Revolution, A Log.

Training Training Logs
41

Bithday Fran:
21/15/9 thrusters w/45kg and pull ups
Time: 6 minutes dead

Oh yes I fcuking did!!! STOKED with that. It’s not often that I truly surprise myself, but today I did. I finally think I’ve gotten a respectable time (as in one that seperates me from normal gym goers, but is still no CF standard). So anyway… rock on!!

The progression;

3/5/09: 12 minutes 2 seconds
19/6/09: 8 minutes 32 seconds
24/7/09: 6 minutes dead

Cut my time in half in less than 12 weeks having only done the real Fran 3x in that time.

Not specific training FTW!!!

42

Thanks chaps!!!

Hit the hills today in my local park…

Tree Hill:
400m run
7 sprints up, jog down x3
500m run

That was a SERIOUSLY tough session. Essentially doing 40% more work per set over the 5’s I had been doing, and doing an equal to slightly greater amount of total work with 25% less sets. The hill I was on tonight is comparable to the popes cross.

Pretty much fcuked now.

43

Shirted Bench Day

Bench:
60kg x5
80kg x3
100kg x3
115kg x1
135kg x1
shirt on - 44 Katana
165kg x2
185kg 4x2
175kg 4x2

2 Board Press w/ doubled mini bands:
60kg x5
85kg x3
105kg 10x3

Pushdowns:
2x30

Doesn’t look like much, but the volume of that workout is an absolute killer. It’s a complete energy drain… each set just takes a bit more out of you. Again, I was rocking off about 5 hours sleep after being out last night (which is officially stopping because it’s so not worth it, even tho I woke up with no hangover thanks to 6l of water between about 12.30am and waking up time!).

First two sets with 185 were a little away from touching, decided to push for the touch on my 3rd set (which I haven’t counted as a set above) and went too low, tried to throw the bar back and it came towards me face - spotters in to save the day. Got up out of it and went fcuking nuts. I’m just SICK of missing benches like that.

Tweaked my set up for the the next set, dragged my legs back a bit further to get me higher on my ass, rotate my hips and push my belly up. Bout a cm away on the first, got the second even tho I touched low and had to have a seriously shoulder roll to get in position for lockout. 4th set was the best, touched nicely on both, and pressed solidly.

The 175’s were grand, pulled my collar up high, tucked and touch probably 60% of em. I’m starting to get happier in my shirt now. It’s a lot easier to control now that I’m lighter.

REALLY like the high volume board presses. Nice quantity of work, but not enough that I can’t recover from. Gonna have to get in my shirt again next Sunday for 190kg 4x2 and 180kg 4x2, and then might take a couple of moderate singles on Thursday to see where I’m at.

44

Home conditioning;

20 burpees, 20 push ups, 20 air squats x 5 rounds, for time

Time taken: 19 minutes 31.5 seconds

This was HELL. The most evil fcuking conditioning workout I’ve done. There’s just no breaks, it never gets easy at any point. If anyone wants to really hurt themselves, do this.

45

More Conditioning-ish;

Hanging Leg Raises:
bodyweight x8
5kg plate around ankles x5, 4, 4, 3

EZ Bar Curls (all sets plus bar weight):
20kg x5
30kg x5
50kg x5
60kg x5

Fran-tic (mwuh hahaha);
21/15/9 squats w/100kg and pull ups
Time: 7 mins 51 seconds

Pulldown Abs:
stack x20-16-11rp

Incline Dumbbell Curls:
12.5kg 'bells 3x12

Still on my mini-deload so decided to just get some volume and a bit of conditioning today.

The weighted hanging leg raises are truly awful. The weight just feels so much heavier than it actually is when it’s lashed to your ankles!

Didnt like the EZ curls. They hurt my forearms :frowning:

The conditioning block was awful… felt like I was dying all the way thru :s

Pulldown abs restpaused = worse than death. My abs were basically crying by the end of it.

Liking the incline curls lying on the bench. Really seems to isolate the bi’s and put at great pull down towards the elbow.
Real training resumes Wednesday. More ghey conditioning tomorrow.

46

Being a fish…

1 mile swim in 60/61 minutes!!

That’s 1 mile, or 1,600m, or 64 lengths. Fun times… I swear!!

Kev pulled me along most of it. And then did an extra 250m for good measure. Bar stewart.

47

5/3/1 - Wave 4 - “5” Day

Deadlift:
60kg x5
100kg x3
130kg x3
155kg x5
185kg x5
belt
205kg x7 (and a half)

Speed Pulls:
150kg 8x2

SLDL off a plate:
120kg 3x10

Good Mornings:
80kg 3x15

Pulldown Abs:
stack +25kg x12, 10, 6

Seated Dumbbell Curls:
20kg 'bells x15-11-9rp

“Cindy” - 5 pull ups, 10 push ups, 15 squats
10 rounds - 10 mins 38 seconds

Bit disappointed with the pulling, it was half a rep short of what I wanted. All things considered tho, it’s alright. I’ve had a pretty immense workload in the gym over the past couple of weeks, but weight’s coming down and strength’s showing small signs of improvement, which I’ll take right now.

