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

Patsy167 · 22-12-2021 11:35am

https://www.boards.ie/discussion/comment/118358397#Comment_118358397

That's very helpful. Good on you for being so generous with your time and explaining it so clearly.

Alf Veedersane · 23-12-2021 5:06pm

Wednesday 22/12/2021

A) Bench

87.5 x 3

90kg x 3

92.5 x 3

82.5kg x 2 x 3

70kg x 13

B) Hamstring Curl

5 x 12-15

3 @10

C) Hammer Curls

4 x 8

D) Weighted Plank

25s go / 35s rest for 10 mins

Alf Veedersane · 24-12-2021 12:48am

https://www.boards.ie/discussion/comment/118360074#Comment_118360074

Just to add, it's been a battle, of late, to get 3 sessions a week done. So while it's a 4-day week, that might be Monday / Wednesday / Friday / Monday.

The hip is the uncertainty. Working away to try and resolve soft tissue issues caused by the hip issue itself. Still not in a position to go beyond a certain point of hip flexion with any loading because of the discomfort it causes the following day(s).

So working around that.

Alf Veedersane · 24-12-2021 2:19pm

Friday 24/11/2021

A) Plate-Loaded Hip Thrust

12 @6

12@7

12 @8

-10% @10

B) DB OHP

20kgs x 14, 14, 14, 12, 12

17.5kgs x 15

C) BB Row

82.5kg x 4 x 8

D) Face Pulls

4 x 10

Glutes hammered.

The hip discomfort I used feel with the hip flexion to do rows wasn't there today, which was good.

Alf Veedersane · 27-12-2021 1:36am

Sunday 26/11/2021

A) Bench (@9)

87.5kg x 6, 6, 5

B) Leg Extension

12 @6

12 @7

12 @8

3 back-off sets

C) NG Pull Ups

5 x 5 - kept low

D) Ab Rollouts

10 rounds - 25s on / 35s rest

Alf Veedersane · 30-12-2021 10:22pm

W2D1

Thursday 30/12/2021

A) Weighted Back Extension

12 @6

12 @7

12 @8

-10% x AMRAP

B) Bench (80% @8)

86kg x 5, 5, 5, 5

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Life didn't afford me the chance to get in since Sunday. Still had sick DOMS from the ab rollouts.

Last bench set was probably a 9 the way the last rep went.

Lovely and quiet in the gym. Some new plate-loaded gear in now...already has their cable version.

Alf Veedersane · 04-01-2022 12:44am

Monday 3/1/2022

A) Plate-Loaded Hip Thrust

12 @6 (+55)

12@7 (+75)

12 @8 (+90)

-10% @10 (+80x13)

-10% @10 (+72.5x14)

B) Single-Leg RDLa

15kgs x 4 x 8 e/s

C) BB Row

85kg x 4 x 8

D) Face Pulls

4 x 10

Front of my delt is pretty sort still so gonna pause the programme - in terms of where I am - albeit continuing with everything but the pushing movements, I'll sub in some sort of pulling for now. Shoulder flexion and abduction is sore so it will need a bit of rest for a week or two, then I will return the full program as written.

Alf Veedersane · 19-01-2022 12:21am

Still training away - just not doing any pressing as shoulder isn't right.

On the mend and should be back at it this time next week. Just no point rushing it.

No point logging it.

Alf Veedersane · 05-02-2022 6:38pm

Tried to bench again 2 weeks ago and it wasn't right. Might ease back in again with 60% in the week ahead.

Been tipping away doing everything else but the pressing...extra tricep work where I was benching

Alf Veedersane · 18-03-2022 11:03am

Back benching yesterday for the first time in about 6 weeks. Nothing mad...3 sets of 8 with 60kg, 2 sets of 5 with 70kg and a triple with 80kg. Not back at 100% but that was as heavy as I was going today...any more and I'd have been risking a setback.

Obviously was a lot worse than I originally thought.

