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

BossArky

Alf Veedersane wrote: »

Saturday 20/10/2018
Sub-total: 285kg

Well done on the comp. We were tied at sub-total.

Your 3rd Squat looked quite easy.

Last comp I was training at home on ER rack vs Eleiko comp setup. I subtracted 3 from ER settings to arrive at Eleiko.

Enjoy the deload!

Alf Veedersane

BossArky wrote: »

Well done on the comp. We were tied at sub-total.

Your 3rd Squat looked quite easy.

Last comp I was training at home on ER rack vs Eleiko comp setup. I subtracted 3 from ER settings to arrive at Eleiko.

Enjoy the deload!

Thanks chief.

The third squat looked easier when i did it for my second attempt. Borderline on depth so considered calling 180 or 182.5 anyway but decided to bank what I had knowing I had it. 185 would have been the call if I'd got enough white light on 2nd.

Rack height of 10 worked fine in the end on Eleiko rack. Can afford to be on the lower side getting a lift off. Not going for 110 is my only regret because I dont think i had a shot at making it...I know I'd have made it.

Anyway....we go again.

Alf Veedersane

Wednesday 24/10/2018

A) C2
8 rounds: 250m row; 55s rests
49.3s /250m


Back Extensions
15kg x 5 x 12


C1) Leg Press
5 x 10

C2) EZ Bar Curls
30kg x 5 x 10

C3) Hamstring Curls
5 x 12


D1) Planks
5 x 70s

D2) Reverse Curls
20kg x 5 x 15



Dropped rest on C2 by 5s. Will probably get down to 40s rests and then go upto 300m intervals and 60s rest and so on. But work on some longer intervals too.

It'd like bathing in WD40. Everything feels nice and limber. Apart from my left hip which is still jammed up but MRI in a few days to see what the funk is up.

Dtp1979

49.3 is your average 250m time or the fastest one?

Alf Veedersane

Dtp1979 wrote: »

49.3 is your average 250m time or the fastest one?

Average 49.3. The aim is to keep it under 50s for 250m intervals. So kept a steady pace...48.7 - 49.8

Alf Veedersane

Saturday 26/10/2018

A) C2
8 rounds: 250m row; 50s rests
average: 49.4s /250m


B1) DB Chest Flys
10kg x 5 x 15

B2) Face Pulls
5 x 15


C1) Reverse Flys
5 x 12

C2) DB Hammer Curls
10kg x 5 x 12



Was on my feet all day yesterday, got home at 7pm and as I wondered why I had a pounding headache, I realised I hadn't eaten since 8.45am. Had been on the go all day and just hadn't had the time to think or realise I hadn't eaten. So didn't do anything last night other than eat.

Will have my work cut out the next day when I drop rests on the C2 again.

Still just taking it handy enough. Just single-joint movements.

Alf Veedersane

Monday 29/10/2018

A1) Beltless High Bar Squat
100kg x 5 x 10

A2) NG Pull Ups
5 x 10


Paused SG Deadlift
120kg x 4 x 8


C1) Hamstring Curls
82.5kg x 5 x 15

C2) Wide-Grip Seated Row
5 x 15

C3) Planks
5 x 60s



Just wanted to get my body back into the swing of higher volume compounds. Felt like I expected.

Had wanted B to be sumo pulls but left hip just sore and uncooperative in position so switched to SG pulls...which my quads loved. Second half of the 3rd set I could feel I was straightening out my legs early, and pushing the load to the back, so to take it off my quads...so had to rein that in and 4th set was much tidier.

No rowing today. Enough cardio was done.

MRI is tomorrow so a step closer to knowing what is wrong with the hip.

Alf Veedersane

Wednesday 31/10/2018

A) C2
1,000m in 3.35.9 (~1.48/500m)
180s rest
750m in 2.34.5 (~1.43/500m)
120s rest
500m in 1.40.2
60s rest
250m in 0.48.9 (~1.38/500m)


B1) Hammer Curls
12.5kgs x 4 x 11

B2) Band Pull-apart
4 x 20


C1) Wide Grip Bench
70kg x 5 x 10

C2) Reverse Flys
5kg x 5 x 15


D1) Incline Bench
25kgs x 4 x 12

D2) NG Pull Ups
4 x 12



Bit more rowing distance under the belt. Happy enough with how I laid that out. Decent pace in each split and kept rest reasonable without allowing it to be handy. Post-row recovery is reasonably quick which I'm pretty happy with.

