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I don't know what I'm doing but I know what I've done
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Thursday 21/5/2015
A) Good Morning (3010)
(60s rest)
45kg x 5 x 10
Hamstring Curls (2020)
(90s rest)
72.5kg x 4 x 12
C) Decline Sit Ups
(<90s rest)
+17.5kg x 4 x 12
D) Deadlift
166kg x 4 x 3
E) RDLs
92.5kg x 5 x 8
A-C before work (grand). D, E after work
The 4x3 DLs don't read like much volume but it's easily the most volume I've ever done at 85%. ( Possible fart PR on 1st rep of 2nd set too.)
1st two sets were fine. 3rd was a bit sloppy - didn't get behind the bar enough.
Prioritised DLs and gave 4-5 mins rest between sets. If didn't get all RDLs done in time, so be it. Made all the difference I think.
Happy enough with today's effort.0 -
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Truffle Pig wrote: »Good man Alf!!
Just saw your 8 mile time, fair fcuks ya bollox!
If I ran 8 miles in 35 and a half mins, I'd have a few running medals
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Alf Veedersane wrote: »If I ran 8 miles in 35 and a half mins, I'd have a few running medals
Ah jaysis! Kilometres!!!! 0 -
Sunday 24/5/2015
A) Squats
97.5kg x 3 x 8
97.5kg x 11 Pause Squats (22X0)
77.5kg x 5 x 8
C) Front Squat (2010)
65kg x 5 x 8
D1) Split Squats (3010)
65kg x 2 x 6/6
D2) Tempo Squat (4010)
55kg x 2 x 12
D3) Reverse Lunge
45kg x 2 x 25/25
Probably had another rep or two at squats. Pins and needles in left hand again. Must be the way the bar is on my back.
Felt solid through the whole workout.
Was a bit shy on time for last round of D's but hip flexor was at me a bit anyway so thought it wiser to call it. Was well able for the last round at least. Felt pretty tired but strong enough0 -
Tuesday 26/5/2015
Week 3
A) Bench
72.5kg x 3 x 6
72.5kg x 8 CGBP (2010)
60kg x 5 x 8
C) DB Incline Bench (2010)
20kgs x 5 x 8
D1) DB Bent Over Row (3010)
35kg x 3 x 6
D2) Lat Pulldown (4010)
67.5kg x 3 x 12
D3) DB Reverse Flys
4kg x 3 x 25
Widened to middle fingers on rings for 2nd set. No likey. Set felt awful. Wasn't sure if a full 9th rep was there on last set but would have been very, very close if not. Last set was best set though. But 8 equals a rep PR done fresh so I'll take that.
Didn't get bench I'd usually use so stayed where I was and did CGBP after benching. No incline bench so went with DBs.
The D's really do wipe you out. The super slow negative buuuuuurns.
Went in feeling like it might be a 1-in-5 but happy enough with that.0 -
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Thursday 28/5/2015
A) Good Morning (3010)
(60s rest)
47.5kg x 5 x 10 Hamstring Curls (2020)
(<75s rest)
75kg x 4 x 12
C1) Decline Sit Ups
+18kg x 4 x 12
C2) DB Flys
10kg x 4 x 15
D) Deadlift
176kg x 4 x 3
E) Yesterdays DLs (80%)
156kg x 3 x 2
A-C before work (grand). Got in yesterday's DB flys too. Thought it'd take longer so kept rests short and got it done in 30 mins. Pretty happy with that after a long evening yesterday and a wretched night's sleep.
1st set of DLs was poor. 2nd was a touch better but that's not saying much. 3rd a little better again but last rep was sh*t and a battle to lockout. Last set much the same but 1st rep was too loose this time.
I'd probably be more disappointed if the last 24 hours was as bad preparation to do 4x3 at 90% as you'll get. I think I might have done a triple at near 90% before but this was uncharted territory.
Last minute I decided to do (some of) yesterday's DLs instead of RDLs. Just to try work on form but didn't get to do all 4.
Chalked it down and move on.0 -
Sunday 31/5/2015
A) Squats
105kg x 3 x 6
105kg x 10 Pause Squats (22X0)
80kg x 5 x 8
C) Front Squat (2010)
67.5kg x 5 x 8
D1) Split Squats
67.5kg x 3 x 6/6
D2) Tempo Squat (4010)
57.5kg x 3 x 12
Week 3 done. Pretty happy with the squat. Depth was fine and happy with getting 10 reps.