Patsy167 · 18-03-2022 12:14pm

I was looking through your blog and you've had your fair share injuries. Fair play for always finding a way to get it done. Keep it up!

Alf Veedersane · 19-03-2022 3:22am

Nothing too bad until the hip tbh. Niggles and so on are par for the course but I wouldn't have thought I had too much in the way or injuries until the hip thing

Dtp1979 · 21-03-2022 10:40pm

You still lifting Alf?

Alf Veedersane · 22-03-2022 8:50am

https://www.boards.ie/discussion/comment/118816327#Comment_118816327

I am. I just did a number on my shoulder benching back at the start of January and have only been tentatively easing back into pressing exercises the last week.

I've continued doing all of the other exercises on on the programme and subbed in tricep pressdowns/extensions/skullcrushers etc for the benching.

Just no point in logging it until I'm ready to bench fully again.

Alf Veedersane · 28-03-2022 10:09pm

I probably just about escaped aggravating anything the last day out. Shoulder was a touch cranky the next day. It wouldn't have been as long a gap but work stuff took over last week.

Anyway, dropped the volume a bit and did a couple of sets of 60kg x 5, 70kg x 3, 80kg x 2and a single at 90kg.

Felt grand. Just ticking up the weight again slowly to make sure it can handle it and then will bring up the volume as well.

Felt like 100kg was there anyway, which I'll take after very little pressing for the guts of 12 weeks.

Alf Veedersane · 23-04-2022 9:53pm

Benching has been ok. Just been doing lower volume. Hit 100kg the other day and then backed off for 70kg x 10. Might start back at the programme...tentatively. Tried DB bench and shoulder wasn't sure about that so we'll see.

Alf Veedersane · 25-04-2022 6:42pm

W1D1

Sunday 24/4/2022

W1D1 (again)

A) Weighted Back Extension

12 @6 (30)

12 @7 (35)

12 @8 (40)

-10% x AMRAP (35kg x 18)

-10% x AMRAP (32.5kg x 20)

B) Bench (77% @8)

80kg x 5, 5, 5, 5

C) Lat Pulldown

3 x 8 (plate loaded: 100/100/110)

D) Tricep Pressdown

3 x 10 (110/120/

Right. **** being injured but back to it

Was pretty conservative on bench. Wasn't quite up to an RPE 8..on first few sets anyway. Will take a bit to catch up after not pressing much since the start of January.

Still a feeling of something not 100% in the shoulder but maybe it's just it needs a bit of WD-40 and will ease off over time. But also I think I might just go to the physio to make sure all is ok.

Alf Veedersane · 25-04-2022 11:57pm

Monday 25/4/2022

A) Bench

82.5 x 3 (@6)

90kg x 3 (@7)

92.5kg x 3 (@8)

82.5kg x 2 x 3

70kg x 12 (@9)

B) Hamstring Curl (plate loaded)

5 x 12-15

3 @10

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

25kg x 20s go / 40s rest for 11 mins

Shoulder was fine for bench. Pretty pleased. Hopefully feels fine tomorrow too after having benched yesterday.

That'll do, pig. That'll do.

Alf Veedersane · 29-04-2022 10:55pm

Wednesday 27/4/2021

A) Plate-Loaded Hip Thrust

+65kg x 12 (@6)

+72.5kg x 12 (@7)

+80kg x 12 (@8)

-10% x Max

B) DB OHP

5 x 12-15

17.5kgs x 13 (@9)

C) BB Row

85kg x 4 x 8

D) Face Pulls

4 x 10

Alf Veedersane · 29-04-2022 10:57pm

Friday 29/4/2022

A) Bench (@9)

85kg x 6, 6, 5

B) Leg Extension

12 @6

12 @7

12 @8

3 back-off sets

C) NG Pull Ups

6 x 8

D) Side Planks

12 rounds (6 e/s - 45s / 15s rest)

