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

Alf Veedersane

Monday 14/9/2015

A1) DB OHP
(90s rest)
16kg x 5 x 15
16kg x 12

A2) Seated Hamstring Curls
(90s rest)
85kg x 6 x 15


B1) Front Plate Raises
10kg x 5 x 17

B2) Back Extensions
+20kg x 4 x 16
+20kg x 18

B3) Lateral Raises
10kg x 5 x 12


C1) Barbell Rows
62.5kg x 4 x 12
62.5kg x 14

C2) Plank (pushup position)
5 x 70s



OHPs felt really strong. Surprisingly so given my triceps were somehow a little tired. All good in the 'hood.

Alf Veedersane

Thursday 17/9/2015

A) Squat
(3 mins rest)
95kg x 5 X 12
(60s rest)
95kg x 7


RDLs
97.5kg x 5 X 12


C) Lat Pulldown
(90s rest)
95kg x 5 x 12
(30s rest)
95kg x 7



Really tightened up on my breathing/bracing and squatting felt a lot better than expected - did a lot of travelling for work the last couple of days so felt sluggish going in.

Ran outta time and won't be training tomorrow so Sunday is gonna be a bit of a mish mash

Alf Veedersane

Sunday 20/9/2015

A) Bench
66kg x 5 x 10
(45s rest)
66kg x 3


Deadlifts
140kg x 6 x 6


C) DB Incline Bench
22.5kg x 5 x 10


D) Front Squat
68.5kg x 5 x 10
(30s rest)
68.5kg x 6



Didn't think today's training would happen but got in and got a bit if training done.

Bench felt stronger than it has for weeks. Felt the DLs were improved if only just a little. Need to work hard on keeping tighter but it's improving and my starting position is better

Slightly bent bar made for a few awkward-feeling front squat reps but felt mostly fine. It's feeling solid these days.

arayess

that s a nice workload on the DL

Alf Veedersane

arayess wrote: »

that s a nice workload on the DL

I started this training block aiming for volume and building from 65-75%.

For DL, 4x8 started to become too much of a grind to just get through reps in the second half of last set so changed to 6x6 to maintain volume but reduce the compromise on form. Plenty to work on but I've felt it improve a little at least

Alf Veedersane

Tuesday 22/9/2015

A1) DB OHP
(90s rest)
16kg x 5 x 15
16kg x 12
16kg x 8

A2) Seated Hamstring Curls
(90s rest)
85kg x 6 x 15
85kg x 13


B1) Front Plate Raises
10kg x 4 x 18
10kg x 20

B2) Back Extensions
+20kg x 4 x 16
+20kg x 19

B3) Lateral Raises
10kg x 4 x 12
10kg x 14


C1) Barbell Rows
62.5kg x 4 x 13
62.5kg x 15

C2) Plank (pushup position)
5 x 75s



This week was going to be all over the shop and thought I wouldn't get to train until Thursday, but managed to squeeze this in unexpectedly. A's and B's before work. C after.

Morning felt better than expected. Big ol' chest DOMS and felt it when I warmed up for DB OHPs but sucked it up and they were solid.

I used to find the front plate raises so much harder than I find them now. It's not like they're heavy but it's a big relative improvement.

Felt like that all went well today

Alf Veedersane

Thursday 24/9/2015

A) Squat
(~3 mins rest)
96kg x 5 X 12
(60s rest)
96kg x 7


B1) RDLs
98.5kg x 5 X 12

B2) DB Hammer Curls
12.5kg x 5 X 10


C1) Lat Pulldown
95kg x 5 x 12
(30s rest)
95kg x 7

C2) Face Pulls
5 X 12


D1) DB Rows
32.5kg x 5 x 12 e/s
32.5kg x 10 e/s

D2) Skullcrushers
25kg x 5 x 15


E) GHRs
(90s rest)
4 x 20



Had a bit more time today and knowing tomorrow would be my last training this week, so did a bit more to cover a good amount of 3 training days into 2.

