Time to get serious!

RidleyRider

26/05/14

A1) Squat

Up to 50kg x 20

B1&2)

Front Squat- 40kg 4 x 12
RDL- 50kg 4 x 12

C1,2&3)

Curls- 20kg 3 x 15-25
Crunches- 3 x 25
Rear Delt Flyes- 5kg 3 x 15-25

RidleyRider

A few updates since the last time I've logged. 2 minor injuries to my left wrist and elbow have stopped me doing as much bench volume as I'd like to do but I'm managing pretty okay. Hit 65kg for 5 x 6 last night but my wrist doesn't like the loading at all, thumbed grip seems to be less aggregative but that drives me mad. I'm sure it'll clear up soon though, I hope. I was just on a really good strength wave with my bench that normally doesn't happen.

Squatting is grand apart from the odd elbow pain here and there but a wider grip and higher bar placement seems to settle it down okay. Still doing 20 rep work. Did 65kg x 20 last night with a lot left in the tank. High rep work really highlights weaknesses for anyone looking to find some. Did my bigger squat over here too, a mind boggling 111kg for 5. Had to put in two 8kg kettlebells to raise the weight. Hopefully we'll order 2 x 20kg plates soon.

Goal out of the 20rep stuff is the get body weight for 20 which, is now about 94kg but I hope to be about 85kg by then. I'm heavier than COH, madness:P

Nothing else really to note other than I'm working in Kings College in Cambridge. Hours are ridiculous but till I get on my feet properly it'll have to do. Nutritions been pretty much on point apart from the odd bit of cake(the chefs know I have a palette:P). I tend to bug them for some meat every now and again plus I live with two chefs so it's pretty awesome:) Last thing, if you're ever in Wetherspoons over here, I really recommend the rack of ribs! So much I had them twice:)

JJayoo

We are about the same weight. Weight buddies. Plus post me cake please.

RidleyRider

JJayoo wrote: »

We are about the same weight. Weight buddies. Plus post me cake please.

No cake for you, you're cutting out cake!

I'll post some pictures of the stuff I get to 'sample'- AMAZING! Gotta get some recipes and play around with ingredients to make them more health conscious cause at the moment, they're ridiculously unhealthy.

COH

I still have a couple of kg's on you pal... for now

RidleyRider

COH wrote: »

I still have a couple of kg's on you pal... for now

Awh:( would have been an achievement:(

RidleyRider

Today's fun:

Squat

50kg x 1
70kg x 1
80kg x 1
90kg x 1
95kg x 1
111kg x 1.. No rest for any of these.

Theeeen...

70kg x 20

Sumo Box Squats

80kg 5 x 8

Bent Over Rows

50kg 4 x 12

Curlzzz

Up to 50kg x 5


Holy crap I've never felt so sick after training. Found out the set of 20 was up 10kg and not 5kg from last time so that's a real nice achievement. Definitely some left in the tank top. 70kg was something I was afraid so I'm glad now it's over with. 3 more squat days and I'll be onto the BW x 20 give or take a few kg.


Had a day off today from work so am doing max rep pull ups every hour.

RidleyRider

Nothing major to put down. Few bench sessions plus a heavy front squat session. The biggest and best was last nights 10kg just to 80kg x 20. Anyway;

Squats

Up to 111kf

Then..

80kg x 20 and 87/8kg. Next time I do this I should be at the goal of 85kg. I'll video it and see the story. Bit afraid to jump up as far as 90kg next time.


Just did some heavy rows, hamstring curls with my body weight and weighted planks.

RidleyRider

Friday 20/06/14

Warm Up

Lots of scap retraction stuff as well as stuff to make my hips functional again.

OHP

30kg 3 x 8
40kg x 5
50kg x 5
60kg x 1... Veeeeeery grindy.

OHP is the only thing at the moment not pissing off my wrist and elbow so I think I'll just run some linear stuff for a few weeks and see where it goes. Was happy enough though.

Push Press

Just technique stuff here because I can't seem to nail it. Think I got up as far as a whopping 50kg x 3:pac:

Rows

50kg 4 x 12.. Pulling stuff hurts my wrist.




Moving onto today..

Squats

40kg 4 x 8
50kg 1 x 7
60kg 1 x 6
70kg 1 x 5
80kg 1 x 4
111kg 1 x 2

Then the fun stuff..

90kg 1 x 13. Grrrrrrrrrrrr!


Cleans

50kg 3 x 3

SLDL

70kg 4 x 15




Man I need to stop winging training. Not happy with the squats even though it is a 10kg jump on last time. I'll have it the next time with someone roaring me on.

