A Weak Squatter's Road To Redemption

[GinjaNinja85]

TOUGH MUDDER PREP WEEK 4/11

EASY/RECOVERY JOG

TIME
40:00

DISTANCE
3.85 miles

PACE
10.24 min/ml

COMMENTS
I really slowed this down for the first 20 minutes but I started to get shin splints, so I picked up the pace for the second half and they went. Looks like these easy runs are gonna have to be faster than I thought.

Went to Hove Park...


Had this new SubSoul compilation on. Pretty sick album actually, and when this came on, the pace definitely kicked up a notch. Love this aggressive deep house sound. Drops about a min and a half in


And then had this for dinner. Haddock and asparagus in parsley sauce...

[HunterMC6]

I freakin love asparagus. That looks delicious man.

[GinjaNinja85]

LP #11

color code:
blue = pr and completed all reps
red = fail

SQUAT
5 x 40kg
3 x 60
2 x 80
5 x 92.5
5 x 92.5
5 x 92.5

OVERHEAD PRESS
5 x 40kg
2 x 50
5 x 57.5
5 x 57.5
5 x 57.5

DEADLIFT
3 x 80kg
1 x 100
2 x 115 - Got mis loaded one side
5 x 120

CHIN UPS
1 x b/w
1 x b/w
5 x b/w
5 x b/w
5 x b/w

DECLINE SIT UPS
9 x 10kg
9 x 10
9 x 10

COMMENTS
Squats were actually really tough. I may have to micro load these. Or belt up. I'm not sure. Any suggestions? Everything else was a breeze. Except for sit ups, which nearly killed me again.

I'm gonna take my weight belt next time and strap on a 2.5kg plate for the chins. I've never done them weighted and I'm not gonna shoot for my b/w PR at the expense of doing weighted chins. Can't wait to start these!

Chris deadlifted. Properly. For 1-2 reps. After I shouted straight arms and chest up at him. Repeatedly It's amazing how quick you can correct form abnormalities in a noob. Even his posture is improving. It feels good to fast track someone's progress so much, really feels good. Shame PTs get paid so badly or I'd consider it.

TIME
1:30

[GinjaNinja85]

I freakin love asparagus. That looks delicious man.

Makes your pee proper stink though lol

[GinjaNinja85]

Tonight's nosh...

Honey and mustard chicken salad. I put lettuce, avocado, cucumber, tomato, red onion and a bit of radish in there. Damn good

[dk240t]

Don't micro load squats just because they were hard. You haven't stopped progressing, just keep going. Don't over think it.

[GinjaNinja85]

Don't micro load squats just because they were hard. You haven't stopped progressing, just keep going. Don't over think it.

Fair point. I don't wanna miss a rep though. I know my body well enough to know that I can't continue at this rate without missing reps. Not when I'm eating chicken salad.

[LiftingObjects]

LP #11

color code:
blue = pr and completed all reps
red = fail

SQUAT
5 x 40kg
3 x 60
2 x 80
5 x 92.5
5 x 92.5
5 x 92.5

OVERHEAD PRESS
5 x 40kg
2 x 50
5 x 57.5
5 x 57.5
5 x 57.5

DEADLIFT
3 x 80kg
1 x 100
2 x 115 - Got mis loaded one side
5 x 120

CHIN UPS
1 x b/w
1 x b/w
5 x b/w
5 x b/w
5 x b/w

DECLINE SIT UPS
9 x 10kg
9 x 10
9 x 10

COMMENTS
Squats were actually really tough. I may have to micro load these. Or belt up. I'm not sure. Any suggestions? Everything else was a breeze. Except for sit ups, which nearly killed me again.

I'm gonna take my weight belt next time and strap on a 2.5kg plate for the chins. I've never done them weighted and I'm not gonna shoot for my b/w PR at the expense of doing weighted chins. Can't wait to start these!

Chris deadlifted. Properly. For 1-2 reps. After I shouted straight arms and chest up at him. Repeatedly It's amazing how quick you can correct form abnormalities in a noob. Even his posture is improving. It feels good to fast track someone's progress so much, really feels good. Shame PTs get paid so badly or I'd consider it.

TIME
1:30

Good looking session there!

You can definitely keep going with squats man, just gotta get used to dat heavy feel again. I don't see any prob with using your belt though if you want?

Also jelly of your OHP feeling like a breeze! good work!!

[GinjaNinja85]

From yesterday...

TOUGH MUDDER PREP WEEK 5/11

HIIT SPRINTS - flat

5:00 jog
0:10 sprint
0:35-1:00 jog/walk
x 7
5:00 jog

TIME
19:00

COMMENTS
This was horrible. Some lads I know from Hampshire came to Brighton for a stag do the night before and I got absolutely stupid drunk with them. So much for trying not to booze too much. I had to cut the sprints short and rest longer than I would have liked due to my quads going really tight. Hope I haven't done any damage.

