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

Señor Fancy Pants

I must go back a few pages and have a proper read. How do you think the programme went for you?

Did you hit all your targets? Is it one you have done before?

Alf Veedersane

I did it last Autumn. COH put it together for me and I hit PRs pretty much everywhere. Then I injured my back and didn't do much involving lower body or posterior chain for nearly three months so just did it a few again to try regain some strength. And pretty much back where I was. Plus a squat PR.

Señor Fancy Pants

Alf Veedersane wrote: »

I did it last Autumn. COH put it together for me and I hit PRs pretty much everywhere. Then I injured my back and didn't do much involving lower body or posterior chain for nearly three months so just did it a few again to try regain some strength. And pretty much back where I was. Plus a squat PR.

Nice! That's solid work! COH must be a bucket full of knowledge if you are blasting out PB's. Well, you obviously put a fcuk tonne of hard work into it too like.

What's next for ya?

Alf Veedersane

Truffle Pig wrote: »

Nice! That's solid work! COH must be a bucket full of knowledge if you are blasting out PB's. Well, you obviously put a fcuk tonne of hard work into it too like.

What's next for ya?

Get more strongerer.

But toying with the idea of a few runs at some stage too.

Alf Veedersane

Sunday 12/4/2015

DB OHP
(60-90s rest)
15kg x 4 x 15
15kg x 16


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
100kg x 4 x 15
100kg x 16


Lateral Raises
(60-90s rest)
10kg x 4 x 15
10kg x 16


Split Squats
(90-120s rest)
75kg x 3 x 12/12
75kg x 14/14



Oh great. Glute DOMS from split squats have decided to start early rather than faff about.

Enjoyable session. Sweaty but enjoyable.

Alf Veedersane

Tuesday 21/4/2015

Squats
80kg x 8
90kg x 8
100kg x 2 x 2
105kg x 2 x 2
110kg x 2 x 2
105kg x 2 x 2


RDLs
(90-120s rest)
92.5kg x 5 x 8


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


Face Pulls
(60s rest)
4 x 12


Seated DB Hammer Curls
(60s rest)
10kg x 3 x 12
10kg x 13



Kept work to doubles while I tried working on form with a bit more weight. Felt strong, good depth. Decided going for higher singles could wait and I'd stick with planned doubles topping out at 110. Few sloppy reps but I knew why so gotta keep working on a couple of things.

RDLs felt solid.

Not a fan of pull ups from bars with rubber covering.

Concentrated on not involving lower back in face pulls. Something I found myself doing especially if I pushed up weight. Really felt it work upper back more today.

Some fu*ker went crop-dusting along by the racks just as I filled my lungs for squatting 110. He coulda been a weapon in WW1

Alf Veedersane

Wednesday 22/4/2015

Bench
67.5kg x 4 x 8


CGBP
60kg x 4 x 8


DB Rows
(60s rest)
30kg x 4 x 15


DB Incline Bench
(<60s rest)
20kg x 3 x 10



Switched to thicker bar for last bench set. Felt way better.
CG felt solid too.

Kept rests to about 2 minutes for pressing.

More reps on rows and shortened rest because it speeds things up and I'd less time today.

Alf Veedersane

Thursday 23/4/2015

Front Squats
(90s rest)
60kg x 5 x 8


Deficit Deadlift (2.5" deficit)
130kg x 6 x 4


GHRs
(90-120s rest)
21, 20, 22


Planks
5 rounds
45s on, 45s rest


Good Mornings
(<60s rest)
50kg x 5 x 8



Kept DL rests to 2.00 - 2.15. Really noticed extra bit of deficit in ROM. My shins won't thank me for them. Form felt sound for the most part.

Not sure if I'll involve good mornings in next training cycle. Might be better off doing RDLs and adding back extensions somewhere. Not exact replicas of what GM does but I find its easy to shortchange yourself without realising it.

Enjoyed the rarity of having more time to workout. Really enjoyed it.

Alf Veedersane

Saturday 25/4/2015

So having signed up to do an 8km run in 3 weeks time, I decided to get a run in today just to get some running in the legs. Haven't run since the DCT last August so decided having one run under my belt would be a good idea so I could work out the right speed to go at for the distance and how it felt.

8km in 33.22 (treadmill)

Went out too fast too soon especially given the lack of running. Lower back started to feel tight a little past 5k. Considered calling it but dropped back from 15.0 km/h to 14.0 km/h for half a k and then picked up again for last 1200m.

Under no illusion I'll do that on the roads on the day but 40 minutes should be fine.

coffee_cake

Alf Veedersane wrote: »

8km in 33.22 (treadmill)
.

wat

Alf Veedersane

bluewolf wrote: »

wat

I suspect the treadmill needs to be recalibrated

Señor Fancy Pants

Good fcuking man Alf!

That's great going. There's obviously a difference between the treadmill and outside but Im sure a sub 40 will be yours. Fair play.

