10 Miles Back Again

Training Training Logs
501

I agree, however I don’t want to log every set of push ups or pull ups I do throughout a day. It makes for a boring log and chews up time.

Maybe a halfway house would be to get some counter app on my phone and simply log “extras” on a weekly basis. Would be pretty easy since I only do about 3 exercises as extras anyway.

502

There are days that I plan to just write out my exercises and maybe the reps in my log. But as soon as I start typing it, I just go into my default mode and type out everything. I don’t think anyone really cares that I’m using 20 lbs on certain isolation movements.

503

I’ve made mine pretty minimal recently anyway. But really no-one cares that I did 20 push ups or similar. And there’s no way I want to log on here 3 times

504

But what if you need to look back someday and see what worked and what didn’t.
If you don’t log it, you won’t know.

1 Like
505

True. I think the counter idea is the smartest.

1 Like
506

Work for today:
1.5km run
Bench: worked up to 75kg x 12
Then: 60kg x lots
Incline press Smith machine: 3 x RP sets
Cable rows: 5 x 10
Cable raises: 3 x 21’s per arm
Squat: 8 x 3 @ 95kg
1.5km run.

Notes:

  • Felt exhausted but strangely energised all day. Very poor sleep for 3rd night in a row, and it was a long, physical day. Nearly fell asleep trying to read my kids a book when I got home from work. On the other hand, it’s right at the front of my mind that it’s the last day of work before a 2 week holiday, so that gave me a bitnof energy to just power through.
  • had to park the car a country mile away from the gym so I figured I’d run it, since apparently I don’t learn. No pain this time, just hated every minute of it.
  • rep PR again on bench, which was completely unexpected because I was knackered, sore as fuck (upper back, which always affects my bench), and haven’t gained any weight again.
  • missed Plyo push ups because I forgot. Oh well.
  • Still doing BPA’s and an over warm up single/double before PR sets. Seems to be a magic formula for me. In response to @simo74 question last week, I’m pretty sure my upper back is doing all the work on band pull aparts, that’s certainly where I can feel it. Arms are more or less straight and stay more or less straight throughout.
  • Cable raise 21’s where all over the place today. Kept forgetting what order to do the reps, so it turned into a bit of a mashup. Ah well.
  • Squat was a mixed bag. Was really worried about the extra weight going in, but barely noticed the difference. Tightness was pretty suspect today though. Some of the later reps definitely started going a bit good morning.

Must have missed this one as well. I think the original workout is designed to mimic the movements of a burpee without having to actually do a burpee. Because burpees suck. There was a good 15-20 min session there, so my instinct is to just make it more intense by putting some more weight on the front squats. 40kg was ridiculously light.

2 Likes
507

Nice workout and a sneaky little PR, Quality

508

About bloody time. Bench has been a battle for a while now. Should still be on track for the 2 plate for year end now.

2 Likes
509

Try this track
77,5 kg keep it until you reach 11 reps
80 kg - 10 reps
82,5 kg - 9 reps
you get it you’ll end up with 97,5 kg 3 reps and then the 2 plates is next up.

(I haven’t tried it myself just thought that it would be a way to do it)

510

I’ve got the plan. I actually don’t know what my max is, but I can do 90 without too much drama, I frequently use it as my over warm up single. I was just getting worries my bench seemed to have bottomed out and started regressing there. Won’t take much steady progress before 100kg is a given, to be honest. The 3 plate squat and 4 plate deadlift are the “ambitious” targets for this year.

1 Like
511

Metoo, I’ve got the 100 kg bench a couple of times but every time it goes backwards pretty quickly. Next time I’m up there, I’ll do an effort to stay there and go for reps, so 100 x 5 would be a nice goal. Combined with 3 plate squat and 200 kg DL, the 200 is my very ambitious goal.

We’ve got a race going.

512

4 plate DL is enough for me for this year. 5 plate is the end goal, minimum

1 Like
513

The 200 is my end goal. But I’ll see how far my current program takes me by the end of the year, I might have reached my potential, age might start to catch up to me.

2 Likes
514

Work for today:
Squat: worked up to 82.5kg x 5
Paused squats: 5 x 5 @ 65kg
Bench: 8 x 3 @ 82.5kg
Pull downs: 5 x 10
Seated press: 8 x 3 @ 52.5kg

Notes:

  • Keep forgetting to do plyo/jumps at the start of sessions. No idea if this is a big deal or not.
  • I can tell I’m not used to “long” runs, calves are still sore days after Saturday’s session.
  • Birthday yesterday, and no work for 2 weeks so I had a very rare session where I was well rested, well fed and in the middle of the day. All the reps felt comfortable and clean, no dramas at all, even on the sets I was kinda worried about. The first set of presses went up so easily, I had to double check my maths on the bar. Looking forward to Fridays session much more now, if only I can convince them to turn some aircon on.
4 Likes
515

Happy Birthday! Makes for such a good day when everything just clicks.

516

Thank you.

I’d love to say today’s session was due to all the hard work I’ve put in, but it’s probably not true.

Normally I lift on about 5 hours sleep, at the end of a 20 hour day. I’ve also been in a slight calorie deficit since the end of the T-ransformation challenge, so the fact I’ve slept 7+ hours for 3 nights, eaten plenty and lifted late morning is probably what’s made the big difference.

2 Likes
517

Yeah happy birthday Mate

Always great when the session is just plain good.

518

Thanks man.

Good sessions are great. I had an inner Pwnisher on one ear telling me to make the most of it and put another 200lbs on the bar, and an inner MarkKO going “attaboy, plan the dive, dive the plan”

1 Like
519

Hey Happy birthday big fella.

520

Cheers man.