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

Alf Veedersane

Monday 26/11/2018

A) SSB Good Morning
102.5kg x 6 (@8)
92.5kg x 13, 12


Low Box BB Step Up (60s rest)
105kg x 4 x 6 e/s


C) GHR (90s rest)
+10kg x 4 x AMRAP 


D) Lat Pulldown (90s rest)
4 x 10


E1) Leg Extensions (30s rest)
4 x 12

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



A sh*tty day so trained more for the mental hit...physically I was a few bars shy on the fuel gauge hence 4 sets of step ups.

Was good to get in and get it done.

Alf Veedersane

Wednesday 28/11/2018

A) Bench (4020 tempo)
92.5kg x 3  @8
74.5kg x 7, 5 @9


Speed Bench w/ chains (60s rest)
(62kg + 16kg chains) x 8 x 3


C) Inverted Row (90s rest)
4 x AMRAP (20, 18, 16, 17)


D) Face Pulls (90s rest)
5 x 10


E1) Tricep Pressdown
4 x 12

E2) Hammer Curl
15kgs x 4 x AMRAP  (14, 13, 12,



Got tempo bench and spees bench done at lunch because time. Top set of tempo bench felt the best it has yet. Getting better at the bar path, probably. Used the 1kg fractionals for back off sets.

Inverted rows on smith machine bar really burn like a muhfugga.

Alf Veedersane

Friday 30/11/2018

A) BB Hip Thrust
145kg x 6  (@8)
130kg x 13, 12 (@9)


High Box Squat (30X0) (60s rest )
110kg x 8 x 3


C) Back Extension (90s rest)
+15kg x 4 x AMRAP  (26,25,24,24)


D) Seated Rows (90s rest)
5 x 10


E1) Hamstring Curl
87.5kg x 4 x 12

E2) Planks 
4 x Max  (~ 95s)



It appears as though the starting point off the box is in the middle of the sticking point cos driving off the box takes a second but then drives right through.

Happy enough to be able to do a squat variation that doesn't bring any discomfort. Still in limbo waiting to see surgeon.

Alf Veedersane

Saturday 1/12/2018

A) Wide-Grip Bench
62.5kg x 20, 17


DB Arnold Press (90s rest )
15kgs x 5 x 10


C) Barbell Row (90s rest)
77.5kg x 5 x 10


D) Trap Bar Shrugs (90s rest)
117kg x 5 x 10


E1) Hammer Curls
12.5kg x 5 x 10

E2) Calf Raisesj
5 x 10

E3) Side Planks 
5 x ~85s



Good pec burn off wide-grip right across to sternum.

All of the contraction and TUT.

Alf Veedersane

Monday 3/12/2018

A) Good Mornings
102.5kg x 6 (@8)
92.5kg x 13, 13


Low Box BB Step Up (60s rest)
107.5kg x 5 x 5 e/s


C) GHR (90s rest)
+15kg x 4 x AMRAP (13/14 reps/set)


D) Lat Pulldown (90s rest)
5 x 8


E1) Leg Extensions (30s rest)
4 x 10



Brain fart and used normal bar for GMs.

Felt better this week, which is no surprise. Managed all 5 sets of step ups without feeling like I'd topple off the box.

Lifted footplate as high as I could on the GHR. Oh my....RIP hamstrings.

Skipped ab pulldowns cos was feeling a bit sick and didn't fancy puking.

JJayoo

Puking really works the core

Alf Veedersane

JJayoo wrote: »

Puking really works the core

I have vague memories of ab DOMS from food poisoning

Alf Veedersane

Wednesday 5/12/2018

A) Bench (4020 tempo)
92.5kg x 3  @8
75kg x 7, 5 @9


Speed Bench w/ chains (60s rest)
(65kg + 16kg chains) x 8 x 3


C) Inverted (TRX) Row (90s rest)
+8kg chain x 4 x AMRAP (17, 14, 13, 12)


D) Face Pulls (90s rest)
5 x 8


E1) Tricep Pressdown
4 x 10

E2) Hammer Curl
18kgs x 4 x AMRAP  (10-11 reps/set)



Short on time today so had to do A and B in ~ 20 mins at lunchtime. Tempo bench felt heavy...possibly due to not having much of a warm up. Speed bench felt better than last week.

All of the other pumpy stuff after work.

Alf Veedersane

Friday 7/12/2018

A) BB Hip Thrust
150kg x 6  (@8)
135kg x 14, 13 (@9)


High Box Squat (30X0) (60s rest )
115kg x 8 x 3


C) Back Extension (90s rest)
+20kg x 4 x AMRAP  (23,22,19,18)


D) Seated Rows (90s rest)
120kg x 5 x 8


E1) Hamstring Curl
95kg x 4 x 10

E2) Planks 
4 x Max  (> 100s)



Was absolutely bollôxed doing this. Got some sleep last night after about 40hrs awake. So not ideal. But felt ok early at the start.

