How to look like a darts player

Dathai

Terrible training.

Went in and there was some dance / aerobics class on upstairs. Didn't get any stretching done apart from some Samson lunges and some other shít at the rack.

Squatted. Didn't feel good at all. Let's call it a deload day. I'll re-do it next Thursday or whenever.

Dathai

Think I'm just gonna bench in Raw from now on. I had to train in another gym because I needed to get into work early. Dunno what it is, but I feel better on the bench in Raw compared to this gym. Dunno if it's the bar, the bench or what but this morning my shoulder and elbow felt like they were going to explode on the last sets. Going to repeat this week, next week after I've turned into Kelley Starrett, all supple and leopard like, including all the unnecessary touching of myself and others.

Anyway:

Bench
1st 40 x 8
2nd -42.5 x 5
3rd - 47.5 x 3
4th - 52.5 x 6 (Shoulder nearly exploded)
5th - 52.5 x 3 (Shoulder was fine - elbow nearly exploded)

Close Grip Bench
1st - 45 x 5
2nd - 45 x 5
3rd - 45 x 5
4th - 45 x 3 (Shoulder and elbow said no)

Band work + lacrosse ball for about 20 minutes to get out the mank in my shoulder.

Lat pull down
5 sets of 8 @ number 11

Seated Row Machine
5 sets of 8 @ Number 17

Pushdowns
2 sets of 10 @ 70kg (elbow was sore)

Front Raise
4 sets of 10 @ 10kg

Lateral Raises
2 sets of 10 @ 10kg

Dathai

I think my CNS is fúcked from training and being back in work. Absolute torture deadlifting today. Grip failed doing stiff leg deads and I could only rep 3 instead of 5 each set.

Can't really eat properly lately since I got the bottom braces so I'm thinking a Poundstone shake might be the thing - we'll see.

Briefly:

Deads - 2 x 1
Speed Deads - 5 x 3
Stiff DLSs - 3 x 3 (rubbish)
Bent rows - 3 x 5
Reverse pulldowns - 4 x 5

Gonna try and get back to jitz on Monday, it's been a while.

Dathai

Upstairs was locked in Raw so I didn't get much stretching done apart from band stuff before I left the gaff. Dunno if there's bands in Raw, haven't checked.

Anyway - alright morning. Tired myself out on the push press, not really used to doing high rep work, but meh.

Push Press
1st - 20kg x 5
2nd - 25kg x 5
3rd - 27.5kg x 11
4th - 27.5kg x 5
5th - 27.5kg x 3

Incline
1st - 30kg x 8
2nd - 32.5kg x 8
3rd - 32.5kg x 8
4th - 32.5kg x 8
5th - 32.5kg x 6 - bar was slipping out of my hands.

Skull Crushers
4 sets of 8 @ 27.5kg - Gonna try this again next week, my elbow was a bit dodgy.

Seated Hammer Rows
4 sets of 6 @ 60kg each arm - Easy.

E-Z bar curls
5 sets of 12 @ 25kg

Facepulls
5 sets of 10 @ No. 7

EDIT: Meant to say - Sweet F.A shoulder pain. YUS!!!

Dathai

Upstairs is closed off in Raw from now on, so I'll have to do all my stretching and other waffle down stairs. Didn't get any done today apart from band work before I left the house and some stretches at the rack. Meant to ask would they mind if I brought my own bands in and did stuff in there. I'll just do my stuff on the track when there's no bootcamp on. Gayness.

Knee was absolutely rotten this morning, I'll need to maul it more to get the cracking out. I'm POSITIVE it's how I sit in work.

Anyway

Back Squats - Same shít as last week but some alright reps.
1st - bar x 10
2nd - 40kg x 5
3rd - 45kg x 5
4th - 50kg x 5
5th - 57.5kg x 5
6th - 65kg x 9
7th - 65kg x 5

Front Squats - Knee went a bit mental
1st - 40kg x 5
2nd - 42.5kg x 5
3rd - 45kg x 8
4th - 45kg x 2 - knee said no.

Single Leg Deads
4 sets of 10 @ 24kg

Didn't bother with the goblets as I got in a bit late and ran out of time. I'd say my knee would have crapped out anyway.

Waste. Gonna up the weight next week anyway, don't have to go all out this week, but at least wanted 11 reps on the squat without my knee crapping out.

Dathai

Alright training. No pain, no pops or any of that craic.

Bench
1st - 40kg x 8
2nd - 42.5kg x 5
3rd - 47.5kg x 3
4th - 52.5kg x 6
5th - 52.5kg x 6
6th - 52.5kg x 3 (shoulder was getting a bit iffy so stopped)

Close Grip
5 sets of 5 @ 45kg - I'll up this next week as my shoulder was fine.

