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

Alf Veedersane

Saturday 12/4/2014



KB Swings
The 500 swing workout.
5 rounds; each round consisting of sets of 10, 15, 25, 50 swings and OHPs after the sets of 10 (1),15 (2), 25 (3).

Total of 500 swings with 24kg KB and 30 OHPs with 45kg in 33.44.


CGBP
40kg x 5
50kg x 5
60kg x 5
70kg x 2 - bar went all over the place on 2nd rep so re-racked.
70kg x 4
65kg x 5 x 3


Barbell Rows
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 7
70kg x 10


The swings were quicker this week even accounting for the extra set of 15 and minute rest I added in last week by mistake.

Wasn't sure of the toll the KB swings would take on my arms but I didn't expect any PRs today.

Alf Veedersane

Sunday 13/4/2014



Decline Crunches
BW x 20
+10 x 3 x 20
+15 x 20


Side Bends
47.5kg x 4 x 20


Bench
40kg x 10
60kg x 10
70kg x 5 x 3


Pull Ups
BW x 10 x 5


Tricep Pushdown (kneeling)
Pin 7 x 15
Pin 8 x 15
Pin 9 x 15
Pin 10 x 10

Preacher Curls
30kg x 15
32.5kg x 2 x 12
35kg x 2 x 10


Bench felt harder than it should but got through the sets. The right anterior delt isn't 100% which is probably why. Still, happy to get workout done and next time out the aim is 5x5.

Felt good to get back into pull-ups. Didn't do high-rep sets but knocked out a lot more sets than usual. Good ol' lat pump too. Shoulders felt stable on them as well.

Alf Veedersane

Monday 14/4/2014



Squats
110kg x 5 x 5


RDLs
60kg x 15
70kg x 15
80kg x 15
90kg x 10


Barbell Rows
60kg x 10
70kg x 10
80kg x 2 x 8


Leg Extensions
50kg x 15
60kg x 15
70kg x 15
80kg x 15


Hamstring Curls
50kg x 15
60kg x 15
70kg x 15
80kg x 15


Well, those squats were tough. The first 3 sets were reasonably ok but there were 1 or 2 less than attractive reps in the last two but not shockingly bad. I think. No way was I not getting the 5x5 though. If only because I don't think Dan John buys the nice dog food...

Pretty happy with that since my 1RM is 117.5. I owe my legs and my head a pint.

Alf Veedersane

Tuesday 15/4/2014



5.03km in 22.05.


First outdoor run of 2014. Didn't expect to get under 23mins to be honest.

Alf Veedersane

Wednesday 16/4/2014



Normally, I look forward to leaving work and getting to the gym. Today, all I really wanted to do was sleep. I wasn't going to not go because I knew it'd be a decision I'd regret but I still didn't feel like I wanted to go in.

But then I got under the bar...


Squats
62.5kg x 5 - ...and knew it was going to be one of those days.
75kg x 5
87.5kg x 5
102.5kg x 5


Pull Ups
BW x 10 x 6


DB Incline Press
20kg x 15
28kg x 3 x 7


Deadlift
60kg x 2 x 5
100kg x 5
140kg x 5
160kg x 4 x 3


Barbell Shrugs
60kg x 15
100kg x 3 x 12


Hashtagoneinfive

Never got into it but got through it. Had intended on 5 top sets of DL but the last rep of the 4th set told me to call it a day.

Really worked on keeping my shins vertical.

Deadlifting came further down the order than I'd like, so i'm satisfied with how it went.

Alf Veedersane

Friday 18/4/2014



Squats
112.5kg x 5 x 3


RDLs
60kg x 20
80kg x 2 x 12
100kg x 8


Rack Pulls
80kg x 5
100kg x 5
130kg x 3 x 5



Leg Extensions
52.5kg x 15
62.5kg x 15
72.5kg x 15
82.5kg x 15


Hamstring Curls
52.5kg x 15
62.5kg x 15
72.5kg x 15
82.5kg x 15


On the very last rep of the last set, some stupid fúck brushed the end of the bar knocking it off my shoulder at the bottom of the squat. It was an accident but i'm calling him a stupid fúck on account of his reaction alone. So I had to do a full set again. Still, I got there.

