Witty log title

30 minutes of foam rolling and stretching, then...

Squats
Bar x10
40 3x5
60 2x5
80 x5
100 x5
110 x3
120 2x2 ... easy.
112.5 5x5 ... not so easy .
90 x12
92.5 x12
95 x12 ... stomach turning.

The 120 2x2 was easy enough: I could have managed a few triples, I think. I did 120 2x2 to try to make the 112.5 5x5 feel lighter ... stupid logic. The 3 sets of 12 were tough.

BB Rows
40 x10
60 x5
80 7x5 ... too easy.

Face Pulls
Pin 110 3x12

Aussie BBQ
Original Meat Box x2

Good day.

A programme plan has been forming in my head over the past few weeks. Two work outs:

A)
Back Squats
Deadlift Variant (RDL, SLDL, etc.)
BB Rows/Weighted Pull-ups alternating
+fluff


Sumo Deadlifts
Front Squats
Bench/OHP alternating
+fluff

With exercises like unweighted pull-ups, dips, and so on being used as super-sets, and face-pulls, band pull-aparts and so on being the fluff. Most lifts would be kept to 5x5, with a few heavier singles/doubles beforehand the odd time and a few sets of higher rep sets afterwards. Any criticism welcome.

Bench
Bar x10
40 2x5
60 x5
82.5 5x5 ... paused. Easy.

Decline Bench
50 x5
60 x5
70 3x10

Incline Bench
50 x5
60 x5
70 x3 ... wasn't happening.
60 4x6

Run
1.61km (~1 mile) in 7:47. About 1:25 slower than my PB from 2+ years ago.

****e day today. I knew I shouldn't have bothered deadlifting since my legs were still fairly banjaxed from the high-rep squats on Tuesday.

Deadlifts
60 3x5
80 2x5
100 x5
120 x5
130 x3
140 x2
120 3x5

Everything felt weak. Decided to call it quits because my form began to collapse after a couple of reps into each set. Tried to do some front squats, but I couldn't get into a comfortable position with the bar so I called that quits, too. Lesson learned: don't train when your body tells you you're still not fully recovered.

I spent the next hour doing tonnes of sets of fluff: curls, side/front raises, shrugs, and face pulls. I saw amazingemmet's post about improving ankle flexibility recently and decided I'll give it a go, so I spent about 5 minutes stretching my calves on the calf raise machine.

When I go to do deadlifts I never really know what I'm going to be doing. I've decided from now on that I'm going to work up to a heavy set of 5, and try to add 2.5 - 5kg to that lift per session, followed by a couple of lighter sets of 5.

COH

Blue shorts/grey tshirt?

Had to look into my bag to see what I was wearing! But yeah, that was me.

Alf Veedersane

gvn wrote: »

Had to look into my bag to see what I was wearing! But yeah, that was me.

Since Paul Galvin started training in Raw, COH has started critiquing training gear and what colours go together

COH

gvn wrote: »

Had to look into my bag to see what I was wearing! But yeah, that was me.

Your set up could use a bit of work on the sumo pulls. You're letting yourself stay out in front of the bar and rounding your back as soon as the bar breaks the ground.

Alf Veedersane wrote: »

Since Paul Galvin started training in Raw, COH has started critiquing training gear and what colours go together

You can tell I'm a fashion icon because I've been wearing the same Elitefts hoody for close to half a decade.

COH

COH wrote: »

Your set up could use a bit of work on the sumo pulls.

I'd say it could use a lot of work! I don't really know what I'm doing, to be honest. I've been making it up as I've gone along. All I know is sumo feels a hell of a lot more comfortable than conventional for me. Maybe because I've a long back, or maybe because my hips are fairly tight.

You're letting yourself stay out in front of the bar and rounding your back as soon as the bar breaks the ground.

I noticed yesterday for the first time that I couldn't get into a comfortable position and have my arms vertical at the same time. And I especially noticed my back rounding yesterday, too. It was probably as bad as it's ever been.

