Wisey's Training Log - Strong for Life

Last night:

Bench:

20x10
60x6
80x6
90x2

95x6
95x6
95x6

Press:

20x10
40x6

50x8
50x8
50x8

Inverted Row:

BW x 10, 8, 9

Meadows Row:

20x10
30x8
35x8
40x8

Bodyweight tricep extension:

BW x 13, 12, 10

Barbell Curl:

20x10
30x8
35x8
35x8
35x5

Good fun session.

  • Bench was great. Very solid. Still don’t like Pressing after benching. Will have to get used to that.
  • couple of new accessories to me with the inverted rows, meadows rows and the tricep extensions. Certainly different. Don’t mind the meadows rows at all…felt feel pretty tired this morning so I guess I’m doing them right.
  • it took 2 hours all this today with the mucking about with the new exercises, learning them and what not. Can probably strip an hour from that next time to be honest.

Fin.

3 Likes

SSB Squat:

22.5x10
62.5x8
62.5x8
62.5x8

Snatch Grip RDL’s:

60x10
60x8
60x8

Leg Extensions:

10x20
20x20
30x20
30x20

Leg curls:

10x20
20x20
20x20
15x20

Lateral Flexion: each hand.

10x8
10x8
10x8

Banded Woodchop things: (ab/oblique exercise)

Grey band at 1.6m from post - 8,8,8 each side.

Notes:

  • Still working through technique fixes with bossman, and noticed on my first video from front a pretty crazy difference between left and right…so was unwilling to load up before speaking with him. Think it’s been there for a long time, but it was pretty bad today. Also had my hamstring do its favourite nerve pinching the last couple days which put training back a little already lol. Was able to get it working this morning so jumped in and got some work done and some more footage for the coach so we can work through it.

  • accessories were fun though. Gave them a decent go but still leaving room for progression next week.

  • supposed to be a 5 day program, and ive only completed 3 thanks to the nerve thing. Thinking it’s sciatic nerve being pinched…but actually think the issue is still in my right hand glute med. Even sitting here on my bench now typing this, I can feel it tightening…and if i move a certain way, I can feel it reaching under and starting to point at right glute from that left hammie. Will be great to fekken sort this out and progress squats again, I tell you that for nothing. :joy:.

  • I MIGHT train again later this afternoon/early evening to try and catch up a bit. Upper/Lower split essentially, so I should be able to pull it off with an extra meal between the sessions. That will give me a rest day tomorrow, then I’ll get day 5 in on Monday…only two days later than planned LOL. But I’ll see what coach says, might be worth just restarting the block Monday to he honest and considering this week a bit of a transition block. Probably Doesn’t matter than much at this point.

Fin.

3 Likes

Did not training again yesterday. Haha. Was fooked. Today though…

Bench:

20x10
60x6
80x6
90x2

95x6
95x6
95x6

Z-Press:

20x10
30x10
35x10
30x10

Chinups:

BW x 6, 6, 5

Barbell Row:

20x10
70x10
80x10
80x10
70x10

Incline DB curls:

16x5 too heavy lol.
11x10
11x10
11x10

Tricep kickbacks: (can’t believe I just wrote that).

11x12
11x12
11x12

Notes:

  • Fun session to be honest. A few new lifts to learn, as I’ve never done those curls or kickbacks ever before. Coach called for Sots Press, but coach underestimates my limited flexibility as a tall long legged giraffe, so I swapped in Z-Press instead on his app. Never done that before either…humbling. 30kh was about a 6rpe, but 35kg was probably 9.5rpe. crazy. Hence the back down.

  • bench was ok. Triceps were still pretty dead from two days ago, it definitely felt heavier today as a result!

  • Abs were also on fire during the chinups…hence the poor effort thier, it was more how long can I put up with the ab pain vs how many reps can I actually get there. Lol.

  • Want to train tomorrow to continue trying to catch up after work smashing me last week, but probably need a rest day. Rest is programmed after day 4 (today’s workout), probably should take it…

Fin.

4 Likes
1 Like

Rest day? What?
Nah.

Paused Squat:

20x97648

60x10
70x10
70x10

Feet up close grip bench:

20x10
60x8

80x10
75x10
70x10

DB RDL: weight is each hand, in KG of course.

36x10
36x10
36x10

Bench Plank One arm rows: same weight as above.

36x10
36x10
36x10

Skipped Ab Wheel, abs were already sore when I started…complaining A lot after the plank rows. :joy:.

Notes:

  • Squats were good. A foot position adjustment from Coachman. It felt better. No knee pain this far from any of my squat sessions. I’m putting that down to the wall sits and Spanish squats I’m doing every single workout in the warmups. Knees just feel Strong again, even just walking around. Still can’t lunge or anything, but they are silly exercise anyway.

  • feet up on close grip had me using less load than I thought I could…who knew taking the legs away would be that much harder haha. Felt like about 15kg less strength.

  • everything else was ok. DB RDL’s and Bench Plank rows were another new thing to me, but not a particularly difficult learning curve. The Rows were also surprisingly difficult, but I got through the 3x10 just fine. The Extra ROM on the DB RDL’s sneaks up on you.

