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

ninamc

Have you used your fancy camera to video yourself yet?

Alf Veedersane

ninamc wrote: »

Have you used your fancy camera to video yourself yet?

My phone is my camera. And yeah I've started back using it today for squats and Monday for deadlifts.

ninamc

Did you not buy something to video yourself better? Jesus, my brain is turning to mush. Thought it was a camera.

Alf Veedersane

ninamc wrote: »

Did you not buy something to video yourself better? Jesus, my brain is turning to mush. Thought it was a camera.

Haha, yeah just dawned on me there now It was a holder for the phone so I could hang it off stuff or just use it as a tripod. Haven't needed it much the last while but since I need to get back nailing the basics again, been videoing again.

coffee_cake

hello i heard there was video

Alf Veedersane

bluewolf wrote: »

hello i heard there was video

The Lionel Richie lyric that didn't make the cut.

Alf Veedersane

Thursday 4/12/2014


Bench
70kg x 7 x 5


CGBP
(120-180s rest)
60kg x 5 x 8


Face Pulls
(60s rest)
Pin 8 x 5 x 12


DB OHPs
(90s rest)
15kg x 5 x 12 - missed very last rep.


Lateral Raises
(60s rest)
10kg x 3 x 10


Rests < 120s. All paused. All fine except for 4th rep on 4th set. Sloppy.

CGBPs were odd. Burned like hell but flew up. Rests at 3 mins for last 3 sets.

Big ol' volume PR. Wouldn't only I know I won't be able to do any training til Monday.

Knew I wouldn't be going up on OHPs and 17.5s were taken so more reps with 15s.

Ran out of time on lateral raises.

Good session, great pump.

Alf Veedersane

Monday 8/12/2014


Bench
75kg x 8 x 4


Deadlift
70kg x 2 x 8
90kg x 8
110kg x 2 x 5


RDLs
75kg x 5 x 8



All bench reps were paused with the exception of the last rep in each of the last 2 sets.

One of those day where my concentration was awful and it was affecting my form a but. Had intended to do more bit I thought it better to go and come back another day when I had some more focus

Edit: slightly cheered after I checked back a few weeks and saw I'd gone T&G on all reps on day 11 of 12 the last time.

Oregano_State

There's always going to be "bleh" days. The main thing is you got in there and did something. And it wasn't a half bad session either to be fair.

Alf Veedersane

Oregano_State wrote: »

There's always going to be "bleh" days. The main thing is you got in there and did something. And it wasn't a half bad session either to be fair.

Thanks fella

The numbers are low because of the injury and I'm ok with that. Just can be frustrating. But it was just one of those days...that said, there were somem positives. The deadlifts and RDLs didn't feel too heavy after so far away from where I was and while the form wasn't what I want it to be, there's something there to build on.

Alf Veedersane

Tuesday 9/12/2014


Bench
77.5kg x 10 x 3


Squats
50kg x 10
70kg x 2 x 10
90kg x 3


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


Skullcrushers
27.5kg x 4 x 15


Leg Extensions
(90s rest)
72.5kg x 5 x 15



After 4 sets paused it was T&G. Better than last day I suppose. No grinders; couple of slow last-reps but nothing that took ab apocalyptic battle to lockout. Felt pec a bit early on but didn't concern me hugely. Dropped the OHPs though, just to be safer.

Need to squat a bit more. I think I forgot how to squat so still piecing it back together. It was all going ok until my quad cramped at the bottom of the 4th rep. Got annoyed and left the squatting there.

Alf Veedersane

Thursday 11/12/2014


Bench
67.5kg x 6 x 6


Squats
40kg x 10
60kg x 10
80kg x 5
90kg x 2 x 5


NG Pull Ups
(90s rest)
+10kg x 7 x 5


BB OHPs
40kg x 4 x 8
50kg x 1
52.5kg x 1
55kg x not today.
Oh...wait...
55kg x 2 x 1



All things being equal, this week would be 70kg, 75kg, 80kg, 82.5kg but this time it's been more about form. I'd definitely be missing reps at those. So I'm going 67.5, 72.5, 77.5, 80.

Felt off balance from the off. Like the right side was 5kg heavier (I checked, it wasn't) Some T&G reps towards the end. Ugh.

Squats felt good. Have had a knee niggle and started to feel it so hard didn't push my luck but they felt solid.

