Dont you love the people who give thoughtful secret santa gifts? I got a men’s razor one year…ummm yeah
Well Cal you would have definitely scared me if I had seen those dips… As CBear would say: “RAWR!”
Seriously, your workouts would kick my butt!
Was intending on doing legs today, but was a bit perplexed to find my hams and butt felt a bit sore this morning. This struck me as odd as I trained upper body yesterday - until I remembered I’d done kettlebell swings. Doh! So this, and the torrential rain outdoors nearly put me off going to the gym. However, once my three cups of tea had kicked in, the rain had gone and I forced my lazy arse outdoors.
Workout was as follows:
(Usual mobility stuff to warm-up)
Front Squat
1 x 10 x bar
1 x 8 x 30kg (66lbs)
1 x 6 x 40kg (88lbs)
I’m new to these so it’s all a learning experience at this point. The 40kg set felt very hard, but I guess it’s supposed to be more difficult than back squat.
Back Squat
1 x 6 x 40kg (88lbs)
3 x 6 x 45kg (99lbs)
1 x 5 x 50kg (110lbs)
2 x 2 x 55kg (121lbs)
I’ll fess up, last rep of the last set was really a squat morning.
I was really concentrating on trying to get enough depth on these. My formerly appalling hip mobility is now merely poor, so I’m making progress.
Overhead Squat
3 x 5 x bar
I only tried these with the oly bar for the first time during my last workout (I usually do them with a 5kg body bar) and was surprised I could do them (previous time I’d tried I’d failed in an epic manner) so I went for it this time. Was happy I could do three sets of five, although I nearly lost it in the middle of the third set. I like these because I can get a bit lower on them than regular squats plus they’re good for my shoulders. Limiting factor is my wrists, which don’t much like them at all. Worth adding in some wrist curls, maybe? (I don’t like isolation work, it bores me - but if it can strengthen a weak point I’ll grudgingly add it).
Barbell Hip Thrusts
(Shoulders Elevated)
1 x 10 x 60kg (132lbs)
1 x 10 x 70kg (154lbs)
1 x 8 x 70kg
By this point the gym was filled with large Polish guys and teenagers so I had enough of competing for space and plates and went home. And now I’ve coaxed my recalcitrant boiler into giving me some hot water for a change, I’m off for a nice long soak in the tub.
remind me again, your on your OFP right? (own FN program) 
I have yet to do those barbell hip thrusts!
Yes, my own program is called “squat until you learn to love it” and train everything else depending on how my various injuries are behaving.
hey Cal, check your PM. I sent you a link of a US website that sells Vibrams and ships international.
I tried out kettle bell swings the other day but I wasnt sore. I must be doing them wrong
Hmm there aren’t any messages in my message box (or whatever it’s called). My PMs were broken on FA so could be they’re also broken here, maybe.
[quote]Cal Jones wrote:
My formerly appalling hip mobility is now merely poor, so I’m making progress.
[/quote]
You are funny. Hey, progress is progress!
Good job on overhead squats with the bar! I can’t do these yet.
kimba, i thought that part was hilarious, too!
cal, you are definitely making progress!
i dont know if i would add in wrist curls, as much as i would work on massaging them and stretching them whenever you remember. if you put a rolling pin on the counter, you can pay attention to your forearms and triceps like you can the larger parts of your bod with a real live foam roller.
Rolling pin eh? A training aid that doubles as a weapon. Like it.
I’m currently sat here with a numb jaw and a nasty taste in my mouth. No, my boyfriend hasn’t paid an unexpected visit - I’ve just come back from the dentist. Had most of the work done in preparation for my new crown, so lots of drilling, moulding and funny tasting shit shoved in there, and now I’m just waiting for the anaesthetic to wear off. Lovely.
No gym, therefore - but I did download 5/3/1 so I’m going to have a good read through that with a view to giving it a go in the new year. Been doing my own thing for pretty much ever, so I’m not keen on a lot of programmes, but this looks flexible enough to suit.
Also took delivery of a cast iron skillet, so I can finally stop trying to fry eggs in my burned out saucepan. Think I’ll wait until the weekend to season it, mind you.
[quote]Cal Jones wrote:
I’m currently sat here with a numb jaw and a nasty taste in my mouth. No, my boyfriend hasn’t paid an unexpected visit - I’ve just come back from the dentist. [/quote]
Cal you crack me up.
Was about 10 minutes late to the gym which meant a shorter workout (I have to leave for work straight after) so opted to squat again. Upper body workouts take me longer. Usual warm-up - plate slides, hypers, etc.
Decided to push myself on the slightly lower weights.
Squat
1 x 15 x bar
1 x 12 x 30kg (66lbs)
1 x 20 x 40kg (88lbs) - PB
1 x 10 x 45kg (99lbs) - PB
1 x 4 x 50kg (110lbs)
Yes, last set was a bit lame but my legs were rubber after the 20 rep set.
Overhead Squat (Oly bar only)
1 x 5 (not a good set, had to regrip the bar a couple of times
1 x 6 (much better!)
