I don't know what I'm doing but I know what I've done

coffee_cake

I perked up when I saw ferrero rocher and then I was sad

ninamc

I perked up when I saw ferrero rocher and then I was sad, but then I remembered I have a Wispa stashed in the press so now I'm happy. Sorry bout your sadness * Lets not derail the mans thread with our womanly chocolatisms.......

bluewolf wrote: »

I perked up when I saw ferrero rocher and then I was sad

Alf Veedersane

ninamc wrote: »

Can I ask what weight you are now? Read the first page of your log and you were not much heavier than me......

I'm 76-76.5kg.

The first page or so was transcribed from the first couple of pages of my actual log, the rest of which I'd lost.

I'd just come out of hospital (though I had been that weight for a while) and I'd things to change.

Same jeans and much the same body fat now. Just heavier.

ninamc

Makes sense, thought it was light relative to your height. Might dip in and read the rest of it now

Alf Veedersane wrote: »

I'm 76-76.5kg.

The first page or so was transcribed from the first couple of pages of my actual log, the rest of which I'd lost.

I'd just come out of hospital (though I had been that weight for a while) and I'd things to change.

Same jeans and much the same body fat now. Just heavier.

Alf Veedersane

30 min cycle with high cadence/low resistance (not like you have a choice on Dublin Bikes. ..).

Did a touch over 12.5km.

Great evening for it.

WHIP IT!

Alf Veedersane wrote: »

30 min cycle with high cadence/low resistance (not like you have a choice on Dublin Bikes. ..).

Did a touch over 12.5km.

Great evening for it.

Have to say, hard to look cool on one of those yolks... Steve McQueen would look geekish on a Dublin Bike.

Alf Veedersane

WHIP IT! wrote: »

Have to say, hard to look cool on one of those yolks... Steve McQueen would look geekish on a Dublin Bike.

I could make a Ferrari look uncool. At least one the DBs I can blame the bike.

Alf Veedersane

Friday 8/8/2014

Deadlifts
130kg x 2
140kg x 2
155kg x 2


Speed Deads
(60-90s rest)
125kg x 3 x 2


Front Squats
(90-120s rest)
75kg x 5 x 5


GHRs
(90-120s rest)
BW x 22, (footplate another notch closer), 10, 10


Decline Sit Ups
(60-90s rest)
+20kg x 3 x 15
+20kg x 22


Russian Twists
(60-90s rest)
+25kg x 2 x 20/20
+25kg x 26



DLs a bit better this week but hips too high on top set, which is annoying since I'd been working on that quite well up to that weight. Got back on track with speed deads.

Pushed footplate as close and as high as possible. Words can't describe it. 'Horrendous' gives an idea though.

Alf Veedersane

Saturday 9/8/2014

Seated DB OHPs
17.5kg x 4 x 10
17.5kg x 13


Wide Grip Seated Rows
(60-90s rest)
110kg x 4 x 10
110kg x 11


Lateral Raises
(60-90s rest)
9kg x 4 x 10
9kg x 14


Split Squats
(60-90s rest)
75kg x 3 x 8/8
75kg x 11


Hamstring Curls
(60-90s rest)
85kg x 4 x 15
85kg x 17 - this weight again next week.



Felt much stronger on the OHPs today. The last one was the only one that took a bit to lock out.

Felt like I wasn't properly anchored at times on split squats but they were better in the context of pushing up through the heels 100%.

Now time to head off for 24hrs of complete R&R

ninamc

Enjoy your R&R

Alf Veedersane wrote: »

Saturday 9/8/2014

Seated DB OHPs
17.5kg x 4 x 10
17.5kg x 13


Wide Grip Seated Rows
(60-90s rest)
110kg x 4 x 10
110kg x 11


Lateral Raises
(60-90s rest)
9kg x 4 x 10
9kg x 14


Split Squats
(60-90s rest)
75kg x 3 x 8/8
75kg x 11


Hamstring Curls
(60-90s rest)
85kg x 4 x 15
85kg x 17 - this weight again next week.



Felt much stronger on the OHPs today. The last one was the only one that took a bit to lock out.

Felt like I wasn't properly anchored at times on split squats but they were better in the context of pushing up through the heels 100%.

Now time to head off for 24hrs of complete R&R

Alf Veedersane

About 25 minutes of leg loosening on the spinning bike in the hotel while herself headed to the spa and another hour of (painful) mobility work when we got back.

