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

Alf Veedersane

Thursday 25/6/2015

W6D2

A1) Pause Squat (2s pause @ ~75%)
100kg x 4 x 5

A2) Reverse Flys
5kg x 4 x 15

B1) BB Row
62.5kg x 4 x 10

B2) Reverse Lunge
70kg x 4 x 8/8


C1) Deadlift (~90%)
177.5kg x 1
170kg x 3 x 1

C2) DB Bench Press (3020)
22.5kg x 4 x 10



A's and B's before work, C's after.

Fine in the morning but I was tired so was a bit more tired than normally would be. Found myself rushing the DLs which were sloppy. Had to redo 140 cos it was all kinds of ropey. Then 160 flew up. 177.5 just felt awkward so dropped back to 170, cleared my head and started to move it a bit better. Work to be done.

Alf Veedersane

Friday 26/6/2015

W6D3

A) Rack Pulls
120kg x 8
125kg x 3 x 8
130kg x 8


Seated Hamstring Curls (2020)
75kg x 4 x 12


C) Decline Sit Ups
+20kg x 4 x 12


D) Deficit Deads (2")
140kg x 3
150kg x 3
160kg x 3



A-C before work. D after.

Nothing to write home about. I don't know if I'm just tired or what but I feel like a few days off is on the cards. After squatting on Sunday. A bit more sleep and less 'stress' over the next few days will hopefully make a world of difference.

That said, the deficit deads felt a bit better than most normal DLs have lately. A couple were sloppy but once I started keeping chest higher at set up, they felt tidier. It's such a basic thing but had forgotten to remind myself to do it this last while.

Threw in some hammer curls at the end because sun.

Alf Veedersane

Sunday 28/6/2015

W6D4

A) Squats (95%)
123.5kg x 2 x 2
123.5kg x 4


1.5 Squats
97.5kg x 5 x 5


C) Squats (~60%)
80kg x 3 x 10


D1) Single-leg Incline Leg Press
70kg x 8/8
80kg x 2 x 8/8

D2) Leg Extensions
Pin 15 x 12
Pin 16 x 12
Pin 17 x 12

D3) Incline Leg Press
120kg x 25
140kg x 25



Squats felt only ok. But were improving as I went on. Sweet Jesus...1.5 squats are not pleasant.

I never get pains in my shoulders squatting but I noticed a niggle in my left shoulder during 1.5s. Wasn't bad or anything but unracking for reverse lunges (D1) it felt pretty bad to the point where it was affecting my grip so I stopped and changed the D's to machine-based exercises. After thinking about just calling it.
Normally, I'd hope to bench on Tuesday and this week it'd be testing. But I might try to recharge the batteries this week and go next week. I'll see how I feel.

coffee_cake

what's a 1.5 squat

Alf Veedersane

bluewolf wrote: »

what's a 1.5 squat

Squat to below parallel, up halfway, back down again and fully up. That's one rep.

Alf Veedersane

Tuesday 30/6/2015

Bit of a dose on me and feeling a bit tired. The fatigue is more lack of recovery/sleep than training so anything done this week will be light.

Today was just a lot of lacrosse ballin' round my shoulders and then onto my hips, down to my knees and up to lower back.

Body will be the better for it.

Alf Veedersane

Thursday 2/7/2015

Bench
70kg x 5
75kg x 5
80kg x 5


Paused Bench (2s pause)
60kg x 5 x 5


Chin Ups
4 x 7


Machine Rows (horiz. grip)
4 x 15


DB Incline Bench
25kg x 5 x 5



On the back of some more sleep, I'm feeling on the mend so got back at it. Decided on a light session so kept volume down and didn't go too high with intensity but high enough for it not to be pointless.

The 5 reps at 80 equalled a PR, which I didn't intend but there were at least 2 more reps there so it actually felt handy.

That was really enjoyable. Being tired had been starting to suck the enjoyment out of going to the gym. Few days off and raring to go again.

