•skated to the gym and the usual warm-up. (Primed up with 3 x "twitching star jumps x 5, meds ball slams x 3 and broad jump x 1)
•Sumo deadlift: 6 sets of (3 x 140kg)
•Superset 4 sets: 10 x TRX feet elevated rows, GHRs (bird x 1), 10 x orange band pallor press
•Finished off with some shoulder stuff: around the worlds, stretching and one arm kettlebell walks.
notes:
Still playing around with my sumo form. I actually came across the idea of doing a mixed stance: not quite sumo but yet with a wider stance. I have no idea which deadlift type I was doing, but it feels mine was more sumo, but I have bought in my stance by an inch or 2. Needs practice. I think my shoulder might be just a little too far forward at the start of the lift. I have found a couple of really good youTube videos that I will link below.
@MightyMouse17: Congratulations mate on the wife and toddler! Enjoy!
Im a little embarrassed with my deadlift. In between my 140 kg deadlifting, I was spotting some guy benching the same weight! Someone my size should be deadlifting 200kg plus, which is the medium term goal.
Im looking forward to your new training log and powerlifting adventures.
@whang: Yes, kind off. I set my shoulders back, brace and get into position. I try to keep things “80% tight and locked in” while allowing for some “natural” movement. I hope that clears things up. lol.
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Floor press with the fat bar: 5 sets of (5x 95kg), supersetted with 5 reps of pull-ups.
•Supersetted 3 sets of: landmine T-bar rows (10x45kg), with 20 x feet elevated push-ups.
•finished off with some “shoulder shocker” and “skin the cat” practice.
•skate to the gym and the usual warm-up, 3 x 3 vertical jumps for height.
•Safety bar squats: 5 sets of5 x 90kg (ring “holds” b/w sets)
•Supersetted 3 sets of: with single-hand pulley rows(10 x 25kg), with walking dB lunges (10steps each leg holding 22.5kg dBs)
•Prowler: 4 runs(up&down) with 85kg on the prowler, 1’30 rest.
•Finished off with some random shoulder rehab stuff: stretching, hanging from the bar and “around the worlds”, and single hand waiter walks with the kettlebell.
I have decided to try something different. I’m adjusting the program to 3 weight sessions a week, and adding in a day of cardio once every 5 days or so. I will keep to the same weight lifting program and alternate days off every week to allow myself more time for cardio. For cardio I will be doing ball work and sprints (I also have the option of riding the road bike as well).
Day One
Lifting cancelled.
Warmed up at the park with a 5 minute jog, and some mobility drills.
Skill work with the ball including juggling, 3 x cone dribbles, 2 x doggies with the ball.
Some A-skips and B-skips, more mobility run throughs and 4 x 30m 60% sprints.
Finished off with some hand stand and cartwheel practice
notes:
I went nice and slow for my first “park session” in a long time. For those that don’t know I used to play soccer a lot and use to do this type of training all the time. The purpose of this training is to add in more cardio, get out doors more(vit D, mental health, dis dat) and to increase my athleticism. Eventually I wasn’t to get back into doing max sprints and 400m runs.
•skated to the gym and the usual warm-up. (Primed up with 3 x "twitching star jumps x 5, meds ball slams x 3 and broad jump x 1)
•Trap bar deadlifts: 3 sets of (3 x 160kg), 3 sets of (3 x 170kg).
•Superset 3 sets: 10 x TRX feet elevated rows, RDLs (10 x 60kg)
•3 supersets of pallor press: 10 x orange band (each side), GHRs (10 x bird).
notes:
Good session. Trap deadlifts felt good. Need to concentrate on keeping my chest up, back flat and maintain tension as I lift. I think 200kg for is reasonable mid-term goal for the trap bar.
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 5 sets of (5x 90kg), supersetted with 5 reps of pull-ups.
•Supersetted 3 sets of: landmine T-bar rows (10x45kg), with 20 x feet elevated push-ups.
•finished off with some incline hammer curls and kettlebell waiter walks
•skate to the gym and the usual warm-up. At this point I realised I was a little beat up and decided to do some sort of a “deload”.
•Low bar squats: 5 sets of 7 x 40kg, superseded with straight arm holds on the rings.
•Supersetted 3 sets of: with single-hand pulley rows(10 x 25kg), with bulgarian split squats (12 reps each leg with no weight)
•Finished off with a bunch of very slow prowler marchers, supersetted with a bunch of stretching and hanging from the bar.
notes:
Feeling a little bit of my left leg patella tendinoapthy returning and just generally feeling a little off, so I have decided to delta things this week. No squatting full weight until he knee feels a bit better. Those marching prowlers felt great. Im tempted just to do those for the rest of the week.
Usually I don’t program deloads as I usually let life dictate when to rest (sickness, holidays, work etc), but I think my training is now consistent enough that I probably should.
I think I will still train, but maybe give squats a rest, decrease the volume of my other compound lifting, and maybe decrease the intensity of the other stuff.
•Skated to the gym and usual warm-up.
