The Mohammed I'm Ard Bruce Lee Journal

[doughnutgut]

Mate. Fuk what anyone else says. If your happy. Then that is good.

Showing a sick volume session. Nice squatting and good to hear your head is in the right place.

[GinjaNinja85]

Mate. Fuk what anyone else says. If your happy. Then that is good.

Showing a sick volume session. Nice squatting and good to hear your head is in the right place.

Thanks Leigh. Happy for now my friend. It was a really good session. I feel like I'm in for a good run from here

[GinjaNinja85]

My usual volume day treat, a chicken shish and lamb kofte combination kebab with chips;



I saw this on ******** and just love it;

[GinjaNinja85]

POWER SNATCH VID

[fittofattofit]

That second rep on the power snatch looked especially easy! Great OH pressing as well. I'm glad to hear that the domestic life is looking up .. it's hard to focus on everything else when it's out of sync

[GinjaNinja85]

That second rep on the power snatch looked especially easy! Great OH pressing as well. I'm glad to hear that the domestic life is looking up .. it's hard to focus on everything else when it's out of sync

Thanks Andrew, snatches felt the best they've ever felt that day! OHP intensity is gonna be interesting. If it goes up easy I'll stop microloading and go fro 2.5kg a fortnight. RL, I hesitate to say it's looking up, but I have a bit of respite. Gonna train hard no matter what life brings though

[GinjaNinja85]

Boxing - Fishersgate ABC

THE SESSION
- Laps with number calls for jumps, touching ground etc to warm up

- Shadow boxing for 2 rounds with press ups

- Paired up and alternated pad work for 4 rounds

- 4 rounds skipping (done 2 rounds skipping, 2 rounds shadow due to calf pain)

- 4 rounds bag work

- Ab circuit to finish

- Stayed after for a few rounds bag work

COMMENTS
Not a great session. I tweaked my shoulder on squats yesterday so that's been bothering me, then I couldn't skip because both of my calves (the inside edge of it near the shin) were hurting. My energy wasn't great but I wasn't getting puffed out. I have stamina but no energy. It's strange. I also couldn't put in a good effort on the press ups or ab work. I'm pretty sure it's the hard boxing session on Sunday along with all the volume day work yesterday. I'm getting heavier all the time too.

I met a new guy down there today. Very slick. He's had 35 bouts and is 31 years old. He hasn't boxed since 2010 but still has the skills. I really want to spar him. He's a couple of weight classes below probably but he looks a lot better than me, as you'd expect. Hopefully soon.

Steve seems positive about a Feb fight date.

[fittofattofit]

Thanks Andrew, snatches felt the best they've ever felt that day! OHP intensity is gonna be interesting. If it goes up easy I'll stop microloading and go fro 2.5kg a fortnight. RL, I hesitate to say it's looking up, but I have a bit of respite. Gonna train hard no matter what life brings though

Keep up the training for your own mental and physical health ... she can't complain: the alternative could be spending time in the pub with your mates

COMMENTS
Not a great session. I tweaked my shoulder on squats yesterday so that's been bothering me, then I couldn't skip because both of my calves (the inside edge of it near the shin) were hurting. My energy wasn't great but I wasn't getting puffed out. I have stamina but no energy. It's strange. I also couldn't put in a good effort on the press ups or ab work. I'm pretty sure it's the hard boxing session on Sunday along with all the volume day work yesterday. I'm getting heavier all the time too.

I met a new guy down there today. Very slick. He's had 35 bouts and is 31 years old. He hasn't boxed since 2010 but still has the skills. I really want to spar him. He's a couple of weight classes below probably but he looks a lot better than me, as you'd expect. Hopefully soon.

Steve seems positive about a Feb fight date.

How do you know it was the squats and not the OHPs and snatches
Sparring with a guy who has 35 bouts under his belt would be a great way to sharpen up ahead of that February fight

[Daniel0636]

Lifts looking great, and good to hear your managing ok with the break up. I know that sucky feeling, hopefully things work out whatever happens.

Snatch form looks good too, just make sure to lock them elbows out fast to make sure you aren't pressing the weight up when you land.
Trainings looking good mate!

And LOL at that orange peel!

[GinjaNinja85]

Keep up the training for your own mental and physical health ... she can't complain: the alternative could be spending time in the pub with your mates


How do you know it was the squats and not the OHPs and snatches
Sparring with a guy who has 35 bouts under his belt would be a great way to sharpen up ahead of that February fight

I could feel my shoulders were tight on squats and they were aching more with each set. It feels a bit crunchy

The training rumbles on with recovery day today

Lifts looking great, and good to hear your managing ok with the break up. I know that sucky feeling, hopefully things work out whatever happens.

