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

Alf Veedersane

Dtp1979 wrote: »

Have you ever tested you high bar 1rm?

Nope. No. I think I've only ever done a single to RPE 8 or so.

I'll hopefully find out at the meet.

Alf Veedersane

Monday 9/3/2020

A) Bench
87.5kg x 7 x 5


2" Deficit Deadlift 
187.5kg x 2 (@8)
160kg x 7  (@9)


C) Hammer Curls
20kg DBs x 4 x 8


D) Weighted Plank
50kg x 4 rounds (30s, 39s, 36s, 34s)



Went to physio at lunchtime to get a bit of work on the hip to see if it's a bit jacked up cos ROM in my hip is so restricted that everything in there is jacked up cos mobility stuff I'm trying isn't right for what I need to do. Hip flexor aches a lot if I'm lying on my back ffs. Good news is that while it was pretty tight in there, it's not f**ked. But there are weak muscles that I need to strengthen, which makes sense given that I've been minding that side a while and I've probably been compensating a lot more than I realised. But it can be addressed, which is the good bit.

Bench moved well.

Bit of soreness in hip locking out but I put that down to physio before cos it wasn't the usual discomfort.

Alf Veedersane

Tuesday 10/3/2020

A) Paused Squat
132.5kg x 1 (@6)
140kg x 1 (@7)
147.5kg x 1 (@8)
132.5kg x 2 x 3
125kg x 5


Bench (@8)
92.5kg x 8 x 4


C) BB Row
92.5kg x 4 x 8


D) Face Pulls
4 x 10



That was deadly. I was getting some sharp darts in the hip - not very sore, just a littke disconcerting - just while I was adjusting my feet for the heavy squats....but was able to push it out of my head for the squat. Felt a bit off on the back off sets but happy with what I got done.

Paused squats going well, in general, lately.

Bench moved well. Last rep was slow but not grind slow. Just first time it hasn't moved quickly in this block. But there are bound to be one or two of those reps.

Dtp1979

Is your upcoming comp cancelled?

Alf Veedersane

Dtp1979 wrote: »

Is your upcoming comp cancelled?

Yep.

And my gym is closed.

Dtp1979

.

Dtp1979

Alf Veedersane wrote: »

Yep.

And my gym is closed.

That’s a shame. Training won’t go to waste I’m sure. How will it affect you if it’s postponed for a month?

Alf Veedersane

Dtp1979 wrote: »

That’s a shame. Training won’t go to waste I’m sure. How will it affect you if it’s postponed for a month?

They wont reschedule the comp for a month's time. Calendar won't facilitate it and they'd probably try give more of a stretch for training.

But given the uncertainty over the current situation, there may be further postponements

Alf Veedersane

Saturday 21/3/2020

Nifty warm-up circuit

A) Rear-Foot Elevated Split Squat (30X0)
5 x 12 e/a


Single-Arm Row (20X0)
5 x 20


C1) Push-Ups
6 sets AMRAP

C2) KB Swing
6 x 60s


D1) Side Plank
5 sets (to max)

D2) Alternating Bird Dog
5 x 20



So, COH asked what I had at home to workout with (also offered out most of his own gear in the gym for people to bring home and train with while the gym is closed) and sent me some workouts to do with what I have.

Amazing the burn you can get by adding in a tempo and a lot of reps.

So happy to have a structure to what I can do with what little equipment and space I have.

Good for the brain these days.

Alf Veedersane

Monday 23/3/2020

Warm-up circuit

A) Single-Leg KB RDL (30X0)
5 x 12 e/a


Single-Arm KB OHP (20X0)
5 x 20


C1) Goblet Squat
5 x AMRAP

C2) Butterfly Sit Up
5 x 60s


D1) Russian Twists
5 x AMRAP

D2) Alternating Deadbug
5 x 20



Totalled 1,672 reps. Good to be moving and not bothered that it's indoors which will come in handy...

Quads still shaky after the endless number of reps

Alf Veedersane

Wednesday 25/3/2020

Warm-up circuits

A) Rear-Foot Elevated Split Squat (30X0)
5 x 12 e/a


Single-Arm Row (20X0)
5 x 20


C1) Push-Ups
5 sets AMRAP

C2) KB Swing
5 x 60s


D1) Side Plank
5 sets (to max)

D2) Alternating Bird Dog
5 x 20



Added in the red band for the push ups. Chest and triceps burned.

Gonna try add a band in the mix for KB swings or whatever hip hinge movement I do next time around.

Alf Veedersane

Friday 27/3/2020

Warm-up circuit

A) Single-Leg KB RDL (30X0)
5 x 12 e/a


Single-Arm KB OHP (20X0)
5 x 20


C1) Goblet Squat
5 x AMRAP

C2) Butterfly Sit Up
5 x 60s


D1) Russian Twists
5 x AMRAP

D2) Alternating Deadbug
5 x 20



All of the reps.

When the zombies come to try and f**k me up during this lockdown, I'mma be ready.

