I thought the umpiring for the first quarter was bad and it's obvious how much they favoured Richmond ... Crows couldn't get a trick while they were in front while Richmond got all their frees in the forward 50. Crows momentum totally broken and then when there was a chance to break the Tiger momentum they didn't pay an obvious free to Eddie
Bloody cheatin Vic umps
I didn't read a thing
Squat form work vid bumped over ... don't post them very often
120kg/264lbs x 3 from Monday in Melbourne
https://youtu.be/qaUZ3X5HsBg
First rep was wary. Felt OK once I got started
Wednesday 4th October 2017
Push/pull with JP
Warm-up
2 rounds
'Inch worms' .... 5 to full stretch
Hollow holds .... 20 seconds
Bench press .... 5s
10 x bar
5 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 70kg/154lbs
5 x 70kg/154lbs
Yates rows
10 x 70kg/154lbs
8 x 90kg/198lbs
6 x 100kg/220lbs
6 x 100kg/220lbs
6 x 100kg/220lbs
Superset
deficit deadlifts .... standing on 3" plate
6 x 90kg/198lbs
6 x 120kg/264lbs
6 x 140kg/308lbs
3 x 150kg/330lbs
150kg felt easy today
Tweaked my L hammie so stopped at 3
with Ring Dips
6 x BW
6 x BW+5kg/11lbs
5 x BW+10kg/22lbs
4+1+1 x BW+15kg/33lbs
Felt good
Metcon ... 3 rounds ... rowing/deadball cleans/push-ups .... 7 minute target
Concept 2 rower .... 200 metres
Deadball cleans over shoulder .... 9 x 35kg/77lbs
Push-ups .... 15
Concept 2 rower .... 200 metres
Deadball cleans over shoulder .... 9 x 35kg/77lbs
Push-ups .... 15
Concept 2 rower .... 200 metres
Deadball cleans over shoulder .... 9 x 35kg/77lbs
Push-ups .... 15
7 minutes 05 seconds
Stretching
50 minutes
We spent a lot of time talking today .... football, possums, and the Aussie guy who came 3rd in the CF games tested positive for a banned substance and was disqualified! Push/pull today and nothing too challenging
Benching ... well that's always poverty for me. Gradually building up strength but I really don't have any stamina ... my tris do all of the stabilising and they just burn out
BO BB rows ... 6 x 100kg/220lbs .... feels light but grip is the weak point
Deficit Deadlifts ... standing on a 3" plate
140kg/308 x 6 ... very easy but felt a pull at the top of my left hamstring
150kg/330lb x 3 ... felt easy and could have pulled 6 but hamstring was straining ... better to live and fight another day
Weighted ring dips ... strict and felt strong on these. Keeping the elbows tucked
Metcon .... 3 rounds of rows/deadball cleans/press-ups .... hardest part was the push-ups!
1st round .... complete @ 2 minutes 06
2nd round complete @ 4 minutes 26 seconds
3rd round complete @ 7 minutes 5 seconds
Had to break up the last set of push-ups into 6+3+2+singles so missed the target by 5 seconds
Overall .... nothing too challenging but happy with the deficit deads, especially after last week's MFs
Metcon was good but my triceps let me down
Now home to clean up some possum sh!t and stretch out the hammies
Thursday 5th October 2017
Round 1 6:30 ... regular rehab session
Rehab session ... 4 rounds of:
Single leg glute bridge .... 12 x 5 sec hold each leg (BW+10kg) .... isometric glute tension
Single arm standing cable presses .... 10 each side .... shoulder stability and strength
Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
Swiss ball plank roll-outs .... 12 x 5 second .... hip, core and shoulder stability
Single leg deadlifts .... too tight through the left hamstring so abandoned these
30 minutes
Thursday 5th October 2017
Round 2 8:30 ... Squats with JP
Warm-up
Air bike .... 10 cals
Banded side steps .... 10 each direction
Paused air squat .... 30 sec hold
Banded side steps .... 10 each direction
Paused air squat .... 30 sec hold
Box squats .... to 12" box
6 x 60kg/132lbs
6 x 90kg/198lbs
6 x 120kg/264lbs
6 x 140kg/308lbs
6 x 160kg/352lbs
Slow eccentric; pause; power up
Squats/prowler push ... EMOM ... 10 minutes
Squats .... 6 x 100kg/220lbs
Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
Squats .... 6 x 100kg/220lbs
Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
Squats .... 6 x 100kg/220lbs
Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
Squats .... 6 x 100kg/220lbs
Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
Squats .... 6 x 100kg/220lbs
Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
Quads burning
Metcon ... 3 rounds of Walking lunges/KTEs/airbike/burpees .... 9 minute target
12 x two 35lb DBs ... DB walking lunges
10 ... hanging knees-to-elbows
8 cals ... Assault bike
6 ... Burpees
12 x two 35lb DBs ... DB walking lunges
10 ... hanging knees-to-elbows
8 cals ... Assault bike
6 ... Burpees
12 x two 35lb DBs ... DB walking lunges
10 ... hanging knees-to-elbows
8 cals ... Assault bike
6 ... Burpees
8 minutes 50 seconds
Gasping for breath
Stretching
50 minutes
Avoiding any hip hinge movements today because of the hamstring injury yesterday. Glute tendon didn't seem to worry me today ... always funny how one pain distracts you from another
Box squats ... squatted to 12" box. Concentrated on slow negative, 2 sec pause, then power up.
140kg/308lbs x 6 ... felt heavy on the shoulders but light off the box
160kg/352lbs x 6 ... better core activation and felt better than the 140kg. Glute tendon and hamstring felt fine
Squats/prowler push EMOM ... alternating squats with prowler pushes every minute on the minute
100kg/220lbs x 6 ... sets took 30 seconds, so 30 seconds rest walking over to the prowler
190kg/418lbs prowler push ... this is the equal heaviest prowler I have ever pushed. 20 metres = one length of the driveway = took 30 seconds
So 30 seconds on/30 seconds off for 10 minutes @ 30 x 100kg squats and 100 metres x 190kg prowler push. Quads and glutes are burning
Originally JP had 120kg on the bar and I just shook my head
Metcon ... lunges/hanging knees-to-elbows/airbike/burpees ... 3 rounds
I knew this one would kill me: it was the air bike going into the burpees that would do me in
Finished gasping for breath. Just beat the target
Overall ... took my time and did a load of stretching but the EMOM took a load of energy. Drove home feeling as weak as a kitten and all I want to do is sleep. At least I have a massage scheduled for later this afternoon
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Thread: A new beginning in 2015
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10-04-2017, 09:57 PM #2191
Last edited by fittofattofit; 10-05-2017 at 03:28 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-07-2017, 08:57 AM #2192
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10-10-2017, 11:48 AM #2193
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10-11-2017, 09:58 AM #2194
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10-12-2017, 04:09 AM #2195
Ha .... I wish! When I grow up I want to deadlift and bench what you do
Thanks Jeezy! Good to see you around and great to have you look at the squats .... I'm never sure when I watch myself so it's nice to have a valued opinion
Thanks Steve ... training's feeling good despite working through injuries and I'm dating ...
