03-01-12
Home workout today whilst watching the top gear special on i-player. Plenty of squats, push ups, pull ups, ab wheel and stretching.
Doesnt take long at all now to go from cold to be able to drop into a full squat…which is nice
04-01-12
Back in again, hoping for some improvement.
Squat
Bar x some
50kg x some
80kg x 5
100kg x 5
120kg x 3
130kg x 1
140kg x 3 x 5
Much better than last time. Not 100% happy with form so I’ll stick at this weight for a session or two. Hips coming up a little faster than the shoulders, it isnt bad but it needs to be sorted
Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 1 (Double over grip - its improving )
160kg x 1 mixed grip
180kg x F
Cr*p…Lower back still hates me. Seems like I’ve lost any tolerance or leway in form, unless its perfect my lower back will tell me about it. Looks like I actually need to do some work to rebuild its strength.
Dip
BW x 10
+10kg x 5
+20kg x 5
+30kg x 5
+35kg x 5
+40kg x 3
Havent done these for a long time so happy enough.
Cable Row
45kg x 10
70kg x 8
100kg x 8,9,6
Bizarre reps, head not in it at this point.
Overall
Not a fantastic session, looks like I will need to re-examine my plan and actually put some thought into properly rehabbing and strengthening the lower back. If anyones got any good ideas it would be nice to hear them.
05-01-12
Just a home workout, was trying a pull up variation of trying to arch as much as possible (i.e. laying back) felt different and got more range of motion out of it.
06-01-12
Squats - Low bar
bar x some
50kg x some
80kg x some
100kg x 5
120kg x 5
140kg x 3
150kg x 1
160kg x 1
170kg x 1
140kg x 7
170kg was good and fast, was tempted to go for a PR but given I wasnt full of beans going in I didnt worry about it. 140kg x 7 to finish up was comfortable probably had another 3 is in me but would have used the lowerback a bit more.
Shrugs
60kg x some
100kg x some
140kg x 5 (straps on)
160kg x 5 (power shrugs from now on)
180kg x 3
200kg x 1
210kg x 1
180kg x 7
180kg x 10
happy I got 210 in my hands with good form with not too much lower back…felt strong and tight. last set of 180 x 10 I’d found my form so that was good…Im more confident using this exercise a bit more now.
Press
bar x some
40kg x some
50kg x 5
60kg x 3
70kg x 3
72.5kg x 3
Stopped there as hands felt quite ruined by the shrugs, will have to remember to press before shrugging in the future.
Overall
Peetered out on the press but not to worry under my new plan I wouldnt be doing them anyway, felt a bit drained afterwards but was alright.
07-01-12
Got out over the field this morning
9 sprints of around 50-75m with walk back as rest
1 sprint (ish) around the circumference of the football pitch, legs would not function on the last on the widths, they had turned to jelly!
08-01-12
Nothing much - just a couple hours hiking - was nice to get out in the fresh air.
09-01-12
Slept preety well last night so felt strangely rested going into the session.
Squats - High bar
bar x some
50kg x some
80kg x 5
100kg x 5
120kg x 3
130kg x 2
140kg x 5
142.5kg x 5
140kg x 5
140s felt good, tried 142.5kg for the second set but I dont think I had my belt in the right spot and wasnt feeling super tight but will use 142.5kg as working weight on Friday.
Press
bar x some
40kg x 5
50kg x 3
60kg x 3
70kg x 4 x 4
Shoulda had 5 in the first (and probably the second actually) as form was off an I forgot my breathing, this showed when I did it right on the last two sets and got the same number. Will get it right next time.
Deadlift
60kg x 5
100kg x 5
120kg x 5
Used double over grip with no belt, starting light and building back up. 125kg on Friday.
T bar row alternated with Rounded back hyperextensions
Tbar -
25kg x 8
50kg x 6
70kg x 10, 10, 10
Awesome (could have had 1-2 more in the first set) weight up to 75kg next time.
Hypers
BW x 10
BW+5kg x 10
BW+10kg x 3 x 10
Not bad, should be useful to help build up the erectors again.
Overall
Chucked a few hanging leg raises in at the end - nothing to write home about though. Fair session lets see if I can rescue my lower back.
10-01-12
Home workout as usual. Although finished up with a Pressup/Squat Ladder (50-40-30-20-10 and 10-20-30-40-50) for a little conditioning.
11-01-12
Squat - Low bar
bar x some
60kg x some
85kg x 5
105kg x 3
125kg x 3
145kg x 2 (belt on)
165kg x 1 (checked on camera - might have been slightly too high but to be sure I did it again.)
165kg x 1
172.5kg x 1
175kg x 1
140kg x 9
175kg was the best lift today…but im being a wuss…I need to man up and hit a PR because I know I can do it. Had 2 more in me on the 140kg set so I know my squat endurance is returning.
