View All Posts: Aquarian
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| » Aquarian's 531 odyssey (Go to post) | 15-10-2014 @ 23:58 | ||
| Had a pretty sore back yesterday when walking. Humid in the gym. LBBS Warmups (beltless) 20x10,60x10,100x6,140x3,180x2 - all ok. Working Sets (belted) 200x3,205x3,210x3 - ok, legs a bit tight. 215x3 - back suddenly flared up - dull pain in the lower right area. Waited around 15 mins to see if it felt better and decided to keep going. 220x3 - ok, back was better but still felt sore. 225x2 - 2nd rep was tough. Decided to stop there even though 230 was the target for today. Rack Pulls(~16in) Warmups (beltless) 20x10,60x10,100x6,140x4,180x3,220x2 - all ok, back was ok. Working Sets (belt) 260x3 - ok, grip a bit weak. 280x2,1 - Grip was going on the 2nd rep so reset and waited around 30s before going for the 3rd. 300x1,2 - first rep without straps only just got it, next 2 were easy with the straps. 320x1 - pretty comfortable. Decent workout, especially after the back went. Unsure what the issue is. No pain standing or walking and only a bit of pain lying down. Sitting is ok now after stretching and a hot bath but was pretty painful before. Hopefully it's nothing too serious - rarely get back problems, especially from lifting, but sometimes excessive sitting can make it sore. Next workout (hopefully!) BP/OHP 5x3 - fingers crossed back will be fine by then. | |||
| » Aquarian's 531 odyssey (Go to post) | 13-10-2014 @ 23:05 | ||
| CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all good, elbow only slightly painful at the beginning. Working Sets 140x3,145x3,150x3,155x3,160x3,165x2 - all sets bar the last were smooth and easy. Last set the arms were fatigued but still managed the bonus set! PP Warmups 20x10,40x6,60x3,80x2 - all ok. Working Sets 100x3,110x3,120x3,130x2,135x1 - all were good, other than the last one where I lost focus a bit and just stood with the bar a bit too long after unracking it. Still managed an extra set compared to last time. Better tech, dipping more and throwing the bar over the body. Shrugs (normal grip) 20x10,60x10,100x10,140x6,180x10(straps),220x6 - all ok. Barbell curls (ez curl bar) 14x10,24x10,34x10,39x9,29x10 - good stuff. I've been told the biceps are looking bigger too! Great workout, everything was smooth and strong and painless! Next up LBBS - looking forward to this for once - if I sleep ok tonight! | |||
| » Aquarian's 531 odyssey (Go to post) | 12-10-2014 @ 00:03 | ||
| After a good week of maxing everything and getting most of them sometimes there is a let down when you restart...not today! Deads Warmups 60x10,100x6,140x4,180x3,220x1 - nothing really clicked here, bar felt sharp but grip didn't. 220 without chalk is usually a gimmee and felt tough today. Working sets 230x3 - reversed my normal grip - pronated right arm today - didn't feel good at all. 240x3 - back to usual grip - better. 250x3 - ok, starting to feel heavy. 260x3 - ok, heavier still! 270x2,1 - waited about 1 min after 2nd rep. Surprisingly comfortable 3rd rep. All the sets felt heavy but grip and tech were excellent. Slight improvement over the last time I did this routine. HBBS Warmups 20x10,60x10,100x6,140x3,180x2 - Had to share the rack with the gym owner who was doing rom dl's inside. Made it awkward as I had to face the wall and had little space to move back into. Working sets 200x3 - back was rounding a bit here and b**ching a bit, not comfortable. 210x3 - belt on, 1 notch looser than normal, 3rd rep was a grind. 220x2 - as above, minus 1 rep! I think without the distraction of squatting in a tiny space facing the wrong way I would've gotten 220x3. Decent workout with a slight improvement in volume on both lifts. Reversing the grip was not a success but it may have gotten better if I had done more sets with it. Just an experiment, nothing wrong with my usual grip but I have been lifting well on the rack pulls pronating the right arm but just doesn't seem to work as well from the floor - probably as I've used the other grip for years and the body has just got used to it. Next one is cgbp/pp in 2 days time. | |||
