tales from the man cave
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ironcolin19/01/15 @ 00:52
Post Edited: 19.01.2015 @ 09:46 AM by ironcolin
Back at it after more than a week off. My wife gave birth to our 2nd son on the 8th and everything ha taken a back seat naturally.Another plus, injuries seem a lot better and feeling somewhat fresh.
Decided to repeat my last sessions to get back into things.
Warm up as per
Squats 6 x 2 @ 80% beltless
100kg x 2, 2
115kg x 2, 2
132.5kg x 2
152.5kg x 2, 2, 2, 2, 2, 2
1st 3-4 sets felt terrible but got it back for the last reps
Deadlifts auto reg 5 x 5 belt alt. grip
100kg x 5
120kg x 5
140kg x 3
170kg x 5, 5, 5, 5, 5
Relatively tough session. Next few I expect will be also till things get back on track.
ironcolin20/01/15 @ 15:35
Upper body warm up stuff, cave temp -1
Standing axle strict press ( gipsies barbell aka scaffold pole )
45kg x 5, 55kg x 5
65kg x 5
75kg x 5
85kg x 6 ( belt sleeves ) not too disappointed with 6
Dips supersetted with hammer grip chin ups
Bw + 10kg x 5, 5, 12. Bw + 10kg x 5, 5, 3 and 2 half reps
Rope triceps extensions supersetted with axle bicep curls
20kg x 8, 7. 30kg x 10, 10
Enjoyable session. Arm feels good ( touch wood ) another week or so and I'll try some tyre flipping again.
Axle work instead of barbell made things a bit more difficult which I think I'll stick with for a while.
Standing axle strict press ( gipsies barbell aka scaffold pole )
45kg x 5, 55kg x 5
65kg x 5
75kg x 5
85kg x 6 ( belt sleeves ) not too disappointed with 6
Dips supersetted with hammer grip chin ups
Bw + 10kg x 5, 5, 12. Bw + 10kg x 5, 5, 3 and 2 half reps
Rope triceps extensions supersetted with axle bicep curls
20kg x 8, 7. 30kg x 10, 10
Enjoyable session. Arm feels good ( touch wood ) another week or so and I'll try some tyre flipping again.
Axle work instead of barbell made things a bit more difficult which I think I'll stick with for a while.
ironcolin23/01/15 @ 14:38
Warm up as per
Squats RSMR 6 x 5 @ 80%
100kg x 2, 2
115kg x 2, 2
132.5kg x 2
152.5kg x 5, 5, 5, 5, 5, 5 ( belt and sleeves ) these were tough going on the final 2 sets
Car deadlift side handle
2 reps ( belt straps ) piss poor, was really hard to get any leg involvement after squats
Giant dumbbell 50kg
3 reps
5 reps
4 reps
Done at this point, after the squatting even the thought of doing anything else was difficult.
Squats RSMR 6 x 5 @ 80%
100kg x 2, 2
115kg x 2, 2
132.5kg x 2
152.5kg x 5, 5, 5, 5, 5, 5 ( belt and sleeves ) these were tough going on the final 2 sets
Car deadlift side handle
2 reps ( belt straps ) piss poor, was really hard to get any leg involvement after squats
Giant dumbbell 50kg
3 reps
5 reps
4 reps
Done at this point, after the squatting even the thought of doing anything else was difficult.
ironcolin26/01/15 @ 14:20
Post Edited: 26.01.2015 @ 14:21 PM by ironcolin
Why is it that when one injury heals another occurs.Legs have been a bit twitchy since last squat session and a couple of weeks ago after doing the 6x5 session my whole right leg cramped and today I was supposed to do the 6x2 session and bang, 1st rep and my right leg is away again! f**king agony! Sitting in a cold bath to try calm down any inflammation.
Same thing happened on the last cycle of rsmr but at the time I managed it and carried on.
This time I'm thinking something about this program doesn't suit me or I'm not putting on enough effort to recovery. Either way I'm thinking I'll need to start from scratch with a program with some conditioning to progress to lower reps more load. Thinking juggernaut.
Congrats on being a Dad (again?).
Regarding the cramp, you could try drinking (flat) tonic water during your session, the Quinine in it is supposed to help cramp.