Power Shrugs
60kg x some
100kg x some
140kg x 5 (straps on)
180kg x 5
200kg x 2
220kg x 9 doubles 1 single
Traps not quite as sore as last week (didnt do the higher rep set) but Im glad im handling the bigger weights again.
Rack Pull - above knee
100kg x 1
140kg x 1
150kg x 1
160kg x 1
165kg x 1
170kg x F
Did these with just a double over grip as a little test. Not bad at all.
Overall
Called it there as the dipping station was busy and I couldnt be bothered. Really need to put my head into a squat PR.
12-01-12
Having to move things about for the next couple of days as Im not sure if I’ll get anything done saturday. Splitting normal friday session in to two (over thursday and friday) and adding in saturdays conditioning to Fridays session.
Strict Press
bar x some
40kg x 5
50kg x 3
60kg x 3
70kg x 1
80kg x 1
87.5kg x F
80kg x 13 singles
Would have gone for 15 but people were waiting (I definitely had it in me.) Its amazing how I can do 13 singles at 95% max but I cant actually break a PR…sucks
Strict standing Single Arm DB Press
25kg - 40 reps each arm.
Didnt count sets just made sure my left arm matched my right (as its weaker)
Cable Row
100kg - 50 reps
Once again didnt count sets, just picked a number and worked up. Back pretty fried after this.
Overall
I know I’ve said it before but I really need to sort my press out, I think its tris that need work more than anything.
13-01-12
Squats - High bar deep squats
bar x some
60kg x some
82.5kg x 5
102.5kg x 5
122.5kg x 3
132.5kg x 2 (belt on)
142.5kg x 3 x 5
Good start only last two reps of final sets were a little more lower back than i’d like. Keep the weight next time to cement it.
Deadlift
60kg x some
100kg x some
125kg x 5 plus a few singles (all double over with large bar)
Tried working the technique a little, really got to learn the hamstring tensioning without raising the hips too much.
Front Squat Holds - in max rack
+50kg x 10 secs
+100kg x 10 secs
+140kg x 10 secs
+160kg x 10 secs x 6+ sets
Alternated some wide grip pull ups in there. Havent done for ages tough but good.
Treadmill Hill Sprints
Set the treadmill to 17.5km/hr at 15.0% gradient.
Started off with 15 second sprints but was more like 12 seconds by the end. Not sure how many I did.
This was tough, its amazing how the legs hit the wall after 10 seconds or so. Great conditioning though.
Overall
Not bad session, need to get some good deadlift coaching. Looking at a new gym this weekend, seems like a great place to train so hopefully it’ll be worth me joining.
14-01-12
Home workout and did my fasting today, also went sno tubing so I was running up the ski slope alot - was good fun!
Checked out the new gym - was awesome, Deadlift platforms, power cages, GHRs, Trap bars, Swiss bars, cambered bars, stones, kegs, prowlers…all the good stuff.
15-01-12
NOthing much, just a 2 and a quarter hour hike again with friends, good fun.
16-01-12
Squats - high bar
bar x some
60kg x 5
82.5kg x 5
102.5kg x 5
125kg x 3
135kg x 2 (with belt)
145kg x 5
60kg x 5 (Switched bar)
100kg x 5
145kg x 3
140kg x 5
Switched bars after the first set to my preffered one. Squats not amazing today hence dropping the final set to 140kg, dont think my abs were doing their job properly…ah well try again Friday.
Press
bar x some
40kg x 5
50kg x 3
60kg x 3
70kg x 3 x 5
Finally some tangible progress here, felt really good actually breathing was right and all reps felt strong. Maybe the heavy singles on friday helped me out…lets keep it up and see.
Rack pull - beltless double over grip
70kg x 5
100kg x 3
140kg x 1
150kg x 1
160kg x 1
155kg x 7-9 singles
Good work for the grip, moved on as someone was waiting
T-bar Row alternated with rounded back hyperextensions
Hypers -
BW x 10
BW+15kg x 10,8,7
pretty tough, keep the weight next time
T-bar
+25kg x 8
+50kg x 6
+75kg x 7,7,8
went all out for the last set and had a little more in me.
Overall
Squats not great, form issue more than anything, will get it right Friday. Everything else pretty awesome.
Side note: handed in my notice to my gym today gonna start up at BridgeRoad Barbell Beginning of february…gonna be cool.
17-01-12
Home workout, not bad, felt a litte drained. Although I had a big dinner afterwards with cheesecake so hopefully that sorted me out
18-01-12
Squats - Low bar
bar x some
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 2 (belt on)
150kg x 1
160kg x 1
170kg x 1
182.5kg x 1 PB!!!
190kg x 1 MASSIVE SUPER DUPER PB!!!
140kg x 11 REP PB!!!
AWESOME - squats felt strong so I went for it on the last one and got it with no problem, may have had another 5kg in the tank…guess what im doing is working??? Repped out with 140kg afterwards was tough (a little muscling on the last two) but good…gonna aim for 20.