| » Aquarian's 531 odyssey (Go to post) | 09-10-2014 @ 22:52 | ||
| Bench Press Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all ok, elbow was fine. Working Sets 145x3 - a little loose, but easy. 165x2 - easy 190x1 - almost stalled 2/3 of the way up but managed to lockout strongly. Pretty knackered after the bench and probably should've rested longer before the ohp. Strict(ish) Overhead Press Warmups 20x10,40x6,60x3,80x2 - all ok Working Sets 90x3,110x2 - both ok 130x0 - stalled just above the head - legs just didn't have the strength to drive. 127.5x1 - waited about 5 mins before attempting this. Horrible grind and bent back - should've quit this as soon as it became stuck. Just out of gas after a good week of hitting most of my maxes. Seated Rows 180x10,240x10,300x10,360x10,420x5 - fine. Barbell Curls (olympic bar) 20x10,30x10,35x10,40x5,30x10 - bit of wrist pain but it subsided quickly. Getting stronger on these, definitely helping the elbow I think. Good workout, despite the weak ohp. Best bench I have done in almost 6 months and no injuries or pain at the moment. A good week of maxes. Next month's 1RM targets: DL 292.5 or 295 HBBS 235 PP 142.5 CGBP 182.5 LBBS 257.5 or 260 BP 192.5 or 195 OHP 127.5 (done strictly this time) or 130 Back to deads 5x3 on sat! | |||
| » Aquarian's 531 odyssey (Go to post) | 07-10-2014 @ 23:05 | ||
| LBBS Warmups (beltless) 20x10,60x10,100x6,140x3,180x2 - all felt easy and tech was near perfect. Working Sets (belted) 210x3 - easy 230x2 - easy peasy 255x1 - comfy - stalled a bit above parallel but no danger I wasn't going to get it. Best squat this year. New tech staying more upright and slightly closer stance working well. Possible chance I may go for 260 next time I max. Rack Pulls (~16in) Warmups (beltless, strapless) 20x10,60x10,100x6,140x4,180x3,220x2 - all easy Working Sets (belted) 260x3 - easy, could've done 5-6! 300x1.8 - 2nd rep again just failed to lockout but still good grip 340x1 - straps, pretty comfy. Great workout, chuffed both with the results and the tech holding up well. Grip is getting better too. Last max workout next - hopefully a 190 bench and a 130 sohp - will do me nicely! | |||
| » Aquarian's 531 odyssey (Go to post) | 05-10-2014 @ 22:23 | ||
| Sleep was a bit interrupted as it often is on a Sunday workout day. Deep heat applied to elbow. CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all ok, elbow pain was the same as before. Working Sets 140x3, 160x2, 177.5x1 - the last set was very easy - could've done another 5kg. Getting back close to my previous max of 186! Push Press 20x10,40x6,60x3,80x2 Working sets 100x3,120x2,145x0,140x1 - 145 felt really heavy when I unracked it and didn't dip enough - but it may have not made any difference. 140 was thrown too far in front and then had to jacknife to rescue it. I seem to have gotten stuck a bit in not getting 145 so I will probably aim for 142.5 next time. Shrugs (wide grip) 20x10,60x10,100x10,140x6,180x10(straps),220x6 - all ok. Curls (Eleiko ez curl - 14kg according to our scale). 14x10,24x10,29x10,34x10,39x6 - bit stronger on these than last time. Pleased with the strength on the close grip bench - it may translate into a 190 normal grip bench in 4 days time. Push press was a bit disappointing but you can't have it all! Next up LBBS max - hopefully I won't underestimate the strength on this one. | |||
| » Aquarian's 531 odyssey (Go to post) | 03-10-2014 @ 22:55 | ||
