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

COH

Alf Veedersane wrote: »

Light messing. Figured it wouldn't hamper the program.

You figured wrong.

Here's a list of things you can do for extra messing:

- Cycling
- Swimming
- Walking
- Mobility work

Here's a list of what you cant:
- Everything else.

Here's a bonus list of extra things you can add in on training days:
- Nothing

Alf Veedersane

COH wrote: »

You figured wrong.

Here's a list of things you can do for extra messing:

- Cycling
- Swimming
- Walking
- Mobility work

Here's a list of what you cant:
- Everything else.

Here's a bonus list of extra things you can add in on training days:
- Nothing

Fair enough. Lesson learned.

COH

Good man

Alf Veedersane

COH wrote: »

Good man

In hindsight, it's something I should have asked Day 1 'cause I'm so used to doing something on a Sunday but at least I know now.

Alf Veedersane

Monday 14/7/2014


Squats
97.5kg x 2 x 5
97.5kg x 13


RDLs
(90-120s rest)
82.5kg x 3 x 10
82.5kg x 18


Lat Pulldown
(90-120s rest)
97.5kg x 3 x 10
97.5kg x 15


Face Pulls
(60-90s rest)
Pin 8 x 2 x 12
Pin 8 x 19


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



Was a bit concerned about depth after 1st two sets of squats after looking at videos. The last set was the best by far. No question on depth. Still need to work on keeping quads tight right through though but well happy with that last set.

Alf Veedersane

Wednesday 16/7/2014


BB Bench
67.5kg x 10


CGBP
62.5kg x 11


Incline Bench
57.5kg x 6


DB Rows
(90-120s rest)
32kg x 4 x 10 e/s
32kg x 15 e/s


Skullcrushers
(90-120s rest)
30kg x 4 x 10
30kg x 15



Was able to move grip out a bit more on flat bench. Little finger only a cm inside ring now. CGBP still feels more solid though.
The incline bench can go f*ck itself in the eyeballs. Didn't help my hand slipped just before I started the 6th rep though.

It still tricks me into thinking it'll be an easy workout when I look at it on paper only to get a rude awakening.

Alf Veedersane

Friday 18/7/2014


Deadlift
115kg x 2 x 3
130kg x 2
145kg x 2 x 2
160kg x 2


Speed Deads
(60-90s rest)
130kg x 5 x 2


Front Squat
(90-120s rest)
67.5kg x 4 x 8
67.5kg x 10


GHRs
(90-120s rest)
BW x 24, 26, 25 (75)


Decline Sit Ups
(60-90s rest)
+17.5kg x 3 x 15
+17.5kg x 17


Russian Twists
(60-90s rest)
20kg x 2 x 20/20
20kg x 26/26



Deads felt easier than last week and bit better. . Still losing position a little but at least I know what I'm doing wrong and what to work on.

Had a couple more in tank for last set of FS but f*ck me, those GHRs were BRUTAL!

And now I know what it's like to train in a sauna.

Alf Veedersane

Saturday 18/7/2014

Some rotator cuff work.

DB Seated OHP
(60-90s rest)
15kg x 4 x 10
15kg x 17


Wide Grip CS Row
(60-90s rest)
100kg x 4 x 10
100kg x 15


Lateral Raises
(60-90s rest)
8kg x 4 x 10
8kg x 17


Split Squats
(60-90s rest)
67.5kg x 3 x 8/8
67.5kg x 15/15


Hamstring Curls
(60-90s rest)
77.5kg x 4 x 15
77.5kg x 21


Finished with 15 minutes on spin bike at high RPM-low resistance to keep legs loose.

Actually had to check I hadn't picked up DBs lighter than 15 after 4th set of OHPs. Felt great and was absolutely buzzing after that. 17.5s next week.

New flat runners were rubbish for stability split squats. Which was nice. At least it distracted from the burning where my legs once we're.

Loved that!

Alf Veedersane

Monday 21/7/2014

Week 5

Squats
102.5kg x 2 x 5
102.5kg x 12


RDLs
(90-120s rest)
87.5kg x 3 x 8
87.5kg x 15


Lat Pulldowns
(90-120s rest)
100kg x 3 x 10
100kg x 13


Face Pulls
(60-90s rest)
Pin 9 x 2 x 12
Pin 9 x 15


Bicep Curls
(60-90s rest)
12.5kg x 2 x 15
12.5kg x 17


Didn't get video but felt depth was there and got better on last set. Still needs work but it's moving in the right direction.

Progression on RDLs had been 2.5kg every week on 4x10. Was gonna jump to 90kg since switching to 4x8 this week but said I'd try a 5kg jump to 87.5kg and reassess for next week. Let my form get sloppy the last few reps though.