Time to bite the bullet, drop the weight and slowly and consistently work up.

Thanks for the tips, COH.

I may have gone a little mad, but I've spent the past 3 hours stretching. Spent an hour rolling/stretching my hamstrings, an hour on my hips and glutes, and an hour on my lats, shoulders and chest. Gonna spend another hour later on my feet and sitting around in a deep squat. Great way to pass an evening...

5 hours of rolling my feet and calves in total today... I've gone a little mad. It's a very relaxing thing to do while watching television and studying, though, and my calves but especially my feet feel incredibly good now. It's amazing how good feet feel after a solid beating with a baseball.

Also, I had a bit of an epiphany earlier. I was pricking around with a light deadlift trying to sort my form when I realised I wasn't engaging my lats at all, but instead trying to keep my shoulders back with my scapular muscles and traps, which would never be strong enough to maintain form. Once I realised this, I recorded myself and my back was perfectly straight when lifting. Looking forward to trying it on heavier deads later in the week.

A tonne of band pull-aparts and band dislocates, and another 2 hours baseballing my hips and glutes (followed by static stretches and some activation drills. That's the proper order, right?). Hopefully I'll notice a difference in my squat tomorrow...

Squats
Bar x15
40 2x8
60 2x5
80 x5
100 x5
110 x3
120 x1
130 3x1 ... easy.
115 5x5 ... easy.
100 x15
90 x15

I'm disappointed with myself that I only got 15 reps at 100. I know I had 20 reps in me, physically at least, but mentally I just quit. Didn't have the grit. Same with the 15 reps at 90. Could have grinded out the final 5 reps in both. Still, though, I think that's possibly the most exhausting thing I've ever done in the gym. I felt like getting sick for a few hours afterwards and I've just been completely drained ever since. I plan on continuing to do a few heavy singles before each 5x5 because it makes the 5x5 feel so much lighter. Pretty sure I'm going below parallel with each rep. Really need a pair of eyes/video camera watching me to be 100% sure.

Bench
Bar x15
40 2x5
65 x5
85 5x5 ... grand.

The 5x5 was super-setted with 5x5 pull-ups.

Pendlay Row
40 x10
60 x5
80 3x5

Didn't have the energy to do much more. Finished with a calf stretch on the calf raise machine.

Immediate goals (inside the next 2 weeks or thereabouts) are 90 5x5 on the bench, 120 5x5 and 100 x20 squats. Should be okay...

COH

Depth on the squats looked fine... def below parallel

Cheers, COH. Good to know! Had planned on bringing a camera today but it slipped my mind.

That's the last time I'll squat when hungover... Was sweating like a pig during the warm ups with the bar.

Back Squats
Bar 3x10
40 2x8
60 2x5
80 x5
100 x5
110 x3
120 x1
130 x1
135 3x1 ... okay.
117.5 5x5 ... okay.

Couldn't do any high rep stuff. I'd have gotten sick.

Front Squats
60 4x6 ... crap.
supersetted with 4x6 pull-ups ... crap.

Back Squats
140 x1 ... okay.
120 5x5 ... tough.

Happy to finally have the three plate monster off my back. My right elbow has been killing me all weekend and the squats really aggravated it today. I think it's because I have fairly tight shoulders so my wrist position on the bar is forcing some awkward torque into my elbow joint. I've a history of tennis elbow (pain on the outside of the joint?) in that elbow so it's a little delicate and prone to aggravation. Squats weren't great. Couldn't get into a rhythm. Ah well. I hope to finish on Friday with 140 3x1, 122.5 5x5 and then 100 x20+, then I'll be taking a regretful break from "heavy" squatting for about 3 weeks while I head home for Christmas. Plan is to do lots of high rep stuff at home with an improvised squat rack.

Bench
87.5 5x5 ... paused. Not great.

