I don't know what I'm doing but I know what I've done

Alf Veedersane

Wednesday 8/10/2014

Back stretches.

Glute Bridge with Knee Extension: 3 x 20 e/s
Side lying hip abduction: 3 x 25 e/s
Side Plank: 3 x 30s e/s
Plank: 3 x 30s
Wall Squat: 3 x 45s

Minimal rest times for all of the above.

Seated Lateral Raises
(60-90s rest)
8kg x 4 x 10
8kg x 14


Seated Bicep Curls
(60-90s rest)
12.5kg x 3 x 15


"Cardio"
20 minutes on cross trainer; level 10
13.5 mins at speed of 13.0 - 14.0
6.5 mins in reverse at 15.0 - 16.0
Distance: 4.77 km


Made a conscious effort to ensure hips were high every 2nd rep, at least, on gluten bridges and really felt it in hamstrings, glutes and lower back.
Have to make sure to stack the hips right for abductions and Christ they burn.

Gonna be doing all those bodyweight exercises regularly, building up the reps and time. Much more aware of body positioning because I'm having to be very conscious of being in the right shape every rep.

Enjoyed that.

Alf Veedersane

Friday 10/10/2014

Back stretches.

Glute Bridge with Knee Extension: 3 x 25 e/s
Side lying hip abduction: 3 x 27 e/s
Side Plank: 3 x 40s e/s
Plank: 3 x 40s
Wall Squat: 3 x 60s

Minimal rest times for all of the above.

Neutral Grip Pull Ups
(90-120s rest)
BW x 10, 10, 7, 6, 6


Dips
(90-120s rest)
+5 x 10, 10, 8, 8, 7



Cardio? Not tonight, Josephine.

Some burn off those hip abductions when you do 'em right.

Gonna keep these core exercises the physio has me doing involved in my sessions when I'm back in business.

3rd set of pull ups I just started to run out of steam. Was goosed. Given the sleep, I should've expected it.

Alf Veedersane

Saturday 11/10/2014

Back stretches.

Glute Bridge with Knee Extension: 3 x 28 e/s
Side lying hip abduction: 3 x 30 e/s
Side Plank: 3 x 45s e/s
Plank: 3 x 45s
Wall Squat: 3 x 70s

Minimal rest times for all of the above.

Bench
40kg x 10
50kg x 10
60kg x 5 x 5



Took it easy on bench. Could feel back had tired a bit after the exercises so didn't want to push too hard...just keep bench ticking over because I hadn't done and benching in 2 weeks and reckoned I was good for easing back into it.

Back getting stronger but the exercises take their toll so wary of putting additional pressure on lower back. So just paused the 5x5 at 60.

That took me up to closing time, which spared me 20 minutes on the bike.

Alf Veedersane

Sunday 12/10/2014

My back was feeling a bit stiff after the exercises the last few days so decided against doing them today.

Went for a stroll then went to Raw and walked 3km on treadmill at an incline of 10% in 25 minutes.

Alf Veedersane

Tuesday 14/10/2014

Back stretches.

Glute Bridge with Knee Extension: 3 x 30 e/s
Side lying hip abduction: 3 x 33 e/s
Side Plank: 3 x 50s e/s
Plank: 3 x 50s
Wall Squat: 3 x 75s

Minimal rest times for all of the above.


Neutral Grip Pull Ups
(90-120s rest)
BW x 10, 10, 8, 7, 5


Bench
40kg x 10
50kg x 10
62.5kg x 5 x 5


Cardio
Treadmill: 15 minutes, 7.5 km/h at 10% incline.
1.86 km



Was arching back too much on warm up sets on bench and felt it coming to top set. Nothing ridiculous, mind, but just gonna feel it til back gets back to 80%+

Anyway, paused the benching.

Back not as tired after exercises today and progressing nicely on them. Hoping to be back under a bar the week after next. BOOYAH!

Frosty McSnowballs

Good work man, any tips for pull ups? I'm brutal!

Alf Veedersane

Senor Fancy Pants wrote: »

Good work man, any tips for pull ups? I'm brutal!

You could try negatives or using a band to help out. Or lat pulldowns should help some too.

Alf Veedersane

Thursday 16/10/2014

Back stretches.

1 - Glute Bridge with Knee Extension: 3 x 35 e/s
2 - Side lying hip abduction: 3 x 35 e/s
3 - Side Plank: 3 x 55s e/s
4 - Plank: 3 x 60s
5 - Wall Squat: 3 x 80s

Minimal rest times for all of the above.


Skullcrushers
(60-90s rest)
30kg x 4 x 10
30kg x 15


Seated Lateral Raises
(60-90s rest)
8kg x 4 x 10
8kg x 15


Cardio
Bike: high cadence, moderate resistance for 15 minutes



Noticed the improvement during the 'physio exercises' a lot today. Not easy but a lot easier.

Dropped the rest times a bit for skulls cos I backed off the weight a bit. Felt solid enough. Hard to know where I should be wirh what I have been able to do but with the way training has been the last 3 weeks or so it's just good to be training and feeling things get better.