Regarding the cramp, you could try drinking (flat) tonic water during your session, the Quinine in it is supposed to help cramp.
ironcolin26/01/15 @ 18:10
Cheers, yeah again. 2nd son, Lewis.
I'll try the tonic water. Just bought some isurge and carbs for during my sessions to see if that helps.
Looking at things again I think I have an imbalance between quad and hamstring strength. I never really put any focus into them with regards to assistance. Did try a few weeks ago and I should've stuck with it.
Think I'll stick with the rsmr but lower my weights and add hamstring assistance after deadlifts.
I'll try the tonic water. Just bought some isurge and carbs for during my sessions to see if that helps.
Looking at things again I think I have an imbalance between quad and hamstring strength. I never really put any focus into them with regards to assistance. Did try a few weeks ago and I should've stuck with it.
Think I'll stick with the rsmr but lower my weights and add hamstring assistance after deadlifts.
ironcolin28/01/15 @ 15:27
Warm up as per
Right leg feeling better, cold bath helped and ibuprofen with plenty stretching and foam rolling. See how squats go on Saturday.
Axle strict press
47.5kg x 5
57.5kg x 5
67.5kg x 5 ( belt )
77.5kg x 5 ( belt wrist wraps )
87.5kg x 5 ( belt wrist wraps and elbow sleeves )
Quite like these, think I'll keep progressing 2.5kg each week and see where it goes. Once I fail I'll lower the reps.
Dips supersetted with hammer grip chin ups
Bw + 20kg x 5, 5, 5 Bw + 10kg x 5, 5, 5
Rope triceps extensions supersetted with axle biceps curls
20kg x 10, 10. 32.5kg x 10, 10
More recovery stuff for the legs and groin over the next few days and fingers crossed my squat and events session goes ok at the weekend.
Right leg feeling better, cold bath helped and ibuprofen with plenty stretching and foam rolling. See how squats go on Saturday.
Axle strict press
47.5kg x 5
57.5kg x 5
67.5kg x 5 ( belt )
77.5kg x 5 ( belt wrist wraps )
87.5kg x 5 ( belt wrist wraps and elbow sleeves )
Quite like these, think I'll keep progressing 2.5kg each week and see where it goes. Once I fail I'll lower the reps.
Dips supersetted with hammer grip chin ups
Bw + 20kg x 5, 5, 5 Bw + 10kg x 5, 5, 5
Rope triceps extensions supersetted with axle biceps curls
20kg x 10, 10. 32.5kg x 10, 10
More recovery stuff for the legs and groin over the next few days and fingers crossed my squat and events session goes ok at the weekend.
ironcolin31/01/15 @ 15:22
Warm up as per, no issues
Squats beltless
70kg x 3
100kg x 3, 3, 3, 3, 3, 3, 3, 3
Axle 50mm push press
53kg x 3
73kg x 3
103kg x 1 ( belt )
113kg x f, f, f
113kg x f, f, f
103kg x 2 + a F
93kg x 5
Atlas stones
70kg x 5
100kg x 3
125kg x 6 ( tape tacky )
Technique on the stones was off, last rep was the best. Arm was a little achy before using the tape and tacky. Hopefully able to do the stones and tyre now without issues.
Squats beltless
70kg x 3
100kg x 3, 3, 3, 3, 3, 3, 3, 3
Axle 50mm push press
53kg x 3
73kg x 3
103kg x 1 ( belt )
113kg x f, f, f
113kg x f, f, f
103kg x 2 + a F
93kg x 5
Atlas stones
70kg x 5
100kg x 3
125kg x 6 ( tape tacky )
Technique on the stones was off, last rep was the best. Arm was a little achy before using the tape and tacky. Hopefully able to do the stones and tyre now without issues.
ironcolin03/02/15 @ 15:06
Zero degrees in the cave today
Warmup, no issues apart from lack of sleep
Squats juggernaut acc. 10's beltless
75kg x 6
95kg x 3
115kg x 10, 10, 10, 10, 10, 10
Incredible pump in the quads and blowing out my arse!