Squats were muck for first 3 sets. Everything felt off, nothing felt comfortable. Had a word with myself, cleaned the slate and last couple of sets felt better. I'm gonna blame it on being done before 9am.

Didn't push skullcrushers too hard since I'm benching early tomorrow

Alf Veedersane

Friday 25/9/2015

A) Bench
66kg x 5 x 10
(45s rest)
66kg x 4


Deadlifts
142.5kg x 6 x 6


C) CGBP
60kg x 5 x 8


D) Front Squat
66kg x 10 - do I even maths? Forgot 1.25s
68.5kg x 4 x 10
(60s rest)
68.5kg x 8



PWO: chocolate biscuit birthday cake.

Benching felt really good - almost metronomic. Smooth.

Put myself off a few times getting annoyed by sloppy reps on DL. Improved from 3rd set on and bar was coming all the way up the shins.

Stayed same weight on front squat-wanted to just do them better than last day. Form felt tighter and reps felt stronger. Improving nicely on these

Didn't have time for C2 intervals but I'm okay with that.

ninamc

"Almost metronomic" - intentionally or not, your posts always make me smile.

Your birthday cake?

Happy Birthday

Alf Veedersane

[Deleted User] wrote: »

Your birthday cake?

Happy Birthday

Thanks but it wasn't mine. Littl'un was 1 t'other day. She can't have it so I stepped up to the plate.

Literally

Happy Birthday little Alf!

Good choice of cake :P

Alf Veedersane

[Deleted User] wrote: »

Good choice of cake :P

It's so rich you can't have a lot in one go but that just means it lasts longer. Win!

Alf Veedersane

Sunday 27/9/2015

Didn't expect to be doing anything today but got back to Dublin earlier than expected so went for a loosener.

Worked hard in and around the shoulders and upper back. Unpleasant but had to be done.

Hadn't been on C2 in few weeks so...

C2 Intervals
500m row, 60s rest
3 rounds

1:36.6
1:39.9
1:40.5

1st round I was keeping at a stroke rate a touch faster than I intended - because I hadn't noted it the last time out - but didn't realise until I saw the time. Managed 2nd round better. 3rd was okay but was the extra effort of first 2 rounds about halfway through it but gritted teeth and went to see if I could get the 3rd under 1:40.

I shouldn't be disappointed given that the average over those was 1.39.0 vs 1.41.5 last time but I am because the control in pace was lacking.

Alf Veedersane

Tuesday 29/9/2015

A) Squat
(~3 mins rest)
96kg x 5 X 12
(60s rest)
96kg x 8


B1) RDLs
97.5kg x 5 X 13

B2) DB Hammer Curls
12.5kg x 5 X 11


C1) Lat Pulldown
95kg x 5 x 12
95kg x 8

C2) Face Pulls
5 X 12



Hadn't originally intended to be doing this higher rep/volume stuff for as long but I'll keep at it for a few more weeks because training could be squeezed during October. But I'm enjoying it anyway.

Squats felt way better than last week. Solid squats and better form - made sure to keep my chest up. It's something I seem to let slip too often. Thing is it helped me keep everything else tighter too.
Moved my feet out maybe 2" just to see - narrower works better for me but the wider stance felt fine. Few more reps than last week and some in the tank. Happy.

ninamc

Near 70 squats @ 96kg. Must have some hoop on ya by now

Alf Veedersane wrote: »

Tuesday 29/9/2015

A) Squat
(~3 mins rest)
96kg x 5 X 12
(60s rest)
96kg x 8


B1) RDLs
97.5kg x 5 X 13

B2) DB Hammer Curls
12.5kg x 5 X 11


C1) Lat Pulldown
95kg x 5 x 12
95kg x 8

C2) Face Pulls
5 X 12



Hadn't originally intended to be doing this higher rep/volume stuff for as long but I'll keep at it for a few more weeks because training could be squeezed during October. But I'm enjoying it anyway.

