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

Alf Veedersane

Friday 2/1/2015

Overhead Squats
30kg x 10
40kg x 8
50kg x 5
55kg x 5
60kg x 4


Front Squats
(120s rests)
62.5kg x 5 x 8


Back Extensions
(60s rest)
+20kg x 5 x 15


DB OHPs
(90s rest)
18kg x 5 x 10



Started to get a tingle in left shoulder so didn't hit 5th rep on OH squat. A PR though, I think.

The front squats were solid but they roughed me up good today

Alf Veedersane

Saturday 3/1/2015

Bench
65kg x 4 x 8


CGBP
60kg x 4 x 8


Chin Ups
BW x 4 x 8


DB Incline Bench
22kg x 3 x 8
22kg x 7-> drop -> 20kg x 2


Skullcrushers
27.5kg x 4 x 10



Going to attempt to get going on a bit of structured training next week so just keeping things moving.

Some last rep grinders there-last bench set and last 2 CGBP sets.

OHHHHH ooh ohhhh, my triceps' on fire.

Pavel66

Alf Veedersane wrote: »

Friday 2/1/2015

Overhead Squats
30kg x 10
40kg x 8
50kg x 5
55kg x 5
60kg x 4

Impressive! I would love to be able to do OH squats, but my left ankle has virtually no mobility :eek:

Any video of these?

Alf Veedersane

Pavel66 wrote: »

Impressive! I would love to be able to do OH squats, but my left ankle has virtually no mobility :eek:

Any video of these?

Alas, no. Never occurred to me cos they're not something I would normally train but I like to do them every now and then and they highlight weaknesses that you might need to work on.

WHIP IT!

Alf Veedersane wrote: »

Alas, no. Never occurred to me cos they're not something I would normally train but I like to do them every now and then and they highlight weaknesses that you might need to work on.

How so, Alf?

Alf Veedersane

WHIP IT! wrote: »

How so, Alf?

I'm not using it as a mobility screen or anything, and some issues would get common to any squat (heels coming up etc) but mostly if arms are falling forward and it's not tightness then it might be upper back muscles that need work.

But, I'm not using it as a diagnostic tool. I've just been doing more shoulder stability work at home so wanted to see if I noticed it.

Remmy

Alf Veedersane wrote: »

I'm not using it as a mobility screen or anything, and some issues would get common to any squat (heels coming up etc) but mostly if arms are falling forward and it's not tightness then it might be upper back muscles that need work.

But, I'm not using it as a diagnostic tool. I've just been doing more shoulder stability work at home so wanted to see if I noticed it.

Ever do overhead walking lunges? they look like good craic. I'm fairly useless at oh squats so I never tried them save for just holding a plate overhead.

Alf Veedersane

Remmy wrote: »

Ever do overhead walking lunges? they look like good craic. I'm fairly useless at oh squats so I never tried them save for just holding a plate overhead.

Something I never tried purely because I was only ever into working the legs with lunges but that's not to say I wouldn't

JJayoo

On the subject of lunges, I always thought reverse lunges with the bar in the front squat position would be naaaaaaaaaaasty

Alf Veedersane

JJayoo wrote: »

On the subject of lunges, I always thought reverse lunges with the bar in the front squat position would be naaaaaaaaaaasty

Might as well go the whole hog and have the front foot elevated, you sick f*ck!

Alf Veedersane

Sunday 4/1/2015

Interval Run
15 mins: 5 rounds of 1 min jog (~13.5 km/h); 2 mins run (~16 km/h)
Distance: 3.91 km


Battle Ropes
15 rounds: 15s on / 30s off


High Knees
10 rounds: 30s on / 30s off


KB Swings
5 rounds with 28kg KB
25 reps, 45s rest



Well...that wasn't pleasant.

Did 2nd last quick interval at 17.0 and the last at 18 for 1st minute and 19 for the 2nd.

Was supposed to be 20 on/20 off for ropes but 1 set and I knew it wouldn't happen. Restarted with 15 on/30 off which was ok. 15/25 the next time.

The high knees were a killer. Then the swings threw the soil back in on the coffin.

Alf Veedersane

Tuesday 6/1/2015

So, with the recent injury travails, I've decided to revisit the program that made me stronger with better form and way less niggling 'injuries'. Seemed the best option when I'm not really able to commit to training to the same degree right now.

Then I got a back spasm standing on the Dart. Did some checks and reckoned I'd be okay to squat if my form was good...


Squats
75kg x 2 x 5
75kg x 20


RDLs
(90s)
75kg x 4 x 10


Face Pulls
(60s)
Pin 8 x 2 x 12
Pin 8 x 17


Lat Pulldown
(90-120s)
92.5kg x 3 x 10
92.5kg x 11


Preacher Curls
(60-90s)
27.5 kg x 2 x 15
27.5kg x 21



Starting the squats lower than last time (82.5). Happy with how they felt.

