Witty log title

Shoulder and wrist stuff, then...

Pull-Ups
4x6
3x5
4x3

(51 reps total)

BB Rows
75 5x7
65 3x10

Bastardised Hang Power Clean (tm)
55 3x8
40 3x10 (no leg drive, just traps)

Had DOMS in my traps for 5-6 days after last doing these. Goes to show how much I used my traps.

Really, really want to learn how to properly clean (and jerk, as well as snatch) this year. That's objective #1.

EZ Bar Curls
10 x15
20 x10
30 x5
40 3x5
30 2x12
20 2x15

Band Pull-Aparts
10x20

Need a stronger band...

Shoulder and wrist stuff, then...

Bench
90 3x5 ... paused.
75 5x10

5s at 90 just isn't working. I've some kind of mental block. I'll try 5x3 or 3x3 at 92.5 or so next time.

BTN Press
40 3x5
50 x5 ... push pressed.
55 x5 ... push pressed.
50 4x6 ... push pressed.
25 x12
27.5 3x12

Was meant to squat too. Convinced myself not to...

Can't wait to start a "proper" programme (well, however "proper" one I designed myself could be). It's probably gonna be 2-3 weeks before I can start it, though, so I'll just keep pricking around until then.

Bench
100 10x1 ... paused.
80 5x8

Bastardised Hang Power Clean (tm)
45 x5
55 x1
60 x1
65 x1
70 x1
75 x1
80 6xF ... bar is easily going high enough (the pull brings it to neck height, practically), I'm just chickening out of dropping a little bit for the catch.

60 5x5
45 3x10

Have to try to scrape some pennies together to see if I can join Raw again. Not sure if I'll be able to for a few weeks.

Shoulder and wrist stuff, then...

Pull-Ups
3x7
5x5
5x4

(66 reps total)

BTN Press
25 x8
40 5x5
28.5 6x12

Band Pull-Aparts
6x20

Back Squat
Bar 3x10
40 3x8
60 2x5
80 x5
100 x5
105 x5
110 x5
115 x5
110 x5
105 x5
100 x5

First time properly squatting in about 5 weeks. I forget how to. Mobility has gone to shíte as well.

Front Squat
60 5x5

Far too easy. Now that I can actually properly hold the bar it's become so much easier. Lots of wrist stretching has paid off!

Bench
90 x5, x4 ... paused. argh.
92.5 5x3 ... paused.

Decline Bench
60 x5
70 x5
80 4x7

Have a bit of a cold so probably won't be in the gym again until Friday.

Back Squat
Bar 3x10
40 2x8
60 2x5
80 x5
100 x5

110 x5
115 x5
120 x5
115 x5
110 x5

Front Squat
60 x5
70 x5
80 x3
85 x3
90 x3
95 x3
100 3x2
80 3x6

Pull Ups
BW 2x8

Had gone intending to spend a couple of hours just stretching. That didn't happen.

Back Squat
Bar 3x10
60 3x5
100 2x5

110 x5
115 x5
120 x5
125 x5
120 x5
115 x5
110 x5

Front Squat
60 x5
80 5x5

Felt a weird twinge on the last rep of the last set of FSs, just on the inside of my leg at the crease of the knee, right where tendon joins in on the medial side. Felt like something had given me a small shock. It went after about 5 minutes but it still kinda worried me.

Bench
92.5 10x3 ... paused.
80 x8
70 3x8

Both elbows and my entire arms, basically, were screaming 3/4 sets into the benching. This happened the last two times I tried to take creatine (I started it again about 2 weeks ago). I rolled out my forearms and triceps between sets using a BB's collar (great for it!) and it seemed to help a bit. Pain was gone within 30 minutes but I know it'll be back again next time. I'll attack my arms with a baseball tomorrow and stretch them as much as I can. That might work...

Pull-Ups
BW 5x5 ... arms couldn't really handle it.

Cable Row
50 x5
60 x5
70 5x10

First time doing this. I like it.

Spent about 2 hours rolling out my forearms with a baseball and giving them a good stretch afterwards. That's easily the most painful SMR I've ever done... I found a load of trigger points, especially adjacent to the Ulna, that made me want to scream. My wrists feel like they've just been oiled, though! ROM seems to have increased a fair bit too.

Back Squat
130 3x3
100 x20

Front Squat
85 10x3

Walking Lunges
50kg BB x 30 minutes ... no idea how many reps. Lots.

Good day.

Gave my elbows a good few days rest. All felt well today.

Bench
90 x5, 5, 4, 5, 4 ... paused.

I had the 5x5 in me but on both sets where I only got 4 I lost "tension" in my body because my feet slipped. Been pricking around with my setup. On the plus side it didn't feel all too heavy.

Back Squat
120 5x5

Front Squat
100 x1
105 x1
110 x1

I'll be starting a structured programme next Monday so I'll just continue messing around until then.

Felt weak and tired today. Yesterday was platelet donation day and that always drains me for a couple of days.

