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I don't know what I'm doing but I know what I've done
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Wednesday 23/5/2018
A) Deadlift
220kg x 1
Bench
107.5kg x 1
Back into the next block of training but took the chance to see where deadlift and bench were. Haven't pulled 220 since comp last May. Not sure what caused the beginning of the regression but that it was a mental issue before the last 8-week block of training. So without trying to peak properly, was delighted to pull it.
Then had a go on bench and on 107.5kg, I didn't get it moving back off the chest but about 6" off the chest, I recovered it and locked it out. PR.
So back at it the next day. Nice to lay down some decent markers for the next block of training.0 -
Friday 25/5/2018
A) Trap Bar Deadlift (60s rest, @9)
150kg x 10, 9, 7, 6, 5 Good Mornings
70kg x 12
80kg x 10
90kg x 8
100kg x 6
C1) Rear-Foot-Elevated DB Split Squat
20kgs x 5 x 8/8
C2) Barbell Row
70kg x 5 x 15
C3) Ab Pulldowns
5 x 20
Guess who's back?
Back again?
Volume's back, tell a friend.
Trap-bar DLs began with a set of 10 @9, then a 60s rest then up to @9, 60s rest etc. Weight based on trap bar being 25kg. Did them with handles down so pulling from same level as bar in deadlift rather than 3-4" shorter ROM cos of handles. Didn't even have enough time to lie down between sets. Ded.
Fortunately I just had Good Mornings after that....then a tri-set involving Bulgarian split squats. Confirmation COH hates me.
That said, part of me enjoys that high volume suffering. The part of me that hates myself I guess.0 -
Saturday 26/5/2018
A) Seated DB OHP (60s rest, @9)
22kg x 10, 10, 10, 8, Close-Grip Bench
67.5kg x 12
72.5kg x 10
77.5kg x 8
82.5kg x 6
C1) Lateral Raises
10kgs x 5 x 12
C2) Barbell Shrugs
120kg x 5 x 15
C3) Tricep Pressdown
5 x 20
Jaysus. Some lower body DOMS from last night's training.
22.5s in use and thought 25s would be a bit ambitious so went with 22s. First set was more @7.5 hence 10s across first 3 sets.
Happy enough with close grip numbers.
Tri-set at the end was grand.
Tricep pumpage.0 -
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Monday 28/5/2018
A) Beltless High Bar Squat (60s rest, @9)
115kg x 10, 9, 7, 6, 5 Snatch Grip RDL
135kg x 12
140kg x 10
145kg x 8
152.5kg x 6
C1) High Box (18") Step Up
10kgs each hand x 5 x 8/8
C2) Swiss Ball Leg Curl
5 x 15
C3) Russian Twist
20kg x 5 x 20
There will be all of the DOMS.
Beltless high bar was unpleasant...mostly because 60s rests lasted less than 10s. Quads felt like overcooked pasta after that.
Glutes burned like a mu'fuggah on the first set, never mind the rest. Second set did feel stronger though. Not keeping my lats tight enough on last couple of reps. To work harder on that.
Noticed my hip stability much better than it used to be - step ups on high box used be a perfect demonstration how I had a weakness on one side. Even just with the 10s.
Thank God I don't really need my legs again til Friday.0 -
Alf Veedersane wrote: » Snatch Grip RDL
135kg x 12
140kg x 10
145kg x 8
152.5kg x 6
Just realised this was an astonishing brain fart. What I actually somehow managed to do was stiff-leg DLs...
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Wednesday 30/5/2018
A) Incline Bench (60s rest, @9)
60kg x 10, 6, 4, 3, 3 Neutral-Grip DB Bench
25kgs x 12
27.5kgs x 9
30kgs x 7
Wide-Grip Bench
5 x 12 (with 40/50/50/45/40kg)
C2) EZ Bar Curls
25kg x 5 x 15
C3) DB Flys
5kgs x 20
6kgs x 4 x 20
I haven't felt so weak since I first entered a gym. Holy f**k. I knew the incline benching would drop off but not like it did. I thought the 60s rests the last day felt short...they disappeared today.
NG DB benching felt good but then the triceps died a death at the end.
By the last tri-set, my triceps were cooked. Highlight was struggling to finish the set of wide grip bench with 45kg.
A baby deer having a stroke would have looked stronger under a bar.
That being said, there was a savage pump...arms and chest were about one million p.s.i. Give or take.0 -
Friday 1/6/2018
A) Trap Bar Deadlift (60s rest, @9)
160kg x 8, 7, 6, 6, 5 Good Mornings
75kg x 12
85kg x 10
95kg x 8
105kg x 6
C1) Rear-Foot-Elevated DB Split Squat
22.5kgs x 5 x 7/7
C2) Barbell Row
75kg x 5 x 12
C3) Ab Pulldowns
5 x 15
Trap Bar DL felt better this week. A bit smoother and faster through the rep.
Felt much better during today's sweat-con.
