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I don't know what I'm doing but I know what I've done
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Monday 22/8/2016
A) Bench
(180s rest)
4 AMRAP sets with 85kg:
5, 5, 3, 2
DB Bench
(90s rest)
4 x AMRAP with 30kg DBs:
8, 7, 5, 5
C) NG Pull Ups (30X0)
(60s rest)
+15kg x 5 x 3
D) Skullcrushers
(60s rest)
30kgs x 15
31kg x 12
32.5kg x 10
35kg x 8
D) C2
1,000m in 3.18.8
E) DB Hammer Curls
(60s rest)
15kgs x 10 x 8
F) Reverse Curls
(60s rest)
20kg x 5 x 10
Hoped to keep last week's decent showing up this week at ~90%. Last time was 3x3, 1x4 as a reference. Should have had the 4th rep on 3rd set so said I'd go back for one more set. Because volume. But then the bar path was awful and thought about going again but said the sensible thing would be to come back and be better the next time.
But then the DB pressing felt much more solid...stronger.
Even C2 was only 0.3s outside my best 1,000m time which I didn't expect.
Actually, everything after benching felt good. I think maybe I wasn't as tuned in as I should have been and made sure that didn't happen again.
Ran out of f**cks to give fairly quickly on hammer curls so just switched to reverse curls and saw out the sets.0 -
Wednesday 24/8/2016
A) Deadlift
Ramp up to 185kg x 3
150kg x 5 x 4 RDL
Ramp up to 145kg x 6
C) Front Squat
90kg x 2
90kg x 10 x 1 (EMOM)
D) Pendlay Row
(60s rest)
65kg x 13, 11, 10, 9
E) Pull Ups
4 x 8
Coaching day. This session was about leaving a rep in the tank because recovery. So 185kg was max reps minus at least 1 rep.
PR on RDL had been 140kg x 5 so max reps minus one at 145kg ended up being 6.
Front squats felt fine.
Food and rest time.0 -
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Saturday 27/8/2016
A) Overhead Squat
Just went up to 60kg x 2 x 2 Cable Hip Abductions
(60s rest)
4 x AMRAP e/s
C) DB OHP (20X0)
(90s rest)
4 x AMRAP with 25kg DBs:
9, 9, 5, 6
D) C2
1,000m in 3.18.7
E) Lat Pulldown
(90-120s rest)
105kg x 4 x 12
So, had to switch squatting to Wednesday because coaching and rather than do anything heavy, I just did that and a dose of mobility work after.
Kept losing bar forward on OH squats. Wasn't keeping scaps et al tight enough but at least I found it relatively easing getting the bar overhead.
Cruised a bit too much from 400-600m on C2. Should have been sub 3.18.
Bit of a weird session. Had it in my head it was a nothing session I suppose. Everything felt kinds off - maybe cos I hadn't gone in with usual focus or maybe I got lucky and just used up one if those shi*ty sessions that happens from time to time.0 -
Monday 29/8/2016
A) Bench
(180s rest)
90kg x 4 x 2 DB Bench
(90s rest)
4 x AMRAP with 32.5kg DBs:
7, 6, 4, 4
C) NG Pull Ups (30X0)
(60s rest)
+16.25kg x 5 x 3
D) Skullcrushers
(60s rest)
30kgs x 15
32.5kg x 12
33.5kg x 10
35kg x 10
E) DB Hammer Curls
(60s rest)
15kgs x 8 x 8
Woke up yesterday morning with my arms in some weird position and when I went to move them, there was some sort of weird click in my right shoulder. They just felt weird and achey since but seemed ok when I did a whack of shoulder dislocates and some press ups.
Doubles were relatively comfortable but wasn't confident 3rd was there - possibly they weren't, possibly the shoulders issue had got into my head more than it should have - so just took the doubles and hopefully mind and body will be back in order next week.
DB benching felt alright though. First time getting up to 32.5s so reasonably happy with how they went.
Pull ups felt good. Skullcrushers felt really good. Didn't feel like doing curls but I needed to balance out the tricep pump...0 -
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Wednesday 31/8/2016
A) Squat
140kg x 7 (AMRAP) Box Squat (32x1)
Up to 120kg x 3
C) DB OHP (20X0)
(90s rest)
30kgs x 5 (AMRAP)
D) Lat Pulldown
(90s rest)
120kg x 11 (AMRAP)
Coaching! So today's squats were at 140kg and earlier I thought how it's a weight I've only gone up to twice (second time wasn't brilliant) and only a weight I've tried singles at. But the last warm-up at 130 felt handy.