Haven't done rack pulls in months. Need to work a bit more on them because I'm letting my upper body slack too much. At least I rectified it after first top set.

Alf Veedersane

Sunday 20/4/2014



KB Swings
The 500-swing workout.
5 rounds.
Total of 500 swings with 24kg KB and 30 OHPs with 45kg in 31 mins 26s. That's 2 mins 18s faster than last week. I'll up the weight once I get below 30mins.


Preacher Curls
32.5kg x 5 x 12


Incline DB Press
22.5kg x 10
25kg x 10
28kg x 9
30kg x 4 - heading for a handy rep PR when i got a cramp in around my hip. Mid-press cramps suck donkey balls.

Alf Veedersane

Monday 21/4/2014



CGBP
40kg x 5
55kg x 5
65kg x 5
70kg x 3 x 3


Pull Ups
BW x 7 x 7


Squats
112.5kg x 2 x 3
112.5kg x 2 - legs just weren't there today.


Barbell Rows
60kg x 2 x 10
70kg x 2 x 10
85kg x 5 x 5


Front Squat
40kg x 5
50kg x 5
60kg x 5
70kg x 5
75kg x 3
80kg x 3


Just wasn't at the races with the squats at all today. Didn't set myself properly, knees tracked in...just wasn't focussed. So I went back at the front squats at the end to see if it was a case of not enough gas in the tank or what. Was happy enough to hit 80 because the legs were a bit tired alright but I concentrated on form and I felt solid.

Alf Veedersane

Wednesday 23/4/2014



Squats
60kg x 5
75kg x 5
90kg x 5
105kg x 5


Pull Ups
BW x 7 x 6


Deadlift
70kg x 2 x 5
100kg x 5
140kg x 3
165kg x 3 x 3


OHP
30kg x 5
40kg x 5
45kg x 5 x 5


Close Grip Plate-loaded Rows
90kg x 4 x 15


Back on proper palms-out pull ups. Had been doing neutral grips as I eased back into them but got some good volume lately without any shoulder issues.

Squats felt more solid than the So Solid Crew after it had been encased in concrete with a shít ton of rebar through it. Which was good considering how poor they were on Monday.

Second of the top sets of DL was terrible. Thought I might have goosed myself for last set. The last set wasn't great either. Just didn't focus during them, yet again. But the job was done, at least.

OHPs felt solid for the first time in God-knows-when. Felt a twinge in shoulder in last rep but no biggie.

Alf Veedersane

Friday 25/4/2014



Squats
60kg x 5
80kg x 3
100kg x 2
110kg x 1
122.5kg x 1 - PR
127.5kg x F - not today but it's mine the next time.


RDLs
60kg x 20
70kg x 15
80kg x 15
90kg x 12


Bench
70kg x 4 x 3


DB OHP
12.5kg x 12
15kg x 2 x 10
18kg x 12


DB Chest-supported Rows
28kg x 4 x 15


Happy enough with a 5kg squat PR. They all felt solid. Even the fail at 127.5kg wasn't a bad fail. It just wouldn't go back after the pause at the bottom. I did think about trying to just go for 125kg and I'd have had it, I think, but the 122.5 felt so good I thought i'd throw on 5 more. Anyway, I'll get it in a few weeks whenever I test again.

Front of right shoulder playing up on bench. Separate issue to what I've had with my shoulders the last while but it's fine when I press with DBs. Was better when I brought in my grip.

Alf Veedersane

Saturday 26/4/2014



KB Swings
The 500-swing workout.
5 rounds.
Total of 500 swings with 24kg KB and 30 OHPs with 45kg in 29 mins 38s.


Extended Planks
25kg plate on back.
5 rounds: 30s on / 30s off


Hex bar Shrugs
75kg x 15
95kg x 15
125kg x 3 x 10


Dips
BW x 10.
+20kg x 7
+25 x 5 x 5



Had a lookabout and couldn't see a 26kg KB to do the swings with next week. I'd reckon 28kg might be a touch heavy just yet. Though I might just try it, take my rests and set a time to beat for the next time I do them..