Did a couple of 500m rows at the end as well.0 -
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Saturday 2/6/2018
A) Seated DB OHP (60s rest, @9)
25kgs x 8, 7, 7, 5, 5 Close-Grip Bench
70kg x 12
75kg x 10
80kg x 7
85kg x 6
C1) Lateral Raises
12.5kgs x 5 x 10
C2) Barbell Shrugs
5 x 12
C3) Tricep Pressdown
5 x 15
Good pump sesh. This high volume training has coincided with the warmer weather....which is nice...0 -
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Monday 4/6/2018
A) Beltless High Bar Squat (60s rest, @9)
122.5kg x 8, 7, 6, 5, 4 Snatch Grip RDL
120kg x 12
130kg x 10
137.5kg x 8
145kg x 6
C1) High Box (20") Step Up
12.5kgs each hand x 5 x 7/7
C2) Swiss Ball Leg Curl
5 x 12
C3) Russian Twist
25kg x 5 x 15
Jesus Christ it's warm. Squats were tough...bit off and I wanted a couple more reps on the last couple of sets but not today, Josephine.
Remembered to do snatch grip RDLs and not SLDLs this week. Having to be more conscious of keeping lats and upper back tight, with deadlift in mind. They were all very solid.
Some 3 x 500m intervals on C2 rower at the end (< 1.45) because the Crossfit Games.0 -
Wednesday 6/6/2018
A) Incline Bench (60s rest, @9)
70kg x 8, 6, 4, 3, 3 Neutral-Grip DB Bench
25kgs x 12
27.5kgs x 10
30kgs x 8
32.5kgs x 6
C1) Wide-Grip Bench
5 x 10 (52.5/55/57.5/60/57.5)
C2) EZ Bar Curls
30kg x 5 x 12
C3) DB Flys
7.5kgs x 5 x 15
D) C2 Intervals
3 x 500m (@ <1.43; 120s rests)
2 x 250m (@ < 0.50; 60s rests)
Incline bench was better than last week. Those last 2/3 sets, the weight doesn't feel heavy...you just can't push it up.
NG DB benching felt pretty solid.
Felt less weak than last week. Not difficult to be fair.
Had aimed for more intervals on the C2 but haven't been on it for a long time so need to build the mileage
#2years2Tokyo0 -
Friday 8/6/2018
A) Trap Bar Deadlift (60s rest, @9)
172kg x 6, 5, 5, 4, 4 Good Mornings
77.5kg x 12
87.5g x 10
95kg x 8
105kg x 6
C1) Barbell Row
80kg x 5 x 10
C2) Ab Pulldowns
5 x 12
Trap bar deadlift weight includes for a 32kg bar this week.
Used the safety squat bar for good mornings.
Dropped single leg squats from Cs because was getting twinge in my right knee. It was at me during the trap bar deadlifts but was just having none of it on the single leg stuff. A familiar twinge that rolling out helped before.0 -
Saturday 2/6/2018
A) Seated DB OHP (60s rest, @9)
25kgs x 6, 6, 6, 6, 4 Close-Grip Bench
72.5kg x 12
75kg x 9
80kg x 7
85kg x 6
C1) Lateral Raises
15kgs x 5 x 8
C2) Barbell Shrugs
5 x 10
C3) Tricep Pressdown
5 x 12
D) C2 Intervals
2 x 500m (@ <1.43; 120s rests)
3 x 250m (@ < 0.50; 60s rests)
4 x 150m (@ < 0.30; 40s rests)
27.5s wasn't happening today on OHP. A spot to get them up in place would have helped but just grabbed the 25s and knocked out more reps.
The last rep on the set of 12 took a bit of time to lockout. Half an hour probably. So dropped the next set to 75 for the set of 10.
C's felt strong this week.
Finished off with C2 intervals...building the mileage.0 -
Monday 11/6/2018
A) Beltless High Bar Squat (60s rest, @9)
130kg x 6, 4, 3, 3, 1 Snatch Grip RDL
120kg x 12
130kg x 10
140kg x 8
150kg x 6
C1) High Box (20") Step Up
17.5kgs each hand x 5 x 6/6
C2) Swiss Ball Leg Curl
5 x 10
C3) Russian Twist
25kg x 5 x 12
The short rests burned me no end on the squats. Last set could have been a 2 but I was told to rack it so I did. On the plus side, the top set was a rep PR for 130. I've done 132.5 for a set of 5 but with a belt so beltless PR. So there's that.
Happy enough with SG RDLs but I need to keep tight for every rep and not switch off.
