Farmer's Log 2

Training Over 35 Lifter
221

15/08/2011

DB Jump Squats 2 x 5 x 53 lb’ers

Back Squats 4* x 390.5 lbs (failed in the hole on the 5th rep)

Leg Curls 8-8-7 x 103 lbs

Weighted Push Ups 15-15-15 x 66 lbs (supersetted with) EZ Curls 8-8-8 x 99 lbs

  • Really fucking annoyed with myself, not so much for missing the rep because I put everything in to trying to get it, but for not giving myself the necessary rest. I had been taking 3 days rest between deads and squats, but because of the septic tank fiasco pushing my deadlifts back a day I only had 2 days between.

2 days between a massive deadlift PR and an attempted 22 lb squat PR? Why am I such a fucking idiot?

This is where I could do with a training partner or coach, someone to tell me when to take an extra day or knock the weights back a bit, stop me from being my own worst enemy.

The most frustrating thing is that I had it in me, my legs felt fine, I just folded over in the hole on the 5th rep. An extra day could have made all the difference. Didn’t see the point of doing the second set and exaccerbating the problem for my next deadlift session.

Don’t know what to do now, repeat it next week or carry on with the routine as written and just treat it as a ‘blip’. I’ll probably carry on.

Chained a 22 lb weight to a bumper for push ups. It worked, but the chain against my back was not very comfortable. Needs more work.

390 x 4 might even be a PR, but I don’t care, I’m sulking!

222

[quote]FarmerBrett wrote:
2 days between a massive deadlift PR and an attempted 22 lb squat PR? Why am I such a fucking idiot?

[/quote]

Its called pride and ego. Most of us suffer from it from time to time.

223

Definitely not enough rest time. I say move forward with the program.

Seems like you’re rocking your feet a bit during the DLs. Just noticed. Even lifting your heels. What’s up with that?

224

Hey Farmer, sorry i am behind on your log but great job on the pr’s. AWESOME work big fella.

225

Man those DL’s were impressive, the first rep looked just as good as the last, which is a testament to your form. Dont be too hard on yourself, we all at times lift with our heart and not our head.

226

In my best Mike Boyle voice: “FB, the back squat is not a leg exercise, the back squat is a back exercise, that’s why they call it a back squat.” Now, if you go on to one leg, put on a weight vest, three pairs of chains, two kettlebells, then…

Oh, yeah, that was not smart. Move forward, that’s my vote.

227

PR central in here. Solid, solid work!

james

228

Bulldog - It was definitely ego. I never like to admit that I’m tired. Rest is for wimps.

German, james, matty - Thanks

KP - Yeah I’ve noticed that I always seem to fidget about with my feet on squats and deads, I can’t help it though. If I remember rightly, your first ever comment on my log was about the same thing! LOL. Does it matter? If you raised your heels on deads in a competition would it get you redlighted? I’ve no plans to compete, but I’d like to think I was doing things right.

Punny - I’m going to do what you said and just continue with it.

17/08/2011

Well I got my matching set. 5 rep PRs on squats, deads ‘and’ BENCH this week. The bench PR went all the way back to 2000. Granted, I wasn’t benching all those years, but it’s a PR I thought I’d never get near again, especially considering my recent shoulder troubles. Just shows how if you treat your shoulders right, they’ll do stuff for you. God Bless the face pull!! (and band pull aparts and dislocates).

Shoulder w/u circuit

Band Pull Aparts x 20
Band Dislocates x 20 (twice through, no rest)

Flat Bench Press 275 lbs x 5 reps (Lifetime PR + 5 lbs)

Flat Bench Press 286 lbs x 4 singles

Standing DB Press 10-10-10 x 58 lb’ers

Pushdowns 10-10-10-10 x 113 lbs

Face Pulls 10-10-10-10 x 69 lbs

Band Ext. Rot. (each arm) 10-10-10

Going to keep the assistance work the same and start doing lots of singles for the next few weeks.

WARNING!!! to all bench connoisseurs.

This video 'aint pretty. It features gratuitous footage of safety bar hitting, graphic depictions of uneven, wonky pressing and one of the most explicit slow motion lock-outs ever captured on film.

You might want to watch from behind the sofa, it’s NASTY!!!

275 lbs x 5 reps (PR)

229

[quote]FarmerBrett wrote:

KP - Yeah I’ve noticed that I always seem to fidget about with my feet on squats and deads, I can’t help it though. If I remember rightly, your first ever comment on my log was about the same thing! LOL. Does it matter? If you raised your heels on deads in a competition would it get you redlighted? I’ve no plans to compete, but I’d like to think I was doing things right.

[/quote]
Ahh, I’m repeating myself. You’re right. You wouldn’t get red-lighted. I rock on my feet before I start the pull but keep them fixed during.

Very nice work on the bench PR. You certainly had to work hard for that. Interesting how you were moving your head/line of sight. My coach always tells me to look at the arm that’s lagging. Not sure why.

