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

Alf Veedersane · 11-08-2021 11:03pm

Wednesday 11/8/2021

A) Bench

87.5kg x 5

82.5kg x 8 (8+)

75kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (60 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

E) Cable Crossover

5 x 15

Probably took less of a rest than I should have on the A and only just hit what I needed to.

Moved up the OHP. Less of a shoulder niggle.

Alf Veedersane · 14-08-2021 9:06am

Friday 13/8/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Alf Veedersane · 16-08-2021 11:15pm

Monday 16/8/2021

A) Bench

90kg x 5

85kg x 8 (8+)

77.5kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (61 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

Bench was a bit higher of an RPE but I was ok with that. I just got bored going at 87.5 and the 80 moved so well.

Alf Veedersane · 18-08-2021 11:16pm

Monday 18/8/2021

A1) Pull ups

4 x 12

1 x 14

A2) BB Shrugs

125kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 13

27.5kg x 14

B1) Seated Row

5 x 12-15

B2) DB Hammer Curls

5 x 12-15

C) Face Pulls

5 x 12-15

Bit more volume. Got the order a bit ballsed up but doesn't matter hugely.

Alf Veedersane · 21-08-2021 7:55am

Friday 20/8/2021

A) Bench

102.5kg x 1 (@9)

90kg x 4 (3+)

82.5kg x 7 (5+)

B) 2" Pin Press (3-5 reps)

80kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Dtp1979 · 22-08-2021 8:54am

Bench is flying

Alf Veedersane · 23-08-2021 9:21am

https://www.boards.ie/discussion/comment/117787411#Comment_117787411

Doesn't feel like it tbh. I'd have thought 102.5 would have come sooner.

I'm not massively bothered though. It's not like I've a competition to train for so if it keeps edging up slowly, that's fine too.

Alf Veedersane · 23-08-2021 10:12pm

Monday 23/8/2021

A1) Pull ups

4 x 13

1 x 13

A2) BB Shrugs

127.5kg x 4 x 15

A3) BB Curls

27.5kg x 4 x 13

27.5kg x 14

B1) Seated Row

5 x 15

B2) DB Hammer Curls

5 x 14

C) DB Reverse Flys

5 x 12-15

Upping the sets by a rep on the pull ups and got a few extra reps in.

Alf Veedersane · 25-08-2021 11:17pm

Wednesday 4/8/2021

A) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

B) Lying Leg Curl

5 x 15-20

C) Seated Calf Raise

5 x 12-15

D) Standing Calf Raises

5 x 12-15

E) Wall Sits

5 x Max

Leg extension machine is banjoed so none of those today.

Alf Veedersane · 30-08-2021 11:33pm

Monday 30/8/2021

A) Bench

90kg x 5

85kg x 8 (8+)

77.5kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (62 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

Block done.

Alf Veedersane · 02-09-2021 12:07am

Monday 1/9/2021

A) Bench

90kg x 3 (@9)

81kg x 2 x 5

73.5kg x 8

B) Floor Press

82.5kg x 6 (called it there...there will be sick DOMS)

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

New block.

igured I'd be a touch off after the higher volume bench day on Monday and still feeling it. Brain fart the previous day when it should have been the secondary bench day so it's my own fault. Didn't think the gaffer would have a new block of training so quickly.

Left pec was really feeling it...it was never going to go on me but just had that sharp 'pain' about it so called it at 90 and didn't push the top end too much for the rest....brought grip in a bit narrower. Maybe I should just have left it early and come back to restart the next day.

Alf Veedersane · 03-09-2021 11:06pm

Friday 3/9/2021

A) Weighted Pull Ups (NG)

Work up to top set of 3-5

Top set: 20kg x 5

BW x 18

B) Single-Arm DB Row

4 x 8-12 e/s

C) Wide-Grip Lat Pulldown

4 x 12-15

D) DB Shrugs

4 x 15-20

E) Lateral Raise

4 x 15-20

F) Chest-supported Reverse DB Flys

4 x 15-20

Was supposed to be Day 4 but switched it to Day 2 cos, out of nowhere the hip started at me this afternoon. A nerve thing it felt like.

