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

Alf Veedersane

Monday 30/1/2017

A) 'Nekkid' Squats (30X0; AMRAP-2)
112.5kg x 15, 12, 13, 12, 11


Narrow-Stance HB Squat (30X0; AMRAP)
80kg x 20, 21


C) Lat Pulldown
105kg x 3 x 10


D1) Seated Hamstring Curl
82.5kg x 3 x 12

D2) EZ Bar Curl
3 x 15


E) Ab Pulldown
3 x 15



Nekkid squat = no belt, sleeves or wrist wraps. Jesus, they were gruelling. More gruelling than I expected starting out...mostly cos of the slow eccentric. 3rd set was very uncomfortable because bar slightly bent and cocked my wrists back a bit. That said, they were all uncomfortable...

It was rough but this is the work that makes the heavier weights feel lighter in a few months' time. The first session back at that level of volume is the worst because it's a bit of a shock to the system. Mentally as much as physically.

Had never done ab pulldowns before. Like 'em. Good burn off them so at least I knew I was doing them some way right.

F) Food
AMRAP

coffee_cake

Why no wrist wraps
My wrists are sore returning to squats even with them

Alf Veedersane

bluewolf wrote: »

Why no wrist wraps
My wrists are sore returning to squats even with them

Well, that part wasn't specified, per se, but I usually have them on nice and tight when I do have them on and I thought that would probably be an unhelpful level of discomfort given they'd be on a lot longer than normal.

coffee_cake

Oh i loosen them during breaks and that does me

Alf Veedersane

bluewolf wrote: »

Oh i loosen them during breaks and that does me

Ah yeah I do that as well but high rep sets with 3s eccentrics can go on a bit

It wasn't said that I wasn't to wear wrist wraps. I just didn't. I wouldn't wear them at that weight anyway, tbh.

Alf Veedersane

Wednesday 1/2/2017

A) Deadlift (AMRAP-2)
155kg x 7, 6, 6, 6, 6


Snatch Grip RDL (AMRAP)
100kg x 4 x 10


C) DB Row
30kg x 3 x 10 e/s


D) Ab Rollout
3 x 15


E2) DB Overhead Press
20kg DBs x 4 x 12

E1) Leg Press
210kg x 3 x 10



Last time I had AMRAP sets with ~ that weight on deadlift, I had 9,8 so I knew AMRAP-2 would be 6/7 territory but 3 more sets so happy with the reps. Last set was close enough to max at that stage. Worked a bit harder to reverse the movement rather than just slop it down and have to work to get back into position. More control -> more work -> stronger -> win.

Was getting serious lower back pump towards the end of DB rows. Had to stop twice on last set. Went pretty quickly tanxbetajaysis.

After Monday I was much better prepared for the volume being turned up to 11 and now it's time to just embrace the discomfort and get stronger.

Dtp1979

What does snatch grip RDL work differently?

Alf Veedersane

Dtp1979 wrote: »

What does snatch grip RDL work differently?

Works your upper back a lot harder. You probably get more range of motion in your hip hinge as well working your hips harder but you really know about it in your upper back.

Alf Veedersane

Saturday 4/2/2017

A) Bench (AMRAP-2)
70kg x 11, 9, 8, 7, 7


CGBP (AMRAP)
50kg x 16, 15


C) Barbell Row
70kg x 3 x 10


D1) Tricep Pressdown
3 x 12

D2) Reverse Flys
7kg x 3 x 12


E1) Lateral Raise
7.5kgs x 3 x 15

E2) Skullcrusher
30kgs x 3 x 10


F) Wide-Grip Bench (AMRAP-2)
50kgs x 10, 9



Was glad not to have lower body work today - mashed my toe off a chair the other night and it's swollen and badly bruised. Bit more movement in it today so maybe not broken but pretty sore. Not much you can do either way - ice 'n' drugs.

Bench just felt tough. Had hoped to keep it to no less than 9. Putting it down to first day back with high volume. CGBP felt weird - felt light and heavy all at once. Triceps knew all about it.

There's an optional training session, which I'm unlikely to get to do yet so I've added them to training across the 3 days where appropriate. Got in reverse flys, lateral raises and wide grip bench today cos had the time to.

Triceps were minced by the time the wide grip bench came around so they felt same as CGBP: moved quickly but felt heavy quickly too.

Alf Veedersane

Monday 6/2/2017

A) Squats - no belt/sleeves (30X0; AMRAP-2)
117.5kg x 13, 12, 12, 12, 12


Narrow-Stance HB Squat (30X0; AMRAP)
85kg x 20, 20


C) Lat Pulldown
107.5kg x 3 x 10


D1) Seated Hamstring Curl
85kg x 3 x 12

D2) EZ Bar Curl
3 x 15


E) Ab Pulldown
3 x 15



Wore wrist wraps on first squat set. Unhelpful.  Had pins and needles in my hands towards the end. But did not feel like dying. Well, not until the HB narrow stance squats, anyway.

Everything else went up in weight and felt grand. Mostly because they didn't involve squatting.

Pretty sure it's a volume PR though.