Squats felt way better than last week. Solid squats and better form - made sure to keep my chest up. It's something I seem to let slip too often. Thing is it helped me keep everything else tighter too.
Moved my feet out maybe 2" just to see - narrower works better for me but the wider stance felt fine. Few more reps than last week and some in the tank. Happy.

Alf Veedersane

ninamc wrote: »

Near 70 squats @ 96kg. Must have some hoop on ya by now

If anything gets me tomorrow it'll be the RDLs!

All over the roller and lacrosse ball as I speak.

Alf Veedersane

Wednesday 30/9/2015

A1) DB OHP
(90s rest)
16kg x 5 x 15
16kg x 13
16kg x 10

A2) Seated Hamstring Curls
(90s rest)
85kg x 7 x 15


B1) Front Plate Raises
10kg x 5 x 20

B2) Back Extensions
+22.5kg x 5 x 15

B3) Lateral Raises
10kg x 4 x 12
10kg x 15

C1) Barbell Rows
65kg x 4 x 12
65kg x 16

C2) Plank (pushup position)
5 x 80s



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

A's and B's always read (to me) as being a lot easier than they are to do. Maybe noticed it more the last while with more sets and reps to do in the 35 minutes I have.

Planks were strong - good line on 'em. Was along mirror to make sure there was no pornstar planking.

Alf Veedersane

Thursday 1/10/2015

A) Bench
66kg x 5 x 10


Split Squat
60kg x 3 x 12/12
60kg x 16/16


C1) DB Rows
34kg x 5 x 12 e/s
34kg x 10 e/s

C2) Skullcrushers
25kg x 5 x 15
25kg x 13



Had to cut rests between bench sets compared to last week because hadn't as much time. Felt it in the last set but felt good til then.

No benches free when I went to do CGBP so had to give them a miss. Felt niggle in left elbow during skullz so probably for the best anyway. Good tricep pump.

COH

Where's the bench > weighted sit up > loaded carry superset?

Alf Veedersane

COH wrote: »

Where's the bench > weighted sit up > loaded carry superset?

I turned the reps up to 11. The log couldn't handle it

Alf Veedersane

Sunday 4/10/2015

A) Deadlifts
145kg x 6 x 6


B1) Good Mornings
50kg x 5 x 14

B2) DB Flys
12.5kg x 5 x 17


C1) Front Squat
70kg x 5 x 10
(60s rest)
70kg x 6

C2) Reverse Flys
6kg x 5 x 12



Wasn't getting my chest up for first 2 sets, which meant my hips and were high so worked on that. Last set was the best by a country mile.

Was nice to get to the 70 mark on front squats with that volume. I think I've only ever gone 70+ with sets of 5. Have worked harder to keep my elbows, which is probably the main reason for the improvement.

Alf Veedersane

Tuesday 29/9/2015

A1) Lat Pulldown
95kg x 2 x 12

A2) Face Pulls
2 x 12


Squat
(~3 mins rest)
97.5kg x 5 X 12
(60s rest)
97.5kg x 7


C1) RDLs
100kg x 5 X 12

C2) DB Hammer Curls
12.5kg x 5 X 12



Was jammed in there - no racks free so started pulldowns/face pulls and got 2 rounds in and rack was free. Didn't get to go back and finish the A's.

Took a couple of sets to get into squats but started to come together. Getting a little more consistency with the reps. Still need to remind myself every rep to keep chest up but hoping to keep reminding myself of the little cues to get there. Satisfied with that.

Just looked back over my log because I remembered the first time I tried a lot of squat volume (well, 5x8) because I remembered thinking I might die during them. Was only in April. Thought they were heavier but they were 92.5kg so happy to feel a bit more comfortable with a touch more weight and a lot more reps. But form is better now too.

Couple of sloppy RDL reps towards the end cos tired but in general the form on them is improving.