Can't imagine doing the 10,000 swing challenge though. 4 weeks, 5 days a week doing the 500 swings. If for no other reason than it'd bore the bejaysus out of me.

RidleyRider

I can imagine the callousouses from the 10,000.

Alf Veedersane

Reading up on the challenge people seemed to get pretty good body recomp results. Grip strength has definitely improved and it works the core more than I'd have thought.

Alf Veedersane

Sunday 27/4/2014



Front Squats
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 1
85kg x 3
87.5kg x 2 - PR.
90kg x 2 - PR


Pull Ups
BW x 10 x 6


Preacher Curls
35kg x 4 x 10 - alternated between close grip and wide grip.


CGBP
40kg x 5
52.5kg x 5
65kg x 5
70kg x 4 x 3



Didn't know whether to just take a triple or hold at a double and try for 1+ at 90. In hindsight I could have done both.

Pull ups coming along nicely. Going to start to widen out the grip week by week. Form has improved immensely after these last few weeks of rebuilding.

CGBP has stalled a bit but still not close to failure or anything on top sets. Just not confident of pushing for triples at higher weights without a spotter.

Rough Sleeper

Alf Veedersane wrote: »

Sunday 27/4/2014
CGBP has stalled a bit but still not close to failure or anything on top sets. Just not confident of pushing for triples at higher weights without a spotter.

I've comfortably done the roll of shame out of 105kg. You're not in any danger at 70kg unless you're using a thumbless grip and the bar lands on your throat or face.

Alf Veedersane

Rough Sleeper wrote: »

I've comfortably done the roll of shame out of 105kg. You're not in any danger at 70kg unless you're using a thumbless grip and the bar lands on your throat or face.

Ah yeah, it's probably just a mental thing. I've done triples at more than that. I just didn't feel I'd a triple at 75 in the locker today either. But if I do the next day i'll just cop on.

Alf Veedersane

Monday 28/4/2014



Squats
112.5kg x 3 x 5


RDLs
60kg x 20
80kg x 2 x 15
100kg x 8


Standing Calf Raises
Pin 8 x 15
Pin 9 x 15
Pin 10 x 15
Pin 11 x 10


Leg Extensions
55kg x 15
65kg x 15
75kg x 15
85kg x 15


Hamstring Curls
55kg x 15
65kg x 15
75kg x 15
85kg x 15



After the front squats yesterday, I'd have taken one set of 5 at 112.5kg on back squats so pretty happy with 3. Thought about going on but thought it better to not overdo it.

Alf Veedersane

Wednesday 30/4/2014



Squats
62.5kg x 5
77.5kg x 5
92.5kg x 5
107.5kg x 5


Deadlift
70kg x 2 x 5
100kg x 5
140kg x 3
170kg x 3
170kg x 3 x 2


Pull Ups
BW x 7 x 7


OHPs
45 x 5 x 5


Barbell Rows
50kg x 10
65kg x 10
77.5kg x 10
90kg x 5


Side Bends
50kg x 4 x 20


Side-lying external rotations
2kg x 3 x 'til it burned.


Squats felt really solid again. Don't go too heavy on them before deadlifting but i've upped the sets by 2.5kg a week every week the last few but they feel really solid.

Triple of 170 DLs was ok. Sloppy 2nd rep but recovered. Decided to go for a few doubles after that. Way smoother...probably because I set myself up way better. Who'd have thunk it!?!

Had to stay at 45kg with the fixed bar cos of space. Probably better off not being able to push the shoulder what might be too far too soon. But they felt reasonably ok.

Alf Veedersane

Friday 2/5/2014


Squats
112.5kg x 3 x 5


RDLs
60kg x 20
70kg x 20
80kg x 15
90kg x 15
100kg x 10


Lunges
55 x 4 x 20


CGBP
45kg x 5
55kg x 5
65kg x 5
72.5kg x 3
75kg x 3 - rep PR
77.5kg x 2 - PR
80kg x 2 - PR


Seated DB OHPs
12.5kg x 12
15kg x 10
17.5kg x 2 x 10


Skullz
30kg x 4 x 15


Jump Squats
50kg x 4 x 10


Lateral Raises
8kg x 2 x 12
9kg x 12
10kg x 12


Reverse Flyes (pec deck)
Pin 4 x 4 x 15


Side-lying external rotations
2kg x 3 x 'til it burned.