Bit of an epiphany moment during the 2nd and 3rd sets when all I've been reading about the bench finally made sense. I think I now have an idea of proper bar path so that's something to work on.

BB Rows
70 6x6
50 3x10

Been busy with college the past week so I haven't had time to do anything since last Monday. No more Raw (or any gym, for that matter) for about 4 weeks, either, so I'll be limited to ****ty home equipment. I expect to lose some strength on the squat but everything else should be okay. I plan on doing lots of high-rep back squats, split squats and GMs so hopefully I won't lose too much. Bodyweight is now 91kg, up from 88kg about 12 weeks ago. I seem to be a little leaner too so that's a plus. Aim is to be 95kg by next summer, which should be achievable. Anyway...

Band pull-aparts, dislocates, and other shoulder stretches, then...

Bench
25 2x10
45 2x8
All paused from here on down
65 x5
85 x2
95 x1
100 x1
105 x1 ... Surprisingly easy. Token PB.
100 x1
90 x5, x4 ... nope.
85 3x5

Was very, very tempted to go for 110, but I was benching alone with no spotter on a ****ty York bench so it probably wouldn't have been the wisest thing to do. Fairly sure I had 110 in me, though.

Pull-Ups
BW 10x5

DB Bench + DB Rows superset
31.5kgs 3x8 Bench + 3x10 Row
21.5kgs 3x15 Bench + 3x15 Row

Improvised squat rack time...

Back Squats
25 4x10
45 2x8
65 x5
85 x5
105 x5
115 3x3
75 9x10, 1x20

I'm not gonna be able to do heavy reps with my setup. 115 was really pushing it, and I feel there's just an injury weighting to happen if I keep it up. So, 4 weeks without heavy back squats... Can I maintain strength with high rep squats, split squats, lunges and pistols alone? The 10x10 was tough but the weight I picked was too low. Will do 80 or 85 next time and see how it goes.

Pull-aparts, dislocates and other shoulder stuff, then...

OHP
25 x10
35 x5
45 x5
55 x3
65 x1
70 xF
70 x1 (Push Press)
58.5 2x5 ... nope.
55 2x5 ... nope.

Right elbow was screaming at this stage. Had to stop. Couldn't get any power through with my right arm. ****. Need to bite the bullet and rest it. It only really hurts when pressing, not pulling, so...

BB Rows
45 x10
65 x5
75 6x6
65 4x8
55 3x12

Had planned on doing lots more but I was feeling sorry for myself so gave up.

Edit:
10x10 band pull-aparts super-setted with 10x10 80kg BB Shrugs, for my whinging.

Bulgarian Split Squats
BW x10 e/s
11.5kg DBs x10 e/s
21.5kg DBs x10 e/s
31.5kg DBs 3x8 e/s
26.5kg DBs x10 e/s
21.5kg DBs x10 e/s
16.5kg DBs x10 e/s
11.5kg DBs x10 e/s

First time doing split squats... What a horrible exercise. How can something so simple make me feel so sick? Lovely.

Good Mornings
25 2x10
45 x5
65 5x5
45 3x10

Reverse BB Lunges
Listed as a total, so x20 is 10 each leg.

45 x20
65 5x10
45 3x20

Plus 12x10 band face-pulls and 12x10 band pull-aparts thrown in in between some sets.

I've a feeling I'm gonna be good and sore tomorrow.

Lots of shoulder stuff, then...

Bench
25 2x12
45 2x8
65 x5
80 x3
90 2x5, 1x4 ... nope.
85 2x5

Bench strength is shíte lately. 7 or 8 months ago I could easily do 95 5x5 (and finally 103.5 3x3 before I stopped) with a good pause and no more than 120s recovery between sets. Gonna drop back down to 75/80kg and work up in 2.5kg increments over the next 3 or so weeks and see if that helps. Not gonna OHP again until I hit a comfortable paused 90 5x5.

Pull-Ups
5x5

In hindsight I shouldn't have bothered doing anything today. From now on I'll stop with the back-to-back days and leave one day rest in between. Legs are in bits from yesterday.

