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Miss Piggys Battle for the Big Plates
Comments
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Monday 29th August-Messed about
Was feeling unwell this morning, went up to do conditioning anyway but my tummy wasn't having it...wasnt happy at all. Decided just to mess around for a few minutes seeing as I was there..
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2
Deadlifts
Just to see if I could make them look pretty:D
50kg x 5..all reps resetted
60kg x 5..
70kg x 3
80kg x 3
90kg x 1
90kg x 1
90kg x 1
Bench
Havent benched in ages so decided to give it a go
20kg x 8
30kg x 5
40kg x 5
45kg x 2..and then I pinned myself
45kg x 2
45kg x 2
45kg x 3
45kg x 3
45kg x 3:D
Yes..I am an idiot..looked back over my log to see how many reps I used to get at 45..then realised my 1RM was 46kg
...blissfully unaware that my 1RM is 46kg
Hanging leg Raises
3 x 10
Foamrolling and stretching
Just left it at that, back to work this week and I'll be tired enough without being sick too.
Also, I've decided to go ahead and train for the GPC comp in November..I think I really want to get close to a BW bench for that..that can be my big aim..but I know the whole 'pausing' malark will mess me over..damn!!:D:D0 -
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Wednesday 3st August-S2
My calves were really tight today..must of been the lateral sprints yesterday...odd???
Spin bike-20mins
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2
Deadlifts
60kg x 8
70kg x 8
95kg x 3
95kg x 3
95kg x 3..felt easy ridiculously easy today
95kg x 3
95kg x 3
I actually don't think that they look half bad.
DB Side Arches
25kg x 10/10
25kg x 10/10
25kg x 10/10
Neutral Grip Pullups
BW x 6
+4kg x 3
+4kg x 3
+4kg x 3
+4kg x 3
+4kg x 3
Barbell Push Press
38kg x 3
38kg x 4
38kg x 5
38kg x 3
38kg x 5
..completely inconsistent
Seated Plate Shifting
3 x 60sec
(4 x 2.5kg, 4 x 5kg)
Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Foamrolling...stupid calves/hamstrings..only2mins..far too painful0 -
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Saturday 3rd September-S1
Spin Bike-20mins
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3
Squats
20kg x 8
40kg x 8..probably shouldn't of used this for a warmup
45kg x 5
50kg x 5
55kg x 5
55kg x 5
55kg x 5
Just stuck at 55kg..in an attempt to keep them semi-pretty.
DB RDL's
22.5kg x 10
25kg x 10
25kg x 10
27.5kg x 10
27.5kg x 10..hard
Weighted bridge
+15kg
3 x 60
Hadn't done this in a while so it was actually hard
Barbell Row
20kg x 8
30kg x 8
40kg x 5
45kg x 5
45kg x 5
48kg x 5
48kg x 5
48kg x 5....yeh...a bit of body english on these
Bent Over Rear Laterals
5kg x 10
5kg x 10
5kg x 10
5kg x 10
7.5kg x 10..ended up swinging these a bit
OH Plate Arches
10kg
3 x 10/10
Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 100 -
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Monday 5th September-S2
Spin Bike-20mins
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3
Bench
20kg x 8
25kg x 8
40kg x 5..hard today
45kg x 3
45kg x 3
45kg x 3
45kg x 3...went for 4 but I pinned myself
45kg x 3
Lat Pulldown
43kg x 10
50kg x 10
57kg x 10
57kg x 10
64kg x 10
Sit Ups...abs were soooooo sore from yesterday
could barely do these
5kg Plate overhead x 25
5kg against chest x 25
5kg against chest x 25
5kg against chest x 25
Incline DB Press
10kg x 8
10kg x 8
just realised that it's when i set the bench at 30degrees I can do them.but at 45 i cant:(
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
Cable Rows
Wasn't sure whether I was supposed to do these seated or standing
43kg x 10
50kg x 10
57kg x 10
57kg x 10
57kg x 10
Russian Twist
15kg
3 x 10/10
Cable Tricep Extension
5 x 10
@18kg
@23kg
@30kg
@30kg
@30kg
Wisdom teeth do not make a happy camper:(:(0 -
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Thursday 8th September-S3
Gym was horribly, horribly hot today.
Spin Bike-15mins
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2
Deadlift
60kg x 8
70kg x 8
95kg x 3
95kg x 3
95kg x 3
110kg x 1
115kg x 1..was supposed to leave it at that..but they were eaaaasy..and I was curious
120kg x 1 PR
122kg x..I was too impatient and panicked
Left it at that cos going that 'heavy' wasnt part of the plan.