OHP
67.5 x1
55 5x5

BTN Press
40 3x8

Front Squat
60 x5
80 x3
100 x2
105 x1
80 x5
60 6x6 w/ 45 sec rest between sets

BB Row
70 5x7

Cable Row
Pin 80 3x10
then a dropset of 70 -> 10 x10 with no rest between sets

Face Pulls
Pin 80 4x10

Looking forward to starting to train with a bit of structure from Monday. Picked up some Whey Hey ice cream too. One tub of each flavour. Mmmm.

And for anyone who's interested, the programme I'll be following is this:

Monday
Back Squat - 5x5+
Bench - 5x5+
Pull Ups

Wednesday
Deadlift - 5x5 to start with at least, but that might lower to 3x5 and eventually 1x5 when (and if) the weight becomes too much
Front Squat - 5x5+
OHP - 5x5+
BB Row - 5x5+

Friday
Back Squat - 5x5+
Bench - 5x5+
Pull Ups
SLDL - 5x5

The + means that if I can get more than 5 reps on the final set I'll attempt more (in the first few weeks at least, probably not after a while).

I'll throw in stuff like cable rows, face pulls, pull-aparts, arms, etc., when and if I have time/energy.

Starting weights will be (weight added per session):
Back Squat - 110kg (2.5kg)
Front Squat - 80kg (2.5kg)
Bench - 80kg (2.5kg)
OHP - 50kg (2.5kg)
Deadlift - 100kg (5kg) very low so I'll have lots of time to work on technique

Aims are:

Back Squat - 140kg 5x5 (though I think 150 5x5 might be achievable if a little optimistic)
Front Squat - 110kg 5x5 (achievable)
Bench - 100kg 5x5 (very optimistic)
OHP - 65kg 5x5 (achievable)
Deadlift - 160kg 1x5 (achievable)

And that's that.

Bench
90 5x5 ... paused.

BTN Press
40 3x8

Back Squat
122.5 5x5

Pull Ups
BW 5x6
supersetted with 5x6 hanging leg raises.

Seated Cable Row
Pin 80 3x10

This week has been a disaster in terms of training (did none) and diet (ate rubbish and drank a lot) so I'm holding off on starting the new programme until this Monday. Just signed up to My Fitness Pal. I need to start tracking food because I'm getting far too fat. Weighed myself this morning at 96kg, which is the heaviest I've ever been, and I'm also noticeably fatter than I was even a month ago. The tedium of tracking food depresses me slightly, though... Hopefully it'll become habit after a while. Not sure what kcal target to aim for. 3500, maybe.

Also did 10 pull-ups and 10 chin-ups earlier which is a PB both in terms of total reps in one set and in terms of weight lifted (96kg BW).

Sangre

That will be demanding enough programme if you're looking to lose weight. Good luck though.

Sangre

Sangre wrote: »

That will be demanding enough programme if you're looking to lose weight. Good luck though.

Yeah it would be, which is why I think I'll postpone any weight loss goals for the 12 or so weeks. I'll be doing it with a slight calorific surplus so I'll just have to accept a little more fat gain. I'll be using MFP to make sure I'm keeping within limits because I've a huge appetite and can easily consume monstrous amounts of food in a day if I don't keep myself in check. I'm about 18-20% BF at the moment at a guess, so at this stage what's another few % points. Might try a 24 hour fast tomorrow or Saturday for the hell of it.

Taking my weight as 95kg (I ate a lot of salty food yesterday which probably explains why I'm now at ~96kg) and using calculators online to work out my calorific needs, I get a figure of approximately 3000 kcal/day. So I'm thinking either a) 3000 on rest days and 3200/3300 on training days, or b) 3200 on rests days and 3500 on training days. I think b) is probably the better option. I might alternate carbs, too, going fairly low carb on rest days and moderate carb on training days.

My diet is fairly good. My staples would be eggs, rashers, milk, greek yogurt (with milled seeds), chicken, sweet potato, salmon, peanut butter, and then regular veg (broccoli, green beans, carrots, peppers, spinach, etc.), and I use coconut oil for cooking. I've a fairly fat rich diet so I'm slightly cautious of that and so am getting my bloods done this Tuesday (just to be sure everything's in check). I've never had a consistent spell of training (2-3 weeks has been the best without a week or so off) so I'm looking forward to Monday to get the ball rolling.

Oh, and I'm going to try a 24hr fast from 6pm tonight just for the hell of it.

24hr fast was grand. A lot easier than I was expecting. Weight this morning was 94.2kg, down from 96.3kg a couple of days ago — was carrying a bit of extra water weight from a salty few days beforehand.

Did 250 pull-ups throughout the day. Wide-ish grip, no kipping, chin over bar, and dead hang at bottom. Started off with a few sets of 8, by the end I was really struggling with sets of 3 and even 2. The final 30 or so were killer. No elbow pain whatsoever on the plus side, though my left forearm is a little tight at the minute. Hands are in bits too.

