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I don't know what I'm doing but I know what I've done
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Saturday 30/4/2016
A1) Front Squat
80kg x 6 x 8
A2) DB Shrugs
40kg x 6 x 15
Deadlift
160kg x 6 x 3
C1) Chest-Supported DB Rows (neutral grip)
22kg x 3 x 15
22kg x 20
C2) Reverse Flys
6kg x 3 x 12
6kg x 16
D1) GHRs
+5kg x 15, 16, 15, 16
D2) Decline Sit-Ups
+15kg x 3 x 17
+15kg x 20
Felt kinda empty after first set of DLs. Like shaky legs after set 1. Didn't bode well but everything went fine in the end.
All week, extending my knee has been uncomfortable. Sore at times and pushing off from a start on the bike was achey but felt nothing on front squats.
Just didn't feel happy with my DL set up at all. It felt like a completely alien movement. Ugh.
Christ, the hamstring pump from GHRs. Will know all about that tomorrow.0 -
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Wednesday 4/5/2016
A) C2
1,000m in 3.23.2
*120s rest*
750m in 2.32.6
*90s rest*
500m in 1.41.7
*60s rest*
500m in 1.40.3 DB Bench
27.5kgs x 5 x 8
C1) T-Bar Rows
Bar +52.5kg x 4 x 12
C2) Lateral Raises
12.5kg x 4 x 12
D) Skullcrushers
32.5kg x 4 x 10
32.5kg x 12
I decided to bump up the last C2 interval from 250m to 500m just to push it a bit harder this week. First three intervals averaged 1.41.6-1.41.7/500m. That last 500m was gruelling but was 1
40.3. I can really feel the C2 work in recent weeks paying off.
Have never really put much effort into building up DB Bench before so enjoying this. Really feeling it in pecs and triceps. Onto 30s next for 5x5 building to 5x8. Right hip started cramping a bit so again no leg drive. Strangeness.
Happy enough - hit the numbers I wanted to.0 -
Saturday 7/5/2016
A1) Front Squat
82.5kg x 5 x 7
A2) DB Shrugs
42.5kg x 5 x 15 Deadlift
165kg x 10 x 2
C1) Chest-Supported DB Rows (neutral grip)
25kg x 3 x 12
25kg x 15
C2) Reverse Flys
7kg x 4 x 12
D1) GHRs
+7kg x 14, 16, 15, 13
D2) Decline Sit-Ups
+20kg x 3 x 15
+20kg x 17
Front squats were ok. Couple of loose ones towards the end but held shape mostly. Quads felt strong.
Was just feeling tired so went with doubles on DLs and cut out the risk of sloppy third reps because of fatigue. At times it clicked and felt great but not consistently but at least I know it's there. Somewhere. Hiding...0 -
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Wednesday 11/5/2016
A) C2
1,000m in 3.23.4
*105s rest*
750m in 2.32.6
*45s rest*
500m in 1.42.1
*45s rest*
500m in 1.41.0 DB Bench
30kgs x 5
30kgs x 4 x 6
30kgs x 7
C1) Barbell Rows
60kg x 4 x 15
C2) Lateral Raises
12.5kg x 3 x 12
12.5kg x 13
D) Skullcrushers
32.5kg x 4 x 10
32.5kg x 13
E) Tricep Pushdowns
4 x 15 - (because pump)
Cut 15s off all the rest periods on the C2 to make it harder rather than add distance. But it was a different machine this time and realised early on it was set up differently and needed a higher stroke rate to keep the same pace. Hence slightly worse times by comparison but considering the extra stroke rate I'm happy enough with those times. Definitely feeling cardio fitness way improved in last month though.
Happy enough with the DB benching. It's not something I've spent enough time on so my 5RM was with 30s. Plan is to build to 5x8. Except midway through 2nd set it was feeling strong so I said I'd go for 5x6. A sloppy 7th rep on last set cost me an extra rep. Def at least 3 sets of 7 in there, which I didn't think would be the case.