Alf Veedersane

Saturday 18/10/2014

Back stretches.

1 - Glute Bridge with Knee Extension: 3 x 40 e/s
2 - Side lying hip abduction: 3 x 40 e/s
3 - Side Plank: 3 x 60s e/s
4 - Plank: 3 x 65s
5 - Wall Squat: 3 x 90s

Minimal rest times for all of the above.


Bench
40kg x 10
50kg x 10
65kg x 5 x 5 - all paused


Neutral Grip Pull Ups
(90s rest)
BW x 8, 8, 8, 7, 7


Could really feel the abs work on the front planks.

Skullz-related DOMS but bench felt solid. Didn't feel it aggravated back either.

Planned for 4 x 8 and 5th amrap but it didn't pan out like that. Bench night have knocked a rep or two off.

Happy with today. Champing at the bit to get back doing some squats and the like.

#SlowlySlowlyCatchyGainzy

Alf Veedersane

Sunday 19/10/2014

Back stretches.

1 - Glute Bridge with Knee Extension: 3 x 45 e/s
2 - Side lying hip abduction: 3 x 45 e/s
3 - Side Plank: 3 x 65s e/s
4 - Plank: 3 x 70s
5 - Wall Squat: 3 x 100s

Minimal rest times for all of the above.


Wide Grip Seated Rows
(60-90s rest)
100kg x 4 x 12
100kg x 13


Preacher Curls
(60-90s rest)
30kg x 5 x 10


Cardio
Treadmill: 15 mins, 7.5 km/h at 10%
Bike: 15 mins at 110 RPM



Solid enough.

Had to really concentrate on keeping back shape right for rows and curls because the back was feeling less than 100%. Hopefully the next week sees it right. Will just walk and do the physio's exercises

Frosty McSnowballs

What's the story with your back man?

Alf Veedersane

Senor Fancy Pants wrote: »

What's the story with your back man?

Spent a week getting little sleep, living on coffee and when I got back to the gym, I underestimated the fatigue and my back just went on 4th set of RDLs. No warning.

Disc damage but wasn't as bad as was first thought. A warning to take care of it.

Tl;dr Some damage in L5 territory

Frosty McSnowballs

Disc damage....yikes! I hope it sorts itself out quick with no lasting issues.

It must be tough to hold back all the time.

Alf Veedersane

If I think of the rehab as a programme, it makes the doing little easier.

But I don't want to mess about with my back. I didn't pack a spare.

Shouldn't get any lasting damage though, thankfully.

Frosty McSnowballs

Alf Veedersane wrote: »

If I think of the rehab as a programme, it makes the doing little easier.

But I don't want to mess about with my back. I didn't pack a spare.

Shouldn't get any lasting damage though, thankfully.

Yeah that makes sense. Have you a recovery timeline or is it a case of seeing how the exercises go?

Alf Veedersane

Senor Fancy Pants wrote: »

Yeah that makes sense. Have you a recovery timeline or is it a case of seeing how the exercises go?

The physio said it would likely be 4-6 weeks. I'm at the level he wanted with the recovery exercises and I'm back tomorrow. But last week I could just feel it a bit after being in the gym despite largely avoid anything that put direct pressure on the lower back, per second. Maybe it's paranoia...

It'll be 3 weeks in Tuesday so I'd hoped to get back in action doing some very light squatting tomorrow week. As in light goblet squats and/or 15kg bar. But I'll just see how it feels and take it from there but I definitely won't be testing it out before next week.

Alf Veedersane

So, the physio was happy that the injury had all but cleared up and said I could go back to light squats.

So the plan is to go light and start off with goblet squats and squats with a 15kg bar. Concentrating on form and easing back into the movement pattern. (As an aside, the hip abduction stuff made a noticeable difference in keeping knees out/in line with feet even just on BW squats)

Another week or two later I'll start on rack pulls, fairly high to start with and lowering/increasing ROM as time goes on and everything is better and stronger.

Can. Not. Wait.

Alf Veedersane

Wednesday 22/10/2014

Back stretches.

1 - Glute Bridge with Knee Extension: 3 x 50 e/s
2 - Side lying hip abduction: 3 x 50 e/s
3 - Plank: 3 x 75s


Minimal rest times for all of the above.


Pull Ups
(90s rest)
BW x 8, 8, 8, 7, 7


DB Bench
26kgs x 2 x 5
26kgs x 9


DB Incline Bench
22.5kg x 2 x 5
22.5kg x 8



Hadn't much time and wasn't quite what I'd intended but happy enough with what I did. Feeling crappy but got something useful done.

Alf Veedersane

Thursday 30/10/2014

Back stretches and rolling.

Wide-Grip Seated Rows
(90s rest)
100kg x 4 x 10


Close-Grip Seated Rows
(90s rest)
100kg x 4 x 12


Preacher Curls
(90s rest)
30kg x 3 x 15


Side Planks
3 x 75s e/s


Lat Pulldown
(90s rest)
100kg x 4 x 10


Cardio
Treadmill: 11 minutes, 8km/h at 10%



Was very tempted to start back with squatting movements bit I reminded myself I'd said I'd hold off til next week.