Alf Veedersane

Wednesday 23/7/2014

Bench
70kg x 8


CGBP
65kg x 11


Incline Bench
60kg x 5


DB Rows
(90-120s rest)
34kg x 4 x 10 e/s
34kg x 14 e/s


Skullcrushers
(90-120s rest)
32.5kg x 5 x 10



80% sure there was a 9th rep on bench. Felt more solid as I went through the reps.
Defo another CG rep in the tank.
Not counting last rep on incline so was 5.

Would have liked 1 more rep on flat bench but overall I'm satisfied. CGBP was solid as.

Skullz felt hard from the start but survived the 5 sets so I'll take that.

Alf Veedersane

Friday 25/7/2014

Deadlift
125kg x 2 x 3


Speed Deads
(60-90s)
105kg x 5 x 2


Front Squat
(90-120s)
72.5kg x 4 x 5
72.5kg x 6


GHRs
(90-120s rest)
BW x 26, 26, 24 (76)


Decline Sit Ups
(60-90s rest)
17.5kg x 3 x 15
17.5kg x 19


Russian Twists
(60-90s rest)
25kg x 2 x 20/20
25kg x 23/23



Took me too long to get my head in the game on DLs. Program has me dropping back and rebuilding so hoping everything will be better ad I build back up. Few tweaks and cues to get myself to get myself back a bit better worked.

Slight readjustment on front squat made last few sets better...but I stupidly dropped my elbows on last rep, making it the last rep cos took too much out of me to right it.

Moved in foot plate for GHRs to get knees bit higher on pads than before. FML.

Alf Veedersane

Saturday 26/7/2014

Seated DB OHPs
(60-90s)
17.5kg x 5 x 10


Wide Grip Seated Row
(60-90s)
102.5kg x 4 x 10
102.5kg x 15


Lateral Raises
(60-90s)
9kg x 4 x 10
9kg x 12


Split Squat
(60-90s)
70kg x 3 x 8/8
70kg x 13/13


Hamstring Curls
(60-90s rest)
80kg x 4 x 15
80kg x 23


Hell of a battle for the very last rep on OHPs. Three reps into last set I wondered how far beyond 10 I'd go...

Solid session.

Alf Veedersane

The guts of an hour rolling and mobility work. Introduced the lacrosse ball to my rotator cuff and upper back and before long they were making sweet, sweet discomfort.

Spin on the bike with low resistance and high cadence to loosen out the legs.

Alf Veedersane

Monday 28/7/2014

Squats
107.5kg x 2 x 3
107.5kg x 9


RDLs
(90-120s)
87.5kg x 3 x 8
87.5kg x 16


Lat Pulldown
(90-120s)
102.5kg x 3 x 10
102.5kg x 13


Face Pulls
(60-90s)
Pin 9 x 2 x 12
Pin 9 x 17


Bicep Curls
(60-90s rest)
12.5kg x 2 x 15
12.5kg x 18


Squats were more solid than expected. Didn't realise til after but I've never done more than 5 reps at that weight and not often and I reckon today's were better. Back angle seemed a bit low at the bottom but the bar was over mid-foot. Again, the reps at the end of the set were the deepest.

Stayed at same weight on RDLs because I just wanted to be sure on form and make sure I'd be hitting the muscles I wanted to.

Alf Veedersane

Wednesday 30/7/2014

Bench
72.5kg x 6


CGBP
67.5kg x 9


Incline Bench
62.5kg x 3 - pitiful.


DB Rows
(90-120s rest)
35kg x 4 x 10 e/s
35kg x 12


Skullcrushers
(90-120s rest)
32.5kg x 4 x 10
32.5kg x 11



Slightly disappointed with bench. Wanted 7.

There's a special place in hell for the incline bench. It just wasn't going up today (that's what she said...)

Disappointed with benching but it's more reps than I've done at those weights before, so I guess that's something...

Triceps felt like they'd been brutalised at the end.

Alf Veedersane

Friday 1/8/2014

Deadlifts
120kg x 4
140kg x 3 x 2


Speed Deads
(60-90s rest)
115kg x 5 x 2


Front Squats
(90-120s rest)
72.5kg x 4 x 5
72.5kg x 8


GHRs
(90-120s rest)
BW x 26, 26, 25 (77)


Decline Sit Ups
(60-90s rest)
+20kg x 3 x 15
+20kg x 20


Russian Twists
(60-90s rest)
25kg x 2 x 20/20
25kg x 25/25



Last set of DLs should have been the best. 1st rep was good - 2nd is ALWAYS better. Except this time. Sloppy and hips were high.

Front squats felt good. Mentally tired after 3 hours sleep last night and got lax at the end and started dropping the elbows.

What I lost today cos of lack of sleep and booze from mate's leaving drinks, I gained in the form of the Reebok Power shoes he left me cos of having no room to pack them in. Brand new. BOOYAH.

COH

GHRs
(90-120s rest)
BW x MILLIONS

Need to move the foot plate closer to the padding and change the lever length so that your hips are unsupported

Alf Veedersane

COH wrote: »

Need to move the foot plate closer to the padding and change the lever length so that your hips are unsupported

I'd moved it in the last 2 weeks so knees are much closer to the top alright.