Not bad.

Fin.

4 Likes

Took that there rest day yesterday lol. Still went through the warmup routine for my hips and knees, then jumped on the bike for a spell. Then went for a good long walk to keep those steps up.
Feeling good this morning, will squat later.

Unrelated, but the mini human has come down with a nice little case of the snotty nose. Love having school age people in the home. I think i have it now also…she’s not been too bad, so hopefully its nothing.

When does summer start?

1 Like

Don’t mate, we have like a couple of months yet. Although we have been getting some nice winter sun down here

Yeah we a week of 20C here from today i think. Need it.

1 Like

W2 D1.

Squat:

20x10
60x6

80x6
90x6
100x6

Deadlift:

70x1
120x1
160x1

175x6@7
175x6@8
165x6@7

SSB Good Mornings:

22.5x10

42.5x10
42.5x10
42.5x10

Spanish Squats:

5kg x 20
5kg x 13

Plank:

45 secs
45secs
45secs

Notes:

  • Squats hurt a little bit. Not sure why. They were ok for set 2 and 3. Coachman has asked me change my foot position to something more straight on. It was weird. I didnt like it all, but by set 3 it was starting to feel normal…will take some time.
  • Deadlifts were ok. Stance has been modified here a little also. Straight feet. To do this, ive maintain where my toes were, and just rotated the heel back to straight. Also felt weird at first…but somehow better i think. It also necesitated a slightly wider grip, about a finger wider each side. I noticed straight away two things. 1. my hips dont shoot up at all…and 2. legs/hips seems way more level/symmetrical with this stance also. I could Feel the differences in my hips/glutes and quads also. Should be tender tomorrow. Good.
  • Good mornings…stance change here also something that more resembles the new deadlift stance, rather than my old squat stance. Felt it was easier to shoot the hips back to begin the movement.
  • Spanish squats are somethings else. Nothing, i mean nothing, pumps my quads like they do. Unweighted, they are part of my warmup routine, along with wall site. Doing them Again at the end with just a 5kg plate in my hands, made them even more pumptastic. Knees feel so damn strong right after a set of those. Pumped to death…but very strong after i step away from the bands.
  • All in all a good productive session i think. New stances/positions/techniques humble you, no doubt about it. I was thinking i was still taking it easy selecting 175kg for the first set of deads, and fully expecting to be going up in weight…but yeah nah. No PRE’s noted for the squats, confidence is still way down…but the 80kg and 100kg sets felt more or less the same. LOL. So thats progress there i guess. Happy not to find any limits just yet anyway until im both confident with Squatting itself, AND adapted to the new stance/positions.

On we march.

Fin.

6 Likes

Remember with any new foot position, everything is a PR. :wink:

1 Like

Meant to write “RPE’s”. haha. But you are right.

1 Like

W2 D3: forgot to log day 2, was quite a busy end to my week…crazy work days, mixed with my Skin Doc finding what Might be a skin cancer…took a biopsy, sent it off…and now I wait 10-12 days. Life in Australia as a descendant of Scotsmen…

Anyway.

SSB Squat:

22.5x10
62.5x3

82.5x8
82.5x8
82.5x8

Snatch Grip RDL:

20x8

70x8
80x8
80x10

Leg Extensions:

10x20
25x20
30x20
35x20

Leg curls:

20x20
20x20
20x20 ouch…

Side lateral flexion: weight in KG each side.

10x10
10x10
10x10

Wood Chop things with the band. 3x10 this time each side.

Notes:

  • Good session, I enjoyed it. Still not super hard of course, but I got it some good work. Squat confidence is improving slowly. I’ll take it.

  • Accessories were fun. The RDL weight I put up a bit, felt used to them already after the session last week. I’ll keep pushing it now. Could have probably completed 20+ reps with the 80. So I’ll jump another 10-15kg next time I suspect.

  • The Squatting felt ok, a little knee pain warming up but it felt like it was from some tightness that hadn’t resolved itself during the general and dynamic warmups. After the last warmup set it was ok. The target here today was rpe7 on that first set, but I’m still a ways away from know where to even aim for with this exercise. So I’ll just keep adding weight until I find that. Either way, I’m getting in some volume finally.

  • Leg accessories…I had a good go here. The ham curls turned into myo rep sets by the end :joy:. Should be tender tomorrow :joy:.

Fin.

5 Likes

Couldnt be arsed training yesterday. Spent the entire day with my daughter and my dad. It was Dad’s birthday, was nice to just chill and talk absolute rot with the old man. Work has been so busy this year, i’ve gotten complacent with the importance of doing that. Something to improve on going forward - he’s not getting any younger, and hes the best mate i’ve got!

Today though…

Week 2 Day 4 of the PL comeback trail.

Paused bench:

20x10
60x5
60x5
80x5

100x6@7.5
100x6@7…
100x6@8

Need to do a heavier warmup, not sure why i went away from that. Habit from using lighter weights i think. Next time, Tim, do that.