Doing preacher curls with EZ bar so I can use the fractional plates rather than 2.5kg jumps in DBs.

Alf Veedersane

Thursday 8/1/2015

Bench
62.5kg x 15


CGBP
57.5kg x 16


Incline Bench
52.5kg x 12


DB Rows
(90-120s)
30kg x 4 x 10 e/s
30kg x 13 e/s


Skullcrushers
(90-120s)
27.5kg x 4 x 10
27.5kg x 15


Benching all felt solid. Few reps up on each with 1-2 left in the tank.

Nothing to write home about but everything felt really solid.

Solid tricep pump too.

Alf Veedersane

Saturday 10/1/2015 (W1D3)

Deadlift
115kg x 3 x 3


Speed Deadlifts
(60-90s rest)
100kg x 8 x 2


Decline Sit Ups
(60-90s rest)
17.5kg x 3 x 15
17.5kg x 19


Front Squats
(90-120s rest)
62.5kg x 5 x 8


GHRs
(90-120s rest)
BW x 17, 17, 13


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



Everything was just a bit rushed starting out today - took too long on deadlifts to get it right. Took 3 sets on normal ones before was alright.

Brought GHR in as close as I could. The liftin' shoes moved me a little more in compared to runners I'm usually in. Sweet spot of hurt.

Alf Veedersane

Sunday 11/1/2015

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


Wide-Grip Plate-loaded Seated Rows
(60-90s)
105kg x 4 x 10
105kg x 11 - same weight next week.


Lateral Raises
(60-90s)
8kg x 4 x 10
8kg x 15


Split Squats
(60-90s)
62.5kg x 3 x 8/8
62.5kg x 12/12


Hamstring Curls
(60-90s)
75kg x 4 x 15
75kg x 19



Had split squats low because only getting back into the squat movements lately so was surprised how comfortable they were. Had a few more in the tank but started feeling pins and needles in left shoulder so I stopped.

Decent first week back at it. Need to work harder setting up for front squat. Work harder in tightness in deadlift set up but I know what needs to be done.

Overall, more good than bad in the first week back at it. Next couple of weeks might be more problematic in terms of training because of work. Hopefully not.

eclectichoney

Haven't done lateral raises in ages... probably because I can barely lift 2kg when doing them LOL. Might give them a go again!

Alf Veedersane

Tuesday 13/1/2015

Squat
80kg x 2 x 5
80kg x 19


RDLs
(90-120s rest)
77.5kg x 3 x 10
77.5kg x 12


Face Pulls
(60-90s rest)
Pin 9 x 2 x 12
Pin 9 x 16


Lat Pulldown
(90-120s rest)
92.5kg x 3 x 10
92.5kg x 12 - go at that again next wk


Preacher Curls
(60-90s rest)
30kg x 2 x 15
30kg x 18



Squats felt solid. Did not expect 19 good reps. The fear of another back spasm (only happened me as I stood still, lately) is forcing me to be more conscious of form. Which is good.

Everything else felt decent.

coffee_cake

I like food reps

Alf Veedersane

bluewolf wrote: »

I like food reps

I prefer a food PR.

coffee_cake

Now you edited it and I sound silly

... nah I still like food reps.
Especially icecream spoon-lifts

Alf Veedersane

bluewolf wrote: »

Now you edited it and I sound silly

... nah I still like food reps.
Especially icecream spoon-lifts

Or plate raises.

Alf Veedersane

Wednesday 14/1/2015

Bench
65kg x 12


CGBP
60kg x 14


Incline Bench
55kg x 13


DB Rows
(90-120s)
30kg x 4 x 10 e/s
30kg x 15 e/s


Skullcrushers
(90-120s)
30kg x 5 x 10



Wouldn't be training today only for I can't on Friday and Saturday so it was the least worst option.

Benching felt terrible. Harder than it should and just not solid. Had hoped for maybe 2 reps more but the way if went, it was okay.

Maybe shoulders more warmed up by then but CGBP felt way better.

In a hilarious turn up for the books, the incline felt best. Going in, 10 would have made me pretty happy! Felt really solidly set up.

Planned on being cautious with skullz but was feeling good by then and went with 30 instead of 28.5.

Alf Veedersane

Thursday 15/1/2015

Deadlift
130kg x 2 x 3


Speed Deads
(60-90s rest)
110kg x 8 x 2


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


Front Squats
(90-120s)
65kg x 5 x 8 - stick at 65 next wk


GHRs
(90-120s)
BW x 19, 15, 17



DL reps flew up when I got myself set up properly.

