Jonathan's Log
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| Jonathan |  | ... | 09-08-2020 @ 07:53 |
 the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:Do you have a pool at your house? Sounds posh, but it's just one of those 12ft diameter Intex above ground oversized paddling pools. With it being as hot as it is at the moment, I just sit in it to get my core temperature down as I tend to run quite hot, having had 13 years of acclimatisation to a Scottish summer, which is a great deal cooler than here. | ||
| Sparrow |  | ... | 09-08-2020 @ 13:45 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Those things are brilliant! Our lads have spent quite a bit of time in one of those in the summer hols at my sister-in-law’s, but obviously not since we have been told we are not allowed to!!! | ||
| Jonathan | | ... | 10-08-2020 @ 16:36 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | I'm in it every day at the moment. Even the cool days in summer in Devon seem to be 20-22c, so water is never below 17-18c. Another quickish deload session: (loads of squat mobility and stretching work) Squats: 10x20kg, 10x30kg, 2x10x40kg. Patella tendons on both sides still a bit tender from the 20 rep max out last week. Bench: 3x15x40kg Military press: 4x10x30kg T-bar row: 7x15x20kg Farmers walk: 160m x 36kg per hand, plus 80m more to get them back. It's 120m out and 120m back, but the return leg is uphill. I'll get the full 240m at this weight and then I'll add 5kg per hand. It's just conditioning work. Rear and side delt band work Tricep work Bicep curl burnout Sat in the pool for 10 minutes  | ||
| Jonathan | | ... | 11-08-2020 @ 22:08 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Quick late night session today due to extreme heat today. We had 33.8c in the shade today, over 50c in the sun (maxed out two thermometers in less than 5 min). The gym was 28c at 21:00. Unpleasant. Lots of squat mobility work, stretching, squats with the bar, more stretching. Patella tendons still sore so I won't squat again this week. My legs need a rest. Military press: 15x20kg 15x30kg 10x40kg 8x50kg - that is honestly about the limit of my standing strict strength. I get a lot from leg drive. 10x40kg 10x40kg Tricep work That was it. Far too hot. | ||
| Jonathan | | ... | 12-08-2020 @ 21:47 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Again, stupidly hot. 33-34c today, but more humid than yesterday. The pool was in almost constant use today. I think all 4 of us ended up in it 4 times each today. For me it was first thing, after work, an hour or so after that and as it was getting dark after training. It's very hard to resist when the water is 24c. Anyway, a short light session again. Walking Lunges: Something I really, really need to do more often. They destroy my hamstrings so completely, and in such a short time. 10 each leg with bodyweight 2x10 each leg with 10kg dumbbells in each hand. Hamstrings goosed. Felt nice and comfortable on the slightly achy patella tendons, and the addition of patella straps helped. More lunges and fewer 20 rep squat sets I think. NG bench supersetted with t-bar row 15x20kg bench and 15kg t-bar (plus barbell weight) warmup 6 sets of 15/15 reps with 40kg and 20kg (plus bar) respectively 3x15xbanded low rows Brisk walk with the dog around the field for 15 minutes 10 minutes sat in pool Return to proper training on Monday. I needed a deload. | ||
| Jonathan | | ... | 14-08-2020 @ 17:41 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bit of a crappy session today. It's much cooler today, but the cumulative effects of the heat have caught up with me (lack of sleep, suppressed appetite etc) and I feel sluggish. DB seated shoulder press (weight per hand): 12x10kg 3x12x20kg which I supersetted with lat pulldown 3x12x55kg DB lateral raise 2x12x10kg each hand, supersetted with 2x12x25kg T-bar row Deadlift: (I played around with cleans beforehand, but my lingering lower back weakness means I really cannot use the hip pop that I need to get the weight up as it just hurts). 5x40kg 4x70kg - 2 convo, 2 snatch grip 4x90kg - 2 convo, 2 snatch grip 4x110kg - same as above 3x130kg - 2 convo, 1 snatch grip 130kg is about my safe limit on straight bar deads at the moment. My lower back really is the weak link here. Any suggestions on how to strengthen it gently would be gratefully appreciated. 10x9kg good mornings. I don't like good mornings 3x12x25kg tricep pushdown Left it at that. I'm looking forward to returning to normal training next week. Disco pumping is dull. | ||