Snatch form looks good too, just make sure to lock them elbows out fast to make sure you aren't pressing the weight up when you land.
Trainings looking good mate!

And LOL at that orange peel!

Thanks Daniel. Yeah, I do a little press at the end don't i. It all happens so fast! Will try harder coach

[doughnutgut]

First off I missed the vid.

Second. I took that wood plate as a 20kilo and chit my undercrackers at the speed you pulled that first rep out.
Spurted out loud. "dafuq" And glared at the screen.

Never ever done them. Need to look into oly lifts once my 5/3/1 is burned out. If it ever does.

Looking good. Even without a tan.

You can certainly say that your weight gain has not been FULKING. But steady increase has stood you well.

Onwards and upwards buddy.

[GinjaNinja85]

TEXAS METHOD #5

RECOVERY DAY

Weights in kg (lbs)

SQUATS
5 x 80 (176)
5 x 80 (176)

BENCH PRESS
5 x 75 (165)
5 x 75 (165)

POWER CLEAN
3 x 68.5 (151)
3 x 68.5 (151)
3 x 68.5 (151)

BB CURLS
12 x 25 (55)
12 x 25 (55)
12 x 25 (55)

COMMENTS
I'm always so tired on recovery day after 2 days of hard training that I don't do conditioning. Maybe next week.

Shoulder feeling a little crunchy. I'm looking forward to a days rest.

[GinjaNinja85]

First off I missed the vid.

Second. I took that wood plate as a 20kilo and chit my undercrackers at the speed you pulled that first rep out.
Spurted out loud. "dafuq" And glared at the screen.

Never ever done them. Need to look into oly lifts once my 5/3/1 is burned out. If it ever does.

Looking good. Even without a tan.

You can certainly say that your weight gain has not been FULKING. But steady increase has stood you well.

Onwards and upwards buddy.

Ha, I wish I could pull a 60kg snatch. Give it time

I'm never gonna be jacked and tan. Oly lifts are great. I'm so glad I brought them into my training. I don't wanna put on any more weight really because of the weight class I'd like to compete in but it just keeps going on

[fittofattofit]

COMMENTS
I'm always so tired on recovery day after 2 days of hard training that I don't do conditioning. Maybe next week.

Shoulder feeling a little crunchy. I'm looking forward to a days rest.

I find the conditioning type work requires the most recovery for me .. you're doing a lot of very intensive training on top of a physical job so you'll need those quieter days. Enjoy the rest day!

[GinjaNinja85]

I find the conditioning type work requires the most recovery for me .. you're doing a lot of very intensive training on top of a physical job so you'll need those quieter days. Enjoy the rest day!

The 3 days on the bounce in the middle of the working week on Tue, Wed, Thu just kills me. I do feel pretty fresh for Saturdays though so I'm just about coping. I can honestly say I've trained harder this year than any other time in my life. I spend half my time feeling knackered lol.

[GinjaNinja85]

12 Sep - 91.9kg (203lbs)
04 Sep - 91.2kg (201lbs)
27 Aug - 90.3kg (199lbs)
21 Aug - 90.1kg (199lbs)
16 Aug - 89.5kg (197lbs)
08 Aug - 89.5kg (197lbs)
28 Jul - 91.8kg (202lbs)
21 Jul - 91.0kg (201lbs)
14 Jul - 89.9kg (198lbs)
07 Jul - 88.8kg (196lbs)
30 Jun - 88.9kg (196lbs)
17 Jun - 88.8kg (196lbs)
10 Jun - 87.0kg (192lbs)
28 May - 87.6kg (193lbs)
21 May - 87.0kg (192lbs)
16 May - 87.6kg (193lbs)
07 May - 87.1kg (192lbs)
01 May - 86.1kg (190lbs)
26 Mar - 85.9kg (189lbs)
19 Mar - 85.5kg (188lbs)
12 Mar - 84.8kg (187lbs)
04 Mar - 83.5kg (184lbs)
24 Feb - 83.9kg (185lbs)
10 Feb - 80.9kg (178lbs)

I don't wanna go above 91kg too much as that's the weight limit I wanna lift in in the November meet.

I've got a bit of a worry on my hands though. My left shoulder is really crunchy and achey. I feel like chin ups aggravate it so I'm going to completely lose those in favour of another row.

I should be charged up for hitting an all time deadlift PR tomorrow but instead I'm sweating over this big time. I don't wanna face another long road back from a shoulder injury

[GinjaNinja85]

TEXAS METHOD #5

INTENSITY DAY

Weights in kg (lbs)

SQUATS
5 x 120 (264)

OVERHEAD PRESS
5 x 67.5 (149)

DEADLIFT
5 x 160 (353)

PENDLAY ROWS
5 x 72.5 (160)
5 x 72.5 (160)
7 x 72.5 (160)

COMMENTS
My shoulder is bothering me pretty much constantly. I considered skipping this session but decided to play it by ear so to speak.