RidleyRider

Nothing much to add since the last post. Trained a bit, ate a lot, rested a bit etc.. Started a new programme for some pressing today. Just some linear progression for the first phase and then some funky stuff for phase 2. Anyway,


A)OHP

Bar 2 x 15
30kg 2 x 8

42.5kg 5 x 8

Unsupported Seated BTN Press

36kg 4 x 8-12

C) Incline Bench

40kg 3 x 15

D1) Rear Delt Flyes

3 x 15

D2) Inc. Flyes

3 x 20

D3) Plate Raise

3 x 15


Can't wait to squat

RidleyRider

Been crazy busy for the last while. Have all my training written down but I'll just put down the important bits here.

The biggest to date were 50kg x 6 press and 55kg x 4 press both for 5 sets. Things are looking okay for a PR here come test day. Benched a small bit too, something like 85kg for one but much faster than previous attempts. I'll try hit a PR here too when my pressing programme ends.

Still tipping away at squatting, have 90kg for 20 and 95kg for 14. Wendler tells me I have a 160kg squat now, I wish! Been trying to transit to sumo on my squat too. Haven't lifted anything heavy yet, just getting the pattern.

A client I'm training over here is due to test his squat soon though so I'll try move some heavy deads then. It's gonna be frickin awesome see a dude put 40kg on his squat in 4 weeks because of me:D

I've also started to cut since I woke up and any abs I had were gone. Feeling freaking awesome since too. Getting leaner by the day.

Training looks something like this at the minute;

Press + accessories.

Squat variation + accessories.

Something crossfitty. Something I want to do more of.

RidleyRider

Today's 'fun' was 10,9,8 and so on for time- which I didn't record*.

Hang Cleans w/50kg
Burpees.

Clean form was a lot better than to be expected. It was difficult but not too bad. By the time 4s has come, I was pretty knackered though. Rest times were as needed but nothing more than 15-20secs.

*because I forgot too:P

For my own benefit:

Warm up.

10 x 60m sprint- 90sec rest.

1 x 10m, 20m etc.. up to 60m- rest till back to start plus 15sec or so.

Above is for either tomorrow or sometime next week. Yeah, I'm cutting seriously!

RidleyRider

Did my bf% the other day on one of those chemist things. Down from 16.4% to 11.8%. I know it's not accurate but it just gives me an indication whether it's moving or not. I use the same one for consistency.

Dropped carbs and fats by 23 and 12g respectively. I'll drop kcals by 15% or so depending in how things are going in ten days.

I've sprinted twice, done something crossfitty once, pressed 2 times and squatted twice since. Everything's moving. Can't wait to get back heavy squatting.

RidleyRider

Updates for this week:

Sprinted x2
Lifted x3
Did my BF and it says 9.9% and assuming it's around 2-3% out just by visually looking at myself I reckon I'm sitting between 11-13%- which is cool. I'll keep going till strength starts to suffer.

Got to a local gym Monday for a session. Did the following;


Warmed Up

Sumo Deads

60kg x 5
90kg x 3
110kg x 3
*add chains*
+40kg 3 x 2

Hammer Strength Row

70kg + machine weight 3 x 15

DB Inc Press

30kg 4 x 8

More rows, cleans and some jerks.

Conditioning Work

200m row
60kg clean x 3

8 rounds and I was knackered.



Everything's falling into place now, a nice balance between lifting, eating and conditioning and results are beginning to show it. I'll try post a pic of what I had on refeed day. It was forn- food porn.

RidleyRider

4 Belgian waffles, 2 Belgian ice creams and loads of toffee sauce. Mmmmmmm!! Only half pictured:)

conzy

Looks savage

RidleyRider

conzy wrote: »

Looks savage

That's something coming from masterchef himself:P

RidleyRider

And here's where I lie now at 82-3kg.

#GymSelfie:pac:

coffee_cake

Note to self, eat more Belgian waffles...

RidleyRider

bluewolf wrote: »

Note to self, eat more Belgian waffles...

Lol:P

I've been pretty good with this cut compared to what I've called a cut before. Most of my days end up as IF because of work etc.. so that helps too.

RidleyRider

This weeks highlights:

-Dropping to 13st 2lbs. Lightest I've been in quite a while.
-70kg overhead squat.
-60kg Olympic lifting complex. Failed it at 70kg because I was knackered.
-Ate 1.5l of ice cream as pre work out because it was 34degrees
-Machine says I'm 8.8% BF but it's really about 11/2%.