Enjoyed getting back into a bit more work.

Alf Veedersane

Saturday 25/10/2014

Back stretches and shoulder dislocated.

DB OHPs
(60-90s rest)
15kg x 4 x 10
15kg x 15


Neutral Grip Pull Ups
(90s rest)
BW x 10, 10, 7, 6, 6


Lateral Raises
(60-90s rest)
9kg x 4 x 10
9kg x 14


Front Raises
(60-90s rest)
15kg plate x 4 x 10
15kg x 13


Incline Rear Delt Flyes
(60s rest)
5kg x 5 x 10



Cardio
Treadmill: 15 minutes, 8km/h at 10%
Bike: 10 minutes



Was curious to see how OHPs were considering it's nigh on 4 weeks since I did anything overhead.

Don't think I lost a whole lot on the shoulder work...probably down to the benching and tricep work the last week.Pretty happy with that.

Alf Veedersane

Sunday 26/10/2014

Bench
70kg x 2 x 5
70kg x 7


CGBP
65kg x 2 x 5
65kg x 6


Wide, Underhand Grip Seated Rows
(60-90s rest)
100kg x 4 x 10
100kg x 12



Pretty happy with bench. Most reps I've got with 70kg was 8 and that was fresh so to get 7 after 2 sets of 5 is good for me.

Not much of a break before CGBPs but still happy enough (rep PR at 65kg is 11 but was fresh)

Had to cut it shorter than intended, which was sh*t.

Alf Veedersane

Monday 27/10/2014

Back stretches and glute bridges with leg extensions. Lacrosse ball bet into lower back.

Lots of bodyweight squats (aww yeeeeaaaaaah) holding at the bottom with the back alignment ad it should be.

A hape of goblet squats, back squats and front squats with weight but not venturing too high (didn't go past 40kg). If was all just about keeping the back shape right and just increasing the depth as it went on.

Was really looking forward to this session the last week because squats.

Light squats but squats nonetheless. It's not that the injury was caused by squatting but if I'm not set up right, it could happen again.

Tl;dr squats.

Alf Veedersane

Wednesday 29/10/2014

NG Pull Ups
(90s rest)
BW x 8, 8, 8, 8, 7


Close Grip Seated Rows
(60-90s rest)
105kg x 4 x 10
105kg x 12


Bench
55kg x 6 x 6 - all paused


Skullcrushers
(90-120s rest)
31kg x 4 x 10
31kg x 12


DB Incline Bench
(90-120s rest)
20kgs x 4 x 8



Legs are DOMsed to bejaysis. Max weight for the squats on Monday was 40kg and I've spent the afternoon online looking up electric wheelchairs.

Kept rest to less than 60s on benching because they were light and I wanted to make sure I didn't faff about.

I've a bad feeling I'm going to be reported to the DOMSbudman by my triceps for that.

ninamc

I've a bad feeling I'm going to be reported to the DOMSbudman by my triceps for that.

Suffering Jaysis It's worse you're getting.

Alf Veedersane

ninamc wrote: »

I've a bad feeling I'm going to be reported to the DOMSbudman by my triceps for that.

Suffering Jaysis It's worse you're getting.

By the minute. It was bad enough when it was just the legs...

Alf Veedersane

Thursday 30/10/2014

Hadn't planned being in and hadn't much time but the next while is going to be a bit all over the place so I'll just have to see how I can manage it.


Bench
60kg x 7 (probably 8) x 5

Fixed Bar Curls
(60-90s rest)
30kg x 5 x 10



Kept rests to 90s on bench. Was more like 60s for last 3 sets cos another chap worked in. All paused. Think I did an extra set (I should really bring an abacus next time). Was fine.

Threw in curls quickly and left.

conzy

Alf Veedersane wrote: »

Thursday 30/10/2014

Hadn't planned being in and hadn't much time but the next while is going to be a bit all over the place so I'll just have to see how I can manage it.


Bench
60kg x 7 (probably 8) x 5

Fixed Bar Curls
(60-90s rest)
30kg x 5 x 10



Kept rests to 90s on bench. Was more like 60s for last 3 sets cos another chap worked in. All paused. Think I did an extra set (I should really bring an abacus next time). Was fine.

Threw in curls quickly and left.

Lifting abacus, genius, you'll be rich

Sounds a little ridiculous, but I have one of these in my gym bag:



I use it to keep track of sets when I'm doing a lot of them (5+). Pretty handy. It was especially handy when doing Smolov Jr. with its 8 and 10 set days.

Alf Veedersane

Found a bit of foam in the ground before the last time I squatted 10x10 so I tore it into 10 pieces and moved one across to the other side of the rack after each set.

#MacGuyver

coffee_cake

I kept losing track too so i put an x after each set written on my ipod notes where i write out the program