Time to get serious!

RidleyRider

Sunday March 9th

Power Cleans

Bar 2 x 2
40kg 2 x 3
50kg 2 x 3
60kg 2 x 2
70kg 2 x 2- Failed my first attempt at these.

Jerks from Blocks

40kg 3 x 3
50kg 2 x 3
60kg 4 x 2

Squats

50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 2
100kg x 1

Lying On Table Row?

40kg x 12
50kg 2 x 12

Cable Row

100lbs 3 x 12

Core Work

Leg Raises
Holds etc..

Fun aul session. Trained in UL so had a good time weightlifting with the platforms and sexy bars. I'm an Eleiko whore.


Did train all week but was busy with other stuff I had to catch up on so not really worth logging. I haven't even programmed for myself yet.

RidleyRider

Monday March 10th

A1)Bench

40kg 2 x 5
60kg 5 x 5

A2)Neutral Chins

BW +5kg 5 x 5

B1)DB Press

14kg 3 x 12 @ 30X0

B2)CG Bench

40kg 3 x 12 @ 30X0

C1)Curlzzzzz

10kg 3 x 15

C1)Plate Raise

10kg 3 x 15

C3)Lying Leg Raises

3 x 15 @ 40X0

D1)Paloff Hold

4 x 30sec

RidleyRider

Tuesday March 11th

A1)Deadlifts

70kg 2 x 5
100kg 2 x 5
110kg 5 x 5.. Wtf?

B1)High Bar Squats

60kg 3 x 10 @ 3010... Holy god!

B2)DB Row

22kg 3 x 12

C1)Lat Pull Down

45lbs 4 x 12

C2)Leg Press

230lbs 4 x 12

C3)Paloff Hold

3 x 30sec

Snatch Practise

Hang Snatch
Bar 3 x 3
30kg 3 x 3
40kg 2 x 2
*Que it all falling apart*
45kg f,f,f

As Hanley told us in Elite, you'll hit a point where it all goes wrong, that's when you leave it.

RidleyRider

RidleyRider wrote: »

Sunday March 9th

Power Cleans

Bar 2 x 2
40kg 2 x 3
50kg 2 x 3
60kg 2 x 2
70kg 2 x 2- Failed my first attempt at these.

Jerks from Blocks

40kg 3 x 3
50kg 2 x 3
60kg 4 x 2

Squats

50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 2
100kg x 1

Lying On Table Row?

40kg x 12
50kg 2 x 12

Cable Row

100lbs 3 x 12

Core Work

Leg Raises
Holds etc..

Fun aul session. Trained in UL so had a good time weightlifting with the platforms and sexy bars. I'm an Eleiko whore.


Did train all week but was busy with other stuff I had to catch up on so not really worth logging. I haven't even programmed for myself yet.

This plus 5kg on everything.

RidleyRider

A)Cleans

Bar 2 x 3
40kg 2 x 2
50kg 2 x 2
60kg 2 x 2

Left it there because my gym doesn't have bumpers.

B)Squats

60kg 2 x 5
105kg 5 x 1
110kg 1 x 1
90kg 3 x 5

C1)Inc. DB Press

24kg 4 x 10

C2)Leg Press

230lbs 4 x 10

C3)BB Row

50kg 4 x 10

D1)Plate Raise

10kg 3 x 15

D2)Curlzzz

12kg 3 x 15

Core Circuit

Leg Raises
Palloff Hold into Press.

RidleyRider

Trained yesterday. Highlights were 130kg beltless squat, 80/5kg power clean and 3 x 8 dips with 10kg chains around my neck.

Took fcuking ages to get my knees warms yesterday. Both were/are sore today and I don't know why. Hmmmm.

Anyway, back squatting Monday.

RidleyRider

Monday 24th March

A1)Hang Cleans

Bar 2 x 2
50kg 5 x 2
60kg 4 x 2
70kg 2 x 2... Need to sort my wrists out..

B1,2,3)5 Rounds Of...

DB Press- 16kg 3 x 8, 22kg 2 x 6 @ 4010
Neutral Chins- 5 x 6 @ 3010
Press Ups 5 x 10 @ 3010

C1,2,3)4 Rounds Of...

