From Dough Boy to Cookie Monster
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| Cookie |  | Week 1 Day 4 | 15-11-2012 @ 20:52 |
 Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Struggling a little bit this morning and recovery rating dropped to Amber. Might be a cumulative effect but nothing too bad just yet. Back at my usual gym for: Manta Squat: 100 x 2 @ 7 RPE 110 @ 8 RPE 120 @ 9.5 RPE Felt there was a little more to be gained from a daily max today so decided to drop and have another go at a daily max Verkhoshansky style. 110 @ 8.5 RPE 120 @ 9 RPE 125 @ 10 RPE Manta PB Happy with that considering it was a no-psych up beltless training max. This will be my bench mark for future progress over the coming weeks. Deficit DOH RDL: 80 x 5 @ 7 RPE (x 5 sets) - working the double over hand grip and emphasis on speed OH Press: 40 x 5 @ 7 RPE 50 x 5 @ 9 RPE 45 x 5 @ 8.5 RPE 45 x 5 @ 8.5 RPE 45 x 5 @ 8.5 RPE Fairly happy with the session overall. Came back and smashed a milkshake, bag of popcorn and a tub of ice cream with my evening meal. Loving the carb backloading as I've just moved in a notch on my belt. | ||
| Cookie | | Week 1 Day 5 | 16-11-2012 @ 18:37 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | I've got that Friday feeling so happy to get home and into the gym. Manta Squat: 100 x 2 @ 7.5 RPE 110 @ 8 RPE (This weight is feeling easier with repetition) 120 @ 10 RPE (This weight is still causing me to crumble) Drop speed sets 90 x 2 @ 7 RPE (x 8 sets in 10 mins) DOH Shrugs 70 x 6 @ 7 RPE (x 5 sets) Gradually building up the double overhand grip. Hoping incremental progress will help the top end deadlift grip when I return to pulling. Weekly summary to follow tomorrow when I know how this session has affected my recovery but so far this week it has been 4 greens and an amber = low effect. | ||
| Cookie | | Week 2 Day 1 | 19-11-2012 @ 18:59 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Well I woke up in pain all over. This may have something to do with it: I'm feeling it all over but my lower back is in bits. So I had to adapt today's workout as I didn't want to compress my spine with a boatload of max squats. So we have... Depth broad jumps: BW x 3 @ RPE 7 (x 4 sets) Just aiming for explosiveness and distance Glute bridges: up to 50Kg x 5 @ RPE 7 (x 4 sets) Never done these before so was just experimenting. WG Bench: 70 x 5 @ 7 RPE 80 x 5 @ 8 RPE 85 x 4 @ 9 RPE 85 x 3 @ 9 RPE Trying a wider grip than usual and struggling to initiate the press. WG Pullups: [10 min EDT] BW x 6 @ 7 RPE x6 @ 7 RPE x6 @ 7.5 RPE x5 @ 8 RPE x5 @ 8.5 RPE x4 @ 8 RPE x4 @ 8 RPE x4 @ 9 RPE These have come a long way. Think I might alternate between heavy 5s and the EDT style volume. | ||
| Cookie | | MON 3rd Dec | 03-12-2012 @ 19:45 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Well after 2 weeks off squatting my lower back feels much better (been trying sprints instead as a back deload). Here is tonight's effort at a revised program: Manta Squat: 60 x 5 @ 6 RPE 80 x 5 @ 6.5 100 x 2 @ 7.5 110 x 2 @ 8.5 [Initial - fairly happy] 100 x 2 @ 7.5, x2 @7.5, x2 @7.5, x2 @8, x2 @8 Tempo Oly Squats 40 x 8 @ 6 RPE 50 x 8 @ 6.5 60 x 8 @ 7 70 x 8 @ 8 65 x 8 @ 8 Not had quad doms like this in years. Also this absolutely fired my abs like a weighted plank. Hamstring curls 5 x20 @8, x20 @9, x10 @8 Front Squat up to 70 x 3 @ 6.5, then 80 @ 8 Was going really well up to 70. Should be more there but wrists let me down on the 80Kg. Will keep up with the stretches. | ||