230

[quote]kpsnap wrote:
Very nice work on the bench PR. You certainly had to work hard for that. Interesting how you were moving your head/line of sight. My coach always tells me to look at the arm that’s lagging. Not sure why.[/quote]

Thanks. You are very observant aren’t you?. I didn’t notice the head movement, it wasn’t intentional, must be an unconscious thing. I’d be interested to hear your coach’s theory behind it why it might be beneficial.

18/08/2011

Deadlift 462 lbs x Fail

Deadlift 396 lbs x 7 singles

Hang Snatch

Bar x Loads
88 lbs x 3-3-3
99 lbs x 3-3
110 lbs x 2-2-2
121 lbs x 2-2

Don’t really know what happened tonight. Did 2 x 5 x 440 last week, so decided to put 462 on the bar and do 6-10 singles. Warmed up, loaded the bar and couldn’t budge it an inch. Not one inch. For the life of me I couldn’t break it off the floor. WTF?

Much head scratching later I decided to drop the weight and try and do some lighter singles fast, but TBH they weren’t very fast. Threw in the towel.

Still wanted to do something so did some snatches from the hang position, partly because I’ve always been weak from there and partly to test out my shoulder.

231

Hey Brett nice video as Larry the Cable Guy says Git-R-Done, well you GOT-R-DONE, thats all that matters. And about the deadlifts( I though is was the only one that had those moments) sometimes its there and some times its not . Sometimes when that happens I just restart the entire warmup turn on some good music and push through the challenge.

232

[quote]FarmerBrett wrote:
Much head scratching later I decided to drop the weight and try and do some lighter singles fast, but TBH they weren’t very fast. Threw in the towel.
[/quote]

400# is “light”, for fast singes? Wow! I need to get off my ass!

Nice PR on the bench, btw…

233

Dude - I did take a bit of a break and tried again after the initial fail, but it definitely wasn’t there yesterday. Don’t know why. Wierd!

Strick - Thanks on the PR. I don’t know about light, but it was light’er’ and normally I could probably generate a bit of speed at that weight, but once again it was just not there yesterday and my speed reps felt like grinders.

19/08/2011

Didn’t want to start the weekend still feeling down from yesterday’s dead w/o so went in the gym to ‘mess around’ a bit. Wasn’t trying to drop into a squat or anything, just trying to get a bit of ‘zip’ going.

Hang snatches

Bar x 5-5
88 lbs x 3-3
99 lbs x 3
110 lbs x 3
121 lbs x 2-2
132 lbs x 2-2-2
143 lbs x 2-2
154 lbs x 0-1

Face Pulls 20-20-20 x 44 lbs

Band ext rot. (each arm) 10-10-10

Very pleased to have gotten a 154 lb hang snatch, my best from the floor is only 165. My mood is much better now.

Some snatches from tonight. Last one with 154.

234

nice! you made those look easy. how is your shoulder after those??

235

Yah, a PR. Good lifting.

236

Nice! Garage style! You are looking extremely solid in that video by the way. Keep up the good work.

237

great work Brett! and I am about to start adding hang snatches, so I don’t have to learn the lift completely.

238

Was wonder if your were still doing the oly lifts, hadn’t seen a video in a bit. Not that I know crap about Oly lifts but they looked nice and smooth.

239

Alexus - Shoulder was a bit iffy over the weekend (stiff not painful) but no worse than after benching. In fact this soreness might be from the benching a couple of days beforehand. It was a heavy bench day for me, lots of singles.

Cav - Thanks. Bench PRs come around about as often as Haley’s comet for me.

DJS - Thanks.

MJ - That’s the first time I’ve tried hang snatches. I like them, but they need work. I don’t know if they’re any simpler than a snatch from the floor though. I find all the variations infuriating.

dday - That’s the first snatching I’ve done since buggering up my shoulder. The jury is still out as to whether they bothered it or not because they were already a bit sore from benching.

22/08/2011

Back Squats w/u to 6 singles at 396 lbs

Leg Curls 6-5-4 x 110 lbs

Push Ups (de-stabilised?) 20-15-15 * (supersetted with) Subscap Chin Ups 6-6-6

Ab rollouts (off knees) 10-10-10

  • Wanted to do the push ups with a hand on a medecine ball to hit the rotator cuff muscles more, but I haven’t got one so I used a bumper plate on either side of me and keeping my feet in a central position alternated hands raised on a bumper. It was definitely harder changing hand position during reps, but I don’t think it was unstable enough. Might buy some cheap balls to do them on.

The squat singles improved as I went on. I’ll up it 11 lbs next week.

240

23/08/2011

Full snatch practice (from the floor and trying to catch in a squat position)

Warmed up to 12 singles (concentrating on technique not weight)

Face Pulls 15-15-15 x 44 lbs

Jeez, don’t know which was responsible, the de-stabilised push ups or the subscap chins, but my middle back is sore in places I didn’t know I had places!

Cool!

I love being sore.

EDIT: Just looked them up. Must get the terminology right. They were “sternum” chin ups, performed head back as far as possible, body held in a horizontal position, trying to get your belly to the bar.