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I don't know what I'm doing but I know what I've done
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Tuesday 1/12/2020
A) HB Squat
142.5kg x 1
Bench
102.5kg x 1
C) Deadlift
192.5kg x 1
Just wanted to suss out where I was at after the break. Nothing entirely unsurprising. Movements felt a bit off from 6 weeks of not doing the movements.
Hip was ok. Niggled a bit coming out of the hole with 130kg but didn't notice on 142.5kg.
Bench was ok but wasn't getting the bar path right throughout. Improved but will get that back quickly.
Was cautious with deadlift cos I wanted to see how it felt at a higher weight but wanted to err on the side of caution because of the hip. Felt it in my hip going for 192.5 but moved a bit and seemed ok so said I'd have a pop. Got it...feels ok so far but I'll know tomorrow if that was a mistake.
Looking forward to a bit of volume to build the numbers back up again.0 -
Thursday 3/12/2020
A) HB Squat
115kg x 4 x 5 Bench
82.5kg x 5 x 5
C) Deadlift
155kg x 5
C) Close-Grip Bench
92.5kg x 1
100kg x 1
65kg x 15, 13
Before I jump back into a training block, I just thought I'd do some moderate volume and intensity to just help build a bridge to where I will be so it won't be too much of a shock to the system. Everything was 80% of what I didn't other night.
Had intended a 5x5 on squat but didn't feel comfortable on my hip during warm ups. First set didn't feel great, second was better, third was somewhere in between so ended up stopping at 4 sets. It's always going to be a case of finding the minimum effective volume - the least amount I need to do to progress - to manage the volume. It will likely slow things down but better to go that route than end up causing regular delayed sessions cos of hip soreness.
Hip wasn't enjoying the deadlifts tonight so pulled the plug after 1 set. Bit disappointed...I wanted at least 3 sets.
Was going to go but bench was still there so just decided to do some more bench volume....because you can never have enough DOMS.0 -
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Saturday 5/12/2020
A) Rack Pulls
160kg x 4 x 5 Wide-Grip Bench
75kg x 3 x 5
C) NG Pull Ups
4 x 9
D1) Chest-supported DB Rows
4 x 12
D2) Lateral Raises
4 x 10
No comp in sight so want to train the deadlift without aggravating the hip so volume means reduced ROM. No blocks to use so rack pulls it was.
Rack pull was about 2-3" below bottom of kneecap...maybe equivalent of 6-7" blocks. Was right for today...just clear of feeling that pinching sensation. 4th set I could feel something. Not soreness but not going chasing soreness so it was enough to be getting on with.
Wide-grip bench was fine. 3rd day benching in 5 but not a while lot of volume the first day. Re-racking is a delicate operation...trying not to catch my little finger in the hooks.
Some pumpage at the end.
Good idea of how things feel as regards the hip after the last few days.0 -
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Friday 11/12/2020
A) HB Squat
110kg x 6 (@6)
115kg x 6 (@7)
122.5kg x 6 (@8)
115kg x 7, 6 Double Pause Bench
80kg x 6 (@8.5/9)
67.5kg x 9, 8
D) Lat Pulldown
4 x 15-20
D) Weighted Ab Rollout
4 x 15-20
Hip was a bit gammy on warm ups but fine as I worked up go top set. Was a but late to the gym and probably didn't spend enough time warming up. I should know better and should have spent longer warming up and forego whatever.
Reasonably happy with how squats moved and felt. Didn't push the back off sets. Want to ease into it.
Double pause bench had the pauses halfway down and on the chest. Took a bit of getting used to. It's a bit of a burner as well. Top set was supposed to be @8 but took too big a jump.0 -
Saturday 12/12/2020
A) Close-Grip Bench
70kg x 8 (@6)
72.5kg x 8 (@7)
77.5kg x 8 (@8)
72.5kg x 10, 10 (@9) Good Morning
80kg x 6 (@8)
67.5kg x 12, 12
C) Face Pulls
4 x 20
D) DB Hammer Curls
4 x 20
Trained in COH's. I forgot how much I missed training craic. Was good for the soul.
Close-grip bench felt pretty good. Got the RPE spot on. Form was dialled in.
Good Morning was hard to get back into. Did it to pins to control the ROM for le hip.
High rep curls...biceps are hyooooj now.