I've never been as banjaxed with DOMS as I am now because of those 250 pull-ups. Who'd have thought pull-ups could give you DOMS in your chest and triceps? Pretty much everywhere from my waist up to my neck is sore. Must do it again sometime! Decided to deload a bit (about 10% or thereabouts) at the start of this new programme which is just as well. I'll see my old numbers in 3-4 weeks.

W1D1

Back Squat
110 5x5

Bench
80 5x5 ... paused.

BTN Press
40 3x8

Seated Cable Row
Pin 80 3x10

Face Pulls
Pin 80 3x12

EZ Curls
30 3x10 ... decided to start doing curls in the hope it'll help with elbow health.

Couldn't even attempt to do pull-ups so did some rows and face pulls instead.

W1D2

Sumo DL
100 5x5

Starting very, very light. Should hopefully see at least 1x5 at 160kg in 12 weeks.

Front Squat
80 5x5

OHP
50 5x5

Pendlay Row
80 5x5

Plank
BW x60s
10kg x45s
15kg 5x30s

I like that workout.

W1D3

Back Squat
112.5 5x5

Bench
82.5 5x5 ... paused

Pull Ups
BW x5
+5kg x5
+10kg 5x3 ... weak
BW 2x5

BTN Press
42.5 4x6

RDL
70 3x8

First time ever doing a RDL. Think I was doing it okay... felt a great stretch in both hamstrings at least and both are sore now.

Seated Cable Row
90 3x8

Got weighed in the gym too. 94.5kg (with a good bit of food that morning and a nice bit of water as well), so I can safely conclude the scales I have at home are bollocks.

I've been hitting 3600 kcal and 220g of protein daily quite easily, and all from good, whole food stuffs. Might up my kcals to 3800 on training days.

W2D1

Back Squat
115 5x5

Best they've ever felt. I really slowed down the decent (2-3 seconds) and controlled it more, so I found myself in a far better position than normally (fairly upright with a big chest).

Bench
85 5x5 ... paused
80 x8
70 x10
60 x12

Need to start hammering my triceps because they're the only part of me that ever feels like failing when it comes to benching.

Pull-Ups
BW x7,7,6,5,5 (30 total)

BTN Press
45 3x5

Back Extensions
BW 3x20

First time doing these. Could barely walk upright for an hour afterwards!

Seated Cable Row
Pin 80 3x12

Face Pulls
Pin 70 3x12

Also saw for the first time that Raw has a GHR. Must figure out how to use it.

W2D2

Sumo DL
105 6x5

Back Extensions
BW 3x10

Stupid idea to do these. Literally every piece of equipment I had any interest in was in use so I defaulted to this to kill a bit of time.

Front Squat
82.5 5x5

OHP
52.5 6x5

Pendlay Row
80 5x5

No floor space to do planks. Ah well.

W2D3

Bench
87.5 5x5 ... paused
80 x8
70 x10
60 x16

BTN Press
40 3x8

Back Squat
117.5 5x5

RDL
80 3x8

Pendlay Row
85 5x5

Gonna have to push back W3D1 to next Wednesday instead of Monday.

Bench
106 x1 ... paused
101 x2 ... paused

DB Bench
31.5kg DBs 3x10

OHP
56 x3
61 x3
63.5 x3

Push Press
66 x1
68.5 x1
71 x1
73.5 x1
76 x1

One Arm DB Push Press
31.5kg DB 4x6 e/s

Love these. Will go for 36.5kg next time.

OHP
46 3x8

JM Press
46 3x8

Won't be able to make it to the gym until Thursday at the earliest (and if I do I'll do W3D1 on Thursday and then W3D2 on Saturday, then carry on as normal from Monday) so I'll be improvising until then. I picked up an ab wheel from Lidl: brilliant piece of equipment! Spent the weekend figuring out how to use it properly (engaging abs and limiting lower back involvement). It's made me sore in places I've never been sore before. Love it.

Pull-Ups
9,9,8,8,7,7,6,6 = 60 total

Band Pull-Aparts
(pronated x15 + supinated x15 + overhead x15) x5

Rear Delt Lat Raise
6.5kg DBs 4x15

EZ Bar Curls
35kg 3x10
25kg 3x15

Bought this today to see if it'll help with some joint niggles I have, along with a roller from foamrollersbydesign on FB, and a copy of Starrett's Supple Leopard, which is half-price on The Book Depository at the minute if anyone's interested (€32.26 instead of €66).

Bench
96 3x3 ... paused for 1-2 seconds
81 x10,9,8

Incline Bench
21.5kg DBs 3x15 ... far too light.

Overhead Tricep Extensions
21.5kg DB 3x10

Will do more later.

Power Clean
76kg x1
66kg OMEM for 20 min (21 reps)
56kg 5x5 (from hang)
Lots of shrugs too.
All fairly easy and horribly ugly.

RDL
91 3x8

Ab-Wheel Roll-Out
3x10 (from knees)

The ab wheel genuinely feels like it's capable of ripping me in two.