Abs in a world of pain...from this workout last Sunday, I think! Tried but was going to do more harm than good. Sore for Russian twists as well but they weren't being hit as hard directly so wasn't quite so bad. Jesus though...

Front squats killing me lately. I just wanted it to stop after 3 sets. 4th set broken in two cos bent bar was off.

Glad to get a break until Sunday.

Alf Veedersane

Sunday 18/1/2015

DB OHPs
(60-90s rest)
18kg x 4 x 10
18kg x 11


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
105kg x 4 x 10
105kg X 12 - same again til 15 on last set


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


Hamstring Curls
(60-90s)
77.5kg x 4 x 15
77.5kg x 17


Split Squats
(60-90s)
65kg x 3 x 8/8
65kg x 12/12



Made a conscious effort to improve my breathing in later sets if OHP and it made a difference alright. Note to self: do that more.

Split squats felt strong...reps in the tank. Good and deep, hitting glutes hard. Took me a few sets to set feet right for stability. The OMS have begun...

Alf Veedersane

Tuesday 20/1/2015

Squats
85kg x 2 x 5
85kg x 17


RDLs
(90-120s rest)
80kg x 3 x 10
80kg x 11


Face Pulls
(60-90s)
Pin 10 x 2 x 12
Pin 10 x 14 - same again next week


Lat Pulldowns
(90-120s)
92.5kg x 3 x 10
92.5kg x 15 - up 2.5 next week


Preacher Curls
(60-90s)
30kg x 2 x 15
30kg x 19



Last squat rep was an atrocious GM but mostly food strong reps. With depth. Phil Scudman.

RDLs felt solid enough and pulldowns felt so much easier today than the last few weeks. Not sure why but me likey.

Alf Veedersane

Wednesday 21/1/2015

The next week is the a bit all over the place with work travel added to the mix so catching some sessions when I can.

Bench
67.5kg x 11


CGBP
62.5kg x 12


Incline Bench
57.5kg x 9


DB Rows
(90-120s rest)
32kg x 4 x 10 e/s
32kg x 14 e/s


Skullcrushers
(90-120s rest)
30kg x 4 x 10
30kg x 11



Bench was a lot less sloppy than last week. Rep left in tank. Bit disappointed in CGBP, tbh...but will sort that next week. Again, Incline outperformed. Last rep was a grind though.

Made sure to keep wrists tight and went a bit deeper on skullz.

Alf Veedersane

Thursday 22/1/2015

Deadlift
115kg x 3 x 5


Rack Pulls
(60-90s rest)
100kg x 4 x 8 - bar just at bottom of kneecap


Front Squats
(90-120s rest)
65kg x 4 x 8
65kg x 9


GHRs
(90-120s rest)
BW x 18, 17, 17


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



COH was good enough to offer advice on drilling my deadlift so out go speed deads and in go rack pulls to drill technique for DLs. Will lower the pins to increase ROM as it goes on. But importance being the form. Decided best restart DL as well.

Bar just under kneecap. Stood on green 10kg bumper with sq. rack pins in at lowest. Will need to use power rack after a bit. Really worked me to keep tight.

Widened stance for FS months ago. Not sure why. A vid on them on yoochoob, I think. Narrowed it on 4th set and DISCO!

Gonna have to switch decline situps to weekend to fit them in.

Alf Veedersane

Saturday 24/1/2015

DB OHPs
(60-90s)
18kg x 4 x 10
18kg x 12


Wide-Grip Seated Plate-loaded Rows
(60-90s rest)
105kg x 4 x 10
105kg x 13


Lateral Raises
(60-90s)
10kg x 4 x 10
10kg x 13


Split Squats
(60-90s)
70kg x 3 x 8/8
70kg x 12/12


Hamstring Curls
(60-90s rest)
77.5kg x 4 x 15
77.5kg x 20



OHPs felt solid throughout.

Would have normally been 67.5 on split squats but earliest I'll get to squat again is Tuesday so YOLO. Happy with them too...good 'n' deep.

Alf Veedersane

Tuesday 27/1/2015

Squats
90kg x 2 x 5
90kg x 17


RDLs
(90-120s rest)
82.5kg x 3 x 10
82.5kg x 11


Lat Pulldowns
(90-120s)
95kg x 4 x 10


Face Pulls
(60-90s)
Pin 10 x 2 x 12
Pin 10 x 15


Preacher Curls
(60-90s rest)
31kg x 3 x 15



Dropped into those squats with a purpose and with depth. Mostly in last set. Worked. 1-2 more reps there anyway. Happy camper.

Enjoyed the hell out of that.

ninamc

Dropped into those squats with a purpose and with depth.

You're a great auld wordsmith all the same