Alf Veedersane

Wednesday 8/2/2017

A) Deadlift (AMRAP-2)
160kg x 7, 6, 6, 6, 5


Snatch Grip RDL (AMRAP)
105kg x 10, 10, 10, 9


C) DB Row
32.5kg x 3 x 10 e/s


D1) DB Overhead Press
22kg DBs x 4 x 12

D2) Leg Press
230kg x 3 x 10



Finally figured out the feeling of controlling the eccentric of the deadlift and how it made the next pull easier. Not great but it started to make sense. Still too many loose reps that cost me more reps at the end of sets. Disappointed in numbers but  should start to improve on that.

Snatch grip RDLs: unpleasant. They make sense though so hoping I can improve the quality there.

Plenty to work on.

Had to drop the ab rollouts. Three reps in I had a sharp pain just up under my rib. Stopped, had a go again and it was sharper so I called it.

Alf Veedersane

Saturday 11/2/2017

A) Bench (AMRAP-2)
72.5kg x 9, 9, 9, 9, 8


CGBP (AMRAP)
52.5kg x 19, 15


C) Barbell Row
72.5kg x 3 x 10


D1) Tricep Pressdown
3 x 12

D2) Reverse Flys
8kg x 3 x 12


E1) Lateral Raise
8kgs x 3 x 15

E2) Skullcrusher
30kgs x 3 x 10


F) Russian Twists
25kgs x 3 x 20/20


G) Wide-Grip Bench (AMRAP)
52.5kgs x 10, 9



Always find it hard to gauge failure on bench...until I'm doing the roll of shame. So based on last week I thought 9 would be a decent number to start on and hopefully keep rest of sets up around that rather than big drop off like last week...worked out alright.

Still a bit of soreness trying to get in ab rollouts I left on Wednesday so tried Russian twists and no issue with soreness. They were tougher than I remembered.

7 reps into 1st set of wide grip bench I had my eye on 12+. But then my arms and chest muscles spontaneously combusted and I only just ground out a 10th rep.

That all felt a lot better than last week.

Alf Veedersane

Monday 13/2/2017

A) Squats - no belt/sleeves (30X0; AMRAP-2)
120kg x 11, 11, 10, 11, 10


Narrow-Stance HB Squat (30X0; AMRAP)
88.5kg x 18, 19


C) Lat Pulldown
110kg x 3 x 10


D1) Seated Hamstring Curl
87.5kg x 3 x 12

D2) EZ Bar Curl
28.5kg x 3 x 15


E) Ab Pulldown
3 x 15



Despite knowing how hard it would be, I was looking forward to squatting. 120kg seems to be a landmark of sorts as a number. It's only 75% but it's still a big boost mentally to get the reps in at that number...maybe cos it was a number I once felt daunted by, I dunno.  Gauged them right as well because felt like I recovered relatively quickly at end of each set. Had a target to get 10+ in each set just to get in more reps across 5 sets than before (49).

It is only 75% but it was sans belt and with 3s eccentric, so a lot harder but more reps. And good positional control.

Lat pulldowns felt strong too. First session back at the high volume where I started to feel less like a newborn lamb.

coffee_cake

110kg lat pulldown good lord
I need to up my game here

Alf Veedersane

bluewolf wrote: »

110kg lat pulldown good lord
I need to up my game here

If I used one of the machines with cables and all that, it would be a lot less.

But it's just that they felt more comfortable than they did before at that weight on that machine, regardless of the number

coffee_cake

Do you not use a machine?

Alf Veedersane

bluewolf wrote: »

Do you not use a machine?

Yeah but not with cables and pulleys etc. It's just levers and you put plates on one end and pull down the other so a lot less frictional resistance than cable type ones.

Something like this:

coffee_cake

Oooo I've never seen that before!

PS sorry about all the questions and well done on your progress!
It's great when you pwn a weight you used to struggle with

Alf Veedersane

bluewolf wrote: »

Oooo I've never seen that before!

PS sorry about all the questions and well done on your progress!
It's great when you pwn a weight you used to struggle with

Not at all. I do like that machine cos at least it's reasonable consistent. Cable ones tend to get worse unless well maintained so you could feel like you're going backwards but it's just the machine is getting stiffer and so more friction.

The high volume stuff is really tough but you know it's worth it down the line. Last two weeks, squats -> ded.

EmcD123

Alf Veedersane wrote: »

Not at all. I do like that machine cos at least it's reasonable consistent. Cable ones tend to get worse unless well maintained so you could feel like you're going backwards but it's just the machine is getting stiffer and so more friction.

The high volume stuff is really tough but you know it's worth it down the line. Last two weeks, squats -> ded.

I honestly dont know how you do so many squat reps:eek: its nuts

Alf Veedersane

EmcD123 wrote: »

I honestly dont know how you do so many squat reps:eek: its nuts

Because I'm told to and because I want to push it to be better than before

It gets less nuts every week.

Mr. CooL ICE

EmcD123 wrote: »

I honestly dont know how you do so many squat reps:eek: its nuts

Glad I'm not the only one that thinks this. Seeing Alf's and WHIP IT's high rep stuff makes me want to puke

Alf Veedersane

Nicolas Cage wrote: »

Glad I'm not the only one that thinks this. Seeing Alf's and WHIP IT's high rep stuff makes me want to puke

Was right there with you on the puking 2 weeks ago.