•5 sets of incline dB bench press (10 x 30kg’s), supersetted with some Olympic ring holds.
•dB rows: 3 sets of 8 x 37.5kg
•Supersetted about 5 sets of : prowler marches with 25kg, with 1 leg eccentric squats on a decline
notes:
No front squatting today, as I am deloading and rehabbing a angry knee.
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 4 sets of (3x 100kg) & 2 sets of (3 x 105kg), supersetted with 5 reps of pull-ups.
•Supersetted 3 sets of: landmine T-bar rows (10x45kg), with 20 x feet elevated push-ups.
•finished off with some BB curls(10 x 30kg) and kettlebell waiter walks
notes:
Quick session this morning. Felt strong. Still resting my right leg patella tendinopathy, so no squatting for another week or two, but will be returning to the gym for some rehab.
“Spanish squat” holds using the blue band: 5 sets for 30 second holds.
Slow body weight BSS: sets of 12 each leg.
RDLs: 5 sets of 8 x 60kg (supersetted with 5 pull-ups)
Supersetted 3 sets : TRX bodyweight rows (bird x 10), with GHRs (bird x 10)
Supersetted 3 sets: slow prowler marches, one hand kettlebell waiter walks.
notes:
Highly modified training this week as I am rehabbing my right patella tendinopathy. I feel its getting better, and Im hoping to be 90% by the end of this week. Need to be mindful though once I return to squatting.
Spanish squats: 4 sets of 35 secondary holds, and 2 sets of 35 seconds holds while holding a 20kg ball.
BW slow BSS: 4 sets of 12 each leg (supersetted with 6 rep pull-ups)
4 set superset of: 10 x TRX rows, 10 x GHRs
4 set superset: pallor press: 10 x orange band, eccentric leg squats: 5 each side.
Finished off with some kettlebell waiter walks and some slow prowler marches.
notes:
Sorry, been slack with my updating. Im pretty much keeping up with my gym appearance, but instead of squatting I have been doing a heap of rehab work for my right knee patella tendinopathy. Slowly getting better.
For those who are interested in what approach I am taking, google “stronger by science patella tendinopathy”.
skated to the gym and usual warm up, including explosive push-ups.
Bench press: 5 x 5 with 95 kg.
Superset 3 sets: 7 pull-ups (wider grip than normal), 20 feet elevated push-ups (higher elevation than normal).
In between all the above sets I did my knee rehab which include: Spanish squat holds 3 x 35 seconds holds, 2 x 35 second holds holding a 20 kg dB. 4 sets of 12 x BW slow BSS. 5 sets of 5 x single leg eccentric squats.
notes:
Knee is feeling better. BJJ training has been consistent, and tomorrow the dojo is starting a weekly Saturday afternoon open mat session that I plan to attend.
Spanish squats: 3 sets of 35 seconds, and then 2 sets of 35 seconds holding 20kg. (supersetted with 5 pull-ups).
dB incline press: 5 sets of (10 x 32.5kg) (supersetted with BW slow BSS, 10 x each leg)
dB incline rows (12 x 17.5kg)
one leg eccentric squats: about 6 sets of 5 reps each leg.
I then went to boxing for a class, we worked on combos on the pads.
notes:
Rehab is slowly coming along. Knee actually feels good, and the pain has gone from a 4/10 to about a 2/10. Im going to add some “voodoo flossing” once a day, starting tonight before BJJ.
Need to start planning a new program. I was tempted to try CT’s new 5x5 plan, but I think thats too much squatting for my knee right after this recent injury, so I might keep that for another time. Im thinking doing the 3 day split for defrancos WS4SB.
Starting a new program: “Bodybuilding for Strength Athletes”. Left knee patella tendinopathy isn’t 100% yet, so I will be modifying the leg day. More to come later.
Tuesday, 12th November 2019.
Day One
Skateboard to the gym and usual warm-up.
dB palm in bench press, (8 x 32.5kg), (15 x 27.5kg), and (25 x 22.5kg)
seated overhead dB press: 2 sets of (15 x 12.5kg)
lying band pull-apart. 4 sets of 12 (orange band?)
standing dB hammer curls: (30 x 12.5kg), (20 x 12.5kg).
did a heap of knee rehab between the exercises including: 4 sets of Spanish squats, BW slow BSS and eccentric 1-leg squats on a decline.
notes:
Excited to finally be on a new program, although disappointed that my knee is taking longer to heal. The weights that I chose today were a good start. of the sets are meant to be done to failure, and today I was probably 1-2 reps from failure on most exercises. The idea of this program is to go in every week and smash PBs. Expecting the “pain train”!!
Superset 3 sets of: GHRs (12 x bird) and pallof press (10 each side).
notes:
Humbling session. Kroc rows kicked my ass. A lot harder than I thought. I have the grip strength of a 10 year old girl. Need to look into my technique as I am not feeling them in my back. 80kg was a little too heavy for the RDLs, but doable.
In other news: I had some cupping and needling done on my left leg yesterday to deal with the patella tendinopathy. Knee is feeling better everyday and I’m looking forward to working my legs again.
