Revolution, A Log.

Training Training Logs
101

[quote]Cephalic_Carnage wrote:
dheeel wrote:
Dude, I notice you wear the Tommy Kono knee and elbow sleeves. Which size did you order for the knee and which size did you order for elbow?

Do you find them to be robust and long lasting? I’ve heard people saying the inside seam comes undone and the start slipping off when they get sweat on them. I’d be interested in your take on that?

Cheers,
D
(not hanley, but anyway…)

The inside seam? Only the cover of the seam as far as I can tell. I’ve had mine for years… You just need to clean them after practically every use… No biggie, though.

They only slip off if you have small arms/skinny legs :slight_smile:

Medium would be ok for 17 inch arms, which I think is where Hanley’s at?
For the legs, well, probably needs large? (I think they only come in 3 sizes, and the elbow and knee sleeves are really the same, though the elbow variant has a useless cover on it’s seam)

And hey, even Branch Warren likes 'em…
[/quote]

Thanks for feedback mate. I will try out the mediums for the legs as my knee measures about 14.5 inches around. Can you wash the sleeves in the washing machine?

102

[quote]dheeel wrote:
Cephalic_Carnage wrote:
dheeel wrote:
Dude, I notice you wear the Tommy Kono knee and elbow sleeves. Which size did you order for the knee and which size did you order for elbow?

Do you find them to be robust and long lasting? I’ve heard people saying the inside seam comes undone and the start slipping off when they get sweat on them. I’d be interested in your take on that?

Cheers,
D
(not hanley, but anyway…)

The inside seam? Only the cover of the seam as far as I can tell. I’ve had mine for years… You just need to clean them after practically every use… No biggie, though.

They only slip off if you have small arms/skinny legs :slight_smile:

Medium would be ok for 17 inch arms, which I think is where Hanley’s at?
For the legs, well, probably needs large? (I think they only come in 3 sizes, and the elbow and knee sleeves are really the same, though the elbow variant has a useless cover on it’s seam)

And hey, even Branch Warren likes 'em…

Thanks for feedback mate. I will try out the mediums for the legs as my knee measures about 14.5 inches around. Can you wash the sleeves in the washing machine?[/quote]

I wouldn’t do that :slight_smile:

I got mine from APT and the package included instructions… You just need to rinse them with warm water, sort of, and every now and again use some mild soap.

103

Hi ,

I was wondering if anyone could help me out with a few confusions regarding Accumulation and Intensification block.

Firstly, I have seen examples
Accumulation Block
week 1 4x5 with buffer 12%/example 100Kg Bench with 5RM–(4sets x5 reps with 88Kg= 100-12%)

week 2 5x5 @buffer 8%

week 3 5x5 @ buffer 4%

week 4 deload (first three day nothing training and 4th-5th day news 5Rm(test)…or is better nothing deload in Accumulation but more weigth with 5x5 for Overreaching?
after

Intensification_block (Progression:increasing load with constant volume)
week 1 3x3@ buffer 10%
week 2 3x3 @ buffer 6
week 3 3x3@ buffer 3%
week 4 deload and Test 3RM ///with first three day nothing training and 4th-5th day news 5Rm(test)with Squat,Bench and Deadlift)
Thanx

104

Dheel, I think I’ve the mediums on my knees and smalls on my arms…

And Pal, I’ve no idea. Best off starting a thread in strength sports.

105

Skwaaaats

Power Cleans:
40kg x3
60kg x3
70kg x2
80kg x1
90kg x1
100kg x1
105kg x1
110kg x1
115kg x grrr

Squat:
60kg 2x5
90kg x3
120kg x2
140kg x1
160kg x1
belt
180kg x1
200kg x1
210kg x1 - PR
220kg x1 - PR Squat - 220kg x1 - YouTube

Box Squats:
60kg w/ green band x3
90kg w/ green band x3
110kg w/ green band x3
110kg w/ green and monster mini bands x3
110kg w/ green and light bands 3x3 Box Squats w/ bands - YouTube

Pulldown abs:
warm ups
plate 13 x3 - grrrr
plate 11 3x12

Seated Leg Curls:
stack 3x20

70kg push press + 10 pull ups - 5 rounds for time: 5 mins 58 seconds

Decided to take yesterday off to rest up a little bit and it looks like it netted me a squat PR!! Have to say I was VERY surprised with my squatting performance today… Everything just seemed to click together right from the start.