Good times.0 -
Monday 14/12/2020
A) Front Squat
80kg x 5 (@6)
85kg x 5 (@7)
92.5kg x 5 (@8)
87.5kg x 3 x 5 Seated DB OHP
25kgs x 6 (@8)
22.5kgs x 13, 12
C) Seated Row
4 x 20
D) Hanging Leg Raise
6 x 20
Happy enough with the front squats. Under an RPE 8 if anything, which is promising. Hasn't done front squats (apart from the 5x5 last week) since the June 2019. Best is 105x5x3. Feel like I would definitely have been able to triple 100 so happy enough with that as a starting point and the hip is a big fan as well.
Back offs at 87.5kg were comfortable so I know there is likely more room there on top set next week.
OHP a bit shy of where I'd like but so was technique which is probably why the weight was shy.
Superset the hanging leg raises with front squats because time.0 -
Monday 7/12/2020
A) Rack Pull
155kg x 5 (@6)
162.5kg x 5 (@7)
170kg x 5 (@8)
162.5kg x 8, 7 (@9) Pin Press (mid level)
82.5kg x 6 (@8)
70kg x 12, 10
C) DB Row
4 x 20
D) Tricep Pressdown
4 x 20
Hip was ok on the rack pulls. Have to be conservative with ROM. Will take some time building up in weight and down to the floor.
'Mid-level' wasn't quite mid-level because of pins and 4" spacing between pin heights. Next one up would be too high. Was about 2" (no more than 3" anyway) off the chest.
Some pumpage to end.0 -
Friday 19/12/2020
A) Close-Grip Bench
72.5kg x 8 (@6.5)
77.5kg x 8 (@7.5)
82.5kg x 8 (@9.5)
75kg x 10, 9 Good Morning
80kg x 6 (@8)
67.5kg x 12, 12 T-Bar Rows
4 x 15-20
C) Face Pulls
4 x 20
D) DB Hammer Curls
4 x 15-20
Started warm ups for squats as I was supposed to. Second warm up set...something froze in my lower back. Weirdest sensation. So called it and moved onto the next day on the program.
Dunno if it was a function of just being bollócksed from work and being a bit run down but weight felt heavier than it should hence the ending up overshooting the top set of close-grip which was supposed to be @8.5. It's not that I should have known better from the previous set....that felt heavy and slow but was still @7.5.
Skipped good mornings for obvious reasons and just did some chest-supported T-Bar rows.
Back not sore...just a little stiff really.0 -
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Saturday 26/12/2020
A) HB Squat
115kg x 6 (@6.5)
120kg x 6 (@7.5)
125kg x 6 (@8.5) Double Pause Bench
85kg x 5 (@8)
72.5kg x 9, 8
D) Lat Pulldown
4 x 15
D) Weighted Ab Rollout
4 x 15
It's been 2 weeks since I last did any squats (aside from the 7 warm up reps a week ago). Still feeling fatigued from the antibiotics and not much sleep last night so part of me wanted to just play about again but thought I'd just get into it, see how it felt and decide then.
Gave the Power Perfects a run out again but they definitely throw me off a touch so back in the press.
Top sets were ok. A bit less than I'd have hoped for but under the circumstances I'm happy with that. Could feel the tank emptying fast so I gave the back off sets a miss so I could recover for the next day when I'll be front squatting.
Double pause bench was solid enough0 -
Monday 28/12/2020
A) Front Squat
82.5kg x 5 (@6.5)
92.5kg x 5 (@7.5)
100kg x 5 (@8.5)
90kg x 3 x 5 Seated DB OHP
27.5kgs x 5 (@8)
22.5kgs x 13, 12
C) Seated Row
4 x 20
D) Hanging Leg Raise
4 x 20
Set with 82.5kg felt better than @6.5 so revised the next set up to 92.5 instead of the 87.5 I'd anticipated. For the last set, I was conflicted about whether I should just do 97.5kg and take 100kg next time out....but then I felt 100 was there at RPE 8.5 so loaded it. But then let it get into my head a bit, which was annoying. Anyway, job done at 8.5. Getting up to my best front squat number and, again, hip remained unbothered by it even though it was a little gammy during the day.
Brain fart on back offs...should have been at 95% of top sets and not 90%. Dime bar.0 -
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