Z-Press:

20x10
32.5x10
35x10
35x10

Chinups:

108.5x8
108.5x6
108.5x5

Bent Row:

20x10
70x3

80x10
80x10
80x10

Incline DB Curls:

12x10
12x10
12x10
12x5

S/S w DB Tricap Kickbacks:

12x10
12x10
12x15 (did the extra set of 5 curls to keep the volume together lol).

Notes:

  • Another good session. Good pump by the end.
  • Bench fetl stronger today. Actually everything did compared to this session last week.
  • Loving the Z-Press. It kicks my arse…cant beleive how much harder it was when you completely remove any hellp from the waist down.

Good.

Fin.

5 Likes

Is that your bodyweight for reps? Good numbers.

1 Like

Yeah just what I weighed after two lunches and in my training gear.

Unfortunately it’s not added weight.

Week 2 Day 5 (finally, 3 days behind still…).

Paused Squat:

20x10
60x3

75x10 - 165lbs
75x10
75x10

Feet up Close grip Bench:

60x10

80x10@7.5 - 176lbs
80x9 - Thought id have it. i did not.
75x10 - RPE 10!

DB RDL: Weight in KG each hand.

38.5x10 - 85lbs
38.5x10
38.5x10

DB Plank Rows:

38.5x10
38.5x10
38.5x10

Plank:

45 secs.
45 secs.
45 secs.

Notes:

  • I dont know why, but this workout ROCKED me. I felt Shit afterwards, and towards the end. SLeep and diet is good, so dunno. A bad day maybe.
  • Squats felt ok. Though 30 reps paused is a fukken bad idea let me tell you that for absolutley nothing. I think i’d rather do the initally planned front squats for tens…maybe i will next week.
  • The benching was ok, but with 90 seconds rest, it Rapes your triceps haha. Same issue with Squats, was just barely feeling recovered before i was under the bar again and breathing through each rep LOL.
  • RDL’s were nice. A small technical adjustment there actually made them feel easier again, despite the load increase. Good.
  • The plank rows are…dificult. I left the extra 2.5kg on the DB’s and had a go…they might have been harder than the squats :stuck_out_tongue:
  • I’m wanting to back up again tomorrow, but i guess i need to see how i feel. Rest days are schjeduled both before and after day 5, and i’m doing neither, which probably isnt helpful. But i figure that seeing that this block is a bit of a recovery block from my latest back issue a month or so ago, that i can squeeze the juice there a little bit with the lighter/lower RPE’s. I’ll run through my general and dynamic warmups and play it by ear, but im keen.
  • Starting to Feel stronger again, so its all doing me good.

The comeback rages on.

Fin.

3 Likes

Week 3 Day1:

No injuries yet. LOL.

Squat:

20xidontknow
60x3
60x3
80x3

90x6
90x6
100x6

Deadlift:

70x5
120x3
160x1

180x6
180x6
170x6

SSB Good Mornings:

22.5x10

42.5x10
42.5x10
42.5x10

Spanish Squats: holding a 5kg plate out in front.

5x21
5x16

Glute raises on the roman chair:

BW x 11
BW x 11
BW x 11

Notes:

  • Wrecked after that. It took quite a while and a bit of mucking around to get the squats right. But i think i did in the end…many sets of 4-5 with the empty bar until i was Mostly happy with how they looked. But they didnt look “right” until the last warmup set. Typical for me. A little more work completed again this week so thats a plus, but I definately made a good jump in technical improvement also with some better cues.
  • everything else was ok. Deadlifts were good, a bit heavy maybe…but good.
  • hungry now.

Fin.

3 Likes

https://www.instagram.com/p/C-sByKEJERy/?igsh=NGE1MzNpc3U5M3A1

2 Likes

Week 3 Day 2:

Bench:

20x8
20x6
60x6
80x6
95x3

100x6
100x6
100x6

Press:

20x8
40x8
50x4

57.5x8
57.5x8
52.5x6
50x4

Inverted Rows:

BW x 12, 10, 8

Meadows Rows:

20x10

40x10
45x10
45x10

Bodyweight Triceps Extensions:

15, 15, 12

Barbell Curls:

20x8

31x9
31x9
31x9

Notes:

  • Bench grip has changed, ring finger now on the rings instead of pinky finger. about 1.5-2cm change. WAY different, lol. Felt like i’d moved my hands out a full foot! Way more pec involvement. With the new bench setup, and this finger position, i really feel it in my chest, Something ive tried to accomplish in the past, but havnt managed to do anything except cause pain in my shoulders. Good things coming i think once i adapt to this.
  • Press was Hard. Ive never liked doing it after benching being such a tricep dominant bencher. I’m getting used to it, but not quickly…
  • Accessories were great. Getting better and better at them, and a result, pushing more reps out with them. The curl weight was brought down a little last week with a change in technique there also. Now standing against the rack to enforce even more strictness. I’m not one to cheat on curls, but even still its making a big difference to the pump!
  • Speaking of the pump, pecs, tris and biceps all very pumped afterwards. Is there a trick to making them stay that size while relaxed :stuck_out_tongue:

Not bad. Videos later.

Fin.

3 Likes

Yer…Roids

2 Likes