I don’t think I’d ever hit 180 and 200 as easily as I did earlier, said I may as well go to 210kg since I felt good. And that went smooth so I said screw it… 5 plates raw. Came up fairly easily too. Might even have had another 10kg jump in me. Even managed to sink them in beyond a shadow of a doubt! Dunno where it came from, but I’ll take it.

The banded squats were good today… seem to be hitting a nice groove with them. The 3x3 went without much hassle surprisingly. Probably gonna move up to 115 or 120kg next week and try to replicate it before backing off slightly with the bench comp approaching.

I just CANNOT get plate 13 on the pulldown abs. It’s like the straw that breaks the camels back. I’ve repped plate 12 for >8 before like. Dropped back a bit and murdered my abs with plate 11 then.

Leg curls were leg curls!!

The circuit was nice…'cept for the fact I cracked myself right in the nose warming up with push presses! Had to do the pull ups off the mono lift which is like 2 inch box section steel so grip was a bit of a factor, and couldn’t kip properly as a result (not that I can normally anyway!!). It was a nice heavier circuit but didn’t leave me as gassed as I’d expected. Maybe not a good thing but with benching tomorrow I didn’t wanna go TOO far.

Bodyweight was 101.5kg today after training, which translates to sub-101kg upon rising. So yup, managed to hit a fairly large all time squat PR while being at a lighter bodyweight than last time my strength levels were peaked. I can only explain the squat today by saying that my body’s been so used to being hammered to death recently that the day off has let it recover A LOT. Slepth >8 hours as well last night for the first time in 10 days or so I tihnk. And the banded box squats are probably helping too… my position in the squat was rock solid.

106

[quote]Hanley wrote:
Skwaaaats

Power Cleans:
40kg x3
60kg x3
70kg x2
80kg x1
90kg x1
100kg x1
105kg x1
110kg x1
115kg x grrr

Squat:
60kg 2x5
90kg x3
120kg x2
140kg x1
160kg x1
belt
180kg x1
200kg x1
210kg x1 - PR
220kg x1 - PR Squat - 220kg x1 - YouTube

Box Squats:
60kg w/ green band x3
90kg w/ green band x3
110kg w/ green band x3
110kg w/ green and monster mini bands x3
110kg w/ green and light bands 3x3 Box Squats w/ bands - YouTube

Pulldown abs:
warm ups
plate 13 x3 - grrrr
plate 11 3x12

Seated Leg Curls:
stack 3x20

70kg push press + 10 pull ups - 5 rounds for time: 5 mins 58 seconds

Decided to take yesterday off to rest up a little bit and it looks like it netted me a squat PR!! Have to say I was VERY surprised with my squatting performance today… Everything just seemed to click together right from the start.

I don’t think I’d ever hit 180 and 200 as easily as I did earlier, said I may as well go to 210kg since I felt good. And that went smooth so I said screw it… 5 plates raw. Came up fairly easily too. Might even have had another 10kg jump in me. Even managed to sink them in beyond a shadow of a doubt! Dunno where it came from, but I’ll take it.

The banded squats were good today… seem to be hitting a nice groove with them. The 3x3 went without much hassle surprisingly. Probably gonna move up to 115 or 120kg next week and try to replicate it before backing off slightly with the bench comp approaching.

I just CANNOT get plate 13 on the pulldown abs. It’s like the straw that breaks the camels back. I’ve repped plate 12 for >8 before like. Dropped back a bit and murdered my abs with plate 11 then.

Leg curls were leg curls!!

The circuit was nice…'cept for the fact I cracked myself right in the nose warming up with push presses! Had to do the pull ups off the mono lift which is like 2 inch box section steel so grip was a bit of a factor, and couldn’t kip properly as a result (not that I can normally anyway!!). It was a nice heavier circuit but didn’t leave me as gassed as I’d expected. Maybe not a good thing but with benching tomorrow I didn’t wanna go TOO far.

Bodyweight was 101.5kg today after training, which translates to sub-101kg upon rising. So yup, managed to hit a fairly large all time squat PR while being at a lighter bodyweight than last time my strength levels were peaked. I can only explain the squat today by saying that my body’s been so used to being hammered to death recently that the day off has let it recover A LOT. Slepth >8 hours as well last night for the first time in 10 days or so I tihnk. And the banded box squats are probably helping too… my position in the squat was rock solid.[/quote]

Great squat mate, I’m hoping to get to a 5 plate raw squat at some point!

