Tuesday 30.04.19 - GZCL Linear Program, Week 10 Day 2 Squat
All weights in KG
Numbers in bold are AMRAP results
Box Jump
5 sets of 3 at 75cm
T3 - Seated Leg Curl
27.3x15
27.3x15
27.3x 15
T1 - Back Squat (knee sleeves only)
40x5 paused
50x3 paused
70x2 paused
80x1
90x1
100x1
110x1
120x2
120x2
125x1
130x1
70x12
Deviated from the 5x3 rep scheme today, as frankly I’m getting a bit bored of the LP, and felt great on box jumps so wanted to push it a bit. Happy with the numbers.
T2 - SLDL off bottom pins
20x5
30x5
40x5
50x5
60x5
70x5
Hamstrings are still awfully tight (which I’m working on), so working from a position where I can be sure my posture isn’t compromised. Saw a physio recently due to low/mid back pain which is aggravated by good mornings and high ROM posterior work. She thinks the open heart surgery has caused a lot of inflammation in the thoracic area of my spine, which may be rubbing against my ribs. Explains the severe pains I’ve been having! Been doing a lot of thoracic stuff on the foam roller to help, and overhead squats to warmup which she prescribed.
Think I’m gonna move on to 531 Simplest Strength Template with First Set Last next week. Working above 80% really takes it’s toll on me, and I read that stuff over 85% is the most taxing on your heart, which is no good for me!
Wednesday 22.06.19 - GZCL Linear Program, Week 10 Day 3 Overhead
All weights in KG
Numbers in bold are AMRAP results
T1 - Military Press
Decided to go for a new max, aiming for 80kg
20x5 hang clean & push press
25x3 hang clean & push press
30x2 hang clean and 5 strict press
40x1 hang clean and 3 strict press
50x1 hang clean and 2 strict press
60x1
70x1
75x1
80x1…suprisingly easy!
82.5x1… a grinder! Don’t think I’d get more
70kgx7
Pullups
x5
x4
x3
x3
x3
T2 - Incline BB Bench
50x5
60x5
65x5
50x15
T3 - Pushdowns
14.3x15
14.3x15
14.3x 15
T3 - Ez-Bar Curls
12.5x15
12.5x15
12.5x 17
T3 - Ez-Bar Shrugs
25x15
25x15
25x 20
Pinch Grip Holds
Three 2.5kg weights per hand for 30 seconds
Three 2.5kg weights per hand for 20 seconds
Three 2.5kg weights per hand for 20 seconds
Summary - Very happy with that new overhead max! Felt strong on the other work too.
Tuesday 28.05.19 - 5/3/1 Week 1, Wave 1 Military Press
All weights are in KG
Military Press (5’s)
48.5x5
56x5
63.5x5
48.5x8
Was hoping for 6 on the top set. I think the problem is that I can really grind out a rep when testing 1rm on Military, so the difference between my 1rm and higher rep weights is bigger than the other lifts. I’ll carry on as is, and maybe just not increase the max for my next cycle.,
Pullups
x3
x2
x2
Incline BB Bench
50x10
50x10
50x10
Ez-Bar Shrugs
27.5x16
27.5x12
27.5x10
= 38 total reps
Ez-Bar Curls
17.5x15
17.5x10
7.5x20
= 45 total reps
Pushdowns
14.7x20
14.7x18
14.7x12
= 50 total reps
Pinch Grip Holds
3x2.5kg plates per hand x 30 seconds
3x2.5kg plates per hand x 30 seconds
3x2.5kg plates per hand x 30 seconds
Haven’t updated in a while. Had some health problems over christmas, then recently had an Implanted Cardio Defibrillator fitted, so training’s taken a hit. Juts getting back into the swing of things.
1A.Military Press
70x1…this wasn’t a max lift, more of an over-warmup to see if it helps my rep sets
60x7
55x7
1B.Machine Assisted Pullups
Bodyweight minus 45kgx7
Bodyweight minus 50kgx7
Bodyweight minus 54kgx7
1C.Trap Bar Shrugs
45x12
34x12
2A.Incline BB Bench
65x7
60x7
55x7
2B.Machine Preacher Curl
27x12
24x12
3.Overhead DB Tricep Extentions
9sx12
8sx12
Fourth day of lifting in a row, and I feel great. Should probably take a rest day though to be safe.
This style of trainings working very well for me while dieting. I work up to a set of max reps in a set rep range for that lift, then reduce the weight by 10 per cent on the subsequent sets, to get the extra volume in while not tiring myself much more. Basically RPT but without the extra reps.
Keep up the good work and don’t let your condition define you. I worked out in afib many of times. And I was very symptomatic. But doing something kept me sane, and my Dr was good with it as long as I was careful and didn’t cause a bleeding wound from the anticoagulants. Are you in sinus rhythm most of the time?
Again, good stuff man. You’re very strong considering some of the crap you’re dealing with.
You’ll be far better off for putting the gym work in.
Thanks man. I’m actually dieting at the moment so it’s nice to be getting some strength back too.
I had problems with afib before my valve was replaced mate, and I know how much of a hindrance it can be. Felt breathless all the time.
I started training again very soon after my heart first started playing up for my sanity. The doctors said I shouldn’t, but now they can’t believe how much my conditions improved compared to others that have similar problems.
I actually did some strongman competitions about a year and a half in, as I always wanted to give one a try and wanted to tick it off the list. Didn’t place well, but I didn’t come last which I think is a hell of an achievement for a natural trainee with heart failure.
The only time I’ve had problems with afib since the valve replacement surgery is directly after and it was caused by a med called gabapentin. Some strange things can set me off!
The Dfib unit’s more as a precaution, incase it does happen again and because I get a lot of ectopic beats which can be dangerous. It’s not gone off yet though thankfully!
Next plan is to start some martial arts training. Theres a Jeet Kun Do class nearby, that implements muay thai and russian sambo which looks like my cup of tea. I’d also like to get my lifts back to their best, which were 140kg bench, 100kg military, 160kg squat, and get my deadlift to 220, which would be 5kg above my all time best.