Alf Veedersane

Sunday 29/3/2020

Warm-up circuit

A) Rear-Foot Elevated Split Squat (32X0)
5 x 12 e/a


Single-Arm Row (20X0)
5 x 20


C1) Banded Push-Ups
6 sets

C2) Banded KB Swing
5 x 60s


D1) Side Plank
5 sets (>60s)

D2) Alternating Bird Dog
5 x 20



Some small variations: added in a 2s pause at the bottom of the rear-foot elevated squat and band anchored and  around my waist for KB swings to offer resistance against the lockout.

Purple band digging into my gimp hip was less than comfortable and ended up canning the last set.

Alf Veedersane

Tuesday 31/3/2020

Warm-up circuit

A) Banded SLDL (40X0)
5 x 12


Purple-band OHP (20X0)
5 x 12


C1) Bed Squat
17.5kg x 5 x AMRAP

C2) Butterfly Sit Up
5 x 60s


D1) Russian Twists
5 x AMRAP

D2) Alternating Deadbug
5 x 20



Doubled up the bands - purple and red - stood on them and did SLDL like I was using the high handles in a trap bar.

Stood on purple band and just did OHPs with it. Way harder than doing with 12kg KB.

Bed Squat was box squat onto a bed frame so was just at parallel or slightly above. Knee was at my at the patellar tendon after the goblet squats the last day so trying to shorten the ROM a touch. Had the 12kg KB and a backpack weighing 5.5kg.

Alf Veedersane

Thursday 2/4/2020

Warm-up circuit

A) Alternating Reverse Lunge
6 x 60s


B1) Tempo Push Up (30X0)
5 x AMRAP

B2) Glute Bridge (20X0)
12kg x 5 x 20


C1) Side Plank  (up and down)
5 x 20 e/s

C2) Mountain Climber
5 x 20 e/s

C3) Wall Sit  (90 degrees)
5 sets...as long as possible



Changed up today. Did not realise how much I'd enjoy it being changed...purely cos the level of lockdown monotony is massive.

Enjoyed working hard. Quads and core feeling it most.

Alf Veedersane

Tuesday 31/3/2020

Warm-up circuit

A) Lateral Alternating Step-Up
6 x 60s


B1) Back Extension
5 x AMRAP

B2) Hollow Hold
5 x as long as possible


C1) Air Squat
5 x 20

C2) Banded Deadbug
5 x 20 e/s

C3) Plank (press-up position)
5 x as long as possible



Made the step ups lateral as wanted to work the hip that way.

Hollow holds were killer.

Enjoyable.

Dtp1979

Dot

Alf Veedersane

Dtp1979 wrote: »

Dot

Absolutely

Alf Veedersane

Monday 6/4/2020

Warm-up circuit

A) Alternating Reverse Lunge
6 x 60s


B1) Banded Push Up (30X0)
5 x AMRAP

B2) Glute Bridge (20X0)
12kg x 5 x 25


C1) Side Plank  (up and down)
5 x 20 e/s

C2) Mountain Climber
5 x 20 e/s

C3) Wall Sit  (90 degrees)
5 sets...as long as possible (> 45s )



Was good for a bit of a brain detox. Sweaty enough as well.

As COH said, every bit is a bit less you'll have to do to get back up to speed whenever the gyms reopen. That's the only way to look at it.

Alf Veedersane

Wednesday 8/4/2020

Warm-up circuit

A) Alternating Step-Up
6 x 60s


B1) Back Extension
5 x AMRAP

B2) Hollow Hold
5 x as long as possible


C1) Air Squat
5 x 20

C2) Banded Deadbug
5 x 20 e/s

C3) Plank (press-up position)
5 x as long as possible

Alf Veedersane

Monday 6/4/2020

Warm-up circuit

A) Front-Foot Elevated Split Squat
6 x 60s


B1) Banded Push Up (30X0)
5 x AMRAP

B2) Glute Bridge (20X0)
12kg x 5 x 25


C1) Side Plank  (up and down)
5 x 20 e/s

C2) Mountain Climber
5 x 20 e/s

C3) Wall Sit  (90 degrees)
5 sets...as long as possible (> 50s )



Didn't really get outside so was glad of the workout.

Two days in a row haven't had much hip pain. Been very uncomfortable of late.

Ordered a 25kg power bag/ sandbag type of thing and a green band. Couldn't get a heavier bag but that'll do for now.

Alf Veedersane

Tuesday 14/4/2020

Warm-up circuit

A) KB Overhead Walking Lunge 
6 x 75s (75s rest)


B1) Banded Push Up 
5 x AMRAP (purple band)

B2) Banded RDL
5 x 25


C1) Air Squat (feet together)
5 x 20

C2) Ab Rollouts
5 x AMRAP

C3) Plank (press-up position)
5 x as long as possible



Bit of a brain wave (or brain fart ended) but remembered I had access to space next door and was still bright so could do the overhead kettlebell walking lunges  with a bit of space and was great to do it outdoors.

New handles for doing rows etc. With the higher resistance on wider bands, the bands twist a bit in the hands so got these handles. Way better for doing those banded RDLs.

On a day when walking was uncomfortable, it seems training is the respite.

BossArky

Strongman Big Z is getting his youtube going. Watched a couple of interesting home workouts with bands that he put together. Worth a watch for inspiration.

