H8 Weeks.

papu

Update.

The next workout session was Week 3 - Linear Max OT Phase.

First session included heavy squatting and deadlifting.

97kg x 4-6 which i thought wouldn't be much of a bother since I have trippled 100kg pretty handy before starting the programme.


Foam rolled and stretched as normal , but something didnt feel right during the warm up sets and i started getting some serious lower back pain. Not even in the bottom position but when bracing and unracking the bar so I left it at that.

Going to see the physio but hopefully I'm not broken. I thought my form was good I've had no issues the past year with it but maybe it's all caught up with me now.

papu

Physio said the right side of my pelvis was sitting higher than the left , cracked my back and it's sitting flat again. Prescribed a whole heap of plank variations to strengthen my core stabilizers.

Feeling heaps better already.

papu

Week 3 - Linear Max OT Phase
Day 11

I was Restless for being nearly a week out of the gym,
Played some tag yesterday and the back held up , I didnt lose any sprinting speed so i reckoned I'd be good for some benching today .
going to leave the heavy squatting out for the moment , maybe go back light when i feel 100%.

So I was feeling good today, got my exam results back and passed all my postgrad modules this year went into the gym on a bit of a high.

Did some benching before I did my work sets.. I guess it was a warm up... but I went for a PR ... cheeky..

Bench
8*50kg
5*60kg
3*70kg
2*80kg
1*90kg
1*95kg PR

Striking distance of 100Kg

Then I did my prescribed benching for the program

conzy

papu wrote: »

Bench
8*50kg
5*60kg
3*70kg
2*80kg
1*90kg
1*95kg PR

Striking distance of 100Kg

Then I did my prescribed benching for the program

Great progress lad! I remember you attempting 85kg in Kilkenny in the new year and now you've busted out 95!

papu

Week 3 - Linear Max OT Phase
Day 12

papu

Week 4 - Heavy Weight Acclimation
Day 13

papu

Week 4 - Heavy Weight Acclimation
Day 14

Added in some deadlifting afterwards , still cautious about my back. All is fine though and slowly getting back into it.

Benching progress is good .

Little snack , Low fat vanilla yoghurt , strawberries ,bloobs cashew nuts
nothing better than fresh basil nom!

Alf Veedersane

papu wrote: »

Week 4 - Heavy Weight Acclimation

Day 14

Is that two 22kg DBs on the OHP?

Making some goood progress alright!

papu

Alf Veedersane wrote: »

Is that two 22kg DBs on the OHP?

Making some goood progress alright!

Yup 2x22kg DBs , difficult enough to judge the weight as the reps vary from week to week, starting to like the seated OHP more and more now.

Alf Veedersane

papu wrote: »

Yup 2x22kg DBs , difficult enough to judge the weight as the reps vary from week to week, starting to like the seated OHP more and more now.

Nice.

No wonder the bench is on a nice upward curve.

conzy

papu wrote: »

Yup 2x22kg DBs , difficult enough to judge the weight as the reps vary from week to week, starting to like the seated OHP more and more now.

I found a 1rm calculator handy for figuring out new weights

e.g If you can just about do 5 reps at 30kg you could just about do 12 reps at 70% of that so 22kg. Science!

http://www.exrx.net/Calculators/OneRepMax.html

Good progress!

papu

conzy wrote: »

I found a 1rm calculator handy for figuring out new weights

e.g If you can just about do 5 reps at 30kg you could just about do 12 reps at 70% of that so 22kg. Science!

http://www.exrx.net/Calculators/OneRepMax.html

Good progress!

Thanks! would be nice to build it into the excel spreadsheet , calculate next weeks weight on the fly. Too bad the Dbs jump in such increments though.

papu

Week 5 - High Intensity Strength

Day 15

That's the Program finished

92.5kg X3 puts me at 98kg 1rep max from the calculator... so close to 100.. soo close..

