5(4)3(2)1...Go.

Sangre

28 October 2010

warm-up;
band dislocates
DC shoulder prehab 3kg

Bench
warm-up
75kgx6,6,9 - up weight samll
60kgx10 - up weight small
All fairly solid. Still long way to go with form. Think line of bar path is improving though.

BOR
59kgx8,9,12 - up weight
50kgx10

Decline BP:
80kgx8,8,12 - up weight
Tightening shoulders/lats seemed to help this a lot.

Chins:
7,6,5 - CRAP
These have gone to crap. Think the BOR drop sets aren't helping though

Curl DB:
15kgx9,9,8 - same

Sangre

Should have got to gym over weekend but didn't. A work event with free drink for the night got in the way of fri/sat training.

1 November 2010

warm-up:
band dislocates (need better band for these). Also, shoulders, left in particular, are grinding alot without pain. Wonder how bad that is.
hip mobility
glute warm-up

Squats
20kgx8
50kgx2x5
70kgx2x3
90kgx3
belt
100kgx1
116.5kgx5,5,6 (95% I had gotten 5 reps but did another to be sure)
100kgx5 - didn't push it too much on these
Must remember to focus on keeping chest up
With a measley 1kg increase next week I'll be repping my 1rm from the start of this log earlier this year, which will be nice.

SLDL
94kgx3x8
All mixed grip. seems to be abs which are tiring first on these.

Hanging leg raise:
3x8

Back extension
22.5kgx3x8

Was absolutely wrecked so left it at that

warm-down:
quick lower body
no rolling

Sangre

Was completely wrecked for some reason today. Also had no car so just worked out at home.

warm-up:
none

OHP
warm-ups
~48kgx5,5,6
~40kgx8
Technique felt really solid tonight. Had the bar higher up on my chest today and it felt good.

Elevated push ups:
3x10

Pull-up:
5,5,6
Felt solid enough. It helps me to not start so far away from as this can cause me to swing a bit.

Dips:
10,10,12

Curls:
~16kgx9,9,8

Sangre

Would have preferred not to go to gym tongiht due to my tiredness and DOMS from Monday's squatting. However, I won't be there again for until probably Sunday so had to go up.

warm-up:
BW squats
hip mobility
glute activaiton

Deadlift
60kgx3x5
80kgx2x3
100kgx2x1
110kgx1
120kgx3x6
Decided to drop weight and up reps a bit as I wrecked DOM'd to hell and I'd been lifting heavy enough last while. First set was tough but rest were ok.

Good-morning:
67kgx3x8
Form wasn't great on these. Leave weight.

Rack pulls:
50kgx3
80kgx3
100kgx3
120kgx3
130kgx3x1
Starting to get the hang of these. Trying to keep control on ascent and descent. They seem to wreck my hands though for some reason.

Hanging leg raise:
3x8

warm-down:
LB stretch

quick foam rolling. Just above my right knee to left had been bothering me. Felt it tighten even on rolling hamstrings so tried to work around it and it was quite sore. Eventually I decided muscle while tight was also a bit bruised so left it alone. Noticed how tight inner leg was though but left it at that as I was wrecked. I really need to get back to rolling properly and stretching so I've just bought a roller online. I'm never home much but hopefully I'll use it when I can.

Sangre

Should have got to gym over weekend, oh well. Find myself being very lazy if I'm at gf's place over weekend. Didn't feel great coming into gym today. Just felt cold and stiff

warm-up
BW squats
hip mobility
glute activation

Squats
20kgx8
40kgx2x8
60kgx2x5
80kgx2x3
90kgx2
*belt*
100kgx1
110kgx1
117.5kgx3x5 PR

A lot of my squats have been repPRs lately, mainly because of switch in rep range from 5/3/1 to now. This one is a bit of a milestone as it was my 1rm back in january of this year when I started this log:
http://www.boards.ie/vbulletin/showpost.php?p=63959075&postcount=1

Good depth on all except maybe very last rep where I slightly mistimed it rather than missed it. Still decent depth though. Think I'll test my 1rm next week. Who needs smolov eh?

SLDL:
95kgx3x8 - up weight
Really feel these in my abs. Not sure if that is normal! Nearly at 100kg.

