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

Alf Veedersane

Sunday 15/3/2015

DB OHP
(60-90s rest)
20kg x 4 x 10
20kg x 9


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
112.5kg x 5 x 10


Split Squats
(60-90s rest)
85kg x 3 x 8/8
85kg x 10/10


Lateral Raises
(60-90s rest)
12.5kg x 5 x 10


Hamstring Curls
(60-90s rest)
87.5kg x 5 x 15


Russian Twists
(60-90s rest)
+25kg x 2 x 20/20
+25kg x 29/29



Supposed to be 87.5 for split squats but hadn't checked. Ended up with more reps at 85 than last week anyway.q Felt solid.

Solid enough session. Felt more tired after than I expected to.

Alf Veedersane

Tuesday 17/3/2015

Week 11

Face Pulls
(60-90s rest)
3 x 12


Lat Pulldowns
(90-120s rest)
102.5kg x 3 x 10
102.5kg x 13


Squats (3+)
122.5kg x 5


RDLs (5RM)
115kg x 5
122.5kg x 5


Preacher Curls
(60-90s rest)
32.5kg x 3 x 15



Ideally, top set of squats would have been at 125kg today but decided to temper that after last week's squats just felt awkward so just wanted to get it right with small increase. Felt a much more stable set up. Need to keep my torso a bit more upright but I'm happy enough with that.

Everything felt solid.

Alf Veedersane

Wednesday 18/3/2015

Bench
85kg x 3


CGBP
80kg x 4


Incline DB Bench
25kg x 5
27.5kg x 5
32kg x 1 - not a great time for a hamstring cramp.
22.5kg x 10


Skullz
(90-120s rest)
32.5kg x 2 x 10
32.5kg x 11



Thought 3 reps at 85 might be on the cards but wasn't convinced. Until the first rep flew up. Last wasn't a grind either. Woof!

Equalled rep PR on CGBP from when it was only pressing I could do because of shoulder.

Just at lockout with 32s when hamstring cramped. Did well to be able to leave without a DB-shaped dent in my face.

Short in time so I left after shortened skullz. Happy enough with that though.

Alf Veedersane

Thursday 19/3/2015

Front Squats (5RM)
86kg x 5


Deadlift
140kg x 4 x 4


Deficit Pulls (~1.5" deficit)
(90s rest)
100kg x 5 x 5


GHRs
(90-120s rest)
BW x 22, 22, 16



Could have been a bit tighter for the front squats but they were ok and good depth. Better than last time I was up around that weight

Decided to do some deficit pulls (yellow 15kg bumper) for the next few weeks instead of block pulls. Think I could do with working the pull from the floor. Thought better not to go too heavy since had never done them before. Reckoned 4x8 was asking for fatigue sloppiness though so 5x5 it was. In hindsight, I think I'd have been ok with 4x8.

Form felt much tidier today. Better concentration I think. Worked harder on keeping lats down and chest up. Long socks earned their keep anyway.

Happy with how it went.

Alf Veedersane

Sunday 22/3/2015

DB OHP
(60-90s rest)
20kg x 4 x 10
20kg x 9


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
115kg x 5 x 10


Lateral Raises
(60-90s rest)
12.5kg x 5 x 10


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


Split Squats
(60-90s rest)
87.5kg x 4 x 8/8



Almost finally hit the 5x10 on OHP. The short breaks feel shorter and shorter as sets go on.

Thought I'd have to cut split squats short - felt twinge in left knee on 1st set but said I'd hold off and it felt better as sets went on.

Some heat today.

Alf Veedersane

Tuesday 24/3/2015

The discomfort in my left knee has been more noticeable the last few days so thought about why and it may well be down to the fact that I realised that when I roll my quads, vastus medialis doesn't get much/enough attention. So brought the pain last night and this morning and it felt a bit better today.

Week 12

Squats (Max)
127.5kg x 2


RDLs (3RM)
127.5kg x 3


Lat Pulldowns
(90-120s rest)
105kg x 4 x 10


DB Curls
(60-90s rest)
3 x 15



A little disappointed not to hit 3 reps on squat cos it's what I got last time. Sloppy first rep. 2nd rep was better than all 3 the last time, at least, but I knew I didn't have another full rep there.