Gonna start getting more rows in. Didn't do nearly enough horizontal pulling last training cycle. More rows later in the week - more weight, less reps.0 -
Saturday 14/5/2016
A1) Front Squat
85kg x 5 x 6
A2) DB Shrugs
45kg x 5 x 13 Deadlift
170kg x 6 x 2
C1) DB OHPs
17.5kg x 3 x 15
17.5kg x 16
C2) Barbell Rows
72.5kg x 4 x 8
D1) GHRs
+10kg x 13, 13, 11, 12
D2) Decline Sit-Ups
+22.5kg x 4 x 15
Front squats felt solid.
DLs felt better than they have done. Couple of stupidly sloppy 2nd reps towards the end that made lockout harder than it needed to be but felt decent aside from that.
Happy enough to get that volume in with the 17.5s on OHP cos haven't done it in 6+ weeks cos resting my shoulder. Felt fine during those. Felt good to get back to some vertical pressing.
The hamstrings turned to jelly after the GHRs.
Felt like a good session. Enjoyed it anyway.0 -
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Wednesday 18/5/2016
A) C2
1,000m in 3.23.0
*105s rest*
750m in 2.31.7
*45s rest*
500m in 1.42.3
*45s rest*
500m in 1.53.0 DB Bench
30kgs x 7, 7, 7, 5, 6, 6
straight onto...
25kg x 6
C1) Barbell Rows
60kg x 3 x 15
60kg x 18
C2) Lateral Raises
12.5kgs x 4 x 13
D) Skullcrushers
32.5kg x 4 x 10
32.5kg x 13
E) Wide-Grip Bench
60kg x 3 x 8
C2 felt tougher tonight and from early on. Held a good pace but just died 200m into last interval. Just didn't have it to push through it today.
The 1st set of DB bench was sloppy. Think I was still wondering what happened on C2 rather than thinking about benching. Felt like I was flagging early on the bench too. Not sure if itsmy kcals have been a bit on the low side last week or so...
Or maybe it was just one of those sessions. I'll find out soon enough.
Grip for benching at the end was forefinger on rings. Was really just getting a feel for it again bit probably should have dropped to 55...triceps were not impressed at that stage.
Not a great session but I saw it out at least.0 -
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I was making decent progress on the C2 for a few weeks but ran out of fúcks
I should start again. Similarly I didn't feel like it affected the rest of the session. If anything it loosened me up a lot. Always got a bicep pump, probably bad rowing form0 -
I was making decent progress on the C2 for a few weeks but ran out of fúcks
I should start again. Similarly I didn't feel like it affected the rest of the session. If anything it loosened me up a lot. Always got a bicep pump, probably bad rowing form
Of all the cardio stuff, it's the one I hate the least and it feels like I get a decent bang for my buck.
The only annoying part is when someone wants to use the other C2 when you're lying down after a go on it - getting up is the second hardest part of the workout.0 -
Saturday 21/5/2016
A1) Front Squat
87.5kg x 5 x 5
A2) DB Shrugs
45kg x 5 x 14 Deadlift
175kg x 6 x 2
C1) DB OHPs
18kg x 4 x 15
C2) Barbell Rows
72.5kg x 3 x 8
72.5kg x 10
D1) GHRs
+12.5kg x 10, 11, 11, 12
D2) Decline Sit-Ups
+20kg x 3 x 15
+20kg x 18
E) YLTWI
3 x 5 with 6kg DBs
Front squats felt better than they have in weeks. Was much more conscious of keeping upper back tighter, which made the difference I think.
DLs didn't feel as good as last week but not far off and feels like my starting position is consistently less sh*te (apart from the 4th set which was rubbish). It could and should be a lot better though.
No discomfort doing OHPs, which I'm pretty happy about. Getting a decent volume in at the weight as well.
Will stick with 12.5 on GHR for a bit because want to keep sets at 10+.
Used to do YLTWI for sets of 10 but learned that it's better to stick to lower reps for strength and not trying to overly fatigue the muscles. Brain gains and shoulder health: a top, top combo.0 -
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bigronnie9 wrote: »:eek: some nice volume on those!