| Jonathan | | ... | 16-08-2020 @ 14:24 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Back to proper training now, and it feels great. Honestly, I was aching more with a week of pissing around with light weights than I ever normally do. My patella tendons were a touch sore at the start of squatting, and I played around with the straps, but in the end they eased right off and gave me no discomfort at all. Squat: 8xbw 8x20kg 5x50kg 3x70kg 3x85kg (heaviest I've been so far without the belt - just the Rehband on for this set) 10x3x95kg - that's 10 triples. All felt great. Short rests between sets. Bench: 8x20kg 8x50kg 5x70kg 5x8x82.5kg - challenging to an extent. Maybe RPE 7. Right weight to start the program on. Lat pulldown: 8x40kg 4x8x70kg Straight arm lat pulldown (bit like a DB pullover): 3x12x30kg Really enjoyable session. | ||
| Jonathan | | ... | 17-08-2020 @ 22:01 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Good session again today. I always enjoy overhead work. Push press/jerk: 10x20kg strict 6x20kg push 5x40kg 3x50kg 2x60kg 2x70kg 10x2x75kg - various grips, working on getting head through and under the bar with a second knee bend. Light and easy and short breaks between sets Seated DB shoulder press: 12x20kg 12x25kg 2x8x25kg Band lat raises - 3 sets Band rear delt flyes - 3 sets Tricep extension (with newly made rope attachment rather than straight bar - it's much harder): 3x12x20kg Band tricep extension - 3 sets One thing that is new to my training this time around is bands. I only have them by accident, having bought them as part of my gym bundle a couple of years ago. For small assistance lifts, I much prefer them to dumbbells or other actual weights. I like the resistance progression and the fact that I can reduce/increase the resistance mid set if required. | ||
| Jonathan | | ... | 19-08-2020 @ 21:51 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | A very good session, except for knobbling my foot. Squat: 8xbw 8x20kg 6x40kg 2x50kg 2x60kg 2x70kg 10x2x80kg - all completely raw (no belts at all), which is something I'm really pleased with. No discomfort at all, felt easy and all reps paused. The slow, incremental warmup was to test the beltless waters. Walking lunges: 3x12x10kg each hand weight and reps are for each leg. Then managed to somehow knock the dip attachment over (which was leaning against the wall) when grabbing a band. Of course, the heavy end (which plugs into the cage) landed squarely on the middle of my left foot, so I've got a lovely bruise developing there now. Some rotator cuff work with the light band T-bar rows: 12x20kg 5x12x35kg Some silly curling stuff. Then jumped into the pool for a quick cool off (it's raining outside, but the pool is still 18c) and I'm presently icing my foot  | ||
| Jonathan | | ... | 19-08-2020 @ 23:43 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | The foot is really swollen now. Think it might well be broken, so trip to a and e in the morning. Metatarsal if I was to guess. Not good. Just a complete freak accident too. | ||
| Sparrow | | ... | 20-08-2020 @ 00:26 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | FFS! How unlucky! Or clumsy... Hope it’s not broken. | ||
| Jonathan | | ... | 20-08-2020 @ 16:12 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Good news - not broken. Just very bruised. Should be able to start doing weight-bearing lifing in 7-10 days (gently) and it should be back to normal in 14-21 days or so. Just soft tissue damage. So I've got 2 weeks to become a bench press king | ||
| WILLSAN | | ... | 20-08-2020 @ 17:06 |
 Trump will get another four years Member 126, 16708 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | good to hear its not a break! foot injuries can be a bas***d no doubt. | ||
| Jonathan | | ... | 20-08-2020 @ 17:41 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Thanks chaps. I'm hoping it heals quickly as I will be missing my squatting and push presses. | ||
| Jonathan | | ... | 20-08-2020 @ 20:26 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | I went to town on my chest today and it was reasonable enough. Able to bear weight quite well on the foot provided I don't have to move too much. So in the gym it wasn't much of an impediment except for not being able to do legs or standing lifts. Flat bench: 15x20kg 8x50kg 5x70kg 1x90kg 1x95kg 1x100kg 1x105kg 2x110kg - very hard 3x100kg - trying narrow grip 6x100kg - pb by one rep at this weight for this training cycle. 10x90kg - technically a 2 rep pb, but I have done 8x95kg 15x70kg Incline DB bench: 12x20kg 3x8x30kg Flat flyes at 10 and 15kg DB pullover: 3x12x30kg Tricep extension Well pumped now  | ||
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