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A little less weak and a little more useful.....A lifting odyssey

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SpiderdanIconTuesday07-03-2012 @ 07:55 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Bit of a rush session as time was a factor.

Log - one motions up to 77.5kg for 6-7 singles

After getting a decent handle on it last week, this was rubbish and failed loads of times....no idea why but didnt put me in a good mindset.

Press - strict 70kg x 4,3,3,3,2

Not good either bit of a jump from last week but weaker than I used to be.

Abs - Wheel rollouts - 3 x 12

Nothing really to say.

Overall

I know I shouldnt judge a program by an off day but this wasnt a big endorsement for it. Gonna have to speak to my trainer about it. My main problem is I dont know if im getting anywhere, I had two goals and I dont think im moving towards either of them. We'll see....
SpiderdanIconWednesday08-03-2012 @ 07:57 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Felt more with it than Tuesday.

Squat - High bar, beltless - up to 130kg x 1

Was pretty easy, had plenty more in it.

Pull - Snatch dead, beltless, double over - 150kg x 3, 160kg x 1

Grip felt alright, form was pretty healthy

Back Superset - Ring pull ups (+12.5kg) x 6 Fat grip DB rows (30kg) - 5 rounds

Dont think I made the 15 reps without a break although was regularly getting 11-13, just gonna keep ramping the weight up on these. Also did 3 x12 ab wheel as well.

Upper superset - Dips(bw) / TRX face pulls (BW) - 3 rounds

Chest still feels funny doing dips, doesnt feel like muscular use, more like a crushing irritation in the rib cage, no idea....

Overall

Better than yesterday so a bit happier with it.
SpiderdanIconFriday12-03-2012 @ 08:03 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
-

Squat - highbar, beltless - 145kg for a single

A little ropey but I was down and then up, so happy enough, beltless, highbar PB.

Squat - box, parallel, beltless - 110kg triples

Didnt count the sets but stopped when it wasnt feeling as good, think that was around 7-8. Form felt good.

Ham Superset - DB RDLs (12) / GHR (12) 35kg DBs - 4 rounds

Readjusted the foot pad on the GHR and got a lot more hamstring work - was tough but I think there was only one set where I didnt get the full 12.

Upper Superset - Dips/Fat grip DB curls (10,8,6,5,4) - Dips up to 35kg+handle - Curls up to 15kg.

Short rest as was in a rush, grip felt stronger on the curls, but arms gave out towards the end.

Overall

Fairly good session, felt pretty solid on most movements.
SpiderdanIconSaturday12-03-2012 @ 08:16 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Back in again first thing.

Snatch - Fat bar, Muscle - up to 72kg for 8-10 singles.

Think my last true muscle snatch was around 62kg, fair amount of pressout on the 72kg.

Tire flips - Large (1-2) - Small (3-4) - 5 rounds

Felt good on a lot of these, tire got wet underneath so grip was tough, dried it off at the end and it made it a lot easier. Flipped the small one to make up to 5 reps per round. Might Try big one for 3-4 next time.

Conditioning - Prowler 30m - +40kg x 2, +80kg x 2 +120kg x 4

Brutal, couldnt really walk afterwards, quads were on fire. Need to work on keeping my head up though.

Overall

Tough session, felt fairly ropey most of the rest of the day.
SpiderdanIconMonday13-03-2012 @ 07:43 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
PT session today.

Kettlebell - Swings and Resisted swing - 2 sets 30 reps.

Just to warm up the hip hinge.

Deadlift - Conventional, Mixed grip - up to 150kg for a few singles

Kept it light to work on form, bought my stance in a long way, which was novel. Really focused on loading up the hams. Had plenty more in me but no need to push it.

Deadlift - Sumo, Mixed grip - 100kg for singles

Hadnt done these for a long time and was shown actually how to do them properly. Lift felt easy, setting up was a little tougher

Superset - GHR/Pull ups - Did about 7-8 sets of pull ups and 4 sets of 12 GHR.

Hams worked by the end so pretty good.

Overall

Fairly comfortable session, Going to refocus my program to bring back in the deadlift on a consistent basis.
SpiderdanIconTuesday14-03-2012 @ 07:19 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
felt fine going into the session today, hams a little sore but nothing much.

Log work - Clean and press - 72kg x 5-6 singles, 74.5kg x 4-5 singles, 77kg x 3-4 singles, 79.5kg x 2 singles, 82kg x F, 1 single.

Cleans were all easy and comfortably got the log into pressing position, shame my leg drive is terrible but at least i got some good shoulder work in.

Bench - Close grip up to 85kg for 5 x 5

Havent done any benching in months and shoulders were fried going into this so didnt get much out of it but not bad.