Back extension:
25kgx3x8 - up reps

Hanging leg raise:
3x8
Got some good height on these for first set. ROM is terrible by end of last set though!

warm-down
pretty much none. Water was gone in gym so was pretty thirsty by this stage. Feeling tight in hips and shoulders lately. When roller arrives this week I'll attack the crap out of them.

Sangre

Realised today that I did squats and DL consecutively and forgot to bench, oops. Didn't have car or bike today so did a workout at home, unfortunately it wasn't the bench one I missed.

warm-up:
dislocates

OHP
warm-ups
~48kgx4,5,5
~40kgx8
Worse than last time. Crap. Felt very heavy on first set.

Pull-ups:
5,6,6

BOR:
~48kgx3x10

Dips:
10,10,13

My shoulders do not like palm flat dips at all. Way too much grinding.

Curls:
~16kgx3x9

Push-ups:
15,10

Limited enough session. Disappointed about OHP. Can't wait for roller to arrive. My hips and legs feel extremely tight lately.

Sangre

Don't have my notebook with me but this is from memory. A nice relaxed saturday morning session.

warm-up:
band dislocates - need something stronger forthese
diesel shoulder warm-up - 3kg

Bench
warm-up
76.5kgx7,7,8
70kgx5
Used the higher bench in the gym for these today. Always thought it was too high and I couldn't get a decent platform but tried it out of necessity and I think it might be better. Bench itself is much wider and more solid. Will try these a few more times. Benching felt solid. Didn't go mad, no spotter.

BOR
60kgx8,8,10 - up weight

OHP
45x5,5,6
Thought these would be too hard after 1st set but got into them

Chins:
3x7

Decline smith bench
80kgx8,8,12 - up weight

Curls DB:
15kgx10,10,9

Sangre

15 november 2010

warm-up:
squats
hip mobility
glute activation

Deadlift
60kgx2x5
80kgx5
80kgx3
100kgx1
*belt*
120kgx1
135kgx3x3 - up small

Good morning:
20kgx8
67.5kgx3x8
need to get consitency on depth/form on these. stay same.

Rack pull :
90kgx3
110kgx3
130kgx3x3 -up weight

hanging leg raise:
3x8

Side Bends
20kgx2x10 - up weight

warm-down:
none really


Think I'll drop rep numbers on DL for a short while. Will try to keep weight up, work on form and to avoid fatigue fropm long sets affecting my form, especially my back. Going to go heavy on rack pulls to work on strength to keep back straight.

Foam roller arrived. Will use it to tackle tightness at home during down time, especially at weekends. Been really slack with stretching and rolling lately and I can really feel tightness creeping up on me.

Sangre

16 November 2010

Another workout from home. Missing out on heaby work work as a result, must do some when in gym next. Dipping on my kitchen corner is terrible for my shoulders.

OHP
48kg~ x3x5
42kg~x9

Pull up:
3x6

BOR:
48kg~x12,12,15

Elevated push-up:
12,12,16

16kg DB Curl:
3x9

Sangre

Lots of foam rolling legs at home today. IT bands were as tight as hell from lax rolling lately. Must do some serious sessions over the weekend.

Sangre

Went to test my 1rm squat today. Got up to gym later than I wanted because of work, as usual. Just home now.

18 November 2010

warm-up:
squats
hip mobility
glute activation

Squats:
20kgx10
60kgx8
60kgx5
80kgx2x3
100kgx1
*belt*
110kgx1
120kgx1
130kgx1 PR
135kgx0
132.5kgx0

Failed last two squats completely. I think 135 just felt too heavy. Think I should have had 132.5 but just went to deep into the hole and got buried. Fairly disappointed today, wanted more. If I can get 117.5x3x5 reasonably fine I should definitely have more than 130 in me. Think I might start dropping reps for next few weeks to practice with heavy weight on my back. Will test 1rm again before new year.

SLDL:
97.5kgx3x8 - up

Will drop reps once I hit 100kg. This exercise is really showing up my grip. Am finishing last set with a hold.

Dips:
5kgx3x6
Haven't done these in ages because of working at home. Just trying them out again, reasonably light.

hanging leg raise:
3x5
ROM much better for these

Back extension:
22.5kgx3x10 - up weight

warm-down:
quick stretch. heart not in it.

