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I don't know what I'm doing but I know what I've done
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Tuesday 10/11/2015
A) NG Pull Ups
(120s rest)
9, 9, 10, 13
Bench
72.5kg x 3 x 8
72.5kg x 2 x (7+1)
C) Incline Bench Press
50kg x 4 x 10
D) Wide-Grip Plate-loaded Rows
(90s rest)
107.5kg x 4 x 13
Pretty bad DOMS in my quads from the front squats in Sunday. Not sure why cos it had only been 2 weeks since last high volume front squats.
Anyhoo, bench felt solid. 1st set was messy. Tuned back in...rest felt good. Might have had the 8th rep on both those last sets but racked for 5 secs then finished.
Was a bit conservative with weight for incline bench so just went with higher reps.
No time for C2 intervals. Anyway, today's cardio was a cycle into that wind.0 -
Thursday 19/11/2015
A) Pull Ups
(<120s rest)
9, 9, 9, 9, 8 Squats
90kg x 6 x 10
90kg x 12
C) Seated DB OHP
(90-120s rest)
17.5kg x 5 x 15
D1) Front Plate Raises
(90s rest)
15kg x 4 x 10
D2) Face Pulls
4 x 13
Dropped the weight back a bit and drooped reps in sets and eased back into squats. Didn't want to get too close to the line of stupidity. No adverse reaction, which was nice. Felt like ages since I back squatted and it was only 16 days. Was looking forward to it today!
Happy with how that went.0 -
Sunday 22/11/2015
A1) Front Squats
65kg x 6 x 12
(30s rest)
65kg x 6
A2) Trap Bar Shrugs
105kg x 6 x 10 Incline DB Press
(90-120s rest)
25kg x 4 x 8
25kg x 9
C1) GHRs
(120s rest)
4 x 20
C2) Reverse Flys
6kg x 4 x 13
D1) Decline Sit Ups
(90-120s rest)
+17.5kg x 5 x 15
D2) Wide-Grip Plate-loaded Row
110kg x 5 x 12
Didn't chase what I was at on front squats before and said I'd hold back the weight and keep volume high. 6th problems. Form solid and reps in the tank.
Hip flexor on left side was aching me at times yesterday. Rolled a bit last night which helped but wasn't sure if it would be tweaked this morning but was grand.
Rows felt really good.0 -
Monday 23/11/2015
A) Bench
72.5kg x 5 x 8 Incline Bench Press
52.5kg x 5 x 8
C) NG Pull Ups
(120s rest)
10, 10, 9, 7
D1) Front Plate Raises
15kg x 5 x 12
D2) Hammer Curls
12.5kg x 5 x 13
4th set on bench was messy. Bar path was like something from a game of Snakes & Ladders. Last set was a WTF set. It felt light. Well...til the last rep. But I couldn't believe how easy those first 4/5 reps were! Just before I started the last set I wondered if the sloppy mess of a 4th set had cost me a full 5th set. Happy out with that.
Too busy for DB rows and skulls for Ds so I'll slot them in later in the week.
Normally wouldn't be training today but can't tomorrow.0 -
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Sunday 6/12/2015
A1) Front Squats
(~3 mins rest)
70kg x 5 x 10
(45s rest)
70kg x 10
A2) Trap Bar Shrugs
105kg x 5 x 12 Deadlift
120kg x 3 x 3
130kg x 3
140kg x 3
C1) Incline DB Press
(90-120s rest)
25kg x 4 x 8
25kg x 11
C2) Scap Pull Ups
5 x 12
D1) Decline Sit Ups
(90s rest)
+20kg x 5 x 15
D2) Wide-Grip Plate-loaded Row
115kg x 5 x 12
First time in 5 weeks to be back at 70kg on front squats and they were the strongest they have ever felt. Bit surprisedhow much stronger they felt, especially in keeping upright when I was tiring towards the end of the last sets. BOSH! Really happy with that.
Eased back into DLs. Felt fine.
Finally broke through the plateau on DB incline bench. Probably should have had a 12th rep but 10th rep was all over the shop and took it out of me.
Everything felt strong today. Happy out.0 -
Wednesday 9/12/2015
A) NG Pullups
6 minutes, AMRAP: 49 Squats
107.5kg x 5 x 10
C1) RDLs
80kg x 4 x 12
C2) Lateral Raises
9kg x 3 x 12
9kg x 14
D1) Skullcrushers
30kg x 4 x 13
D2) DB Single-arm Rows
32.5kg x 3 x 13 e/s
32.5kg x 15 e/s
Felt like the weight on the bar for squats was more than 2.5kg heavier than last week. Took a couple of sets to get into it. Last set was definitely the best. Got into a good frame of mind and dropped into them more confidently
Changed up the pull ups and went for time. Started with sets of 5 and lasted at that til 35 before started to drop. Happy enough with total considering I'd usually have a break of 90-120s between sets of 8/9 so 49 in 6 mins is alright.
