Out to lunch

[DocJekyll]

See, as long as I squat more often I don't get incapacitating DOMS like that. Sore yes, but not limiting.

2013.04.08 Monday

Dunno what happened today. Muscles felt fine, just no leg strength. Last Monday I could have stuffed another 10Kg on the bar and probably got away with it. Today, no such luck. Back feels good though. Minor twinges but nothing I feel I need to pay much attention to. We'll see what heavier loads do on Wednesday's Deadlift session.

Squat:
5 x 60Kg
5 x 75Kg
5 x 90Kg
5 x 105Kg
3 x 120Kg
2 x 120Kg

Bench:
5 x 52.5Kg
5 x 65Kg
5 x 77.5Kg
5 x 90Kg
4 x 102.5Kg <- spotter just had to touch the left side on the 5th. Not counted it.

Row:
5 x 60Kg
5 x 60Kg
5 x 72.5Kg
5 x 82.5Kg
5 x 95Kg

Chins:
10,8,6,6,6

Nice session here LB. Keep it up!

[lunchbreak]

2013.04.09 Tuesday

1hour fixed seat rowing on the river. Relaxed pace with a few killer sprints at the end. Back to using the pub meal afterwards as my refeed night as I'm losing weight.

2013.04.10 Wednesday

Interesting. Military press gave some pain stretching the muscle. Deads gave a different kind of pain but nothing bad. Deads failed on hamstring strength. Didn't progress the press weight as it was the first go in weeks.

Squat:
5 x 60Kg
5 x 75Kg
5 x 90Kg
5 x 90Kg

Military press (strict standing):
5 x 37.5Kg
5 x 45Kg
5 x 52.5Kg
5 x 60Kg

Push press:
3 x 70Kg
3 x 70Kg
3 x 70Kg

Deadlift:
5 x 110Kg
5 x 132.5Kg
5 x 155Kg
3 x 177.5Kg

Hanging leg raises:
8,8,8

[lunchbreak]

2013.04.12 Friday

Would have done some pressing accessory today but wanted to give the overhead stretching pain a miss.

Squat:
5 x 60Kg
5 x 72.5Kg
5 x 87.5Kg
5 x 102.5Kg
3 x 122.5Kg
8 x 87.5Kg

Bench:
5 x 52.5Kg
5 x 65Kg
5 x 77.5Kg
5 x 90Kg
3 x 105Kg
8 x 77.5Kg

Pendlay row:
5 x 60Kg
5 x 60Kg
5 x 72.5Kg
5 x 82.5Kg
3 x 97.5Kg
8 x 72.5Kg

Chins:
10,7,6,6

Dips:
15 x BW

Poundstone curls:
25

[fittofattofit]

Strong lifting Doug ... it sounds like the pain has pretty much settled if you can pull 177.5 x 3
I'm really jealous of that deadlifting and the 105kg Bench. Pendlays at 97.5kg are really strong as well
Great workouts!

[lunchbreak]

Ta. A little aching in the muscle over the weekend, a little warning signal on the rows today but not bad.

2013.04.15 Monday

Squat
5 x 62.5kg
5 x 77.5kg
5 x 92.5kg
5 x 107.5kg
5 x 122.5kg

Bench:
5 x 52.5kg
5 x 65kg
5 x 80kg
5 x 92.5kg
4 x 105kg <- spotter had to touch on the sticking point on the 5th so didn't count it. Will repeat the week.

Row:
5 x 60kg
5 x 60kg
5 x 72.5kg
5 x 85kg
5 x 97.5kg <- 4&5 took a hell of an effort.

Chins:
10,10,10 <- took longer rest between than usual.

Hypers:
4 x 10 x BW+20kg

[fittofattofit]

An extra 2 reps on the 122.5 squats, and extra rep on the bench and an extra 2 reps on the rows = very successful session!

[DocJekyll]

I second that. Looking pretty strong man.
You stated your losing weight - that the goal right now?

[lunchbreak]

Left Teres major is bugging me today, weird.

Yeah, slowish diet to make room for future growth and have abs for summer. Aiming to lose another 10-12 lb at about 1lb a week as long as I don't lose any strength. Hoping I may even be able to crawl along making some gains for a while. While it is tempting to go for 174.9lb then pull a max DL for the OV35 comp I have a feeling that I will be restless for growth before that.