Sangre

Car battery died in gym. Fooking gay. Such a waste of time trying to get jump cables. Post work-out later. Hitting up match to watch a hiding, fo shizzle.

Sangre

Been manic in work lately

22 november 2010

no car so worked out at home

warm-up:
lots of dislocates with broom. also done through-out workout. think my left shoulder will give me problems soon if I don't sort it out, seems to tweak on higher weight exercises.

OHP
50kg~3x5
Last set not tight enough

pull-up:
6,6,7

push press:
50kg~x4,4,4

BOR:
50kg~12,12,15

press ups:
12,12,15

DB Curl:
17.5kg~x6,6,6

warm-down;
lots of foam rolling upper leg. my adductors are insanely tight causing terrible flexiblity there. its affecting the arch on my bench

23 november 2010

12 chin-ups - PR

lots of adductor foam rolling. need to loosen these out big time.

24 november 2010

warm-up:
bw squatsx20
hip mobility
glute activation

Deadlift
warm-up
136.5kgx3x3 (last rep hitches slightly) - stay same
Focusing on trying to keep back arched and up. Finding it hard and not always working but I think the intent is right. I'm pulling bar closer to leg on these and finding them tougher. Will keep at these

good morning:
20kgx10
65kgx3x8 - must film these - up small weight

rack pulls:
90kgx3
120kgx2
140kgx3 - too heavy, back rounding
130kgx2x3 - form dipping towards end
100kgx7
Pulls are showing up a weakness in back, should be pulling more than that based on my DL. Will keep this up, working from around 132.5kg and moving up.

Hanging leg raise:
3x5 - same
Actually toughin toes on first two sets. Never thought I'd managed that!

Side bends:
22.5kgx2x10 - up weight.

Sangre

Quick update. Was away for the weekend in Belfast and I've been working crazy hours in work so gym has suffered unfortunately. Couldn't get up to gym because of weather.

25 November 2010

warm-up

BP
warm-up
79kg-6,6,10

BOR
65kg -8,8,9 - up

OHP
40kg-3x6

Pull-up:
6,6,5

Dip
10kgx5,6,8 - up weight
s/s with
face pull:
14kgx3x8 - up weight

EZ Curl:
35kgx3x6 - same

30 November 2010

warm-up:
dislocates

OHP
warm-up
50kg~6,6,5

pull-up (full ROM)
3x6

Push press
50kg~3x4

BOR:
50kg~
3x15

Bit awake for late work-out today. Oh well, will be tired tomorrow!

Sangre

Weather has not been good to my gym. Snowed in! Terrible work hours and commute aren't helping.

d'Oracle

Sangre wrote: »

Weather has not been good to my gym. Snowed in! Terrible work hours and commute aren't helping.

I just gave myself a week off.
No point in even trying in this.

Sangre

Couldn't make it into work today. Well, I probably could have but wasn't taking the risk with the luas again. Stopped early last night and was only ran to beechwood this morning.

d'oracle wrote:

I just gave myself a week off.
No point in even trying in this.

I've contented myself with doing some chin up and pulls up in the garden. I must look demented to my neighbours:

Random date:
Pulls-ups
10 - PR


I haven't squatted maybe two weeks.

Could make a big effort but under pressure when I'm not in work to work on a lecture I have to give. Used my day off today to work on that.

Sangre

Man, I really should start updating this again.

Sangre

So, might as well start updating this. Nice Friday session.

28 Jan

Bench
Warm-up and worked up to:
95kgx1 - PR
97.5kgxf

Definitely more in me than just 95. Another day. I've stopped overthinking benching since I watched Tate video. Focus on small issues too much. Now as long as I'm tight, slight arch and solid planting I'm happy. Just focus on increasing weight and worry about technical **** when I'm actually strong.

BOR:
65kg -8,8,9 - up weight

Shoulder seated DB Press: 15kg -9,9,10 - up reps
Need to work on left shoulder

Pull-up: 3x5 - up rep

Dips:
10kgx3x6 - up reps

Curls:
35kgx6,6,5 - same

Sangre

Trying to mix up my squat/dealight work outs lately. Gone a bit stale and stagnant. Trying to improve my core/glutes for lifting. Also going to work in a slightly higher rep range (but not too high). Still getting back into.

