The BoomBoom Room

Alf Veedersane

bigronnie9 wrote: »

Tough, but not as bad mentally as last week.

I don't know if it ever is. You're mentally prepared for it.

If memory serves me, you did the Hanley 6-week program and the first time you do leg day it feels like a physical and mental blitzkrieg and you're destroyed. The next time you're ready for it.

bigronnie9

Alf Veedersane wrote: »

I don't know if it ever is. You're mentally prepared for it.

Dam right, the thought of 40 paused squats followed by 40 front squats was horrible last week..... this week I knew i could get through it, even if i do have a hatred for front squats!

Blitzkrieg is a very apt description of it!

Alf Veedersane

bigronnie9 wrote: »

Dam right, the thought of 40 paused squats followed by 40 front squats was horrible last week..... this week I knew i could get through it, even if i do have a hatred for front squats!

Blitzkrieg is a very apt description of it!

You never appreciate how tough it will be until you do it and the first time with high volume stuff like that, particularly with high volume squat variations, will take a high toll.

Next time you know it's going to be a battle and that makes it way easier, in relative terms, to get through.

bigronnie9

Wednesday 11/05/2016

A: Bench
52.5 x6, 52.5 x6, 52.5 x6, 52.5 x6, 52.5 x7

B: CGBP
37.5x8, 37.5x8, 37.5x8, 37.5x8, 37.5x8

C: Incline BP
35x8, 35x8, 35x8, 35x8, 35x7

D1: Chin Ups x6
D2: Underhand BB Rows 30 x12
D3: Rev Flys 2.5 x25
3 rounds


6 a side 60 mins

God dam 7 reps on last set of incline again, cant believe the havoc the close grip bench does even with light weights, arms were burned off me!

bigronnie9

Thursday 12/05/2016

A: Deadlift
90x6, 90x6, 90x6, 90x6, 90x7

B: Rack Pulls
65x8, 65x8, 65x8, 65x8, 65x8

C: SLDL
65x8, 65x8, 65x8, 65x8, 65x8

D1: Lying Hamstring Curls 10x12
D2: Situps 5x12
4 rounds

Deadlifts felt 100 times better than last week, alot more comfortable in the start position thank god

Grip was completely gone for the stiff legged DLs, struggled through them

Alf Veedersane

bigronnie9 wrote: »

Grip was completely gone for the stiff legged DLs, struggled through them

One word: straps!

bigronnie9

Friday 13/05/2016

A1: Pushups x8
A2: Squats 65x10
6 and a half rounds

B1: Bent Over Rows 50x10
B2: Military Press 20x8
7 rounds

C1: Deadlift 90x2
C2: DB Flys 8x15
5 rounds

Woke up with some lovely DOMs on the lats today, nice to know concentrating on using them during the deadlifts worked.

Hamstring DOMs are insane, was meant to go running but been waiting for them to ease off all day and no sign of getting better, think they have been permanently sore since starting back.

DB Flys...im slowly beginning to hate them

bigronnie9

Sunday 15/05/2016

Jog
Intervals
Hill Sprints
Jog

Couldnt face the run saturday...so went yesterday instead. Wasnt particularly in the mood for it as id had afew drinks sat night but felt a million times better afterwards so i'm glad I did.

bigronnie9

Monday 16/05/2016

A: Squats
80x4, 80x4, 80x4, 80x4, 80x6

B: Paused Squats
55x8, 55x8, 55x8, 55x8, 55x8

C: Front Squats
50x8, 50x8, 50x8, 50x8, 50x8

D1: Split Squats 8x6
D2: Step Ups x12
D3: Reverse Lunges x25
Three rounds, forgot to add dumbells to D2 and D3 for the first round

Have been squatting and deadlifting barefoot since starting the program but threw the runners back on yesterday for front squats and definitely felt more stable...could of been in my head of course!

Alf Veedersane

What kinda runners did you have?

bigronnie9

Alf Veedersane wrote: »

What kinda runners did you have?

Sorry Alf just saw this, a battered old pair of Asics!

I've been converted to barefoot but for some reason felt i needed the runners on for the front squats

Alf Veedersane

bigronnie9 wrote: »

Sorry Alf just saw this, a battered old pair of Asics!

