tales from the man cave

Nice pressing there mate. What time in the day do you usually train?

Cheers but didn't feel 100% after squatting and from my last workout and should've done more.

Usually train mid morning/midday.

Today's efforts

Usual dynamic warmup stuff and shoulder dislocations etc

Axle clean and press

30kg x 10
50kg x 6
70kg x 3
80kg x 1
90kg x 1
100kg x failed clean, belly cleaned, failed press (no equip)
100kg x 1, belly cleaned and pressed (belt, wrist wraps, knee sleeves)
90kg x 3 ( knee sleeves and wrist wraps )
80kg x 5 ( knee sleeves and wrist wraps )

90 felt easy enough but just couldn't get under the 100 or pull it high enough. Only pulling to slightly above nipples.

Belly cleaning and pressing equipped I think 105/110 is doable.


Farmers walk 15m drop/pickup 15m

50kg e/h - 19 seconds
70kg e/h - 23 seconds
90kg e/h - 27 seconds ( belt and knee sleeves)



Decent enough session, ran out of chalk so everything was done without chalk today.

How do you like the juggernaut program? looks good for volume work.

It's ok, first cycle is 10 reps so there is plenty volume to begin with which is bit of a shock to the system.

Today's session

Warmup stuff

Deadlift juggernaut accumulation 10's

W/u 60kg x 10, 100kg x 6

130kg x 10
130kg x 10
130kg x 10
130kg x 10
130kg x 10

All done DOH and no equip. Weight was easy but taxing on the cv system

18" deadlifts

180kg x 10 ( alt. grip no equip )

Bench press 5/3/1

W/u 60kg x 10

105kg x 5 ( no equip )
112.5 x 5 ( no equip )
120kg x 8 ( wrist wraps ) couple short from what I was hoping, still gassed from deadlifts

Paused bench press

65kg x 10

Weighted dips s/s with chins

20kg x 10, bw x 10.
40kg x 7, bw x 7.

Pendlay rows ( bench press grip width )

65kg x 10

Tough session today, struggled with everything after the deadlifts! Should maybe of had a can of something during the session to keep energy levels up. Still, progress was made

Well, thought today's training would be terrible and it was!

Loaded with the cold and should've went back to bed instead of going into the cave.

Anyway, this is what happened.

Usual dynamic warmup stuff

Standing strict press juggernaut accumulation 10's

W/u bar x 10, 40kg x 8

50kg x 10reps x 5 sets

All easy and no equip as they should've been

Started feeling shakes and light headed

Squats 5/3/1

W/u 60kg x 5, 100kg x 5

135kg x 5 ( no equip ) felt like 180
145kg x 5 ( same as previous )
152.5kg x 6 ( belt and knee sleeves ) every rep a struggle and 4/5 short of what I should've achieved!


Decided to call it a day!

Off on holiday next week which I'm looking forward to for many reasons but a needed break from training aswell. All inclusive 4* hotel so going to get a good feed and relax.

If I feel up to it I'll do some event stuff on Friday, see what happens.

We'll, back from holiday and feeling fresh.

Trained this morning

Usual dynamic stuff etc

Bench press juggernaut intens 10's

W/u 60kg x 10
77.5kg x 5
87.5kg x 5
95kg x 10
95kg x 10
95kg x 10

All no equip as it was pretty easy and straight forward

Paused bench press

70kg x 10

Deadlift 5/3/1

W/u 60kg x 10, 100kg x 5, 140kg x 3
172.5kg x 3 ( doh no equip )
182.5kg x 3 ( alt grip chalk )
192.5kg x 8 ( doh straps and belt ) pulled the 9th off the floor but only to the knees, pb though

7" deadlifts

140kg x 7 ( alt grip )


Weighted dips s/s with chins
20kg x 10, bw x 10.
40kg x 8, bw x 6

Done

Felt fresh to begin with but was running out of steam come the end, was planning to do some pendlay rows but decided I'd had enough.