Thanks for the info re the TK Bands. I tried a friends pair on for the elbows, think they were the smalls but I just couldnt get them up my forearms and my arms are smaller than yours! How the hell do you pull them up your arms without losing your fingers??!!

107

Put the TK bands on so they’re inside out and the wrong way up (ie put the thinnest part on first, should slide up easy enough cos the clothy side will be against your skin). Get it to around 4 inches of your elbow, then just grab the bigger end, and flip it over your elbow - turning it the right way up and right way out!!

hopefully you get what I mean.

108

[quote]Hanley wrote:
Put the TK bands on so they’re inside out and the wrong way up (ie put the thinnest part on first, should slide up easy enough cos the clothy side will be against your skin). Get it to around 4 inches of your elbow, then just grab the bigger end, and flip it over your elbow - turning it the right way up and right way out!!

hopefully you get what I mean.[/quote]

I do mate - thanks, that sounds like the method I need!

109

Sunday - Benching/sucking

Band Pull Aparts:
monster mini 4x12

Bench:
60kg 2x5
80kg x3
100k x2
120kg x1
130kg x1
shirt on - 44 Katana
160kg x2
175kg x1
190kg - 6 sets, 1 good rep. Seriously.

3 Board Press:
100kg x3
120kg x3
140kg x3
150kg x3
160kg x3

Diesel Crew Shoulder Warm Ups:
5kg 'bells - 5 reps

Inverted Rows:
3x12

Circuit - 3 rounds for time:
40kg snatch x5
Inverted Rows x10
20kg Dumbbell Swing x15
Push ups x20

Time: 5 minutes 50 seconds

Shocking bench performance. I was beyond p!ssed off with how crap it was. Every single time I tried 190kg my right shoulder slipped out. It wsa basically sitting up at my ear when the bar was back in the rack. I wasn’t leaving the gym til I got at least one good rep, and on the 6th attempt it finally happened. Gona have to work the hell outta my upper and mid back over the next couple of weeks now to try and correct that. Guess it’s encouraging that even after all of that I was still fresh enough to get a good one after 6 attempts???

Board presses were decent. Lockout strength’s around PR levels still.

The circuit was fun… shoulda probably done 5 rounds but didn’t wanna psuh too hard for some stupid reason!!

110

Cardio sh!t

3 rounds of CF’s Barbara (20 pull up, 30 push ups, 40 sit ups, 50 squats - 3 mins rest between rounds):
R1 - 3.33
R2 - 4.18
R3 - 4.47

Treadmill:
15 minutes walking, covered just over 1.5km

Trying to reign in the cardio a tad now with the comp coming up, wanna keep a little bit in reserve. Managed to kick pull ups ass tonight… 20 reps straight on the first set, 16+4 on the second and 12+5+3 on the last. If I can get a few more in my Fran time should be on it’s way down dramatically. HAppy too considering I did 50 pull ups yesterday as part of my conditioning circuit.

The walk was grand… came off feeling fairly lightheaded for some weird reason. Reckon I’ll find a 6km route somewhere around my house and just walk that twice a week… should take around an hour.

111

squat looked great, looks like another 10kg+ in there. Keep on killing iron!

112

[quote]HitEmHard wrote:
squat looked great, looks like another 10kg+ in there. Keep on killing iron![/quote]

Thanks man… confident 230kg was there anyway. MIGHT be on course to hit 240kg by the year end now!!

113

[quote]Hanley wrote:
HitEmHard wrote:
squat looked great, looks like another 10kg+ in there. Keep on killing iron!

Thanks man… confident 230kg was there anyway. MIGHT be on course to hit 240kg by the year end now!![/quote]

only one way to find out mate! kill it!

114

Deathlifts

Power Cleans:
60kg x3
70kg x3
80kg x2
90kg x1
100kg 2x3

Speed Pulls:
100kg x3
140kg x2
170kg 8x2

SLDL off a plate:
135kg 3x10

Roman Chair Sit Ups:
bodyweight x8
10kg plate on forehead x8
20kg plate on forehead 3x10

DC Shoulder Warm Up:
5kg 'bells - 5 reps

One Arm Face Pulls:
3x12

Lying Dumbbell Curls:
10kg 'bells 3x15

Happy with the power cleans…

Off out to Dicey’s now… â?¬2 drinks all night. That’s â?¬2 for a jagerbomb. TOTAL.

And I’m driving.