I've been converted to barefoot but for some reason felt i needed the runners on for the front squats

A pair of cheapo flat soled runners from Penneys would be the job. Minimal sole and change from a tenner. Might feel like you've more support than barefoot but the Asics will do you no favours.

bigronnie9

Wednesday 18/05/2016

A1: Bench
4x55, 4x55, 4x55, 4x55, 6x55

A2: Scap Pull Ups
x10, x10, x10, x10, x10

B: CGBP
8x40, 8x40, 8x40, 8x40, 8x40

C: Incline Bench
8x37.5, 8x37.5, 8x37.5, 8x37.5, 8x37.5,

D1: Chin Ups x6
D2: Underhand BB Rows 32.5 x12
D3: Rev Flys 2.5x25
3 rounds

Reracked the bar after 6 on the last set of inclines for like 5 seconds and finished it out...

bigronnie9

Alf Veedersane wrote: »

A pair of cheapo flat soled runners from Penneys would be the job. Minimal sole and change from a tenner. Might feel like you've more support than barefoot but the Asics will do you no favours.

good shout, ill try and pop in over the weekend

Cheers Alf!

bigronnie9

Thursday 19/05/2016

A: Deadlifts
95x4, 95x4, 95x4, 95x4, 95x4

B: Rack Pulls
70x8, 70x8, 70x8, 70x8, 70x8

C: SLDL
67.5x8, 67.5x8, 67.5x8, 67.5x8, 67.5x8

D1: Hamstring Curls 10x12
D2: Weighted Situps 6x12
4 rounds

Grip was again a killer for SLDLs, found a battered, and I mean BATTERED, pair of gloves in the gym so threw them on....helped a bit!

bigronnie9

Saturday 21/05/2016

Jog 5 mins
Fartlek 5 mins
Hill Sprints x8
Jog 5 mins


Bad weekend, had a work night out Friday and a night out with the future inlaws saturday... Dreading the gym this evening but hopefully ill feel better after it!

bigronnie9

Monday 23/05/2016

A: Squats
85x4, 85x4, 85x4, 85x4, 85x6

B: Paused Squats
57.5x8, 57.5x8, 57.5x8, 57.5x8, 57.5x8,

C: Front Squats
52.5x8, 52.5x8, 52.5x8, 52.5x8, 52.5x8,

D1: Split Squats 8x6
D2: Step Ups 8x12
D3: Rev Lunges 8x25
3 rounds

Tough. Glad I went ahead with it, was knackered afterwards but felt better

bigronnie9

Tuesday 24/05/2016

A1: Bench
60x4, 60x4, 60x4, 60x4, 60x4
A2: Scap Pull Ups
x10, x10, x10, x10, x10

B: CGBP
40x8, 40x8, 40x8, 40x8, 40x8

C: Incline BP
40x8, 40x8, 40x8, 40x5/40x3, 40x6/40x2

D1: Chin Ups x7, x6, x6
D2: Underhand BOR 45x12
D3: Rev Flys 2.5x25
3 rounds

Found benching 60quite tough, got through it though so happy.

Jesus the Inclines are still killing me though, arms wrecked at that stage

DOMS have been getting steadily worse since Monday, again, dam you squat day!!

bigronnie9

Thursday 26/05/2016

A: Deadlifts
102.5x4, 102.5x4, 102.5x4, 102.5x4, 102.5x4

B: Rack Pulls
75x8, 75x8, 75x8, 75x8, 75x8

C: SLDL
67.5x8, 67.5x8, 67.5x8, 67.5x8, 67.5x8

D1: Hamstring Curls 10x12
D2: Weighted Situps 10x12
4 rounds

Had to resort to mixed grip for SLDLs

bigronnie9

Tuesday 31/05/2016

A: Squats
90x3, 90x3, 90x3, 90x3, 90x4

B: Paused Squats
60x8, 60x8, 60x8, 60x8, 60x8,

C: Front Squats
55x8, 55x8, 55x8, 55x8, 55x8,

D1: Split Squats 8x6
D2: Step Ups 8x12
D3: Rev Lunges 8x25
3 rounds

Routine all over the place, up and down to Dublin for work so abit behind schedule. Will try and catch up over weekend.

Possibly done an extra set of squats, not sure!

bigronnie9

Friday 03/06/2016

A1: Bench
62.5x2/1, 62.5x2/1, 62.5x1/1/1, 60x2/1, 60x2/1
A2: Scap Pull Ups
x10, x10, x10, x10, x10

B: CGBP
40x8, 40x8, 40x8, 40x8, 40x8

C: Incline BP
40x8, 40x8, 40x8, 40x8, 40x6/2, 40x6/2

D1: Chin Ups x7, x6, x6
D2: Underhand BOR 45x12
D3: Rev Flys 2.5x25
3 rounds

Terrible day at the office, Benching was deadly. lack of sleep/poor nutrition this week due to travel could of been a factor, or else just a bad day, but from the moment i started i just wasnt in the right 'zone'.