Wide grip bench felt decent. My memories of it have always been of a struggle and feeling like a weak kitten. But that was solid.

Alf Veedersane

Friday 2/11/2018

A) C2
1,000m in 3.31.5
500m in 1.38.9
500m in 1.29.9


B1) EZ Bar Curls
30kgs x 5 x 10

B2) BB Shrugs
100kg x 5 x 15


C1) Narrow-stance Leg Press
220kg x 5 x 10

C2) Hamstring Curls
5 x 15


D1) Barbell OHP
40kg x 5 x 8

D2) NG Pull Ups
5 x 10


E1) Tricep Pressdown
5 x 12

E2) Lateral Raises 
5 x 12



Day off so had plenty of time today. A handy 1000m on C2 to start. Handy 500m mid-workout and a fast one to wrap up with. Happy to dip under 1.30.

No compounds that involve hips for a while so just machiney stuff.

Kept OHP light to just get some volume in. My OHP is píss poor anywau.  I'd say my max is 60. Meh. It's something I would involve early in training cycle (more with DBs in recent times) because I find other exercises - incline bench, pin press/dead bench - better for shoulder strength that will carry over to comp bench.

Anyway, I  enjoyed that.

Alf Veedersane

Saturday 3/11/2018

A1) Wide Grip Incline Bench
60kg x 5 x 10

A2) Reverse Flys
6kg x 5 x 12


B1) Back Extension
+20kg x 4 x 12

B2) DB Hammer Curls
4 x 15

B3) Band Pull-apart
4 x 20


C1) Landmine Press
4 x 12 e/s

C2) Seated Row
4 x 12



Just keeping moving. Just getting in some volume without getting close to failure and slightly different movements.

Dtp1979

Not sure if I asked this but how did you find the evening meet as opposed to the mornings at the last comp

Alf Veedersane

Dtp1979 wrote: »

Not sure if I asked this but how did you find the evening meet as opposed to the mornings at the last comp

Well, it was probably better. It makes sense that it would be. What I did on the day didn't reflect that but it must have been better to lift closer to the time of day you're used the training

Alf Veedersane

Monday 5/11/2018

A) C2
8 rounds: 300m row / 60s rest
< 60s / 300m


B1) Wide-Grip Decline Bench
75kg x 5 x 10

B2) Hamstring Curls
85kg x 5 x 15


C1) NG Pull Ups
5 x 11

C2) Leg Extensions
5kg x 5 x 15


D1) DB OHP
20kgs x 3 x 15

D2) DB Chest-supported Rows
25kgs x 3 x 15



Got MRI report...off to orthopaedic surgeon to figure out WTF is going on. Xray was fine (thanks VHI for ensuring I got twice as much radiation as I needed) but a couple of things flagged in MRI.

Anyhoo, avoiding hip flexion beyond a certain point so no leg press either. Will see if hip hinging is ok.

Lots of pushing and pulling though.

Alf Veedersane

Wednesday 7/11/2018

A) Bench (4020 tempo)
87.5g x 3  @8
70kg x 7, 6 (@9)


Speed Bench w/ chains (60s rest)
55kgs x 8 x 3


C) Inverted Row (90s rest)
4 x AMRAP (18, 17, 15, 14)


D) Face Pulls (90s rest)
5 x 15


E1) Tricep Pressdown
4 x 20

E2) Hammer Curl
10kgs x 4 x AMRAP  (21, 18, 16, 15)



So new training block is in. Gonna manage my way around it until I know what's in or out from surgeon. But pushing and pulling today so said I'd feel out the weights on bench.

It's not so much the slow eccentric but having to be slower off the chest (2s concentric) that's the killer. Wicked pump.

Have never done bench with chains (~8kg either side so about 71kg total) before. Good for accelerating off the chest so that the bar doesn't slow as the resistance increases the closet you get to lockout. Hence 'speed' bench. Technique and speed off the chest.

I like the timed accessory work. Keeps sessions quick and good pump off them.