Sharp twinge in right knee on first set of step ups so gave it a break and when I gave it a go again, it was fine. No short rests between rounds this time...15 sets. Shook.0 -
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Friday 15/6/2018
A) Incline Bench (60s rest, @9)
75kg x 6, 3, 3, 2, 3 Neutral-Grip DB Bench
27.5kgs x 12
30kgs x 10
32.5kgs x 8
35kgs x 5
C1) Wide-Grip Bench
5 x 8 (60/62.5/65/62.5/60)
C2) EZ Bar Curls
32.5kg x 5 x 10
C3) DB Flys
10kgs x 5 x 12
D) C2 Intervals
1000m in 3:36.2
3:00 rest
750m in 2:38.7
2:30 rest
500m in 1:43.5
1:00 rest
250m in 0:50.0
Important work stuff so hadn't chance to get to train since Monday. Felt like I'd been away for ages!
Warm ups made 75 feel like it would be right for 6 reps @9 but felt more like @9.5/10 and that was borne out when the second set took a dive. But the ship steadied after.
Sick pump from the Cs.
Lay down for a bit...then C2 because I hate myself. Pushed hard enough but managed the pace reasonably well.0 -
Saturday 16/6/2018
A) Beltless High Bar Squat
135kgs x 1 Bench
100kg x 2
C) Deadlift
190kg x 1
140kg x 2 x 5
D1) 45-deg Leg Press
200kg x 4 x 10
D2) Pull Ups
4 x 10
D3) Overhead Tricep Extension
4 x 12
Won't be able to train until Thursday at the earliest so just went in and did a bit to tick over cos finished the block of training last night.
Worked up to comfortable top sets - nothing too close to max. No point in trying to and I was knackered after the past couple of days so just played it sensible.0 -
Thursday 21/6/2018
A) High Bar Squat
90kg x 6 x 5 High Incline Bench
57.5kg x 6 (@8)
42.5kg x 3 x 8
42.5kg x 16
C) Decline DB Bench
25kgs x 4 x 15
D) Lat Pulldowns
100kg x 5 x 15
E) Reverse Flys
5 x 20
One proper training session in 10 days and a few days holidays didn't have me feeling like I'd be in the same ballpark as strong. It being a coached session helped and I got into it quickly.
New block of training. High bar squats to start. Need to drill them harder. The old adage "make your first warm up look like a PR and make your PR look like your first warm up" to be applied. No going through the motions.
Normal incline would be 45 degrees max. Maybe 35-40. Pushed it to 60 degrees because shoulders.
Serious chest burn on the decline benching.
All of the other volume and cobwebs obliterated.
Hashtag stage ready.0 -
Saturday 23/6/2018
A) Pause Squat
142.5kg x 6 @8
107.5kg x 8, 8, 15 Snatch Grip Double-Pause Deadlift
110kg x 8, 8, 12
C) Hamstring Curl
87.5kg x 5 x 15
D) Chest-Supported DB Row
22.5kgs x 3 x 20
E) Ab Pulldowns
10 rounds: 35s on, 25s rest
The pause squats involved a pause halfway down the squat. Make sure I'm holding position on the way to the hole. The last couple I was dropping out of the pause too quickly and losing tightness at the bottom smd hips came up a bit ahead. But I expect that to disappear next week after drilling it in the back-off sets. Weight felt pretty good, which was nice. Bad dose of pins and needles in both hands by 10th rep on AMRAP but didn't want less than 15...
5 reps into AMRAP of SG DLs I thought 15 was on. Legs gave way first.
Hamstrings and lats knew they'd already been worked hard enough when I got into the hamstring curls and rows.0 -
Monday 25/6/2018
A) Bench
62.5kg x 10 x 5 Standing BB OHP
42.5kg x 6 @7
47.5kg x 6 @8
52.5kg x 6 @9.5
40kg x 8, 8, 15
C) EZ Bar Underhand BB Row
70kg x 5 x 15
D) Seated Low Pulley Row
4 x 15
E) Rolling DB Tricep Extension
3 x 20 (w/ 10s, 8s, 8s)
Boring bench but slowed the eccentric to work on honing technique.
Haven't done BB OHP in ages so felt strange. Misgrooved the last rep of 52.5 so made it a bit tougher than it should have been.
EZ Bar rows were new. Different. Good lat pump though. Left carrying invisible boxes under my arms.
Rolling DB tricep extension took a bit of work to get the movement less clunky. 20 reps of burn.0 -
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Wednesday 27/6/2018
A) Paused Deficit Deadlift (~1.5")
160kgs x 5 @6
165kg x 5 @7
170kg x 5 @8.5
130kg x 8, 8, 10 Beltless Squat
117.5kg x 8 x 5
C) Single Leg DB RDL
20kg x 4 x 12
D) DB Bench Row
30kg x 4 x 12
E) GHR Sit Up
4 x 60s
Wasn't getting my hips into position consistently on the deficit deads. When I did, they were nice and smooth. Something to work on cos I think I'm occasionally rushing so that I don't slow down too much. Just a head thing, I think. Worked on it during back-off sets. They were a lot more cardio than expected. Left a couple in the tank ahead of the squats.
Just felt tired on squats. No matter how many sets I got through, I still had a million left.
The bench rows are usually with the bench at a low incline. Tonight, I just had the bench elevated so I could row parallel to the floor.0
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