New Training Journal start 2009.
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| EDCLARKE |  | ... | 04-07-2009 @ 19:15 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Pilates have really worked for me ,I do them in one form or another pretty much every day,they do make you look like a right nob though! | ||
| Boar | | ... | 04-07-2009 @ 19:24 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | like wot ed said !!! some say they get all the stability work they need from the big lifts, but i think the work that puts a bit less strain helps more, so gay pilates can really work wonders | ||
| 40_plus | | ... | 04-07-2009 @ 23:26 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | I'm sorting out a session with a physio myself mate very soon, first time for me, I'll let you know. | ||
| PhilKlidaras | | ... | 05-07-2009 @ 10:40 |
Cut him some slack, he is an american Member 311, 1751 posts | good luck mate | ||
| mikeyp | | ... | 07-07-2009 @ 20:47 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Thanks for the feedback guys, been doing the physio 'homework' as ordered and put myself a stretching routine together, as it's always been a token gesture after training!! It's boring as hell but I have lost flexibility since I started Powerlifting and gained body mass so I feel it will be important for future injury prevention. Easy work tonight. Did some front squats, sets of 10reps @ 60kg alternated with back squats @ same weight. Narrow grip bench, a few sets of 10 reps @ 60kg. Back feels ok, healing well Then S T R E T C H I N G  | ||
| mikeyp | | ... | 09-07-2009 @ 20:03 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins Intervals Then 40 mins of pumping: lat pulldowns, pressups, pushdowns, face pulls, etc. Eating the same and haven't increased the cardio and suprise suprise I still weighed 108kg this morning!!! so I'm going to stick with the plan I had before the Comp of using the rest of July and August to drop a few KGs of lard. Gonna do this by using cardio on non training days, eating a bit less and training as I feel ie not stressing about losing a bit of strength as any I do lose I'll gain back over a few weeks anyway. I honestly feel that to go backwards briefly will help me gain better. I find I respond better this way. I learnt this the hard way in Triathlon, I'd be so fired up that I never backed off and training hard all the time caused me to plataeu and stop improving. My job is pretty full on at times as well which doesn't help recovery  Others may be able to bash away all the time and make continuous gains but unfortunately I can't so bear with me if I post even worse numbers in my journal than normal over the next few weeks Cheers Mike | ||
| mikeyp | | ... | 11-07-2009 @ 11:52 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins Intervals 15 mins Treadmill fast walk @ 12% incline Then 40 mins of pumping: lat pulldowns, pressups, pushdowns, face pulls, etc. Went to physio again this morning and she had me doing some different movements on a ball, press up position and moving legs in and out, press ups on the ball, lifting one leg off then on again, then other leg, etc etc, also told me to keep my shoulders in a protracted position doing these (for the shoulders) feels like pushing the arms out past full lockout position in the pressup for example. I'm gonna be bullet proof after this lot Working on conditioning again next week. Off to Argos to get me a swiss ball  | ||
| mikeyp | | ... | 14-07-2009 @ 21:34 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Week 2 of the Amy Winehouse Routine!!!! Bike 20 mins Warm up with bar, clean & press, stiff leg d/lifts etc. Shoulder Protractions on bench Narrow grip bench 5 x 5 @ 70kg focussing on keeping elbows tucked and not allowing the bar to drift towards my head when pressing off the chest (which I tend to do). I think this will put me in a stronger position to bench when I get used to it. Bent over row 5 x 12 @ 60kg then shoulder retractions. Bicep curls 3 x 10 @ 30kg Working on the swiss ball on non lifting days plus cardio. | ||
| EDCLARKE | | ... | 14-07-2009 @ 21:44 |
not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | if its an amy whinehouse routine should'nt you not bother with the cardio and just smoke crack to get the weight off? | ||
| mikeyp | | ... | 16-07-2009 @ 21:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Don't knock it till you've tried it I guess Ed, ha ha Just say no Kids Bike 30 mins Intervals Then 40 mins of pumping: seated row, pressups, pushdowns, face pulls, etc. plus rehab stuff. Back feeling 'back' to normal now, loosened up nicely. Gonna do some light squats sat and deads next Tues to keep ticking over as I'm really starting to miss it. Cheers Mike | ||
| mikeyp | | ... | 18-07-2009 @ 12:44 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts, etc etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 x 5 sets Then a few sets of d/bell bench press and rehab work on swissball. Right shoulder still painfull with bar on back but back felt normal and squats felt light Feeling good again now, just need to get shoulder right. Deads on Tuesday. | ||
| mikeyp | | ... | 21-07-2009 @ 20:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 5 mins Deficit deadlifts standing on 25kg plates 60kg x 10 100kg x 5 120kg x 5 140kg 5 x 5 sets All paused for 1 second on the floor between reps. Narrow grip bench press (index fingers on smooth). bar x 10 40kg x 5 60kg x 5 70kg x 5 75kg 5 x 5sets Elbows tucked, feeling more natural with this position. Technique work, not max weights. Then three sets of chins and 5x10 reps pulldowns, 4 x 10 tricep pushdowns. Back feeling fine, shoulder much improved!! Can't train Thursday as otherwise committed so next proper session on Sat, swiss ball work on other days though | ||
| mikeyp | | ... | 25-07-2009 @ 12:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 130kg x 5 140kg x 5 Pulldown abs 3 x 15 Incline abs with 25kg plate on chest 3 x 12 Swissball work. Stretching. Plenty more in the tank on squats, focussing on keeping my chest up and keeping the bar a bit higher on my back. Going beltless seems to be working. | ||
| PhilKlidaras | | ... | 25-07-2009 @ 16:17 |
Cut him some slack, he is an american Member 311, 1751 posts | good work mate......this is something i am working on as well.....good to see great minds think alike! | ||
| mikeyp | | ... | 28-07-2009 @ 20:30 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 5mins. Narrow grip bench press (index fingers on smooth) Bar x 20 reps x2 sets 40kg x 5 60kg x 5 70kg x 5 80kg 5 x 5 sets Then a few pump sets to finish with 70kg x 10 reps, moved grip out to little finger on ring to get used to normal grip again. One arm row 5 x 10 reps @ 37.5kg nowhere near failure. Tricep pushdowns 4 x 12 Lat pulldowns 4 x 10 When I moved my grip back out to pinkies on rings it felt better for having done the narrow grip work, feel as though I'm using my lats and triceps better to drive off the chest and tucking more / flaring less!!! Also a better position for the shoulder. Bit more volume seems to be helping the technique. Food now please | ||
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