#swole

Alf Veedersane

Friday 9/11/2018

A) BB Hip Thrust
120kg x 6  (@8)
107.5kg x 15, 14   (@9)


High Box Squat (30X0) (60s rest )
100kg x 8 x 3


C) Back Extension (90s rest)
4 x AMRAP  (25-28 reps/set)


D) Seated Rows (90s rest)
5 x 15


E1) Hamstring Curl
77.5kg x 4 x 20

E2) Planks 
4 x Max  (> 80s)



Like a switch flipped, hip was at me a lot yesterday but then in the evening the switched flipped back so didn't train yesterday and said I'd feel my way through it today.

Have never done BB hip thrusts before so was a bit of getting used to. Especially the discomfort... Bit conservative at the top weight.

Box squats were fine. On the box, probably 2" above parallel. Nice to squat again.

Add weight for back extensions next time.

Alf Veedersane

Monday 12/11/2018

A) SSB Good Morning 
95kg x 6
85kg x 13, 12


Low Box BB Step Up (60s rest)
70kgs x 5 x 10


C) GHR (90s rest)
4 x AMRAP 


D) Lat Pulldown (90s rest)
100kg x 5 x 15


E1) Leg Extensions (30s rest)
4 x 20

E2) Ab Pulldowns (90s rest)
4 x AMRAP



GMs were fine on hip. Was probably a bit conservative but didn't feel like it was an issue - hip angle was ok with it.

Eased into the low box step ups. Was room for more there but was a bit more nervous on those cos if it went wrong, it wouldn't be marvellous. Will have more confidence on it next week after that.

Gonna be all kinds of DOMS after that. Abs and hammies.

Alf Veedersane

Wednesday 14/11/2018

A) Bench (4020 tempo)
90g x 3  (@8)
72.5kg x 7, 6 (@9)


Speed Bench w/ chains (60s rest)
(55kg + 16kg chains) x 8 x 3


C) Inverted (TRX) Row (90s rest)
4 x AMRAP (18, 17, 14, 13)


D) Face Pulls (90s rest)
5 x 15


E1) Tricep Pressdown
4 x 20

E2) Hammer Curl
10kgs x 4 x AMRAP  (22, 19, 18, 16)



Bench felt a little less weird today. Off the chest is the hardest part cos trying to keep the 2s at a consistent speed rather than explode off the chest then slow just to make it last 2s...so I'm minimising leg drive. It's a burner.

Had DOMS in my lats after Monday as well. Burned 'em up good with the rows.

Tricep DOMS on the horizon after that. Serious arm pump at the end.

Alf Veedersane

Friday 16/11/2018

A) BB Hip Thrust
130kg x 6  (@8)
117.5kg x 16, 14 (@9)


High Box Squat (30X0) (60s rest )
100kg x 8 x 3


C) Back Extension (90s rest)
+7.5kg x 4 x AMRAP  (20-24 reps/set)


D) Seated Rows (90s rest)
5 x 15


E1) Hamstring Curl
77.5kg x 4 x 20

E2) Planks 
4 x Max  (~ 85s)




The practice run I had at the hip thrusts last week helped. Felt a bit more comfortable in the set up this week...as comfortable as you can be with the pressure on the front of the hip...

Box squats are fine. Probably just at the limit of the hip flexion that doesn't feel a bit off in my hip. Maybe lifting it an inch might help.

Seemed to have sore inner forearms when I started into the rows. Probably from TRX rows the last day.

Dtp1979

Do you use those bar cushion things that look like thick pipe lagging for the hip thrust?

Alf Veedersane

Dtp1979 wrote: »

Do you use those bar cushion things that look like thick pipe lagging for the hip thrust?

No just a handful of small rectangular mats they use for classes. Maybe 2" thick of cushion...before weight goes on.

Dtp1979

Alf Veedersane wrote: »

No just a handful of small rectangular mats they use for classes. Maybe 2" thick of cushion...before weight goes on.

Do you do them off the side of a bench or from the floor like a glute bridge ?

Alf Veedersane

Dtp1979 wrote: »

Do you do them off the side of a bench or from the floor like a glute bridge ?

Off a bench. Can't see getting a good ROM off the floor. Good glute burn on the back off sets.

Should probably show de gloot pump on me Instagram inanywayas

Dtp1979

Alf Veedersane wrote: »

Off a bench. Can't see getting a good ROM off the floor. Good glute burn on the back off sets.