Hope your training and the family are all going well!
Friday 6th October 2017
Squats/Bro sesh
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
Superset
Seated calf raises on leg press machine
20, 16, 14, 10, 10 x 240lbs
With pec deck flyes
10, 10, 8, 8, 8 x 92kg/202lbs
Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs
Everything paused except the Push Presses
Stretching
50 minutes
Got home from work at 5:30pm, had a date night planned to start at 7pm, so what to do .... go get a pump of course (plus I'm working all day Saturday so probably won't train)
Walked to the gym and got in a quick session .... everything felt good, including the squats, and I added weight to the cable rows and pec deck. Got pumped up then walked home for a shower and then walked around the corner for my date
Sunday 8th October 2017
Squats/Bro sesh
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
Calf raises on Smith machine
20, 16, 12, 10, 10 x 55lbs each side
With standing cable flyes
10, 10, 8, 8, 8 x 35lbs each side
Seated cable rows
6, 6, 6, 6, 6 x 107.5kg/237lbs
UH grip pull-downs to chest
8, 8, 8 x 80kg/176lbs
Everything paused except the Push Presses
Stretching
70 minutes
Lazy Sunday training session
Tuesday 10th October 2017
Push/pull with JP
Warm-up
2 rounds
'Inch worms' .... 3 to full stretch
Lat stretches .... 20 seconds
Pull-ups
6 x BW
5 x BW+12kg/27lbs
3 x BW+16kg/35lbs
3 x BW+20kg/44lbs
3 x BW+25kg/55lbs
3 x BW+26.25kg/58lbs
Happy
Ring Dips
6 x BW
3 x BW+12kg/27lbs
3 x BW+16kg/35lbs
3 x BW+20kg/44lbs
3 x BW+22.5kg/50lbs
Surprised myself
Superset
Rope climbs .... 5 metres/16 ft
1st climb .... got to the top but out was ugly!
2nd climb .... tapped it at the top
3rd climb .... tapped it at the top. Got up there easily
JP said the last was a proper CrossFit Rx rope climb
with ring push-ups
15 x BW
15 x BW
15 x BW
Metcon ... 20/15/10/5 ... bench press/KB swings/rowing .... 8 minute target
20 x 40kg/88lbs .... bench press
20 x 24kg/53lbs .... kettle bell swings
20 calories .... Concept 2 rower
15 x 40kg/88lbs .... bench press
15 x 24kg/53lbs .... kettle bell swings
15 calories .... Concept 2 rower
10 x 40kg/88lbs .... bench press
10 x 24kg/53lbs .... kettle bell swings
10 calories .... Concept 2 rower
5 x 40kg/88lbs .... bench press
5 x 24kg/53lbs .... kettle bell swings
5 calories .... Concept 2 rower
NFI .... no fcuking idea of the time
Stretching
60 minutes
A bit of a fun day today. Started with finding 3RMs for the pull-ups and ring dips
Weighted pull-ups ... BW+58lbs for a 3RM. Maybe had +60 ... maybe ...
Weighted ring dips ... strict and keeping the elbows tucked. Surprised myself with a BW+50lb triple
Rope climbs .... this was a bit of an education session, so moving up to the next stage. I'd done legless rope climbs beef but this was about doing it CrossFit style with using the feet to get up to the top quickly ... CF being CF means that I'll be asked to do triples for time next
1st attempt .... all over the place but got to the top. Managed to get some nasty rope burns inside my thighs
2nd attempt .... not very co-ordinated but got to the top, tapped the bar and then looked down and thought 'oh sh!t' .... 16 feet up is a long way and I was scared of another rope burn> managed to get down
3rd attempt .... ha, got up there and tapped the bar quickly! JP said it was a proper Rx rope climb .... Rally, Trent and CPW will know what that means
MetCon .... 20 - 15 - 10 - 5 bench presses/KB swings/rows
Benching .... light weight but my triceps were dead. 1st round 10+3+3+2+2. 2nd round 5+2+2+1. 3rd round 7+3. 4th round 5 ... got better as I went along
KB swings .... all unbroken. Very easy weight and reps for me
Rowing .... steady pace and happy
Time .... was no where near the 8 minute target: still had the rounds of 10 and 5 left to do so probably under 11 minutes .... triceps let me down
Overall .... was a fun session and my lats are feeling swole!
Wednesday 11th October 2017
Squats/Bro sesh
Seated calf raises on leg press machine
20, 16, 14, 10, 10 x 240lbs
pec deck flyes
10, 10, 10, 10, 10 x 92kg/202lbs
Seated cable rows
6, 6, 6, 6, 6 x 107.5kg/237lbs
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
Squats feeling very easy @ 100kg
Stretching
60 minutes
Thursday 12th October 2017
Regular rehab session
Rehab session ... 4 rounds of:
Single leg glute bridge .... 12 x 5 sec hold each leg (BW+10kg) .... isometric glute tension
Single arm standing cable presses .... 12 each side .... shoulder stability and strength
Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
TRX plank shoulder extensions .... 12 x 3 second .... core and shoulder stability
Single leg deadlifts .... 12 x two 10kg DBs each leg
30 minutes
I'm about to lose a load of weight .... my dentist has been telling me for 10 years that I needed braces because my teeth were crowding. Got to the stage a few months back that he said he would have to start removing teeth if I didn't get it done. FFWd and I got my Invisalign fitted yesterday ... very uncomfortable with them in but even worse when they're out because they're anchored in with plastic 'buttons' glued onto your teeth. Supposed to be in for 23 hours per day with new plates every week for the next year .... no snacking, no sugary drinks = I am going to have trouble getting my calories and protein. I see a lot of protein shakes in my future and I'm going to have to start tracking macros to make sure that I get enough. I may end up being one of those people who sticks a big mac in a blender so I can drink it ..."Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-12-2017, 07:34 AM #2196
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10-13-2017, 04:39 PM #2197
Thanks Mike! I'm convinced that the key to training is consistency so at least I'm consistent. Can't say the same for my diet though ... do love my food and drink
Good to see you back logging!
