Lifting stuff

helliwen

Thursday 15.05.2014

Shoulder/Back/Core stuff: Facepulls, Inverted rows, Ab wheel rollouts, Planks, Side planks
45 minutes of dancing (hiphop/African)
Stretching and rolling
______________________
Didn't enjoy dance today - too tired.

Friday 16.05.2014

Warmup: Inchworms, band pullaparts, squat to stand, couch stretch (forgot to roll?)

Bench Press
2x5x15
1x3x17.5
1x2x20
5x5x25

Front squat
2x5x20
5x5x30

RDLs
2x5x20
5x10x40

Seated Rows
5x8x30

Chins
5x5

Rolling, stretching
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Under an hour :-) No skipping :-)

Dialled it back today - felt better. Less stressed. Rested properly between sets, only doing a bit of shoulder mobility between squat sets. Legs still felt like jelly by the end - actually haven't had that in a while :-)

6 hours sleep last night - concert.
Banana and coffee within 60 minutes of training.

helliwen

Trained today after almost a week of rest.

Gonna take a break from posting the log here though. Writing posts gets me reading posts which gets me overthinking and comparing and adding stuff and questioning my program and I want a break from that :-)

coffee_cake

Ah everyone is doing mad different stuff... when you get that trainer to do you a program you can come back and be cheered for again

helliwen

Wednesday 04.06

Decided to start logging again after a session with COH and a new program has me feeling better

Foam rolling and mobility stuff

A: Squats
2x5x20
2x3x30
2x5x40
1x15x40

B1: DB Step Up: 5x8x7kg DB
B2: Lat pulldown: 5x10x25

C: Hamstring curl: 5x12x20

Bicep curl (concentration): 5x8x6kg

Foam rolling
___________________
Squats felt much more stable and I feel much more focussed.

helliwen

Thursday 05.06

Foam rolling and mobility stuff

A: Bench
1x10x10
1x5x15
2x3x20
1x22x20

B1: Incline DB press: 5x8x7.5kg DB
B2: CSR: 5x8x40

C: Cable push down : 5x12x50 (lb)

Face pulls: 5x12x50 (lb)

Foam rolling
___________________
May not be able to lift my arms tomorrow

Stench Blossoms

helliwen wrote: »

A: Bench
1x10x10
1x5x15
2x3x20
1x22x20

Can you explain this to me? Is this 1 set of 22kg, 20 times?

Or 20kg singles 22 times?

helliwen

I'm doing 2 sets of 3 reps and then 1 set of 3+ i.e. at least 3 and as many as possible - today that was 22 :-) with 20kg

COH

Stench Blossoms wrote: »

Can you explain this to me? Is this 1 set of 22kg, 20 times?

Or 20kg singles 22 times?

All out third set @72.5% of 3rm in recent testing

- Practice better technique at moderate percentages
- Accumulate more time under the bar
- Wider the base the higher the peak ;-)
- All will become apparent soon

helliwen

COH wrote: »

All out third set @72.5% of 3rm in recent testing

- Practice better technique at moderate percentages
- Accumulate more time under the bar
- Wider the base the higher the peak ;-)
- All will become apparent soon

I'll let you answer any and all questions in future ;-)

Stench Blossoms

helliwen wrote: »

I'm doing 2 sets of 3 reps and then 1 set of 3+ i.e. at least 3 and as many as possible - today that was 22 :-) with 20kg

Ah ok cool sorry I just wasn't sure which were sets/reps/weights.

helliwen

Saturday 07.06

Foam rolling and mobility stuff

A: Deadlifts
2x5x30
1x5x4
1x5x50
1x2x60

B1: RDL: 5x8x50 (plus loads of unnecessary warm up sets since the banter distracted me!)
B2: Split squats: 5x8x8kg in each hand

C: Weighted planks: 5x60secx10kg

Shrugs: 5x12x12.5

Foam rolling
___________________

Trained with COH's other/better half today - great session. Such a difference training with someone else who's on the same wavelength as me.

Went to the Hopsack in rathmines afterwards - between all of this and the butternut squash, kale, sardines, bacon, lambs liver and steaks in my case, airport security will think I'm a nutcase if my bag gets searched tomorrow!

gymfreak

helliwen wrote: »

Trained with COH's other/better half today - great session. Such a difference training with someone else who's on the same wavelength as me.

She is such a sweetheart... and I'd say she's a little beast to train with:)

helliwen

Foam rolling and mobility stuff

A: Squats
2x8x15
1x5x20
1x3x30
2x5x42.5
1x13x42.5

B1: DB Step Up: 5x8x8kg DB
B2: Lat pulldown: 5x8x30 (oops should have been 10 reps!)