I just didn't try the next notch closer cos I thought the contact would be lower than my knees, which I didn't think would be great for my knees but I'll try it next week.

COH

Move the foot plate up higher too

Alf Veedersane

You are a bad, bad man

I can definitely feel the difference the GHRs and RDLs have made though.

Alf Veedersane

Come to daddy.

JJayoo

So your friend just left a brand new pair of shoes behind? think he might be grooming you

Alf Veedersane

JJayoo wrote: »

So your friend just left a brand new pair of shoes behind? think he might be grooming you

Well, they sent him 2 pairs by mistake. If he was trying to groom me, he's made an awful sh*te of it. And he'll be thousands of miles away.

JJayoo

He's playing the long game.

Alf Veedersane

JJayoo wrote: »

He's playing the long game.

Hahahaha. Well played sir

Alf Veedersane

Saturday 2/8/2014

DB OHPs
(60-90s rest)
17.5kg x 4 x 10
17.5kg x 11


Seated Wide Grip Rows
(60-90s rest)
105kg x 4 x 10
105kg x 13


Lateral Raises
(60-90s rest)
9kg x 4 x 10
9kg x 13


Split Squats
(60-90s rest)
72.5kg x 3 x 3/3
72.5kg x 13


Hamstring Curls
(60-90s rest)
82.5kg x 4 x 15
82.5kg x 20



Again, a good battle with gravity for control of that last rep of OHPs.

Felt every last one of those hamstring curls today. Ugh.

Not an easy session but happy to work hard. And now for a rest...

Alf Veedersane

Sunday 3/8/2014

An hour of rolling and stretching.

22 minutes on spinning bike with high cadence and low resistance.

My body gave me a box of Roses after.

Alf Veedersane

Monday 4/8/2014

Week 7

Squats
112.5kg x 2 x 3
112.5kg x 6


RDLs
(90-120s rest)
95kg x 4 x 5
95kg x 10


Lat Pulldowns
(90-120s rest)
105kg x 3 x 10
105kg x 11 - this weight again next week.


Face Pulls
(60-90s rest)
Pin 9 x 2 x 12
Pin 9 x 18 - pin 10 next week.


Bicep Curls
(60-90s rest)
12.5kg x 2 x 15
12.5kg x 19


Got the blood flowing through the legs on spin bike at the end.


Could have done with a bit more food on board going in today.

Squats improved and the last set was the best. 117.5kg was my reset 1RM starting the program so ok with today's Squats. Had at least 1 more there but had pins and needles in my left hand so stopped at 6.

Felt those RDLs in every fibre of my hamstrings. Couple of loose ones where I didn't get my hips back far enough but got back on track quickly.

Alf Veedersane

Wednesday 6/8/2014

Bench
75kg x I don't know because the spotter decided to keep his hands on the bar. Eff. Eff. Ess. My own fault for asking I suppose.
75kg x 6 - FU*K YEAH!


CGBP
70kg x 7


Incline Bench
65kg x 3


DB Rows
(90-120s rest)
35kg x 4 x 10 e/s
35kg x 14 e/s


Skullcrushers
(90-120s rest)
32.5kg x 4 x 10
32.5kg x 14



Bench felt solid. Spotter ruined the 1st set so only expected to get 3 before the tainted set took its toll but no. One in the tank too, FO' SHO! Rep PR as well.

I'm not entirely sure CGBP wasn't 8 but I'll take 7.

Incline felt more solid this week and slightly less pitiful.

Today's bench lesson: don't keep going if a spotter taints the first rep. Two max. My fault after that.

A rep PR AND a lesson = more spoiled than a Ferrero Rocher lover at the ambassador's reception.

ninamc

Can I ask what weight you are now? Read the first page of your log and you were not much heavier than me......

Alf Veedersane wrote: »

Wednesday 6/8/2014

Bench
75kg x I don't know because the spotter decided to keep his hands on the bar. Eff. Eff. Ess. My own fault for asking I suppose.
75kg x 6 - FU*K YEAH!


CGBP
70kg x 7


Incline Bench
65kg x 3


DB Rows
(90-120s rest)
35kg x 4 x 10 e/s
35kg x 14 e/s


Skullcrushers
(90-120s rest)
32.5kg x 4 x 10
32.5kg x 14



Bench felt solid. Spotter ruined the 1st set so only expected to get 3 before the tainted set took its toll but no. One in the tank too, FO' SHO! Rep PR as well.

I'm not entirely sure CGBP wasn't 8 but I'll take 7.

Incline felt more solid this week and slightly less pitiful.

Today's bench lesson: don't keep going if a spotter taints the first rep. Two max. My fault after that.

A rep PR AND a lesson = more spoiled than a Ferrero Rocher lover at the ambassador's reception.