Hope the back holds out ok for the day!

Alf Veedersane

If I'd had even a couple more sessions I'd be more confident and looking at <38. I still am but I know I shouldn't be thinking of that with no training of any description for it.

Alf Veedersane

Sunday 26/4/2015

DB OHP
(60-90s rest)
16kg x 4 x 15
16kg x 16


Wide-Grip Plate-loaded Seated Rows
(60-90s rest)
102.5kg x 5 x 15


Split Squats
(60-90s rest)
70kg x 4 x 8/8


Hamstring Curls
(<60s rest)
75kg x 4 x 15


Lateral Raises
(60-90s rest)
9kg x 4 x 15
9kg x 20


Side Planks
4 rounds
45s e/s, 45s rest



Dropped weight on split squats so wouldn't be pushing too hard but not easy either. Didn't think a week of glute DOMS ahead of deadlift test would be helpful.

Felt left hamstring tighten at end of 4th set so called it there.

No 10s for lateral raises hence 9s.

Nothing exciting but it felt strong. Except for my calves. They're f*cked after yesterday.

Alf Veedersane

Tuesday 27/4/2015

Squats
80kg x 8
100kg x 5 x 5 (~2 min rests)


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


Neutral Grip Pull Ups
(120s rest)
+5kg x 8, 8, 8, 7, 6


Face Pulls
(60s rest)
4 x 12


DB Hammer Curls
(75s rest)
10kg x 3 x 12
10kg x 15



Just as well I'd nothing heavy planned today because still trying to shake off a dose.

Mixes up low and high bar. First top set of squats was sloppy - didn't work hard enough to stay upright and just made them ugly. 2nd set was better. Switched to low bar. Set up slowly improving but not as smooth as I'd like. Fixed the not standing up straighter towards the last sets.

Started into pull ups fully sure it would be where fatigue took its toll with a vengeance. Well surprised I got as far as I did. Win!

Señor Fancy Pants

Good man Alf, yer a bit of an animal aren't ya!

Alf Veedersane

Haha, no.

But getting that done after contracting Man-Ebola over the weekend I was delighted with today.

I didn't even catch animal by osmosis by the lads lifting big-ass weight around me

Alf Veedersane

Thursday 30/4/2015

Bench
(<120s rest)
80kg x 5 x 3


CGBP
(<120s rest)
70kg x 3 x 5


BB OHPs
40kg x 7
47.5kg x 5
40kg x 3 x 7


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


Cable Tricep Extensions
(90s rest)
3 rounds of:
15 reps with rope - no rest, just change attachment - 15 reps with straight bar



Not back at 100% yet so I'm pretty happy to hit the the triples at ~90%.

Knew I wouldn't be going heavy on OHPs after bench so just went lighter for reps.

Nothing of note there - not tired but didn't want to be tired ahead of tomorrow.

Alf Veedersane

Friday 1/5/2015

Front Squats: 3 x 6 @ 50kg
Bent Over Rows: 3 x 8 @ 50kg


Deadlift
70kg x 2 x 8
90kg x 5
110kg x 3
135kg x 2
155kg x 1
175kg x 1
185kg x 1
195kg x 1 - PR



Tbh after everything prior to the start of this training, I was happy with 185kg. Something to build on. So I said I'd have a go at 195. I entered F on my log before I tried. Part of me thought it'd be right, part of me thought I might make me more relaxed over it.

Happy out. Was 77.2kg this morning.

Not technically brilliant but I don't think it was a dogsh*t deadlift either. Maybe I'm wrong. Plenty to work on but that's half the fun.

coffee_cake

that's awesome
you'll be in the 200s soon!!

Alf Veedersane

eclectichoney

Niiiiice Alf

JJayoo

Nom nom nom deadlift gainzzzzzzzzzzzz

200kg is just around the corner

Alf Veedersane

It'll be a long corner. Ability to train is going to take a hit in the next few weeks so there's a bit of uncertainty.

But hopefully within 6 months.

Alf Veedersane

Showed herself the video.

"Oh. I thought you were going to put it over your head".

My excuse was the cabinet for my Olympic medals would just take up too much room.

New OHP target, I guess.

coffee_cake

Alf Veedersane wrote: »

Showed herself the video.

"Oh. I thought you were going to put it over your head".

My excuse was the cabinet for my Olympic medals would just take up too much room.

New OHP target, I guess.

That's what I always get too :mad:

Alf Veedersane

To be fair, it was hilarious.

Oregano_State

Fair play man, that's serious lifting.

9/10 for the DL, but 2/10 on the cinematography!

Alf Veedersane

Oregano_State wrote: »

Fair play man, that's serious lifting.

9/10 for the DL, but 2/10 on the cinematography!

The crew cried off at the last minute and the cracks across the lens didn't help.

But I'm glad the scores are that way around

Señor Fancy Pants

Great lift Alf, that's savage!

You'll hit 200 sooner than 6 months, ya beast!