| So the beginning of max week and my sleep was pretty dire the last 4 days. Deads Warmups 60x10,100x6,140x3,180x2,220x1 - all ok but 220 felt like 260! Oh dear... Working Sets 235x3 - ok 265x2 - grip was going a bit on the 2nd rep 285x1 - comfortable but too conservative - 290 would've gone and even 295 was possible. But the warmups and my head spinning said otherwise. I should know by now not to listen to my head! Decided not to go for 290 or more as I was feeling too light headed and to save the strength for the rest of the week. Getting too sensible in my old age... 260x2x1 - first rep I reversed my usual mixed grip and was surprisingly strong. May experiment with this more in the future. Normally I supinate the right hand for anything above 220. But on the partials have been using the opposite grip and it has been strong. HBBS Warmups 20x10,60x6,100x4,140x3,180x2 - all ok Working Sets 200x3 - beltless, legs were not interested in getting involved so the back and hips had some extra work - just what you need after deadlifting! 220x2 - belt on - even with the belt on nothing was working - almost fell backwards before going down for the first rep - a good sign that it was time to stop! Lack of sleep caught up with me and caused the disconnect between the head and the body - strength was there but belief and desire definitely lacking. Next up cgbp and pp max nice and early on sunday! | |||
| » Aquarian's 531 odyssey (Go to post) | 01-10-2014 @ 23:34 | ||
| Didn't sleep great last 2 days and felt a bit jaded today. Bench Press Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all ok, not much elbow pain. Working sets 145x2,155x2 - both ok 165x2 - slight slowdown on 2nd rep 175x2 - Didn't fully lock out 2nd rep but got it comfortably above the rack position. 180x1 - fairly comfortable. Strict Overhead Press (all reps paused) Warmups 20x10,40x6,60x3,80x2 - all ok. Working sets 100x2,110x2 - both fine 120x2 - first time I've doubled this in a while. 2nd rep had to lean back more but finished off strong. 125x1 - good rep, equalled what I maxed on last time, so looking good for 130 next time. Seated Rows 180x10,240x10,300x10,360x10,420x5 - all ok. Barbell curls (olympic bar) 20x10,30x10,35x8,25x10,30x10 - all ok, not much pain in the wrists, thumbs or forearms. Good workout, despite being a bit sleep deprived. Next 4 workouts will be max effort 1rm's, starting with the deadlift. Hopefully with some decent sleep I should exceed what I did on my last max effort week which was - missed 295 deadlift, cgbp 175, push press 140, lbbs 252.5, bench 185 and sohp 125. Feeling good about the pressing and squatting and hopeful but uncertain about the deads! | |||
| » Aquarian's 531 odyssey (Go to post) | 30-09-2014 @ 00:13 | ||
| Pretty humid today and the stomach was a bit off too! LBBS Warmups (beltless) 20x10,60x10,100x6,140x3,180x2,200x1 - all ok, decided to do an extra warmup with 200 rather than jumping from 180 to 210. Undecided if it was worth it or not! Working sets 210x2 - 2nd rep was crap, right leg caved in. And had to go to toilet afterwards! 220x2 - Ok, not great. Another toilet trip! 230x2 - A lot better. Finally stomach calmed down! 240x2 - Amazingly better still, could've done 3 or 4 reps. Should've done another single with 245 or 250 but the gym was packed and it was getting hard to focus. Well maybe I should get a dodgy stomach more often! Got stronger as the sets got heavier and definitely left something to spare in the tank. Rack Pulls (16 in or so) Warmups (beltless) 20x10,60x10,100x6,140x4,180x4,220x3,260x1 - all good, grip was strong. Working Sets 280x2 - no straps and no problem! 300x1, 300x0.8ish - first rep was ok, 2nd grip went a bit so missed lockout by 3-4 inches. 320x2 - straps on, pretty grindy but got them. Excellent grip strength - doing the grippers after every workout seems to be paying off. Great workout, despite some stomach problems and humid weather. Next one bench and ohp - looking forward to this one! | |||
| » Aquarian's 531 odyssey (Go to post) | 28-09-2014 @ 02:49 | ||