Win!

Alf Veedersane

So no training done in a week.

Was supposed to be catching the train to Squat Town last Sunday but ended up in am ambulance to A&E (though not as the injured party).

This was supposed to be a week of testing. I'll get around to that over the next few days but not expecting anything.

The only positive - apart from everyone else being alright - is my eating has been spot on and I haven't freaked out about not training. Not a big thing for most people but a gentle reminder to myself of coming a long way.

As for training, I won't set PRs this week but that doesn't change the bigger picture. I'll get stuck back into it ASAP.

Alf Veedersane

Friday 10/7/2015

Had no intention of benching but all the squat racks gone so said I'd see how it went.

Bench
Bar x 2 x 10
40kg x 8
50kg x 5
62.5kg x 3
72.5kg x 2.
82.5kg x 1
87.5kg x 1
92.5kg x 2 x F


Right shoulder had been at me all day so hadn't intended benching but it felt ok when I started.

Lost just enough tightness to lose bar path on first miss at 92.5kg. Second one, I think I just didn't bring the bar out far enough.

But, I know how the 87.5 went, I'd have got 90. But I wanted more.

All things considered, I'm ok with that today.

Alf Veedersane

Saturday 11/7/2015

Squat
Bar x 2 x 10
40kg x 8
60kg x 5
90kg x 3
105kg x 2
115kg x 1
125kg x F
125kg x 1
130kg x 1


Front Squat
50kg x 5
65kg x 5
75kg x 3
85kg x 1
95kg x 1
100kg x nope



Gave up too easily on miss at 125kg. The low expectations coming in played against me. Thought about calling it while I was ahead but said missing 130 was the worst that could happen so was worth a try.

I think 132.5kg might just have been achievable today if I'd gone for it instead of 130. That would have equalled my PR. I don't know what I expected but I just hope things hadn't fallen apart completely. So I'll take that and move on.

The front squat was a last minute decision. 97.5 was about my limit today. 100 just wasn't happening.

coffee_cake

that is good stuff

Alf Veedersane

All things being equal, I'd be disappointed with that. But this last week has been awful preparation so in that context, I'm okay with it.

Just gotta get back at it, get better, get stronger and move on.

ninamc

Your front squat has come on fantastically in my absence...

Alf Veedersane

ninamc wrote: »

Your front squat has come on fantastically in my absence...

Haha, I don't think so. Probably a year since I PR'd at 100.

But I don't hate it anymore

ninamc

Didn't know you had hit up to 100 previously. Before I slid off to the land of eternal vomiting in April/ May I think I remember you were doing around 60/65 for reps. Howandever, all your numbers are looking good

Alf Veedersane

ninamc wrote: »

Didn't know you had hit up to 100 previously. Before I slid off to the land of eternal vomiting in April/ May I think I remember you were doing around 60/65 for reps. Howandever, all your numbers are looking good

Oh yeah, I haven't gone for a 1RM since then. 60s would be 5 sets of 8 which was tough

Alf Veedersane

Sunday 14/7/2015

C2 Intervals
30s row, 45s rest
15 rounds
(Not allowed drop below 150m)


OH Squat
30kg x 10
40kg x 5
50kg x 3
55kg x 2
50kg x 6


BB OHP
40kg x 5
50kg x 5
55kg x 1
50kg x 3 x 3


Reverse Flys
5kg x 5 x 15


Lateral Raises
8kg x 5 x 12



More OH pressing was weak as piss. Looking at my log, it's 8+ weeks since I've done any regular OH pressing so I'll address that.

Still just bringing the gear with me every day and taking the chances to train as they come so will go back to program that worked well for me, with a few small tweaks.

On the plus side, the C2 intervals felt good but I guess they should with 45s rests but it's a while since I did them so wasn't sure how it'd fare.