I don't think I'm hitting the first rep when I'm up at 90%+ with the purpose of someone that truly believes they'll nail it...I need to work on that. Not sure what I'll get when I test but 12 weeks ago I didn't think I'd be where I am.

Señor Fancy Pants

Doing well Chief!

How's the back now?

Alf Veedersane

Truffle Pig wrote: »

Doing well Chief!

How's the back now?

It's fine when I'm training. I just get very occasional spasms brought about by zero exertion!

Señor Fancy Pants

Alf Veedersane wrote: »

It's fine when I'm training. I just get very occasional spasms brought about by zero exertion!

Ha say wha'?! Jaysis, that's a pain in the nuts! Keep training so!

Alf Veedersane

Truffle Pig wrote: »

Ha say wha'?! Jaysis, that's a pain in the nuts! Keep training so!

It's happened standing on the train...and the way they drive, you couldn't train on them.

Ironically.

Alf Veedersane

Thursday 26/3/2015

Bench
87.5kg x 2


CGBP
82.5kg x 2


Incline DB Bench
(60-90s rest)
26kg x 4 x 8


DB Rows
(90-120s rest)
37.5kg x 5 x 10


Ran outta time so no skullz.

Thought about going at the bench with 86 but figured 85 went so well last week, I'd (try to) double 87.5 and get a better feel for what to test at and if >90 is on the cards. So I doubled and 2nd rep slowed about 6" off the chest but wasn't in doubt.

Switched off a touch on 2nd CG rep and bar path was messy. Shudda been a 3rd rep there.

Reasonably happy with that.

Alf Veedersane

Friday 27/3/2015

Didn't think I'd be training earlier after a pretty bad day. But I went in...didn't expect to hit any numbers though.

Front Squats (3RM)
92.5kg x 3 - F*CK YEAH!


Deadlift
155kg x 3 x 2


Deficit Pulls (~1.5" deficit)
(90s rest)
110kg x 5 x 5


Russian Twists
(60-90s rest)
+25kg x 4 x 20/20



70 and 80 felt heavy on front squat so didn't expect that triple. PR.
Dropping back to 60 for FS for next 2 weeks.

1st reps on top DLs felt nice. 2nd less so. Annoying. Deficits felt solid though.

Added in extra set of Russian twists instead of ~30 reps on 3rd.

Ran out of time for GHRs.

Better session than I expected.

Alf Veedersane

Sunday 29/3/2015

DB OHP
(60-90s rest)
20kg x 4 x 10
20kg x 9


GHRs
(90-120s rest)
BW x 20, 20, 20 - left over from Friday


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
117.5kg x 5 x 10


Split Squats
(<60s rest)
60kg x 4 x 8/8


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


Lateral Raises
(60-90s rest)
12.5kg x 5 x 10



Nothing overly taxing on the legs today because, all going 'well', I'll test squat this week. Not expecting anything brilliant but might as well give myself a decent chance of something good for me.

So dropped split squats back to 60 and didn't up reps, like I probably would have done not so long ago.

F*cking OHPs. First time the laterals felt like 5 sets of 10 proper reps

Alf Veedersane

Alf Veedersane wrote: »

Split Squats
(<60s rest)
60kg x 4 x 8/8


...


Nothing overly taxing on the legs today

:pac:

eclectichoney

Good luck with the testing!

Alf Veedersane

Monday 30/3/2015

Had free time this evening so did all of the rolling and all of the stretching...and sitting into squats with kettlebell in hand.

Haven't had time to do a long session of that in a long time and forgot how good it feels. Felt great after it.

Alf Veedersane

Tuesday 31/3/2015


Squats
Bar x 2 x 10
40kg x 8
60kg x 5
80kg x 2 x 3
100kg x 2 x 1
110kg x 1
120kg x 1
132.5kg x 1


Neutral Grip Pull Ups
(90-120s rest)
BW x 5 x 8


Back Extensions
(60s rest)
+15kg x 5 x 15



Annoyed with the last squat. Got caught up in it, mentally, and didn't run through my cues like I had been. The end result was a battle to come back up. It should have been better and 'easier'. Saw it out at least but a valuable lesson learned.