Disappointing as I managed the sets of 60x4 last week, really struggled here

bigronnie9

Monday 06/06/2016

A: Squats
90x3, 90x3, 90x3, 90x3, 90x4

B: Paused Squats
60x8, 60x8, 60x8, 60x8, 60x8,

C: Front Squats
55x8, 55x8, 55x8, 55x8, 55x8,

D1: Split Squats 8x6
D2: Step Ups 8x12
D3: Rev Lunges 8x25
3 rounds

After being all over the place with diet/sleep/work last week, and after the dismal attempt of a bench session, i wrote off the weekend as the weather combined with lack of motivation after the failed benching didnt make it very appealing

Will repeat the week this week, so back on the wagon yesterday with squats. Felt good. Bench tonight...fingers crossed better than last week!

bigronnie9

Tuesday 07/06/2016

A1: Bench
62.5x3, 62.5x3, 62.5x3, 62.5x2/1, 62.5x1/1/1
A2: Scap Pull Ups
x10, x10, x10, x10, x10

B: CGBP
42.5x8, 42.5x8, 42.5x8, 42.5x8, 42.5x8

C: Incline BP
40x8, 35x8, 35x8, 35x8, 35x6/2, 35x6/2

D1: Chin Ups x7, x7, x7
D2: Underhand BOR 45x12
D3: Rev Flys 2.5x25
3 rounds

Increased the rest period for bench...managed the first 3 sets, struggled with the last two.

Decided to up the CGBP as triceps seem to be a limiting factor for the bench.....unfortunately this meant I was fried by the inclines so had to drop the weight there!

Was away with work wed and thurs so deadlifts tonight

bigronnie9

Friday 10/06/2016

A: Deadlifts
107.5x3, 107.5x3, 107.5x3, 107.5x3, 107.5x3

B: Rack Pulls
75x8, 75x8, 75x8, 75x8, 75x8

C: SLDL
67.5x8, 65x8, 65x8, 65x8, 65x8

D1: Hamstring Curls 10x12
D2: Weighted Situps 10x12
4 rounds

Dropped weight on SLDL so I could get through all sets without grip failing

bigronnie9

Monday 13/06/2016

A: Incline Bench
6x50, 6x50, 6x50

B: Incline DB Bench
6x15, 6x15, 6x15

C: Bench
6x50. 6x50, 6x50

DB Bench
6x15, 6x15, 6x15

Tuesday 14/06/2016

A: Deadlift
6x90, 6x90, 6x90

B: Underhand BOR
6x50, 6x50, 6x50

C: Lat Pull Downs
8x35, 8x35, 8x35

OA DB Rows
9x15, 9x15, 9x15

E1: DB Shrugs
12x15, 12x15
E2: Ab Pulldowns
15x40, 15x40

bigronnie9

Wednesday 15/06/2016

A: Military Press
6x30, 6x30, 6x30

B: Lat Raises
6x4, 6x4, 6x4

C: Rear Delt Flys
6x4, 6x4, 6x4

Face Pulls
8x40, 8x40, 8x40

E: Barbell Holds
50x1 minute, 50x1 minute

F: 6 a side
60 mins

bigronnie9

Thursday 16/06/2016

A: Incline Bench
10x45, 10x45, 10x45

B1: Chin Ups
x6, x6, x6
B2: Dips
x6, x5, x6

C1: EX Curls
10x15, 10x15, 10x15
C2: CGBP
8x40, 8x40, 8x40

Situps/Sides/Leg Raises circuit x1

bigronnie9

Friday 17/06/2016

A: Squats
6x80, 6x80, 6x80

B: Front Squats
6x50, 6x50, 6x50

C: SLDL
6x60, 6x60, 6x60

Lat Raises
12x4, 12x4, 12x4

E: RDF (seated)
12x4, 12x4, 12x4


Replaced Leg Press with front squats, they felt good, think ill keep them in there

bigronnie9

Sunday 19/06/2016

Jog / intervals / hill sprints x6 / jog

Was hungover so just glad i got out for a run

Alf Veedersane

Every time I see your name it reminds me of this fella...