I'm trying to get confirmation of exactly when and where this meet is in Nov as I've got two contradicting dates and places. I emailed the South East branch of GBPF so I'll wait for a reply now. Either way, I figured I've been taking it easy on squats for long enough so I'd better put the pedal down a bit so I can cycle through the rep ranges on intensity day to taper for the meet. 120kg felt slow-ish but I wasn't puffed out really. It's probably due to training early, my body doesn't feel awake until late afternoon early evening.

I decided to go for press as my shoulder wasn't getting any worse. I nearly fell over halfway through the set and still completed it so I'm probably capable of a bigger bump but I'm gonna microload because of the shoulder.

Deads, obviously the highlight. This beats my 5RM PR from Mar 2013. It was hard work. I really had to grind the last couple of reps out. I'm over the moon to hit this and I think it's time to move onto triples. What a great day

[GinjaNinja85]

[Woody-5]

Badass dead PR following that top set of squats!
Sucks about the shoulder giving you heck. That's a big OHP set even with healthy shoulders!

Pendlays are always a winning move

[connorpat1995]

Read the whole log and subbed

Great job so far man

[fishpat86]

Some good **** going on in here. Mirin the floor sweep before deadlift PR as well, my wife would approve

Also, if you need some punching practice before february you're welcome to punch me in the face a few times.

[Daniel0636]

Nice deadlift vid! OHP is looking really strong too! Rear delt flies 3x a week seemed to get rid of my shoulder problem pretty fast, not sure if you already do much rear delt work?

Looking forward to see how you do in a meet, I'm sure you'll kill it!

[GinjaNinja85]

Badass dead PR following that top set of squats!
Sucks about the shoulder giving you heck. That's a big OHP set even with healthy shoulders!

Pendlays are always a winning move

Thanks Woody. I really don't know what the source of the shoulder pain is but it felt ok on press. Loving the deads though

Read the whole log and subbed

Great job so far man

That's a lot of reading. Sorry to ruin your day

Good to have you...

Some good **** going on in here. Mirin the floor sweep before deadlift PR as well, my wife would approve

Also, if you need some punching practice before february you're welcome to punch me in the face a few times.

I swear you've said this before. Quit the self loathing dude!

Ha, I felt some lumpy chalk under my foot. I wasn't gonna take any chances.

Nice deadlift vid! OHP is looking really strong too! Rear delt flies 3x a week seemed to get rid of my shoulder problem pretty fast, not sure if you already do much rear delt work?

Looking forward to see how you do in a meet, I'm sure you'll kill it!

I don't do ANY rear delt work lol. I think this is my cue to really focus on shoulder health. I may hire a doc/physio to see once a week to discuss managing all the tweaks I get. Been saying this a while though

Thanks Dan. You should enter! Sure to be competitive in your weight class.

[Daniel0636]

I don't do ANY rear delt work lol. I think this is my cue to really focus on shoulder health. I may hire a doc/physio to see once a week to discuss managing all the tweaks I get. Been saying this a while though

Lol, there's your problem! I had physio on my shoulder when I first got into lifting because I used to bench all the time and did no rowing or rear delt shoulder work to balance the back of my shoulder out and that's what caused the injury for me. When I get lazy and stop doing the rear delt stuff my shoulder always acts up again so I'm fairly strict with it now. All it takes is like 3x10-15 of some rear delt flies or face pulls plus some light weight external rotation at the end of every workout.

External rotation was what my physio had me do which is this (I hold my hand horizontal instead of vertical when I do it though not sure it really matters :S):


that plus rear delt work keeps your shoulders feeling good as new. External rotation is done with a light weight though, like something you can handle with strict form for about 10-15 reps. It's the sort of exercise if you go heavy on you will really injure yourself on.

If it gets bad and doing it yourself doesn't work then I would definitely see a physio, but it might be worth adding in some rear delt and rotator cuff work before hand and give it a week or 2 to see if that sorts it first.

Thanks Dan. You should enter! Sure to be competitive in your weight class.

I'm definitely tempted to enter a meet soon man! I wanna wait until I get to at least a 140kg squat, 80kg bench and a 140-160kg deadlift though. I think my nearest place to compete is around woking because I'm in the south east too.

