Witty log title

Alf Veedersane

Alf Veedersane wrote: »

Coach's Eye app is great for viewing videos in slow mo and manually moving the clip forward and back as you want.

Just looked it up and it looks like it'd burn a few hours! Unfortunately I don't have one of those new-fandangled phones so I've to record using an old fashioned camera, and my Windows version isn't modern enough to run it on the PC. I feel like a bit of a Luddite.

Alf Veedersane

At least you have Windows.

I invested in a free upgrade to smartphone for getting my video on.

Alf Veedersane

Alf Veedersane wrote: »

At least you have Windows.

It's all relative I guess...

I invested in a free upgrade to smartphone for getting my video on.

Maybe some day. I have priorities, though... such as a pair of adipowers whenever I have the guts of 200 to blow!

1.2

Bench
All paused
55 x10
72.5 x10
80 x8
82.5 x6

Pendlays
70 x10
72.5 x10
77.5 x8
80 x6

OHP
42.5 x12
45 x12
47.5 x10
50 x8

Pull Ups
+20kg 3x5
BW x10

Roll Outs
From knee
3x10

3 rounds of:
YTWLs x12
Overhand pull-aparts x20
Underhand pull-aparts x20

Hot as hell, but everything felt lovely and light. Is it wrong that I find the most sweat-inducing part of most upper days to be the YTWLs? A humbling little circuit, so it is.

1.3

Bench
All paused
55 x10
72.5 x10
80 x8
82.5 x6

Pendlays
72.5 x10
75 x10
80 x8
82.5 x6

OHP
45 x12
47.5 x12
50 x10
52.5 x8

Pull Ups
+22.5kg 4x4

Went to lidl. No donut makers left.

1.4

DeFranco's Limber 11 as a warm up

Back Squat
110 4x8

Conv. DL
115 2x8

Front Squat
95 3x5

Box Jumps
36" 3x5

Tried making sweet potato fries/chips last night. It did not end well.

1.5

Bench
All paused
85 x8 ... max reps

No spotter and absolutely alone in the gym so didn't want to risk 1 or 2 more

Pendlays
75 x10
77.5 x10
82.5 x8
85 x6

OHP
47.5 x12
50 x12
52.5 x10
55 x8

Pull Ups
+25kg 5x3
BW x12

Week one done and dusted with no missed reps. Looking forward to next week—another 5 day week but the rep scheme is a good bit different so it should be good.

Calories this week have been good:



It's getting easier to hit the 5000 kcal mark daily! Had the biggest meal of my life last night. Got out of the gym at 20:30 and had the majority of the day's calories to consume, so in the space of 45 minutes I had:

500g greek yogurt
50g 85% chocolate
4 scrambled eggs
3 rashers
8oz striploin steak
500g of mashed potato (made with milk and butter... mmmmm)
700ml of milk

Probably the greatest achievement of my life.

2.1

Back Squat
125 x10
127.5 5x3 ... strict 60s rest between sets

SLDL
120 3x8

Front Squat
100 3x5

2.2

Bench
All paused
77.5 x10
82.5 x8
87.5 x7

Pendlays
80 x10
82.5 x8
85 x8

OHP
52.5 x10
55 x8
57.5 x6

Pull Ups
+27.5kg 6x2
BW x12

3 rounds of:
YTWLs 2.5kg x12
Overhand pull-aparts x20
Underhand pull-aparts x20

Happy to have gotten through that ... I'm still completely fried from yesterday.

2.3

Back Squat
127.5 x10 ... PB
122.5 10x3 ... strict 60s rest between sets

That was fairly brutal.

SLDL
120 3x8

Front Squat
105 3x3

conzy

Not sure if calories or training is more impressive. subscribed!

2.4

Bench
All paused
77.5 x10
82.5 x8
87.5 x6

Pendlays
82.5 x10
85 x8
87.5 x8

OHP
55 x9+1
55 x8
57.5 x6

Bleh.

Pull-Ups
+22.5kg 3x5

Have to push Sunday's workout to tomorrow, and Monday's workout to Tuesday—gym opening hours over the bank holiday weekend aren't great. I'll probably do something stupid on Sunday to make up for it: a few hundred pull-ups maybe. Absolutely drained from yesterday so I'm happy to have gotten through that. Not looking forward to the morning...

conzy

conzy wrote: »

Not sure if calories or training is more impressive. subscribed!

I'm on for a personal best today! Should hit about 5300 or 5400 calories by the day's end. It's not easy when you're eating "clean" (god I hate that word).

2.5

Bench
All paused
82.5 x10

Pendlays
85 x10
87.5 x8
90 x8

OHP
52.5 x10
55 x8
57.5 x6

Not programmed, but:

60 x4
62.5 x3
65 x2
67.5 x1
70 x1

Switched to a thumbless/suicide grip for the press to test it out. Think I'll stick with it... seems to be easier to keep upperback tightness with it.

Pull Ups
+25kg 4x4

Week 2 done.

Roll Outs
From knee
5x10

Pull Ups
BW 5x10

Never thought I'd see the day when I could do sets of 10 pull-ups without too much hassle. About 15 months ago I couldn't do one!

Chin Ups
BW 3x8

Second time ever to do chins. Absolutely hate them.

Pull Aparts
From every conceivable angle and hand orientation x millions

Food quality yesterday was shíte. 'twas my birthday so I had about 4000 kcals of cake and brioche. Good day.

Well shíte.