Legs are still a bit stiff and sore from the other day. Haven't had DOMS that lasted this long in ages.

Bench
80 5x5 ... paused. Easy.
super-setted with 5x5 pull-ups.

DB Bench
31.5kgs 3x9
super-setted with 3x10 DB rows e/s.

Was meant to squat too. The thoughts of 10x10 make me want to gag. Gonna go get some food and try to see if I can motivate myself to do it a little later. Whiskey's calling, though.

In an attempt to postpone the inevitable, I pricked around with some one arm DB push presses for the first time. Did about 25 reps in sets of 3-8 with each arm using a 31.5kg DB. Cool exercise. Even holding a DB overhead for as long as possible seems like a good (if a little dangerous... I've seen Jayoo's video) core exercise. Anyway... ugh...

Squats
25 3x10
45 2x8
65 x5
85 x5
105 x5
80 10x10

No part of me wanted to do that. Now, whiskey...

Bench
82.5 5x5 ... paused. Easy.
ss/ with 5x5 pull-ups.

DB Bench
31.5kgs 3x10
ss/ with 3x10 DB rows e/s.

BB Rows
70 4x8
60 3x12

Might as well put all of this food to good use...

Bench
85 5x5 ... paused.
ss/ with 5x5 pull-ups.

65 3x10

BB Rows
70 4x8
60 3x12

Flew through that in about 45 min.

Got a new scales in the house. Turns out the old (and cheap) one is slightly inaccurate... I'm closer to 94kg than to 91kg. Weighed myself the past three mornings PMD and got 93.9, 93.8 and 93.9, whereas the old scales puts me at 91kg. I think I'll believe the new one... That's a 4-5kg gain in 3-4 months. Didn't take me long to get back to my weight of ~6 months ago.

Been thinking about what kind of programme I'm going to follow for the next few months. I think I'll start something like the following and stick it out for 12 weeks:

Monday
Back squat
BB Bench
Pull-ups

Wednesday
OHP
Deadlifts
BB Rows

(bit iffy doing OHP and deadlifts on the same day? Which order would be better? hmmm.)

Friday
Back Squat
BB Bench
BB Rows

All of which would be 5x5 with some higher rep sets thrown in the odd time, and stuff like face-pulls and band pull-aparts and so on thrown in at the end each day.

Either that or I'll do Stronglifts, but replace the back squats in B with front squats and do them after deadlifting. Don't know really. I've got 3 weeks to figure it all out.

BB Bench
85 5x5 ... paused.
ss/ 5x5 pull-ups.

75 x10
65 3x12

BB Rows
70 4x8
60 3/4x12

Bastardised Hang Power Clean (tm)
50 3x8

Bulgarian Split Squats
BW x10 e/s
11.5kg DBs x10 e/s
21.5kg DBs x10 e/s
31.5kg DBs 3x10 e/s
26.5kg DBs x12 e/s
21.5kg DBs x15 e/s
16.5kg DBs x15 e/s
11.5kg DBs x15 e/s

Good Mornings
25 2x10
45 x5
65 5x5
50 3x10

Reverse BB Lunges
Listed as a total, so x20 is 10 each leg.

45 x20
70 5x10
55 3x20

Plus 10x15 band face-pulls and 10x15 band pull-aparts thrown in in between some sets.

Must do lots more Bastardised Hang Power Cleans (tm). Upper back and traps especially have been in bits the past two days.

Had the manflu for the past 4-5 days so couldn't do much the past week.

Shoulder and wrist stuff, then...

Bench
87.5 5x5 ... paused.
75 3x10
65 x15, x14, x10

Triceps were absolutely bollocksed at this stage.

BTN Press
40 2x5 ... nope. Shoulders and triceps were banjaxed from the benching.
40 4x8 ... push-pressed. Love these.
25 3x12

Flat DB Flyes
11.5kgs 3x10