[fittofattofit]

Great job on the deads! Those reps all looked pretty easy so you've got some good progression left before you plateau on the 5 rep sets.
The exercises that I used to rehab my shoulders and to get my scapulae mobilising were pull-ups and seated cable rows, always thinking about keeping your shoulder blades retracted and depressed, so down and back

[Woody-5]

Pick up a resistance band and do a sh!tload of band pull aparts as part of your warmup for every session.
They're great for the shoulders. I do 100-200 total reps with different variations while I warmup on the treadmill

[GinjaNinja85]

Lol, there's your problem! I had physio on my shoulder when I first got into lifting because I used to bench all the time and did no rowing or rear delt shoulder work to balance the back of my shoulder out and that's what caused the injury for me. When I get lazy and stop doing the rear delt stuff my shoulder always acts up again so I'm fairly strict with it now. All it takes is like 3x10-15 of some rear delt flies or face pulls plus some light weight external rotation at the end of every workout.

External rotation was what my physio had me do which is this (I hold my hand horizontal instead of vertical when I do it though not sure it really matters :S):


that plus rear delt work keeps your shoulders feeling good as new. External rotation is done with a light weight though, like something you can handle with strict form for about 10-15 reps. It's the sort of exercise if you go heavy on you will really injure yourself on.

If it gets bad and doing it yourself doesn't work then I would definitely see a physio, but it might be worth adding in some rear delt and rotator cuff work before hand and give it a week or 2 to see if that sorts it first.



I'm definitely tempted to enter a meet soon man! I wanna wait until I get to at least a 140kg squat, 80kg bench and a 140-160kg deadlift though. I think my nearest place to compete is around woking because I'm in the south east too.

Tbh, you're not far away from those numbers now. Woking is my local one too. I went to see a meet there a couple of years back and they were all really welcoming down there.

Thanks for the tips. They're great mate and I'll be working them in every session in some way now.

Great job on the deads! Those reps all looked pretty easy so you've got some good progression left before you plateau on the 5 rep sets.
The exercises that I used to rehab my shoulders and to get my scapulae mobilising were pull-ups and seated cable rows, always thinking about keeping your shoulder blades retracted and depressed, so down and back

Thanks Andrew! They were brutal though! I'm switching to triples from here. I'm avoiding pull ups as hanging from a bar really feels like it's pulling my shoulder out. Seated cable rows sound good though and I like the cue for retracting.

Pick up a resistance band and do a sh!tload of band pull aparts as part of your warmup for every session.
They're great for the shoulders. I do 100-200 total reps with different variations while I warmup on the treadmill

Awesome woody, that's a great idea.

[harryboyo]

Finally checking in to your log. Strong deadlift and OHP. It looks like you’ll beat me to 70kg after all.

[GinjaNinja85]

Finally checking in to your log. Strong deadlift and OHP. It looks like you’ll beat me to 70kg after all.

Good to hear from you Harry, I'm not counting my chickens just yet, I need my shoulder to hold out.

Journal note: Done some conditioning on Sunday. Me and the lady done a bit of boxing in the park but she couldn't hold the pads for me because she was freaking out too much so we done 10 sprints alternating with 5 burpees. Done 55 burpees in the end.

Shoulder has improved a little although still nagging a little. Let's see how it holds up to volume bench tonight. No more chins though, and I'm gonna start rehab/Prehab work.

[GinjaNinja85]

TEXAS METHOD #6

VOLUME DAY

Weights in kg (lbs)

SQUATS
5 x 105 (231)
5 x 105 (231)
5 x 105 (231)
5 x 105 (231)
5 x 105 (231)

BENCH PRESS
5 x 82.5 (182)
5 x 82.5 (182)
5 x 82.5 (182)
5 x 82.5 (182)
5 x 82.5 (182)

POWER CLEAN
2 x 73.5 (162)
2 x 73.5 (162)
2 x 73.5 (162)
2 x 73.5 (162)

COMMENTS
Not quite as much energy this volume day as I had long long day at work yesterday, 7am-10pm, manual labour of course. Still, I felt strong and fully recovered from last week's training. Even the shoulder had quietened down for the most part, until squats anyway...

Squats all beltless. Quite tough. Aggravated my shoulder big time. I'm sure it's the squats. Every time I do a load of heavy squats my shoulders feel the strain of holding onto the bar. I'm not sure what I'm doing wrong.

Done some rear delt flies with 8kg (3 sets, 10ish reps) and moved on to bench. A tough 5 sets, struggled with the final rep. I done some calculations and it looks like I can repeat this weight in a couple of weeks and still be at 92% of ID. Today was over 93%.

Had another go at this weight on cleans and made a conscious decision to switch to doubles. Should've done 8 sets but I ran out of time, and there were some pretty rough reps so I'm gonna have a go at 8x2 in a couple of weeks.

Shoulder feels fine now. Can't grumble all in all.