Squats your PR???

Mooo

So here's a story of the wee moo's journey to lifting heavy things at a competition - hopefully in February...

here's where it begins....

current pr's

Squat - 100
Deadlift- 110
Bench- 55

training plan is to do cycles of 3 training days;
1. deadlift and bench
2. squats and core work
3. whatever I feel in the humour for

and im planning on, starting from today, adding in some cardio, do a 10km run once a week. i predict this, after happening today, wont be reappearing in the training log for a while. Im not one for the elements - I prefer a treadmill and havent got easy access to one at the moment.

Skin Folds - 95m

Im currently in a 'fat before christmas' competition where I want to turn those numbers to 59 and ill log my progress on that...or otherwise.

G86

Haha it's a tad strange when you recognise someone simply from their lift numbers!!!:pac:

Wasn't your squat 95kg like 2 weeks ago? Fair play! I'm still quite sickened though...; you're smaller than me, AND squatting way more. If you get a 120kg DL anytime soon I might just have to kill you.....:p

Will Heffernan

G86 wrote: »

If you get a 120kg DL anytime soon I might just have to kill you.....:p

What...like this you mean?

G86

Aw maaannnn!!!!!!!! No fair!

Mooo

its the laser beams that come from my eyes that gives me all my power

Mooo

So there we go... stats have changed, Deadlift has moved from 110-120kg. Im hoping it moves up a bit more the next time i test. I was running the previous day. God. I'd test everyday if I could. Reps are boring


Sunday
Some cardio, first day back running since June, ran about 9.5km and walked half a kilometre.

So the training for Moooo-nday looked like this
IP warm ups x2
Deadlift:
40x5
60x 5
70x3
80x3
90x1
100x1
110x1 (repeated x 4)

Elevated Split Squats
5 sets of 8

Benching -
20x8(2)
30x8(2)
35x5 (4)... it was supposed to be for 5 sets but theres no point lying.
I got bored.

gymfreak

Mooo wrote: »

God. I'd test everyday if I could.

Really?? Are ya sure?

Mooo wrote: »

So there we go... stats have changed, Deadlift has moved from 110-120kg

Stats were impressive before,..now they are just crazy! Keep it up!

Mooo

gymfreak wrote: »

Really?? Are ya sure?


Stats were impressive before,..now they are just crazy! Keep it up!

i work completely on instant gratification and positive reinforcement. If I dont have someone shouting at me or im not testing then theres just no fun. someone tell me where to find it.

My bench blows. I'll have to start working on it moreso than once in a blue whenever I feel like it moon.

I'll have to go back to higher rep training

we should have a girls training session! get some pink weights going

gymfreak

Mooo wrote: »

i work completely on instant gratification and positive reinforcement. If I dont have someone shouting at me or im not testing then theres just no fun. someone tell me where to find it.

Yup, can see where your coming from..
note to self: get good results and I'll like testing..sounds simple

Mooo wrote: »

we should have a girls training session! get some pink weights going

JJayoo

Great deadlift, cool pic as well.

Mooo

im brutal at keeping a training log! im worse at following programmes and horrendous at tracking... i'll keep trying...

so in that three week gap that i neglected the blog..

training became brutal, i went from 106mm to 85mm in a month. not a very good idea for training. really good for supporting fatigue, weakness and crap training. gave up on dieting, eating everything and getting back on track.

last week I did a deadlift and bench session, a squat and core session and a bodybuilding session. Yesterday is the only training that i can remember so...

10 min warm up on treadmill 10km-12.5km

IP warm up

Squats
Warm up (40 x 8)2
(60 x 6) 2
(70x3) 2
(80 x 3) 2
(90 x 1) 6



..there is no logic to my training.

Elevated split squats
5 sets of 8


dumbell rows
10 x 8
12.5 x 8 x2
15 x 8 x 3

Tricep extensions
10kg plate - 5 sets of 8

Lunges
10 steps x 5 with 2 x 8kg dumbells

Bicep curls
6kg x 8
8kg x 8 5 sets



Treadmill
-gradient of 9 at 6km p/hr for 10mins

sprint intervals
30 seconds at 16.5-17km
1 1/2 minutes at 6km

5 sets.