Felt like 150 was a bit less than an @8 but said the volume on the back off sets would pick up on the shortfall. Glutes in ribbons afterwards.

Box squats were solid. Just made sure everything was coming back up off the box together.

Alf Veedersane

Friday 14/12/2018

A) Zercher Good Morning
80kg x 6 (@8)
72.5kg x 14, 11


Single Leg RDL (60s rest)
17.5kg DBs x 5 x 10 e/s


C) DB OHP  (90s rest)
20kgs x 15
17.5kgs x 15
15kgs x 3 x 15


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


E1) Hamstring Curl  (30s rest)
75kg x 4 x 20

E2) Ab Rollouts  (90s rest)
4 x Max



Training is going to be intermittent for the next while so I'm glad I am where I am, ie just after a comp so all of the volume and timed rests keep it from taking too long.

Was pretty sure the Zercher good mornings would be unpleasant but possibly not as unpleasant as they were. Will take getting used to so discomfort isn't a limiting factor.

Happy to get in and get something done. Running on fumes so feeling drained now.

Alf Veedersane

Tuesday 18/12/2018

A) Bench (4020 tempo)
85kg x 5  @8
67.5kg x 8, 7 @9


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


C) Wide Grip Pull Ups (90s rest)
4 x AMRAP (13, 11, 8, 8)


D) DB Serrano Press (90s rest)
2.5kgs x 5 x 15


E1) Skullcrushers
25kg x 4 x 20

E2) EZ Bar Curls
25kg x 4 x AMRAP  (22, 21, 19, 18)



I'll take that top set on tempo bench. It's not far off where my best set of 3 @8 was given I haven't been training much the last couple of weeks.

Grip was about twice width of normal grip on pull ups. 4 reps into first set, I didn't think I'd be making double figures...I don't think I thought the wider grip would feel that much harder. Happy enough with what I got in the end. Lat pump, yo.

Have never done Serrano press before. It is a great shoulder exercise. 2.5kg DBs each hand was more than enough. Burning.

Had transferred numbers into phone incorrectly and did a set of 10 with 35kg on skullcrushers. Then double-checked and saw it was supposed to be sets of 20. Durrrrr.

Mr. CooL ICE

Alf Veedersane wrote: »

Have never done Serrano press before.

So humbling. You'll start with the lightest dumbbells in the gym to practise and realise you can't even do them with 2.5kg properly.

How does training feel with (I'm assuming) less sleep?

Alf Veedersane

Mark Rippetoe wrote: »

So humbling. You'll start with the lightest dumbbells in the gym to practise and realise you can't even do them with 2.5kg properly.

How does training feel with (I'm assuming) less sleep?

I had braced myself for being humbled...had my hands on 3kg DBs and dropped again. I still really feel the impact of them.

Only my second session back and it's higher volume stuff so any drop off doesn't show as much. And I don't have any squats or deadlifts to contend with for another month anyway.

So far, so not too bad. At least I didn't injure myself like I did previously when I jumped back into a programme and went for what would have been an RDL PR...

Alf Veedersane

Thursday 20/12/2018

A) Rack Pull (2" below bottom of kneecap)
160kg x 6  (@8)
145kg x 15, 13 (@9)


Deadlift Stance High Box Squat (30X0) (60s rest )
120kg x 8 x 3


C) Wide-Grip Bench
67.5kg x  14, 14)


D) Low Cable Row (90s rest)
5 x 15


E1) Hamstring Curl
4 x 20

E2) Leg Extensions
65kg x 4 x Max  (19, 18, 17, 15)



Got in today. Woohoo. Was a bit cagey on rack pulls. Went down lowest safety level at about mid shin but felt a touch in my hip so brought it up a notch and was fine. Was probably @7 at most but said I'd see how it felt after first day and build on there.

Really felt my hamstrings though and worked really hard on keeping shape tight.

Quite liked the change I felt from deadlift stance box squats. Can feel how it works the leg drive.

Have had serious tricep DOMS after the last day. Wide-grip benching felt so so heavy. Second top set felt better though.

Great to do a deadlift variation again.

Alf Veedersane

Saturday 22/12/2018

A) Zercher Good Morning
90kg x 6 (@8)
80kg x 12, 10


Single Leg RDL (60s rest)
20kg DBs x 4 x 8 e/s


C) DB OHP  (90s rest)
17.5kgs x 3 x 12
15kgs x 2 x 12


D) NG Pull Ups
4 x 12



Trained in COH'S gym today. Normally, I'd have finished off the workout in my usual gym on the way home but didn't have that option today so got as much done as time allowed.