Friday 13th October 2017
Squats/Bro sesh
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs
Close grip V handle pull-downs to chest
6, 6, 6, 6, 6 x 80kg/176lbs
Wide grip lat pull-downs
10, 8, 8, 8, 8 x 75kg/165lbs
Stretching
50 minutes
Was supposed to have squats with JP today but he cancelled out at short notice. Rescheduled for Saturday (early though so ruins my planned sleep-in) so I did another bro sesh
Saturday 14th October 2017
Squats with JP
Warm-up
Air bike .... 8 cals
Banded side steps .... 10 each direction
Paused air squats .... 10
Air bike .... 8 cals
Banded side steps .... 10 each direction
Paused air squats .... 10
Squats
10 x 60kg/132lbs
8 x 80kg/176lbs
5 x 100kg/264lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
Loaded up with 140kg after the 120kg but wouldn't commit
Dropped to 130kg
Superset
Reverse BB lunges
10 x 60kg/132lbs
10 x 70kg/154lbs
10 x 80kg/176lbs
with BB Good Mornings
10 x 60kg/132lbs
8 x 70kg/154lbs
8 x 80kg/176lbs
GMs felt heavy on the torn hamstring
Prowler push ... increasing load ... EMOM
Prowler push .... 120kg+50kg sled=170kg/374lbs x 20 metres
Prowler push .... 160kg+50kg sled=210kg/462lbs x 20 metres
Prowler push .... 180kg+50kg sled=230kg/506lbs x 20 metres
Prowler push .... 200kg+50kg sled=250kg/550lbs x 20 metres
The heaviest prowler I've ever pushed!
Metcon ... 3 rounds of deadball front squats/deadball cleans/airbike .... 4 minute target
5 x 35kg/77lb ... deadball front squats
5 x 35kg/77lb ... deadball over shoulder cleans
5 cals ... Assault bike
5 x 35kg/77lb ... deadball front squats
5 x 35kg/77lb ... deadball over shoulder cleans
5 cals ... Assault bike
5 x 35kg/77lb ... deadball front squats
5 x 35kg/77lb ... deadball over shoulder cleans
5 cals ... Assault bike
4 minutes 40 seconds
Stretching
50 minutes
Early start for a Saturday .... I like to sleep in when I'm not working but I woke at 4 thinking it was time to train and then couldn't get back to sleep
Squats ... Concentrated on keeping the eccentric controlled, tight core, knees out. Felt good but was a little wary
120kg/264lbs x 5 ... easy and good form
140kg/308lbs x MF ... felt light on the shoulders but I just stood there for about 30 seconds and didn't commit. Don't like 20kg jumps anyway.
130kg/286lbs x 5 ... Dropped to 130kg and they felt good. Good depth and form. Did 140kg x 3 two weeks back but did not want to push it
BB reverse lunges/Good Mornings
80kg/176lbs x 10 ... lunges felt good. Always watching for knee stability but single leg exercises like these are important for knee health
80kg/176lbs x 8 ... good mornings felt heavy. Doing theses strict meant stretching out the hammie where I got that tear last week. A little achey
Prowler push ... adding weight each round ... every minute on the minute for 4 minutes
210kg; 230kg; 250kg (550lbs) prowler push ... these are the heaviest prowlers I have ever pushed. Glutes, hams and quads worked overtime! Love this exercise. JP had used this as a WOD during the week and one of his guys had loaded up 260kg on the prowler, so 310kg/682lbs ... he weighs 120kg though
Metcon ... deadball FSs/deadball cleans/airbike ... 3 rounds
Deadball FSs ... hadn't done these before but keeping head up and wide stance made it easy.
Deadball over shoulder cleans ... easy
Assault bike ... throwing in the aerobic component is what kills!
Round 1 ... complete @ 1 minute 7 seconds
Round 2 complete @ 2 minutes 47 seconds
Round 3 complete @ 4 minutes 40 seconds
Went too quick on the air bike for round 1 and then had to catch my breath
Overall ... would have liked to squat 140kg x 5 and should have but thought about it for too long. Happy with the way the squats felt and the heavy prowlers"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-17-2017, 02:02 PM #2198
Sunday 15th October 2017
Bro squattery sesh (again)
Wide grip lat pull-downs
8, 8, 8, 8, 8 x 80kg/176lbs
Smith machine Calf raises
19, 14, 12, 12, 11 x 30kg/66lbs each side
Pec deck flyes
10, 9, 8, 8, 8 x 92kg/202lbs
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
50 minutes
A beautiful day today ... sunny and in the 80s so I ate out on my own for breakfast, trained, then had a long lunch out with my lady, then got home and my daughter wanted to go out for dinner with me .... I'm getting very adept at taking off the braces and I'm hiding toothbrushes everywhere
Monday 16th October 2017
Push/pull with JP
Warm-up
2 rounds
BB bench .... 10 x bar
'Inch worms' .... 3 to full stretch
Single arm planks+thoracic rotations .... 10 reps
Bench Press
8 x 50kg/110lbs
5 x 60kg/132lbs
3 x 70kg/154lbs
1 x 75kg/165lbs
1 x 80kg/176lbs
1 x 85kg/187lbs
1 x 90kg/198lbs
Untidy
Superset
Rope climbs .... 5 metres/16 ft
4 climb .... got to the top easily each time and tapped
with ring dips
4 x 10 strict ring dips
First 3 sets unbroken. Last 7+3
Tri-set .... BB rows/GHD sit-ups/deficit push-ups
Yates rows .... 12 x 80kg/176lbs
GHD sit-ups .... 10 x BW+20lbs med ball
Push-ups .... 12 x hands on 4" plates
Yates rows .... 12 x 80kg/176lbs
GHD sit-ups .... 10 x BW+20lbs med ball
Push-ups .... 12 x hands on 4" plates
Yates rows .... 12 x 80kg/176lbs
GHD sit-ups .... 10 x BW+20lbs med ball
Push-ups .... 12 x hands on 4" plates
Triceps died on the push-ups
Metcon ... 10/8/6/4/2 ... Pull-ups/burpees .... 4 minute target
10 x pull-ups
10 x burpees
8 x pull-ups
8 x burpees
6 x pull-ups
6 x burpees
4 x pull-ups
4 x burpees
2 x pull-ups
2 x burpees
4 minutes 37 secs .... I hate burpees!
