I’m doing a 5 weeks powerlifting style of training. I want to polish my fom after the tear, and a change of things.
I’m doing Mark Bells Beginner program for squats and bench (why? I just like him). Looks like a good mix between what I need and what I like.
08/05 - Squat Heavy
A/ Squat 4 x 6 with 105 kgs
1 x 110
1 x 115
1 x 120
B/ Lunges 8 x 20 kgs
8 x 26 kgs
8 x 30 kgs
C/ Back Extension + Leg Curl
4 x 10 + 10 with 20 and 35 kgs
D/ Incline Bench Row
4 x 15 with 20 kgs
So it felt good. Less volume, but I put myself into it. Really focus on form and intent.
I feel like I wasn’t using properly speed work before before I was thinking about speed above anything else. It’s not speed work here, but I focus on having perfect form, being STABLE and BRACED then trying to move it fast.
It moved really good, but I feel weak on the squat (I am). Sticking to high bar nonetheless.
I don’t think I used the 30’s before that on lunges
Subbed GHR for Leg Curl (don’t have one) and this superset destroyed my hammies
Tonight gonna take some pics like I make the clients do on mondays
Things have been crazy this week work-wise + helping a friend moving out (putting the big arms to good use)
11/05 - Lower Speed
A/ Box Squat 10 x 3 with 90 kgs
B/ Paused Squat 2 x 5 with 100 and 110 kgs
C/ Leg Press 4 x 10 with 4 plates
D/ Back extension 4 x 15 with 20 kgs
E/ DB Step-up 4 x 10 with 20 kgs
This was way tougher than it looks. If you give it your all that is.
I have to give props to Mark for the Paused Squat after the Box Squat. ure the Box Speed Work has value for power develpment, bracing etc but I always felt it has less carryover to raw squat, especially if you don’t squat wide, or even high bar like me. It’s a very good way to finish the session with the proper pattern, and the perfect pattern even, to better teach your brain. I really liked this.
Otherwise, it was very tough, probably because of fatigue, but I like this.
Yesterday i had to skip training so i’ll train on sunday
C/ Back extension + Seated Row
4 x 20 + 10 with 80 kgs
D/ Tempo Squat 0404
8 x 6 with 50 kgs
E/ Rack Pull
3 x 200 kgs
F/ Pull-ups
4 x 10
That was tough… I could have used heavier DBs on the lunges but I decided to stick with that for this week and not use straps (my grip was challenged) and perfect technique
Not too greedy on the back work either, it was still burning plenty!
The tempo squat had my legs on fire, really tough as I doing REAL 4 secs (sometimes maybe 5) and only 1 to 1’30 breaks as prescribed
Had not lifted heavy since the hamstring tear. No worries there
Mark said that this day should be about the PUMP so I just typed in Meadows Push workout on YouTube lol. Figured I won’t do back since I already train it the other 4 days. I’ll probably adjust this day next week
A/ Speed Bench
6 x 5 with 80 kgs
B/ Incline DB Bench
2 x 8 + drop with 36 kgs
C/ Machine Fly
1 x 10 + drop with 35 kgs
D/ Y-Raise
2 x 15 with 10 kgs
E/ Plate Raise
2 x 15-20 with 10 kgs
F/ Rope Pushdown
4 x 12 with 45 kgs
Nothing Crazy here. Not the best pump of my life either. I’ll keep the speed bench for obvious reason but will probably adjust the rest for maximal pump (maybe some machine)
After a year-long hiatus, here I am. Decided to hire a coach for a change of pace, and some peace of mind?
Bodybuilding for a little bit of time under his guidance, then CrossFit prep (my own training).
Having a coach again is making me understand my own athletes a bit more. I never weigh myself, and it’s annoying to do so or take pics (Because I usually forget, I’m really not a morning person).
Following the plan no worries. But yeah some worries with diet (obviously). He has me at 200 P 350 C 70 F. Not used to so much carbs, but to be fair, this week I didn’t exactly follow the plan (coming back from a week off and abroad on vacations), just getting back to it.
I am tired, was sick yesterday, sore everywhere, and some pain in my right back area (lats, around scapula also) which is annoying me, in some positions or when I breathe hard.
Program calls for 50 pull-ups today as a starter, I’m really not feeling it lol! I understand my protégés.
Also gotta increase that step-count.
Current shape in gym (will be posting morning shape later)
Yesterday did my session minus the pull-ups. I’ve had a weird pain in my back for a few days. Not when I lift but when I breathe hard or during some positions. Very annoying.
Gonna start logging properly tomorrow.
This week I was gradually increasing my step count. Now I’m at 15 000 every day.
Also gonna squeeze out my morning toast and start proper dieting no cheating
Things are a bit confused in my brain. In the process of moving in with my girl and it’s a process. Leaving my old habits, my mom and sister, my dog, my old room… Feels weird, and very nostalgic, but I guess it’s a part of life.
The hardest is my dog. He’s been with me for 10 years. Until very recently I was still sleeping with him. He’s old and I fear when he’ll die.
Otherwise, gonna focus this week on creating a good deal of YouTube content. But work is slowed down right now, as my computer is still at my mom’s
Damn. I lost 2,2 kilos since my last weighing (2 weeks ago, before going to Morocco). Only 8 days back on the train and not that strict (not feeling it at least). Crazy metabolism! And the power of walking 15 000 steps.
Today felt very slight, beginning of patellar inflammation. So next time I’ll go lighter on the Leg extension and more reps, more control!
My left shoulder is still not fully healed (tendonitis, rotator cuff weakness) but I’m working on it.
Today’s “push” day.
A/ Incline Smith Bench 3 x 8
90,95,95
B/ DB Flyes + Push-ups 2 x 15 + max
The 18 felt good on the flyes, nice stretch
C/ Incline DB Bench with Band 3 x 12 with 30
Lots of incline as the flat position was too painful for my shoulder these previous weeks. Felt okay today
D/ Seated Lat Raise 2 x 20
7, 9. 7 were too easy
E/ DB Rear Flys 3 x 15
F/ 6 Ways Raise
Always a good session.
Left shoulder a bit shaky when I was warming up on the incline. I asked the girl at the Smith for the spot afterwards. She said she had 4 sets left. No problem, I can wait. I have to warm up. Then I come back when she’s finished and she said yes to other people who were taking place…
B/ DB Row 3 x 12 with 40 kgs
These are brutal after the pull-ups!
C/ Rope Row 3 x 15
I don’t like these
D/ Reverse Hyper 2 x 20
E/ Unilateral Cable Curls 3 x 12
Cables are ok but not the best feeling in the world
F/ Hammer Curl 2 x 10 + 10 + 10 (Drop)
G/ DB Triceps Extension 3 x 12
Last few days have been a bit hectic (my best friend broke up with his long time girlfriend so we’ve been hanging out, and there were some troubles with my own girl) so I haven’t been the most consistent on dieting and skipped one session to log here.
Though I still do my 15 000 steps, even in the cold or rain.
Trying to find balance between work/life and my goals (content creation) which take a lot of time but don’t pay much!
Sessions have been the same for 3 weeks. It’s a rare thing for me. I have to follow the course. I’ll see how long I can last before the boredom gets me, but I’m way more patient than I use to.
I was really enjoying the programme and am 4 weeks in but when i got to the gym Monday just didn’t want to do it and went off piece. I want to get a bit more strength work in my workouts at the moment as i feel weaker than i want to be (after i broke my wrist) but would recommend the programme, its good fun.
