I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

Day 17

Decline Bench

20x10, 50x5, 60x5, 80x5, 82.5x5

Deadlift

60x2x5, 100x5, 135x2x5

Sort of. Basically an abortion of a session. My back hurt and I was not getting into the right positions at all. The bar was rolling in my hands due to being bent but not bent enough.
So I stopped in the first set.
All slow.

Bench was good though.

DBCSR

22x8, 30x2x5

1 arm KB Swings
20x10,10,5 continuous.

RKC Plank

1:30

No carries cos there was a sprint class on.
Yeah, my back felt bad.

d'Oracle

Day 18

Decline Bench

20x10, 50x5, 60x5, 82.5x5, 92.5x3, 97.5x2

All solid.

DBCSR

22x8, 30x2x5

Deadlift

60x2x5, 100x5, 135x5, 140x3, 150x2

I belted up for all the worksets, Mixed grip for the 3 and the 2.
My back was still fried so I figured I'd give it a break.

Only had 45min so Plank, Swings and Carries were out.

d'Oracle

Day 19

Deadlift

60x2x5, 100x5, 135x5, 140x5

Could have pulled the floor up today. Grip was starting to go on the last reps of the 140 set.
I'm not gonna mix my grip just yet.

Decline Bench

20x10, 50x5, 60x5, 82.5x2x5

Not great, less than stable.

DBCSR

22x8, 30x2x5

Farmers Walks

140x40m, 145x40m

Swings

20kgx50

No plank.

d'Oracle

Forgot to log last night.

Day 20

Decline Bench

20x10, 50x5, 60x5, 82.5x5, 80x5

Deadlift

60x2x5, 100x5, 130x5, 135x5

DBCSR

22x8, 30x2x5

Crosswalks

30 down 16 up x2 x60m

Swings

20x40,
20x10 each hand.

RKC Plank

1:45

Tired and stressed.
Bench and deadlift warmups felt weak so I reined in the weights a bit.

Inspector Coptoor

How many days are you running?
What are you testing at the end to measure progress?

itsallaboutheL

Liam Henners257 wrote: »

What are you testing at the end to measure progress?

This may be coming in from left field, but i'll take a wild guess at Bench and Deadlift.

d'Oracle

Liam Henners257 wrote: »

How many days are you running?
What are you testing at the end to measure progress?

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_40day_program

http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/

I'm not sure I will test the deadlift.
I mean testing the deadlift is kind of inherent to the program.
If the deadlift gets stronger then it will show up on the 5-3-2 and 6 x1 days.
And on the 2x5 days as the work sets get heavier.

I will probably test my flat bench when its over. Maybe.

d'Oracle

Day 21

Decline Bench

20x10, 50x5, 60x5, 82.5x5, 85x5

Deadlift

60x2x5, 100x5, 140x2x5

DBCSR

22x10, 30x2x5

Farmers Walk

100x2x80m

Swings

24x30

RKC Plank

1:45

Solid and unremarkable.

d'Oracle

Day 22

Decline Bench

20x10, 50x5, 60x3, 80x2, 90x1, 95x1, 100x1, 102.5x1, 105x1, 107.5x1

Deadlift

60x2x5, 100x5, 120x2, 150x1, 152.5x1, 155x1, 160x1, 162.5x1, 150x1

I ****ed that up by misloading 150 instead of 145.
162.5 was pretty tough, so I figured I'd step back for the 6th single.
Its not a max test.

DBCSR

22x10, 30x2x5

In between I had a chat about twins with one of the fellas.
Which lead me to test my chins.

Chins

6

Waiters walk & Suitcase walk

24kg x2x40 each exercise.

Swings

24x30

That didn't take 2 hours. But I was in the gym 2 hours.

d'Oracle

Day 23

Deadlift

60x2x5, 100x5, 140x2x5

I got all macho and dumb. I should have paid attention to how the first rep of the second rep felt and switched to a mixed grip, but I bulled through with the double over and was all over the place. **** set.

DBCSR

22x10, 30x2x5

Decline Bench

20x10, 50x5, 70x5, 85x2x5

Felt heavy.