Stretching
50 minutes
Push-pull day
Bench press ... going for a 1RM ... got to 90kg but ass off the bench and very untidy. So weak from the bottom position with no RCs or LHBs
Ring dips ... strict and keeping the elbows tucked. Unbroken sets of 10 first 3 sets
Rope climbs .... OK this was fun this time. I go to the top and tapped the beam CF style every time, and getting better and more fluid each rep.
Notes from JP: remember to breathe. Try to use both arms equally ... I tend to reach up with my right hand and only bring the left hand up level
Tri-set ....
BB rows .... 80kg x 12 easy weight
GHD sit-ups .... full hyperextension holding a 20lb med ball overhead, then sit-up and touch the ball to the toes. Hard work
Deficit push-ups .... hands on 4" plates. Triceps were dead. Had to break them up .... last set was 7+5 singles
MetCon .... 10 - 8 - 6 - 4 - 2 pull-ups/burpees
Just hate burpees and they destroyed me. Should have got this in 4 minutes but needed to stop for breath after the rounds of 10 and 8 burpees
Overall .... was a fun session. Could barely raise my arms overhead on the burpees because my delts and tris were so dead
Ha .... I had no idea JP took this and posted it on his insta until Trent mentioned it
Rope climb number 4 by Andrew, on Flickr
Was about to make another grab and touch the bar. BTW, going up is much easier than coming down ...
Tuesday 17th October 2017
Squatty rehab
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
then Squats
5 x 110kg/242lbs
5 x 110kg/242lbs
Bumped the squats. Working on form and control
Seated cable rows
8, 8, 7, 7, 6 x 107.5kg/237lbs
Smith machine Calf raises
19, 14, 12, 12, 12 x 35kg/77lbs each side
Pec deck flyes
12, 12, 12, 12, 12 x 85kg/187lbs
Rows, calf raises and pec deck flyes all done with a 2:2:2 tempo
50 minutes
I'm on call all night so I snuck away from work to fit this one in
I wanted to squat again to keep moving the glute tendon and hamstring through a full ROM ...
https://youtu.be/GERwpEfMx_I
This was the 2nd set of squats @ 242. Form work, so I'm concentrating on keeping the squats slow and controlled and working on keeping the knees and hips tracking smoothly. Will be squatting heavier again with JP on Thursday"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-17-2017, 02:09 PM #2199
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10-17-2017, 02:11 PM #2200
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10-18-2017, 02:03 AM #2201
Thanks Tayd ... I'm trying to grind in good and consistent form after having so many injuries over the years. I haven't worn a belt for 10 years .... found that my core was getting lazy so abandoned it and feel strange when I try to put one on now.
Thanks Mike ... I always look bigger in pics and vids than I do in the mirror ... I always feel small at 165. Thank you on the form ... I'm hoping to consolidate that and slowly add weight to the barLast edited by fittofattofit; 10-18-2017 at 04:53 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-20-2017, 01:32 AM #2202
Thursday 19th October 2017
Squats/deads with JP
Warm-up
Lateral lunges .... 10 x bar
Paused squats .... 5 x 3 second pause
Lateral lunges .... 10 x bar
Paused squats .... 5 x 3 second pause
Squats .... 10/8/6/4/2
10 x 60kg/132lbs
8 x 90kg/198lbs
6 x 120kg/264lbs
4 x 140kg/308lbs
2 x 150kg/330lbs
Much better! Heaviest squat for the year
Glute tendon was fine
Deficit deadlifts .... standing ion a 4" plate .... 10/8/6 ...
10 x 60kg/132lbs
10 x 90kg/198lbs
8 x 110kg/242lbs
6 x 130kg/286lbs
.... abandoned
Aggravated the hamstring tear from 2 weeks ago
Abandoned the deads
Superset
BB bar humps
10 x 90kg/198lbs
8 x 110kg/242lbs
8 x 110kg/242lbs
Pause at the top of each rep
with KB walking lunges
16 x two 16kg/35lbs KBs
12 x two 24kg/53lbs KBs
12 x two 24kg/53lbs KBs
GMs felt heavy on the torn hamstring
Metcon .... Sandbag cleans/Hanging KTEs .... 6 minutes target
9 x 30kg/66lbs ... sandbag squat cleans
18 ... hanging knees-to-elbows
6 x 30kg/66lbs ... sandbag squat cleans
12 ... hanging knees-to-elbows
3 x 30kg/66lbs ... sandbag squat cleans
6 ... hanging knees-to-elbows
4 minutes 37 seconds
Metcon ... sandbag walking lunges/airbike .... 4 minute target
18 x 30kg/66lbs ... sandbag front rack walking lunges
9 cals ... Assault bike
12 x 30kg/66lbs ... sandbag front rack walking lunges
6 cals ... Assault bike
6 x 30kg/66lbs ... sandbag front rack walking lunges
3 cals ... Assault bike
3 minutes 47 seconds
Stretching
50 minutes
Squats ...