Pushdowns- 45lbs 2 x 15, 50lbs 2 x 12
Plate Raises- 10kg 3 x 15, 1 x 12
Bicep Curls.. 12kg 4 x 12

Bench

50kg 4 x 8 @ 4010
70kg 1 x 5 @ 4040

Holy fcuking pump!


Had the cleans done and the gym was filling up crazy so just went with a bro sesh and ditched what I had planned. Gonna squat tomorrow. The bench was more or less just getting set up properly. Delighted with my overhead pressing with tempo.

RidleyRider

Squat

90kg 5 x 5
95kg 1 x 5... Was supposed to be all 95kg but it wasn't happening. Manned up on the final set.

Sumo Deads

70kg 3 x 8... My hips were on the verge of exploding.

Front Squats

40kg 3 x 10.. Pathetic but I have a plan.

T-Bar Row

Machine+35kg 4 x 12

Tricep Press

220lbs 3 x 8... The stack- made my ego feel great:pac:


Core Circuit



There's a lot off lately. My mobility has gone awful. Tested my ankles last night and my right has about 6cm less mobility than my left, but I broke it and my tibia a few years ago and I guess that's something. Hips are in ribbons after every squat type movement. Plenty to work on I guess.

To pains- my left elbow is in crippling agony after each squat set. I don't know why, but today I was lying down on the floor in absolute agony after each set. Gonna continue my current programme and see how it goes.


At least I'm leaning out nicely though. I can't wait to jump calories again, it'll make strength training so much better. Decided I'm going to compete in Sept. regardless of my numbers. Looking at the IPO squat, bench and deadlift single lifts if it's possible I can lift there.


And as you can see from the time, I can't frickin sleep!

BossArky

RidleyRider wrote: »

Sumo Deads
70kg 3 x 8... My hips were on the verge of exploding.

I built these up from nothing, starting from 60kg 3x5. They felt very awkward initially... but now I'm up to 140kg 3x5 and they feel fine.

My plan was to add 2.5kg each training session (twice a week for Deads). 2 months will bring you up to 100kg 3x5. Then you could think about switching to deadlifting heavy once a week (and keep adding 2.5kg) whilst the second day would be light sumos (60%) as Squat assistance. Takes a while but worth it. Your form and technique stays ahead of strength... as you have time to learn the technique properly.

RidleyRider wrote: »

Front Squats
40kg 3 x 10.. Pathetic but I have a plan.

Likewise.... I started these with just the bar (i.e. 20kg) 3x5. Again, added 2.5kg per session (twice a week for Squats). 2 months later I was up to 60kg. The gradual addition of weight gives you time to get into it. Initially I found my upper back killing me with DOMS. Now up to 80kg 3x5 and that DOMS has gone. I usually throw these in after main back Squats. The feel much lighter this way. If your wrists are sore get some wraps and wrap up.

RidleyRider wrote: »

To pains- my left elbow is in crippling agony after each squat set. I don't know why, but today I was lying down on the floor in absolute agony after each set. Gonna continue my current programme and see how it goes.

Some ideas which may help:
- Stretch out your pec before hand and do some shoulder dislocates with a band.
- Perhaps tight chest/shoulders causing lots of pressure to be transmitted though elbows. Wrapping wrists may be causing strain to be transferred to elbows too (i.e. the weak link). Get some Rehband elblow sleeves to keep the joint warm
- Low bar may be putting stress on your elbows. Couple of light curls may help. Alteratively vary grip (bring it closer) for a more comfy high bar approach.

RidleyRider

BossArky wrote: »

I built these up from nothing, starting from 60kg 3x5. They felt very awkward initially... but now I'm up to 140kg 3x5 and they feel fine.

My plan was to add 2.5kg each training session (twice a week for Deads). 2 months will bring you up to 100kg 3x5. Then you could think about switching to deadlifting heavy once a week (and keep adding 2.5kg) whilst the second day would be light sumos (60%) as Squat assistance. Takes a while but worth it. Your form and technique stays ahead of strength... as you have time to learn the technique properly.



Likewise.... I started these with just the bar (i.e. 20kg) 3x5. Again, added 2.5kg per session (twice a week for Squats). 2 months later I was up to 60kg. The gradual addition of weight gives you time to get into it. Initially I found my upper back killing me with DOMS. Now up to 80kg 3x5 and that DOMS has gone. I usually throw these in after main back Squats. The feel much lighter this way. If your wrists are sore get some wraps and wrap up.