So the AMRAP set went to 7. Never felt in trouble. No serious grinding required. Depth was good.
Didn't head for anything too high on box squat - just made sure I was getting it right. Felt weird in bare feet.
Heaviest DB OHPs I've done. Never gone higher than 25s but had the 30s handed to me and managed 5...lost it a little so got a little help on 6th.
One set at 120kg on lat pulldown. 11...had the 12th but gravity.
All's good in the hood.0 -
Friday 2/9/2016
A) Deadlift
187.5kg x 3
155kg x 5 x 4 RDL
150kg x 5
C) Front Squat
102.5kg x 3 x 1
D) Pendlay Row
(60s rest)
67.5kg x 12, 10, 9, 9
E) Face Pulls
4 x 15
Again, everything was kept a rep or so shy of max because recovery. Pretty happy with those DLs considering I did the top set at 8am. But from the 2nd set on the really came together as everything I've learned in the last 8-10 weeks started to fall into place.
RDLs felt strong. Front squats were grand.
Happy with the numbers and to have plenty in the tank.0 -
Monday 5/9/2016
A) Bench
87.5kg x 1
92.5kg x 1
96kg x 1
97.5kg x 1
100kg x F DB Bench
(90s rest)
4 x AMRAP with 32.5kg DBs:
8, 7, 5, 4
C) NG Pull Ups (30X0)
(60s rest)
+17.5kg x 5 x 3
D) Skullcrushers
(60s rest)
30kgs x 15
32.5kg x 12
35kg x 10
36kg x 9
Left shoulder still feeling off since I slept awkwardly on it over a week ago. And I went in just thinking I'd see how it felt once I got over 80 but didn't think there'd be any PR. But as I went through the warm ups it was feeling fine. Forgot about it.
Went to 96 after 92.5 just to bank the token PR. My bench is my worst lift so 1kg is 1kg closer to 100kg. 97.5kg slowed but never in doubt. Could have gone for 98.5 after but I wanted to have a go at 100kg. It stopped about 3" off my chest. Felt no heavier than 96kg did the last time I tested so..next time!
Jesus, the heat tonight though.0 -
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Wednesday 7/9/2016
A) Squat
120kg x 1
140kg x 1
152.5kg x 1 - new PR
160kg x 1 - even newer PR Front Squat
107.5kg x 1 - PR
After my last training cycle, the double BW squat was the next target but I didn't think it would come just yet...not until the 140x7 last week. 152.5 was fine. First go at 160 I lost it forward a bit and missed it but I knew I had it. Knew I had it once I lifted it out. 10kg PR.
Added 2.5kg to front squat after.
From identifying weak points, to programming exercises to address them to just straight up fixing my broken deadlift a lot of credit to COH for some brilliant coaching.0 -
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Saturday 10/9/2016
A) Bench
92.5kg x 1
100kg x 2 x F Deadlift
165kg x 1
180kg x 1
192.5kg x 1
205kg x 1
215kg x 1
220kg x 1
Decided to have a pop at 100kg again so just went from 92.5kg to 100kg this time. First time I brought the bar down too high and just made it a bit too hard. Second time was better but it stopped about 3" off my chest and it felt like if I got it going again I had it. But I didn't. So it'll have to wait until the next training cycle.
It was the last training before dropping the intensity back and higher volume so I decided to do some deadlifting too. Felt like I rushed myself setting up for 192.5kg so it was a bit harder than it should have felt. Made the 205 seem more daunting...started to think I'd only gone higher once and that I might miss it. But then I wiped that, went to the bar and it flew up. Caught me a bit by surprise, tbh. The 215kg was quicker than the 210 a few weeks back. I was in bonus territory....and YOLO so had a go at 5 plates. Wasn't the prettiest lift but up it came.