Surprised by how strong the pull ups felt despite not doing them in 3 months.

Alf Veedersane

Wednesday 1/4/2015

Bench
60kg x 5
72.5kg x 2
82.5kg x 1
92.5kg x F
90kg x 1


CGBP
60kg x 3
75kg x 1
80kg x 1
85kg x 1
87.5kg x 1 - PR
90kg x F
90kg x 1


Incline DB Bench
(90-120s rest)
28kg x 5 x 6



Spotter must've thought I'd telescopic arms when he lifted the bar out on 92.5. Then was all over it about 6" off chest on way back up. Had to tell him to leave it. Mind was gone and failed. So dropped to 90, lifted out myself and up it went.

Maybe I should have gone back up to 92.5 and tried again, I don't know, but I was p*ssed off so I moved on.

CG was fuelled by anger. Sloppy with bar path on fail at 90 so went again. Up it went, after a brief pause to take in the views...

Not quite sure what to make of all that. Disappointed with bench, I guess.

Señor Fancy Pants

Spotter ruined your focus there dude. What a cnut! 90kg is still a nice lift man, very nice.

Can't wait to get back up to that myself.

Alf Veedersane

Truffle Pig wrote: »

Spotter ruined your focus there dude. What a cnut! 90kg is still a nice lift man, very nice.

Can't wait to get back up to that myself.

It was annoying but he was only trying to help.

Back to the drawing board to improve.

Alf Veedersane

Thursday 2/4/2015

Front Squats
(90-120s rest)
60kg x 3 x 8


Deadlift
70kg x 2 x 8
90kg x 6
110kg x 4
130kg x 2
150kg x 1
170kg x 3 x 1


Deficit Deadlift (~1.5" deficit)
(90s rest)
120kg x 5 x 5


Russian Twists
(60-90s rest)
+25kg x 3 x 20/20
+25kg x 23/23


GHRs
(90-120s rest)
BW x 20, 21, 19


Last rep at 170 was messy but first 2 were okay. Really felt the block pull work kick in locking out the first 2.

Deficits felt solid.

Time to go eat a sizeable amount of meat and do a lot of reclining.

170 wowee

I wanna lift 170

Alf Veedersane

bluewolf wrote: »

170 wowee

I wanna lift 170

You will.

All in good time

Sure will

Anyway the point was, good work!

Alf Veedersane

Friday 3/4/2015

DB OHP
(60-90s rest)
20kg x 5 x 10 - 'bout time


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
120kg x 5 x 10


Lateral Raises
(60-90s rest)
12.5kg x 4 x 10
12.5kg x 11


Split Squats
(90-120s rest)
90kg x 4 x 8/8


Finally saw out the 5x10 with the 20s. And not before time.

The split squats were just about survival.

Glad to have a few days off now. Tired after those last few days.

Alf Veedersane

Monday 6/4/2015

Squats
92.5kg x 5 x 8


RDLs
(90-120s rest)
90kg x 5 x 8


Lat Pulldowns
(90-120s rest)
105kg x 4 x 10


Face Pulls
(60-90s rest)
4 x 12


Preacher Curls
(60-90s rest)
32.5kg x 2 x 15
32.5kg x 17



Squats were at 70%. I think I underestimated them...
Took about 15-20s longer of a break for last 2 sets. Was moving stance width in and out to see if I could find a stance that felt better than my normal stance.

Alf Veedersane

Tuesday 7/4/2015

Bench
(75-90s rest)
62.5kg x 4 x 8


CGBP
(75-90s rest)
60kg x 4 x 8


DB Rows
(90-120s rest)
37.5kg x 5 x 10


Skullcrushers
(90s rest)
27.5kg x 5 x 15


Incline DB Bench
(90-120s rest)
22.5kg x 3 x 7
17.5kg x 3 x 10



Widened grip to middle fingers on rings for bench.
Kept rest between bench and CG to 2 mins. Rest before last set on close grip was 20-30s longer than intended. Because burning.

Kept all changeovers as short as possible.

Triceps f*cked by the time the DB pressing came along and that became a game of 'Don't drop the dumbbell on your face'. For 1st three sets anyway.