Walk medley

40m each Suitcase walk, rack walk, waiters walk. x2 x24kg

Swings

24kgx30

I'm going to need a visit to the physio soon. The hip thing isn't really getting better, I suspect its from squatting a lot with a big dorsiflexion deficit in my bad ankle.
Also towards the end of last week my right glute wasn't firing right, after Fridays singles my left glute was sore but my right wasn't. However my right lumbar erector area was.
My right hip is my good one.

Apparently there is a physio really really near the gym who is very good with this sort of thing.
Apparently she is a Elite Sports Physiotherapist.

d'Oracle

Decline Bench

20x10, 50x5, 60x5, 85x5, 95x3, 100x2

Deadlift

60x2x5, 100x5, 140x5, 150x3,........Bleah.

All the deadlifts felt really **** so....

Ground to overhead

Basically each set was a power clean and press, a power clean and push press and a power clean and jerk. Untill I failed the press at which point I dropped the press and so on.

60. 65, 67.5, 70, 72.5, 75 Fail press.
77.5, 80, 82.5, 85 Fail Push press
87.5, 90, 92.5 Fail Clean.

Home.
Physio Thursday.

d'Oracle

So my theories were correct.
I am indeed suffering from Femoroacetabular Impingement and related pathologies.
Emma thinks that there may be a minor labral tear there too.
Also I apparently don't use my glutes. That's a lot of arse to leave un-used.
Which is probably why my lower back is so alarmingly sensitive to extension.

The remedy is to:
a) Not squat
b) Fix the Anterior Pelvic Tilt
c) Strengthen my glutes.

She gave me some mobility exercises and a frankly unpleasant glute activation circuit and is confident that I can go back to being asymptomatic. If I don't squat.
Which is all grand.

Cept apparently the full deadlift is also out, because the setup position would crowd the joint. Shame.

Bench

20x10, 50x5, 60x5, 70x3, 80x3, 90x3, 100x1, 102.5x1, [/b]105x1 PR[/b]

Repulsively ugly. Lost my back so had to lift my arse. Still a PR, cos I'm not gonna be powerlifting anytime soon.
Strangely 102.5 was a lot quicker than I would have expected it to be.

DB 1 arm rows

30x3x10

Cos back work needs to be done.

d'Oracle

Rehab torture circuit x3

Bench

20x10, 50x10, 60x10

Pullups

3,2,2,2,2

DBCSR

22x10, 28x2x5

d'Oracle

Hungover rehab stuff.

DBCSR

22x10, 30x2x5

Decline Bench

20x10, 50x5, 60x5, 80x5, 82.5x5

Gonna resume the 40 day thing with new Squat and Hinge exercises tomorrow probably.
Although I might be just trying a few bits out.

d'Oracle

Hab

DBCSR

30x2x5

Pullups

5x3

Decline

20x10, 50x5, 60x5, 85x2x5

I also messed around with a few one legged exercises and stuff.
Bulgarians seem alright.
As do Reverse Lunges.
I may be a little early with them, I think the rehab exercises are affecting my ability to stabilise in 1 leg RDL's.

d'Oracle

Habilitation

Decline Bench

20x10, 50x5, 60x5, 85x5, 100x3, 105x2

RDL

20x5, 50x5, 60x5, 90x2x5

Not great, need to relearn the movement.

Pullups

5x2

DBCSR

22x5, 30x2x5

d'Oracle

Medicine.

DBCSR

22x10, 30x5, 32x5

Decline Bench

20x10, 50x5, 60x5, 85x5, 87.5x5

RDL

20x5, 50x5, 60x5, 90x2x5

Pullups
3,2,3,2,3

Fat Bar Curls

20x15, 25x15

d'Oracle

Rehab.

Decline Bench

20x10, 50x5, 60x5, 85x5, 87.5x5

RDL

20x5, 50x5, 90x2x5

DBCSR

22x10, 32x5, 30x5

Pullups

5x2

After some pretty horrific news yesterday I figured the Gym might help my head.
It didn't. Self-awareness PR.

d'Oracle

Rehabilitation exercises. (I have no idea why I am posting that)

Decline Bench

20x10, 50x5, 60x5, 87.5x2x5

RDL

20x5, 50x5, 90x2x5

Medium Neutral Grip Chins

5x3

DBCSR

22x10, 32x2x5

d'Oracle

Rehab circuit

Decline Bench

20x10, 50x5, 60x5, 80x1, 90x1, 100x1, 105x1, 110x1 PR, 112.5x1 PR

All went swimmingly

Pullups

10x1 focusing on real strictness

RDL

20x5, 50x5, 90x2x5

DBCSR

32x5, 34x3, 36x2

d'Oracle

Retroactive Habanero

Decline Bench

20x10, 50x5, 60x5, 87.5x2x5

Two awful raggy bastard sets.
I should have dropped the weight for the second, but I thought it was down to a slippy bench.