120kg x 1..back roundage...indeed
122kg x F..this is gonna annoy the crap outta me
Step Ups..ick
High box
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
5kg DBs x 10
Weighted Hip Pop ups
just with barbell
4 x 15
DB Incline Bench Press..was ridiculously hot by this stage
10kg x 8
10kg x 8
17.5kg x 3
17.5kg x 3
My set up for the 17.5kgs went all over the place so switched back to
15kg x 10
15kg x 10
15kg x 10
Lat Pull Down
57kg x 10
64kg x 10
64kg x 10
64kg x 10
64kg x 10
Weighted Side bridge
+10kg
3 x 45/15
Back Extensions on the GHR
yuckkk..hadnt done these in ages..near killed me:(
4 x 15
PR was short lived by the annoyance of not getting the 122kg...damn:)0 -
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ThanksYou're missing those because your back is rounded. Seriously. You'll always struggle to lock out a weight if it gets above your knees and your back is rounded. Yeh..I can see the lock out is going to get progressively harder as the weights go up and the rounding gets worse. I'm still trying to fix it:)And wear tracksuit bottoms/leggings - the bar'll slide easier along them rather than getting snagged on your skin in those short shorts. That's why ya get to use baby powder on your thighs in comp.
Good point...but I was just too frickin' hot..seriously..was melting0 -
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Saturday 10th September-S1
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 3
Squats
20kg x 8
30kg x 8
40kg x 5
50kg x 5
55kg x 5
60kg x 3
60kg x 3
60kg x 3
60kg x 3
Squats were pretty today:DYAY!! Think I was being over critical for no reason, just expecting my form to be ****... cos I just looked back over last weeks 55kg vid and there was nothing wrong..yet I didn't think it was the best last week:rolleyes: Heavier next week:) and we'll see how they look..cos they felt easy today:)
Didn't even need to use wrist wraps for any of the sets either:)
DB RDL's
25kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
Weighted bridge
+15kg
3 x 60
Was hard again....strange!
Barbell Row
25kg x 8
35kg x 8
45kg x 5
48kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5..heavier next week
Bent Over Rear Laterals
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
OH Plate Arches
10kg
3 x 10/10
Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
Skipped the spin bike cos I was well and truely melting away..0 -
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Monday 12th September-C1
Glad I skipped doing Con yesterday it meant I had a good days rest..hamstrings, quads and glutes still quite sore.
Con Block-10mins
Sled Drags +5okg
Yellow line to 3rd yellow line
~20m each way
8 up and backs in 10mins...a bit faster than last time...but still not an extra round:(
Work Block 1-15mins
5 Goblet Squats 27.5kg..
heavy
5 Floor Press 17.5kg
5 Rows e/s 22.5kg
8 rounds in 15.36..same..damn..thought I'd done better
Con Block10mins
Sled Drags +50kg
Yellow line to 3rd yellow line
~20m each way
9 up and backs in 11mins....faster pace than the first block
think it was cos I was getting down lower
Work Block 2-15mins
10 Reverse Lunges +10kg
3 Pullups
10 pushups
9 rounds in 15mins
I remembered why I really shouldnt do conditioning on a Monday..always far too heavy for the pullups after a weekends feasting.
Con Block-10mins
Suicide sled Drags +50kg
1st yellow-2nd and back, 1st -3rd and back
5 rounds in 10.18...same
Trained hard...but didnt beat any of my times..that sucks.0 -
Tuesday 13th September-S2
Spin Bike-20mins
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2
Bench
Tried to do it the way Hanley showed me the last day..there was a drop off on the weights/reps that I had been doing 'my way' but I'm figuring that's half down to a confidence issue..benching a new way and the other half...eh...
20kg x 8
25kg x 8
40kg x 4 plus I got pinned
40kg x 5
45kg x 2
45kg x 1..got pinned again so decided to drop back
40kg x 5
40kg x 5.
40kg x 5
Not too worried about the weights for the moment..just gonna plug away at the technique side of things for a lil while.
Lat Pulldown
64kg x 10
64kg x 10
64kg x 10
64kg x 10
64kg x 10
Sit Ups
Phew..these were grand cos my abs werent sore today
5kg overhead
4 x 25
Close Grip BenchPress
20kg x 8
20kg x 8
30kg x 5
35kg x 5
38kg x 5..biiiig struggle
38kg x 4...got pinned
38kg x 4
The set I videoed just happened to be me getting crushed...but when I played it back...I actually nearly had the bar locked out..before I decided to fail:(:( turns out I may be quitting on some reps...or at least it looks that way on camera
Seated Cable Rows
50kg x 10
57kg x 10
64kg x 10
64kg x 10
64kg x 10
Russian Twist
15kg
3 x 10/10
Cable Tricep Extension
5 x 10
@30kg
@30kg
@30kg
@30kg
@30kg
I normally HATE HATE HATE benching...alot of benching in the new programme so I'm getting over the hatred pretty quick.0 -
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Look at it this way, you're laying a better foundation for long term better benching.