Worked up in 2.5kg increments in sets of 5 up to 20kg x 5 on pull ups. The set with just BW after felt incredible at the start. Like I could do 100. Tired then but was happy with 18

Alf Veedersane · 07-09-2021 9:48am

Monday 6/9/2021

A) Bench (@9)

81kg x 8, 8, 7, 6, 6

B) Incline DB Bench

4 x 12-15

C) Machine OHP

4 x 12-15

D) Low Cable Row

4 x 15

E) Back Extension

5 x 12-15

F) Seated Calf Raise

100 reps

Packed for International Bench Day when I went in and only thing free was back extensions. Then was in like Flynn to get a bench. Form felt really solid. Short on time so only got in 4 sets of the rest to get the work in.

Alf Veedersane · 08-09-2021 10:23pm

Wednesday 8/9/2021

A) Banded Spanish Squat (45-60s)

5 sets

B) Low Box Step Up (2020)

35kg x 5 x 8 e/s

C) Lying Leg Curl

4 x 12

3 drop sets

D) Leg Extension

4 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Russian Twists

5 x 15 e/s

G) Ab Rollout

5 x 10-15

Had never done Spanish Squat before. Christ...quad burner. Felt way better than wall sits anyway.

Drop sets are humbling...weight feels light but you run out of gas fast

Alf Veedersane · 11-09-2021 1:31am

Friday 10/9/2021

A) Bench

90kg x 3

85kg x 2 x 5

77.5kg x 9

B) Floor Press (work up to top set of 4-6)

90g x 6

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

Unsurprisingly, the benching felt better than the last primary bench day, which came after a lot of bench volume 2 days before.

Quite enjoyed that session. For whatever reason I've just been churning them out lately. Nothing to do with the training as such. Was good to feel things moved ok again

Alf Veedersane · 13-09-2021 10:27pm

Monday 13/9/2021

A) Banded Spanish Squat (45-60s)

+5kg x 5 sets

B) Low Box Step Up

40kg x 5 x 8 e/s

C) Lying Leg Curl

4 x 12

3 drop sets

D) Leg Extension

4 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Russian Twists

5 x 15 e/s

G) Ab Rollout

5 x 10-15

Alf Veedersane · 15-09-2021 11:46pm

Wednesday 15/9/2021

A) Bench (@9)

85kg x 7, 7, 6, 6, 5

B) Incline DB Bench

5 x 12-15

C) Machine OHP

4 x 12-15

D) Low Cable Row

5 x 15

E) Back Extension

5 x 12-15

F) Seated Calf Raise

100 reps

Still had ab DOMS from the previous day and it was off-putting on benching. Did ok.

Nasty pump from back extensions.

Alf Veedersane · 18-09-2021 12:05am

Friday 17/9/2021

A) Weighted Pull Ups (NG)

Work up to top set of 3-5

Top set: 25kg x 4

BW x 19

B) Single-Arm DB Row

4 x 8-12 e/s

C) Wide-Grip Lat Pulldown

5 x 12-15

D) DB Shrugs

5 x 15-20

E) Lateral Raise

5 x 15-20

F) Chest-supported Reverse DB Flys

5 x 15-20

Had gone up in 2.5kg increments but decided to jump from 20 to 25kg for the last set since I had scope to do 3-5.

Used a strap on left side cos I was feeling it a bit after last week - something like I had before after weighted pull ups for a bit.

The bodyweight pull ups are mental after weighted pull ups. It's like I weigh like a feather. Banging out the reps.

Alf Veedersane · 20-09-2021 10:19pm

Monday 20/9/2021

A) Bench

95g x 3 (@9)

86kg x 2 x 5

77.5kg x 10

B) Floor Press (work up to top set of 4-6)

92.5g x 4

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

Bench felt really solid.

Made a balls of the 4th rep of top set of floor press and that was that.

Happy enough with all. Was absolutely fûcked tired after a week of little sleep (croup-tastic) and could have sacked it off but said it would probably be the right thing to go. And it was.

Alf Veedersane · 24-09-2021 3:39pm

Monday 13/9/2021

A) Banded Spanish Squat (45-60s)

+10kg x 5 sets (60s)

B) Low Box Step Up

45kg x 5 x 8 e/s

C) Lying Leg Curl

4 x 12

3 drop sets

D) Leg Extension

4 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Russian Twists

5 x 15 e/s

G) Ab Rollout

5 x 10-15

Good burn off the Spanish squats.