Pull ups - BW double over grip - 16 sets of 5

Did these over the course of the session, on the last rep of the final set was anywhere near a struggle.

Overall

Fairly solid work, really need to learn to get leg drive in pressing, my timing is out and im not very explosive.
SpiderdanIconWednesday14-03-2012 @ 20:54 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Legs today

Squat - Low bar, beltless, chuck shoes - up to 155kg for a single

150kg was a better squat but I guess as I havent really done this before its still a PB, Definitely think the extra glute and ham work has allowed me to squat with flat shoes and no issues.

Squat - Low bar, breathing squat - 100kg x 12 or so.

Trainer told me to do 3 breaths between each rep, it sucked but only cause my upperback was giving out, legs felt good for 10 more. Next time I wont mess around earlier on and just worry about breathing when i need to, either that or do them high bar.

Superset - Seated good mornings (40kg)/split squats(15kg DBs) - 3 rounds
kept the good mornings light as it was a new exercise, maintained the arch as long as possible then hunched over at the end, good work for the erectors. Split squats were with a quarter rep at the top and bottom and a 3 second descent, great stretch in the glutes and hip flexors.

Conditioning - Prowler - vertical handles - 30m +40kg x 2, +80kg x 8

This sucked....alot, was not in good shape at the end but just happy to get through it.

Overall

Good session, squat is going to be my test exercise, want to try and get my unbelted up to somewhere near my belted squat. Will start with 150kg doubles next week.
SpiderdanIconThursday16-03-2012 @ 07:31 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Bit sore today but cant train Friday so thought I would get one more in.

Press - DB Bench - 40kg DBs x ,5, 7 - 45kg DBs x 4, 40kg x 4

Havent done these for quite a while so happy I've still got most of my strength in this movement. Although I did notice my right shoulder wasnt particularly strong.

Row - Single arm, DB Fat handle - Handle +40kg (probably 42-43kg) x 12,11,10 (each arm)

Handle slightly thinner than the fat grip, also as the regular DBs handles are really too thin for the fat grip so it slides around in use, this felt alot more stable. Happy here

SuperSet - Dips and pull ups - 3 rounds to failure on dips, matched the number with Pull ups

Was pretty drained by the end, felt quite wiped, 4 days on the bounce is probably a bit much.
SpiderdanIconSaturday18-03-2012 @ 09:38 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Took Friday off as I had some dance tuition

Squat - Low bar - up to 90kg x 4

Just a warm up, think my hips were tight as i felt a pull in my lower back, need to keep an eye on mobility if my squat frequency is going to reduce.

Pull - Trap bar Dead, beltless - 200kg x 1, 180kg x 3 x 3, 180kg x 6

Felt pretty good, probab;y had two or more left in me on the last set.

Press - Axel, push - up to 92kg x 1 then strict 69.5kg x 2 x 5

92kg was comfortable, just failed 97kg on lockout twice, luckily im going to be hammering that shortly. Happy with the strict press.

Conditioning - Prowler - +40kg x 10-12 x 25m

Kept it fast and light, didnt destroy myself like I did on Wednesday.

Overall

Fairly solid, no real highlights. Running prep phase on Carb back loading so energy isnt sky high at the moment but getting through
SpiderdanIconMonday21-03-2012 @ 07:50 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Glute/low back feeling a little off but rolled it till it felt fine.

Power Shrug - From pins above knee - Upto 120kg for 5 x 3

Part of the new plan, tried to be as forceful as possible, little difficult to load the hams from the pins but certainly got the hips and traps going.

Squat - Low bar /w belt /w converse supersetted with Seated GM - Hips and then back round at the end - Squat doubles (120,130,140,150,145,145) / 30kg GMs x 8

Squats not feeling as strong as last week. Put the belt on due to the other exercise but probably could have done it without. Think my legs were just a bit tired from the weekend.

Squat - High bar, oly shoes, beltless, 3 second pause at top - 90kg x 20 +10 /w 30 sec break.

Probably could have done all 30 in one set if I'd have gone for it. Squatting in oly shoes feels so much better! Will up it to 100kg next week for 20.

Split Squats - Front foot elevated, Quarter rep at top and bottom 3 second descent supersetted with Snatch BB 45 degree back extensions - 4 second descent - 15kg DBs x 10, 30kg BB x 10 - 3 rounds.

Brutal finisher, legs fried.

Overall

Not a bad start to the new programming, think the low carb might be affecting me a little but looking forward to the back loading soon. Might start wednesday... dependant on how I feel after the session.
SpiderdanIconTuesday21-03-2012 @ 07:53 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Legs a bit sore from yesterday but surviving

Hang Power Clean - For speed - 50kg x 2 triples, 60kg x 2 triples, 70kg x 1 triple

Not bad, got to learn these if im going to be using them regularly. Weight wasnt really a factor here.