[GinjaNinja85]

Good looking session there!

You can definitely keep going with squats man, just gotta get used to dat heavy feel again. I don't see any prob with using your belt though if you want?

Also jelly of your OHP feeling like a breeze! good work!!

Yes mate, I really like the way training's set up at the moment!

I'm gonna film my squats tonight. I'm gonna follow your advice guys and just carry on but it'd be good to get a little form check.

[GinjaNinja85]

Weighed myself this morning - 80.4kg.

Up 0.5kg. Need to stop boozing. I ate a doner kebab Saturday night too

I wanna be 77kg by early-mid August. I'm feeling pretty lean tbf but I want a bit more off. Gotta get my sh!t together!

[mikeallen52]

You are a natural presser man.. your pressing compared to your other lifts is nuts!

[Andalite]

Nice work on the LP #11 workout...so many cool exercises

[Andalite]

Bro, I'm a little lost. I'm glad you have that TOC thing in your sig but with 10 posts / page setting I'm lost as to figure out what LP is... what is the program you are on and what is the post number if you remember (I can find it easy then)? Thanks

[fittofattofit]

When is your 'tough mudder'? My friend I share an office with had his 20yo son do one up near Leeds about two months ago ... he was wiped after but it sounded like fun. Lifting, longer jogs and HIIT looks like a good way to train for it.
Good job on the lifting. With the squats I wouldn't microload and I'd ditch the belt for the moment

[Sen8or]

HIIT after a night n the turps? Not surprised it was a tough one. Onya for battling through it

[GinjaNinja85]

You are a natural presser man.. your pressing compared to your other lifts is nuts!

I know, it's quite ridiculous isn't it Feels good to be half decent at something though!

Nice work on the LP #11 workout...so many cool exercises

I almost don't wanna outgrow it! Ahhh, who am I kidding, I can't wait to outgrow it.

Bro, I'm a little lost. I'm glad you have that TOC thing in your sig but with 10 posts / page setting I'm lost as to figure out what LP is... what is the program you are on and what is the post number if you remember (I can find it easy then)? Thanks

I noticed that the other day when I changed to 50ppp. It was only correct on 30ppp. Just changed it now though mate. LP is basically my form of linear progression. Just workout to workout SS style stuff with some tweaks I like in there.

When is your 'tough mudder'? My friend I share an office with had his 20yo son do one up near Leeds about two months ago ... he was wiped after but it sounded like fun. Lifting, longer jogs and HIIT looks like a good way to train for it.
Good job on the lifting. With the squats I wouldn't microload and I'd ditch the belt for the moment

It's Aug 24 in Edinburgh. You make it sound like he made his son do it lol. It's funny you know. One person will tell you it's brutal then another will say you only run for 1.5-2 miles at a time so it's easy. Guess I just gotta get prepared enough, and much as I'd like to just train HIIT every time (cz I always lift well the following day), I know I need to get the mileage in, even though it interferes with squats.

I didn't microload squats But I did wear my belt tonight They were quite easy. Unsure whether to carry on belting up now

HIIT after a night n the turps? Not surprised it was a tough one. Onya for battling through it

Brutal. Just brutal

[GinjaNinja85]

LP #12

color code:
blue = pr and completed all reps
red = fail

SQUAT
5 x 40kg
4 x 60
2 x 80
5 x 95
5 x 95
5 x 95

BENCH PRESS
5 x 50kg
3 x 60
5 x 72.5
5 x 72.5
5 x 72.5

PENDLAY ROW
5 x 60kg
5 x 72.5
5 x 72.5
4 x 72.5

BODYBUILDING BONANZA
Lying Dumbell Tri. Ext.
Skullcrushers with slow JM presses in the middle to exhaust final few Skullcrushers
Plate Curls with a 10kg plate squeezed between palms
Press Ups with alternating cable flies
Ridiculousness

COMMENTS
Yeah so I belted up for squats and got through the reps without trouble. I haven't lost that much strength from the time off it seems. Forgot to film these as there were a few of us training together.

I suck at benching. As soon as I approach body weight I struggle. Losing weight has murdered my bench. Which was already unimpressive

Rows just felt heavy. I'll repeat this weight on Friday. My mate Dan came down. He loves his crazy bodybuilding stuff. Juices up and goes crazy I joined him after rows for the hell of it. Not on the juice, just the weights of course.

TIME
1:50

[Woody-5]

Nice session- squats, bench & pendlays is a solid combo
Squats come back quick with some frequency

[Sinaku5]

Great that squats are making a comeback. Keep up the great work.