RDL

20x5, 50x5, 60x5, 100x2x5

Pullups

4x2, 1x4

DBCSR

22x10, 30x2x5

I also tested a complex of my own composition for convenience.

d'Oracle

Habib

Decline Bench

20x10, 50x5, 60x5, 87.5x5, 100x3, 102.5x2

Weak as piss so heavily down regulated. Also I believe that my sortie into the battlefield of the decline benchpress is at an end. Gonna go back flat from next week.

RDL

20x5, 50x5, 60x5, 100x2x5

Still grooving the movement.

Pullups

8x1, 4x3

Really quite strict.

A little bit of ballsing around with a fat bar press.
No go. I no longer like pressing from a rack.

I might stick some goals, ideas and plans down here because they are no good to anybody on the jotter on my desk.

token

Are you training different times now? I haven't seen any epic beard men walking around the past few weeks.

d'Oracle

token wrote: »

Are you training different times now? I haven't seen any epic beard men walking around the past few weeks.

Unemployed, so I usually train during the day.
Usually. The craic is better on the night shift though.

d'Oracle

Rehab

Bench

20x10, 50x5, 60x5, 70x5, 80x5, 90 x2x2
70x3x5

Couldn't get settled under 80 or 90. Need to practice a bit. Probably did way too much volume.

Pullups

5x2

RDL

60x5, 100x2x5

I need to settle things down and get some structure.
I also need to get some ****ing work done in the Gym rather than doing 3 exercises in 2.5 hours.
Pullups were strict with a pause at the top.

Incidentally I'm gonna start TBDL again but treating it as a squat, seeing as TBDL is gonna be so Hot this year. 200kg will suffice.

I'm imagining Sumo is still bad for my hip, but I have to ask Emma about it.
So with that in my heavy hinges are gonna be RDL and Rack Pull. I'm thinking 200kg Rackpull btn.

Pullups are in big for the early part of the year. Done strict. So my goal is 10 strict (think hollow position and chest to bar) which shouldn't be too bad.
Some sort of rowing will also be done. Probably unilateral.

Bench and overhead press. 110kg and 80kg.

I will also be reintroducing loaded walks.

Seeing as I seem to be making such a balls of getting strong, and my hip has given up on squatting, I am gonna introducing some sort of energy systems work soon. I'm thinking easy non-taxing gentle strength increases while they last and introducing both Intervals, some running and when my hip is up to it, some hiking.

I have decided that the word "Conditioning" to describe high output interval work is immensely retarded because. Particularly when Conditioning is in someway distinct from Cardiovascular conditioning. Ergo Cardio, interval-metabolic-high-intensity and work capacity development are all fitness work. Which I shall be doing at various degrees during this year. Weather, family and health permitting.

Fitness will either be some running/hiking, some ballsout rowing/sprinting/swinging krazyballs or some sort of work capacity stuff done to assist my strength stuff.

I'm gonna run a 5k comfortably and I'm gonna do certain hikes without insidious throbbing anterior hip pain for a day after. I'm also at some stage gonna try out this paleo-hiking concept. (I gave it that name, some guy who my osteopath read a book by came up with the concept)

**** it, I'm 30. I'll get there by slow progress and being a total Dan John whore.
Gonna put in a bulk at some stage too, but god knows when. Maybe summer.

itsallaboutheL

Brent Kim liked my neg post at you on 70sbig, i win at internet, internet.

d'Oracle

You negged me on 70s Big?
I posted on 70s Big?

itsallaboutheL

d'Oracle wrote: »

You negged me on 70s Big?
I posted on 70s Big?

Book of faces.

d'Oracle

Least I'm captain of something.

d'Oracle

Skived off the third round of rehab.

Pullups
Green band x4x5

Bench

20x10, 60x10

RDL

20x5, 50x5, 70x10

Walk medley

Suitcase x 20m, rack x20m, Waiter x20m. Continuously, all one side then the other.
24kg x2