115

Chest’n

DC Shoulder Warm Up:
3kg 'bells - 3 reps

Bench:
60kg x5
80kg x5
105kg 5x5 - all paused

Incline Dumbbell Bench:
35kg 'bells 3x10, 1x9

Hammer Strength Bench:
70kg x10
90kg x10, x9, x8, x8

Pendlay Rows:
60kg x6
95kg x6
125kg 3x6
100kg x15

DC Shoulder Warm Up:
3kg 'bells - 3 reps

Face Pulls:
3x12

Inverted Rows:
3x12

Day-cent session I suppose. Not one of my greatest, but the benches moved swiftly and my shoulder stayed relatively locked down. Been working my upper back hard so hopefully it’ll come together in time.

Incline dumbbells and hammer strength pressing is up a bit. I assume it’s just coming along as I get familiar with the movements again.

Did a nice deep DC style pec stretch with dumbbells at the end, and followed up with a DC shoulder stretch. Think I’m gonna have to start doing them again, I feel so good afterwards!

116

Car-ditioning

DC Shoulder Warm Ups:
3kg 'bell - 3 reps

Scap Pushups:
3x15

75% Fran: (16/11/7)
w/45kg thrusters and bodyweight pull ups
Time: 2 minutes 50 seconds

60% Fran: (11/9/5)
w/ 45kg thrusters and bodyweight pull ups
Time: 2 minutes 55 seconds

Crosstrainer:
20minutes - 260kcals

Very happy with that performance… stormed thru the thrusters on the 75%'er. Dunno what happened there, but I’ll definitely take it!! 75% in 2.50 puts me around 3.47 for a full Fran. Obviously that’s not going to happen because the later reps are the ones that cause the breaks to be taken and time to increase so I’m not getting ahead of myself just yet.

When I can storm thru a 75%'er in 2.30 wthout having to split up any of the sets I might take a run at the real deal. I absolutely don’t wanna put myself thru hell and come up a few seconds short, that’s for sure!!

I was FUBAR’d going into the 60% round, so it’s no surprise it took longer! I was actually still standing after the 75% round but was KO’d after the 60%. Werd…

Crosstrainer was as you’d expect…

Front squats and banded box squats tomorrow… gonna keep overall volume relatively low so my shoulders are in tip top form for my last bench session on Sunday.

117

Skwaats

Band Pull Aparts:
monster mini 3x15

Power Cleans:
40kg x3
60kg x3
70kg x2
80kg x1
90kg x1
100kg x1
105kg 3x2

Front Squats:
60kg x3
100kg x3
120kg 3x3

Box Squats w/ green band:
60kg x3
90kg x3
110kg x3
120kg x3
130kg x3

Band Pull Aparts:
monster mini 3x15

Pulldown Abs:
warm ups
Plate 12 3x10

Reverse Hypers:
10kg x10
20kg 3x12

Grand oul day today… didn’t push too hard cos I’ve a big bench workout tomorrow.

The power cleans felt good today.

Front squats were alright, but the weight felt a lot heavier. Haven’t done em in a long time so I guess that’s part of the reason.

Strength on the banded squats is still on the up. Fancied 140kg x3 today but I wanted to save my shoulders for tomorrow. They were done beltless too.

Pulldown Abs were up a bit today. Gonna tackle my nemises (plate 13) again next time.

The reverse hyper’s awesome. Hercs just got it the other day… lots of fun to be had on it. Feels soooooo nice on my lower back and my entire erector region was pumped to bits after.

Gonna spend today resting up to get ready for tomorrw and hope my shoulder holds up. It’s been coming along slowly but surely I tihnk.

118

Bench

Band Pull Aparts:
monster mini 3x8

Bench:
60kg x5
80kg x3
100kg x2
115kg x1
130kg x1
shirt on - 44 Katana
160kg x2
180kg x2
195kg 3x1

Stone Training - like this; Training Atlas Stones Without Atlas Stones - YouTube
60kg 3x3

Band Pull Aparts:
monster mini 3x15

Inverted Rows:
3x12

Solid session today… All the 195’s were touched, paused and pressed without any real difficulty. After the disaster that was last week this was a welcome relief. Feeling confident going into the comp next weekend now.

Should have a vid later.

119

Bench 195kg/430lg x1 @ 101kg/222lb - Bench - 195kg x1 - YouTube

120

[quote]Hanley wrote:
Bench 195kg/430lg x1 @ 101kg/222lb - Bench - 195kg x1 - YouTube [/quote]

Nice work Hanley, there is a 200 bench coming up shortly I think