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

Alf Veedersane

Tuesday 3/3/2015

Week 9

Squats
115kg x 2 x 3
115kg x 7


RDLs
(90-120s rest)
100kg x 5 x 5


Lat Pulldowns
(90-120s rest)
100kg x 3 x 10
100kg x 12


Face Pulls
(60-90s rest)
3 x 12 - really slowed the reps and got a good scap retraction going


Preacher Curls
(60-90s rest)
31kg x 2 x 15
31kg x 16



Happy with depth on squats. Last was deepest rep of all. Happy with strength too. Pretty sure it's a rep PR.

All felt solid anyway.

Alf Veedersane

Wednesday 4/3/2015

Bench
82.5kg x 3


CGBP
77.5kg x 4


Incline Bench
72.5kg x 1


DB Rows
(90-120s rest)
36kg x 5 x 10 e/s


Skullz
(90-120s rest)
32.5kg x 5 x 10



1st two reps on bench were a touch off line so 4th didn't happen. Bit annoyed about that. CGBP was solid enough.

Thought about a 2nd rep on incline but knew there wasn't a full rep there...but it's the heaviest I've ever inclined so ok with that.

conzy

How close is your close grip out of interest

Alf Veedersane

conzy wrote: »

How close is your close grip out of interest

It used always be two fingers in on the smooth part but after too long I realised it was a bit too close. I have them all just on the knurling now and it feels just about right. It feels just about right. Might move a finger's width out but that would be the max change.

Edit: trying to keep grip right over shoulders. Narrower grip was brushing off me too much.

Alf Veedersane

Thursday 5/3/2015

Deadlift
155kg x 3 x 2


GHRs
(90-120s rest)
BW x 21, 21, 18


Russian Twists
(60-90s rest)
25kg x 2 x 20/20
25kg x 28/28

*waiting*

*some more waiting*

Front Squats
(90-120s rest)
73.5kg x 4 x 5
73.5kg x


Block Pulls (just below knee)
(90-120s rest)
122.5kg x 5



2nd reps on 1st two sets of DLs were sloppy. Last set ok.

Good solid core on front squats.

No time to do the block pulls at all...but squeezed in 1 of the 5 sets.

The squat racks seemed to have been renamed the diddly-squat racks. More chats than squats

Alf Veedersane

Sunday 8/3/2015

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


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
110kg x 4 x 10
110kg x 14


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


Split Squats
(60-90s rest)
85kg x 3 x 8/8
85kg x 9/9


Block Pulls
(90s rest)
120kg x 5 x 5



Did block pulls instead of hamstring curls since I didn't get to do them on Thursday. Dropped 2.5kg off cos after split squats.

Felt I wasn't engaging abs on 1st set so made a conscious effort to for the rest of the sets. As it turns out, I don't think I've ever really been engaging them properly for pulls. Felt ridiculously solid.

So while it was an ok session for the most part, learning that lesson meant it ended on a high

Alf Veedersane

Tuesday 10/3/2015

Week 10

Squats
120kg x 2 x 3
120kg x 4


RDLs
(90-120s rest)
105kg x 5 x 5


Preacher Curls
(60-90s rest)
31kg x 2 x 15
31kg x 18


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


Lat Pulldowns
(90-120s rest)
102.5kg x 4 x 10



1st set on squats didn't feel great. Had tightened belt too tight and felt like I couldn't brace properly.

I needed to remind myself to stay a bit more upright and to get prison-proof.

Was some basic errors made setting up at the very start though. Just wasn't fully tuned in. Will put that right next week.

Could really feel the glutes work on RDLs.

prison-proof
lol

Alf Veedersane

Wednesday 11/3/2015

Bench
83.5kg x 3


CGBP
78.5kg x 4


Incline Bench
73.5kg x 1


Skullz
(90-120s rest)
32.5kg x 4 x 10
32.5kg x 12


Cable Overhead Tricep Extensions
(45s rest)
4 x 15



Went with fractionals because 2 more weeks after this and didn't want to end up testing by default so said I'd edge up weight and hit reps.

Might have had another rep on bench but wasn't fully sure I'd be able to lock it out.
The bench and CGBP felt better and stronger than last week anyway. Incline had a messy bar path. Sloppy.

No time for rows so went with tricep extensions. Two sets with rope, two with straight bar.

Alf Veedersane

Thursday 12/3/2015

Deadlift
170kg x 2


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


Block Pulls (2" below knee)
(90-120s rest)
122.5kg x 5 x 5


GHRs
(90-120s rest)
BW x 22, 22, 17



Mentally, I just couldn't get into a groove on DLs even at 70. Sloppy reps at 170 and I reckoned going for a 2nd double might do more harm than good so called it. Whatever the reason, I can't afford to be like that again.

Front squats felt mostly good. Block pulls felt grand. Last few were a battle to stay in shape for.

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.