I enjoyed this program , too bad i screwed my back up three quarters of the way through it. I think I'll reset and run it again , maybe swapping out squats for deadlifts. Still unsure on how much my back will like it.

papu

This was a good reward.


3x 1/4 Pounders
avacado
maple cured bacon
halloumi cheese
mustard , lettuce , ketchup

a mound of sweet potato fries.

good lord I'm stuffed!

papu

Taking a week off before I start cycle 2 of Canditos program .
Going to use this week to get back into squatting and build up my back strength again.

Deadlifts

5x70kg
5x110kg
5x120kg
1x140kg
1x160kg x3
2x120kgx7

Squats

5x60kgx3
3x80kgx2
2x90kgx2

Hammer Curl

8x14kgx3
4x16kg
4x17.5kg


Back still good :cool:

papu

Gap week Day 2

Bench

5x60kg
5x70kg
3x80kg x5

DB Row

8x26kg
6x26kg
6x26kg

Seated OHP

8x25kg
6x25kg
6x25kg

Incline Fly

8x24kg
6x24kg
6x24kg

High Cable Fly , Keiser Machine

10x10R
8x12R
8x15R x 3

papu

Gap week Day 3

Bench

8x50kg
5x60kg
3x80kg
2x90kg*3

DB Row

8x26kg
6x26kg
6x26kg

Seated OHP

8x24kg
6x26kg
6x26kg

Incline Fly

8x20kg
6x22kg
5x24kg*3

Deadlifts

5x60kg
3x100kg
2x130kg
1x150kg
1x160kg*3
1x130kg*3
3x100kg*3

DB Hammer Curl

5x16kg*3

---

Also got doughnut maker , and made delicious strawberry white chocolate coconut raspberry doughnuts!
Used conzys recipe as a starting point.
1egg , 2 egg whites , coconut flour , baking powder , banana , milk , strawberry white choc whey , coconut butter.

(should have taken a picture after they were cooked but i was too busy eating them all )

papu

Dominating My Deadlift

Fresh off Hanleys Dominate your Deadlift Webinar I decided to take in everything he said and try it out today.

Didn't want to start the new program this week as we've an important Tag match tomorrow and I need mah legs for sprinting.

Deadlift Flat Shoes.

5x60kg
3x100kg
2x130kg
1x160kg
1x180kg PR (+10kg) BOOM :cool:
1x160kg*3
3x130kg

RDL

5x80kg*3

Snatch Grip DL

5x80kg*3


Face Pulls

8x23kg
6x23kg
8x23kg

Hammer Curls

6x16kg
6x16kg
8x16kg

papu

In what was probably the most fantastic tag rugby try I ever scored I landed like a baby oil tanker learning to fly and cracked my collar bone. (no craic at all)

I'm out of action for training for what'll be the longest time in about 6 years.

Hopefully I don't turn to mush , but when I come back I'll have a great hunger to remake the gains and continue to get stronger!

Pap's out!

ninamc

That sucks balls

papu wrote: »

In what was probably the most fantastic tag rugby try I ever scored I landed like a baby oil tanker learning to fly and cracked my collar bone. (no craic at all)

I'm out of action for training in what'll be the longest time in about 6 years.

Hopefully I don't turn to mush , but when I come back I'll have a great hunger to remake the gains and continue to get stronger!

Pap's out!

papu

And I'm Back!

Second tester session tester in teh gym today after 8weeks off from the broken collarbone. Click for Xray Proof.

Unable / Sore to do allot of movements but I reckon I can cobble together a decent "Getting back into the swing of things Program" from
Canditos Linear Program LINK

The good news No pain
I can Squat (HighBar) @ 70%
I can Deadlift @ 70%

The Bad News , such discomfort.
No Db Rows,
No Db Bench press
No heavy Barbell Bench
No Facepulls
No Dips

All of these are quite painful and I'm going to avoid doing them for another number of weeks.