Some ideas which may help:
- Stretch out your pec before hand and do some shoulder dislocates with a band.
- Perhaps tight chest/shoulders causing lots of pressure to be transmitted though elbows. Wrapping wrists may be causing strain to be transferred to elbows too (i.e. the weak link). Get some Rehband elblow sleeves to keep the joint warm
- Low bar may be putting stress on your elbows. Couple of light curls may help. Alteratively vary grip (bring it closer) for a more comfy high bar approach.

Precisley my plan on the sumos and front squat! If I can put 5 kg on each till it gets too much I'll be happy and might just change the stimulus anyway. Throw in tempo high bar squats and rack pulls from the patella. The DOMS in my upper back never really go because I do some sort of posterior chain movement every time I train because it's where I lack.

I thought my set up had been pretty good. For the moment I'll leave it be and see what comes of it. I'll start more pec stretching/mashing and see if I can target the problem and get rid.

I used to get horrible elbow pain from squatting (and I squat kinda low bar, so that exaggerated it). Just a dull, deep pain that would make me want to get sick. Lots of pec and shoulder stretching has really paid off. Can't recommend dislocates enough. Either every morning or night (or both!) I'll do 20-30 dislocates with a band, starting with minimal tension and slowly moving my grip inwards along the band. Give it a go, it only takes 2 min each day.

Alf Veedersane

RidleyRider wrote: »

Throw in tempo high bar squats and rack pulls from the patella.

Just call it the knee.

Patella sounds like a peanut butter spread made by Ferrero :pac:

RidleyRider

@gvn- I'll give it a lash. My shoulders are actually pretty good I'll give it a lash, cheers.

@Alf- Screw you :P

RidleyRider

Cleans:

Up to 60kg 3 x 3

Jerks from Blocks:

Up to 60kg 3 x 3

High Bar Tempo Squats

55kg 3 x 8 @ 3010

RDL's

55kg 3 x 8

Dips + Neutral Chins

+15kg 3 x 5

Tricep Press

220lbs+10kg 3 x 5

stuchyg

what way does the tempo thing work

Alf Veedersane

stuchyg wrote: »

what way does the tempo thing work

For the squat, where it was 3-0-1-0, it's 3 seconds on the way down, 0 second pause, 1 second to come back up, 0 second pause at top before starting again.

RidleyRider

stuchyg wrote: »

what way does the tempo thing work

What Alf said:)

RidleyRider

31/03/14

A1)Squats

50kg 2 x 5
70kg 2 x 3
100kg 5 x 5.. Booyah b!tch! Finally over this mental mind fcuk! Was easy too! Possible video to come.

B1&2)

Sumo Deads: 75kg 3 x 8
Leg Press: 190lbs 3 x 12 @ 3130

Was supposed to front squat rack but the rack got robbed.

C1,2&3)

Lat Pull Down: 50lbs 4 x 12
Cable Row: 100lbs 4 x 12
Paloff Hold: 3 x 30sec


Sweet! Nice upper day tomorrow for myself so looking forward to that!

RidleyRider

1/04/14

A1)DB Inc. Bench

22kg 2 x 10
25kg 2 x 10
30kg 2 x 8
35kg 2 x 3... Getting there. Was pretty gased by here.

B1,2&3)

DB OHP- 22.5kg 3 x 8 @ 3010
DB Row- 22kg 3 x 12 @ 3010
Double KB Swing- 16kg 3 x 10

C1,2&3)

Flyes- 12kg 3 x 20
Lat Raises- 6kg 3 x 20
Curls- 8kg 3 x 20

Improvised work out because I was in an unusual gym and was coaching for two hours before hand and then herself was due in to go over her new programme. Hectic day, can't wait to sleep!

RidleyRider

4/04/14

Squats:

60kg 2 x 5
90kg x 3... Fed up of the bar and rack annoying me. Bar too thick and no knurling..

B1&2)

Inc DB Press: 30kg 3 x 6 @ 3010
Inc Flyes: 12.5kg 3 x 20

C1,2&3)

Lat Pull Down: 70kg 3 x 10
Close Push Ups: 3 x 10
DB Row: 25kg 3 x 8


Meh annoyed..

