dB palm in bench press, (8 x 35kg), (15 x 30kg), and (25 x 25kg)
seated overhead dB press: 2 sets of (15 x 15kg)
lying band pull-apart. 4 sets of 12 (orange band)
standing dB hammer curls: 3 x (20 x 15kg)
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. And some straight arm pull-downs just for fun.
notes:
Still slowly working through my knee rehab. Still getting better, but not good enough to squat weight. Hopefully next week I can work in some box squats and maybe some lunges.
dB bench last set I had to rest before finishing off the last 5 reps. Should be able to increase weight to 17.5kg next week on the overhead press for at least the first set. Standing hammer curls was a challenge and last set today I needed a 10 second break at halfway.
A few end of year Christmas parties are popping up here and there, interrupting my normal routines. This time of the year can be hard to keep on top fo diet and training, and it doesn’t help that my training is in limbo as I rehab my knee. Good time to remember the 80/20 rule, and that feeling fit, healthy and strong will always feel better than any hangover.
•Skateboard to the gym and usual warm-up.
•Spanish squats: 3 sets for 40 seconds
•Kroc rows: 2 sets of (37.5kg x 20)
•RDLs: 1 x (6 x 80kg), 1 x (10 x 60kg).
•Superset 3 sets of: GHRs (12 x bird) and pallof press (10 each side).
notes:
Sleep hasn’t been the best, busy week at work, and a very mild head-cold means that training this week has been subpar. Grip strength limited my kroc rows, and I think next week I should start with my weaker and less coordinated left arm first. I should be able to increase this weight back to 40kg.
Knee is slowly getting better. I’m thinking of doing some cycling once or twice a week, and hopefully doing legs at the gym again in the next 1-2 weeks. Will need to go slowly and see how the knee responds.
The last 2 months has been super busy with work and life, hence my lack of updating here. I have been following my current program when I could and have given my patella a decent rest.
Now things are back to normal and I’m ready to start lifting some heavy weight. I’m in the process of choosing a new program and I am leaning towards defrancos WS4SB which I have done before and enjoyed. Also gives me time to chase my BJJ goals. I will be updating my plans on here in the next few days! Stay tuned!
Standing T-bar rows: 4 sets of 15 x 40 kg (superseded with 10 seconds of straight arm ring holds)
Rear delt raises: 3 sets of 15 x 5 kg. (supersetted with 30 seconds of dead hanging).
notes:
Annnnd were back!!
First session of my new program: WS4SB. Bench was doable but tough, and felt a little niggle in my left shoulder (bursitis/tendinopathy??). I can’t believe I am saying this but I might have to drop the barbell bench press out of my routine. I will see how it feels over the next 2-3 weeks, but need to remember to ramp up slowly as I haven’t BB benched for awhile. Nice pump with the T-bar.
Good to be back bird watchers! Later on I will post my latest goals, thoughts and discuss where I want to take my training this year.
@whang: Yes. I think it has recovered. But like all tendonitis injuries, it is important to slowly ramp up the training load. This was one of the reasons I chose WS4SB, as I will only be doing 1 session of squatting a week.
Gotcha. Did you try looking for what was causing it? The fix for me was as simple as flaring the toes out more compared to squatting with toes close to parallel to each other. Been squatting pain free since then.
@whang: that’s interesting. Not sure what caused it, but I’m guessing it may be related to my poor left ankle dorsoflexion. I played soccer for years and have had a number of ankle sprains and ankle surgery, so it’s always a battle keeping that joint mobile. It’s usually pretty good, but I think squatting twice a week with some pylometrics for 4 months straight was too much for that leg.
I see. I tried some BW squats at home with different stance width and different toe angles and paid good attention to which ones would give me the slightest hint of pain. I avoided those in the gym. It’s worth a shot.
Usual warm up, including 3 sets of 5 twitching start jumps and 3 medicine ball slams.
Trap bar deadlift: 5 sets of 5 x 90 kg.
BSS : 3 sets of 10 reps (no weights). (Supersetted with inversions on the rings).
GHRs: 3 sets of 15 reps (no weights). (Supersetted with 10 x pallof presses).
notes:
Super light weights, but as it was my first lower body lifting session for some time it was challenging enough. Don’t want to to go too hard too fast and re-injure myself. Next week I should be able to progress on all exercises.
I read an interesting article today on T-nation re: the benefits of a landmine chest press over the bench press when it comes to developing “functional” pushing strength. I know “functional” can be a dirty work here sometimes, but it makes sense.
•usual warm-up, including explosive push-ups to activate.
•Bench press: ramped up to 5 sets of 5 x 90 kg. (band pull-a-parts in between sets)
•Standing T-bar rows: 3 sets of 15 x 40 kg (superseded with 10 seconds of straight arm ring holds)
•Rear delt raises: 3 sets of 15 x 5 kg. (supersetted with 30 seconds of hanging from the bar).
notes:
Good session. I thought I might of struggled as on the weekend I fell into the trap of too much time sitting while gaming. Shoulder feeling good. Might go to a boxing session alter tonight.
Usual warm up, including 3 sets of 5 twitching start jumps and 3 medicine ball slams.
Trap bar deadlift: 6 sets of 3 x 130 kg.
BSS : 3 sets of 10 reps, holding a 15 kg dB. (Supersetted with inversions on the rings).
GHRs: 3 sets of 10 reps, holding a 5 kg weight. (Supersetted with 10 x pallof presses).
finished off with some mobility drills: 90/90 drill and reverse deep lunging.
notes:
Good session. Feeling stronger. Next week I should be able to increase all weights.
Mobility drills at the end was gold. I did the 90/90 drill holding a dowel overhead. The reverse deep lunge mimicked the movement required for an ankle pick takedown that we have been drilling at BJJ. I would like to keep practicing this move , as I like the takedown and plus the stretch/movement felt good.
•usual warm-up, including explosive push-ups to activate.
•Bench press: ramped up to 6 sets of 3 x 95 kg. (band pull-a-parts in between sets)
•Standing T-bar rows: 3 sets of 10 x 45 kg (superseded with 10 seconds of straight arm ring holds)
•Rear delt raises: 3 sets of 15 x 5 kg. (supersetted with 30 seconds of hanging from the bar).
notes:
Feeling strong. Shoulders feeling good. Onwards and upwards!
incline dB press: “350 method” with 27.5 kg dBs (15, 12 & 10 (total: 37)). (90 secs rest) (25jg dB’s weren’t avaiiable)
pull-ups: 4 sets: 8, 8, 8 and 8.
seated dB overhead press: 4 sets with 17.5kg (15, 15, 12 and 10)
BB curls: 3 sets of 10 x 35kg.
notes:
And this was the last session of my first “3 week” cycle. Im going to change the exercises up every 3 weeks, and include a deload between some of the “3 week cycles” when required.
Im keeping a close eye on my numbers and monitoring the progression of weight.
•usual warm-up, including explosive push-ups to activate.
•Floor press with thick bar: ramped up to 4 sets of 8 x 80 kg.
•dB rows: 3 sets of 15 x 27.5 kg.
•Shoulder shocker: 3 sets with a 10kg plate and 5 kg dBs (10,7, 7).
•Landmine one arm press: 3 sets of 10 x 15 kg. (supersetted with "fight stance front leg reverse deep lunge (7 each leg)).
•Finished off with 30 seconds dead hanging on the bar and a quick dip on the ocean on the way home.
notes:
Good session. Experimented with the landmine one arm press, and I like it. Did not do any “straight arm holds”, so I think I will include that somewhere in my other 2 sessions. Next week I should be able to progress on all exercises.