
Side Bends
28kgx3x10reps
OH Plate Tri Ext
10kgx20
10kgx15
10kgx10
More wrecked than I expected after the session, thought about throwing in a run but there was no way my legs were going anywhere but home!0 -
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Flew through this today as was in bit of a rush.
Deadlift
70kgx5
70kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx3
90kgx3
These actually felt really strong today which was unexpected cause I'm wrecked, but my grip let me down with the last 2 sets. Need to get some chalk sorted.
One arm rows
25kgx5x10
These felt harder that usual today. Didn't go for the 30. Weird..they're normally no bother.
Bench
30kgx2x10reps
40KGX5
45kgx5x5
These felt harder today too esp since they flew up last week. I blame the bench, someone was using my favourite one
Side bends
28kgx3x10reps
Oh tri extent
10kgx20
x15
x100 -
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Was away Fri/Sat, got up for a run this morn and hit the gym this afternoon but it wasn't particularly fruitful......
5k jog
....the swans in the canal were moving faster than me.
15min block
5 KB Squats 28kg
10 One Arm Rows 22.5kg
10 Press Ups
9 rounds
- usually get 11 rounds on this, and admittedly wasn't even terribly hard, I just wasn't arsed - what a load of bollox.
Rowing 150m/30sec
31sec
31sec
32sec
32sec
35sec
35sec
- zero energy, got pissed off, went home.
I'm seriously considering joining the S&C place in Harolds X when I've the money; I'm grand doing strength sessions on my own but when it comes to conditioning I work alot harder when I'm training with someone. Won't be joining anywhere til after xmas though. I'll be gym-less for a week next week as el broko til payday so prob just do a bit of running (/puke).
I need some direction in my training again. Hell I'd even for for a PL comp if I thought I could get my back squat sorted again, it'd give me something to work towards.
I'm bored.... 0 -
I'm seriously considering joining the S&C place in Harolds X when I've the money; I'm grand doing strength sessions on my own but when it comes to conditioning I work alot harder when I'm training with someone. Won't be joining anywhere til after xmas though. I'll be gym-less for a week next week as el broko til payday so prob just do a bit of running (/puke).
I need some direction in my training again. Hell I'd even for for a PL comp if I thought I could get my back squat sorted again, it'd give me something to work towards.
I'm bored....
Both are excellent ideas!!:)
With regards to the place in Harolds X, that could be great for getting you back into a routine in the New Year. I know how you feel, sure if it wasnt for people keeping an eye on me and telling me what to do I'd be back on the treadmills and xtrainers and spin bikes in no time:P:P
As for the PL competition,,it actually gives you something to shoot for so that you arent just throwing out random goals to be acheived in random timeframes and it also breaks the monotony of training..in that your building up and trying real hard for a competition and then you just tap away for a while after and then go for it again....well...its how it works in my mind anyway!:D
Good luck!0 -
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Had to train with a suspected broken toe (again!):rolleyes:; managed to do this last night, but really wasn't up for a 10hour wait in A&E. Going to leave it a few days and see.... really don't want to fork out 50quid just to be told it's broken - they can hardly put it in a cast like!
[IMG][/img]
Front Squats
20kgx5
30kgx5
40kgx5
45kgx5x3reps
- these were tough enough today, wanted 50kg 5x5, but once I put on the 45 I knew it wasn't happening. Prob summat to do with having been sick/not training/broken toe.... excuses excuses!:pac:
Leg Curls
No.5
x10
x10
x10
x10
x8 - bit of a struggle with this set.
Side Bridging
30secs e/s x 3
Flat Bench
15kgx10
18kgx5x5 PR Only a wee pr of 1kg, but I'm taking what I can get today! They felt fairly strong too.
Barbell Row
50kgx8
60kgx5x5 - simples
Side Bends
28kgx5x10reps e/s
OH Tri Plate Ext
10kgx20/15/15
I really want to add in more isolated tricep work, don't feel I get a whole lot from the plate exts.
I'm happy enough with my arms but I feel like my biceps are pretty visible in comparision to my lack of tricep definition... And yes I'm aware I sound vain - but I want nice defined triceps dammit!:o0 -
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Cheers Henners. Didn't really do anything that involved putting much weight on it yesterday, but I'll definitely be steering clear of anything that could worsen it. Fairly sore at the moment so don't have much choice.Liam Henners257 wrote: »Point 1: A&E would cost you €100.
Point 2: your toe looks horrendous & I didn't really need to see it.
Point 3: kudos on training with a toe in that sort of condition.
Point 4: don't make the toe worse.
Train around it. Do upper body for a while - work on your triceps.
Read this http://articles.elitefts.com/articles/training-articles/skin-splitting-training-for-massive-arms/
On my phone now but I'll read that link tomorrow, thanks 0 -
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Upper body
Surprisingly sore from yesterdays session.
Chins
x3
x3
x2
x1
- disaster:o
Military Press
20kgx5
25kgx5
25kgx5
25kgx5
Push Press
30kgx5
35kgx4 (dammit!)
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
- Not sure what the story was with the 35, but the 30 was going up easy enough. Haven't done a barbell push press in a good while, but thought I'd be hitting 35kg 5x5
Bench
20kgx5
30kgx5
40kgx5
40kgx5
45kgx4
40kgx4
40kgx5
- serious WTF here. 45kg 5x5 was moving easy a month ago.:mad:
One Arm Rows e/s
20kgx10
25kgx5x10reps
- again, felt harder than normal. Figured I'd start failing if I went for the 30's.
DB Tri Ext
- tried these, but they felt weird as fcuk. I basically couldn't feel anything doing them?? I remember doing them in IP and finding them tough so not sure what I'm doing wrong - just felt awkward.
OH Plate Tri Ext
x10
- my arms stopped working after that set.
28kg Side Bends
5x10reps
Sit Ups with 10kg plate
5x10reps
Figured I'd hop on the bike for a bit of cardio at the end of it, but I never realised RAW don't have one! Shows how observant I am....:p
Bit pissed off about the sh!te numbers, but was still a good session so happy enough.0 -
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supposedly wrote: »I had a similar problem with my squat a while back. I used to always fall on my ass when I did light squats but I could manage a bit of weight. I also had no bother with front squats. This was basically due to tight ankles. My shins weren't able to go forward enough so there was too much weight back on my heels.
Also, the knees turning in is often a problem of weak/ inactive glutes. For me, these two problems went hand in hand and I fixed them by stretching hell out of my ankles, really concentrating on knees out every single rep like a crazy woman, and I did some bulgarian split squats to strengthen up my glutes.
Thanks a million, maybe that's it so. Makes sense about the glutes too since I can't seem to manage proper GHR's anymore either
I think I just need to get my confidence back too, I'm almost expecting to fail every time I try to backsquat now! 0 -
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Working late a bit this week and busy busy.. but have a plan of action now so I'm a happy happy bunny!!
Plan is, getting my squat looked at on Sat so see how that goes. And then from next week onwards I've some coaching sorted out to help get me get set up for the GPCs
Yay, finally some direction again!
Can't wait to start lifting proper heavy again, and goddammit I'm gonna get that 140kg DL by then if it kills me!0
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