215kg
220kg
There's huge credit to COH for what came together in the last week. 8-10 weeks coaching and added 20kg to my deadlift and 10kg to my squat and 2.5 to my bench. Less than 3 months! I might have added a bit but strengthening the weak points in particular and working on technique made such a big difference so massive credit to de coach inallinanywayas.0 -
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Monday y 12/9/2016
A) Bench
60kg x 3 x 5 Lat Pulldown
100kg x 4 x 12
C) Tricep Pressdown
4 x 15
D) C2
2,000m in 7.03.1
Deload time. Bench back at 60%.
First time to have a go at 2,000m on C2. I think I had the split too short - had it at 200m - to try get a better gauge on pace but I wouldn't have spotted the extra 0.5s over at each turnover so it probably worked against me but anyway it's a target to beat. Will have the chance to do a bit more conditioning work again for the next few weeks anyway.
Walked a bit at the end to keep legs loose. Forgot my headphones - walking without music was zero craic. Surprised I lasted 15 minutes.0 -
Alf Veedersane wrote: »Wednesday 12/9/2016
A) Bench
60kg x 3 x 5 Lat Pulldown
165kg x 4 x 12
C) Tricep Pressdown
4 x 15
D) C2
2,000m in 7.03.1
Deload time. Bench back at 60%.
First time to have a go at 2,000m on C2. I think I had the split too short - had it at 200m - to try get a better gauge on pace but I wouldn't have spotted the extra 0.5s over at each turnover so it probably worked against me but anyway it's a target to beat. Will have the chance to do a bit more conditioning work again for the next few weeks anyway.
Walked a bit at the end to keep legs loose. Forgot my headphones - walking without music was zero craic. Surprised I lasted 15 minutes.
165 is one hell of a jump on the lat pulldowns0 -
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Alf Veedersane wrote: »Wednesday 12/9/2016
Thanks God it's Wednesday already... felt like Monday all day
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caviardreams wrote: »Thanks God it's Wednesday already... felt like Monday all day
I was typing this on the treadmill to keep myself on it a few minutes longer...and copied from a previous day. Even changed the day from Saturday to Wednesday!0 -
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Wednesday 14/9/2016
A) Squat
97.5kg x 3 x 5 Barbell Row
(60s rest)
60kg x 4 x 12
C) Hamstring Curl
(60s rest)
80kg x 4 x 15
D) C2
1,000m in 3.29.5; 120s rest
1,000m in 3.30.6; 120s rest
500m in 1.42.5
E) Hammer Curls
(60s rest)
12.5kg x 6 x 12
F) Cable Hip Abductions
4 x AMRAP e/s
It's Wednesday again and just like Tom Petty...I'm deeeeeeee, deloading.
Did squats high bar because that's where I might be kicking off the next cycle. I did them for maybe a month before I got back into training last time out and 4x8 with 110kg was tough so it's no harm to work on it. Was in flats - my thinking was that it would just make me be more conscious of my positions in them because the squats would feel different out of squat shoes.
Had thought about the treadmill but I went back to the C2 to get some more work in. Just trying to get my feel for 1.45/500m pace. Will continue to build on it.
There's probably 18/19 weeks til the next likely competition (presuming the IPF have one at the end of Jan again). I was too late for the RevFit one and 3 of the 4 weekends ahead of the GPC comp on 29th of Oct involve travelling around. So, there's a fair bit of time to work on weak points and get a fair whack of volume in.0 -
Saturday 17/9/2016
A) Deadlift
132.5kg x 3 x 5 Front Squat
65kg x 4 x 12
C) Leg Extension
Pin 14 x 3 x 15
D) Treadmill
5 rounds: 1 min jog @13.5 kmph, 2 min quicker @ 16.5 kmph
E) Calf Raises
4 x AMRAP
Still deloading. Today was the day realised I took the peak to the right time (or rather I was told to) just before the wave broke. Deload timing is spot on.
Looking forward to getting back into something though and seeing if I can build on the progress of the last few months.
First time I've run in aaaages. Was a bit leggy but was fine. Felt like I've held onto a reasonable level of cv fitness.
Did some calf raises at the end because the 2nd anniversary of the last time I trained calves was a while ago...Did some other light upper back/shoulder work at the end...face pulls, reverse flys.0 -
Monday 19/9/2016
A) Bench
67.5kg x 3 x 5 Lat Pulldown
102.5kg x 4 x 12
C) Tricep Pressdown
4 x 15 - 2x rope, 2x straight bar
D) C2
3 x 500m row/70s rest
1.39.9/500m
E1) Hammer Curls
15kgs x 5 x 9
E2) CGBP
60kgs x 5 x 8
All kinds of calf DOMS after Saturday. Ugh.