120kg/264lbs x 6 ... easy and good form
140kg/308lbs x 4 ... waited about 20 secs before committing. 1st rep was tentative, other reps felt very good
150kg/330lbs x 2 ... heaviest squats for this year
Deficit Deadlifts ... standing on a 4" plate
130kg/286lbs x 6 ... very easy but could feel the hamstring tear from 2 weeks ago hurting again. Decided to abandon the deads .... disappointed
Metcons ... both metcons felt me gasping
Overall ... very happy with the squats, the heaviest for a year ... glute tendon felt fine so hopefully it won't hurt too much tomorrow
Disappointed with the pain from the deads ... I'm thinking the hamstring injury is tendon rather than muscle, so that sucks
Friday 20th October 2017
Metcon @ home
Partner Metcon @ home with John
Deads .... to a heavy triple
10 x 60kg
8 x 80kg
6 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg and called it
(John went to an easy 3 x 160kg)
Air bike/thrusters .... 5 rounds
Airbike ... 20 cals
Thrusters ... 5 x 40kg/88lbs
(John did 60kg/132lb thrusters)
13 minutes
Airbike/deadball cleans .... 5 rounds
Airbike ... 15 cals
Deadball cleans ... 5 x 55kg/121lbs
11 minutes
Stretching
50 minutes
Had a massage yesterday but my left upper hamstring is very sore ... pulled at 130kg today with guarded form but called it before pulling 140. Sucks to have another injury so the smart thing will be to not deadlift for at least a month
Metcons on the bike were lethal .... by the time I got to the second metcon I had no energy left in my legs. Enjoyed the session. Might not get any training in this weekend .... working tomorrow and looks like it will be from 8 to 8"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-20-2017, 08:03 PM #2203
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10-20-2017, 08:10 PM #2204
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10-25-2017, 09:42 AM #2205
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10-28-2017, 02:29 AM #2206
Great to see you around Brian! I'm sure you're still training hard and heavy
I do wear knee sleeves but usually when I go heavy ... 3pps and I start to feel naked without knee sleeves
Thanks Mike ... I was very pleased to do that and that 150kg is 90% of my best ever squat so hopefully I might even bust a PR at some stage
The hammie tendon is injured at the point where it inserts into the bottom of the pelvis ... unfortunately it being a tendon injury means that it will take maybe 3 months to heal if I do all the right things. It's still sore but it's really aggravated with a heavy hip hinge, so deadlifts will be on the back burner for a while
Friday 20th October 2017
pm .... stretching out and bro-stuff
Superset
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5, 5, 5 x 100kg/220lbs
Stretching out the quads and glutes
Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs
Pec deck flyes
10, 10, 9, 10, 10 x 92kg/202lbs
Overhead rope triceps extensions
10, 10, 8, 8, 8 x 100lbs
60 minutes
Felt bored at home so went into the gym on Friday evening to stretch out legs ahead of a 12 hour+ day at work on Saturday. Squatting through a full ROM but keeping it light and under control. So I did a bit of exploring ...
The hamstring injury
Thursday's session clarified for me where the hamstring injury is. Unfortunately it is a tendon injury right at the origin of the hamstrings on the ischial tuberosity so the pain is deep against the bone of the left side of the butt. Because the hammies are mainly stretched with the hip in flexion and the knee in extension it's aggravated with a deep hip hinge movement, so deads aren't great but squats haven't been a problem so far
This is a good description of what is happening
https://www.physio-pedia.com/Hamstri...n_tendinopathy
And the red circle marks where the tendon is damaged
Sucks that it's a tendon injury because that means a prolonged recovery and high risk of turning into a chronic tendinopathy. Means deads are off the agenda for a few months at least and I'll have to watch what happens with the squatting. Maybe I'll just be doing rope climbs"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-28-2017, 02:30 AM #2207
Sunday 22nd October 2017
Rehabby Squats
Superset
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
Stretching out the quads and glutes
Squats
5 x 110kg/242lbs
3 x 120kg/264lbs
3 x 120kg/264lbs
3 x 120kg/264lbs
Working on knee tracking/hip opening
V grip close pull-downs to chest
7, 7, 7, 6, 6 x 80kg/176lbs
Horizontal leg press calf raises
20, 14, 12, 12, 12 x 220lbs
Stretches
50 minutes
Just wanting to work on the squats. Felt comfortable at 120kg so it feels like a good working weight to keep everything loaded without aggravating the injuries
Found a new family in our pool this morning
My new family by Andrew , on Flickr
At least they have plenty to eat in my pool at the moment
Monday 23rd October 2017
upper body
Bench presses ... form work
10 x bar, 5 x 50kg
5, 5, 5, 5, 5 x 60kg/132lbs
Wide grip lat pull-downs
12 x 50kg, 10 x 55kg, 60kg, 65kg
8, 8, 8 x 70kg/154lbs
Calf raises on the horizontal leg press
20, 15, 4, 12, 12 x 220lbs
Pec deck flyes
10, 10, 10, 9, 9 x 92kg/202lbs
EZ bar curls
10, 10, 10, 10, 10 x 30kg/66lbs
All done with a 2:2:2 tempo for Time under tension
60 minutes
Tuesday 24th October 2017
Push/pull with JP
Warm-up
2 rounds
BB bench .... 10 x bar
'Inch worms' .... 3 to full stretch
Bench Press
8 x 50kg/110lbs
6 x 60kg/132lbs
6 x 70kg/154lbs
6 x 75kg/165lbs
Pendlay rows
8 x 60kg/132lbs
6 x 80kg/176lbs
6 x 90kg/198lbs
6 x 100kg/220lbs
3 x 110kg/242lbs
Felt strong
Started to kip on 110 and could feel the ham hurting
Tri-set .... ring dips/Sled lat rows/sled drag
Ring dips .... 5 x BW
Ring dips .... 5 x BW+10kg/22lbs
Sled rows .... 10 x 75kg+20kg sled=95kg/209lbs
Sled drag.... 20 metres x 75kg+20kg sled=95kg/209lbs
Ring dips .... 5 x BW+10kg/22lbs
Sled rows .... 10 x 75kg+20kg sled=95kg/209lbs
Sled drag.... 20 metres x 75kg+20kg sled=95kg/209lbs
Ring dips .... 5 x BW+10kg/22lbs
Sled rows .... 10 x 75kg+20kg sled=95kg/209lbs
Sled drag.... 20 metres x 75kg+20kg sled=95kg/209lbs
Metcon ... rope climb/push-ups/air bike ... 4 rounds ... target 8 minutes
Rope climb x 5 metres/16 feet
Hand release push-ups x 8
Assault bike x 8 cals
Rope climb x 5 metres/16 feet
Hand release push-ups x 8
Assault bike x 8 cals
Rope climb x 5 metres/16 feet
Hand release push-ups x 8
Assault bike x 8 cals
Rope climb x 5 metres/16 feet
Hand release push-ups x 8
Assault bike x 8 cals
7 minutes 20 secs
Stretching
50 minutes
Bench press ... hate bench. 75kg x 6 felt good and form felt tight. Would love for this to be 100kg but sucks to be me
Pendlays ... haven't done these for a while
100kg/220lbs x 6 ... felt very light
110kg/242lbs x 3 ... still pretty light but a bit of a kip was coming in and I could feel that hamstring tendon tugging so left it
Sled rows/sled drags ...