Feels like there's six billion psi in my arms right now.

Alf Veedersane

Thursday 9/4/2015

Didn't feel brilliant coming in - tired and stiff - so it was a case of see how it goes but it's fair to say I wasn't confident I'd get to the point of even having a got at deadlifting 180.

Then the spasm in my back when I hung from the pull up bar warming up. Hadn't even done a single thing.

Front Squats
60kg x 2 x 8


Deadlift
60kg x 2 x 8
80kg x 8
100kg x 6
120kg x 4

Felt twitching in back walking to the door. Lacrosse balling the sh*t out of it seemed to work.

140kg x 2
160kg x 1

Videoed them and there is nothing like the fear of injury to make you get your form right.

On went 180. Bit more ballin' on the back. But when I hung from the pull up bar I felt a twitch after about 20s hanging. Took no chances and left the DLs.

On the plus side, the DLs had never felt better. Cues came together like rarely have before and nicely skinned shins.


BB OHP
20kg x 10
30kg x 8
40kg x 5
50kg x 3
55kg x 2
60kg x 1 - PR

Well, that was easier than I expected.

conzy

Big plates on the OHP, big milestone! Probably all your dumbell work and stronger bench

Alf Veedersane

conzy wrote: »

Big plates on the OHP, big milestone! Probably all your dumbell work and stronger bench

I was too lazy to strip the bar and put on big plates so was 10s and 5s

I don't think I really expected to get it but it would make sense with the stronger benching and DB OHP, like you said, that I've been doing in the last couple of months.

Alf Veedersane

Sunday 12/4/2015

DB OHP
(60-90s rest)
15kg x 5 x 15


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
120kg x 5 x 10


Lateral Raises
(60-90s rest)
10kg x 5 x 15


Split Squats
(60-90s rest)
75kg x 4 x 12/12


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



Program is done but because I reset the deadlift a few weeks in, still have to see that out so while I'm staying with the basis of the full program, there are some changes to volume and intensity until I finish out the DL cycle.

Underestimated how much the split squats would take out of me hence me pencilling in intervals on the C2 pencilled for the end of the session. Not a hope.

Alf Veedersane

Tuesday 14/4/2015

Squats
80kg x 8
90kg x 8
100kg x 8 x 2 (60s rest)


RDLs
(90-120s rest)
90kg x 5 x 8


Neutral Grip Pull Ups
(90-120s rest)
+5kg x 8, 8, 8, 6, 5


Face Pulls
(60-90s rest)
4 x 12


Seated DB Hammer Curls
(60-90s rest)
10kg x 4 x 12



Just worked up to doubles at 100kg to work on some form stuff. Nothing overly heavy but just wanted to tweak a few things. Mostly keeping myself a touch more upright. Heels about 15" apart feels strongest stance.
Gonna go back to pull ups for my vertical pulling. Find they work better for me and I probably do them with better form than lat pulldowns.

Switched to hammer curls to get a bit more brachialis action. Hit dat peak, yo.

Back felt grand too. No issues. Thanxbetajaysus.

Señor Fancy Pants

Fcuk you and your pull ups!

Alf Veedersane

Wednesday 15/4/2015

Bench
(90-120s rest)
65kg x 4 x 8


CGBP
(90-120s rest)
60kg x 4 x 8


DB Rows
(90-120s rest)
37.5kg x 4 x 10
37.5kg x 12


Skullcrushers
(90s rest)
27.5kg x 3 x 15



Today didn't really go to plan so the workout was fuelled by lots of coffee and 2 tiny pains au chocolat eaten at 10am.

Last 2 sets of those had extra 30s before because ridiculous burn.

Got too hungry and tired to finish out the skullz and DB incline benching so i left it there. Sometimes you just have to know when going on would likely be counter productive.

JJayoo

Do you always stick to set rest periods?

Alf Veedersane

JJayoo wrote: »

Do you always stick to set rest periods?

It depends. With the main lifts I usually don't but I would with the accessory work for the most part.

But I've another 2 weeks or so on the DL cycle - because I reset it a couple of weeks into program - so I'm just changing up the benching a bit going for lower intensity, higher volume and shortish rests.