Still sort of deloading - bumping main lifts to 70% this week but keeping volume low. Plan is to kick into something new, something with lots of volume, from next week or so.
Paused the benching because I'm likely to be getting a lot more paused benching involved from now on.
Was tired today and felt it on C2. Thought I'd get at least 1 more round under 1.40 but knew it was gonna be closer to 1.45 on 4th round but I'll get 4 next week.
Walked for a while at the end to loosen out calves0 -
Wednesday 21/9/2016
A) HB Squat
105kg x 3 x 5 Barbell Row
(60s rest)
62.5kg x 4 x 12
C) C2
1,000m in 3.27.5 > 120s rest
1,000m in 3.35.7 > 105s rest
500m in 1.42.4
D) Hamstring Curl
(60s rest)
82.5kg x 4 x 15
E) Hammer Curls
(60s rest)
12.5kg x 5 x 12
F) Paused Squats (2220)
80kg x 4 x 5
Squats at 65%. Need to work on staying more upright throughout with high bar - I have an tendency to lean a bit when I sit deep - so need to work on technique. I made some reps look more like they were at 85% ffs.
So decided to go do some HB paused tempo squats at the end to slow it down and get used to what the positions should be and what they felt like. Couple of inches up my back and it felt too alien.
First 1,000m on C2 was really comfortable. Let handle slip on 2nd round so lost time. Still, it felt better than recent efforts. Thank f*ck.0 -
Saturday 24/9/2016
A) Deadlift
145kg x 3 x 5 Front Squat
67.5kg x 4 x 12
C) Leg Extension
75kg x 3 x 15
D) Chest-Supported DB Rows
22.5kgs x 4 x 15
E) Ab Rollouts
5 x 15
Just bumped DLs to 65% and low volume. It had been a while since I'd done high rep sets of front squats til last week. Felt harder than I expected it to. Last set felt most comfortable today and was way deeper than I usually go. Felt good though.0 -
Monday 26/9/2016
A) Close-Grip Bench
4 x (AMRAP-2)
63.5kg x 14, 12, 11, 10 DB Row
25kg x 3 x 12
C) Bench
63.5kg x 2 x AMRAP:
15, 11
D1) Barbell Row
62.5kg x 5 x 12
D2) Reverse DB Flys
6kgs x 5 x 12
E) Tricep Pushdown
(60s rest)
3 x 1-min AMRAPs
F) C2
6 rounds: 250m/45s rest
0.48.7 - 0.50.0
New programme time!
I'm reliably informed the pain train is coming. But the destination is Gainsville so that's a'ight.
The squat, bench and deadlift gonna be secondary lifts for a while!
Found it a bit hard to gauge the point of being 2 shy of failure on CGBP at start but think it wasn't far off.
Bench (C) got heavy quickly at the 9-rep mark on 2nd set.
Kept rests shortish - 1.5/2.5 mins - for A-C to see how long it might take me to get through the new workouts (65 mins today - not including the C2 at end)
Can already tell I'm gonna have to work damn hard. That buzz of laying foundations.
I'll know all about it tomorrow though.0 -
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Wednesday 28/9/2016
A) Front Squat
4 x (AMRAP-2)
70kg x 15, 14, 13, I5 Walking Lunge
22.5kg each hand: 3 x 12 e/s
C) Squat
105kg x 2 x AMRAP:
20, 19
D1) Wide-grip Seated Row
5 x 12
D2) Barbell Bicep Curl
27.5kgs x 5 x 12
E) Leg Extension
(60s rest)
3 x 1-min AMRAPs
Gauged the AMRAP-2 better on front squats. Didn't get too close to failure and I'm pretty sure it was the most volume I've done at 70 across fewer sets. Belt on for last set. Wasn't fancying the idea of lunges and high rep squatting after that though.
Lunges weren't too bad once I got into a bit of a rhythm.
Happy with the squat volume as well. Didn't need to do any cardio after.
The 60s sets of leg extensions at the end is a nasty finisher. Haven't left the gym with spaghetti legs in a long time.
Pretty sure this workout is the most gruelling of the programme.0
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