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I don't know what I'm doing but I know what I've done
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Saturday 26/3/2016
A) Front Squat
70kg x 5 x 10
30s rest
70kg x 6
Deadlift
140kg x 6 x 6
C1) Good Mornings
50kg x 5 x 12
C2) Russian Twists
+25kg x 5 x 20/20
Quads were feeling it around the 3rd set of DLs. Was tough to get through but form held up ok.
Had lesstime than usual this morning so had to cut it short but quads and hams were ok with that.
Doesn't really look like much but was fairly tired after.0 -
Alf Veedersane wrote: »Doesn't really look like much but was fairly tired after.
252 reps of things is loads
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Saturday 2/4/2016
A1) High Bar Back Squat
100kg x 5 x 10
A2) Reverse Flys
7.5kg x 5 x 12 Deadlift
140kg x 12 x 3
C1) Skullcrushers
32.5kg x 5 x 10
C2) DB Shrugs
40kg x 5 x 15
Went for HBBS instead of front squats for a change. It's probably close to a year since I did HBBS before this week so it's taking a bit of time to adjust to and male sure I don't get caught forward. It felt better as sets went on. Happy enough with 5x10 at 199 considering 5x12 at 105 is probably highest volume I've done with low bar.
Stuck to triples on DLs cos bit of fatigue after squats so didn't want to be doing higher rep sets where last couple of reps were a mess. Started with rests of 90s, which I assumed I'd have to push out after a while but I didn't in the end and I was happy enough with the form. Getting blisters and then having them ripped off was less fun.
Back to normality, ie less time to train, from today but I enjoyed the last week.0 -
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caviardreams wrote: »Squats the day after BSS :eek::eek::eek:
Fair play!
I did feel it in the first set alright but was grand after. Not something I'd plan on doing normally but wanted to avoid any pressing and it was a bit of a novelty week anyway
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Wednesday 6/4/2016
A) C2
3 rounds: 500m row, 60s rest
1.36.6
1.38.1
1.41.6 DB Bench
25kgs x 5 x 5
C1) Lat Pulldowns
80kg x 4 x 15
80kg x 18
C2) Lateral Raises
9kg x 4 x 15
9kg x 18
D) Paused CGBP
60kg x 5 x 5
E1) Single-Arm DB Rows
27.5kg x 3 x 15 e/s
27.5kg x 18 e/s
E2) Skullcrushers
30kg x 3 x 13
30kg x 15
Had planned for 1.38 splits on C2. Got my stroke rate wrong and had to slow towards the end of the 1st split. Got it right for 2nd but for 4 or 5 seconds in middle of last split I dropped off.
Kept the pressing volume light. Just wanted to see where left delt was at because it hasn't felt close to 100%in a week or more and it feels gammy if I lie on my left hand side in bed. But wanted to see how pressing felt. Felt ok but much more and I think it might have started to act up. Will increase slowly.
Defo not a fan of training after 8. Not sure if it's to do with having dinner beforehand but I just didn't feel great during it.
Edit: just checked back over my log to see how far off my best 500m/60s rest times the above was an it turns out they were the best I've done, albeit by 0.1s (in terms of total time). If I get my pacing right I'll drop that a nice bit.0 -
Saturday 9/4/2016
A) Front Squat
72.5kg x 5 x 10
(45s rest)
72.5kg x 6 Deadlift
145kg x 12 x 3
C1) BB Rows
62.5kg x 4 x 12
C2) Seated Hamstring Curls
80kg x 3 x 15
80kg x 20
Went back to front squats and gonna do the HBBS on squat day for a while instead of low bar and run with that for a bit.
Pretty happy with front squats. 73.5 is most I've done 5x10 with and today was reasonably comfortable.
DLs were amixed bag. It's rare I feel comfortable with my set up for too many consecutive reps...doubt returns and I start tinkering mid-set. Not helpful
Today was a bit of a mess, time-wise, so had to cut some exercises.0 -
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Wednesday 13/4/2016
A) C2
3 rounds: 500m row, 60s rest:
1.35.9
1.39.5
1.37.5 DB Bench
25kgs x 5 x 8
C1) Close-Grip Plate-loaded Rows
100kgs x 5 x 15
C2) Lateral Raises
10kg x 4 x 12
10kg x 16
D) CGBP
60kg x 5 x 8
E) DB Shrugs
42.5kg x 4 x 12
Work has been a bit mental and I didn't get home til relatively late. Would have pushed back today's training only I can't the next 2 days. Ayr most of my dinner about 45 mins before. Didn't think it would be the last I saw of it...
But I had bothered to check where my actual splits should be for 3x500m on C2 so I set out for 1.39/500m. Again, I didn't get the 1st split right. 2nd was closer and last one was the best until I got to my recent sticking/dying point and when I got through it I just went with what I had left. I knocked 3.4s off my best cumulative time, which is something bit I need to work on pacing that 1st split better. Also, did not vomit. Win!