Was Captain Sensible with RDLs again but they felt great. Really good ROM.0 -
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Thursday 10/12/2015
A) Bench
73.5kg x 5 x 8 Incline Bench Press
53.5kg x 4 x 8
C) DB OHP
(120s rest)
16kg x 3 x 12
15kg x 2 x 12
D) Chest Supported DB Rows
(60-90s rest)
20kg x 6 x 15
E1) Front Plate Raises
15kg x 4 x 13
E2) Hammer Curls
12.5kg x 4 x 13
E3) Face Pulls
4 x 13
F) Pec Deck (1131)
4 x 20
Bench started badly. First set felt really heavy and was sure it'd be a proper struggle. But concentrated more on bar path and things improved but still felt heavier than it should. Last two sets were 7+1 and 6+2.
Dropped weight on DB OHP because I usually go them fresh and not with a birra benching beforehand. On 3rd set the first 8 reps felt smooth but then WHOOSH...my triceps spontaneously combusted. Dropped to 15s to get through the full sets.
Kept chest supported rows lightish with decent TUT and high reps. Good choice of weight cos form and tempo only started to slip on the last couple of reps of last set.
Had some C2 work as a ' maybe ' for the end. Nope. Stroke would have been weak as píss so I wouldn't have gained anything from it. So just did a few high-rep sets on pec deck.
The sessions this week are closer together than I'd like but time is squeezed this week0 -
Friday 11/12/2015
A1) Front Squats
(~3 mins rest)
72.5kg x 5 x 10
(60s rest)
72.5kg x 7
A2) Trap Bar Shrugs
105kg x 5 x 12 Deadlift
120kg x 2 x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 2
C1) Incline DB Press
25kg x 5 x 8
25kg x 9
C2) Scap Pull Ups
6 x 13
D1) Decline Sit Ups
(90-120s rest)
+20kg x 4 x 16
D2) Wide-Grip Plate-loaded Row
117.5kg x 4 x 12
E) C2 Row
1,000m in 3:25.9
Hamstrings in its after the RDLs on Wednesday. DOMS'd to bejaysus.
Hadn't intended to go up to 72.5kg on front squats today but forgot fractional so said I'd try and drop back to 70 if I needed to to get the 5x10 done. But after the first set I knew I had the 5x10 at 72.5. Didn't really think I would so pretty happy with that.
DLs were fine. Just getting used to a bit heavier weight again. First rep at 160 was lovely but second was slop. Got píssed off and left it. In hindsight I should have just gone and done it properly again. Anyhoo...
Added an extra set of 8 on DB incline cos it was feeling strong.
Dropped a set from the D's to leave a little more in the tank for the C2.
It's been years since I did a 1,000m row so I tried to base a pace off 500m and said I'd aim for 52s/250m for the first 750m and see what was left. I died for a few seconds at the 750m mark but started up again and just went all out. As it turned out the 4 splits were 51.3-51.6. The should be better but I only just recovered the 4-5s I lost. I'm a little disappointed in the time but I don't row that much so I don't really have any right to be. It's a target to beat anyway.0 -
Tuesday 15/12/2015
A) NG Pull Ups
6 mins, AMRAP: 48 Squats
92.5kg x 3 x 8
92.5kg x 20
C1) RDLs
90-120s rest)
85kg x 4 x 10
C2) Lateral Raises
9kg x 3 x 12
9kg x 15
D1) Skullcrushers
30kg x 3 x 12
30kg x 17
D2) DB Single-arm Rows
32.5kg x 3 x 12 e/s
32.5kg x 15 e/s
So I decided it was time to move on from the higher volume stuff. Started in mid-July and had only intended to do it for 6 or 8 weeks but a combination of not being sure if/when I'd be training meant it was easier to stay doing it. Quite enjoyed it...got more comfortable being uncomfortable and working harder than I had before. I'd reckon it'll stand to me.
So back at ~70% for squats. Was grand. Got better the more I did.
Timed rests badly in the first half of the pullups and paid for at the end, trying to do too much in the last minute.