Alf Veedersane

Wednesday 15/2/2017

A) Deadlift (AMRAP-2)
165kg x 7, 6, 6, 4


Snatch Grip RDL (AMRAP)
110kg x 10, 10, 10, 9


C) DB Row
35kg x 3 x 10 e/s


D) Leg Press
250kg x 3 x 10


E) DB Overhead Press
22.5kg DBs x 4 x 12


E) Ab Rollout
3 x 15



Not really sure wtf happened on 4th set of DLs. 5th rep flew up and stopped and dropped in a sudden. Annoyed. Will take more rest between sets and learn to stop a rep earlier in the early sets to give myself an extra 2 in later sets. Win or learn. First couple of sets had felt great though. Way better at getting myself into position for the next rep after each one. That was a positive, at least.

Snatch grip RDLs are horrible. They're good but they're horrible. Started the rows after and the warm ups with 15s felt heavy cos lats had worked hard.

Quad cramped on last rep of leg press halfway up. Not ideal. Had to finish out the rep/get it past the point where I could put the 'brake' in.

DB OHP was probably as good as it's ever been and ab rollouts were ab rollouts.

coffee_cake

Snatch grip are yuck

Alf Veedersane

Saturday 18/2/2017 

A) Bench (AMRAP-2)
75kg x 9, 8, 8, 9, 7


 CGBP (AMRAP)
55kg x 18, 17


C) Barbell Row
75kg x 3 x 10


D1) Tricep Pressdown
3 x 12

D2) Reverse Flys
9kg x 3 x 12


E1) Lateral Raise
9kgs x 3 x 15

E2) Skullcrusher
30kgs x 3 x 11


F) Pec Deck
3 x AMRAP



Probably pushed the 2nd last set of bench a bit too close to failure. Thought I had the two reps in the tank but the last rep was slower than expected. That told on last set. At least the CGBPs didn't really suffer.

Forgot fractional plates for skullcrushers so did sets of 11 instead of 10.

No benches free at the end to do wide grip bench or any free weight stuff so hopped on the pec deck to give the pecs a bit more attention.

Pretty sure I did actually break my toe a few weeks ago - still swollen and walking is uncomfortable. No major discomfort lifting though - sore during squats but the high volume makes the toe the least of the discomfort.

Alf Veedersane

Monday 20/2/2017

A) Squats - no belt/sleeves (30X0; AMRAP-2)
125kg x 10, 9, 10, 9, 9


Narrow-Stance HB Squat (30X0; AMRAP)
92.5kg x 17, 16 (or 17)


C) Lat Pulldown
112.5kg x 3 x 10


D1) Seated Hamstring Curl
90kg x 3 x 12

D2) EZ Bar Curl
30kg x 3 x 15


E) Ab Pulldown
3 x 15



Lack of sleep last night so didn't fancy doing all of the squats. Reasonably happy with the volume. Couple of loose ones on last set and didn't keep tight enough but nothing awful.

Looking forward to whenever I get to do normal squats again.  Feels like I have benefitted from the beltless squats though-really feel it in my abdominals cos of the bracing hard. And the work capacity.

Alf Veedersane

Wednesday 22/2/2017

A) Deadlift (AMRAP-2)
172.5kg x 5, 5, 4, 4, 4


Snatch Grip RDL (AMRAP)
120kg x 9, 6, 7, 6


C) DB Row
37.5kg x 3 x 10 e/s


D) Leg Press
260kg x 3 x 10


E) Ab Rollout
3 x 15



DLs went from ok to slop to ok. As soon as I tried to readjust some things I started to think too hard and it slowed down and made the lift heavier. Need to just wrap my head around it again.

Thought I might have gone too heavy on the rows but managed them without letting ROM drop off.

Think I've always underestimated/been sceptical of the leg press as a worthwhile exercise but I appreciate their place after last few weeks. Serious quad feels from the

Dropped the DB OHPs. It's been a draining day outside of training so just did the prescribed work.

Looking forward to a boring deload next week.

Alf Veedersane

Saturday 25/2/2017

A) Bench (AMRAP-2)
78.5kg x 7, 7, 6, 6, 5


CGBP (AMRAP)
58.5kg x 16, 14


C) Barbell Row
77.5kg x 3 x 10


D1) Tricep Pressdown
3 x 12

D2) Reverse Flys
9kg x 3 x 12


E1) Lateral Raise
10kgs x 3 x 15

E2) Skullcrusher
32.5kgs x 3 x 10



Had to do a bit of work this morning that meant I had a 14k cycle to start off.

Bench felt sh*t. Disappointing. Got a big ol' cramp in left hip on last set, just to round the benching off on a good note...

Everything else was fine.

Did sumo DLs at the end because (a) it may be brought into training as an accessory for a particular reason and (b) my left pec had felt a minor twinge so didn't think the wide grip benching would help. As expected: did not like them...but pretty sure they would work for the reason I'd be doing them.

coffee_cake

Sumos are spreading! Muahahaha