Should probably show de gloot pump on me Instagram inanywayas

I used to do them on the floor alright, feet up on a 3” platform to get a bit more ROM

Blacktie.

Dtp1979 wrote: »

I used to do them on the floor alright, feet up on a 3” platform to get a bit more ROM

But how does this work.... When you push up do you not just create a ramp to death by barbell

Dtp1979

Blacktie. wrote: »

But how does this work.... When you push up do you not just create a ramp to death by barbell

I held the bar either side. I went up as far as 200kg in the past. I never felt in danger of being steamrolled

Alf Veedersane

Saturday 17/11/2018

A) Wide-Grip Bench
55kg x 21, 20


DB Arnold Press (90s rest )
15kgs x 15
12.5kgs x 4 x 15


C) Barbell Row (90s rest)
67.5kg x 5 x 15


D) Trap Bar Shrugs (60-90s rest)
102kg x 5 x 15


E1) Hammer Curls
10kg x 5 x 15

E2) Calf Raises
5 x 15

E3) Side Planks 
5 x 75s



Warm up was a couple of hours of putting together and disassembling furniture. If I was lifting heavy, I'd have held off going in cos I just felt a bit drained.

Chest burning after wide grip bench. Triceps had obviously felt it more than expected based on how Arnold pressing felt.

Alf Veedersane

Monday 19/11/2018

A) SSB Good Morning  (to pins)
100kg x 6 (@8)
90kg x 12, 11


Low Box BB Step Up (60s rest)
95kg x 5 x 8 e/s


C) GHR (90s rest)
+5kg x 4 x AMRAP 


D) Lat Pulldown (90s rest)
107.5kg x 5 x 12


E1) Leg Extensions (30s rest)
4 x 15

E2) Ab Pulldowns (90s rest)
4 x AMRAP



Had reckoned 85kg was about right for step ups today. Was spaced out and loaded 95kg. Only noticed 2 sets in. Just as well...it was about right.

After 1st set on pulldowns, I thought it was a bit on the light side. By 4th set I knew it wasn't...

Really starting to miss squatting and deadlifts. I know I usually  start a new cycle after a comp with a block away from the big three but maybe it's cos I know I can't and it feels more like exercising than training.

Just gotta play the waiting game til I get told what's what.

Alf Veedersane

Wednesday 21/11/2018

A) Bench (4020 tempo)
90kg x 3  @8
72.5kg x 7, 6 @9


Speed Bench w/ chains (60s rest)
(60kg + 16kg chains) x 8 x 3


C) Inverted (TRX) Row (90s rest)
4 x AMRAP (20, 19, 17, 17)


D) Face Pulls (90s rest)
5 x 12


E1) Tricep Pressdown
4 x 15

E2) Hammer Curl
12.5kgs x 4 x AMRAP  (19, 17, 16, 14)



Tempo bench is killer. The burning! Had a pump after the 3 work sets like you'd have after a monstrous amount of work sets of normal bench.

Pumpety pump pump pump.

Alf Veedersane

Friday 23/11/2018

A) BB Hip Thrust
140kg x 6  (@8)
125kg x 13, 13 (@9)


High Box Squat (30X0) (60s rest )
105kg x 8 x 3


C) Back Extension (90s rest)
+10kg x 4 x AMRAP  (24-26 reps/set)


D) Seated Rows (90s rest)
5 x 12


E1) Hamstring Curl
82.5kg x 4 x 15

E2) Planks 
4 x Max  (~ 90s)



Probably should have readjusted so that I didn't crush my....self on the top set of hip thrusts...

Had a 0.75" plate on box I've been using for squats and goodbye hip discomfort.

All of the things.

Alf Veedersane

Saturday 24/11/2018

A) Wide-Grip Bench
58.5kg x 20, 18


DB Arnold Press (90s rest )
15kgs x 3 x 12
12.5kgs x 2 x 12


C) Barbell Row (90s rest)
72.5kg x 5 x 12


D) Trap Bar Shrugs (90s rest)
107kg x 5 x 12


E1) Hammer Curls
12.5kg x 5 x 12

E2) Calf Raises
5 x 12

E3) Side Planks 
5 x ~80s



Trained in COH'S. Good craic.

Bench moved well. I hate wide-grip a little less. It's a low percentage but used to hate it even at low percentages so it's getting there.