Alf Veedersane

Wednesday 7/10/2015

A1) Seated DB OHP
(90s rest)
16kg x 5 x 15
16kg x 15
16kg x 12

A2) GHRs
(90s rest)
5 x 20, 2 x 16

B1) Reverse Flys
6kg x 4 x 12

B2) Back Extensions
+22.5kg x 4 x 17

B3) Lateral Raises
10kg x 4 x 12


C1) Barbell Rows
67.5kg x 4 x 12
67.5kg x 15

C2) Side Plank
5 x 60s e/s



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

OHPs felt really strong. Good volume there. GHRs were unpleasant towards the end.

Had a bit of a niggle in my front delt but didn't notice it on OHPs except when I was lifting them up from knees to shoulder at the start of the sets. Did reverse flys instead of front plate raises because of it.
Ran out of time for 5th round of B's.

Rows were sound, good line on side planks. Solid day's work.

arayess

shoulders must be on fire after all those reps..

Alf Veedersane

arayess wrote: »

shoulders must be on fire after all those reps..

The reps in the last couple of sets of OHPs are always a surprise what with the burning.

Alf Veedersane

Thursday 8/10/2015

A) Bench
67.5kg x 6 x 8
(45s rest)
67.5kg x 4


DB Split Squats
25kgs x 4 x 15/15


C) DB Incline Bench
25kgs x 5 x 8


D1) Skullcrushers
30kg x 4 x 12

D2) Single-Arm DB Rows
35kg x 4 x 12 e/s



Couldn't face doing bench sets with 66kg again so went to 67.5 and tried to get as good a dose of volume. Dropped rests by about 45s.

Niggle in right front delt that I felt yesterday was there again. Early on I thought I'd only get a couple of sets in but it didn't really bother me. Bar path improving.

B and C weren't what I intended going in but was busy but hey were the best/quickest substitutes

DB split squats felt harder than expected. My forearms knew all about it anyway.

Enjoyed that.

Alf Veedersane

Sunday 11/10/2015

A) Deadlifts
145kg x 6 x 6


B1) Good Mornings
52.5kg x 5 x 12

B2) DB Flys
15kg x 5 x 12


C) Front Squat
70kg x 5 x 10
(60s rest)
70kg x 7



That was about survival. Sleep has been in short supply of late.

Stayed at 145 for DLs with the intention of doing them better and working on a couple of things. Starting position of hips was better and reps looked a lot better than they felt and looked better than last week but still need to work harder at staying tighter.

Tiredness told on last couple of sets of front squat. Was a struggle to keep elbows up by the end

Ditched the rest of the accessory stuff.

Alf Veedersane

Wednesday 14/10/2015

This should have happened yesterday but didn't get to gym. Probably just as well...I was knackered.

A) Squat
(~3 mins rest)
100kg x 5 X 12
(60s rest)
100kg x 7


B1) RDLs
100kg x 5 X 12 (+1 on each of last 2 sets)

B2) DB Hammer Curls
12.5kg x 5 X 13



Didn't anticipate going beyond 75% when I started this higher volume craic but there you go. It's been so long since I squatted with 100kg I went in thinking of it as heavier than it is. Had to remind myself it is only 2.5kg heavier than last week.

Littl'un is sick so that's all I'd time to do but happy with it.

Alf Veedersane

Thursday 15/10/2015

A1) Seated DB OHP
(90s rest)
17.5kg x 5 x 15
17.5kg x 10

A2) Seated Hamstring Curls
87.5kg x 6 x 15


B1) Lat Pulldowns
95kg x 4 x 12

B2) Face Pulls
4 x 12

B3) Back Extensions
+25kg x 4 x 15


C) Side Plank
5 x 60s e/s



A's and B's before work. C's supposed to be after work but a 45-minute meeting lasted 2hrs 15 so just did the planks at home.

Had intended sets of 13 on OHP cos I didn't think if get 5 sets of 15 straight off. But 1st set felt so light I went for 15 and carried on. Last 2 sets were 13+2 but happy enough to get on ok with sets of 15. It's the short rests between the sets that turns it from handy into hard.

Ran out of time for 5th round of B.

Really feel the side planks. Glad I brought them in.