The 4x8 was the goal for OHP but I won't get near a gym again til Monday so went a bit higher. 57.5 is the 1RM so happy enough after the volume.

Alf Veedersane

Monday 15/12/2014


Squats
92.5kg x 3 x 5


Bench
72.5kg x 7 x 5



Paused reps til end of 5th set. Batphone rang at end of 6th so had to bail. Felt strong though.

Squats were ok. Some sloppy reps but improving.

coffee_cake

na na na na na na na na batphone?

Alf Veedersane

bluewolf wrote: »

na na na na na na na na batphone?

That's the one.

"Gotham needs you".

It's why I called Littl'un 'Gotham'.

Alf Veedersane

Tuesday 16/12/2014

5.67 km run.

Somewhere between 26.00 and 26.30.

Felt like aaaages since I'd been for a run outdoors.

Alf Veedersane

Wednesday 17/12/2014


Bench
77.5kg x 6 x 4
77.5kg x 2 x 3


NG Pull Ups
(120s rest)
+15kg x 5 x 5


RDLs
(90s rest)
80kg x 5 x 8


Cardio
The sprinting to make the train having left the gym a few minutes later than intended.



I'd have said there was a 7th 4-rep set there but only just so was cautious.

10x3 @ 80kg gonna be interesting the next day

All last reps on pull ups were a fight. Won the first 3 fights...

RDLs need to be better. Last set was best.

Alf Veedersane

Thursday 18/12/2014


Bench
80kg x 4 x 3 - ouchy


Deadlift
70kg x 2 x 8
90kg x 5
105kg x 3
120kg x 2 x 5
135kg x 3


GHRs
(120s rest)
BW x 19, 21, 17, 19


Preacher Curls
(90s rest)
32.5kg x 5 x 10



Tweaked left pec on 1st set. Gave it a chance but it was only getting worse so stopped at end of 4th set.

DLs felt ok. Need to keep at it but I think I'm getting the feel for them back. Need to keep working on tightness off the ground.

Worked on making sure that I got the Gs and the Hs working on the GHR.

Alf Veedersane

Saturday 20/12/2014


Squats
95kg x 3 x 5


Wide-Grip Plate-Loaded Seated Rows
(90s rest)
110kg x 5 x 10


Front Squats
(120s rest)
65kg x 5 x 5


DB Reverse Flyes
(60s rest)
7.5kg x 5 x 10


NG Pull Ups
(120s rest)
BW x 9, 9, 8, 7, 6



Squats were ok. Rectified the loose reps on the next one. Go myself pushing back the hips more on last 2 sets. Just slowly building strength and form back up.

Front squats were ok. Felt a bit light headed during them but it passed and had a few reps in the tank left at the end.

Dip belt was being used so did BW pull ups with 5x9 in mind. Didn't expect to get it but I'd try for as close as I could.

In hindsight, I don't think I had enough fuel in the tank going in...

JJayoo

What's your thinking behind the DB reverse flys? I have only ever done them in the 25+ rep range.

Alf Veedersane

JJayoo wrote: »

What's your thinking behind the DB reverse flys? I have only ever done them in the 25+ rep range.

Well I do a lot of band pull aparts at home and external rotations in the >= 20 range and the 10-rep sets are for a bit of muscle growth. I've had a lot of shoulder problems the last year so just trying to keep that at bay especially with a lot of benching lately

Alf Veedersane

Monday 22/12/2014


Side Bends
(60s rest)
35kg x 4 x 20 e/s


Planks
15s on, 15s off (x2)
30s on, 30s off (x2)
45s on, 45s off (x2)
60s on, 60s off (x2)
45s on, 45s off (x2)
30s on, 30s off (x2)
15s on, 15s off (x2)


DB OHPs
(60-90s rest)
17.5kg x 4 x 10
17.5kg x 14


Back Extensions
(60s rest)
+17.5kg x 5 x 15


Face Pulls
(60s rest)
Pin 8 x 5 x 12



Had intended to squat but all the racks were being used for ages and by the time one became free, it was too late...so the workout was very different to the planned one.

Planks take 16 mins from start to finish with 8 mins of planking in total.

Still, OHPs felt good.

Felt harder than it reads.

Alf Veedersane

Tuesday 23/12/2014

Tried out the Warehouse Gym in Galway today.


