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I don't know what I'm doing but I know what I've done
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Saturday 24/6/2017
A) Squat
107.5kg x 4 x 10
Bench
75kg x 4 x 6
C) Close Grip Bench (@8)
67.5kg x 4 x 10
D) Bent Over Row (@8)
77.5kg x 4 x 8
E) C2
500m row in 1.28.2
Squats fine again. Felt they moved cleanly and kept out anything sloppy.
Bench was grand. Happy enough with close grip benching today. Felt stronger than it has this last few weeks.
Knocked 2.1s off my 500m PR on C2. Delighted to get under 1.30 - it's been a target ever since I first had a go on the C2.0 -
Monday 26/6/2017
A) Bench
77.5kg x 3 x 4
77.5kg x 9
77.5kg x 2 x 4 Deadlift
177.5kg x 5 x 4
C) Snatch Grip RDL
112.5kgs x 4 x 8
D) Lat Pulldown
112.5kg x 5 x 8
Had bench taken down wrong: was supposed to be 5x4, 1x4+ but I had 3x4, 1x4+. So finished last sets of 4 after the set of 9.
The less said about the deadlift the better. I need to spend time drilling it so I can get back the connection between what it feels like and what it looks like. A lot of work to be done.0 -
Wednesday 28/6/2017
A) Squat
126kg x 4 x 6
126kg x 16 Bench
72.5kg x 4 x 6
C)Floor Press (@8)
67.5kg x 2 x 8
70kg x 3 x 8
D) Block Pull
160kg x 4 x 4
Squats felt great. Sank 'em.
Gave a good 2-count pause on bench. Solid.
In hindsight, I should have pulled the plug on the sets with 67.5kg sooner and kicked off at 70.
The 160 block pulls felt about where I was just about to start letting form slide so I stayed at that weight to drill form and try join what it looks like and what it feels like again. Started to get it a bit better. I'm ok with taking a step or two backward on the weight to try to improve on form. It's not perfect by any means but it felt a bit better. I know I can get back to where I was but I just need to be more diligent in drilling it.
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Friday 30/6/2017
A) Squat
110kg x 4 x 10 Bench
75kg x 4 x 6
C) Close Grip Bench (@8)
68.5kg x 3 x 10
70kg x 10
D) Bent Over Row (@8)
80kg x 4 x 8
Kept the belt off for squats. They felt lovely. Weight hasn't been too much these last few weeks but it feels and looks better than it has in a while.
Happy enough with how comfortable bench has been feeling - it's not heavy but I've had to widen my grip while the elbow issue heals up (almost there) and it hasn't felt as alien as I'd expected.
68.5kg was about right for sets of 8 @8 but moved up for last set to push it a bit more.0 -
Monday 3/7/2017
A) Bench
80kg x 5 x 4
75kg x 3 x 3 Deadlift
182.5kg x 5 x 4
C) RDL (@8)
130kgs x 4 x 8
D) Lat Pulldown
112.5kg x 5 x 10
Bench felt good. Even slower pauses...to be sure to be sure.
DLs felt and looked a bit better. Far from perfect but moving away from the abomination it had become. Out of nowhere, nearly got sick on 4th set. Wtf?
Had to think my way through RDLs and make sure to hinge the hips properly and not get sloppy. Hamstrings: ded.
Glad that was better. Last week, this session was so intensely frustrating. Was really p*ssed off with myself. Today wasn't perfect but it was a lot better and the weight felt lighter for it.
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Wednesday 5/7/2017
A) Squat
132.5kg x 4 x 5
127.5kg x 2 x 3 Bench
75kg x 5 x 5
C)Floor Press (@8)
75kg x 5 x 6
D) Block Pull
180kg x 5 x 3
Squats moved nicely. I did enjoy seeing that it was going back over 130. I was looking forward to going into heavier range today. Enjoyed that. Tried out SBD knee sleeves for first time - definitely feel like they'll bring more to the party than the Rehbands.
Bench bored the life out of me. Just lengthened the pauses.
Thought 175 would be about right for block pulls but felt there was a bit more to give while keeping form reasonable so top sets were at 180kg.
5th set:
Good craic training.0 -
Friday 7/7/2017
A) Squat
115kg x 4 x 8 Bench
76kg x 5 x 5
C) Close Grip Bench (@9)
72.5kg x 5 x 8
D) Bent Over Row (@9)
78.5kg x 4 x 10
Squat was ok. Felt a bit heavier the first couple of sets but felt smoother the last 2. Leaving off belt, sleeves on these lower weight squats for now.
5x5 is the most boring set/rep combo of all time.
Did an easy 1000m on C2 just to get a feel for the longer distance. 3.30.
Hashtag yawn.0 -
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Monday 10/7/2017
A) Bench
82.5kg x 5 x 4
77.5kg x 3 x 3 Deadlift
190kg x 4 x 4
C) RDL (@8)
142.5kgs x 4 x 6
D) Lat Pulldown
117.5kg x 5 x 8
Bench felt pretty solid. Got through them pretty quickly.
First deadlift set just felt off. Uncomfortable or something. Certainly felt uncomfortable when the skin started lifting off my hands. Raw.
RDLs were fine. Straps so hands were graaand. Same with pulldowns.
Didn't realise how warm it was until I started to sweat like Josef Fritzl when the MTV Cribs crew arrived at his door.0 -
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Wednesday 12/7/2017
A) Squat
137.5kg x 4 x 4
132.5kg x 2 x 3 Bench
77.5kg x 5 x 4
C)Floor Press (@8)
77.5kg x 5 x 6
D) Block Pull
Ramped up to 190kg x 3
Squats felt nice and smooth as they should.