Lat pull down
1st - No.7 x 8
4 sets of 8 @ No.8

Bent DB Rows
4 sets of 8 @ 32.5kg e/s

Front raises
5 x 10 @ 10kg

E-Z Bar Curls
4 sets of 12 @ 25kg
2 sets of 12 @ 30kg

Going to alternate between doing lat pulldowns and rows every other week. It's a bit much as I found today. Didn't do any pushdowns or side raises as I was strapped for time. Barely any shoulder discomfort, so I might try this again next week and try hit 8 reps on the bench

Dathai

Yesterday:

Jitz - 2 hours
Side control to arm triangle thing.

Mangled my knee a bit. Ate the last of the difene I have. No more ibuprofen in the house either. Shít buzz.

Dathai

Knee is still in bits. Didn't bother deadlifting yesterday because of it, really not looking forward to squatting this week because of it. I'm gonna just eat all the anti-inflams I can and ice it.

This morning

Push press
1st - bar x 10
2nd - 20kg x 10
3rd - 22.5kg x 3
4th - 25kg x 3
5th - 27.5kg x 11
6th - 27.5kg x 5

Incline bench
4 sets of 8 @ 32.5kg

Skull Crushers
4 sets of 8 @ 27.5 - gonna do 30kg next week, it was fairly easy.

Hammer machine rows
3 sets of 8 @ 60kg - these are doing nothing for me. Going to just do DB rows instead.

Facepulls
4 sets of 8 @ No.9 - Gonna try these again.

Curls
4 sets of 12 @ 30kg

Shoulders felt good. I'll up the incline to 35 next week, seem to be keeping tighter on the incline.

Dathai

Didn't squat this week, knee is feeling better but I'm not going to chance it until next week. Call this week a deload, FA training done.

Trained in a different gym this morning.

Warm up - shoulders, lats, scap, back, etc. Band work and some lacrosse ball stuff to get out the gunk in my kneck and shoulders.

Ring inverted rows
4 x 20

Benching

4 sets of 10 @ 45kg

Close grip

4 sets of 10 @ 40kg

Push ups

5 sets of 20

Dathai

Started the Magnusson / Ortmayer deadlift routine. I'm liking the volume compared to the C/P routine. Hopefully it's less stress mentally and physically too.

In brief:

Deads
Stiff Legged Deads
Bent rows
Pull downs
Abs
Back raises
Turkey and beefcake shake.

Dathai

Sore.

This morning:

Push press
1st - 25kg x 5
2nd - 27.5kg x 3
3rd - 30kg x 9
4th - 30kg x 5
5th - 30kg x 5

Incline
1 x 10 @ 30kg
2 sets of 8 @ 35
2 sets of 5 @ 35 - Elbow said no more than 5.

Skulls
4 sets of 5 @ 30kg - Elbow said no. Will try for 8 next week.

Bent Rows
3 sets of 8 @ 37.5kg

Curls
3 x 12

Didn't have time for facepulls.


Smartshakers ftw.

Dathai

Legs are still wrecked from deadlifting on Sunday.

Was a bit worried about my knee but I just did what I could.

Back Squats
1st - 40kg x 8
2nd - 50kg x 5
3rd - 57.5kg x 3
4th - 60kg x 3
5th - 67.5 x 8
6th - 67.5 x 5
7th - 67.5 x 5

Front Squats
1st - 40kg x 3
2nd - 42.5kg x 3
3rd - 47.5kg x 8
4th - 47.5kg x 5
5th - 47.5kg x 4

Single Leg Deads
2 x 8 @ 24kg

Legs were in a jocker. Hopefully I'll start recovering faster after a week or two of the Magnusson / Ortmayer routine.

Dathai

Hit it light - shoulder is feeling good and want to keep it that way.

Bench
1st - 40kg x 5
2nd - 42.5kg x 5
3rd - 47.5kg x 13
4th - 47.5kg x 8
5th - 47.5kg x 8

Close Grip
4 sets of 5 @ 45kg - Up to 47.5kg next week.

Lat Pulldown
4 sets of 8 @ No.9

Front Raises
4 sets of 10 @ 12.5kg

Pushdowns
4 sets of 8 @ No.17

Curls
5 sets of 12 @ 30kg

Dathai

Deads x loads
Stiff Leg deads x about 5 sets of 5
Bent rows x many
Pull downs x loads
Sit ups x loads
Back raises x a few

I like this. My body however, does not.

Dathai

Press -
Worked up to 32.5 x 10
Extra 2 sets of 5 at 32.5

Incline -
4 sets of 8 @ 35kg - I'll try these again.

EZ Skulls -
4 sets of 8 @ 30kg - I'll try these again.

