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

Alf Veedersane

ninamc wrote: »

Dropped into those squats with a purpose and with depth.

You're a great auld wordsmith all the same

I'm deep.

Like the squats

Alf Veedersane

Wednesday 28/1/2015

Bench
70kg x 9


CGBP
65kg x 9


Incline Bench
60kg x 6


DB Rows
(90-120s rest)
32kg x 4 x 10
32kg x 15


Skullcrushers
(90-120s rest)
30kg x 4 x 10
30kg x 13


Bench was ok. Just didn't get into CGBP at all. Maybe should have taken a little more rest after bench, I dunno. Target was 11 so pretty disappointed in that. Incline was ok.

Just gonna hope that that lacklustre effort was down to tiredness because of the last week at work building towards yesterday.

Still, it felt great to get training, when all's said and done.

Alf Veedersane

Thursday 29/1/2015

Deadlift
127.5kg x 3 x 3


Block Pulls
(90-120s rest)
100kg x 4 x 8


Front Squats
(90-120s rest)
65kg x 5 x 8


GHRs
(90-120s rest)
BW x 20, 17, 17.


Russian Twists
(60-90s rest)
25kg x 2 x 20/20
25kg x 22/22



Block pulls had bar about 2" lower than last week so kept weight the same. Will do the same next week, see how that goes and then maybe bring bar up to just below knee and up the weight and restart the process. Really feel them working me and helping my set up for DL.

Left knee was feeling tight at the back on FS warm ups. Said I'd see if it it'd amount to anything. Was ok - but threw me a bit on 3rd set which was a 4+4. Forgot belt which didn't help. But it made me work on getting my bracing 100%. Sloppy last rep cost me another rep at the end.

Kept back shape constant throughout and held for a sec at the bottom of each rep in GHR to take out the stretch reflex a bit. Which wasn't pleasant. Thought the hammers might burst.

Goosed.

Alf Veedersane

Saturday 31/1/2015

DB OHP
(60-90s rest)
18kg x 4 x 10
18kg x 14 - solid


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
105kg x 4 x 10
105kg x 15 - 107.5 next week


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


Split Squats
(60-90s rest)
72.5kg x 3 x 8/8
72.5kg x


Ran out of time to do hamstring curls. Witty squeeze them in the next day.

Everything felt strong. Few foot placement/stability issues on last set of split squats but felt solid.

Right glute won't be happy tomorrow. It was feeling the split squats early...not badly but the glutes feel these for days after anyway

Alf Veedersane

Monday 2/2/2015

Squats
95kg x 2 x 5
95kg x 13


RDLs
(90-120s rest)
85kg x 3 x 10
85kg x 12


Hamstring Curls
(60-90s rest)
80kg x 4 x 15
80kg x 17


Face Pulls
(60-90s rest)
Pin 10 x 2 x 12
Pin 10 x 18


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


Lat Pulldowns
(90-120s rest)
95kg x 3 x 10
95kg x 11



Target for squats was 15. Annoyed because I let myself get distracted by stupid little things. Lost it mentally, which then became losing it technically. I started without any focus...like I was at a seminar on legislation/policy. Jesus wept.

But I learned a lesson so I'll just get back at it.

Hamstring curls leftover from last Thursday. Had to drop back to 30 on preacher curls cos I forgot the fractionals.

Went well enough after the squat mess at least.

Alf Veedersane

Tuesday 3/2/2015

Bench
72.5kg x 8


CGBP
67.5kg x 8


Incline Bench
62.5kg x 4


DB Rows
(90-120s rest)
34kg x 4 x 10 e/s
34kg x 13 e/s


Skullcrushers
(90-120s rest)
31kg x 5 x 10


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)


Bench felt good. Number wasn't what I'd targeted on CGBP but til a sloppy 8th rep sapped what was left, it felt good. Stronger, more solid than has of late. Tiniest grip adjustment seems to have helped

Alf Veedersane

Wednesday 4/2/2015

Deadlift
140kg x 2 x 3


Front Squats
(90-120s rest)
66kg x 4 x 8
66kg x 10


Block Pulls (mid-shin)
(90-120s rest)
100kg x 4 x 8 (+2 on last set cos it was feeling strong)


Russian Twists
(60-90s rest)
+25kg x 2 x 20/20
+25kg x 24/24


GHRs
(90-120s rest)
BW x 21, 19, 17



Watching a Mike Tuscherer video the other day was when it finally sunk in just why you pull the lats down. Never really did it properly but realising the Why made a world of difference today. All reps came up the shins. Muhfuggin contact all the way. (Stupidity PR for not getting the 'lats down' cue til now).


Long time since front squats felt so solid. Long, long time. Partly due to Squatting 101: head up. Partly due to doing before block pulls.

Bar at Pin 1 and standing on blue 20kg bumper for block pulls.

Best I've felt about my technique in a long long time. It still needs work but today was hugely better than it had been for aaaaages.

A1, Sharon. A1.

Alf Veedersane

Thursday 5/2/2015

What's today, you ask?

Oh it's just a foam rollin', lacrosse ballin', dry retchin', limb stretchin' kinda ology.