29 January

Squat:
warm-up
100kgx6,6,8 - up reps

Front Squat:
60kgx5,5,8 (up reps)

Second time doing front squats. Think they're a great addition. Great for working on my core issues.

SLDL:
97.5kgx5,5,8 (up weight)

Hanging leg raise:
6,6,8 (up rep)

Glute Ham Raise:
3x5 - up reps

First time trying these. I find them impossible. Could only lower myself down and push myself back up. Found it tough on lower hamstrings.

Back extension:
10kgx3x10 - up weight

Sangre

Just logging these as forgot journal on 1 feb and don't want to forget it

31 Jan

usual home work-out -shoulder/back - details in journal

1 Feb

Deadlift
100kgx3x8
Working on keeping chest up - worst back pump ever!

Good Morning:
60kgx3x5 - up weight

Rack Pull:
110kgx3x5 - up weight

Hanging Leg Raise:
3x6

Side-Bend:
17.5kgx3x10 - up weight

Glute Ham Raise:
4x5

Sangre

Bench:
warm-up
77.5kgx5,5,7 - up reps
70kgx5
Not a great bench session. Wasn't planting myself firmly and was moving my feet during later reps.

BOR:
67.5kgx8,8,10 - up weight
60kgx12

Seated DB Press:
17.5x3x8 - again - last rep dodge

Pull-Up
6,5,4 - again
back wrecked after BOR

Dips:
10kgx7,7,6 - again
super-set with:
Face-pull:
16kgx3x10

BB Curl:
35kgx3x6 - again
sore forearms for some reason

Sangre

5 February 2010

Had a very calorific breakfast on saturday with pancakes, cream, raspberries and
syrup so used this as motivation to head up to the gym to do a decent
session. Was rushing to make it back for matches though unfortunately.
Made me go at a decent pace though



Squat:
Warm-up
100kgx8,8,9 - up weights.
Leaning a bit too far forward on ascent in later reps but better.

Front Squat:
60kgx3x8 (may have been one or two extra reps on last set - can't
remember)

SLDL:
100kgx5,5,8

Hanging Leg raise:
3x6

Had to leave back extension.

7 February 2010

Usually do this workout at home, with limited weights so was nice to head up to the gym for a change.

OHP:
warm-up
50kgx3x6 PR - up weight small.
Was never sure what my weights were at home, obviously around 50kg mark. Was solid enough. Think my official PR is actually 50 so big improvement here.

Neutral Grip Chin up:
7,7,6

BOR:
70kgx5,5,6 - same - ROM good be better:

Push Press:
55kgx3x3
Man I suck at clean. This were fine strength wise but bit sloppy. Pretty sure on 1st rep of 2nd set I forgot to push so thats also a PR. Won't count it.

Shrug:
70kgx3x8 - again
First time doing these properly in forever. Must work out on right form for me

Dip:
10kgx2x7
Elbows/arms just died on me after this. Coundn't even get one BW dip. Don't know what happened. Elbows felt battered after this and push-presses.

EZ Curl:
35kgx6,6,7 - up weight
Solid - forearms hurting though recently. Crap.

Sangre

8 February 2010

Deadlift:
warm-up
110kgx3x3 - up weight
120kgx2x3
130kgx1x3

SERIOUS back pump in earlier sets/warm-up. Really trying to focus on keep chest up during DL and engaging glutes. Trying to be more explosive off the ground as well.

Good morning:
60kgx8,8,10 - solid- up weight

Rack-pull:
115kgx3x5 - up weight
Fine. Did one whole set before these with one pin lower than other. Couldn't understand why bar was hitting right hand side first. Started thinking about muscle imbalances!

Hanging leg raise:
3x6 - blegh - ROM crap at end

Side bend:
17.5kgx3x10 - up reps

GHR:
4x5
lowering self down and using push off on my back up. Really feel in hammies. Nothing in ass - is that bad?

Sangre

10 February

Bench:
79kgx5,6,9
Solid lifting, especially last set. Felt a lot stronger than last week. Up to 80kg next week.

70kgx3x6 - again - too much english last set

Seated DB Press:
17.5kgx3x10 - up weight
Still get werid tweak in left shoulder odd rep.

Pull-up:
6,6,5 - same

Dips:
10kgx2x7
Completely died again on 3rd set. Elbows just seem to die last two weeks.

