â??Those who play it safe rarely make historyâ?¦ Nothing ventured, nothing gained"
Normal Warm up and ergo
Strength
A1) Chin ups - 12, 10kg x 10, 15kg x 8,8,7,7
A2) Low Incline DB Press - 22.5kg x 6, 27.5kg x 4, 30kg x 2, 35kg x 6,
A3) Face Pulls - 50kg x 12,15,15
B1) Deadlift - 60kg x 5, 80kg x 5, 110 x 3, 120kg x 2, 135kg x 2,2,3,2,4
B2) Lateral Raises - 10kg x max,max,max,max,max
B3) Shoulder Press - 10kg x max,max,max,max
B4) Face Pulls - 50kg x 11,11,10
Quick ergo
Notes*
Deads really stuck today because i did chinups first (grip was blown) so i won’t make that mistake again
Once the mind and body have been awakened to their true potential, its impossible to turn back
A.M
Lots of swimming, 50m, 100m, 150m and 200m intervals
P.M
Normal Warm up, then
Psych-up
3 rounds of
6 Burpee Pull ups
6,5,4 Pistols
Squat Day
A1) Power Clean - 40kg x 5, 60kg x 3, 70kg x 3, 80kg x 2,3,3,3,3,4
A2) Bench Press - 60kg x 8, 70kg x 5, 80kg x 4, 92.5kg x 3,3,3,3,3,3
A3) Cable Crunches - 50kg x 12,15,15,20,15
B1) Low Box Squat - 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 2,3,2,3,3
B2) Bench Pull - 60kg x 8, 70kg x 8, 75kg x 8,8,8,7,7 + 60kg x 8
B3) OH Tricep DB Extension - 15kg x 10, 20kg x 8,8,8, 22.5kg x 6,8
Finisher
ergo
Notes*
Had a really good swim today, got me in a really good place, then skated all day and kicked the footy with some mates at the park before i went and worked out so all in all a really active day
Today felt crazy good, power cleans literally flew up but bench didn’t move that fast but felt great
Legs were pretty fatigued by the time i got to squats and so they were a little slow and hard out of the hole and in the last couple sets technique wasn’t 100%
OH extensions felt amazingly good too, gonna make em a staple to bring up my triceps since my arms lag a little compared to other body parts
“Somebody may beat me, but they are going to have to bleed to do it.”
Normal Warm up and ergo
Psych up
HFT pull up & push up (2 sets)
Strength
A1) Deadlift - 60kg x 5, 80kg x 5, 100 x 3, 130kg x 3,4,5,4,5
A2) Low Incline DB Press - 22.5kg x 6, 27.5kg x 4, 32.5kg x 4, 37.5kg x 4,4,4,4, 32.5kg x 6
A3) Face Pulls - 50kg x max,max,max,max,max
Leg press 1 set = fail
B1) Chin ups - 20kg x 8,7,6,6
B2) Lateral Raises - 6kg x 15,15,20 (also some cable laterals)
Finisher
Farmers walk 40kg
Farmers walk complex 17.5kg
Two handed plate pinch 20kg
10kg hex db hold
Notes*
As per usual the first half of my workout was great and as soon as i got to the second half i tried to do leg press and my legs completely cramped up so the chinups were really really hard, definately couldve got more reps out but my body just wouldnt let me
Other than that the deadlifts flew up today, good idea to drop the weight down a bit and up the reps becaue it felt much more comfortable
Havent done a post in a while because ive been really busy, but not much eventful has happened in my training so im just gonna post up some highlights/ yesterdays workout
Lower back a constant pain now so i skipped squats and did leg press instead, think bench was good but cant remember and nothing else eventful happened
Tried a pyramid set for deads this week and worked up to 3 sets of 140kg, felt really good but grip was a little weak. Also started doing my two favourite exercises again this workout in a superset e.g. weighted chin ups and weighted dips, and am definately keeping these as a staple.