Hadn't time for the C2 at the end.0 -
Thursday 17/12/2015
A) Bench
65kg x 3 x 8
65kg x 13 CGBP
60kg x 3 x 8
60kg x 10
C1) Wide-Grip Plate-loaded Rows
(60-90s rest)
117.5kg x 4 x 12
C2) EZ Bar Curls
30kg x 3 x 10
30kg x 12
D1) DB Front Raises (neutral grip)
(60s rest)
7kg x 10
8kg x 3 x 10
D2) Face Pulls
4 x 14
Tweaked left front delt so moved grip in to ring finger to take some pressure off the shoulder. Felt different...mostly because I've spent the last few months benching with a wider grip (middle finger on rings) than what was always my strongest grip (little finger on rings). Felt more different than I expected but felt strong.
13 is probably a rep PR at 65, which isn't anything to write home about cos it's ~70% but happy to start well all the same. And I still remember how I struggled with 65 for a 1RM, which just feels good.
The pair of 7kg DBs felt too light so switched to 8s after first set.
Everything felt good today.0 -
Friday 18/12/2015
A1) DB OHP
(60-90s rest)
18kg x 5 x 12
18kg x 10
A2) Seated Hamstring Curls
85kg x 6 x 15 Split Squats
(90s rest)
75kg x 3 x 8/8
75kg x 10/10
C) Pull Ups
(90-120s rest)
8, 8, 8, 8, 7
D1) DB Incline Press
25kg x 4 x 8
D2) Scap Pull Ups
4 x 13
E) C2 Row
1,000m row in 3:25.9
(2:30 rest)
500m row in 1:39.8
(60s rest)
250m row in 49.4
This was supposed to be done on Wednesday but work. Though what was planned was different because I forgot my old phone where the plan for today was. A, B and C were right though.
Completely forgot I was supposed to superset the split squats with pull ups. Split squats Took a bit of getting used to, more just with getting my feet right. It's been a while.
When I was programming the intervals on the C2 I did wonder if I was kidding myself thinking I could go 3:25, 1:40 and 51s because I thought the first leg would take too much and at very least I'd die on the last leg.
Paced it a touch too conservatively on first two 250m splits and didn't pick it up enough in third so missed the target for first leg. Made the other two.
For a split second at the end I thought I was more comfortable than I expected to be. Then I needed to lie down.0 -
Sunday 20/12/2015
A1) Front Squats
73.5kg x 4 x 8
73.5kg x 11
A2) Shrugs
25kg plates x 5 x 25 Deadlift
140kg x 5 x 3
C1) GHRs
4 x 20
C2) BB Rows
65kg x 3 x 10
65kg x 14
D1) Decline Sit Ups
(90-120s rest)
+20kg x 5 x 16
D2) Reverse Flys
7kg x 5 x 11
Pretty happy with front squats. They're feeling better than ever.
Pretty happy with DLs as well. Mostly because I felt like they were all solid reps and not the usual couple of sloppy reps from switching off. Made sure hips were down and chest up every time. Just need to keep working on making sure that happens.
That all went well and felt good0 -
Tuesday 22/12/2015
A) Squats
97.5kg x 3 x 8
97.5kg x 20 NG Pull Ups
6 mins, AMRAP: 49
C1) RDLs
90-120s rest)
87.5kg x 5 x 10
C2) Lateral Raises
9kg x 4 x 12
9kg x 15
D1) Skullcrushers
30kg x 4 x 12
30kg x 20
D2) DB Single-arm Rows
32.5kg x 4 x 12 e/s
32.5kg x 15 e/s
The target for the AMRAP set of squats was 15 but even at 20 I had a few more in the tank. Depth was good and I was keeping myself more upright. Concentrated on keeping the contact between feet and floor even and it seemed to help but maybe just cos I was concentrating on it more.
Should have had 50 (ng) pull ups. Timing how long for each 5+rest helped but stood out of the way of mirror at bars for someone and lost maybe 10 seconds.
Everything had felt way better than I expected - I thought I'd just manage the bare minimum - so added in an extra set on C's and D's.
Great session. Felt really good.0 -
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bigronnie9 wrote: »sicko!
I got carried away because of the surprise that I wasn't dead yet, like I thought I'd be starting out0 -
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I've spent about 5 minutes trying to compute the meaning of this acronym now. But from the light weight and target muscles im guessing its some sort of external rotation shoulder exercise like a dumbbell power clean or a cuban press?
This is like a quiz question for fitness geeks
Me too - very reassured I am not on my own here...
Is it making the shape of the letters with dumbells?? YMCA style - because if not, it should be
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I've spent about 5 minutes trying to compute the meaning of this acronym now. But from the light weight and target muscles im guessing its some sort of external rotation shoulder exercise like a dumbbell power clean or a cuban press?
This is like a quiz question for fitness geeks
I remember being shown it a few years back but here's a demo of the YTW
Https://youtu.be/12i9VmaIpx0 0 -
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