The speed of my reps is getting a lot better, the first rep anyway. But that’s the important one!!

SLDL’s were handy this week, same w/ GM’s. I’ll go to 4 sets and 82.5kg respectively on em next time.

Getting back towards PR levels on the pulldown abs which is cool!!! Got a hand off Kev M to set up today, saved a bit of energy and could push harded as a result. As it stands, that tells me my core’s strong enough to support a squat in excess of 310kg, which at this stage in a training cycle is quality.

Curls were curls…

Cindy’s evil, well it’s not too bad, but the worst part is there’s literally no reason not to keep going. Like the resistance is light enough for it not to be about strength. Disappointed I didn’t get 10 rounds in 10 mins, but it was at the end of a workout, so next time!!

48

5/3/1 - Wave 4 - “5” Day

Bench:
60kg x5
80kg x3
100kg x3
112.5kg x5
120kg x5
127.5kg x4 - ugh!

105kg 3x8, 1x7

Dips:
bodyweight +15kg x11, 2x8

Dead Hang Pull Ups:
bodyweight +10kg x8, 7, 6
Face Pulls w/ straight bar:
plate 80 on crossover stack 3x12

supersetted with

One Arm Barbell Curls:
22.5kg x11, 9, 7

Excuse - I’ve added 18 heavy sets of bench work per week out of nowhere, so I’m fatigued (that’s a lie, I feel no better now!!). Dunno what’s going on. At least it’s 2.5kg up on last time. If I keep progressing on my 3 and 1 day I won’t bother resetting just yet.

Took my grip in to pinky on rings (from ring on rings) for the 105’s and they were alot more powerful. Much better drive off my chest, probably thanks to all the board work. Twas a mistake going wider for the heavy sets.

Dips were grand, sticking with 15kg for this wave, gonna go for max reps in 5 sets I suppose.

Dead hung the pull ups for a change today… NOT nice at all.

Loving the BB curl/face pull superset. Serious pump after it.

Calories are still lower, conditioning is still high, sleep is still lacking, but I’m hanging on in there.

49

Only a 10 minute Cindy? I thought you were hard. I hereby demand the full 20 minutes next time round.

50

I have been following your log since you started the old one! I know you worked DC for quite some time and It helped and carried over to some PR’s in the big 3. I was wondering if you could drop some tips to help and anyway in which you believe it helped carryover

51

[quote]HitEmHard wrote:
I have been following your log since you started the old one! I know you worked DC for quite some time and It helped and carried over to some PR’s in the big 3. I was wondering if you could drop some tips to help and anyway in which you believe it helped carryover[/quote]

Weight gain’s obviously one.

Relatively high rep (6+) squats rock.

Intense lower back work (SLDL on non squat days and DL’s on back thickness days).

RE: bench - it took a while to see carryover here because my groove gets really messed up really quickly. 4-5 weeks of 5x5 progressively building from like 110 5x5 to 140 x4 saw nice carryover.

Hope that makes sense.

EDIT: I started training my abs hard too with pulldown abs during my DC exp. which definitely helped my squat!

52

[quote]ninearms wrote:
Only a 10 minute Cindy? I thought you were hard. I hereby demand the full 20 minutes next time round.[/quote]

Haha if I’m bothered :wink:

53

5/3/1 â?? Wave 4 â?? â??5â?? Day

Squats:
60kg 2x5
100kg x3
120kg x3
140kg x5
160kg x5
belt
180kg x5
wraps
210kg x3
wraps off
165kg 2x5, 1x8

Box Squats â?? beltless, toes near edge of mono:
60kg x5
80kg x5
100kg x5
120kg 3x5

Pulldown Abs:
Worked up to;
Plate 12 x5
Plate 13 x3
Plate 10 2x12

Seated Leg Curls:
Plate 35 and 45 x12 (one leg at a time)
Full stack 2x15

Dumbbell Preacher Curls:
15kg â??bell x12
20kg â??bell 3x12

Conditioning Block:
60kg â?? 10/7/5 â?? Cleans, Front Squat, Push Press, RDL
Time: 6 mins 25 seconds

The obligatory qualifier (so when I look back on this in year I know why I sucked so badly) â?? went out at 7.30pm yesterday, made it to bed well after 5am today and got up then around 8.30. So once again, not the ideal preparation. Iâ??m sick of it tbh… Nights out are good fun, but hitting good lifts in trainingâ??s much more fulfilling!!

So, MSO (moving swiftly on)â?¦

Squats were alright. Still having issues with my form, but itâ??s slowly coming around. Glute strength is a big issue imo, so Iâ??ve started to work on it with the box squats. I had reps left with the 180 x5, could probably have stretched to 8. Might have knocked out 5 reps with the 210kg too.