Shoulder still not 100% so kept DB benching closer to sides. Somewhere between normal bench and CGBP width and with a semi-neutral grip. Shoulder ok.
Didn't feel as sh*t training tonight despite everything.0 -
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Saturday 16/4/2016
A) Front Squat
75kg x 5 x 10 Deadlift
150kg x 12 x 3
C1) Wide Grip Rows
100kg x 4 x 15
C2) Reverse Flys
6kg x 4 x 12
D1) GHRs
4 x 20
D2) Russian Twists
+25kg x 4 x 20/20
PR at 5x10 on front squat. Tried to cue each rep by pushing the elbows up which made a difference.
DLs felt good. Took a touch more time moving into position before the pull to try make sure I was happy with my shape. They felt strong for the most part.
Had a bit more time to get a decent bit of work in today. Enjoyed that.0 -
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Wednesday 20/4/2016
A) C2
3 rounds: 500m row, 60s rest:
1.36.7
1.36.9
1.37.6 DB Bench
27.5kgs x 8 x 6
C) Front Squat (1-5-1-10)
65kgs x 5 x 5
D1) T-Bar Rows
Bar + 45kgs x 6 x 15
D2) Lateral Raises
12.5kg x 6 x 10
E) C2
1,000m in 3.21.7
F) CGBP
70kg x 5 x 6
G) DB OHPs
15kgs x 4 x 12
Got pacing on C2 almost spot on this time and didn't feel like dying til I clambered off the seat. 1.7s off the 3x500m total but that's down to pacing so I'll be looking at picking up a couple of tenths at best from now on.
Wanted to see how shoulder felt if I upped the weight. Was ok...feeling like it's improving. Was ok pressing today anyway.
The purpose of the front squat wasn't to train legs but upper back. Each rep involved holding the rack position up for 5s at the bottom and 5s at the top. Greg Nuckols posted about it as an exercise to help his front squat but I decided to trial it because I wanted a different way to work my upper back. ~60% seems to be a good weight for it. It's the kind of exercise that you know is going to feel unpleasant after the 1st set. But I suspect it's effective.
Legs were starting to go on the last 300 of 1,000m row, which cost me the sun 3.20 I wanted. Just tired by then.
Just kept OHPs light and stuck with 15s just to ease shoulder back into it.
Meeting finished earlier than expected today so took the chance to get a bit more done.0 -
Saturday 23/4/2016
A1) Front Squat
77.5kg x 5 x 10
A2) DB Shrugs
37.5kg x 5 x 15 Deadlift
155kg x 8 x 4
C1) Chest-Supported DB Rows (neutral grip)
22.5kg x 4 x 15
C2) Reverse Flys
6kg x 4 x 12
Today was a day I didn't feel like training but there was no good reason not to and I got into it in there.
Happy enough with the 5x10 at 77.5kg. Last time I went 4x8, 1x10. Think I've been pushing my hips back a touch rather than sit straight down so worked on that and they felt better than I'd have expected.
DL set up still consistently inconsistent but some set up tweaks and cues starting to help.0 -
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Tuesday 27/4/2016
A) C2
1,000m in 3.25.0
*120s rest*
750m in 2.33.8
*90s rest*
500m in 1.41.3
*45s rest*
250m in 0.49.7 DB Bench
27.5kgs x 5 x 7
27.5kgs x 9
C1) Face Pulls
5 x 10
C2) Hammer Curls
12.5kg x 4 x 10
12.5kg x 13
D1) T-Bar Rows
Bar +50kg x 5 x 12
D2) Lateral Raises
12.5kg x 4 x 10
12.5kg x 11
E) Skullcrushers
30kg x 4 x 13
30kg x 16
Had an early start for work so I finished early and felt good old so trained today.
Tried to keep the pace a touch inside 1.45/500m across the board on the C2 cos it was longer than I've been rowing in the one session. Probably since ever. The 1000 and 750 were both exactly 1.42.5 so I'm happy that I kept the pace steady. Could afford a bit more pace at the end then.
Kept getting cramp in my left hip on DB bench so just let my legs...do nothing
Triceps feeling good/'strong' on skulls.0 -
Alf Veedersane wrote: »Tuesday 27/4/2016
A) C2
1,000m in 3.25.0
*120s rest*
750m in 2.33.8
*90s rest*
500m in 1.41.3
*45s rest*
250m in 0.49.7
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This looks nasty. I must try it. 0 -
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Darrenon91 wrote: »This looks nasty. I must try it.
I don't actually think it was as nasty as the 3x500m the last day. Possibly because I thought it would be worse and was conservative in the pacing setting out. The 500m split was the hardest.0
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