Rows were done with a hip hinge and lat row movement, so a power move. Did this on the rubber mats rather than the driveway so loads more resistance
Drags were done with a backwards drag
Metcon .... rope climbs were easy but doing anything after pedalling the assault bike is tough ... pretty much did each round in 1 minute 40 secs but then took 20 secs rest before climbing the rope. Did the last round in 1 minute 20 secs
Overall .... nothing challenging. Fun session
Wednesday 25th October 2017
Rehabby Squats
Superset
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
Squats
5 x 110kg/242lbs
3 x 120kg/264lbs
3 x 120kg/264lbs
3 x 120kg/264lbs
knee tracking/hip opening/depth
Seated cable rows
7, 7, 7, 7, 7 x 107.5kg/236lbs
Standing smith machine calf raises
20, 15, 12, 12, 12 x 66lbs each side
Standing cable flyes
10, 10, 10, 10, 10 x 22lbs each side
Wide grip pull-ups
5, 5, 5, 5
Stretches
60 minutes"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-28-2017, 02:31 AM #2208
Thursday 26th October 2017
Regular rehab session
Rehab session ... 4 rounds of:
Single leg glute bridge .... 10 x 2 sec bridge each leg (BW+10kg) .... isometric glute tension
Single arm standing cable presses .... 10 each side .... shoulder stability and strength
Bulgarian split squats .... 10 x BW+12kg each leg .... knee stability. Quad strength
Single armed KB bench press .... 10 x 10kg each side .... shoulder stability
Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
30 minutes
This was pretty much continuous time under tension .... leg sets were intense with the glute bridges frying the hams and the Bulgarian Split squats had the quads burning. Really felt like good rehab for the glute tendon
Squats with JP tomorrow
Friday 27th October 2017
Squats with JP
Warm-up
Paused squats .... 10 x 2:2:1 tempo squats
Walking lunges .... 10 x BW
Paused squats .... 10 x 2:2:1 tempo squats
Walking lunges .... 10 x BW
Squats .... 2:2:1 tempo paused squats
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 110kg/242lbs
2 second slow eccentric; 2 second pause; power up
Squat rep out
15 x 100kg/220lbs
Superset
Walking lunges/pistol squats
16 x 60kg/132lbs walking lunges
8 x BW each leg pistol squats
12 x 70kg/154lbs walking lunges
8 x BW each leg pistol squats
10 x 80kg/176lbs walking lunges
8 x BW each leg pistol squats
Burning the quads
Metcon ... Prowler pushes/GHD sit-ups/GHD hollow holds .... 4 rounds
Prowler push ... 140kg+50kg sled=190kg/418lbs x 20 metres
GHD sit-ups ... 5 x full range hyperextension sit-ups
GHD hollow hold ... 10 seconds hold
GHD sit-ups ... 5 x full range hyperextension sit-ups
Prowler push ... 160kg+50kg sled=210kg/462lbs x 20 metres
GHD sit-ups ... 5 x full range hyperextension sit-ups
GHD hollow hold ... 10 seconds hold
GHD sit-ups ... 5 x full range hyperextension sit-ups
Prowler push ... 180kg+50kg sled=230kg/506lbs x 20 metres
GHD sit-ups ... 5 x full range hyperextension sit-ups
GHD hollow hold ... 10 seconds hold
GHD sit-ups ... 5 x full range hyperextension sit-ups
Prowler push ... 205kg+50kg sled=255kg/561lbs x 20 metres PR
GHD sit-ups ... 5 x full range hyperextension sit-ups
GHD hollow hold ... 10 seconds hold
GHD sit-ups ... 5 x full range hyperextension sit-ups
3 minutes 47 seconds
Stretching
50 minutes
Paused Squats ... using a two second slow eccentric, 2 second pause in the hole, then power up, so a 2:2:1 tempo
100kg/220lbs x 5 ... easy
110kg/242lbs x 5 ... easy but 5th rep started to feel heavy.
JP said it was all very deep and knee and hip tracking looked perfect. Glute tendon and hamstring tendon attachment are a little tender but didn't hurt during the squats so I'm happy with that. It'll be interesting to see if I feel a bit more pain tomorrow
Squats ... 15 x 100kg
All good but my legs were burning and lungs were churning
Walking lunges/pistol squats superset ...
