Face pulls and pull ups for my warm up again (along with foam rolling). Squats went well. I’m using a slightly higher percentage of my max than I should be according to the 5/3/1 template but I’m already used to the volume so why not? I’m still going much lighter than I was before and I’m slowly mixing in conditioning.
OHP was tougher than it should have been for some reason as were deads. I’ve got a huge bump on my shin from where I crashed the other day but didn’t notice because my thigh hurt so bad. I wouldn’t have really noticed it but I kept brushing my shin with the bar which I don’t ever do now. I still managed to nail 10 reps but the last three were a lot of work and my hams were telling me to stop. Good times and it’s nice to be moving heavy-ish weight again on my deads. I really miss the heavy work.
Thanks for the e-support everyone. Hams are feeling it today.
Matty - Elbow is a lot better now. I’ve been mixing up the grip on pull ups and am doing them with a false grip which really seems to help for some reason.
18 jan
bike sprints: 60 seconds hard and fast, 75 seconds easy and fast. 10 cycles.
Calf raises and FG curls
I had to stand up for the last three cycle sprints because my legs were just destroyed. My hams were not happy at all and my thigh is still sore. Oh well.
20 Jan
Pull ups: 5 sets w/ fat gripz
Squats: 3135, 185, 225, 255, 295. 8325
DB Press (Fat gripz): 31080 (up 10lbs from last session)
DB rows: 210140. 114140
Short and sweet. Squats went well and I think that squatting every training session is really helping out with my form and my strength. I definitely feel a LOT more solid than I did even just a month ago.
I added 10 lbs onto my DB presses and will probably just add 5 lbs onto my next set. The idea is to get to a weight that I can’t hit 3*10 for then work towards that. Rinse and repeat.
DB Rows went well and I went for AMAP on that last set…which ended up not being that many more. Trying for 15 next time.
Tyr - Glad something good came out of this log…log. Stick with the pull downs and start doing negative pull ups or assisted ones too. Keep up with the volume and you’ll get there.
Good to see you Patch!
21 Jan
Conditioning on the treadmill.
Calf raises
Lots of foam rolling
I took the idea of 60 seconds sprints and tried it with the treadmill. It’s a lot harder than doing it with the bike because the treadmill doesn’t get to speed quickly enough. I ended up just running for 7 minute stretches with a three minute slow down in between. I kept the pace at a 7 minute mile for the fast sections. Not really “fast” but fast enough to put the work in. Oddly enough this reminded me of why I used to like to run so much.
Good session today. Floor press was done with fat grips, close grip, and a pause at the bottom so I only got 5 out of the amap set.
I’m training a friend of mine on the big lifts. He’s trying to get back into shape and is currently doing a more traditional body building split with another friend (that’s confusing) but he wanted to learn the big 4 because he thinks those will eventually be what he sticks with. I’m not a great coach but it’s cool teaching because it forces me to remember cues myself.
Nice work there & good on you for helping a guy out like that. Back when I could run, what I’d do on the treadmill was start about 4.5, go for 2-3 min, increase speed 1.5, go one min, drop back down 1 mph & run at the new speed for 2-3, then up 1.5 for a min, down 1 for 2-3, on like that for about 45 min. Doing that brought my 2 mile run time down about 1.5 min over a months time. Makes the treadmill a little more interesting too. You end up with a slow speed in the 9 mph range.
Seriously I think guys who just decide to lift or begin again somehow fall into the habit of doing a BB split when their goals may not be acquired doing that kind of style. Getting in shape again like your buddy wants too is as basic as could be Squat, Press, Row and Dead…and conditioning
Went in today with a knee that wouldn’t support my weight for some reason. I think that I stretched out my leg a bit too much yesterday. The weird thing was that it’s not my “bad” leg. I tried doing one legged squats and I couldn’t do it. So my way of fixing it is to work harder. Squats went well once I just used my knee has a hinge and relied on my glutes and hams. I did sets of 3 instead of 5’s since I was going for it on deads. Overhead went well and I got 8 out of my AMAP set. I only did the three sets too. I was really happy with my deads. 9 @ 445 is a record for me.
I took my time on those sets and it was nice although I felt lazy. There was a regular there whom I always BS with (he’s got a 500lb squat) so it was cool getting his feedback. I let another young guy work in. I was kinda concerned at first not because of the time to unload but because I wasn’t sure of the form that he would use. But he turned out OK and his form was pretty solid. Fun times.
So effortless James, just perfect form with 445 is really impressive. Im going to look to this video to correct my form.
Oh BTW Ive been lurking in the 10 yr old tattoo thread, I dont want to get involved because I find it maddening at times, however your comments are spot fucking on and could not be said any better…shit even X conceded on your answers!
