19/12/17
What i felt like doing Speed endurance
Movement prep
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first day with no snow for 2 weeks... easy comfortable run...
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12-19-2017, 04:15 AM #5101Sleepy.
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12-19-2017, 05:30 AM #5102
19/12/17
What i felt like doing load
Close Grip bench
20x20
20x20
60x15
60x15
100x5
120x5
130x5
135x5
120x9
100x20
Wide Grip Pullups
BWx10
15x10
30x12
30x12
15x17
Wide Grip Pullups ss DB concentration curls
BWx12 ss 15x10
BWx12 ss 15x10
BWx12 ss 15x10
Upright Rows ss Side Laterals 60 secs rest
20x20 ss 15x15
30x20 ss 15x12
30x20 ss 15x12
30x20 ss 15x12
Ab Roller Torture
BWx15
BWx15
BWx15
BWx15
Close Grip - feeling great up to 130... happy... got a very shaky 5th rep at 135... changed the 110 pepper to 120....
Wide Grip Pullups - felt very good happy with all of the sets... 30 is getting better - more comfortable at 12 reps...
Superset 1 - still perfectly hard enough...
Superset 2 - feeling awesome here... hard to change this up if I do it on the next load...Sleepy.
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12-19-2017, 09:18 PM #5103
So important to find someone who knows their stuff ands tailors it for you .... so many people out there in the trainer and rehab space know phukall about working with people who actually do real sports
So I had to look up the gloves and Jacket
Salomon are always good ... salopettes or trousers? Those Noronna Lofoten jackets look great, and sooo light! I'm in need of new ski pants ... my old North Face ones have been great but they are now scarred and leak a bit so I'll be looking this year. The Noronna trousers look pretty cool though
Gloves look awesome and I'm due to replace mine. Boots are 8 years old and could do with replacing them .. so many choices, not enough money"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-19-2017, 10:22 PM #5104
Very nice to get comfortably deep reps @ 130 and some serious loading after with 16 reps of the half squats @ 160
So what happens when you get too wide? Back issues or do you feel it pulling somewhere?
Massive volume on that CGBP
You'd know everything will pale into insignificance next to the real Tex-Mex you'd get in the US
Doing great work on the bike btw ... really pushing the gears and wattage!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-19-2017, 11:05 PM #5105
Ha ... you're the opposite to me at the moment ... I'm not putting on the air conditioning because it's way too expensive to run. I die of the heat though ..
Good strong paused squats. Good looking pulls for EMOM
Killing that triceps superset ... I can't imagine getting 20 dips unbroken. Mind you I can't remotely conceive of CG benching 110 x 12 either
Smashing the HSs @ 170 now
Ha ... that's 8000kg of close grip the day after smashing them with that tri-set
Always loving your training load Scott!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-20-2017, 12:23 AM #5106
Agreed...
yes good ski stuff is not cheap at all... but I would rather buy the odd thing every year and be happy when skiing in the cold...
Pants = salopettes... just americanised there....
If I was to buy a new jacket and pants it would be Norrona Lofoten or Sweet Protection Juggernaut both pants and jacket... I would only buy Hestra gloves - own 1 pair of Henrik Windstet Mitts and Vertical cut free ride gloves...Sleepy.
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12-20-2017, 12:25 AM #5107
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12-20-2017, 12:28 AM #5108
haha warm here now for a week... find put the heating on yesterday...
thanks...
haha softy you are almost at the 100 bench... dips I love but always been scared to add weight since I dislocated my clavicle and separated ribs off my sternum....
yep... getting used to ore weight on the shoulders...
it was on Tuesday after Friday last upper...so no they had some rest.... it lower upper rest lower upper rest rest for the week...Sleepy.
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12-20-2017, 12:30 AM #5109
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12-20-2017, 12:55 AM #5110
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12-21-2017, 02:27 AM #5111
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12-21-2017, 05:06 AM #5112
21/12/17
What i felt like doing load
Olympic Squat 2 sec Pause
BWx20
BWx20
20x5
20x5
60x5
60x5
80x5
80X5
100x5
110x5
115x5
BB Bulgarian Split Squat 60 secs rest
60x15
60x15
60x15
60x15
Clean Pulls EMOM
60x3
80x2
80x2
100x1
100x1
110x1
110x1
110x1
120x1
120x1
120x1
Back Extensions
15x15(=PR 33lbs)
15x15
15x15
15x15
Standing Russian Twists
20x30
20x30
20x30
20x30
Olympic Squat - nice and comfortable up to 100... going for 115... happy...
BSS - wow that was hard today... three sets in and struggling...
Pulls - took out one 60 and added a 110 so a better session overall...
BE - wow that was hard today... done thankfully...Sleepy.
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12-22-2017, 03:27 AM #5113
22/12/17
What i felt like doing endurance
Keiser M3 bike
RPM - 72
Watt - 168
ODO - 7.1
Gear - 15
Time - 20.00
Was so not in the mood today... still good enough...
well after 2.5m last week its looking like next week might fill up Val before my arrival a week tomorrow...
http://www.snow-forecast.com/resorts...Isere/6day/midSleepy.
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12-23-2017, 02:48 AM #5114
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12-23-2017, 09:25 AM #5115
13/12/17
What i felt like doing load
Military Press
20x20 BTN
20x20 BTN
Split Jerk
50x2
60x2
70x1
80x1
80x1
85x1
Military Press
60x18
50x20
BB Rows over bench
60x10
80x10
100x5
110x5
110x5
100x8
Flat bench ss Skulls ss Dips
60x15
110x12 ss 60x12 ss BWx20
110x12 ss 60x12 ss BWx20
110x12 ss 60x12 ss BWx20
Side Laterals
22.5x10 ds 15x12
22.5x10 ds 15x12
15x20
15x20
Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30
Overhead - Easy as expected up to 70.... 80 was ok... just got the 85... something to build on for next year....