5 x 5 (25kg) for the chins, 5 x 7 (25kg) for the dips
Friday 15th October
Normal warm up along with some power cleans, full cleans, and clean and jerks working up to around 60kg
Max Pull ups and Push ups 2 sets then
Squat Day
A1) Power Clean - 40kg x 5, 60kg x 3, 70kg x 3, 80kg x 3,3,3 then shrugs x 15,20
A2) Bench Press - 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 4, 95kg x 3, 100kg x 2,2, 105kg x 1
A3) Face Pulls - 50kg x 10,12,14,15,15,12
B1) Leg Press - 140kg x 8, 180kg x 6,6,6, Widowmaker set (maybe around 11 or 12)
B2) Bench Pull - 70kg x 12, 80kg x 6, 75kg x 8, 70kg x 12, 70kg x 14 + 50kg max out
B3) Weighted Dips - 25kg x 8,8,8,8, 9 + 20kg x 6
Notes*
Lower Back still sore, think i might see a physio because it just isnt going away
everything felt really good, love those widowmakers on the leg press, couldnt walk afterwards
A1) Low Box Squat - 40kg x 8, 50kg x 6, 70kg x 3, 80kg x 3, 90kg x 3,3,3,3,3
A2) High Incline DB Press - 20kg x 6, 25kg x 4, 30kg x 4, 32.5kg x 3,4,4,4,4
A3) Lying Reverse Flyes - 10kg x 10,12,14,12,12
B1) Chin ups - 26.25kg x 5,5,6,5,5
B2) Weighted Dips - 26.25kg x 5,6,5,6,6
B3) Lateral Raises - 9kg x 8,9,10,10
Notes*
Havent done Squats in a while so i decided to see how they felt on my back, and they seemed to hold up well, form was really good except for maybe a little bit of a stick on the third rep occasionally
Incline Press felt really shitty, maybe i fatigued my chest too much doing an extra set of pushups than usual, who knows
Once again chins and dips felt awesome, favourite exercises ever
On a side note we have started doing interval work in rowing and in our session tonight the crew really came together for the last 4 or 5 pieces and we caught some nice runners back in towards the beach, i think we have a real shot at easily winning the state titles and possibly contending at the national titles if everyone can get their shit together
On another side note, i’m thinking about starting to take an intra workout stack, what does anyone think about a 4:1:1 BCAA blend (leucine:iso:valine) along with beta alanine, citrulline malate and starting cycling creatine again?
I was thinking around 20g of the BCAA mix, 6-10g citrulline throughout the day and 4-8g beta alanine along with a normal loading protocol for the creatine (getting creapure).
Look to the past for land marks to give you direction, but keep moving forward for progress.
Normal Warm up and ergo
Strength
A1) Deadlift - 40kg x 6, 70kg x 5, 90 x 3, 110kg x 3, 120kg x 3, 130kg x 3, 135kg x 3,3, 130kg x 5
A2) Bench Press - 65 kg x 5, 75kg x 5, 80kg x 5, 85kg x 5, 90kg x 5,5,5,5
A3) Hanging Leg Raises - 10kg x 15,12,14 RKC bridge x max,max
B) random bench pulls, seated rows, hammer curls, face pulls in a circuit style thing
Notes*
Lots and lots or training this week so i kept this to a minimum, wanted to dead as i havent in a while and it moved a little slow for my liking, oh well it was the second session for the day so i shoudnt have hoped for too much
What happens to you doesn’t mean anything, but how you respond to it means everything
Normal Warm up and ergo
Squat Day
A1) Front Squat - 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 4, 75kg x ?,4,(lower back sore)
A2) Wide Grip Pullups - 10,10,10,10,8
A3) Pushups - 20,20,15,15,15
B1) Chin ups - 30kg x 4,4,4,4,3.9
B2) Weighted Dips - 30kg x 4,5,5,5,5
Notes*
Tried front squats heavy today, tried with any without a belt and without threw out my back and i had to stop
Just trying to tick over the numbers with pullups and pushups as i have been doing them basically every day
had my chin about a centimetre under the bar on the 4th chin up of my last set, but alas it doesnt count. Thinking of trying out maybe 7 x 3 tomorrow for dips and chins (either 32.5 or 35kg we’ll see)
very very very heavy week, had about 10 training sessions and very little sleep at all so i am completely pooped, todays rest (sunday) felt well deserved but i got 2 sessions tomorrow again so it’s a bittersweet kind of recovery
A1) Leg Press - 120 x 6, 140 x 5, 160 x 5, 180 x 5,5,5,5,5
A2) Flat DB Bench - 22.5kg x 7, 27.5kg x 5, 32.5kg x 5, 40kg x 5,5,5,5,5
A3) Lying Reverse Flyes - 9kg x 8,10,12,12,15,12,12
B1) Chin ups - 32.5kg x 4,4,4,4,4,4,3
B2) Weighted Dips - 32.5kg x 4,4,4,5,5,5,5
B3) RKC Bridge x max,max,max,max, pistols x 4 each leg
Notes*
going to see a physio about my lower back, i can feel it twinging as im typing right now and at rowing this morning i could feel it in the latter part of our training session
DB Bench felt amazing, weight just flew up and now im up to the heaviest DB’s we have so i guess the reps are going to have to go up
Chins and Dips especially are improving really well, no chalk today so grip was a little iffy in the latter sets but i ground them out
Wish i could do deads or squats but with the current volume of work im not sure its a great idea and id rather let my back recover
A1) Leg Press - 120 x 6, 140 x 5, 160 x 5, 180 x 5
A2) Chin ups - 20kg x 5, 35kg x 3,3,3,3,3,3,3
A3) Weighted Dips - 20kg x 6, 35kg x 3,4,4,4,4,4,4
A2) Flat DB Bench - 37.5kg x 4, 35kg x 5,5,5,8
A3) Bench Pull - 70kg x 6,6,6,6,6
did some glute bridges in between some sets, and then went back later with my crew for a mini session because or 3 seat fell off his skatey and we couldnt row
can’t wait to go to the physio tomorrow morning, i just want to fix my back so i can start squatting and deadlifting again
â??Self-pity is easily the most destructive of the nonpharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.â??