Plus knowing you, you're probably over thinking all the things you have to do and forgetting to actually press the weight back up.
I actually cringed when I rewatch the vid I took..I'd say I literally was about 2inches from racking the bar when I 'decided' to fail...seriously...pathetic..although it really didnt feel how it looked.
Wednesday 14th September-Rugby
Felt like I finally had half a clue as to what was going on tonight...we did a good deal of footwork, speedwork and then ball handling drills.
We played some rugby-esque passing team game for a good 30mins just to practise finding space, passing and calling for the ball..getting good at finding space.but I actually was half horrified at how short my attention span is...started getting bored towards the end of it...wasn't tired or anything just couldnt concentrate.
Someone trampled on my foot in rugby boots...oh the pain...and the bruising. Conditioning tomorrow 0 -
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**Disclaimer**
I know I probably sound real moany of my log lately but that's not actually the case...I wouldn't call it moaning..more a factual account.
I'm logging what goes right the whole time, but I feel it's more important to log what goes wrong. I wanna know how often things dont work out for me..what might have caused it..and how I can avoid it in the future.
...but then I generally decide to ignore all common sense and go about things my own way again:D0 -
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Tuesday 20th September-C2
Con Block - 10mins
Rower -5x200m efforts with 45 second recovery
1km warm up
1. 46.6
2. 47.3
3. 47.1
4. 47.8
5. 46.9
Work Block 1 - 15mins
5 TB Deadlifts 60kg
10 Inverted Rows
13 rounds in 14.50..down 4 rounds
TB is definitely getting easy again, was able to fly through the reps. On the otherhand the inverted rows werent happening today..had to break up all the sets.
Con Block - 10mins
Rower -5x200m efforts with 45 second recovery
1km warm up
1. 47.1
2. 47.3
3. 47.5
4. 48.5
5. 48.5
Work Block 2 - 15mins
5 Clean and Push Press 20kg
10 Ab Roll Outs
13 rounds in 15mins...same
Con Block - 10mins
Rower -5x200m efforts with 45 second recovery
1km warm up- I actually need this to get into the swing of rowing
1. 47.9
2. 48.9
3. 48.4
4. 49.0
5. 47.8
Rowing is getting worse session by session 0 -
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Thursday 22nd September-S1
Spin Bike-20mins
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2
Finally got around to squatting again..felt like its been aaaages.
Squats
20kg x 8
30kg x 8
40kg x 5
50kg x 5
65kg x F
65kg x 1
60kg x 5
60kg x 4
60kg x 4
60kg x 4
60kg x 4
Pretty disappointed with the squatting. Managed 60kg for triples last day not a bother..thought I'd be good for triples at 65kg...nope..then thought I'd be good for 5's at 60kg.....nope. Squats were a struggle.
DB RDL's
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
Weighted bridge
+15kg
3 x 60
Barbell Row
20kg x 8
35kg x 8
35kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
Bent Over Rear Laterals
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
OH Plate Arches
10kg
3 x 10/10
Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
Diet has been in check since Monday..plenty of protein and a serious lack of sugar:)0 -
Friday 23rd September-C1
Con Block-10mins
Sled Pushes +15kg
Yellow line to 3rd yellow line
~20m each way
7 up and backs in 11mins..slower and down a round:( Just felt uber heavy
Work Block 1-15mins
5 Goblet Squats 27.5kg.. really heavy..just too stubborn to lower the weight
5 Floor Press 17.5kg
5 Rows e/s 22.5kg
8 rounds in 15mins..same
Con Block-10mins
Sled Pushes +15kg
Yellow line to 3rd yellow line
~20m each way
6 up and backs in 10mins....down 2 rounds:( felt sooo heavy..legs were sore..not painful sore..just wrecked dead sore
Work Block 1-15mins
10 Reverse Lunges +10kg
3 Pullups
10 pushups
11 rounds in 14.35mins
Started to get the twinge in my quad again whilst doing the lunges..so was careful
Didn't do a last block..figured there was no point running myself into the ground...there's always tomorrow for that!:D
A good bit of stretching and foam rolling0 -
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