R - check.
R - check.

Alf Veedersane

Monday 11/8/2014

Week 8

Squats
117.5kg x 2 x 3
117.5kg x 5


RDLs
(90-120s rest)
97.5kg x 4 x 5
97.5kg x 10


Lat Pulldowns
(90-120s rest)
105kg x 3 x 10
105kg x 12


Face Pulls
(60-90s rest)
Pin 10 x 2 x 12
Pin 10 x 13


Bicep Curls
(60-90s rest)
12.5kg x 2 x 15
12.5kg x 20



First two sets of top weight on squats were much better than they have been the last few weeks. The top set made me even happier. Bonus that 117.5 was the reset 1RM I started the program with. But the top set was better than that rep as well. All credit to COH.

Alf Veedersane

Tuesday 12/8/2014

This week is a bit all over the place so had to bring this workout forward a day

Bench
77.5kg x 6 - 3 rep PR


CGBP
72.5kg x 8


Incline Bench
67.5kg x 3


DB Rows
(90-120s rest)
35kg x 4 x 10 e/s
35kg x 16 e/s


Skullcrushers
(90-120s rest)
32.5kg x 4 x 10
32.5kg x 15



Back in March I benched 77.5 x 3...what had been my 3RM PR. That's the last time I benched that weight before today...largely due to rotator cuff problems that seem to be receding since I started the program. Coincidence? Unlikely.

80 is going for reps next week because there was easily another 1 in the tank today.

An extra 2.5kg and an extra rep on CGBP as well.

That. Felt. Awesome.

JJayoo

Sweet Benching

Alf Veedersane

JJayoo wrote: »

Sweet Benching

Cheers fella. I don't think I've ever felt so good on the bench. From the second the last warm up rep was locked put I felt psyched up like never before. Was almost surprised how 'easy' it felt.

JJayoo

Your CGBP is very strong, you packing some sweet triceps.

Alf Veedersane

JJayoo wrote: »

Your CGBP is very strong, you packing some sweet triceps.

I think it's because I was able to work away at the CGBP when my shoulders were preventing me from normal benching properly. I still have my little finger about 1cm inside the rings but they're improving.

Alf Veedersane

Friday 15/8/2014

Today started with a trip to the physio to get a service for my hips, glutes and ITBs. Long overdue.

Deadlift
110kg x 4
130kg x 3
150kg x 2
170kg x 2


Speed Deads
135kg x 3 x 2


Front Squat (5RM)
55kg x 3
72.5kg x 3
85kg x 5


GHRs
(90-120s rest)
BW x 19, 20, 19


Decline Sit Ups
(60-90s rest)
22.5kg x 3 x 15
22.5kg x 17


Russian Twists
(60-90s rest)
25kg x 2 x 20/20
25kg x 27/27



Lost a little position on first rep at 170 and made it hard on myself. Second rep was worse. Got it right for speed deads.

The aim was for a 5RM of 82.5kg this morning but I went for 85 in the end. Think stance was a touch too narrow and that nearly threw me off but I moved it out, bit by bit, and saw the set out. Haven't done that many reps at 85 before so it was ok. Thinking 92.5 for 3RM next week.

Brought footplate right in for GHRs but felt like too much strain on my knee and not working the G or H enough so I moved it back a notch but left its height at 11. Form felt pretty tight on them so happy enough with that.

Inspector Coptoor

Current weight lad?

Alf Veedersane

Inspector Coptoor wrote: »

Current weight lad?

It was 76.5 this morning.

Edit: I tell a lie. It was 76.6.

Alf Veedersane

Saturday 16/8/2014

Seated DB OHPs
17.5kg x 4 x 10
17.5 x 15


Wide Grip Seated Rows
110kg x 4 x 10
110kg x 12


Lateral Raises
9kg x 4 x 10
9kg x 15


Split Squats
(60-90s rest)
80kg x 3 x 8/8
80kg x 10


Hamstring Curls
(60-90s rest)
85kg x 4 (or 5) x 15
85kg x 18



Getting 15 reps on last set of OHPs was a surprise because the earlier sets felt harder than last week. Still though...boom!

Should have been split squatting at 77.5 but YOLO. Strangely, these were the only exercise that didn't feel heavier than last week.

Lost count of my sets of hamstring curls -> unpleasantness. What looked like beads of sweat on my hamstrings afterwards were actually tears.