Bench
40kg x 8
50kg x 5
60kg x 2
70kg x 1
80kg x 1
60kg x 4 x 8


Deadlift
70kg x 2 x 8
90kg x 5
110kg x 3
130kg x 1
150kg x 1
165kg x 1
175kg x 1


Squat
50kg x 8
70kg x 5
90kg x 3


DB Incline Bench
15kg x 8
22.5kg x 8
27.5kg x 5



I was going to test the bench today but I realised quickly if wasn't on. Was just never comfortable - the different bars - without the knurling in the middle - felt like the rings were narrower. Was never confident or comfortable with my grip so after the single at 80 I stopped. It wasn't even a grinder but heavier ones would be so you want to be confident in the grip.

Deadlifting was just about seeing where I was at for kicking into some form of structured training after Christmas. Form went off on top lift but that will improve when I get back building it.

Did not like that there wasn't rubber matting in the racks but that's just personal preference for squatting.

LOVED that the DBs were all in their places and in order.

coffee_cake

Trying different gyms is fun but not good for testing! you need to be comfortable and know everything is just so for that

Alf Veedersane

bluewolf wrote: »

Trying different gyms is fun but not good for testing! you need to be comfortable and know everything is just so for that

Ara, I know but I won't be back in Raw for 5 days so that's why it crossed my mind.

It was fun though. And the small problems I found didn't bother a lot of people judging by the numbers on the blackboard

Alf Veedersane

Saturday 27/12/2014

Overhead Squats
30kg x 10
40kg x 8
45kg x 5
52.5kg x 5
60kg x 1 - ugh


Squat
60kg x 5
80kg x 3
95kg x 2
105kg x 1
110kg x F


Deadlift
70kg x 8
90kg x 5
110kg x 3
130kg x 1
150kg x 1
170kg x 1
180kg x F


RDLs
85kg x 5 x 8



Was in The Warehouse again.
Left shoulder didn't feel great at 60kg on OHS so after a mess of a rep, I called it.

Thought I might make 110-115 on squat but it's been 3 months with little or no heavy squatting and it's been high bar since. Form on the mend lately and sure it's just to know my starting point for the new year. It's a combination of a loss in strength and confidence, being honest.

175 spot on as the deadlift marker for starting 2015.

Oregano_State

That's still good going on the OH squats. I can't do them at all with anything more than the bar, but I really want to start now that I have a pair of oly shoes. Any specific exercises you found/find good for shoulder mobility?

Alf Veedersane

Oregano_State wrote: »

That's still good going on the OH squats. I can't do them at all with anything more than the bar, but I really want to start now that I have a pair of oly shoes. Any specific exercises you found/find good for shoulder mobility?

It just didn't feel stable at all.

External rotations with a very light DB lying on my side (though that's more atability), band pull-aparts, shoulder dislocated and inlocates. Scap pull-ups as well.

When I had more time, I used to get the lacrosse ball in around the shoulder at the back

Alf Veedersane

Sunday 28/12/2014

Bench
70kg x 7 x 5


CGBP
62.5kg x 3 x 8
60kg x 4 x 5


Lat Pulldowns (plate-loaded)
(90s rest)
80kg x 5 x 10


Russian Twists
(90s rest)
+20kg x 3 x 20/20


DB Incline Bench
20kg x 10 - brain fart; supposed to be 4x8
20kg x 3 x 8



Benching was ok - form bit sloppy at times. Not sure if the change of scenery affected my mind set a little.

Triceps started to burn right up on 3rd set of CGBP so dropped the weight and reps and churned out a few sets and made sure form was right.

Oh, the pump.

Alf Veedersane

Tuesday 30/12/2014

Reverse Flyes
(60s rest)
8kg x 4 x 10
8kg x 15


Side Bends
37.5kg x 3 x 20 e/s


GHR
(120s rest)
BW x 20, 21, 19, 19


Step Ups
(90s rest)
20kg KBs each hand
2nd smallest box - 2" below knee
5 x 10 e/s


Preacher Curls
(90s rest)
32.5kg x 5 x 10


Back in Raw. Had planned on front squats but all the racks in use and hadn't time to wait.

Really noticed how much stronger my right leg is, during step ups, compared to 6 months ago - cos of the split squats during the program. No more struggling to keep up with the left.