Bench was fine. Boring but fine. Same with floor press.
Bit loose on the second and third reps of the 190kg block pulls. I don't think I'm getting my hips down enough which doesn't help getting behind the bar. But they weren't bad.
An hour and ten for that wasn't bad.0 -
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Friday 14/7/2017
A) Bench
87.5kg x 4 x 3
80kg x 3 x 3 Deadlift
197.5kg x 4 x 3
C) RDL (@8)
145kgs x 4 x 6
D) Lat Pulldown
120kg x 5 x 8
Was meant to be doing this session on Monday but swapped with what was down to do today because will be away and not sure if I'll be able to train.
Bench was grand. Kept to a 1-1000-2-1000 count for pause. Left shoulder started to feel funky towards the last set. Out of nowhere.
Hands started to tear on 1st set of DLs so gave straps a go. More of a hindrance than a help so ditched them sharpish.
Everything else was fine. Usual AM trainig +10% weight tax...0 -
Monday 17/7/2017
A) Squat
120kg x 4 x 8 Bench
80kg x 4 x 4
C) Close Grip Bench
72.5kg x 5 x 8
D) Bent Over Row (@9)
80kg x 4 x 10
Trained in The Warehouse in Galway. Distinct lack of bars with centre knurling today. Was also like a sauna.
Squats weren't heavy enough for the lack of centre knurling to matter much, thankfully, but moved a touch once or twice. Still, moved well enough, despite less than ideal prep for the session.
Bench was fine. No residual gamminess from Friday's benching.0 -
Wednesday 19/7/2017
A) Squat
142.5kg x 4 x 3
137.5kg x 2 x 3 Bench
80kg x 5 x 3
C)Floor Press
80/82.5/85/87.5/90kg x 4
D) Block Pull
Ramped up to 200kg x 2
Need to brace better for squats. Just concentrate on not letting shoulders rise when inhaling.
Had thought 82.5 would be right for 5 sets of 4 on floor press but was fine so went up. And again. So changed plan a touch cos of how it went.
Went to a reasonably comfortable double with 200 off the blocks. Happy enough.
Plan for the comp is to use it as a springboard for November comp. Conservative openers and use third and only go for PR on last. Ideally, PRs with a bit more in the tank.0 -
Friday 21/7/2017
A) Squat
125kg x 5 x 5 Bench
80kg x 3 x 3
C) Close Grip Bench
80kg x 5 x 5
D) Bent Over Row (@9)
82.5kg x 4 x 8
Drop in volume today and nothing too heavy. Good timing cos I felt like sh*t all day yesterday and then squat warm ups felt gammy and heavy at the start.
Felt less weak as the session wore on.
CGBP felt really solid. As did rows.0 -
Monday 24/7/2017
A) Bench
90kg x 3 x 2
82.5kg x 3 x 2 Deadlift
202.5kg x 3
C) RDL (@8)
Ramped up in sets of 5 to
160kgs x 5
D) Lat Pulldown
130kg x 5 x 6
Spent yesterday boll*xed as though my head was in a vice grip and all my energy was being used to stop my head collapsing.
Bench was a piece of p*ss...flew up.
Deadlift....my deadlift has been f**king with my head for weeks. Was not confident going in for 202.5. But I talked myself around and it felt better than has done in ages. New 3RM....sounds better than it is but it's a decent marker considering how it felt before last comp. Next deadlift is at the comp.
Was a new 5RM on RDL but I'm just happy that I held form reasonably til the end. Was going on last a bit so didn't try to add more weight. Doing them heavier but worse would serve zero purpose.
Lat pulldown was solid enough too. Less volume beforehand helped.
Probably a single around opener territory at bench and squat next week but that's it. There's a lot less fatigue accumulated this time but then it's only been 7 weeks. Feeling decent.0 -
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Friday 28/7/2017
A) Squat
130kg x 5 x 5 Bench
82.5kg x 3 x 3
C) Close Grip Bench
85kg x 3 x 5
Feeling really good about my squat. Practiced facing away from wall...not a mirror in sight. I don't do that enough and it's better for me for feeling depth. Depth was goooood.
Bench felt flawless.
Was feeling a little niggle along by my collar bone (not quite across at my shoulder) on left side just after I'd rack bar when was on close grip so called it after 3 sets rather than so the full 5 and aggravate something.
Really happy with how everything felt and moved.0 -
Monday 31/7/2017
A) Bench
92.5kg x 3 x 2
87.5kg x 2 x 3 Deadlift
160kg x 2 x 5
C) RDL
Ramped up in sets of 4
170kgs x 4
First bench set was sloppy. Also, too many reps warming up.
Deadlift was fine. Must remember to push knees out hard.
New RDL PR. As I set up, I remembered it was doing heavy RDLs I f**ked up my back 2.5 years ago. Doing sets of 5 at 112.5...(granted, there were some other factors but still would have been a 5x5 PR if I'd finished)
Whenever I think back to when I never thought I could do what I can do now...it reminds me to keep doing it and keep thinking I can do it.
Squat and bench up to last warm up on Wednesday and it's go time.0 -
Wednesday 2/8/2017
A) Squat
137.5kg x 1 Bench
82.5kg x 1
Just worked up to last warm ups on squat and bench. Planned openers are 147.5 / 90 / 202.5.
Was supposed to be 135 but brain fart. Thinking back, regardless of how the comps went, today was the first time I was properly focused on my last warm up session and made the weights look and feel like they should.
Did some curls after because curls.0 -
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