Bent DB Rows -
3 sets of 8 @ 37.5kg - I'll try for 4 sets next week.

Facepulls
1st - No.7 x 15
2nd - No.7 x 12
3rd - No.7 x 10 - I'll try 3 sets of 12 next week

E-Z bar curls -
5 sets of 12 @ 30kg - Up to 35 next monday.

Incline was a head wreck this morning, finding it difficult to unrack it without mashing my shoulder.

Dathai

Poor form on squat due to left knee throwing a wobbler. Aimed for 10 on the squat but got 7.

Squat
1st - 40kg x 6
2nd - 50kg x 5
3rd - 57.5kg x 5
4th - 65kg x 3
5th - 72.5 x 7
6th - 72.5 x 5
7th - 72.5 x 5

Front Squat
1st - 40kg x 5
2nd - 42.5kg x 3
3rd - 47.5kg x 8
4th - 47.5kg x 5

Goblet Squat
4 x 8 @ 40kg

Some sit ups and back raises to finish.

Was going to do some KB swings but ran out of time.

Might do 4 x 8 @ 50kg as a deload next week and do some hip, glute and back assistance stuff.

Dathai

Did some band work at home which subsequently made me miss my bus and got in late.

Did some shoulder, lat and scap stuff which didn't seem to do anything but hit the weights anyway.

Bench
1st - 40kg x 3
2nd - 45kg x 3
3rd - 50kg x 9
4th - 50kg x 5 - sore.

Close Grip
2 x 5 @ 47.5
2 x 3 @ 47.5 - shoulder was getting sketchy.

Lat pull down
4 x 8 @ No.8

Front Raises
4 x 10 @ 12.5kg

Side Raises
3 x 10 @ 12.5kg

Push downs
3 x 8 @ No.13 - Ran out of time and my elbow was at me

E-Z Bar Curls
3 x 12 @ 30kg

Gonna add in a couple of DB bench sets next week and finish up with some push ups.

Dathai

Friday: BJJ - turtle to RNC, turtle to armbar

This morning:

Deads:
4x4 @ 130 - overhand
1 x 2 @ 150 - mixed
1 x 2 @ 167.5 - mixed
1 x 9 @ 130 - overhand - grip failed when I went for 10

Stiff deads
3x5 @ 120

Bent Rows
3 x 10 @ 65kg - back was REALLY tired, just wanted to do something to flush blood

Seated rows
4 x 10 @ Stack

Pull Downs
3 x 5 @ No.18

Russian Twists with 35kg DB
4 x 20

Going to counter burger to get:
1 x 2/3lb beef burger
2 x chocolate malts
1 x full serving of sweet potato fries
1 x full serving of onion rings

Doing this routine a good 20kg below my estimated max was a good idea I think. I don't think I'd be able for the volume. Plus I'll most likely end up repping more. Pity everything else I lift is absolutely crap

Dathai

Yesterday:
BJJ - 2 hours. Butterfly guard to side control and loads of other stuff. Found out I've got lordosis (it's not as cool as it sounds) and that's why my back gets demolished in most training sessions.

This morning:
Powercleans
1st - 50kg x 5
2nd - 52.5kg x 3
3rd - 55.kg x 1
4th - 52.5kg x 5
5th - 55kg x 3
6th - 57.5kg x 1
7th - 55kg x 5
8th - 57.5kg x 3
9th - 60kg x 1
10th - 57.5 x 3

Hang Cleans
2 sets of 3 @ 50kg
Attemped another set but I failed.

Sit ups
5 sets of 20

Lying leg raises
5 sets of 20

Back raises
5 sets of 20

Loads of back, hip and ham stretching before and after

Just a crap session to sort out my back.

Also, does anyone have any suggestions for power clean routines? Looking at doing one session a week just to work on "explosive speed ©". Currently thinking about doing this: http://www.sherdog.net/forums/f13/power-clean-routine-864513/#post26495809

Dathai

This morning - deload.

Squats
1st - 40kg x 5
2nd - 50kg x 5
3rd - 60kg x 5
4th - 60kg x 5

Front Squats
3 sets of 5 @ 40kg


Can't train tomorrow as I've an appointment at 8.30.

Dathai

Posted a reply but boards shat itself.

Briefly -

Friday - BJJ - butterfly guard, pass and other stuff

This evening:

Good mornings -
Worked up to 4 x 8 @ 80kg

Chest supported Rows
Worked up to 4 x 8 @ 75kg. Dropped to 60kg on final set for a set of 10

Reverse Pulldowns
4 x 5 @ No.18

Bent rows - 40kg DB
4 x 8 each side

Facepulls
5 x 12

Couldn't really think of any other upper back stuff to do, plus I'd probably have failed any reps.

Chiro appointment on Monday - looking forward to getting fixed.