First time back box squatting in a long time and my hip strength has seen a noticeable drop off. The box today sat me right at parallel â?? Iâ??ve done 190kg x1 off that height before!! Guess itâ??s a good sign reallyâ?¦. If my squatâ??s still near PR levels even with a substantial drop off in hip strength, once that comes up I should be rocking.

Pulldown Abs felt goodâ?¦. Seeing progress there again.

Ham curls just to cover my much ignored knee flexion function .

Preacherâ??s were grand. Not a huge â??pumpyâ?? move, but definitely felt it afterwards.

The conditioning block was ruddy awful. Decided Iâ??d do it in Hercs so I didnâ??t have to do anything later on, cos I knew I wouldnâ??t. Glad I did now cos Iâ??m falling asleep here!!

54

If you had reps left with the 185, then I wouldn’t worry too much. I think Jim made good progress on only getting the goal reps for the day. No worries man

55

Shirted Bench Day

Bench:
60kg x5
80kg x3
100kg x2
120kg x1
140kg x1
shirt on - 44 Katana
160kg x3
175kg x2
190kg 3x2

2 Board Press w/ doubled minibands:
60kg x3
90kg x3
110kg 5x3

Pushdowns:
doubled mini bands 2x50

Hanging Leg Raises:
bodyweight 2x10

Pretty damn happy with today!! Rested up last night to make sure I was in a good place this morning, even managed to get 8 hours sleep for the first time in over a month!!! If it didn’t go well after all of that, I was giving up.

Warm ups were a bit ropey - my shoulders were fairly thrashed from the volume of my squat workout yesterday. I found a pretty good groove in my shirt almost straight away, which is always good!! Touched 50% of the reps w/ 190kg including both reps on my final set. All were pressed strongly too!

My forearms and elbows were absolutely destroyed at that stage, so I didn’t see the point in dropping back to 180kg and doing more damage. Cut the volume of the board presses in half two. Wont be in my shirt for another 2 weeks now so hopefully everything will have healed by then!!

One of the things I was most happy about was on the last rep of the second set I came up a bit uneven (alot uneven tbh), noticed it, and easily had the power to force my left arm thru to correct it.

Weight was 103.7kg again this morning… calipers are still showing 16mm! Dieting seems to be going fairly solidly. Hoping to crack 14-15mm by Friday at whatever weight that is!!

56

[quote]TheDudeAbides wrote:
If you had reps left with the 185, then I wouldn’t worry too much. I think Jim made good progress on only getting the goal reps for the day. No worries man[/quote]

I’m not worried at all!! It was a strategic move :slight_smile:

57

Sunday:
7.1km walk

58

5km run - 32mins 27seconds

My one objective today was literally to keep moving. Had 2 unavoidable traffic light stops of 10-15 seconds each, but other than that I went straight thru.

Have to say I’m VERY happy I managed it. 5km is roughly 2.5x longer than I’ve run non stop in about 4 years!! Average time was 6.5mins per km which is obviously beyond rubbish, but I’m happy enough to take it.

59

[quote]Hanley wrote:
HitEmHard wrote:
I have been following your log since you started the old one! I know you worked DC for quite some time and It helped and carried over to some PR’s in the big 3. I was wondering if you could drop some tips to help and anyway in which you believe it helped carryover

Weight gain’s obviously one.

Relatively high rep (6+) squats rock.

Intense lower back work (SLDL on non squat days and DL’s on back thickness days).

RE: bench - it took a while to see carryover here because my groove gets really messed up really quickly. 4-5 weeks of 5x5 progressively building from like 110 5x5 to 140 x4 saw nice carryover.

Hope that makes sense.

EDIT: I started training my abs hard too with pulldown abs during my DC exp. which definitely helped my squat![/quote]

Makes alot of sence so far its pretty brutal but the higher reps and a kick up the arse in the intensity department are sure as hell what I need. Thanks for the advice

60

[quote]HitEmHard wrote:
Hanley wrote:
HitEmHard wrote:
I have been following your log since you started the old one! I know you worked DC for quite some time and It helped and carried over to some PR’s in the big 3. I was wondering if you could drop some tips to help and anyway in which you believe it helped carryover

Weight gain’s obviously one.

Relatively high rep (6+) squats rock.

Intense lower back work (SLDL on non squat days and DL’s on back thickness days).

RE: bench - it took a while to see carryover here because my groove gets really messed up really quickly. 4-5 weeks of 5x5 progressively building from like 110 5x5 to 140 x4 saw nice carryover.

Hope that makes sense.

EDIT: I started training my abs hard too with pulldown abs during my DC exp. which definitely helped my squat!

Makes alot of sence so far its pretty brutal but the higher reps and a kick up the arse in the intensity department are sure as hell what I need. Thanks for the advice[/quote]

Sound about right!! That’s really why it’s so awesome alright!! Lemme know if there’s anything else…