Felt strong the whole way through. Used find the front squats harder even when I'd less leg work done before so things definitely moving in the right direction.
Time against me so was gonna be 2 rounds of D's but was feeling hip flexor a little on rev lunges so dropped them to be on safe side and did 3 rounds of D1 and D2.
After the first week, you're braced for the Apocalegs so you're ready for or the battle and it's less horrible. Maybe even...enjoyable. Maybe more so after the fact.0 -
Alf Veedersane wrote: »Sunday 31/5/2015
A) Squats
105kg x 3 x 6
105kg x 10 Pause Squats (22X0)
80kg x 5 x 8
C) Front Squat (2010)
67.5kg x 5 x 8
D1) Split Squats
67.5kg x 3 x 6/6
D2) Tempo Squat (4010)
57.5kg x 3 x 12
That's more squatting in one day than I do in a month :eek:0 -
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Alf Veedersane wrote: »Blame Hanley's 6-week strength programme
1st week of it was a shock to the system because all the squatting.
You become mentally prepared for it but it's never not gruelling.
Stop the lights I'm doing the same but just back squat followed by front squat (plus leg press, leg extensions and hamstring curls). Towards the end of the front squats I'm doing some huffing and puffing.0 -
Tuesday 2/6/2015
Week 4
A) Bench
77.5kg x 3 x 5
77.5kg x 6 Paused Bench (2s pause)
62.5kg x 2 x 8
60kg x 3 x 8
C1) Chin Ups (3010)
BW x 3 x 6
C2) Bent Over Rows (4010)
60kg x 3 x 12
C3) Front Plate Raise
10kg x 3 x 25
C) Close Grip Incline Bench (2010)
45kg x 8
40kg x 8
42.5kg x 3 x 8
Rep max at 77.5kg was 6 starting out today so happy to get that after 3x5. Reckon a 7th rep might have been there but left it in the tank. If it wasn't there, it'd have been close enough. Felt solid.
Started too high in paused benching and my triceps died a fiery death. Missed last rep of last 2 sets.
Dropped weight right off on close grip Incline. I hadn't done them before and it was at the end after all the front raising etc. (because no incline bench free to do them after paused bench)
Triceps pronounced dead at the scene. R.I.P.0 -
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Thursday 4/6/2015
A) Rack Pull - mid shin (3010)
110kg x 8
115kg x 2 x 8
120kg x 2 x 8 Seated Hamstring Curls (2020)
(<75s rest)
75kg x 4 x 12
C1) Decline Sit Ups
+18kg x 4 x 12
D) Deadlift
185kg x 2 x 2
185kg x 2 x 1
E) Deficit Deads (2")
120kg x 4 x 6
A-C before work. D, E after.
Eased into rack pulls cos was a bit late getting in and 15 mins from bed to bar. Plan had been 120kg x 5 x 8 but what went down was okay.
I've pulled 185kg+ 4 times in my life and all for singles so four doubles of 185 was daunting. And it mindfu*ked me. Overthinking everything and didn't commit myself to the set up and lost position even before the pull. Every time. Last was best of a bad lot because I'd written off the DLs at that stage.
All my best DLs happen when I let them. Annoyed with myself.
Should've been 1 more set of deficits but time.0 -
Sunday 7/6/2015
A) Squats
111kg x 3 x 5
111kg x 8 1.5 Squats
77.5kg x 5 x 8
C) Squats (2010)
65kg x 3 x 15
D1) Reverse Lunge
70kg x 2 x 6/6
D2) Split Squat (4010)
60kg x 2 x 12
D3) Tempo Squat (4010)
40kg x 2 x 25
3rd set of squats was all over the place. Allowed myself to be distracted by the lad passing by the rack swinging his belt around and hitting my leg mid-squat. Last set was the best - kept a lot tighter than I usually do. Left a rep in the tank. Happy enough.
Never did 1.5 squats before. BRUTAL. Technique was a bit sketchy on 1st set but improved as I went on.
Got delayed on the one day I might finally have completed all 3 rounds of D's that are programmed. But at least U left the gym feeling I'd put in some hard work0 -
Thursday 11/6/2015
Tuesday should have been Week 5 Day 1 but was pretty sick from Sunday night, lost a couple of kilos in a couple of days and only had my first full meal yesterday. Not at 100% today but I just enjoy being in the gym so wandered in for a while to just do some mobility and some lighter versions of the programmed benching day.