Dathai

This morning was shíte. Mouldy hangover on me and all the lifts were piss poor.

I'll redo today next monday.

Dathai

Deads:
1 x 3 @ 80
1 x 3 @ 110
4 x 4 @ 135
1 x 2 @ 150
1 x 2 @ 167.5
1 x 10 @ 130

Stiff deads
3x5 @ 125

Chest supported rows
4 x 8 @ 75kg

DB Bent rows
2 x 8 @ 45kg - Grip went. Wasn't arsed.


Didn't get any reverse pulldowns in because there was a bunch of lads huddled around the machine for about 20 minutes.

Did a load of back raises and sit ups after.

howtomake

Dathai wrote: »

Yesterday:
BJJ - 2 hours. Butterfly guard to side control and loads of other stuff. Found out I've got lordosis (it's not as cool as it sounds) and that's why my back gets demolished in most training sessions.

Calm down, don't get you spine in a twist:p. I have scoliosis in lower back, my L3 is a b*tch some times. Did they give you some stuff to work on?

Dathai

Not yet, they're just getting the first few sessions to do some hands on work. It's down to years of being a waster and sitting at a desk for the majority of the day and then lifting heavy stuff.

Dathai

Got home at 5 this morning. Woke up at 7 buzzing from pitchers of jager and redbull.

Decided to hit the gym rather than sit in the gaff and cope with the fear all morning.

Had to walk, got in, melted. Did some stuff. Sat around. Did more stuff. Went home.

Need sleep.

Dathai

Back Squats
1st - bar x 10
2nd - 40kg x 10
3rd - 50kg x 5
4th - 60kg x 5 (was supposed to be 57.5, but like the absolute legend I am, I upped it a whole 2.5)
5th - 67.5kg x 5
4 sets of 5 @ 67.5kg

Bent Knee Good Mornings
4 sets of 8 @ 50kg

Sit ups
4 sets of 20

Back Raises
4 sets of 10

Not really seeing much from going all out on the 5 or 3 days on the 5/3/1 routine. I'm going to see if hitting 4 or 5 extra sets of 5, or 3 (depending on the day) will make a difference.

The bent knee good mornings were mainly because I just didn't really want to front squat. I suck at front squatting, plus I could focus on better accessory work for my back squat instead.

Had to leg it to work, but I'll try some goblet squats, swings, GHRs and leg extensions next week.

Dathai

Close Grip Benching
1st - bar x 10
2nd - 37.5 x 5
3rd - 42.5 x 5
3 sets of 6 @ 47.5

Pushdowns
4 x 8 @ 12 - up to 13 next week.

Pulldowns
4 x 8 @ No.8 - up to 9 next week

Front Raises
4 x 12 @ 10kg

Facepulls
3 x 12 @ No.7

That lat pulldown machine in Raw is a pox. It has metal foot plates at the side that managed to take a chunk out of my shin. I somehow have a load of cuts on my fingers and on the back of my hands from this morning. No idea how that happened

Chiro tonight. Yay.

Dathai

Just back from the Gulag (aka Louth). Trained yesterday morning.

Deads
1st - 80kg x 3
2nd - 100kg x 3
3rd - 120kg x 3
4th - 137.5 x 4
5th - 137.5 x 4
6th - 137.5 x 4
7th - 137.5 x 5 (didn't think the 4th rep was any use so I did another)
8th - 155 x 2
9th - 172.5 x 2
10th - 137.5 x 9 (UUUUUUUUGH, closest I've come to puking in ages)

Didn't bother with barbell bent rows, my form is sh!t anyway.

Chest supported rows (Grip was going)
4 sets of 8 @ 70kg
2 sets of 10 @ 60kg

Dumbbell bent rows
2 sets of 8 @ 37.5kg

Didn't have the energy to do anything else. I'll do the reverse pulldowns tomorrow.

**** this is tough..

Dathai

Trained in a different gym this morning. Witnessed the most epic spinning class ever. Don't think the instructor knew how to cycle a bike. He just kept getting in peoples faces trying to motivate them. It was like something out of Phoenix Nights.

Press
1st - bar x 10
2nd - 25kg x 5
3rd - 27.5kg x 5
4th - 32.5 x 9
5th - 32.5 x 8 - Meh

EZ bar Skulls
4 x 8 @ 30kg

Dumbell Bent rows
2 x 8 @ 42.5kg

Reverse Pull Downs
3 x 5 @ Plate 18

Front Raises
3 x 12 @ 10kg

Side Raises
3 x 8 @ 7.5kg - Shoulder felt real nice after these.

Face pulls
3 x 12 @ Plate 7 / 40kg or something.

Did some sort of hand bike thing after to get some motion into the shoulder.