Going back to Ireland in two weeks- can't wait! Plans of building my own gym are in progress. God dam my wooden house anyway!

Going to end this cut soon, plan on slowing moving my way towards 90kg again.

JJayoo

Nice cutting

RidleyRider

Have had a really good and bad week. Got eleiko bumper plates for my own gym to be built, bought a pretty decent bar to go along with it too because duh!

As for training, I've had 2 good sessions involving mostly crossfitty stuff + oly lifting. Quiet a bit of my conditioning stuff is from crossfit.

One being 5 rounds:

Double Unders- x50
Overhead Lunges- 25kg x 25

Both very frickin hard! Some 'double Unders' were singles because i can't do them very well. I blame my skipping rope!

Sunday I did some overhead squats and got into difficulty at the bottom which involved my right knee falling to the ground. I rescued it and everything surrounding is extemely tender since.


Then today I managed to get a light tear to my right hamstring. It's a little bruised and sore. Can't even remember when it happened because i was so caught up at work.

Meh.

RidleyRider

Been a while since my last update. The tear to my hammy was quite a bit worse than I thought. Any hinging heavy at the hip was so uncomfortable. 10 days later and it's grand.


I'm back in Ireland but I don't know for how long. My bar and plates arrived as expected and I've been doing some playing in the garden. Today I did this:

5 rounds of:

Jerks 60kg x 3
KB Swing 24kg x 20
Squat jumps 30kg x 10

4 rounds of:

Lunges- alternating between front and back bar positions. 60kg x 15m
Farmers w/ 15kg sandbags e/h x 45m

Then some rows, KB pressing, negative weighted pull ups and snatch grip RDL's.

Held up fine. Can't do more weight for a bit but reps/sets/distance/rounds will go up.

Any sessions I do get done in a gym will be dedicated to squats, DL's and presses- whatever they might be.

Until next time!

RidleyRider

Another day, another session.

Trained in UL this morning with the intention of hitting some heavy squat singles- but that didn't happen.

Warmed up, felt horrible. Said I'd power through and hopefully go on to something decent but everything felt stupid heavy. 80kg felt like 120kg. Put 90kg on the bar and my hamstring just exploded. Session ended there and just did some BS stuff to pass away some time.

Before it I had done some box jumps and worked up to like 45" for 2. I'll measure properly later.

RidleyRider

Hamstrings okay, don't know what happened Sunday!

Warm Up;

Dinner prep; peeling potatoes and avocados for a burger and chip!

A1) Front Squat 3 x 5 @3020

A2) KB press 3 x 3+

Right arm can press 6+ but left arm sometimes hits 3, other times 4/5.

B1) RDL 3 x 8 @3010

B2) Rows 3 x 12+

C) Push Press 3 x 6


Then some curls, core stuff and burger eating!

RidleyRider

30/08/14

Warm Up:

Dynamic stuff- Easy to complex.


A1)Clean and Jerk

60kg 6 x 5 + 3

B1) KB Swing 3 x 15
B2) Overhead Lunge Carry 3 x 25m w/ 25kg
B3) KB Row 3 x 15

C1) Curls 3 x 5million
C2) Skull Crushers 3 x 6million
C3) Raises 3 x a zillion


Grand job, could have made better work of the C's but I wanted that puuuump!

Edit: Overhead lunge carry? WTF is that!:P Overhead lunge.

RidleyRider

Today;

3min of power cleans @60kg. Got 18 reps. Don't know if that's any good just doing stuff as I can that comes up on a FB page.

Later;

A1) Jerk- 60kg 5 x 3
A2) Pull Ups- 5 x 5 @2010

B1) Rows- 4 x 10
B2) RDL- 4 x 10
B3) Push Press- 4 x 4

C1) Curls- 5 x 15
C2) External Rotations- 7.5kg 5 x 12

RidleyRider

Tippin' away but nothing too exciting. Just different WODs and that. Turns out my 3 min of power cleans was quite a pathetic score. Paced myself waaaay to much. Gonna give it another lash and hopefully get 10/min.

Weights up to 85kg- thank god. I'm moving to Cambridge again next Tuesday. Gym membership will be first on the agenda.

RidleyRider

Decided I'd redo the 3min power clean WOD now I know how crap my score was. Got 33 this time which is more respectable. 60kg x 33= 1980kg. Still well off where I'd like it to be.

PM;

Push Press- 3 x 3
BTN Snatch Grip Jerk into OHS 3 x 3
Front Squat Lunge- 3 x 5 per leg.

Guuuuuunz and delt isolation work.