Warm down.

gymfreak

Mooo wrote: »

im brutal at keeping a training log! im worse at following programmes and horrendous at tracking... i'll keep trying...

so in that three week gap that i neglected the blog..
.

Glad to see ya logging again! Naturally I find it more interesting to read girl's logs:)Ya get used to logging real quick and it's actually realy helpful for those of us with a **** memory! Handy when ya want to look back.

Here's a quick question...

Mooo wrote: »

Lunges
10 steps x 5 with 2 x 8kg dumbells

Why the 8kg dumbells? I'm guessing it's just an accessory exercise but why not heavier, seeing as you can squat crazy numbers?..just curious:)

Mooo

1. Im not known for consistency or logic in my training
2. for the amount of lunges i was doing it was all my pinnies could handle
3. my training is an enigma.
4. i will be going back to the IP programme asap.

gymfreak

Mooo wrote: »

1. Im not known for consistency or logic in my training
2. for the amount of lunges i was doing it was all my pinnies could handle
3. my training is an enigma.
4. i will be going back to the IP programme asap.

Jaysus, your like the polar-opposite of me..I'm all for stucture and consistency:pac::pac:

Mooo

to quote the infamous heffernan talking about my 'programme' "your training is dumb and worse, its dumb in a non-IP facility"...its true that training took place unsupervised in an outside gym, i went wild.

Mooo

IP warm up x 2

Deadlifts

40kg x 5
40kg x 5
60kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
95kg x 3.... just to see if I could. A bit messy on number 3. (a bit = very)

Bench
20kg x 8
20kg x 8
30kg x 6
30kg x 6
30kg x 6
35kg x 6... had to leave as the gym shut... boo...


Fats: 87 mm.. up by 2mm. Weight 68.7kg. 20.2% bf.

Mooo

Forgot to update that my squat PR is 105kg - that was from about a month/ six weeks ago.

Squat Day

IP warm up x 2

Squats:
40kg x 6
40kg x 6
60kg x 5
60kg x 5
70kg x 3
70kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3


upper body warm up with bands

Dumbbell Rows:
10kg x 8
10kg x 8
12.5kg x 8
12.5kg x 8
15kg x 8
15kg x 8
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5

Tricep extensions:
7.5kg x 5
7.5kg x 5
7.5kg x 5
10kg x 5
10kg x 5
10kg x 5


Bicep curls:
5kg x 10
5kg x 10
7.5kg x 8
7.5kg x 8
10kg x 5
10kg x 5
7.5kg x 5

45 degree back extension
5 x 12



...my training looks long.. its really not.

Note for next week: squats up by 5kg
triceps the same/ more volume
dumbbell rows up by 2.5kg
45 degree back extensions in each session.
stop testing every week.

itsallaboutheL

nom nom nom volume.

'stuff

Mooo

sorry what?

itsallaboutheL

Mooo wrote: »

sorry what?

I was trying to convey some sort of encouragement while attempting to communicate a love for high volume training.

It came out a bit arseways.

Mooo

i need all the encouragement i can get even if i dont understand it!

itsallaboutheL

Mooo wrote: »

i need all the encouragement i can get even if i dont understand it!

i'll explain it.

"Nom Nom Nom" is the sound you make when you're eating.

I like to eat.

=> eating sound + {whatever} = i like this


' Stuff

is an abbreviation (or possibly a contraction?) of "Good Stuff"



I should just go back to posting pictures of cats.

brianthebard

You don't need to shorten the phrase 'good stuff' for god's sake.

Mooo

well, wheres the cat?

itsallaboutheL

brianthebard wrote: »

You don't need to shorten the phrase 'good stuff' for god's sake.

Mooo

i really should be training tonight .... **sigh**

Mooo

Deadlift, bench and everything else day

Deadlift
40kg x 6
40kg x 6
60kg x 6
60kg x 6
70kg x 6
80kg x 3
80kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3

100kg x 1
100kg x 1
100kg x 1
110kg x 1
115kg x 1 (this was the ugliest deadlift ever seen in I.P)


Tricep Extensions
7.5kg x 5
7.5kg x 5
10kg x 5
10kg x 5
10kg x 5
10kg x 5


Bicep Curls
7.5kg x 8
7.5kg x 8
7.5kg x 8
10kg x 5
10kg x 5
10kg x 5


45 degree lower back extension
5 x 12


Dumb bell Rows
10kg x 5
12.5kg x 5
15kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5


Bench
20kg x 12 warm up set
30kg x 8
30kg x 8
30kg x 8
35KG X 5
35kg x 5
35kg x 5


Med Ball throws
5 x 20


Farmers Walk
48kg x 40m metres x 5
-great for working on my grip!