C: Hamstring curl: 5x12x22.5

Bicep curl (concentration): 5x12x6kg

Foam rolling
___________________
Still had hamstring DOMS from Saturdays RDLs - Lots of foam rolling, barbell rolling and lacrosse-balling today

helliwen

Wednesday 11.06

Foam rolling and mobility stuff

A: Bench
2x10x15
1x3x20
2x3x22.5 kg
1x20x22.5 kg

B1: Incline DB press: 5x8x8kg DB
B2: CSR: 5x8x20kg

C: Cable push down : 5x12x30kg

Face pulls: 5x12x25kg

Foam rolling, barbell rolling, stretching
___________________
Felt like I was training in a bloody sauna. Bench felt strong and stable. Rows were heavy.

helliwen

Friday 13.06 (am)


Foam rolling and mobility stuff

A: Deadlifts
2x10x20
1x5x40
1x3x50
1x2x62.5 kg

B1: RDL: 5x8x52.5 kg
B2: Split squats: 5x8x9kg in each hand

C: Weighted planks: 5x60secx10kg

Shrugs: 5x12x12.5kg

Foam rolling and stretching
___________________

Everything was tough tough tough today - tired cause it's been too hot to sleep properly, no air in the gym and no training partner for the craic like last week!!

gymfreak

helliwen wrote: »

Friday 13.06

Everything was tough tough tough today - tired cause it's been too hot to sleep properly, no air in the gym and no training partner for the craic like last week!!

LOL
I know the feeling! My training partner cancelled on me this morning and the air conditioning in the gym wasn't working:(:(

Could barely move.

helliwen

Friday 13.06 (pm)

Aaand ... because this morning was so much fun, I decided to mess around and do day 4 of my new program (which I had to skip last week) this afternoon - with the weekend plans, would have had to skip it again otherwise.

A: Seated DB OH press
5x10x7kg

B1: KB swings: 5x15x16kg
B2: Close grip bench: 5x10x20kg

C: Russian twists: 5x20x20kg

Lateral raises: 5x12x3kg (at least the dumbbells weren't pink)

Foam rolling and stretching

helliwen

Monday 16.06
Foam rolling and mobility stuff

A: Squats
2x5x20
1x3x30
1x2x40
2x5x45 *
1x9x45 (AMRAP) *

B1: DB Step Up: 5x8x10kg DB
B2: Lat pulldown: 5x10x30

C: Hamstring curl: 5x12x25

Bicep curl (concentration): 5x12x7kg

Foam rolling
___________________

Wasn't feeling the squats today - they definitely weren't to parallel. I think my legs were still feeling the effects of hiking on Saturday (750m ascent/descent) plus I haven't slept enough the past few days. Need to prioritise recovery, esp. before squat days. Will stick with 45kg next week and make sure I give the legs a rest Saturday and Sunday.

helliwen

Tuesday 17.06

Foam rolling and mobility stuff

A: Bench
2x10x15
1x3x20
2x3x25
1x6x25 (AMRAP)
1x10x25 (AMRAP) - felt I wasn't set up right on the first AMRAP set so went for it again

B1: Incline DB press: 5x8x9kg DB
B2: CSR: 5x8x20kg

C: Cable push down : 5x10x30kg

Face pulls: 5x12x30kg

Foam rolling, stretching
___________________
Didn't manage to get to bed as early as I'd hoped yesterday so still a bit zombie-ish - felt it in the gym.
Got a nice compliment from the trainer though - told me I was looking well and that my arms were getting bigger - in a good way

helliwen

Wednesday 18.06

Foam rolling and mobility stuff

A: Deadlifts
2x10x20
1x5x40
1x3x60
1x2x65 kg

B1: RDL: 5x8x55 kg
B2: Split squats: 5x8x10kg in each hand

C: Weighted planks: 5x70secx10kg

Shrugs: 5x12x15kg

Foam rolling and stretching
___________________
Back to back sessions this week due to a 3day work week (bank holiday tomorrow - yay!) and a hiking trip planned for tomorrow and possibly Friday.

Major jelly legs today and lots of involuntary grimacing during the last sets of shrugs. Deadlifts felt better - focussed on pulling lats down=> Shin bruising despite double layer of football socks!

coffee_cake

70s weighted planks, that's some core :eek:

helliwen

bluewolf wrote: »

70s weighted planks, that's some core :eek:

Haha - there was a whole lotta shakin goin on by the last set!!

Want to progress on them but a jump from 10kg to 15kg seems like a lot so thought I'd try holding them for longer first.

conzy

helliwen wrote: »

Haha - there was a whole lotta shakin goin on by the last set!!

Want to progress on them but a jump from 10kg to 15kg seems like a lot so thought I'd try holding them for longer first.