Normal Warm up and ergo
A1) Wide Grip Pullups - 20kg x 3,4,5,5 unweighted (chest to bar) x 8,8
A2) Dips - 20kg x 6,10,8,8, unweighted x max,max
A3) Pushups - 20,15,10
B1) Bench Pulls (dead stop) - 60kg x 12,15,14,14,16
B2) Incline DB Bench - 30kg x 6,7,8,7, flat db bench 35kg x 7
Notes*
Since i am giving my back as much time to recover as possible i’m working with lighter weights, but really focusing on explosive power e.g. the bench pulls i did from dead stops
Going to start re-introducing deads and squats next week, i’ve decided on using ramping sets e.g. one heavy working set to avoid the fatigue and strain that i put my body under last time, hopefully this back issue goes away because i am becoming a little top heavy at the moment
â??Action will remove the doubts that theory cannot solve.â?? â?? Tehyi Hsieh
rowing in the morning tweaked my back again… think i am going to have to take some time off before our carnival next saturday or else this is never going to go away
then in the arvo
5 rounds for time
12 ring ‘curls’
6 ring ‘extensions’
ascending jump ropes - 100,120,150,180,200
Notes*
Just wanted to do something to get me sweating so i did that little circuit, only things i could really do that didn’t impact my back
Did a lot of reading and went to the gym late at night to try some stuff out in order to strengthen my anterior core, increase my hip mobility and a few other little things
Dead bugs (incorrect form i found out today)
thoracic extensions
fire hydrants and glute bridges
Lots of paloff isometric holds
Cable chops
Stability ball rollouts
Bosu Ball Push ups
One Arm OH DB Press (worked up to 20kg)
One legged Deadlifts (12.5 to 15kg)
Glute ham raises on lat pulldown
Lots and lots of bridging/ side bridging
Hanging leg raises
think that was about it, short and sharp but i worked a sweat up and definately felt some muscles working that i didn’t know existed
A1) Ring Inverted Rows - 12,13,15,15,13
A2) Bosu Ball Pushups - 20,20,20,15,15
A3) Single Leg Leg Press - 60kg x 5,6,7,8,10
B1) Bench Pulls (explosive) - 65kg x 10,12,12,12,12
B2) Unilateral Incline DB Press - 25kg x 6, 27.5kg x 6, 30kg x 5,5,5 then 27.5kg bilateral x 4
B3) Leg Press - 140kg x 12, 160kg x 10,10,10
Notes*
Leg Press was a stupid idea as i can feel my back got a little twinged from them but oh well i really need to work my legs they are getting really weak.
Taking the night off rowing training tonight, letting my back rest up a bit before the carnival on the weekend. Hopefully this all subsides and i can get back to squatting and deadlifting in no time!!
Didn’t like the unilateral presses or the inverted rows, just couldnt feel the muscles working but oh well i’ll give them another shot really focusing on the mind muscle connection
A1) Chinup - 30kg x 5,5,5,5,5
A2) Dip - 30kg x 6,6,7,7,8
A3) Dead Bugs
B1) Seated Cable Row - 50kg x 12, 55kg x 10,10,10,10 (focusing on stable body and scap retraction)
B2) Low Incline DB Bench - 30kg x 6,8,6 27.5kg x 6, 25kg x 7
B3) Cable Laterals - 5kg x 8,7,6,6
Accessory - Some Face Pulls and DB Curls
Notes*
This back injury hasn’t gotten any better, im definately switching up physios asap because the guy im goin to isnt doing jack shit to help it out and its become too painful to train around.
We had our first carnival yesterday for rowing and i had to pull out of it because of my back, this injury has gotten kind of ridiculous and even lying down right now i can feel it hurts
I guess this is just another hurdle to make it over, and i believe everything you do in life happens so that you can come out a stronger and wiser person on the other side… its just a frustrating journey getting there