Woke up with a strange pain on the inside of my left knee this morning. I could feel it coming on last night in bed and this morning it's pretty bad. No idea what caused it or what's wrong with it. I've been icing it and I did Starrett's suprapatella smash and floss and it gave it some relief. Doubt I'll be able to squat and deadlift tonight so that completely throws off the rest of this programme... Fúck it anyway.

conzy

gvn wrote: »

Well shíte.

Woke up with a strange pain on the inside of my left knee this morning. I could feel it coming on last night in bed and this morning it's pretty bad. No idea what caused it or what's wrong with it. I've been icing it and I did Starrett's suprapatella smash and floss and it gave it some relief. Doubt I'll be able to squat and deadlift tonight so that completely throws off the rest of this programme... Fúck it anyway.

Nothing more frustrating, I couldn't squat towards the end of my last training cycle because of a mystery knee injury also. Might be worth a trip to a decent physio

conzy

conzy wrote: »

Nothing more frustrating, I couldn't squat towards the end of my last training cycle because of a mystery knee injury also. Might be worth a trip to a decent physio

It's very frustrating alright. I've suffered my fair share of knee injuries (patella-femoral pain syndrome and issues with my ITBs) but this is completely different. No idea what caused it ... my knee was perfectly fine yesterday, but began to get sore last night. Fingers crossed it'll be good again by tomorrow and I just twisted something in my sleep. I've been following RICE and using a difene spray on it as well as doing some soft tissue work above/below the sore point. I'll give it a few days before I throw money at a physio!

Knee is 90% better. Still a bit of a niggle there so I'm giving it a break. Plan is to repeat week 2 of the programme from next Monday and just mess around for the rest of this week, hopefully squatting on Friday. Anyway, today...

Bench
touch'n'go
80 x6
90 x5
92.5 x5
95 x5
97.5 x4
100 x3
90 x5
80 x10

Pull Ups
BW x5
+20 x3
+25 x1
+30 x1
+35 x1
+40 x1 ... PB
+35 x2 ... PB
+30 x3 ... PB
+20 x6 ... PB
BW x11

Chest-supported DB rows (on incline bench) - 2x25kg DBs 4x15
Rear delt flyes - 7.5kg DBs 4x12
Roll outs from knee - 4x8
Scap pull-ups - 3x15

Press
70 x1
65 x4
62.5 x5
60 x6
57.5 x6
55 x8
52.5 x8
50 x7

Incline DB press - 25kg DBs 3x15
Inverted rows from rings - 3x10
Lateral raises
Pull aparts
Scap pull-ups
Band dislocates

Should be okay to squat and deadlift tomorrow unless my knee explodes over night... I love having no programme and just doing whatever I feel like. Back to the programme on Monday though.

Back Squat
100 x3
110 x3
120 x3
130 x3
135 x3
140 x3

Paused Back Squat
100 x3
105 x3
110 x3
115 x3
120 x3
125 x3

Conv. DL
Up to 150 x3

All double overhand. Grip strength is really improving because there was no chance of that slipping. Must be the weighted pull-ups...

Roll Outs
From knee
4x8

Knee's back to 100%.

Pull Ups
BW 10x10

Hundreds of band pull-aparts and dislocates.

2.1

Back Squat
125 x10
127.5 5x3 ... strict 60s rest between sets

SLDL
120 3x8

Front Squat
3 second pause at the bottom
90 x5
92.5 2x5

Roll Outs
From knee
3x10

Disappointed I've to repeat this week again and kind of losing interest in this programme because of it, but I'll try to stick it out. Spent about 2 hours attacking my glutes with a baseball earlier today and it made a huge difference to the squats. Plan for tomorrow is to spend about 2 hours attacking my hamstrings and adductors—they're in pretty bad nick.

2.2

Bench
All paused
77.5 x10
82.5 x8
87.5 x8

Pendlays
80 x10
82.5 x8
85 x8

OHP
52.5 x10
55 x8
57.5 x7

Pull Ups
+22.5kg 3x5
BW x10

Incline DB Press (25kg DBs 3x15) supersetted with incline chest supported DB row (25kg DBs 3x12)
Rear delt flyes 10kg DBs 3x10, 7.5kg DBs 3x10

Band dislocates
Band pull-aparts
Band face pulls
Scap pull ups w/ 3 sec hold at the top
More band pull-aparts
More band dislocates

Earlier:

90 minutes on feet/ankles/calves (impetus from Hanley's webinar)
30 minutes glute ballin'

2.3

Squat
127.5 x10
122.5 10x3 ... strict 60s rest between sets

SLDL
120 x8
122.5 x8
125 x8

Front Squat
3s eccentric, 3s pause at bottom
95 3x3

2.4

Bench
All paused
77.5 x10
82.5 x8
87.5 x8

Pendlays
82.5 x10 ... ugly as fúck, so I went off plan and dropped the weight
70 4x8

OHP
55 x10
57.5 x8
60 x6

Pull Ups
+25kg 4x4

Roll Outs
From knee
+20kg vest x1 ...hah
BW 3x10

Aldi now do pulled pork... 130g for €2. So so good.

Alf Veedersane

gvn wrote: »

2.4Aldi now do pulled pork... 130g for €2. So so good.

For a while now.

Tasty with a capital T.

Alf Veedersane

Alf Veedersane wrote: »

For a while now.

Tasty with a capital T.

Nobody told me, Alf. Nobody told me. I've just scoffed 3 packs... Delicious stuff. Need to buy a slow cooker and make it myself.

Alf Veedersane

gvn wrote: »

Nobody told me, Alf. Nobody told me. I've just scoffed 3 packs... Delicious stuff. Need to buy a slow cooker and make it myself.

I would have told you but I was busy filling my face with it.