Deadlift auto reg 5x5 belted
60kg x 5
100kg x 5
140kg x 3
175kg x 5, 5, 5, 5, 5 ( belt alt. grip )
Somewhat challenging as my legs were like jelly and it was that cold I couldn't feel my toes!
SLD's beltless
140kg x 1
120kg x 5, 5, 5 ( DOH grip )
Lying hamstring curls
20kg x 15, 15
Deliberately kept these light just enough to feel the muscle working
All in all a decent hard session tapering off towards the end.
Thinking I need to bring the bar in a bit closer to the shins and over the middle of my foot when deadlifting to involve more hamstring, glute and lower back.
Warmup, no issues apart from lack of sleep
Squats juggernaut acc. 10's beltless
75kg x 6
95kg x 3
115kg x 10, 10, 10, 10, 10, 10
Incredible pump in the quads and blowing out my arse!
Deadlift auto reg 5x5 belted
60kg x 5
100kg x 5
140kg x 3
175kg x 5, 5, 5, 5, 5 ( belt alt. grip )
Somewhat challenging as my legs were like jelly and it was that cold I couldn't feel my toes!
SLD's beltless
140kg x 1
120kg x 5, 5, 5 ( DOH grip )
Lying hamstring curls
20kg x 15, 15
Deliberately kept these light just enough to feel the muscle working
All in all a decent hard session tapering off towards the end.
Thinking I need to bring the bar in a bit closer to the shins and over the middle of my foot when deadlifting to involve more hamstring, glute and lower back.
ironcolin05/02/15 @ 17:17
Warm up no issues
Strict axle press
50kg x 5
60kg x 5
70kg x 5 ( belt )
80kg x 5 ( belt wrist wraps )
90kg x 5 ( belt wrist wraps elbow sleeves ) 5th rep was a grinder
Dips supersetted with hammer grip chin ups
25kg x 5, 5, 5. 12.5kg x 5, 5, 5
Rope tricep extensions supersetted with axle bicep curls
22.5kg x 10, 8. 35kg x 10, 10
Strict axle press
50kg x 5
60kg x 5
70kg x 5 ( belt )
80kg x 5 ( belt wrist wraps )
90kg x 5 ( belt wrist wraps elbow sleeves ) 5th rep was a grinder
Dips supersetted with hammer grip chin ups
25kg x 5, 5, 5. 12.5kg x 5, 5, 5
Rope tricep extensions supersetted with axle bicep curls
22.5kg x 10, 8. 35kg x 10, 10
ironcolin08/02/15 @ 13:47
Warm up as per
Squats 8 x 5 ( beltless )
60kg x 10
100kg x 5, 5, 5, 5, 5, 5, 5, 5
Barbell push press
60kg x 5
80kg x 3
90kg x 2 ( belt )
100kg x 2 ( belt wrist wraps sleeves )
110kg x 1 ( as previous )
100kg x 3, 3, 3 ( belt wrist wraps sleeves ) last set felt the best
Farmers and tyre
55kg x 12m. 200kg tyre x 3 flips
85kg x 12m. 200kg tyre x 4 flips
115kg x 12m. 315kg tyre x 4 flips ( belt and sleeves ) arm was pain free
Fancied doing more stone work but didn't have enough time
Squats 8 x 5 ( beltless )
60kg x 10
100kg x 5, 5, 5, 5, 5, 5, 5, 5
Barbell push press
60kg x 5
80kg x 3
90kg x 2 ( belt )
100kg x 2 ( belt wrist wraps sleeves )
110kg x 1 ( as previous )
100kg x 3, 3, 3 ( belt wrist wraps sleeves ) last set felt the best
Farmers and tyre
55kg x 12m. 200kg tyre x 3 flips
85kg x 12m. 200kg tyre x 4 flips
115kg x 12m. 315kg tyre x 4 flips ( belt and sleeves ) arm was pain free
Fancied doing more stone work but didn't have enough time
ironcolin11/02/15 @ 19:34
Squats juggernaut intens. 10's
105kg x 5
117.5kg x 5
127.5kg x 10, 10, 10 ( belt and knee sleeves on last set )
Deadlifts auto reg. 5 x 5 ( belt )
60kg x 5
100kg x 5
140kg x 3
180kg x 5, 5, 5, 5, 5 ( belt alt.grip )
SLD's ( beltless DOH )
145kg x 1
125kg x 5, 5, 5
Lying hamstring curls
25kg x 15, 15
Deadlifts were hard after the 10 rep sets on squats. Video is the last set of the 5 and had to pause after the 3rd rep as I had a bit of sick in my mouth lol fitness is piss poor!