| CGBP (thumbs on the first part of the knurling, Texas Power Bar) Deep heat applied! Warmups 20x20, 40x10, 60x6, 100x3, 120x2 - as usual some pain in the elbow but got better Working sets 140x2,150x2,160x2 - all ok 170x1.5 - Should've reset at the top of the first, 2nd rep wasn't close. 170x1 - done after about 3 mins rest, tough. Still a bit weak on these but at least the elbow is getting better. Push Press Warmups 20x10, 40x6, 60x3, 80x2, 100x1 - all ok. Working sets 110x2 - slowish 120x2 - as above 130x2 - ok 140x0 - too far in front and probably a touch too heavy 135x1 - misloaded the bar to 115 at first and only noticed after unracking. Probably made it a bit harder! Not bad Shrugs (medium grip) 20x10,60x10,140x10,180x10,220x6 - all ok Hammer Curls 5x10,10x10 - too painful in the forearms so stopped. Barbell Curls (Eleiko ez curl bar) Not sure how much the bar weighs - around 12kg I think 12x10 22x10 27x10 32x10 17x10 All ok - much less painful on the wrists and thumbs than the straight bar but I'l probably alternate between the two for some variation. Ok workout - sleep was a bit messed up so quite happy with the results. LBBS next. | |||
| » Aquarian's 531 odyssey (Go to post) | 26-09-2014 @ 02:09 | ||
| I spent 2 hours standing and walking pre-workout attending a pretty s**te games expo so expected to be a bit fatigued....and was! Deads Warmups (beltless) 60x10,100x6,140x3,180x2,220x1 - all ok. Working sets 240x2 - slow! 250x2 - belt tighter, no better and grip was worse. 260x2 - belt looser, still a bit slow 270x2 - surprised I even got this 280x0.99 - well the tank was a bit empty here and just didn't lockout properly - back was locked but knees still a bit bent. Just stopped driving with the quads and no glute activation. Common problem that I need to fix with the lighter sets. HBBS Warmups 20x10,60x6,100x4,140x3,180x2 - ok nothing special. No pain in the calf this time. Working sets 200x2 - bit more back than I would like 210x2 - see above! 220x1 - after a long break talking - wanted 2 but chickened out. 220x1(belt on) - like a warmup. belt on feels like cheating! 230x1 - Again quite easy, despite feeling exhausted by now. So a bit s**t but not ideal pre workout preparation! I may wear the belt a bit more on the hbbs - would prefer not to - but maybe I just have to accept the inevitable. Need to sort out the lockout on the deadlift!!! Either do some paused sets at the knee or bring the weight more mid foot and accept slower speed off the floor in exchange for better lockout. Decisions, decisions! | |||
| » Aquarian's 531 odyssey (Go to post) | 23-09-2014 @ 23:14 | ||
| Bench Warmups No deep heat again - wanted to see how it felt. 20x20,40x10,60x10,80x6,100x6,120x3 - extended warmup again. ok, pain went down after a few sets. Focused on gripping the bar hard and lowering it slower than usual. Working Sets 145x3,150x3,155x3,160x3 - ok but a bit weak on the right side 165x2.9 - missed the lockout on the 3rd set by about 2inches! 170x2 - just about got 2nd rep. I think next bench workouts I will do fewer warmups but continue to bench a bit slower rather than explode hard. I'll lose a bit of strength but easier on the elbow. Strict Overhead Press Warmups 20x10,40x6,60x3,80x2 - all pretty easy, no real elbow pain. Working sets 90x3,100x3 - both easy 110x3 - 3rd rep was a bit tough and had to layback a bit more than usual. 120x1 - real grind, probably a bit too heavy for today and was running on fumes by now! Seated rows (neutral grip) 180x10,240x10,300x10,360x10,420x5 - elbow was fine, forearms a bit sore. Barbell Curls 20x10,20x10,25x10,30x10,35x5 - as before, not going to increase the weights for a while - just want to keep it smooth. May try doing some hammer curls next time for some variation. Decent workout - bit weaker on the bench but ohp was good and elbow pain was down again. Pretty knackered afterwards! Last of the triples, next 4 workouts will be doubles starting with deads. | |||
| » Aquarian's 531 odyssey (Go to post) | 21-09-2014 @ 19:28 | ||