Yeah, wasn't feeling squats this morning. Just about managed to finish the 3rd set. Had intended 5 sets. As bad squat workouts go, it wasn't a disaster, I guess. You get pissed off not hitting a target though. But finished with the intention of hammering the rest of the session.

CGBPs went well. With words 'there's always the roll of shame' ringing in my ears, I went back up beyond 70kg and hit a 3RM PR at 75kg. Felt easier than I thought it might since last time I tried for 75, the 3rd rep was a non-starter. Topped out with a double at 80kg and the world record for longest time to lock out.

Did a lot of exercises I hadn't done in AGES, which was good. I missed you, tricep pump! Rotator cuff issues on the mend so just need to not f*ck that up.

Alf Veedersane

Saturday 3/5/2014


Rack Pulls (3" below knee)
60kg x 5
100kg x 5
140kg x 3 x 5


Decline Sit Ups
+10kg x 20
+15kg x 2 x 20
+20kg x 20

S/S with Side Bends
47.5kg x 4 x 20


Pull Ups (neutral grip)
+10kg x 5 x 5


Hex Bar Shrugs
75kg x 15
95kg x 15
115kg x 3 x 12


Side-lying external rotations
2kg x 3 x 20


Right where the lat inserts into the shoulder wasn't playing ball today. Felt it during RDLs yesterday so just didn't do as much back stuff as I'd intended.

Out came the lacrosse ball...

Alf Veedersane

Sunday 4/5/2014


Front Squats
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 2 x 2
90kg x 3


YLTWI
3 rounds with 5kg DBs
10 reps each exercise


Preacher Curls
35kg x 4 x 10


Close Grip Plate-loaded Rows
80kg x 15
100kg x 3 x 1


Side-lying external rotations
2kg x 3 x 20


Happy enough with the front squats. 90kg x 2 was the PR last week and did two sets of that. The last set I reckoned I didn't push myself enough on 1st two sets so went for more and got a 3rd but just failed on 4th. The bar has been pushed up a notch for next time out.

Alf Veedersane

Monday 5/5/2014



KB Swings
The 500-swing workout. This time with added kilograms...
5 rounds.
Total of 500 swings with 28kg KB and 30 OHPs with 45kg in 36 mins 50s.


Extended Planks
25kg plate on back.
5 rounds: 30s on / 30s off


Squats
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 1
125kg x 1 - PR


So, yeah, those kettlebell swings were tough using the 28 instead of the 24. Time was about a minute over what it would have been had I not zoned out during the rest before last set of 50. But it's a time to beat. Managed to set a new blister PR...and rip it off during it.

Squats kinda came out of nowhere. My legs were feeling drained even after the 4th round of KB swings! On another day, there was more in the tank but today, I'd have been pushing my luck to go further. Pretty happy with the form though.

Alf Veedersane

Wednesday 7/5/2014


Little bit short on time today.

Squats
65kg x 5
80kg x 5
95kg x 5
110kg x 5


OHPs
47.5kg x 4 x 5
47.5kg x 4

Pull Ups
+10kg x 4 x 5


Deadlift
70kg x 2 x 5
100kg x 5
140kg x 3
175kg x 3 x 1


Dips
BW x 10
27.5kg x 4 x 5


Side-lying external rotations
2kg x 3 x 20


Deadlifts were horseshít.

Missed the last rep in a 5x5 on OHPs but I'll take that for now. Haven't been up there for any volume in ages.

Word of the day: Meh.