Trained tonight as it was the only time that suited and trained with a friend tonight

Also tried the protein works pre workout "raze"

Usual warmup stuff

Squats juggernaut intens 10's

W/u 60kg x 10
100kg x 5
112.5kg x 5
122.5kg x 10
122.5kg x 10
122.5kg x 10 ( belt )

Front paused squats

65kg x 10

Strict press 5/3/1

W/u 40kg x 10, 60kg x 3
67.5kg x 3
72.5kg x 3
77.5kg x 8 ( belt, wrist wraps )

Cgp - u/h pushdowns - o/h pushdowns tri set
60kg x 10, 10kg x 10, 10kg x 10
100kg x 10, 20kg x 10, 20kg x 10

Ez bar wide and close grip curls s/s
25kg x 10, 10
35kg x 10, 5 r/p 5

Massive pump in all muscle groups worked tonight thinking due to the "raze"

Didn't enjoy the squats, felt as though I was rushing the reps, easy enough weight but didn't feel or look good form, again thinking due to the "raze". Enjoyable workout after the initial buzz.

Tonight's session

Some event and conditioning

Log clean and press

50kg x 8
70kg x 3
80kg x 2
90kg x 1
100kg x f,f ( wrist wraps )
100kg x 1 ( wrist wraps and belt )
105kg x f
90kg x 3 ( wrist wraps )
80kg x 5 ( wrist wraps )


90kg sandbag over 38"

10 reps ( no equip )



Farmers hold

100kg e/h x 45 seconds ( belt, hew haw chalk again )

90kg e/h x 25 seconds ( as above )



Bit disappointed with the log, was hoping for more but I'm not training it on a regular basis so probably hoping for a bit much. Sandbag was good for conditioning and pretty chuffed with my grip as again haven't done much for grip on a regular basis.

Today's session

Pre workout dynamic stuff

Deadlift juggernaut intens 10's

W/u 60kg x 10, 100kg x 6

117.5kg x 5
135kg x 5
145kg x 10 ( chalk doh )
145kg x 10 ( doh )
145kg x 10 ( chalk, alt grip )

18" deadlifts

185kg x 8 ( chalk, alt grip )


Bench press 5/3/1

W/u 60kg x 10, 100kg x 5

112.5kg x 3 ( chalk )
120kg x 3 ( chalk )
125kg x 7 ( chalk, wrist wraps ) one rep short of what I'd hoped

Paused bench press

75kg x 10

Weighted dips, chins, pendlay rows ( bench press width grip )

40kg x 9, bw x 8, 70kg x 7

Decent enough session, deadlifts pretty easy, 18"s were hard. Can't complain about the pressing, felt a pain in my shoulder during warmup and wasn't exactly comfortable pressing. Got the last set on video, will try upload it.

http://youtu.be/jsQzaK4AGBY

Tonight's session

Usual warm up stuff, spent a bit more time warming up the shoulders as still got a pain in my left shoulder from the last workout.

Strict press juggernaut intens 10's

W/u bar x alot, 40kg x 5

47.5kg x 5
52.5kg x 5
57.5kg x 10
57.5kg x 10
57.5kg x 10

All done with no equip and pretty easy, last set was pain free???


Squats 5/3/1

W/u bar x alot, 60kg x 5, 100kg x 5

145kg x 3 ( no equip )
152.5kg x 3 ( knee sleeves )
162.5kg x 6 ( sleeves and belt ) one rep short of what I'd set myself, made an arse of the last rep tbh as you can see in the vid I'll post up shortly.

Paused squats

110kg x 7 ( sleeves )


Good mornings s/s with leg extensions

60kg x 10, 60kg x 10 ( no equip )

Tricep pushdowns s/s with barbell curls
20kg x 15, 20kg x 15
30kg x 10, 30kg x 10
40kg x 6, 40kg x 6

Happy with the session

1st time using weightlifting shoes and took a wee bit of getting used to, squats felt more stable and found myself changing the pace a bit and leaning more forward but did feel more glute activation.

Squats from tonight

http://youtu.be/O2zcaYFJB7Q

Done a bit of cv in work today.

Rowing

2000m in 13 minutes on hardest setting

Cross trainer interval program for 15 mins average heart rate 161bpm.

Loads of stretches for legs, hips, lower back and shoulders