105kg x 5
117.5kg x 5
127.5kg x 10, 10, 10 ( belt and knee sleeves on last set )
Deadlifts auto reg. 5 x 5 ( belt )
60kg x 5
100kg x 5
140kg x 3
180kg x 5, 5, 5, 5, 5 ( belt alt.grip )
SLD's ( beltless DOH )
145kg x 1
125kg x 5, 5, 5
Lying hamstring curls
25kg x 15, 15
Deadlifts were hard after the 10 rep sets on squats. Video is the last set of the 5 and had to pause after the 3rd rep as I had a bit of sick in my mouth lol fitness is piss poor!
ironcolin13/02/15 @ 16:04
Deviation from my routine today in order to train with Stuart Yule
Farmers and tyre
55kg x 12m 200kg tyre 4 flips
85kg x 12m. 200kg tyre 4 flips
105kg x 12m. 315kg tyre x 3 flips
115kg x 12m. 315kg tyre x 3 flips
Giant dumbbell
50kg x 3, 4, 5
Strict press
60kg x 5
80kg x 3
90kg x 3 ( felt heavy after the above events )
Atlas stones 8 palets high
100kg x 5
120kg x 3/4 can't remember
Enjoyable session apart from the strict press, not bothered though.
Some squats and Viking press on Monday
Farmers and tyre
55kg x 12m 200kg tyre 4 flips
85kg x 12m. 200kg tyre 4 flips
105kg x 12m. 315kg tyre x 3 flips
115kg x 12m. 315kg tyre x 3 flips
Giant dumbbell
50kg x 3, 4, 5
Strict press
60kg x 5
80kg x 3
90kg x 3 ( felt heavy after the above events )
Atlas stones 8 palets high
100kg x 5
120kg x 3/4 can't remember
Enjoyable session apart from the strict press, not bothered though.
Some squats and Viking press on Monday
ironcolin16/02/15 @ 15:46
Squats beltless
60kg x 5
105kg x 3, 3, 3, 3, 3, 3, 3, 3
Viking press
30kg x 10
40kg x 6
50kg x 5
70kg x 5
90kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x 7
110kg x 10, 7
CGP
60kg x 8
90kg x 5, 5
Barbell curls
40kg x 10, 10
60kg x 5
105kg x 3, 3, 3, 3, 3, 3, 3, 3
Viking press
30kg x 10
40kg x 6
50kg x 5
70kg x 5
90kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x 7
110kg x 10, 7
CGP
60kg x 8
90kg x 5, 5
Barbell curls
40kg x 10, 10
ironcolin18/02/15 @ 15:39
Squats juggernaut realisation 10's
95kg x 5
115kg x 3
132.5kg x 1
142.5kg x 11 ( belt knee sleeves ) probably had another rep or 2 in me at a push. Not far off my low bar squat numbers
Deadlift auto reg. 5 x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 1
185kg x 5, 5, 4 ( belt alt. grip ) onto 4 x 4 next time out
Jury still out on whether I like the deadlifting after squats, thinking I'll run with this for a bit longer before deciding. Can't help but think I should do them separately.
SLD's beltless DOH
150kg x 1
130kg x 5, 5, 5
Lying hamstring curls
30kg x 15, 15
95kg x 5
115kg x 3
132.5kg x 1
142.5kg x 11 ( belt knee sleeves ) probably had another rep or 2 in me at a push. Not far off my low bar squat numbers
Deadlift auto reg. 5 x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 1
185kg x 5, 5, 4 ( belt alt. grip ) onto 4 x 4 next time out
Jury still out on whether I like the deadlifting after squats, thinking I'll run with this for a bit longer before deciding. Can't help but think I should do them separately.
SLD's beltless DOH
150kg x 1
130kg x 5, 5, 5
Lying hamstring curls
30kg x 15, 15
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