YOLO!
But yeah, just trying to keep a decent level of volume that's a decent bit higher than last time around.0 -
Wednesday 25/5/2016
A) C2
6 rounds: 500m row/60s rest
1.42.1
1.41.2
1.42.5
1.41.4
1.41.2
1.41.4 DB Bench
30kgs x 7, 7, 7, 7, 5, 6
25kg x 6
C1) Barbell Rows
62.5kg x 3 x 15
62.5kg x 16
C2) Lateral Raises
15kgs x 4 x 8
D) Skullcrushers
33.5kg x 5 x 10 (may have been 6 sets...spaced out and lost count)
E) Pec Pump Deck
4 sets to failure
Changed up the C2 to 500m intervals. A few weeks ago I wouldn't have contemplated doing 6 but said I'd have a crack at it to keep up the total distance covered. Plan was to keep a steady pace of about 1.42 or better. 3 rounds in I reckoned it was going to be a lot tougher than I expected. Made it rk last round, ease into it and increased pace. Happy to pace it steadily overall and keep to decent time (for me). Was pretty shaky on the legs when I got up.
5th rep of 5th set on bench was a sloppy farce and meant I couldn't even lock out 6th.0 -
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Wednesday 1/6/2016
A) C2
10 rounds: 250m row/45s rest
Times between 47.8 - 49.0 DB Bench
30kgs x 8, 8, 8, 7, 7, 5
25kg x 7
C1) Barbell Rows
65kg x 4 x 15
C2) Lateral Raises
15kgs x 4 x 8
D) Skullcrushers
33.5kg x 5 x 10
E1) DB Flyes
4 sets to failure with 9s
E2) Cuban Press
5kgs x 4 x 8 5s eccentric
Changed up the C2 to 250m intervals. Was planning to keep intervals to 50s or less. Took a bit of distance off what I did last week (6x500) cos that took a bit out of me and for start of bench. 10x250 wasn't nearly as bad. Kept an ok pace. Was a tough enough runout but I'd say I had a few more rounds inside 49.0 in the tank.
But I felt the freshness in the first sets compared to last week. Hopefully get the 5x8 with 30s next week. Should have had 8 on 5th set but loose eccentric cost me.
Forgot how much Cuban presses burn. Jesus.
Stupidly busy at work so not sure if I'll get to train more than once in the next week but should ease up after.0 -
Saturday 4/6/2016
A) Squat
125kg x 2 x 1
135kg x 2 x 1
142.5kg x 2 x 1 CGBP
70kg x 3
80kg x 1
85kg x 1
87.5kg x 1
90kg x 1
92.5kg x F
C) Deadlift
100kg x 5
140kg x 2
160kg x 1
180kg x 1
192.5kg x 1
Starting a new programme this week so just freestyled a bit. Went in with no plan.
Was under no illusion that I would PR squat. Few weeks of training shy of that. Did 2 singles at each weight because I just wanted to work on improving positions and the 2nd ones were always much better. 1st at 142.5kg was the best by mile but lost it a little coming through sticking point so went for 2nd. The last one looked and moved alright. Left it there happy enough to have made it to 95% at this point.
Haven't done CGBP in ages so gave it a run out. It made sense to call it a day at 87.5kg. It moved ok but I wondered if 90 might be a bridge too far. But then I though "F*ck it" and put 90 on anyway. Lost bar path a little but got it back on line and locked in out easier than I expected to. Missed 92.5kg a few inches off the chest. Still equalled PR though so wasn't too bad.
Kinda wanted to get a better handle on where my technique starts to breakdown on DL. 192.5kg wasn't good so left it there.
Work begins on Monday.0 -
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Friday 10/6/2016
A) Squat
(120s rest)
80kg x 6 x 15 Box Squat (32x0)
(90s rest)
60kg x 5 x 5
C) DB OHP
(60s rest)
17.5kg x 15
18kg x 12
20kg x 10
20kg x 8
22kg x 6
D) Lat Pulldown
85kg x 5 x 12
This was supposed to be Wednesday but I was sick as f*ck. Thought I was capable of it on Thursday but went downhill but today I felt vaguely normal all day.