Think there is this video plus another band one on his channel. Short and to the point. There were a couple of banded exercises I hadn't seen before.

https://www.youtube.com/watch?v=bfK8FNFeAwE

Alf Veedersane

BossArky wrote: »

Strongman Big Z is getting his youtube going. Watched a couple of interesting home workouts with bands that he put together. Worth a watch for inspiration.

Think there is this video plus another band one on his channel. Short and to the point. There were a couple of banded exercises I hadn't seen before.

https://www.youtube.com/watch?v=bfK8FNFeAwE

Nice one, thanks. I've actually done all those at one stage or another...except for the triceps pressdown one around the neck.

There is a lot you can do with bands. Not the same as a barbell but can still do some form of full body workout

Alf Veedersane

Thursday 16/4/2020

A) KB Overhead Walking Lunge 
6 x 2 laps/~90s  (90s rest)


B1) Banded Front Raises
4 x 20 (red band)

B2) Single-arm Banded Rows
4 x 20 (purple band)


Was short on time so couldn't do a full workout. Wouldn't have had a problem leaving it til tomorrow but the feeling of freedom - doing walking lunges outside - was so good I did them again. Also, felt they were working my quads and glutes.

Had 6.6kg of backpack along with the 12kg KB overhead. The 75s took me about half the way along the return journey the last day so I just made it two complete lengths (35-40m in total).

There was about 18mins of lunges and no discomfort in my hip. If I went for a 20 min walk, it would start to be a touch achey. Can't work that out.

Just did the band stuff outside the house as well.  Because fresh air and silence.

Enjoyed the hell out of that.

Alf Veedersane

Saturday 18/4/2020

Warm-up circuit

A) Front-Foot Elevated Split Squat
6 x 20 e/s


B1) Banded Push Up (30X0)
5 x AMRAP

B2) Banded RDLs
5 x 25  (purple+red)


C1) Side Bends
5 x 20 e/s

C2) Plank
5 x 60s

C3) Wall Sit  (90 degrees)
5 sets...as long as possible (> 50s )



9.6kg backpack + 12kg KB held like doing a goblet squat. Front foot on a 4" block.

Few little tweaks of exercise selection to freshen it up.

Alf Veedersane

Monday 20/4/2020

A) KB Overhead Walking Lunge 
8 x ~90s (90s rest)


B1) Banded Good Mornings
5 x AMRAP

B2) Ab Rollout 
5 x AMRAP


C1) Air Squat (30X0)
5 x 20

C2) Tricep Pressdown
5 x AMRAP

C3) Shrugs
5 x 20 (purple band)



Got lunges done outside in the dark. Fresh air and silence...a beautiful combo.

Good pump.

Alf Veedersane

Friday 24/4/2020

A1) Single-Leg RDL 
25kg x 6 x 10 e/s

A2) Weighted Plank
25kg x 6 (35s)


B1) Sandbag OHP
25kg x 5 x AMRAP

B2) Banded Deadbug
5 x 10 e/s


C1) Wide Stance Box Squat (to chair)
5 x 15

C2) Inch Worm
5 x 10



Sandbag OHP hit front felts harder because the bag is out further when hands are down at the level they would be if doing OHP with a bar.

Banded deadbug with mini band on my feet this time. Extra work for hip flexors on top of what I do every day.

Not much faith in the chair I was using for handling weighted box squats so they were pretty much tempo squats to land on it slowly. They were grand.

Alf Veedersane

Monday 26/4/2020

Warm-up circuit

A1) Front-Foot Elevated Split Squat (8" elevation)
25kg x 6 x 15 e/s

A2) Weighted Sit Up
6 x AMRAP


B1) NG Push Up (off 8" block)
5 x AMRAP

B2) Wall Sit w/ Alternating Leg Raise
5 x AMRAP


C1) Heels Elevated Narrow Stance Air Squat
5 x 20

C2) Mountain Climber
5 x 20



Upped the reps on A1 because I didn't think I'd felt it enough the last day. Closer to it today. Decent burn.

An extra few reps on the press ups. More focus on keeping elbows tucked...triceps r ded.

Alf Veedersane

Tuesday 28/4/2020

A1) Single-Leg RDL 
25kg x 6 x 12 e/s

A2) Weighted Plank
25kg x 6 (~40s)


B1) Purple Band OHP
5 x AMRAP e/s

B2) Banded Deadbug
5 x 10 e/s


C1) Wide Stance Box Squat (to chair)
5 x 20

C2) Inch Worm
5 x 10



Sandbag across my back for planks. Feels harder than a 25kg plate cos it's trying to move a bit and it just feels like you're working a bit harder.

Hamstrings feeling the slower tempo on SL RDLs.

Single arm OHP with purple band, standing on one end of the loop. Burns up quickly the last few reps.

As an aside, I don't know if it's just because I'm coming out of a bad spell with the hip where it ached a lot and walking more than 10 mins was uncomfortable...or if the hip exercises the physio are starting to reap some benefits but it's a lot less uncomfortable and not needing ibuprofen much. It's still there but way less of an impact on me.