| Cookie | | Fun with new Myotest unit | 10-12-2012 @ 20:03 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Tonight's session felt good. I've recently acquired a Myotest unit (www.myotest.com) which is similar to a Tendo and gives you Power, Force and Velocity for the bar during lifts. Still need to dial it in more to give a more accurate 1RM prediction as it is learning by iteration (first go on Friday was almost bob on for my squat and overhead press). However, tonight was way off but the workup was better (used 10Kg jumps rather than 5Kg). Manta Squats: 40 x 5 @6 RPE 60 x 5 @6 80 x 3 @6.5 100 x 2 @7.5 (Felt happy with these) 110 x 2 @ 8 (Again felt snappy) I then ran through the Myotest Squat profile, which involves 8 singles. Called for 20-90Kg in 10Kg jumps. Apparent output: Predicted 1RM: 199Kg (I wish) Reliabilty factor: 45% (Hmm maybe that's why) Predicted Peak power: 1180W at 102Kg Then dropped down to 90Kg for some power doubles: 90 x 2 @ 7.5RPE 1930W, 1850N 90 x 2 @ 7.5RPE 1860W, 1900N 90 x 2 @ 8RPE 1780W, 1820N Tempo Oly squats 72.5 x 8 @ 7RPE 75 x 8 @ 8RPE (Happy days. Progress is coming) 70 x 8 @ 8RPE Sumo DL: 60 x 5 @6RPE 80 x 5 @6 100 x 5 @6 120 x 5 @6.5 140 x 5 @7 140 x 5 @7 Need to play around with the Myotest a bit more but I can see its potential already. | ||
| PAGAN | | ... | 10-12-2012 @ 20:14 |
 I took about £4 out of Sooty's bottom Member 685, 8719 posts SQ 225, BP 150, DL 290665.0 kgs @ 93kgs UnEq | I can;t make head not tail of all that Daz but good to see you training regular mate  Threw my phone at the wall and then tried to snap it in half so pass on my well wishes to the WAG till I get a new one  | ||
| Cookie | | ... | 17-12-2012 @ 21:16 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | ??? Hmmm? Case of mistaken identity? Or sarcasm I don't understand? | ||
| Cookie | | Mon 17th Dec | 17-12-2012 @ 21:24 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Very happy with today's effort. Still learning the front squat but I seem to have made a bit of a leap forward by using a 2 finger grip (no flexibility to do full Oly grip), and wearing wrist wraps. Happy for any tech advice as never really done Fronties properly previously. Used the Myotest for the warm-ups which enforces a paused rep. Front Squats 40 x 3 50 x 3 Myotest: 1520W, 1430N, 123cm/s 60 x 2 Myotest: 1510W, 1590N, 113cm/s 70 x 2 Myotest: 1290W, 1600N, 92.5cm/s 80 Myotest: 1090W, 1680N, 75.3cm/s 92.5 @ 9 RPE [PB Attempt] 95 @9.5 RPE 97.5 @ 10 RPE [100Kg here I come!] Tempo Manta Squats 77.5Kg x 8 @ 8RPE 77.5Kg x 8 @ 9RPE Sumo DL 60 x 5 80 x 3 100 x 3 120 x 5 @ 6.5RPE 140 x 5 @ 8RPE | ||
| CookieFP | | ... | 17-12-2012 @ 21:27 |
 mmmmmm me love cookies ! Member 3818, 98 posts SQ 135, BP 115, DL 170420.0 kgs @ 85kgs UnEq | lol pagan I'm Daz, nice journal by the way mate | ||
| Cookie | | ... | 17-12-2012 @ 21:33 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Ha- a fellow Cookie. Mystery solved! | ||