Found Zercher's less horrible than last week but still pretty uncomfortable.

Enjoyable session

Alf Veedersane

Monday 24/12/2018

A) Bench (4020 tempo)
85kg x 4  @8
70kg x 8, 7 @9


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


C) Wide Grip Pull Ups (90s rest)
4 x AMRAP (12, 11, 9, 8)


D) DB Serrano Press (90s rest)
3kgs x 5 x 12


E1) Skullcrushers
30kg x 4 x 15

E2) EZ Bar Curls
30kg x 4 x AMRAP  (17, 16, 16, 15)



Bit knackered today. A few Christmas pints last night to compound existing tiredness. Tasty pints, mind.

Slowing down the tempo on the bench even more to make sure it's at least 4s eccentric.

Triceps will know all about that in the next few days. Swole.

Alf Veedersane

Wednesday 26/12/2018

A) Rack Pull (2" below bottom of kneecap)
175kg x 6  (@8)
157.5kg x 14, 12 (@9)


Deadlift Stance High Box Squat (30X0) (60s rest )
125kg x 8 x 3


C) Wide-Grip Bench
70kg x  14, 14


D) Low Cable Row (90s rest)
5 x 12



8 HOURS OF SLEEP. I DO NOT KNOW WHO I AM!

Rack pulls felt strong. So did box squats.

The opportunity to sleep in cost me the leg extensions and hamstring curls at the end but I'm ok with that

coffee_cake

8 hours jaysus. I thought that was illegal at this stage

Alf Veedersane

bluewolf wrote: »

8 hours jaysus. I thought that was illegal at this stage

Got great in-laws, to be fair. My morning shift was taken over and I was told to go get some more sleep.

Wasn't my actual Christmas present from them but it was the best present ever.

coffee_cake

Ah that's super lovely

Dtp1979

Speaking of sleep, and it’s importance, what do you guys normally average?

Alf Veedersane

Dtp1979 wrote: »

Speaking of sleep, and it’s importance, what do you guys normally average?

Maybe 7 on a good night but I probably wake twice on average.

Until recently.

coffee_cake

my fitbit reckons an average of 7h or so, going down to 6 - 6h30 a few months back
i'm pretty sure it underestimates though. like if i'm in bed 10 hours i'm asleep basically all of them it might say i got 8h. i don't wake up in the night

Dtp1979

7 or so is grand, so the experts reckon.

Alf Veedersane

Dtp1979 wrote: »

7 or so is grand, so the experts reckon.

I wouldn't go so far as to say I'm an expert but thanks.

7 is plenty for me anyway.

Dtp1979

Alf Veedersane wrote: »

I wouldn't go so far as to say I'm an expert but thanks.

7 is plenty for me anyway.

Haha, it does me too. If I get 9 or more I feel it does more harm than good

Alf Veedersane

Friday 28/12/2018

A) Zercher Good Morning
95kg x 6 (@8)
85kg x 11, 9


Single Leg RDL (60s rest)
25kg DBs x 5 x 6 e/s


C) DB OHP  (90s rest)
17.5kgs x 5 x 10


D) Lat Pulldown (90s rest)
5 x 10


E1) Hamstring Curl  (30s rest)
4 x 12

E2) Ab Rollouts  (90s rest)
4 x Max



Zercher anything will probably never feel better than very unpleasant. Tried to use my hoodie as a towel but that ended up bring awkward so just did it raw.

I forgot how much the timed rests take off the likes of my DB OHP. But it is what it is.

Glad to get in and get it done.

Alf Veedersane

Monday 31/12/2018

A) Bench (4020 tempo)
92.5kg x 3  @8
75kg x 8, 6 @9


Speed Bench w/ chains (60s rest)
(62.5kg + 16kg chains) x 8 x 3


C) Wide Grip Pull Ups (90s rest)
4 x AMRAP (13, 11, 9, 8)


D) DB Serrano Press (90s rest)
4kgs x 5 x 10


E1) Skullcrushers
35kg x 4 x 12

E2) EZ Bar Curls
35kg x 4 x AMRAP  (12, 12, 11, 10)



Half decent sleep last night so felt fresh today. Bench felt strong enough.

Humbled by 4kg dumbbells on Serrano press.

Triceps: super-swole.

Dtp1979

So for bench, were you prescribed 3 sets @8 and 2 sets @9

Alf Veedersane

Dtp1979 wrote: »

So for bench, were you prescribed 3 sets @8 and 2 sets @9

No - work up to a set of 3 @8, then take 80% of that for 2 sets @9.