In my experience more weight is easier than more time.

e.g I'd rather do 40kg for 40 seconds instead of 20kg for 80 seconds

helliwen

Saturday 21.06

Legs feeling surprisingly good after two long days of hiking - sauna last night probably helped recovery.
———
Foam rolling and mobility stuff

A: Seated DB OH press: 5x10x7.5kg

B1: KB swings: 5x15x16kg
B2: Close grip bench: 5x10x20kg

C: Russian twists: 5x20x10kg

Lateral raises: 1x12x4kg, 4x12x3kg
_____________

Dragged himself to the gym with me this morning. Expecting DOMS tomorrow. Hope the squats are ok on Monday.

helliwen

Monday 23.06

Foam rolling and mobility stuff

A: Squats
2x5x20
1x3x30
1x2x40
2x5x47.5
1x15x47.5 (AMRAP)

B1: DB Step Up: 5x8x12kg DB
B2: Lat pulldown: 5x10x32.5

(Alternated since pushed for time)
C1: Hamstring curl: 5x12x30kg
C2: Bicep curl: 5x12x7kg *had to "help" myself for the last few reps of the last 2 sets

Foam rolling
___________________

Squats felt much better today - trained early so that I could use a different gym where there's a power rack. Always feel better about going lower when there are safety bars in case I get stuck! Great to start the week on a high. Will do the same next Monday - aiming for BW squat next week so I'll need the safeties

helliwen

Tuesday 24.06

Foam rolling and mobility stuff

A: Bench
2x10x15
1x3x20
2x3x27.5
1x5x7.5 (AMRAP)

B1: Incline DB press: 5x8x10kg DB
B2: CSR: 5x8x22.5kg

C: Cable push down : 5x12x35kg

Face pulls: 1x12x35, 4x12x32.5kg

Foam rolling, stretching
___________________
Finally got to bed early as planned last night - feel so much better after 9 hours of sleep :-) Definitely needs to be a priority.
Any more next week on the bench press will be a PR.

helliwen

Thursday 26.06

Foam rolling and mobility stuff

A: Deadlifts
2x10x20
1x5x40
1x3x60
1x2x67.5 kg

B1: RDL: 5x8x57.5 kg
B2: Split squats: 5x8x12.5kg in each hand

C: Weighted planks: 5x60secx15kg

Shrugs: 5x12x17.5kg

Foam rolling and stretching
___________________
Deadlift felt easy - next week will be no problem.
Think I'm close to my limit in terms of progression for lots of the DB exercises though (incline press/shrugs/split squats etc). Only 2.5kg jumps possible from now on.
Edited to add: was in bed at 8 last night, and 9 the night before - still tired! These people who say they sleep 9-10 hours per night - how??

helliwen

Friday 27.06

Foam rolling and mobility stuff

A: Seated DB OH press: 2x10x9kg, 1x9x9kg, 1x8x9kg, 1x10x8kg

B1: KB swings: 5x15x20kg
B2: Close grip bench: 4x10x22.5kg, 1x(7+3)x22.5kg

C: Russian twists: 5x20x10kg

Lateral raises: 5x12x4kg
_____________

Slept 8.5 hours.
Thinking of monitoring everything (food,sleep,energy,moods etc) using apps for the next month at least and see if I see any patterns/trends.

Noticed right arm always struggles first in pressing exercises.

helliwen

Monday 30.06

Foam rolling and mobility stuff

A: Squats
2x5x20
1x3x30
1x2x40
2x5x50
1x14x50 (AMRAP) - looking at video after, depth shallow on some of these

B1: DB Step Up: 5x8x12kg KB
B2: Lat pulldown: 5x10x35

(Alternated since pushed for time)
C1: Hamstring curl: 5x12x35kg
C2: Bicep curl: 5x10x7kg

Foam rolling
___________________
Tired this morning - 7.5 hours sleep. Went bouldering yesterday and, while it wasn't too intense, my forearms were shot - everything was freezing up holding the kettlebells for the stepups and during the pulldown.

But .... BW squat Still concerned about depth on some of the reps but most of them were good - I think

helliwen

Tuesday 01.07

Foam rolling and mobility stuff

A: Bench
2x10x15
1x3x20
1x2+FAILx30 *2 clean reps then the spotter had to help
1x1+FAILx30 *1 clean rep
1x1+FAILx30 *1 clean rep

B1: Incline DB press: 5x10x10kg DB *increased from 8 to 10 reps cause no way 12.5 kg was gonna go up 8 times

B2: CSR: 5x8x23.75kg

C: Cable push down : 5x12x36.25kg * last 2 reps in last 3 sets weren't the cleanest

Face pulls: 5x12x35kg

Foam rolling, stretching
___________________
8,5 hours sleep last night. Upper body possibly still feeling effects of Sunday's bouldering?

Trainer who's usually there on a Tuesday wasn't so I had to get someone else to spot me, which threw me off. Then I found out he's gonna be away for the next 2 months :eek: Was hoping to test with him in 3 weeks time. Might have to arrange another trip home instead :-)