The squats pushed me hard. It wasn't even that I found them heavy but I just fatigued early in the sets. Lathered in more sweat than any cardio.
Looked forward to the box squats in particular - because they were addressing a particular issue that was picked up on during coaching. Slow eccentric, pause on the box holding the tension (harder than it sounds) and explode back up. Good weight to start at on them to get the technique right but still feel it burn where it should. Legs struggled on 1st set but they got stronger every set after.
Enjoyed the change in rep scheme for OHPs. Did not enjoy only having 60s rests.
Hadn't time for optional extras but I had gone to the top end of the ranges for sets and reps on the main exercises so pretty happy to get that much done feeling about 60%0 -
Saturday 11/6/2016
A) 2-Position Pause Deadlift
(120s rest)
120kg x 8 x 3 RDL
(90s rest)
70kg x 8
80kg x 8
90kg x 8
95kg x 8
100kg x 8
C) Front Squat
(60s rest)
70kg x 5
75kg x 5
80kg x 5
77.5kg x 5
80kg x 5
D) Bench
(120s rest)
60kg x 11, 11, 10, 10
E) DB Press
(90s rest)
20kgs x 15
22.5kgs x 12
22.5kgs x 10
25kgs x 8
27.5kgs x 5
Brain fart and forgot pauses on first set of DLs. Took about 2 sets to get the hang of the pausing but went fine after. Need to work on keeping more contact though. Improved with every set. Felt my hamstrings engage much more.
Yesterday took its toll on front squats. Last 2 sets were supposed to be 82.5 and 85 but they'd have been messy.
Was planning on 5x12 on bench but triceps just hadn't much left. Same for DB bench. Nothing in the tank.
I had been trying to play catch-up and squeezed the main exercises from two training days into one but the fact I'm not really fully over being sick took its toll, especially since I'd been in yesterday so I had been expecting too much. Left after DB bench.
Just gonna run that again next week and, all being well, nail it.0 -
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Monday 13/6/2016
A) Squat
(120s rest)
80kg x 6 x 15 Box Squat (32x0)
(90s rest)
60kg x 5 x 5
C) DB OHP
(60s rest)
17.5kg x 15
18kg x 12
20kg x 10
20kg x 8
22.5kg x 6
D) Lat Pulldown
(90s rest)
85kg x 5 x 12
F**k Sweden anyway.
The difference feeling healthy makes. Had more squattage there bit wanted to work box squats harder and more explosively and put the extra energy to use that way. Box I wanted to use was being used so what I got to use was a bit lower - just at parallel.
Had thought I'd get the optional stuff done today but got in a bit later than I wanted and had to wait for lat pulldown as well (world's longest superset).
Felt way better doing it. Squats are only ~55% but it burns more than I thought with the high volume and shortish rests. Good chance to dial in technique though0 -
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Wednesday 15/6/2016
A) Bench
(120s rest)
60kg x 6 x 10 DB Press
(90s rest)
20kgs x 15
22.5kgs x 12
22.5kgs x 10
25kgs x 8
27.5kgs x 6
C) NG Pull Ups (3010)
(60s rest)
5 x 6
D) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
30kg x 10
30kg x 8
E1) DB Flys
8kg x 4 x 22
E2) Reverse Flyes
(45s rest)
4kgs x 4 x 22
F) Hammer Curls
(60s rest)
10kgs x 10 x 10
Said I'd start on sets of 10 with bench and see what was left on last set to see started too low (I didnt). Keeping rests strict so it's a bit harder than ~3 min rests alright. Aim is for 4-6 sets of 10-15 so opting for more sets.
I realised I'd probably underestimated the impact on short rests so re-evaluated halfway through B's which were a battle.
Didn't re-evaluate enough for C's...
Reading it on paper minus the prescribed rests I'd expect to sail through that but the rests (and the tempo on pull ups) made that a pretty tough workout. Tougher than expected.
Did some curls at the end because had finished the prescribed workout and had time to spare.0
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