Alf Veedersane

Tuesday 14/7/2015

A) Squat
(~120s rest)
80kg x 5 X 15


RDLs
(90-120s rest)
80kg x 5 x 12


C) Lat Pulldown
(90-120s rest)
80kg x 15
85kg x 4 x 15


D1) Face Pulls
4 x 15

D2) BB Curls
25kg x 4 x 12



Sweaty and pumpy.

12-rep sets on lat pulldown next time I get to do this workout cos needed more than 2 mins rest before last 2 sets.

I'll see where I have time to slot in back extensions.

Alf Veedersane

Wednesday 15/7/2015

A1) DB OHP
(60-90s rest)
15kg x 5 x 15

A2) Seated Hamstring Curls
(60-90s rest)
72.5kg x 5 x 15


B1) Split Squats
(90s rest)
65kg x 4 x 12 e/s

B2) Lateral Raises
8kg x 3 x 12
8kg x 16

C1) Wide Grip Plate-Loaded Seated Rows
100kg x 5 x 15

C2) DB Flys
10kg x 5 x 15



Was up early and had gear ready so got A's and B's done before work. C's after.

OHPs definitely felt harder than they used to insofar as the last set was a killer. Plan to rectify that.

Unexpected pump from the flys.

Ideally I wouldn't be doing this today but it seems like it might be the only chance to get it done.

Alf Veedersane

Thursday 16/7/2015

A) Bench
57.5kg x 5 x 12


CGBP
52.5kg x 4 x 10


C1) DB Rows
25kg x 2 x 15 e/s
27.5kg x 3 x 12 e/s

C2) Skullcrushers
25kg x 5 x 15


D) DB Incline Bench
(60-90s rest)
20kg x 8
17.5kg x 3 x 10



Kept rests to 2 - 2.5 min range for most part.
Didn't fancy CGBPs when I was done the benching. Triceps feeling it. But made it through unscathed.

Kept weights low cos sussing out how the volume felt. Rows felt easy so did few extra reps before upping weight to do the 12-rep sets I'd planned.

By time I got to DB Inclines the triceps were ashes. Dropped to 17.5s to churn out the reps.

"Ohh, it's the deep burn. Oh, it's so deep. Oh, I can barely lift my arms cos I did so many. I don't know if you heard me counting. I did over a thousand."

Alf Veedersane

Sunday 19/7/2015

A) Deadlifts
120kg x 4 x 8


Front Squat
60kg x 5 x 10


C1) Good Mornings
42.5kg x 5 x 12

C2) Planks (push-up position)
5 x 60s


D) GHRs
(90-120s rest)
3 x 20

E1) Back Extensions
(60-90s rest)
+10kg x 5 x 15

E2) Russian Twists
(60-90s rest)
+25kg x 5 x 20/20



Kept rests at 2-2.5 mins for A and B. Deadlifts took more out of me than I'd expected. Quads really feeling it 2 sets into front squats but last 3 sets felt strong.

GHRs....sweet Jebus.

Had C2 intervals at the end as a possibility going. Nope.

Alf Veedersane

Tuesday 21/7/2015

A) Squat
(~120s rest)
85kg x 4 X 12
85kg x 15


RDLs
(90-120s rest)
82.5kg x 5 x 12


C) Lat Pulldown
(90-120s rest)
82.5kg x 3 x 12
82.5kg x 15


D1) Face Pulls
4 x 12

D2) BB Curls
25kg x 4 x 13 - alternated narrow and wide grip



There were a lot of DOMS yesterday. Hamstrings, in particular, were so sad. Worse again today but got done what I wanted to get done and everything actually felt pretty strong.

Keeping main lifts at 60-70% and higher reps for another week or two. A lot of DOMS this past week.

Got in to train as hoped 5 sessions in a row. Win!