1 x 6
1 x 8 (getting the hang of this now) - definite PB
Glute ham raise
1 x 15 x 10kg behind head
Then stretching. That was it. And it felt like it was enough.
[quote]Cal Jones wrote:
I’m currently sat here with a numb jaw and a nasty taste in my mouth. [/quote]
i’ll refrain from making some suggestions on how to remedy this…
[quote]
No gym, therefore - but I did download 5/3/1 so I’m going to have a good read through that with a view to giving it a go in the new year. Been doing my own thing for pretty much ever, so I’m not keen on a lot of programmes, but this looks flexible enough to suit.[/quote]
i have yet to finish reading 5/3/1 myself. i too am thinking about starting this at the begining of the year. i know MIM is thinking about it too. i’m thinkin it would be kinda cool for me to have some others starting who are new to it as well.
[quote]
Also took delivery of a cast iron skillet, so I can finally stop trying to fry eggs in my burned out saucepan. Think I’ll wait until the weekend to season it, mind you.[/quote]
cast iron…sweet!i have some enameled cast iron from Le Crueset that i LOVE LOVE LOVE…enjoy! i call them my magical pans because only delicious food comes out of them…
yep, still leaning toward 5/3/1
Much like you Cal, I’ve never done a program either…and if I have I’ve tweaked the hell out of itanyway…
5/3/1 seems flexible enough and you can add your own spin on it anyway! with the accessory stuff that is.
Im headed to the dentist myself, this morning …I’d rather get my whole body tattooed than go…
Woken at 4.30am by the boiler screaming like a raped elephant, bloody thing. It’s done this before and it does shut up after a while but it’s really fucking loud and I could do without it when I’m in dreamland.
Subsequent workout was less than stellar, therefore.
Usual warm-up and mobility stuff.
Bench
1 x 20 x bar
1 x 15 x 30kg (66lbs)
3 x 10 x 50kg (110lbs) This felt heavier than usual and right shoulder was grumbly. An effort.
Did some neck bridges between sets.
Deadlift
1 x 20 x bar
1 x 8 x 60kg (132lbs)
3 x 3 x 80kg (176lbs)
Found it hard to pull without rounding my back somewhat. Felt frustrated.
Superset
T-bar rows: 10, 10, 10
Push-ups: 15, 12, 12
And that’s all I had time for. Meh.
[quote]Cal Jones wrote:
Deadlift
1 x 20 x bar
1 x 8 x 60kg (132lbs)
3 x 3 x 80kg (176lbs)
Found it hard to pull without rounding my back somewhat. Felt frustrated.
[/quote]
Sister, you are singing my song.
BTW, great job on the 20 rep squat. High reps hurt.
Knackered last night - went to bed at 9.30. What a pussy. Still, guess I needed it.
Workout today:
Squats
1 x 10 x bar
1 x 10 x 30kg (66lbs)
1 x 10 x 40kg (88lbs)
1 x 8 x 45kg (99lbs)
1 x 5 x 50kg (110lbs)
1 x 3 x 55kg (121lbs)
1 x 3 x 57.5kg (126.5lbs)
1 x 1 x 60kg (132lbs)
Was testing my max for when I start 5/3/1 in Jan. The 60kg wasn’t super low but it was reasonable, compared to the fail last time. I noticed I have booty like JLo since starting the squats - it really sticks out. Well I guess that’s a good thing - at least it’s not drooping around my hamstrings.
Overhead Squats
1 x 8 x bar (had to readjust my grip during that set due to wrists)
1 x 5 x 22.5kg (49.5lbs)
1 x 5 x 25kg (55lbs)
I’m not sure whether I should stick with just the bar and go for more reps but really it’s a matter of wrist endurance, either way. The weights I added were teeny tiny but it all counts.
Standing Press
1 x 10 x bar
1 x 10 x 30kg (66lbs)
1 x 5 x 32.5kg (61.5lbs)
1 x 3 x 35kg (77lbs)
1 x 0 x 37.5g (Fail)
Despite the fact I’m strong on bench and dips, I’m not really strong on these (years of shoulder injuries being the probably culprit). Was testing my max, so I guess I will use 35kg as the max at this point. I can push press a lot more but was being strict this time.
Hip Thrusts
All barbells in use so did weightless ones with shoulders and feet on a bench. Big ROM, felt very good.
3 x 20
And that was it. Gym was busy by that point and I have low tolerance for other people, plus I was hungry.
Breakfast: Half a head of broccoli, last night’s leftover mince (cooked with tomatoes and red wine) and a fried egg on top. Sorted.
congrats on your overhead squats 55lbs! as for as reps or weight I would have fun with both since I see you are doing 5-8 reps. As long as your form keeps tight try heavier for 2-3 and then lighter for 12 or more. And although they look dinky, small weights are still progress because after a few weeks of adding 2.5 lbs you can add 5 and 10 lbs. That’s how I try to look at it with my o
True, but I can’t go lighter than a naked Oly bar (44lbs) - there are some lighter fixed barbells in the cardio ‘n’ crap gym but they’re too narrow. Guess I’ll just have to tough it out and keep up with the wrist flexibility and stuff.