Unfortunately this weeks budget was well and truly blown by all the drinking at the weekend. A friend had his 38th birthday and doesn't like to make a fuss which my sister tends to take as a challenge. For the past 20 years he's been wearing lumberjack shirts and jeans so she secretly organised it so around 30 of us turned up at the pub dressed the same way. Freaked him out good and proper. I got totally plastered for once. How I was even able to walk at the end I don't know. Spent the following day eating as much greasy food as I could get my hands on.

[DocJekyll]

Left Teres major is bugging me today, weird.

Yeah, slowish diet to make room for future growth and have abs for summer. Aiming to lose another 10-12 lb at about 1lb a week as long as I don't lose any strength. Hoping I may even be able to crawl along making some gains for a while. While it is tempting to go for 174.9lb then pull a max DL for the OV35 comp I have a feeling that I will be restless for growth before that.

Unfortunately this weeks budget was well and truly blown by all the drinking at the weekend. A friend had his 38th birthday and doesn't like to make a fuss which my sister tends to take as a challenge. For the past 20 years he's been wearing lumberjack shirts and jeans so she secretly organised it so around 30 of us turned up at the pub dressed the same way. Freaked him out good and proper. I got totally plastered for once. How I was even able to walk at the end I don't know. Spent the following day eating as much greasy food as I could get my hands on.

sounds like my kind of night

[Jtbny]

Left Teres major is bugging me today, weird.

Yeah, slowish diet to make room for future growth and have abs for summer. Aiming to lose another 10-12 lb at about 1lb a week as long as I don't lose any strength. Hoping I may even be able to crawl along making some gains for a while. While it is tempting to go for 174.9lb then pull a max DL for the OV35 comp I have a feeling that I will be restless for growth before that.

Unfortunately this weeks budget was well and truly blown by all the drinking at the weekend. A friend had his 38th birthday and doesn't like to make a fuss which my sister tends to take as a challenge. For the past 20 years he's been wearing lumberjack shirts and jeans so she secretly organised it so around 30 of us turned up at the pub dressed the same way. Freaked him out good and proper. I got totally plastered for once. How I was even able to walk at the end I don't know. Spent the following day eating as much greasy food as I could get my hands on.

Well worth the diet break!

[cmg1976]

Well worth the diet break!

Agreed. Think of it as a little metabolism reset When I overindulge I always want greasy chinese food the next day. I swear it binds up all the bad stuff!

[jonnyboy44]

Left Teres major is bugging me today, weird.

Yeah, slowish diet to make room for future growth and have abs for summer. Aiming to lose another 10-12 lb at about 1lb a week as long as I don't lose any strength. Hoping I may even be able to crawl along making some gains for a while. While it is tempting to go for 174.9lb then pull a max DL for the OV35 comp I have a feeling that I will be restless for growth before that

Thats if we ever get a summer, Glad you hade a good weekend, now you can get stuck into the cut.

[lunchbreak]

Thats if we ever get a summer

Hah, tell me about it. At least I saw the sun pop out for a bit today.

2013.04.17 Wednesday

Was feeling under the weather Tuesday and this morning, must have eaten something off. Perked up this afternoon. Overhead pressing still giving me some pain, worked through it. When it came to deads I told myself not to be a pussy, fcuk the bar. It worked, saw stars at the end.

Squat:
5 x 62.5Kg
5 x 72.5Kg
5 x 92.5Kg
5 x 92.5Kg

Military press (strict standing):
5 x 40Kg
5 x 47.5Kg
5 x 55Kg
5 x 62.5Kg

Push press:
3 x 75Kg
2 x 75Kg
2 x 75Kg

Deadlift:
5 x 112.5Kg
5 x 135Kg
5 x 157.5Kg <- double overhand, no straps or belt
5 x 180Kg <- belt & straps, no touch and go, no hitching.

Rest on the last set was 2,2,4,4 secs.

Hanging leg raises:
8, 6, 6.

[fittofattofit]

Deadlift:
5 x 112.5Kg
5 x 135Kg
5 x 157.5Kg <- double overhand, no straps or belt

^^^^ strong grip .... now way could I even hold that bar without a mixed grip. Are you using a hook grip?

5 x 180Kg <- belt & straps, no touch and go, no hitching.

Rest on the last set was 2,2,4,4 secs.

Awesome work Doug!

[lunchbreak]

^^^^ strong grip .... now way could I even hold that bar without a mixed grip. Are you using a hook grip?
Awesome work Doug!