Alf Veedersane · 02-05-2022 5:05pm

Monday 2/5/2022

A) Weighted Back Extension

12 @6

12 @7

12 @8

-10% x AMRAP

B) Bench (80% @8)

83.5kg x 6, 5, 5, 5

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Alf Veedersane · 07-05-2022 12:15am

Friday 6/5/2022

A) Bench

85 x 2

90kg x 2

95kg x 2

85kg x 2 x 3

72.5kg x 12

B) Hamstring Curl (plate loaded)

5 x 12-15

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

25kg x 20s go / 40s rest for 11 mins

E) Cycle

17 mins @ ~100 RPM

Alf Veedersane · 12-05-2022 7:03am

Monday 9/5/2021

A) Plate-Loaded Hip Thrust

+60kg x 12

+70kg x 12

+85kg x 12

-10% x Max

B) DB OHP

5 x 12-15 (17.5 x 3 x 15, 17.5x14 /20 x14)

17.5kgs x 13 (@9)

C) BB Row

85kg x 4 x 8

D) Face Pulls

4 x 10

Alf Veedersane · 12-05-2022 7:05am

Wednesday 11/5/2022

A) Bench (@9)

85kg x 6, 6, 5

B) Leg Extension

12 @6

12 @7

12 @8

3 back-off sets

C) NG Pull Ups

5 x 8

1 x 10

D) Side Planks

12 rounds (6 e/s - 50s / 15s rest

Alf Veedersane · 15-05-2022 10:09pm

Sunday 15/5/2022

A) Weighted Back Extension

10 @6

10 @7

10 @8

-10% x AMRAP

B) Bench (83% @8)

87.5kg x 5, 4, 4, 4

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Alf Veedersane · 20-05-2022 9:56pm

Monday 16/5/2022

A) Bench

90 x 1 (@6)

92.5kg x 1 (@7)

97.5kg x 1 (prob @8.5)

87.5kg x 2 x 3

75kg x 12 (@9)

B) Hamstring Curl (plate loaded)

6 x 12-15

3 @10

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

25kg x 23s go / 37s rest for 12 mins

Alf Veedersane · 20-05-2022 9:58pm

Friday 20/5/2021

A) Plate-Loaded Hip Thrust

+65kg x 10 (@6)

+80kg x 10 (@7)

+90kg x 10 (@8)

-10% x Max

B) DB OHP

5 x 12-15

17.5kgs @9

C) BB Row

87.5g x 4 x 8

D) Face Pulls

4 x 10

Alf Veedersane · 25-05-2022 11:04pm

Sunday 22/5/2022

A) Bench (@9)

90kg x 5, 4, 4

B) Leg Extension

10 @6

10 @7

10 @8

3 back-off sets

C) NG Pull Ups

5 x 8

1 x 11

D) Side Planks

12 rounds (6 e/s - 50s / 10s rest

E) Cardio

Spin: 15 mins @ ~100 RPM

Row: 1500m in 5.59.2

Alf Veedersane · 25-05-2022 11:09pm

Monday 23/5/2022

A) Weighted Back Extension

10 @6 (40)

10 @7 (45)

10 @8 (50)

-10% x AMRAP (45kg x 18)

-10% x AMRAP (40kg x 18)

B) Bench (86% @8)

Every bench taken the whole time I was there...just did some heavy chest press

C) Lat Pulldown

3 x 8

D) Tricep Pressdown

3 x 10

Alf Veedersane · 04-06-2022 10:34am

Wednesday 25/5/2022

A) Bench

85 x 3 (@7)

90kg x 3 (@8)

93.5kg x 3 (@9)

85kg x 2 x 3

72.5kg x 13 (@9)

B) Hamstring Curl (cable)

5 x 12-15

3 @10

C) Curls

17.5kgs x 4 x 8

D) Weighted Plank

20kg x 30s go / 30s rest for 10 mins

E) Cardio

Row: 1500m in 5.37.6

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

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