Push Press - Oly Bar triples supersetted with Neutral grip chins - BW 4 second eccentric, 6's -70,75,80,85 (2)80, 80, 8-9 rounds of chins

Messed around with hand position with the 85kg set and made it better but had already done 3 crappy singles at that weight. The weight wasnt really a "challenge" per say as the reps I did moved easily but fatigue from low carb was starting to settle in.

Dips - 4 second eccentric 6-7 reps supersetted with DB Rows - Fatgrip 3 second eccentric, 1 second pause 10 reps BW/+5/+10/+15, 22kg DB

Really absolutely horrible, everything broken.....even though the weights were light I had to sit down for a while after this.

Zottman Curls - 3 second eccentric, seated, unsupported - 10kg x 8,7, 5+5

Bit of a token effort by this stage, biceps got pumped but grip and forearms had given up.

Overall

Fatigue was a big factor here, I felt really out of condition. Doing tonights session and then its time for my first back load......I need some carbs! I've never given much thought to tempo training so lets hope it pays off.
SpiderdanIconWednesday22-03-2012 @ 07:55 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Last session before back load, hams and adductors feeling sore.

Deadlift - Conventional, beltless - up to 180kg x 2 then 160kg x 2

Havent pulled this heavy for at least 3-4 months and whilst not super strong it felt alright. Hams felt alot more involved...guess hammering them the last couple of months had paid off a bit.

Deadlift - Sumo, against bands - up to triple of 80kg + red minis

Dont like my deadlift shoes for wider stance stuff as my feet seem to roll off the edge of the shoe. Form pretty good, speed slightly slowed on top set but I dont think this is a particularly bad place to start.

RDLs (8) - /w straps, beltless - supersetted with GHR (8-10) - 60kg,80kg,100kg,

100kg whilst manageable was probably a bit heavy for specifically hammering the hamstrings. Might drop the weight a little next week and work on the feel a little more.

Conditioning - KB swings - 32kg KB, 25 reps supersetted with Prowler - +60kg, 2x25m high and low handles - 4 rounds

Brutal finisher legs in pieces.

Overall

Happy to pull 4 plates again and for a double, need to work on my set up and getting into it faster though.
SpiderdanIcon...28-03-2012 @ 08:10 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Post Edited: 28.03.2012 @ 08:17 AM by Spiderdan
Ooops been slacking:

Highlights:

Friday: Log - 82kg for 3 singles then 72kg for 4 triples (cleaned and push pressed each time) - then some lockout work, BB stuff and shoulder prehab. Getting log better now so hopefully can start putting some weight on it.

Saturday: Squat, oly shoes, beltless 155kg PR, 170kg with belt let the weight shift forward like a tard but still got it. Then High bar 100kg x 30....fell over afterwards. Legs just feel so much looser at the moment despite no stretching or rolling.

Sunday : Off mostly sitting, eating and driving etc- but did 100 pull ups over the day

Monday : Push Press - Easy 90kg then 85kg x 3,3,2 - much better than last week, bringing the hands in about an inch has made a great difference. Then some TUT, back, chest and bicep work.

Tuesday : Off - but did somewhere between 100 and 150 pull ups whilst listening to Robb Wolf.
SpiderdanIcon...02-04-2012 @ 14:43 
Member 3353, 169 posts
SQ 200, BP 120, DL 230
550.0 kgs @ 83kgs UnEq
Wednesday - Deadlift 190kg for a single, 160kg x 3 triples. all beltless 190kg felt fast, back might be recovering. Posterior chain and conditioning (KB swings and prowler) to finish....couldnt walk for about 10minutes afterwards

Thursday - Log 82kg x 2 then 74.5kg x 4 triples - Was getting the form alright but then spannered it when attempting 84.5kg. Did the rest okay though. Finished up with lockout and back work.

Friday - Off

Saturday - Squat 150kg x 2 x 2 beltless. Not quite as good as last week but okay. highbar 105kg x 30.....horrible, fell over afterwards. Leg assistance to finish.

Sunday - 100-150 pull ups and 4 hours dance practice. legs a little tired today lol!
Wardy22Icon...02-04-2012 @ 15:08 
Member 3377, 125 posts
SQ 155, BP 102.5, DL 200
457.5 kgs @ 81.4kgs UnEq
Hey man logging some good sessions Happy

I see you train in Camberley I'm from Ash do you live in Camberley? I work in Farnborough could maybe hook up for a session sometime? I normally train in Aldershot at muscle junction or north camp at Bobs if you know them?

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