Walking lunges ... 80kg/176lbs x 10 ... comfortable weight. Always a bit worried I'll roll out my knee
Pistol squats ... sets of 8 each leg. Easiest way to do these is just to crank them out .... quads and lungs burn
Metcon
Prowler pushes were added to each round ... 205kg+50kg made a 255kg/561lb push so that was a record. Got it an unbroken 18 metres then ground to a halt with 2 metres to go. F@#% it was hard to get it moving again for that last two metres
Didn't feel like I did a lot but all I want to do is go to sleep
Saturday 27th October 2017
FST-7 bro bash
Bro bash @ gym
Standing OHPs .... FST-7
15 x bar
11 x bar
10 x bar
9 x bar
10 x bar
10 x bar
10 x bar
30 seconds rest between sets
Seated cable rows .... FST-7
10 x 90kg (198lbs)
10 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
30 seconds rest between sets
Wide grip lat pull-downs .... FST-7
12 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
30 seconds rest between sets
Pec deck flyes .... FST-7
10 x 89kg (196lbs)
10 x 89kg (196lbs)
9 x 89kg (196lbs)
8 x 89kg (196lbs)
8 x 89kg (196lbs)
8 x 89kg (196lbs)
8 x 89kg (196lbs)
30 seconds rest between sets
Horizontal press calf raises .... FST-7
19 x 240lbs
15 x 240lbs
11 x 240lbs
10 x 240lbs
12 x 240lbs
12 x 240lbs
11 x 240lbs
30 seconds rest between sets
EZ bar curls .... FST-7
10 x 30kg (66lbs)
10 x 30kg (66lbs)
8 x 30kg (66lbs)
8 x 30kg (66lbs)
8 x 30kg (66lbs)
8 x 30kg (66lbs)
8 x 30kg (66lbs)
30 seconds rest between sets
Triceps rope OH extensions .... FST-7
10 x 100lbs
9 x 100lbs
8 x 100lbs
12 x 90lbs
10 x 90lbs
10 x 90lbs
9 x 90lbs
30 seconds rest between sets
55 minutes
Had my date night cancelled so managed to get to the gym after work and was inspired by Chris to do an FST-7 session .... think the last one I did like this was in May 2016! It is a fatiguing way to work but at least my shoulders felt swole. Got dat FST-7 pump going on
Got that FST-7 pump going on by Andrew , on Flickr"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-29-2017, 03:09 AM #2209
Sunday 29th October 2017
165lbs
Squat form work
Cycled to work today .... first time on my new bike. After the ride home I didn't want to waste the warm-up so what else to do but squats
Squats
5 x 40kg (88lbs)
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
Trying to focus on form ... wider stance, knees out, keeping it controlled
1st set 120kg/264lbs x 5
https://youtu.be/3P6dX4QzyQg
4th set 120kg/264lbs x 5
https://youtu.be/zHCa2Po2bUA
The glute tendon tear and the hamstring tendon strain are still there but the regular squatting has helped my mobility ... I feel at least I'm not favouring one side or the other"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-30-2017, 04:31 AM #2210
Monday 30th October 2017
Push/pull with JP
Warm-up
2 rounds
BB bench .... 10 x bar
Archer ring rows .... 8 x arm
Hanging L sit .... 20 seconds
Superset .... 10-8-6-4-2
Bench Press
10 x 50kg/110lbs
8 x 60kg/132lbs
6 x 70kg/154lbs
4 x 75kg/165lbs
2 x 80kg/176lbs
10 x 50kg/110lbs AMRAP
with pull-ups
10 x BW
8 x BW+10kg/22lbs
6 x BW+15kg/33lbs
4 x BW+20kg/44lbs
2 x BW+25kg/55lbs
13 x BW AMRAP
Superset .... 10-8-6-4-2
Yates rows ... underhand grip
10 x 50kg/110lbs
8 x 80kg/176lbs
6 x 90kg/198lbs
4 x 95kg/209lbs
2 x 100kg/220lbs
20 x 70kg/154lbs AMRAP
Felt surprisingly strong
with dips
10 x BW
8 x BW+5kg/11lbs
6 x BW+7.5kg/17lbs
4 x BW+10kg/22lbs
2 x BW+12.5kg/28lbs
11 x BW AMRAP
Metcon ... deadlifts/push-ups/ab mat sit-ups ... 21-15-9 ... target 6 minutes
21 x 80kg/176lbs deadlifts
21 x Hand release push-ups
21 ab mat sit-ups
15 x 80kg/176lbs deadlifts
15 x Hand release push-ups
15 ab mat sit-ups
9 x 80kg/176lbs deadlifts
9 x Hand release push-ups
9 ab mat sit-ups
5 minutes 20 secs
Stretching
50 minutes
Bench press ... hate bench. At least JP said he can see the hypertrophy in my tris
Underhand Yates rows ... haven't done these for 4 years since I ruptured my DBT
100kg x 2 felt very light ... added a 3rd rep for the hell of it
Metcon ....
Deads ... 21-15-9 all unbroken. 45 reps total x 80kg
Hand release push-ups ... I knew these would be the weak link. Broke it into 12+9 then 8+7 then 9
Beat the target easily
Overall ... a hypertrophy session. Happy to do deads even though they're very light"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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10-30-2017, 07:20 PM #2211
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10-30-2017, 09:43 PM #2212
Motivating journal! Subbed for the continuing journey
"Who's the more foolish:The fool, or the fool who follows him?"
"This is your life and it's ending one minute at a time"
----------------------------------------------------
https://forum.bodybuilding.com/showthread.php?t=174935631&p=1523935631#post1523935631
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10-31-2017, 03:08 AM #2213
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10-31-2017, 07:44 AM #2214
- Join Date: Mar 2008
- Location: Illinois, United States
- Age: 34
- Posts: 7,837
- Rep Power: 26752
So happy to see the glute and hammy issue havent prevented you from training. Finding that comfort weight at 120kg for squat and taking the opportunity to work on technique + keeping the LPHC mobile and strong is smart and experienced training my man.
Nice double on bench as well + holy shiit delt + bicep pump after that FST7!
How do you like doing the push/pull super sets? I did that a while back pairing OHP with pullups and bench with bb rows, and i remember that being an exhausting workout. Solid effort there.
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11-02-2017, 01:01 AM #2215
Thanks Brian .... I always look much more swole in pics than in RL
Still ... gotta luv da pump
Thanks!
I like the BW exercises but I bow down to you as a master of the dips and pull-ups
It's great to see you around John!