Haven't had a full on mobility and stretch session in nigh on 6 months so took the chance to get some in today.

Where the lat rotator cuff insert at the armpit was awful on the left side. Rolled it and then buried the ball in there. Pain. But it eased. Between that and getting the ball in along between scap and spine felt good after. So much smoother.

Sports massage tomorrow. Hips on red alert.

Shins nicely bruised up after yesterday. Never thought that would be such a happy sight.

Alf Veedersane

Friday 6/2/2015

Sports massage this morning. Didn't think hamstrings needed work but judging by the pain they obviously did. Horrendous. Felt great after though.

DB OHP
(60-90s rest)
18kg x 4 x 10
18kg x 15


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
107.5kg x 4 x 10
107.5kg x 11


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


Split Squats
(60-90s rest)
77.5kg x 3 x 8/8
77.5kg x 10/10


Hamstring Curls
(60-90s rest)
82.5kg x 4 x 15
82.5kg x 17


Cable Overhead Tricep Extension
(45-60s rest)
Straight bar: 35kg x 3 x 15
Rope: 35kg x 3 x 15



OHPs were sound. Maybe 18 reps on last set to make it through 5x8 with the short rests with the 20s.

Did the overhead extensions because it feels like triceps need more work. CGBP and skullcrushers should he stronger so hit up a couple of different heads.

Happy enough considering I felt like sh*t all morning

Alf Veedersane

I don't think I'll ever forget how sore the hamstrings felt when the physio went at them this morning.

At the belly of the hamstring it felt like the most intense cramp of all time and while the rest of my leg was being stabbed with red-hot forks.

Roll your hamstrings, kids.

Alf Veedersane

Tuesday 10/2/2015

Squat
100kg x 2 x 5
100kg x 13


RDLs
(90-120s rest)
87.5kg x 3 x 10
87.5kg x 11


Lat Pulldowns
(90-120s rest)
97.5kg x 3 x 10
97.5kg x 12


Face Pulls
(60-90s rest)
55kg x 2 x 12
55kg x 19



I'd had 1 squat in 3 figures since September 30th so today's squats were more of a mental challenge. It felt like there was a risk it might psyche me out. Had to remind myself that it wasn't a weight I'd have struggled with before. Top sets got better along the way.

Not sure what the weight for face pulls was in relation to machine I usually use. Prob pin 10.

No time for curls at the end. Devo, obvz.

Pavel66

100 x 13 - well done!

Who cares what weight you use on face pulls - just go by feel

Alf Veedersane

Pavel66 wrote: »

100 x 13 - well done!

Who cares what weight you use on face pulls - just go by feel

Oh, I know. It's not an exercise where jumping up in weight works well anyway. But they've been feeling stronger so just noting it for myself really.

The squats got better as I went. I think I had too much brain activation outside of what I needed to be thinking about and it was throwing me initially. But I'm glad to keep moving in the right direction and next week, hopefully, should be better all round.

Alf Veedersane

Wednesday 11/2/2015

Bench
75kg x 8


CGBP
70kg x 9


Incline Bench
65kg x 5


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


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


Almost lost last bench rep about 3" off the chest. Slow-mo til lockout. Happy with CGBP. Finally worked out my best grip. Incline felt strong for all the lolz. For was very solid. First time in aaages have been happy with bench and close grio in same session let alone all three.

Had to cut one set off rows and skullz because time so went a bit heavier than was planned.

Sesh!

Alf Veedersane

Friday 13/2/2015

Deadlift
152.5kg x 2 x 3


Front Squats
67.5kg x 5 x 8


Block Pulls (just below knee)
(90-120s rest)
110kg x 8
115kg x 3 x 8


GHRs
(90-120s rest)
20, 17, 20


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



Rushed the 2nd DL set a bit and it was sloppy. But 1st was fine. Back to 125 next week.

Front squats felt solid again. Happy with them.

Block pulls from just below knee, on pin 2 in rack. Had planned on 110kg for block pulls but 1st set felt so good I went to 115kg. They felt good too. Really like how they make me work on keeping shape.

This workout day is definitely the hardest but I love it.

Alf Veedersane

Saturday 14/2/2015

DB OHPs
(60-90s rest)
20kg x 3 x 10
20kg x 2 x 8


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


Split Squats
(60-90s rest)
80kg x 3 x 8/8
80kg x 9/9


Wide-Grip Plate-loaded Seated Rows
(60-90s test)
110kg x 5 x 10


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



Decided to try the 20s for OHPs. I'd be fine with the weight but the short rests make it that much harder. Not sure if should have gone with 18s again and gone for more reps than last week but hey-ho. Pity there aren't 19s...

Solid enough session.

Alf Veedersane

Tuesday 17/2/2015

Squats
105kg x 2 x 3
105kg x 8


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


Lat Pulldowns
(90-120s rest)
100kg x 4 x 10


Face Pulls
(60-90s test)
55kg x 2 x 12
55kg x 15


Preacher Curls
(60-90s rest)
31kg x 2 x 15
31kg x



Just never felt happy with my set up for squats but I'll take that 8, for now, since 105 was what I maxed out at over Christmas and based the program off.