DB Curls:
17.5kgx3x6 - up rep

11 February
Wasn't sure about lifting this evening. Glad I did.

Squat:
warm-ups:
105kgx3x5
115kgx5
120kgx5
130kgx1
135kgx1 PR - easy enough
Seemed to be setting up to squat crocked lately. Not helped by wonky rack. Need to square myself properly before squating.

Front squats:
62.5kgx3x8 - same
Ugly as hell. Keep elbows up.

SLDL:
102.5kgx5,5,6 - up weight

Hanging leg raise:
3x5

Sangre

Had to miss Monday's session because V-day. Damn women.

15 February 2010
Couldn't get up to gym. Home work-out.

OHP:
50kg~x5,6,6

Chin-up:
3x8 - PR
If I do these again I'll drop reps to 5 and add weight.

BOR:
50kg~x3x12

Shrug:
50kg~x3x12

Seated DB shoulder presss:
had no back was sitting on soft sofa. These felt very weird and tough 17.5kg and 15kg. Got about one on each. Didn't try again - too lazy re-make dumbbells

Curl:
15kgx8,9,10

17 February 2010

Deadlift:
warm-up:
115kgx3x3 - up 2.5kg first three lifts
125kgx2x3
135kgx1x3
145Kgx1x2

Not feeling love for deadlifts these deads. Just couldn't be arse. Will keep moving up in low rep range.

Good morning:
62.5kgx8,8,10 - up weight
Felt these a bit but solid.

Rack pull:
120kgx5,6,6 - up small

Hanging leg raise:
3x6

Side DB:
17.5kgx3x12

Leg Curl:
Plate 9 3x10
Think this was first time using a weights machine in gym in a year.

Sangre

Just thinking I've no goals for year. Probably should thinking of some...

Sangre

Love these lazy Saturday gym sessions.

19 Feb

Bench Press:
warm-up:
80kgx6,6,10 - up
70kgx10
Fairly easy. Probably had one more in me in last set of 80 but spotter looked like he was itching to grab it off me. Also didn't help he was dripping sweat on me. Disgusting.
Bench is going well. Hopefully have 100 in me soon enough.

BOR:
70kgx3x6- up small

Seated DB Press:
20kgx3x7 - same
Strength was fine just very wobbly

Pull-up:
3x6 - up

Dips:
10,10,6 - not feeling these lately. Ease off weight ones on bench day.

DB Curls
20kgx4,4,3


LIKE A BOSS.

Sangre

Do not feel well. Just back from a work-out with a very ropey ending. Feel quite light headed now. Hate doing squats on a weekday, just feel more rushed. Damn Valentine's day ruining my training schedule last week!

21 February

warm-up

Squat:
warm-up - right hip felt tight during this
105kgx3x8
Tough but got there. Think form good have been better in last set. Not enough glutes or keeping chest up. Quads fried after it as a result. Was panting and dripping sweat by end.

Front Squat:
65kgx8
62kgx2x8
Had too much on first set and felt heavy/dodgy as a result. Next two sets weren't the best although last was probably best of them. Still need to work on form. Repeat next week.

SLDL:
105kgx3x6 - up
Felt very dodgy during these. Got very light headed and ropey. Kept thinking I'd wake up lying over bar with a broken nose! Got through them and packed it all in.


HOME!

Sangre

Decided to go up and see how my OHP max has progressed since I last officially test (had been 50kg - although I've lifted 50kgx3x5 so not really!)

22 February 2010
warm-up
40kgx3x3
50kgx1
55kgx1 PR
60kgx1 PR
62.5kgx1 PR
65kgx1 PR
50kgx5,5,4
Increased OHP strength has definitely help my bench as well. All weight cleaned from floor.

Chin-up:
BW -8,8,5
Chin up bar I use in WW is just a bit too wide for my liking. Prefer one at home. Might start doing neutral grip chins here instead.

BOR:
70kgx5,5,7 - up reps

Shrug
70kgx3x8 - same
Ensure full range of motion through-out

Tri-pulldown:
(27 or 34 - can't remember!)kgx3x10
Like these. Will try these for a while in place of dips

Face pull:
14kgx3x10

EZ Curls:
35kgx7,7,6 - same