| Cookie | | Tue 18th Dec | 18-12-2012 @ 19:28 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Very happy again with tonight. I'll ride my luck while I can as Xmas is likely to derail me somewhat. WG Bench (Max legal grip) - This is really wide for me and not something I usually practice. I have come a long way by doing a lot more OH work. 60 x 5 @6RPE 70 x 5 @6.5 80 @6.5 90 @8 (Self-unrack) 95 @8 (Assisted with a handoff - much easier) 100 @9 (That's a training max TnG PB. No psych up and plenty more there) Tempo WG Bench 65 x 8 @7.5 65 x 8 @8 65 x 6 @10 (Very BB but it is helping) Wide Stance Squat, Toes in Bit of assistance to build up my adductors 20 x 5, 30 x 5, 40 x 5, 50 x 5 (Depth progressively easier to hit) 60 x 5 @7 70 x 3 @7 80 x 2 @7 90 @ 7 (Peak power 1640W) 90 @ 8 (Peak power 1520W) 90 @ 8 (Peak power 1450W) [Call it a day there. But feeling good] Hook Grip Conv DL Determined to have another crack at hook grip. Been reading up and suggestion is that with my small hands I may be better going for an index finger only hook. So here I went. 60 x 5 @6 (Felt rock solid and no pain) 80 x 3 @6 (Feeling a bit more numb thumb) 100 @6 (Hmm) 120 @6, 120 @6, 120 @6 (3 nice singles but pain score 8/10, so that will do for now. Thinking I will hook grip each session and add singles Escalating Density style before upping the weight). WG Pullups BW 5 x 5 with 30sec rest | ||
| Cookie | | THU 20th Dec | 21-12-2012 @ 15:44 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Took delivery of my nice new Rehband knee sleeves from Strengthshop so was keen to test them out. Front Squats: up to - 90 @ 7.5RPE (It hit the groove and went fairly quickly) 95 @ 8 (Again felt solid) 100 @ 9 (PB & felt like there was more there) 102.5Kg (New PB) So happy with that. Tempo Manta Squat 80 x 8, x 8, x 8 RDL 60 x 10 70 x 10 80 x 10 (Grip was giving out, but each rep still snappy) Hook Grip Conv DL up to 125, 125, 125 (Easy weight in DL terms but pain a 7.5/10 in thumb terms) Good session overall. Plenty more to do on fronties though. | ||
| Cookie | | FRI 21st Dec | 21-12-2012 @ 20:41 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Well as the world didn't end I thought I'd better get down to the gym. And I'm glad that I did as the PB fest has continued. Strict OH Press: 20 x 5 30 x 4 40 x 3 50 x 2 55 @ 7 (Flew up) 60 @ 8 (Still good speed) 65 @ 10 (New PB. A grinder all the way but it locked and was beltless). 60 @ 10 (A drop down single but I think I was spent from the PB) Tempo OH Press 35 x 8, 40 x 8, 40 x 4 Wide Squat Toes-In Stance (Working Adductors) up to 90 x 3 for 5 sets (All speedy and good depth) Wide stance Squat 100 @ 7 120 @ 8 130 @ 9 (A little more in the tank) 135 @ 10 (Never in doubt but a grind. That is a beltless training PB) WG Pullups BW x 10 @ 8, x10 @ 8.5 x10 @10 (Managed to squeeze out the last few reps. Happy with 3x10 when I couldn't do 5 in one go at the start of the year). Happy days are here again. | ||
| Cookie | | Mon 24th Dec | 24-12-2012 @ 16:45 |
Member 711, 150 posts SQ 142.5, BP 102.5, DL 208453.0 kgs @ 60kgs UnEq | Finished work early so I thought I'd get down to the gym for a session. Expecting 4 days of solid eating so this was my attempt to limit the damage. Front Squat 60 x 3 80 x 2 90 @ 8RPE 100 @ 8.5 RPE 105 @ 9.5 RPE (PB and a little more there) 107.5 @ 10 RPE (Another PB but probably nearing my limit for now as I added in the belt) Power Squat 100 x 3 110 x 3 120 x 3 132.5 x 4 (Was trying to set a new 3RM, but thought I could squeeze another rep. I thought right so bonus!) OH Press 20 x 5 30 x 4 40 x 3 50 x 2 60 @ 8.5 RPE 67.5 @ Fail (PB Attempt. Barely moved above eye level) 60 x 3 @ 10 (New 3RM so happy days) Happy with that. Now for a Festive Feeding Frenzy! | ||
| DazElliott | | ... | 24-12-2012 @ 16:45 |
 Member 4220, 77 posts SQ 140, BP 115, DL 180435.0 kgs @ 86kgs UnEq | Good work mate, I'm the user formerly known as CookieFP lol | ||