Bridging
3 x 3minutes

Elevated split squats
5 x 8


oh things are starting to get sore now...

Mooo

sounds like i have to do thousands of lunges and not with 8kg

G86

Mooo wrote: »

115kg x 1 (this was the ugliest deadlift ever seen in I.P)

I saw this...

It kinda looked like one of mine - and that's bad:pac: But hey feck it, you still got it!

Mooo

Deadlift day

ip warm up x 2

foam rolling

Deadlift
40kg x 8
40kg x 8
60kg x 6
60kg x 6
70kg x 5
70kg x 5
80kg x 3
80kg x 3

(85kg x 3) x 8


Tricep extension w/ 7.5kg 5 sets of 8

Elevated split sqauts 5 x 8

bicep curls 5 x 5 w/ 10kg


...back in the morning...

Mooo

Deadlift 2x8 at 40kg, 1 x 8 at 60kg, 5 x 5 at 80kg

Step Ups (4x8)

DB Side Arches 3x10 w/ 15kg

Barbell Partial Press 2x8 at 40kg
3 x5 at 50kg

Dip Bar Inverted Rows (5x8)

Rounded Back Extensions 3x10

45 degree lower back extensions 5 x 12

DB Curls (5 x 8) 7.5kg

3 x 1min Bridging

Med Ball side throws 5 x 20 (5kg)

Elevated Split Squats 5 x 8

Overhead Plate extensions 5 x 12 (10kg)

Lunges 5 x 20m w/ 32kg

Mooo

IP Warm up x 2

Squats
(40 x 5) x 2
(60 x 5) x 5
(70 x 3) x 8

45 degree lower back extension (5 x 12)

Step ups (6 x 4)
Overhead plate extention (6 x 8) w/ 10kg
DB Side Arches (6 x 10) w/ 15kg

DB Rows (5 x 8) w/ 16kg

Ab curls *on bench (5 x 10)

Farmers walk (20m x 5) w/ 48kg

GHR - i attempted these but just couldnt get it right, killed my legs!

Mooo

http://www.youtube.com/user/willheffernan#p/u/0/On0TByHyfTI

davmol

Mooo wrote: »

http://www.youtube.com/user/willheffernan#p/u/0/On0TByHyfTI

'STEROIDS'...:eek::eek:...jokin

What was the point in the shoulder injection video?just curious .Was this for an injury you have?What was it cortisone r sommet?

Mooo

its a pre-emptive response to questions about why I havent been blogging/training

1. I dont train consistently
2. having a bad shoulder is a good excuse for point 1.
3. training logs to come...

gymfreak

YAY!! Glad to have ya back:)

Now, if only I could twist your arm (your non-injured one of course) into doing conditioning sessions with me.

Mooo

well that was a serious logging break!


training goal: do gaelforce in 234 days today.....

its going to be a big jump moving from strength to endurance but here goes

Current stats:
BF% - too cruel to check until Feb
CW - 68kg. im retaining alcohol, pie and chocolate.

Mooo

Training Log -27/12/11


15km cycle
10km jog with 5x 500m sprint intervals
3km on rower

5 x 8 tricep extensions w/ 10kg plate

3 x 12 back extension

5 x 8 (25kg) lat pull downs

shoulder mobility work

overall tone of session - exhausted and incredibly boring to run/cycle indoors.

Hanley

Mooo wrote: »

well that was a serious logging break!


training goal: do gaelforce in 234 days today.....

its going to be a big jump moving from strength to endurance but here goes

Current stats:
BF% - too cruel to check until Feb
CW - 68kg. im retaining alcohol, pie and chocolate.

I'm sure you'll make it around the course in 234 days. How long does it normally take?!

Mooo

hardy har har har!

5-9hours. just thought itd be an awesome first adventure race to do.
and by awesome i mean dumb.