Do you use a bar or DBs for the split squats? Numbers are really flying upwards for them!

COH

Less pain, better form, more strength... its all coming together nicely

Big couple weeks training ahead lad.

Alf Veedersane

gvn wrote: »

Do you use a bar or DBs for the split squats? Numbers are really flying upwards for them!

I use a bar. It's only 2.5kg per week and I was going above by 3+ reps before so I added 5kg today.They've really helped equalise leg strength. My left was always a touch stronger.

Alf Veedersane

Alf Veedersane wrote: »

I use a bar. It's only 2.5kg per week and I was going above by 3+ reps before so I added 5kg today.They've really helped equalise leg strength. My left was always a touch stronger.

Must start doing them myself. My left leg is a couple of cm larger and a fair bit stronger, despite my right leg being the dominant one. All because I had PFPS in my right knee and my left leg would compensate for it. Split squats sound like the solution.

Alf Veedersane

COH wrote: »

Less pain, better form, more strength... its all coming together nicely

Big couple weeks training ahead lad.

As it happens, the physio said I had a lot more control in my squat from the last time I was in 4 months ago

Alf Veedersane

Monday 18/8/2014

Week 9

Squats (3+)
Warm ups
122.5kg x 4
122.5kg x 1


RDLs (5RM)
Warm ups
105kg x 5
112.5kg x 5
117.5kg x 5 - felt lower back getting involved in the last 2 reps


Bicep Curls
(60-90s rest)
12.5kg x 2 x 15
12.5kg x 21 - brain far. Meant to go with 15s.


Lat Pulldowns
(90-120s rest)
105kg x 3 x 10
105kg x 13 - last one was a struggle.


Face Pulls
(60-90s rest)
Pin 10 x 2 x 12
Pin 10 x 16





Felt squat depth was borderline so went back for a single. Too soon, as it happens, and my face nearly exploded.

Was conservative on RDLs for 5RM but I'd rather be a bit short of absolute max and get the movement right. 105 felt good and form was tight so I went to 112.5. And then to 117.5 but after 3 reps I felt the form slide so should have only gone to 115 or finished the previous set. But they felt glutastic.

Alf Veedersane

Tuesday 19/8/2014

This week is less than ideal with a couple of work deadlines and stuff so it'll work best if I bring the rest of the week's sessions ahead by a day.

Bench
80kg x 3


CGBP
75kg x 5


Incline Bench
70kg x 1


DB Rows
(90-120s rest)
36kg x 4 x 10 e/s
36kg x 11 e/s


Skullcrushers
(90-120s rest)
33.5kg x 4 x 10
33.5kg x 11



Maybe I shouldn't be disappointed with 3 reps at what was my 1RM coming in but I am. Same with CGBP.

But...I know I'm stronger than that and next week is about proving that to myself so I'll take today on the chin.

On the plus side, I got to break out my new, badass 0.5kg plates

Alf Veedersane

Wednesday 20/8/2014

Woke up with sore shoulders, whatever way I was lying, so despite a pain in the hole of a day at work, I made myself go to the gym and do some stretching and mobility stuff. Felt all the better for it. Also, it seems the flexibility in hamstrings is the best it had been in years and axe kicks were solid.

Spinning class was on so I walked on the treadmill for 20 minutes. 2.5km at an incline of 6.5+. Couldn't help but push the incline up to 11...

Alf Veedersane

Thursday 21/8/2014


Deadlift
100kg x 5
120kg x 3
140kg x 2
160kg x 1
180kg x 1


Front Squat (3RM)
40kg x 5
55kg x 3
70kg x 2
85kg x 1
90kg x 3


GHRs
(90-120s rest)
BW x 15, 19, 20


Decline Sit Ups
(60-90s rest)
22.5kg x 3 x 15
22.5kg x 19


Russian Twists
(60-90s rest)
25kg x 2 x 20/20
25kg x 19/19



Was a bit sloppy on warm ups but then the 160 felt lovely. Flew up...relatively speaking. Psyched myself out on 180 and form was sh*te but bar came up. Lost tightness, up went hips. Sloppy. HAD to go again and do it properly...but yeah, that wasn't happening today.

Just didn't feel I had the 92.5x3 today so stopped at 90. Bit disappointed not to have a new 3 rep PR but it's been a sh*te week with sleep and basically feeling mentally drained from work so I can't expect PRs if I can't focus on what the hell I'm doing and get into it.

Frustrating as hell.