Rows - 110 is still my limit... stuck here - head is about to explode on all the 110 reps... 100 was heavy... need to figure out how to get these moving....
Superset - triceps are definitely beginning to feel good... chest still feels small and weak....
SL - just getting the volume in to finish me off...
Well that is the last planned weights session of the year... next week I will just go as a I see and feel, along with what I have on... I don't go skiing till Saturday December 30... It almost like a Friday but its really a Saturday but feels like a Sunday...
I do like this 4 session load - doubt I will change much if anything for the first load of 2018....Sleepy.
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12-24-2017, 08:16 AM #5116
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12-26-2017, 04:04 AM #5117
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12-26-2017, 04:49 AM #5118
26/12/17
What i felt like doing deload
Olympic Squat
BWx20
20x5
20x10
60x10
100x2
120x2
125x2
130x2
135x2
Half Squat
150x3
160x3
Back Extensions
15x15(=PR)
15x15
15x15
Crunches on Ball
BWx30
BWx30
BWx30
BWx30
Olympic Squat - just low reps to keep my wee veggies moving... happy to get 135... thats the most I have squatted definitely this year and it was comfortable...
HS - I am never going have a problem with the top half of the squat...
BE - just some nice volume in here...
Time to do lots of stretching - been neglecting this massively and beginning to feel it now in the hips and quads...
as said just doing what I feel like this week... but forecast is looking amazing for Val so really just getting my legs set up to ski what looks to be powder my first morning on Sunday....Sleepy.
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12-26-2017, 03:59 PM #5119
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12-27-2017, 04:15 AM #5120
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12-27-2017, 06:10 AM #5121
27/12/17
What i felt like doing deload
Military Press
20x20 BTN
20x20 BTN
50x10
60x10
70x8
Military Press ss Side Laterals
50x12 ss 15x15
50x12 ss 15x15
50x12 ss 15x20
Military Press ss Upright Rows
50x12 ss 20x20
50x12 ss 30x20
50x12 ss 20x20
Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30
MP - trying to keep it very simple and quick today... the difference is massive between 60 and 70....
SS1 - felt great....
SS2 - 50 is beginning to be very hard come the second set...
Saturday is travel day skiing but most importantly I get to eat sweets/candy/lollies for the first time since the start of October!!!!!Sleepy.
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12-27-2017, 03:46 PM #5122
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12-28-2017, 03:44 AM #5123
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12-28-2017, 05:22 AM #5124
28/12/17
What i felt like doing deload
BB Rows over bench
60x10
80x10
100x5
110x5
Wide Grip Pullups
BWx10
20x17
20x16
BWx20
Wide Grip Pullups ss DB concentration curls
BWx14 ss 15x10
BWx14 ss 15x10
Crunches on Ball
BWx30
BWx30
BWx30
BWx30
Rows - 110 is still stupid heavy... I need to get thee better with a different strategy next year....
Pullups - happy with those numbers at 20...not tried that for a while... room to improve...
Superset - aim was 14 and got it....
Now getting worried that there is too much snow next week to ski....Sleepy.
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12-29-2017, 03:39 AM #5125
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12-29-2017, 04:16 AM #5126
29/12/17
What i felt like doing deload
Flat bench
20x20
20x20
60x15
100x8
120x5
130x5
140x4
Close Grip bench
120x10
100x15
100x15
100x15
Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30
Flat - bench is feeling very good up to 130... semi happy at 140...
CGB - just got 10 at 120...hard as!!!! Happy at 100...
DONE - will be back next year... been a good recovery year after a couple poop years lifting!!!Sleepy.
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12-29-2017, 04:03 PM #5127
Yes .. I prefer to buy quality and make it last. My jacket is a 4 year old Sweet Protection 'Crusader' which is great (and which I recall I researched and bought after you'd recommended it ). It looks very similar to the current 'Supernaut' gear. Yes .... I'm having serious salopette envy looking at the pants
I'm always adjusting my knee stance ... wider upsets my knees and that lateral glute tendon attachment; narrower stirs up the hammie attachment
And so much food in the US is good quality ingredients just destroyed with fats and sauces, but Mexican food is just the best ever!!!
The last time I benched 100kg was Christmas 2009 .... using a fat bar: that's when I got that first giant tear in the RC ... going slow and heart it rip like a sheet
So hard to build back from that and even if I get a single, I don't have the stability to knock out safe reps = a long, long work in progress
Ooooh .... that must've been painful! I always worry about losing control on the dip and plunging too deepLast edited by fittofattofit; 12-29-2017 at 04:17 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-29-2017, 04:41 PM #5128
Loving the progression on those paused squats!
'Chest feels small and weak' has to be all in your head .... tris get smashed but 36 reps @ 110 on the bench + dips has to get the pecticles pumped as well
Nice to be closing out the 2017 squats on a high!
Ha .... so does that mean you've dropped weight since you've been off the lollies? Strong MP volume and a huge amount of pressing off the shoulders. Hope you had a good Christmas
Nice way to finish 2017 with over 10k benched
Hope you have a great time in Val ... snow looks good with some heavy falls on the way and new snow most days ahead
So any lifting/fitness targets for 2018? Oly squats, OH jerk, biking?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-09-2018, 01:46 AM #5129
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01-09-2018, 04:31 AM #5130
[Q09/01/18
What i felt like doing Speed endurance
Movement prep
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10 secs rest
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can I still run??? seems so....Sleepy.
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