No, just regular. I suspect I could pull 180Kg for a single double overhand now, last I tested was 170Kg a few months ago. Left hand grip gets tired before the right when going for reps though and while I can hold anything I can lift with mixed grip I don't really see the point in training other than to get familiar with it.

[lunchbreak]

2013.04.19 Friday

Had to get out of the gym fast to meet my sister. Will pop in for some accessory work tomorrow morning.

Squat:
5 x 62.5Kg
5 x 77.5Kg
5 x 92.5Kg
5 x 107.5Kg
3 x 125Kg <- felt good
8 x 92.5Kg

Bench:
5 x 52.5Kg
5 x 65Kg
5 x 80Kg
5 x 92.5Kg
3 x 107.5Kg <- slow but no spotter's hands anywhere near the bar
8 x 80Kg

Row:
5 x 60Kg
5 x 60Kg
5 x 72.5Kg
5 x 85Kg
3 x 100Kg <- not perfectly happy with form, will repeat the week
8 x 72.5Kg

[jonnyboy44]

really great Squats, good work

[fittofattofit]

No, just regular. I suspect I could pull 180Kg for a single double overhand now, last I tested was 170Kg a few months ago. Left hand grip gets tired before the right when going for reps though and while I can hold anything I can lift with mixed grip I don't really see the point in training other than to get familiar with it.

That's impressive grip strength ... I honestly couldn't get a 3pps pull without going mixed

Great lifting session Doug. Impressive benching @ 107.5kg x 3
Squats 125kg x 3 and rows 100kg x 3 are looking strong as well. All the big lifts are going up

[lunchbreak]

That's impressive grip strength ... I honestly couldn't get a 3pps pull without going mixed

Hmm, part of that might just be hand size? I don't think my paws are particularly large for my height but heel of palm to fingertip is 20cm (8") which means even with a regular thumb outside grip I can overlap my fingers with my thumb on most bars. The crappy bars I'm using to Deadlift with are 32mm diameter.

[fittofattofit]

I've got a small hand at closer to 7" so I don't get much wrap around on a bar. Hook grip is impossible for me
Mixed is ok on deads but if I go DOH it's straps after about 120kg

[lunchbreak]

Never did get in the gym at the weekend. Sun was out for once and plenty of other stuff to get done. Popped over to watch the official U90 England's Strongest man Southern qualifier at strength-tec on Sunday. John was supposed to have been competing but he bust his back for the 4th time squatting 192.5Kg so had to pull out.

2013.04.22 Monday

Feeling weak and under the weather, another bloody cold. Bench was rubbish, got cramp in my left hamstring of all places on the 5th rep, let out a strangled squawk and spotter had to step in.

Squat:
5 x 62.5Kg
5 x 77.5Kg
5 x 95Kg
5 x 110Kg
5 x 125Kg

Bench:
5 x 52.5Kg
5 x 65Kg
5 x 80Kg
5 x 92.5Kg
4 x 105Kg

Row:
5 x 60Kg
5 x 60Kg
5 x 72.5Kg
5 x 85Kg
5 x 97.5Kg

Dips:
15, 15 x BW

Chins:
10, 8, 8, 6

Face pulls:
12, 12

[jonnyboy44]

great work for not being 100%

[fittofattofit]

125 x 5 on the squats and 105 x 4 on the bench and 97.5 x 5 rows all look pretty good to me, with or without a cold

You're just getting greedy .... a month ago you would have been very happy good work Doug

[DocJekyll]

Feel better soon. Have to agree with the rest, still strong work in here even with being under the weather. Nice to see you gutting it out.

Have to say, I have never measured my grip.

Keep punching!

[lunchbreak]

2013.04.23 Tuesday

90 mins rowing in glorious sunshine.

2013.04.24 Wednesday

OK, this is what happens when you are eating in a deficit, spend half the night awake coughing and do way too much rowing the previous evening. Should have stayed away.

Squat:
5 x 65Kg
5 x 80Kg
5 x 95Kg <- these should have been rapid fire but no, surprisingly slow.
5 x 95Kg

Military press (strict standing):
5 x 40Kg
5 x 50Kg
5 x 57.5Kg
0 x 65Kg <- nothing, nil, nada

Push press:
5 x 65Kg
3 x 75Kg
2 x 75Kg

Deadlift:
5 x 115Kg
5 x 137.5Kg
5 x 160Kg
0 x 182.5Kg <- lol, wtf.