Alf Veedersane · 24-09-2021 10:37pm

Friday 24/9/2021

A) Bench (@9)

86kg x 7, 6, 6, 6, 6

B) Incline DB Bench

5 x 12-15

C) Machine OHP

4 x 12-15

D) Low Cable Row

5 x 15

E) Back Extension

+15kg x 5 x 12-15

F) Seated Calf Raise

100 reps

Dtp1979 · 25-09-2021 7:34am

Squat espanol?

Alf Veedersane · 27-09-2021 11:33pm

https://www.boards.ie/discussion/comment/117936298#Comment_117936298

Yep.

https://m.youtube.com/watch?v=hgFxm5KIF7M

It's a bit like a wall sit but you definitely feel it burn.

With the hip flexion limitation, have to try different things to get the quads working

Alf Veedersane · 27-09-2021 11:36pm

Monday 27/9/2021

A) Weighted Pull Ups (NG)

Work up to top set of 3-5

Top set: 25kg x 5

BW x 19

B) Single-Arm DB Row

5 x 8-12 e/s

C) Wide-Grip Lat Pulldown

5 x 12-15

D) DB Shrugs

5 x 15-20

E) Lateral Raise

5 x 15-20

F) Chest-supported Reverse DB Flys

5 x 15-20

Kept the progression the same through the weights and said I'd aim to get the 5 reps with 25kg. Done and relatively comfortable. Could maybe have gone up another 2.5kg and got 3 reps but it was busy and said I'd give up the rack and aim for heavier next week.

Alf Veedersane · 01-10-2021 10:37pm

Friday 1/10/2021

A) Bench

96g x 3 (@9)

87.5kg x 2 x 5

77.5kg x 11

B) Floor Press (work up to top set of 4-6)

92.5g x 5k up to top set of 4-6)

92.5g x 5

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

Bench felt really solid.

Knocked up the weight a touch on the top set and the first back off. All fine.

Dtp1979 · 02-10-2021 9:18am

https://www.boards.ie/discussion/comment/117947842#Comment_117947842

Not a million miles off a sissy squat

Alf Veedersane · 03-10-2021 3:57pm

https://www.boards.ie/discussion/comment/117966336#Comment_117966336

Nope. But not everywhere has the set up for Sissy Squats.

It's just holding the position for time.

Alf Veedersane · 05-10-2021 12:20am

Monday 13/9/2021

A) Banded Spanish Squat (45-60s)

+15kg x 5 sets (60s)

B) Low Box Step Up

45kg x 4 x 8 e/s

C) Lying Leg Curl

5 x 12

3 drop sets

D) Leg Extension

6 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Ab Rollout

5 x 10-15

Good burn off the Spanish squats. Had to work a bit more on keeping torso more upright. I'd been letting a bit more forward lean. Burned the bejaysis out of my quads.

Added in an extra set on the way up to top weight on hamstring curls and leg extensions. Wobbled out of the gym.

Alf Veedersane · 09-10-2021 9:50am

Friday 8/10/2021

A) Weighted Pull Ups (NG)

Work up in sets of 5 to top set of 3-5

(5/10/12.5/15/17.5/22.5)

Top set: 27.5kg x 4

BW x 18

B) Single-Arm DB Row

5 x 8-12 e/s

C) Wide-Grip Lat Pulldown

5 x 12-15

D) DB Shrugs

5 x 15-20

E) Lateral Raise

5 x 15-20

F) Chest-supported Reverse DB Flys

5 x 15-20

Happy enough with the progression of the pull ups across the block.

Alf Veedersane · 11-10-2021 4:24pm

Going back in time since I hadn't logged last Wednesday's session.

Wednesday 6/10/2021

A) Bench (@9)

87.5kg x 7, 6, 4, 5, 5

B) Incline DB Bench

5 x 12-15

C) Machine OHP

4 x 12-15

D) Low Cable Row

5 x 15

E) Back Extension

+20kg x 5 x 15

F) Seated Calf Raise

100 reps

On the third set, some gimp clips the bar walking through the narrowest gap between racks being used that they could find

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

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