Señor Fancy Pants

Great job man!

https://s-media-cache-ak0.pinimg.com/736x/25/63/55/256355e90e69e11690c17da846f657ee.jpg

Alf Veedersane

Señor Fancy Pants wrote: »

Great job man!

https://s-media-cache-ak0.pinimg.com/736x/25/63/55/256355e90e69e11690c17da846f657ee.jpg

I try to keep my activities as limited as possible and ideally would just be eating and reclining

coffee_cake

ahah I'm stealing that pic

Alf Veedersane

Wednesday 22/7/2015

A1) DB OHP
(60-90s rest)
15kg x 5 x 15

A2) Seated Hamstring Curls
(60-90s rest)
72.5kg x 5 x 15


B1) Plank (pushup position)
5 x 60s

B1) Back Extensions
+15kg x 5 x 15


C1) Wide Grip Plate-Loaded Seated Rows
102.5kg x 5 x 12

C2) Lateral Raises
8kg x 4 x 12
8kg x 16



A's and B's done before work. C's after.

Bit of swapping - moved split squats and DB flys to spread out leg and chest exercises a bit better rather than being too clustered by being within 24 hours of main chest and leg exercises.

OHP felt a bit stronger than last week. Hamstring curl should have been 75 today but misread it.

Tidy day's work.

Alf Veedersane

Thursday 23/7/2015

A) Bench
60kg x 4 x 10
60kg x 11


CGBP
55kg x 4 x 10


C) Split Squats
65kg x 4 x 12/12


D1) DB Rows
28kg x 5 x 12 e/s

D2) Skullcrushers
27.5kg x 5 x 12


E) DB Incline Bench
20kg x 8
18kg x 9



Bench felt stronger than last week. CGBP too. Had moved split squats to today - cost me 2 sets of DB Incline benching at the end though cos time.

My triceps are about to burst.

Alf Veedersane

Sunday 26/7/2015

A) Deadlifts
125kg x 4 x 8


Front Squat
62.5kg x 5 x 10


C1) Good Mornings
45kg x 5 x 12

C2) Reverse Flys
5kg x 5 x 15


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

E1) Russian Twists
+25kg x 4 x 20/20
+25kg x 21/21

E2) DB Flys
10kg x 5 x 15



Deadlifts were better the further I got into them. Happy enough with front squats for the most part. Couple of sloppy ones where I switched off and lost tightness but other than that, solid.

GMs felt pretty good. 1st set of GHRs felt awful. Thought my hamstrings would explode. Engaged glutes more in other sets and still tough but better.

Sweatfest.

Alf Veedersane

Tuesday 28/7/2015

A) Squat
(~120s rest)
87.5kg x 4 X 12
87.5kg x 15


RDLs
(90-120s rest)
85kg x 5 x 12


C) Lat Pulldown
(<90s rest)
85kg x 3 x 12
85kg x 15


D1) Face Pulls
4 x 12

D2) BB Curls
25kg x 4 x 14 - alternated narrow and wide grip



Should be more switched on during squats. At least last set was best.

Felt strong...which felt new. But that's probably just being more accustomed to the higher volume than I was the last few weeks.

Alf Veedersane

Wednesday 29/7/2015

A1) DB OHP
(60-90s rest)
15kg x 4 x 15
15kg x 16

A2) Seated Hamstring Curls
(60-90s rest)
75kg x 4 x 15
75kg x 18


B1) Plank (pushup position)
5 x 60s

B1) Back Extensions
+17.5kg x 5 x 15


C1) Wide Grip Plate-Loaded Seated Rows
105kg x 5 x 15

C2) Lateral Raises
9kg x 5 x 12


D) C2 Intervals
10 rounds: 30s row, 30s rest.
Not dropping below 150m.



A's and B's done before work. C's and D after.

Woke up with achey shoulder from lying on it so expected OHPs to feel sh*tty but got through em, 1 rep more than last week. Just.

C2 intervals hadn't originally been intended. Wasn't looking forward to going back to 30s row/30s. That felt pretty tough. Haven't done 30/30 intervals in quite a while. Sheeeeeeit.