A) Paused Bench (2s pause)
70kg x 5 x 5 Bench
60kg x 4 x 8
C) Close Grip Incline Bench (2010)
45kg x 4 x 8
D1) Chin Ups (3010)
BW x 3 x 6
D2) Bent Over Rows (4010)
60kg x 3 x 12
D3) Front Plate Raise
10kg x 3 x 25
D4) EZ Bar Curls
25kg x 3 x 15
Dropped weight and cut number of sets by one on B and C. Really felt like I'd recovered more than I had but they felt heavy.
Had it in my head I'd go in tomorrow but that'd be full retard. Will just do some mobility work tomorrow and Saturday and then kick off week 5 on Sunday, all being well, with ALL THE SQUATS.0 -
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Sunday 14/6/2015
W5D1
A) Squats (90%)
117.5kg x 3 x 3
117.5kg x 6 1.5 Squats
80kg x 5 x 8
C) Squats (55%)
72.5kg x 3 x 15
D1) Reverse Lunge
72.5kg x 2 x 6/6
D2) Split Squat (3010)
62.5kg x 2 x 12
D3) Tempo Squat (3010)
42.5kg x 2 x 25
2nd squat set was a sloppy mess. 3rd better but didn't expect 6 on last set. After first 2 reps of last set it clicked and reps felt easier and went deeper. Set up was better and kept shape a bit better.
1.5s were a bit better but only 2nd time ever doing them so needs work to stop me getting looser than I should in the middle part but they were fine. Tough though.0 -
Tuesday 16/6/2015
W5D2
A) Bench (90%)
81kg x 3 x 3
81kg x 3 Paused Bench (2s pause)
67.5kg x 5 x 6
C) Close Grip Incline Bench
50kg x 5 x 8
D1) Chin Up (3010)
Bw x 3 x 6
D2) Bent Over Rows
62.5kg x 3 x 12
D3) Front Plate Raise
10kg x 3 x 25
Took too long to decide to go for 4th rep on last bench set that I lost the chance. Ok overall.
TnG'd last rep on each of last 2 sets of CGBP. Was not looking forward to incline at that point...but they didn't feel as bad as I expected.
Not really sure how I feel about the numbers overall...0 -
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Sunday 21/6/2015
After a night with little sleep, I considered not doing this session but I'd have to put it off until next weekend to give it enough time so gave it a shot...
W5D4
A) Deadlift
195kg x 2 x F
185kg x 1 Deficit Deads (2")
130kg x 5 x 6
C) Seated Hamstring Curls (2020)
75kg x 4 x 12
D) Decline Sit Ups
+18kg x 4 x 12
Supposed to be 195 for 5 singles. Two fails in, I knew today wasn't gonna be the day for it. Had nothing to lock out the 2nd attempt so dropped to 185 but had fu*k all in the tank for more than a solitary single.
Probably should have just gone home but I was pi**ed off and too stubborn.
Dropped rack pulls because I started feeling a bit light headed. Probably a good thing I skipped 'em.
Disappointed but I can't say it was unexpected today went down like that.0 -
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Tuesday 23/6/2015
W6D1
A) Bench (95%)
86kg x 2 x 2
86kg x 3 Paused Bench (2s pause - @85%)
77.5kg x 3 x 3
C) Close Grip Incline Bench
52.5kg x 5 x 8
D1) Chin Up (3010)
+2.5kg x 3 x 6
D2) Bent Over Rows
62.5kg x 3 x 12
D3) Front Plate Raise
10kg x 3 x 25
First 2 bench sets were fine but I thought 2 reps on 3rd set would be my limit. Except it was the best set. In hindsight I should have gone for a 4th rep - if I'd missed it, I don't think it would've been by much. 3rd rep certainly wasn't a grind anyway. Maybe having a good spotter helped, mentally, but form was solid anyway.
Kept up the solid form on CGBP and haven't paused at that weight before so happy with how good it felt.
Incline just felt good cos less volume before it than there has been the last few weeks. And cos it's light.
Pretty happy after that. Not sure what will go up when I test bench but it just feels like form has been improving, slowly but surely, the last few months so if I can concentrate on getting the form right, I might improve the PR. We'll see.0
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