But once I get back into a program with everything, I won't be timing rests necessarily. Not on main work anyway.

eclectichoney

Alf Veedersane wrote: »

Today didn't really go to plan so the workout was fuelled by lots of coffee and 2 tiny pains au chocolat eaten at 10am.

Totally read that as two tiny pains (as in aches )

Ah here, what's the point in having pains au chocolat if they're not massive yokes Also bonus points good Sir for not falling into the "pain au chocolats" trap...

Alf Veedersane

eclectichoney wrote: »

Totally read that as two tiny pains (as in aches )

Ah here, what's the point in having pains au chocolat if they're not massive yokes Also bonus points good Sir for not falling into the "pain au chocolats" trap...

It was a conference and they just had mini stuff.

Except I found out too late that the stuff in tin foil was breakfast baps with sausage and bacon for our consumption.

Ohmigod I discovered jusroll pain au chocolates wot you bake yourself in the oven.

Never ever buy them. Ever.

Alf Veedersane

[Deleted User] wrote: »

Ohmigod I discovered jusroll pain au chocolates wot you bake yourself in the oven.

Never ever buy them. Ever.

It can't be a worse discovery than finding about the breakfast baps too late...

Alf Veedersane

Thursday 16/4/2015

Front Squats
60kg x 2 x 8


Deadlift
70kg x 2 x 8
100kg x 8
120kg x 4
140kg x 2
160kg x 1
180kg x 2 x F
180kg x 1


GHRs
(90-120s rest)
21, 20, 21


Russian Twists
(60-90s rest)
+25kg x 3 x 20/20
+25kg x 24/24



Those two fails at 180 were mental fails. My back had given me zero problems. Nothing. Had been rolling it as extra precaution but it was A1. But it headfu*ked me. I never gave them a chance. Pussied out early. Got angry. Pulled it third time of asking. I'd expended a bit of energy being a sap - the anger at my pathetic attempts meant I didn't run through my cues like normal - and it wasn't pretty but I wasn't leaving til it came up.

Alf Veedersane

Saturday 18/4/2015

Birra conditioning.

C2 Intervals
30s on, 45s rest
> 150m per interval (averaged 156)
12 rounds


KB Swings
12 rounds:
25 swings, 37s rest (45 felt too long, 30 too short)
24kg KB



Just wanted to reintroduce a bit of conditioning and won't have time to incorporate it tomorrow.

Had been so long since I'd been on the C2 I afforded myself the luxury of 45s rests. Rowing felt strong.

Forearms burning in kettlebell hell for last ten swings.

eclectichoney

Alf Veedersane wrote: »

KB Swings
12 rounds:
25 swings, 37s rest (45 felt too long, 30 too short)
24kg KB

Nice swinging

I'm disappointed you didn't go for 37.5 on the rests Alf :pac:

Alf Veedersane

eclectichoney wrote: »

Nice swinging

I'm disappointed you didn't go for 37.5 on the rests Alf :pac:

Took the option of less rest.

I'm so hardcore

Señor Fancy Pants

Jaysis those rowers are a great workout. Been a while since I used one. Yeah I'd say your hands were raw after rowing and KB swings.

Good job!

Alf Veedersane

Truffle Pig wrote: »

Jaysis those rowers are a great workout. Been a while since I used one. Yeah I'd say your hands were raw after rowing and KB swings.

Good job!

The hands are grand. It's more the grip work burning my forearms out of it

JJayoo

Truffle Pig is a great username.

Señor Fancy Pants

Alf Veedersane wrote: »

The hands are grand. It's more the grip work burning my forearms out of it

It's a cnut isn't it. I stopped doing wrist curl because I couldn't hack it might give them another go.

Are you working off a set programme of winging it on experience?

Señor Fancy Pants

JJayoo wrote: »

Truffle Pig is a great username.

It matches my face

Alf Veedersane

Truffle Pig wrote: »

It's a cnut isn't it. I stopped doing wrist curl because I couldn't hack it might give them another go.

Are you working off a set programme of winging it on experience?

The programme is done but I reset my deadlifting two weeks in so the sets and reps aren't programmed - just doing a bit more volume until I start a new programme after seeing how deadlifting test goes.

Just want to bring in some semi-regular conditioning though.