[GinjaNinja85]

Nice session- squats, bench & pendlays is a solid combo
Squats come back quick with some frequency

I do love the combos that full body throws up

Great that squats are making a comeback. Keep up the great work.

Will do man, 2pps next Monday!

[fittofattofit]

My friend's som was on an exchange visit ... the best and worst thing about tough mudda is that you do it as a team so that it can be a tougher job than you're expecting because you have to help other through .. or be helped yourself of course.
The bummer for me is that they're doing one in my state in Australia and my friend wants us to be part of a team .... he's a marathoner and has better joints than I've got

COMMENTS
Yeah so I belted up for squats and got through the reps without trouble. I haven't lost that much strength from the time off it seems. Forgot to film these as there were a few of us training together.

I suck at benching. As soon as I approach body weight I struggle. Losing weight has murdered my bench. Which was already unimpressive

Rows just felt heavy. I'll repeat this weight on Friday. My mate Dan came down. He loves his crazy bodybuilding stuff. Juices up and goes crazy I joined him after rows for the hell of it. Not on the juice, just the weights of course.

Good work with the squats (even though I think that a belt gets you into bad habits ). 100kg should be easy for you next time. My benching is weak so pressing 72.5kg looks good to me and Pendlays done well are always hard work

[GinjaNinja85]

My friend's som was on an exchange visit ... the best and worst thing about tough mudda is that you do it as a team so that it can be a tougher job than you're expecting because you have to help other through .. or be helped yourself of course.
The bummer for me is that they're doing one in my state in Australia and my friend wants us to be part of a team .... he's a marathoner and has better joints than I've got

Well over here it would be easier on your joints than a marathon or half marathon as it's on grass but I don't know what your terrain is like. My teammate is a pretty hardcore fitness girl. I'll be struggling to keep up She's already showing me up in training. The team is optional though. I'm pretty sure you can go as an individual.

Good work with the squats (even though I think that a belt gets you into bad habits ). 100kg should be easy for you next time. My benching is weak so pressing 72.5kg looks good to me and Pendlays done well are always hard work

Thanks! Pendlays felt like serious work! On squats, I think you're right. I have actually been much better at keeping my chest up since I've worked back up without a belt. I might not wear one on Friday for 97.5kg.

[mikeallen52]

In for 100kg squat

[GinjaNinja85]

In for 100kg squat

Yeah buddy. It goes down next Monday

[GinjaNinja85]

TOUGH MUDDER PREP WEEK 5/11

DISTANCE RUN

TIME
56:47

DISTANCE
5.87 miles

PACE
9.40 min/ml

COMMENTS
Feel like I hit a landmark here. This was easy. The first 17 min were done at 8.25 min/ml and I could have maintained that pace, I'm sure, but I went so far ahead of my running partner that she took her own route.

I slowed down so she could catch up. Then when she hadn't, I stopped, walked back to find her thinking she was injured, then jogged back to the motor and found her there. We were quite annoyed with each other. I thought she'd gone off intentionally as she's a better runner than me, and she said I had left her as I was too fast. We're cool now though.

Definitely a confidence boost this. Should have smashed the 9 minute barrier.

[Andalite]

nice work LP = linear progress

understood

[Sen8or]

Yeah buddy. It goes down next Monday

So long as it comes back up again.........

[GinjaNinja85]

LP #13

color code:
blue = pr and completed all reps
red = fail

OVERHEAD PRESS
5 x 30kg
3 x 40
2 x 50
5 x 60
5 x 60
5 x 60

DEADLIFT
5 x 60kg
3 x 80
1 x 100
3 x 130

CHIN UPS
5 x b/w +2.5kg
5 x b/w +2.5
5 x b/w +2.5

COMMENTS
Had to be quick so I could get to a meal so light squats were out, as were abs.

This felt like the hardest 3 OHP sets I've ever done. The arms bodybuilding bonanza with Dan the other day really affected me. Every rep was tough but maybe it was because I was so tired. Got the last set on film.

I screwed up and loaded the bar for 130kg instead of 125kg on deads and so I missed the reps. I was quite annoyed but I'll get it next time as I'm feeling very sleep deprived and under recovered at the moment. I'm still DOH and beltless.

First time weighting chins but I forgot my weight belt so I just put some little plates in my pockets lol. These were a challenge.

Really need to get my rest in order. I've been exhausted all week cz I'm staying up too late with my running partner. Who btw is my ex I'm also at a wedding on Friday so no lifting til Monday now and no 100kg squats til next Friday. Sorry guys.

TIME
0:50

VIDS
Press...

[GinjaNinja85]

So long as it comes back up again.........

haha I guarantee it!