Shrugs
60kg x 10
100kg x 5
140kg x 5 (belt straps on)
180kg x 5
220kg x 3 x 6
The pick up was tougher this week but some good repping.
Dips alternated with Wide grip pull ups
Dip:
BW x 10
BW 10kg x 5
BW 20kg x 2x 5
BW 25kg x 5
BW 30kg x 2 x 5
Pull ups: BW sets of 6-7 (did about 6 or sets)
Tough but I was feeling pretty beaten up by this point…not to worry.
Overall
Great to final put up a PB and a 10kg one at that…very happy!
19-01-12
Home workout, nothing too much and was kinda short on time.
20-01-12
Went to bed early but woke up in the middle of the night feeling really sick, it passed after about an hour and let me back to sleep but it was odd.
Squats
bar x some
60kg x 5
80kg x 5
105g x 3
125kg x 3
140kg x 2 (belt on) - was meant to be 135kg but I was an idiot and misloaded
145kg x 3 x 5
The misload actually gave me a little confidence as the weight jump to the working weight was low. Got all the reps and only a couple of dodgy ones, so happy, will see how monday goes with regards to moving the weight up.
Press
bar x some
40kg x 5
50kg x 3
62.5kg x 1
72.5kg x 1
82.5kg x 15-16 singles
Not quite as easy as last week (although I hadnt done squats prior) given that this is only 2.5kg off my current 1rm im hoping this will equate to a PR sometime.
Rounded back hypers alternated with uniateral Plate loaded machine row
hypers:
BW x 10
bw 15kg x 2 x 10
bw 20kg x 10
Rows
1 plate each side x 10
2 plates each side x 10
3 plates each side x 10,10,11
Hypers went up because I didnt rack pull or deadlift but im happy. Machine rows were pretty cool actually…was actually hitting my rhomboids properly.
Workout
Surprisingly good session considering what happened in the night, lets keep it going
21-01-12
Friend came down for the weekend so we hit the gym. He’s relatively new to lifting so I didnt do a great deal but train him.
Squats - High bar
60kg x 5
100kg x 5
120kg x 3
140kg x 1
These were just my weights that I did, all easy with no issues.
Press
bar x some
40kg x 10
50kg x 10
60kg x 5
All easy.
Deadlift
60kg x some
80kg x some
Kept it there as we needed to get on to some challenges.
Death by pull ups - Wide grip
1st round - 1 pull up
2nd round - 2 pull ups
(each round on the minute)
I completed round 10 for a total of 55 pull ups in 10 minutes - didnt bother with round eleven
Death by Push ups
3 rounds max push ups - 2 mins rest
35,25,20
Pretty weak actually, chest got super pumped as my shoulders and tris were pretty fried from yesterday.
Treadmill sprints
17.5km/hr - 15% gradient - didnt count the number or the rest. But got a good 7 or so in I think.
Overall
Good session and was fun training with some one else. On a side note im going to be moving to my new gym on the 30th - looking forward to it!
22-01-12
Went for a hike with my firends, challenged him to a few hill sprints - we did 3 fairly long ones over the course of walk, think I fried his legs! Must have covered about 8 ish miles or so.
23-01-12
Squats -high bar
bar x some
60kg x 8
80kg x 5
107.5kg x 3
127.5kg x 3
137.5kg x 2 (belt on)
147.5kg x 5 triples
probably could have had 3 x 5 but did 5 x 3 instead. Set 3 was dodgy as I hit the rack on the way out but got them. All squats felt good with good depth. Will hit 3 x 5 next time but due to my schedule it might not be till next week. Its funny, this is turning out almost like the intermediate programming for madcow/texas method. I think monday triples might not be a bad idea.
Press
bar x some
40kg x 5
52.5kg x 3
62.5kg x 2
72.5kg x 5,4,4
Sweet this used to be my 4RM, not quite the 3 x 5 I was hoping for but fairly certain I had 6 in the first round even though I completely forgot about my legs and core. Heavy singles might be helping me!
Rack pulls - beltless, double over grip.
60kg x 5
100kg x 3
140kg x 1
160kg x 10 singles
Awesome stuff here struggled for 1 last week. slightly changed my double over grip to put my thumb on the bar instead of gripping over the top of my fingers. I think this has helped three ways:
- My grip is always in the same spot, the strongest spot, its never too much in my hands (causing pinching) or too much in my fingers causing weakness.
- The thumb on the bar creates some friction reducing the bars tendancy to roll
- Pushing the thumb creates torque in the wrist causing the little fingers to pull bringing them in to the grip, I actually felt them working for the first time
Its almost like im learning something?!?!?
Hanging leg raises
5,4,4,4
Tough but good, need to do these more.
Overall
Things are looking good at the moment, lets keep it rolling!