Thanks Mike .... I'm enjoying squatting again after a year of misery and squatting regularly seems to have helped me loosen up and grind in form
My bench press will forever be sh!te because my RC is pretty much non-existent now but the pay-off is that my triceps and delts do all of the stabilising so they're growing ... my trainer says to me 'it doesn't matter what I bench because I look like I bench 300
I like a push-pull superset .... it's sure harder than sticking with regular sets but I do feel that the against/antagonist mix helps with my shoulder stability
Tuesday 31st October 2017
Rehab squats and bro stuff
Superset
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
Squats
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
knee tracking/hip opening/depth
Seated cable rows ... tempo 2:2:2
8, 8, 8, 8, 8 x 105kg/231lbs
V handle lat pull-downs to chest ... tempo 2:2:2
6, 6, 6, 6, 6 x 80kg/176lbs
Reverse pec deck rear delt flyes ... tempo 2:2:2
7, 7, 7, 7, 7 x 120lbs
Stretches
50 minutes
Escaped from work in the middle of the day to do this one. Did some squats at 120kg/264lbs which is a really comfortable working weight now .... must remind myself not to push too hard because JP will do the pushing on Thursday. Other lifts were slow tempo and controlled and felt good and had a good pump going
Rest day Wednesday and then squats with JP Thursday
Thursday 2nd November 2017
Round 1 @ 0630 ... Regular rehab session
Rehab session ... 4 rounds of:
Double leg glute bridge .... 10 x 2 sec bridge .... feet on bench, shoulders on the ground .... isometric glute tension
Cable pull-overs .... 10 reps: on a low incline bench reaching behind at full extension and pull-over .... shoulder stability and strength
Bulgarian split squats .... 10 x BW+12kg each leg .... knee stability. Quad strength
Single armed KB bench press .... 10 x 10kg each side .... shoulder stability
Pistol squats .... 10 x BW+8kg each leg with rear leg crossing behind and opposite arm crossing in front .... eccentric load under tension for tendon healing
30 minutes
Continuous time under tension again .... good rehab for the glute tendon
Thursday 2nd November 2017
Round 2 @ 1100 ... Squats with JP
Warm-up
Paused squats .... 3 x bar x 10 second pause
Back functional line stretch .... 30 secs each side
Walking lunges .... 20 x BW
Squats ... to a 3RM
10 x 60kg/132lbs
5 x 90kg/198lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 140kg/308lbs
3 x 150kg/330lbs
All reps really good and deep
Superset
Walking lunges/pistol squats
20 x 60kg/132lbs walking lunges
8 x BW each leg pistol squats
12 x 80kg/176lbs walking lunges
8 x BW+10kg/22lbs each leg pistol squats
10 x 90kg/198lbs walking lunges
8 x BW+12kg/27lbs each leg pistol squats
Burning the quads
Equal heaviest walking lunges I've done
Superset
Step-ups/Barbell rollouts
10 x two 20kg/44lb KBs in front rack position ... step-ups to 18" box
10 x rollout to full lat extension and pause
10 x two 20kg/44lb KBs in front rack position ... step-ups to 18" box
10 x rollout to full lat extension and pause
10 x two 20kg/44lb KBs in front rack position ... step-ups to 18" box
10 x rollout to full lat extension and pause
Quads and grip dying
Metcon ... Walking lunges /KB swings/hanging KTEs .... 4 minutes
Walking lunges ... 50 steps x 40kg/88lbs
Kettle Bell swings ... 20 x 32kg/71lbs
Hanging knees-to-elbows ... 20
Walking lunges ... 50 steps x 40kg/88lbs
5 minutes 20 seconds
OK .... this just killed me!
Stretching
50 minutes
Squats ... 3RM ... wore my new knee sleeves which fit tighter than my old ones.
120kg/220lbs x 5 ... easy. Been doing these as my working sets
130kg/286lbs x 3 ... easy
140kg/308lbs x 3 ... committed and felt smooth
150kg/330lbs x 3 ... starting to feel fatigued. Last rep was an RPE 9: good and deep and smooth out of the hole but slowing down. Very happy and much better than the 150kg double from two weeks back
Walking lunges/pistol squats superset ...
Walking lunges ... 90kg/198lbs x 10 ... comfortable weight on the back but the quads were getting tired. Equal heaviest weight for walking lunges
Pistol squats ... sets of 8 each leg and carrying a KB in the rack position. Wow ... quads and hams getting smashed and alternating with lunges
Step-ups/barbell rollouts superset ...
Step-ups ... cleaning two KBs into the front rack position and then doing step-ups to an 18" box. Yes more quad work+my shoulders don't like a front rack
Barbell rollouts ... rolling out from the knees into full overhead extension and then using the lats to pull the bar back. Grip was dying
Metcon
Lunges were cruel .... 40kg/88lbs is light but my quads were already destroyed. 50 steps to start just wiped me out. KB swings and KTEs did not GAF, but 50 walking lunges to finish and I was drenched in sweat and just wanted to die
Overall ... legs are destroyed"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-03-2017, 09:27 AM #2216
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11-03-2017, 11:48 AM #2217
Legs would be cooked noodles!! Great work in here
"Who's the more foolish:The fool, or the fool who follows him?"
"This is your life and it's ending one minute at a time"
----------------------------------------------------
https://forum.bodybuilding.com/showthread.php?t=174935631&p=1523935631#post1523935631
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11-03-2017, 01:36 PM #2218
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11-03-2017, 10:58 PM #2219
Thanks Tayd! I always look bigger in pics than I do in the mirror
Thank .... legs were jelly after the workout. Got in my car and all I wanted to do was to fall asleep .... at midday
Thanks Leigh .... legs were destroyed: I know its masochistic but I love that feeling when your legs or back are physically wrecked
You know I've been losing weight but I'm getting more comments about looking 'bigger' than when I was 10lbs heavier!
Saturday 4th November 2017
162lbs ... Rehabby squats and arms
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
Squats
5 x 120kg/264lbs
5 x 125kg/275lbs *vid
3 x 130kg/286lbs *vid
knee tracking/hip opening/depth
superset
Standing overhead rope triceps extensions
10, 10, 10, 10, 10 x 100lbs
with standing close grip cable curls
10, 10, 10, 10, 8 x 50lbs
Long head of triceps; short head of biceps
Superset
V handle lat pull-downs to chest
7, 7, 7, 7, 7 x 80kg/176lbs
with strict dips
6, 6, 6, 6, 6
Serratus, bis and tris
Superset
Zottman curls
12, 10, 10, 9 x 10kg DBs
with standing close grip triceps pushdowns
12, 12, 11, 9 x 80lbs
Brachialis/brachioradialis; medial head of triceps
80 minutes
Not working at all this weekend so very happy (plus I have a date night)
Used today as an opportunity to assess my working weights on the squats. When I'm with JP I'm in a totally different headspace as to when I'm training on my own .... with JP I have him urging me on and encouraging me and I also have a spotter so I push harder. It's no surprise that I get my PBs (and my injuries ) when I'm with him. When I'm on my own I tend to be much more tentative but it also gives me an opportunity to assess my form and work out where my working weights should be
Took these vids
125kg/275lbs x 5
https://youtu.be/LcozZCAzCj4
then 130kg/286lbs x 3
https://youtu.be/arianB2En5Q
125kg felt pretty free and consistent.
130kg I spent a bit too long at the top before committing and didn't feel as deep or as comfortable with my stance. Glute tendon has been a little bit angry after the leg sesh on Thursday so I was mentally slowing myself down. I think 125kg/275lbs will be a good working weight now for twice a week squats and I'll leave the heavier squatting once a week for my JP sessions
Arm work was inspired by Steve Cook's recent youtube vid on arm training
A glorious sunny day here so I hope you're all enjoying your weekend!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-04-2017, 04:31 AM #2220
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