| The somewhat dreaded early squat 5x3 workout! Didn't sleep great either so wasn't expecting much...which is usually the best time to train squats for me! LBBS Warmups (beltless) 20x10,60x10,100x6,140x4,180x2 - all ok, no pain and smooth - getting used to full grip and preferring it. Working sets (belt on) 200x3,205x3,210x3 - all felt stiff and mis-grooved. Not looking good! 215x3,220x3,225x2 - took off leggings and squatted more vertically and straight away everything felt better, smoother and stronger! Hopefully this technique will work with the heavier lifts too. Pretty knackered after the squats - 5x3 is definitely more draining afterwards than 3x5 but easier when doing the sets if that makes sense? Rack Pulls (around 16in) Warmups (no belt or straps) 20x10,60x10,100x6,140x4 - all easy double overhand grip. 180x4,220x4 - easy, mixed grip. Working Sets (belt on) 260x3 - no straps, good strong grip and lifts. 280x2,1 - again no straps, rested < 1 min between 2nd and 3rd rep 300x1 - no straps, pretty awesome grip strength 300x2 - finally put on the straps, feeling quite tired now. Great workout - never easy for me to train early, especially squats, and after a difficult start got stronger. No elbow pain at all which was an added bonus. Next up Bench 5x3 and Strict Overhead. | |||
| » Aquarian's 531 odyssey (Go to post) | 19-09-2014 @ 23:09 | ||
| CGBP Warmups 20x20,40x10,60x10,80x6,100x6,120x3 - all good. Elbow was painful but miles better than last time I did cgbp. I went back to my extended warmup and squeezed the bar hard and lowered it fairly slowly. No deep heat - it was hot enough today! Working sets 140x3,145x3,150x3 - all ok, no real pain in the elbow. Bit of pain in my left trap but nothing major. 155x3 - third rep a bit slow. 160x2,1 - had to rack it after the 2nd rep, waited 1min and did a tough 3rd. Decided not to go further as it was slowing down fast. Ok strength but much better pain which was more pleasing. Heat and extended warmup may have reduced the strength a bit but worth it. Push Press Warmups 20x10, 40x6, 60x4, 80x2 - all ok, bit of elbow pain at the top but only minor. Working Sets 100x3 - bit laboured, legs felt a bit heavy. 110x3 - ok 120x3 - almost messed this up. First rep didn't dip properly and had to press the weight up from just above the head. 2nd rep was fine, 3rd was like the first. 130x2 - both ok. Shrugs (wide grip) 20x10,60x10,100x10,140x10,180x10,220x5 - felt some pain the trap but it got better. Barbell Curls 20x10,25x10,30x10,35x6,20x10,20x10 - last 2 sets with wider grip. All ok. Possibly affected a bit by the heat and slightly poor sleep last night. But happy with the improved elbow and push press wasn't bad either. Next up LBBS 5x3. | |||
| » Confusing ambition with ability.... (Go to post) | 17-09-2014 @ 23:00 | ||
| There isn't one method of training that works for everyone. Clearly AMH_Power has a method that works great for him and he enjoys training this way, which is equally important in the success of any system. As for injuries - even with perfect technique, programming, stretching, mobility, supplements, rest, etc - no one is immune to them. I'm 43 and I have days when I can barely walk the next day and have all sorts of weird pains all over the body. But I think the right approach for me and many people as they age is not to take things too easy because it makes things harder and not easier. Too much rest and both mentally and physically you start taking steps backwards which are hard to reverse. I wouldn't want to train every day for many reasons - gym is too far away and costs a lot to get there and back; work gets in way; I enjoy long walks on my off days; and I have other interests that would suffer if I only went to the gym. But if I was younger and could do it I would. I'm not sure the knees could handle doing high bar squats every day at my age either but so far training 4 times a week and squatting, deadlifting, benching and overhead pressing twice a week works well for me and is enjoyable. As for the question of whether it's a price worth paying - most of us would say yes...now and maybe not in 20 years time! The way I see it taking it easy won't spare you pain when you get older so you may as well get used to it now and be stronger, healthier and fitter in the process! Either way more power to Mr AMH_Power and all those who train like warriors and don't accept conventional wisdom! Here's to that inevitable 300kg squat in a few months time! | |||