RidleyRider

A1)Squats

Bar 2 x 10
60kg 2 x 5
90kg x 3
100kg x 1

105kg 6 x 4.. Actually mid loaded the bar and had 110kg on for the first 2. Gives me good confidence for next weeks 8 x 3 @ 112.5kg.

B1,2,3)

Front Squat- 50kg 3 x 10
Good Mornings- As above
Sumo DL- 80kg 3 x 8

Left it there cause I was gassed. Woke at half 4 this morning and couldn't for the life of me sleep after.

RidleyRider

11/04/14

A1)Squat

Bar 3 x 10
60kg 2 x 6
100kg x 1

110kg 6 x 3
112.5kg 2 x 3

B1)Deadlift

Up to 160kg x 1... Happy out considering my legs were wrecked.

C1) Paused Bench

Up to 80kg x 1... Just 5kg off PR without any actual benching.

D1&2)

Weighted Lunge- 30kg 4 x 15
Inc. DB Press- 26kg 4 x 10

E1,2)

Dips- 3 x 8
Neutral Chinz- 3 x 6 +15kg

F1,2&3)

Bicep Curls- 3 x 25
Pushdowns- 3 x 25
Lat Raises- 3 x 25

Massive session. Well needed. Just ten doubles at 115/117.5kg Monday and 5 x 1 @125kg and 3 x 5 @ 100kg probably Friday before I test and hopefully hit 3 wheels.

RidleyRider

A1)Squat

Bar 1 x 8
60kg 2 x 6
90kg 1 x 1
105kg 1 x 1

115kg 3 x 2
117.5kg 1 x 2, 1 x 1,f. Got pulled forward.

B1,2)

DB Row- 3 x 8
Inc. DB Press 3 x 6 @ 2010

C1,2)

Leg Extension- 4 x 15
Leg Curl- 4 x 15

RidleyRider

15/04/14

A1&2)

Leg Press- 4 x 15
Neutral Chinz- 4 x 6 +5kg @ 3010

B1&3)

Leg Ext- 3 x 15
Lat Pull Down- 3 x 12

C1&2)

Rack Pull- 5 x 3 @ 120kg
Hamstring Curls- 3 x 25

D1&2)

Good Mornings- 3 x 20
Bent Over Rows- 3 x 10


Posterior chain supersetted with quad or hamstrings. Different.

RidleyRider

Trained last Thursday and Friday. Thursday was just arms and shoulders. Mostly isolation stuff. Did a squat workout Friday. 125kg for 5 singles. Testing tomorrow, looking for a 140kg belted.
I'll be leaving for Summer in May to go abroad so hopefully I'll get another short cycle in.

JJayoo

Going abroad.... thanks for the invite

RidleyRider

JJayoo wrote: »

Going abroad.... thanks for the invite

You should know you're always welcome!:P

RidleyRider

140kg squat. Was worried after I did 120kg and it was a grind but this was never in doubt.

I'll try get a video up. Did some incline pressing too.

RidleyRider

GBC for the next 3 weeks as I try get lean.

A1,2,3)

Dips 3 x 6 @ 40X0
Overhead Extension 3 x 12 @ 20X0
Band Pushdowns 3 x 25

B1&2)

SA DB Curl 3 x 12 @ 40X0
BB Curl 3 x 25 @ 20X0

C1,2&3)

KB Press 3 x 5 @ 20X0
Lat Raise 1 x 25, 1 x 20, 1 x 15
Front Raise 1 x 20, 1 x 15, 1 x 10

Holy pump batman!

RidleyRider

I'm died a slow and miserable death today.

A1,2,3)

Squat- 80kg 1 x 6 @40X0, 1 x 6 @50X0 1 x 6 @60X0

Lunges- 40kg 3 x 12 @20X0

Leg Ext- 33.5kg 3 x 25 @1212

B1,2,3)

Front Squat 1.5s- 70kg 3x2

Snatch Grip RDL- 50kg 3 x 12 @20X0

Leg Curls- 3 x 25 @1010. Plantarflexed on positive and dorsiflexed on negative.

Want to eat all round me. Can't:(