Form on RDLs felt solid, especially last set.

Alright day at the office.

JJayoo

Nice squatting

Alf Veedersane

JJayoo wrote: »

Nice squatting

It wasn't really. Never got comfortable. But nothing was fundamentally bad so I expect next week to be better.

(It will probably now be a mess...)

JJayoo

Alf Veedersane wrote: »

Tuesday 17/2/2015

Squats
105kg x 2 x 3
105kg x 8






I'll take that 8, for now, since 105 was what I maxed out at over Christmas and based the program off.

NICEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Alf Veedersane

JJayoo wrote: »

NICEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Just to add a bit of context to the max at 105, it was more just a lack of squatting in the previous ~10 weeks. The day I picked up the injury I'd doubled 120 a couple of times earlier in the session.

But I'm okay with today's numbers. Not far off where I was at in the summer.

COH

Good

Alf Veedersane

Wednesday 18/2/2015

Bench
77.5kg x 6


CGBP
72.5kg x 8


Incline Bench
67.5kg x 4


DB Rows
(90-120s rest)
36kg x 3 x 10 e/s
36kg x 12 e/s


Skullcrushers
(90-120s rest)
32.5kg x 3 x 10
32.5kg x 11


Wasn't fully confident I'd lock out a 7th rep on bench. CGBP was just about a par as well. Only the Incline went better than minimum expected. Disappointed with that, tbh.

Had to cut one set off rows and skullz because time so went with 36 instead of 35 for rows and 32.5 instead of 31 for skullz

Alf Veedersane

Thursday 19/2/2015

Deadlift
125kg x 4 x 4


Front Squats
(90-120s rest)
72.5kg x 4 x 5
72.5kg x 6


Block Pulls (2" below knee)
115kg x 4 x 8


GHRs
(90-120s rest)
21, 19, 18


Russian Twists
(60-90s rest)
25kg x 3 x 20/20
25kg x 27/27



Deadlifts were grand. Got the lats working hard on them again after bit of sloppiness last week.

1st set of front squats was a bit uh-oh. The rest felt strong though. Lifted eyeline and worked harder to keep torso upright. Depth has been really good lately. Way deeper than used ever be. Had 1-2 reps in the tank on last set I reckon.

In squat rack for block pulls, bar on bottom pin, standing on green and blue bumpers.
Hard going but kept shape throughout.

Alf Veedersane

Sunday 22/2/2015

DB OHPs
(60-90s rest)
20kg x 3 x 10
20kg x 2 x 8


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
110kg x 4 x 10
110kg x 12


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


Split Squats
(60-90s rest)
82.5kg x 3 x 8/8
82.5kg x 9/9


Hamstring Curls
(60-90s rest)
85kg x 4 x 15
85kg x 17



Didn't set my shoulders properly on last set of OHPs and it cost me a rep or two with it moving about and being unstable. Won't happen again.

Always reads like an easy workout but the split squats always get me.

Alf Veedersane

Tuesday 24/2/2015

Squats
110kg x 2 x 3
110kg x 9


RDLs
(90-120s rest)
92.5kg x 4 x 8


Lat Pulldowns
(90-120s rest)
100kg x 3 x 10
100kg x 11


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


DB Curls
(60-90s rest)
3 x 15 - no preacher bench or ez bar free



Really mentally zoned in on squats today. I had to - sh*t is real from here on and last week just didn't feel gresr. Got my head in it, made sure to run through the cues and get my form right. Left one in the tank. Good depth got better too. Would've been happy with 7 today because last time round I had 112.5 for 6. Bosh.

Form on RDLs is much better this time round. All skimming the legs.

ninamc

Great stuff

Alf Veedersane

Wednesday 25/2/2015

Bench
80kg x 5 - WOOF!


CGBP
75kg x 6


Incline Bench
70kg x 3


DB Rows
(90-120s rest)
36kg x 2 x 10 e/s
36kg x 14 e/s


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



Rep PR on bench. Definitely another rep there. Maybe even 2. Rep PRs for the CGBP and incline as well, as it turns out.

Short on time for the rows and skullz. Triceps said no for more reps on 4th set of skullz.

Alf Veedersane

Thursday 26/2/2015

Deadlift
140kg x 3 x 3


Front Squats
(90-120s rest)
73.5kg x 5 x 5


Block Pulls (mid shin)
(90-120s rest)
115kg x 4 x 8


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



Deads felt solid. Uneventful in the best possible way.

Didn't work hard enough to stay tight enough on the later sets. Lesson learned.

Block pulls in squat rack on red 25 and black 5 bumpers with bar on rack.

Will try do Russian twists on Saturday.

Alf Veedersane

Saturday 28/2/2015

DB OHP
(60-90s rest)
20kg x 3 x 10
20kg x 2 x 9


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
110kg x 4 x 10
110kg x 13


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


Split Squats
(60-90s rest)
85kg x 4 x 8/8



OHP felt much stronger and kept shoulders way more stable.

Couldn't seem to get my footing right in split squats and on first set my left knee had a couple of twinges despite being the back leg. Sorted that and they got better as they went on.

Ran out of time for hamstring curls. Might try do some hamstring work at home later.