Alf Veedersane

Friday 9/5/2014



Bench
60kg x 5
72.5kg x 1 x 3

Side-lying external rotations
2kg x 3 x 20

Squats
115kg x 5 x 3

RDLs
60kg x 20
75kg x 20
90kg x 12
100kg x 10

Barbell Lunges
57.5kg x 4 x 20

Leg Extensions
50kg x 15
60kg x 20
70kg x 20
80kg x 20

Seated Leg Curls
50kg x 20
60kg x 20
70kg x 20
80kg x 20

Incline Leg Press
150kg x 15
200kg x 15
250kg x 12
300kg x 12


Flat bench still aggravates my shoulder so left it at that

Just couldn't get the bar comfortable on my back for the squats in the middle sets. That hasn't happened before. It was throwing me off for a couple of the reps but strength was fine.

Finished with leg press because box I wanted for crossover step ups was being used.

Home for a set of door painting...

Alf Veedersane

Saturday 10/5/2014



CGBP
45kg x 5
55kg x 5
65kg x 5
75kg x 3
77.5kg x 2
70kg x 4 x 4


Skullcrushers
30kg x 4 x 15


DB Incline Press
20kg x 10
22.5kg x 3 x 7


DB Flyes
7.5kg x 10
10kg x 1 x 10



Dips
BW x 5 sets to failure (averaged about 8/9 reps)


Cable Tricep Extensions
Pin 6 x 5 x 12




From triceps to cry-ceps.

CGBP felt fine. None of the aggravation in my shoulder that I get on regular BB bench. Knew it was only 1, maybe 2, reps at 80 so dropped back to 70 for a bit more volume.

Some tricep burn on the DB presses. When the 20s felt heavy to lock out, I realised there wouldn't be lots of reps...

Alf Veedersane

Sunday 11/5/2014



Front Squats
45kg x 5
55kg x 5
65kg x 5
72.5kg x 5
80kg x 5 x 5


Pull Ups (NG)
+10kg x 7 x 5


Close Grip Rows...
70kg x 15
100kg x 3 x 12


...s/s with Wide Grip Rows
70kg x 15
100kg x 3 x 12


Lat Pulldowns
Pin 6 x 15
Pin 7 x 12
Pin 8 x 10
Pin 9 x 8


Face Pulls
70 x 15
80 x 15
90 x 2 x 15


Pretty happy with the 5x5 on front squat. Last set was a battle. Felt like my hand was doubled back onto my arm towards the end.

RidleyRider

Your front squats are pretty strong in comparison to back squats! I know myself I wouldn't be able to hit 80kg for 5 x 5 despite having a stronger back squat.

Alf Veedersane

I think my technique is more of a limiting factor in the back squat. I could well be wrong on that though. It's coming on a lot though but my big issue has been keeping my knees pushed out on back squat. I've improved that a lot but it's still likely to creep in towards the end of a 5x5.

Alf Veedersane

Monday 12/5/2014


Squats
115kg x 4 x 5
115kg x 2 - got sloppy, let COM more forward and lost it halfway back up.


OHPs
47.5kg x 3 x 5
40kg x 7


Seated Leg Press
115kg x 10
135kg x 10
155kg x 10
175kg x 10


DB Bench Press
20kg x 10
25kg x 2 x 9


Side-lying external rotations
2kg x 3 x 20 e/s


Happy with squats. 3x5 was the target going in and I thought I'd be doing well to get that today,the way I felt. But 5x5 would've made my day.

OHPs felt heavy from the start. Triceps started to burn by end of 3rd set so I dropped to 40.

Alf Veedersane

Wednesday 14/5/2014


Squats
67.5kg x 5
82.5kg x 5
97.5kg x 5
112.5kg x 5


Deadlift
70kg x 2 x 5
110kg x 5
120kg x 1
140 x 4 x 8


T-Bar Rows
Bar+60kg x 4 x 10


Decline Sit Ups...
+15kg x 4 x 20


...s/s with Side Bends
47.5kg x 4 x 20


Changed squat set up to low bar. Wasn't until I did that I realised I'd always used a relatively high bar. I liked it.

The deadlifts felt pretty good. Actually learned a bit by concentrating on how the felt. Last 2 reps nearly did for me but I'm pretty made up about seeing the four sets out. Hamstrings felt that anyway!

There was supposed to be lat pulldowns after the T-bar rows but nothing was free,not even pull-up bars. I wasn't devastated.