[fittofattofit]

2013.04.23 Tuesday

90 mins rowing in glorious sunshine.

So you've finally got some good weather. I love rowing = great cardio and HIIT type wholebody workout.... whereabouts do you row?

2013.04.24 Wednesday

OK, this is what happens when you are eating in a deficit, spend half the night awake coughing and do way too much rowing the previous evening. Should have stayed away.

......

Deadlift:
5 x 115Kg
5 x 137.5Kg
5 x 160Kg
0 x 182.5Kg <- lol, wtf.

^^^^^ I couldn't even get one rep of 160 today. Sh!t happens. 90 mins of rowing yesterday would have left your legs, lower back and lats worn out so you'll be getting multi-reps out of that 180+ next time

[lunchbreak]

I couldn't even get one rep of 160 today. Sh!t happens. 90 mins of rowing yesterday would have left your legs, lower back and lats worn out so you'll be getting multi-reps out of that 180+ next time

Hah, yeah I was just reading that! I know you can do it if you put your mind to it, me, well a good meal and an extra 4 hours sleep would have fixed it I'm sure. It makes sense though, the last Tuesday row a couple of weeks ago led to me only getting 3x177.5Kg deads.

This was fixed seat rowing so not a lot of leg involvement, all of the upper body gets a hammering and after 90 minutes of feathering oars my forearms blow up like Popeye. We row up and down the river Hamble. It is tidal, there's a pub, "The Horse and Jockey", at the upper navigable reaches that we can only get to on days of particularly high tides and the lower estuary is packed with yachts. The club is cunningly situated at the "Jolly Sailor" pub in Bursledon which was my local for many years. The first race of the season, the Hamble river raid, run by the sea scouts is only a few weeks away. Its a 45-60 minute slog up and down the river as fast as you can go. I last won it 2 years ago, the crazy daisy ladies team are tough to beat now, they train all year as a unit. Last year they had an early start and the advantage of clear water at the turn where we got snarled up overtaking boats. If I was racing with JD we'd probably win regardless of who we had sat in the middle but he's rowing the galley this year. I'm also less CV fit this year! Oh well.

[fittofattofit]

Hah, yeah I was just reading that! I know you can do it if you put your mind to it, me, well a good meal and an extra 4 hours sleep would have fixed it I'm sure. It makes sense though, the last Tuesday row a couple of weeks ago led to me only getting 3x177.5Kg deads.

This was fixed seat rowing so not a lot of leg involvement, all of the upper body gets a hammering and after 90 minutes of feathering oars my forearms blow up like Popeye. We row up and down the river Hamble. It is tidal, there's a pub, "The Horse and Jockey", at the upper navigable reaches that we can only get to on days of particularly high tides and the lower estuary is packed with yachts. The club is cunningly situated at the "Jolly Sailor" pub in Bursledon which was my local for many years. The first race of the season, the Hamble river raid, run by the sea scouts is only a few weeks away. Its a 45-60 minute slog up and down the river as fast as you can go. I last won it 2 years ago, the crazy daisy ladies team are tough to beat now, they train all year as a unit. Last year they had an early start and the advantage of clear water at the turn where we got snarled up overtaking boats. If I was racing with JD we'd probably win regardless of who we had sat in the middle but he's rowing the galley this year. I'm also less CV fit this year! Oh well.

Ha .. that's great! That's one of the things I loved about living in England and Ireland ... these quaint pubs in out of the way places. The boat race sounds like great fun

[DocJekyll]

Diggin the avi.

[lunchbreak]

Diggin the avi.

Ta, I need to take a new one.

2013.04.26 Friday

Recovered from the cold but still not sleeping properly due to this damn cough that seems to have stuck with me.

Squat:
5 x 62.5Kg
5 x 77.5Kg
5 x 95Kg
5 x 110Kg
3 x 127.5Kg
8 x 95Kg

Bench:
5 x 52.5Kg
5 x 65Kg
5 x 80Kg
5 x 92.5Kg
3 x 107.5Kg <- fingertip on left side on the 3rd.
8 x 80Kg

Row:
5 x 60Kg
5 x 60Kg
5 x 72.5Kg
5 x 85Kg
3 x 100Kg
8 x 72.5Kg

Chins:
10, 8, 6, 6.
(Changing grip each set)

Lots of light clean&jerk technique practice only going up to 60Kg followed by 6x60Kg strict press.
I got a last minute place at a local Olympic lifting seminar and coaching day for Sunday. Should be fun.