Lower Body mobility is still pretty good , and weight has dropped from

87.5kg to 79.7kg , during the weeks off i've been doing a Low carb / Carb cycling thing because I was bored and needed something to do without lifting!

Also some Food Porn.

Protein Doughnuts

3 eggs
2 scoops vanilla whey
1tbsp coconut oil
20g coconut flour
1 banana
30g oats
Toppings 2sq 85% chocolate Raspberries Cashewnuts
Makes 18 mini Doughnuts
62cal 4carb 4fat 5protein

Protein Crêpes (Recipe From COH)


1scoop whey
1banana
2whole eggs
75ml coconut milk
Cinnamon Vanilla extract
408kcal 32carb 17fat 34protein
Fry on medium in a non stick pan or some coconut oil !dark chocolate 85% for chips!

conzy

woop back on the wagon, food looks savage

papu

Bit late posting here but the First week of The Program went fine.




Lunch for the week included this Chicken Ragu With Roast Broccoli, Carrot and Aubergine . NOM

Weight is still trending downwards, Looking to progress my lifts for this week
Changed up my stance for the backsquat , feet just about shoulder width and toes pointing straight ahead , made a big difference to the HBBS . I'm still getting used to it as I was doing low bar for so long.

Hopefully Pick up a perchmount somewhere to get some training footage , but the shipping on amazon is crazy at like 7£ ontop of a 17£ selling price. seems like allot...

papu

Week 2!

Week 2 went well , weight is down to 78Kg progressed on the lifts , had to Dial back the benching as it caused my collarbone to be really sore the day after lifting.


Actually have some lifting footage for checking my form. High bar back squats never ever feel right , but i think they look ok ...

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

also some deadlifting and a cheeky pistol squat thrown in. Can't yet manage them on my left leg , have some ankle Mobility i need to address



2 Eggs , 4 Minute Steaks. Mighty Lunch.

papu

Just a quick Note,

Was looking to Order some protein and decided to do a comparison on the Impact Whey , Impact whey Deluxe from Myprotein , and the Whey 80 concentrate from Protein Works.

I noticed some funky business with serving sizes , and protein content per servings so I untangled it all .

Google Spreadsheet with all comparisons here https://docs.google.com/spreadsheets/d/1wkVeLBsHOvvU3RP15t-LzP507dn5iWIcVtMzBcMpvhY/edit?usp=sharing

conzy

Maybe shtick it up as a public google doc?

papu

conzy wrote: »

Maybe shtick it up as a public google doc?

Done https://docs.google.com/spreadsheets/d/1wkVeLBsHOvvU3RP15t-LzP507dn5iWIcVtMzBcMpvhY/edit?usp=sharing

papu

Catania Sicily.

Missed 2 days from week 3 as I was in Sicily for a conference.

Had a fantastic time there , gave a presentation on my scientific research. The food there was incredible , but when I came home I'd gained 5 pounds.
Those 5 pounds are gone already and I'm back to the grind.

Hotel gym , got 2 good sessions in.


We were brought for a traditional Sicilian Style dinner , This consisted of 7 or 8 tables with 4 or 5 dishes per table for a Buffet style experience. Made a point to try a bit of everything , then found out those were only the appetizers , we were called inside for a sit down 3 course meal , and then brought back outside to the same 7 tables now each with different deserts.
Throughout the dinner we were watered with fine Italian wine , sangria and finally desert wine.

this was only the cake table. there was also a fruit table , an ice cream table , a canolli table , a Jelly table an ice cream cake table , a honey table, a pie table...

papu

First 2 workouts of Week 5. Next 2 will happen today and Friday/Saturday.


Misses a week last week due to work and Halloween , got one heavy squat deadlift workout in and a 10km run but nothing else.

Here are my Crazy Halloween Costumes and my box of unflavoured Gains & Vit B complex.

papu

It was mah Birthday This week! Did my heavy lower lifts on the day and they went well. Also destroyed this cake. Cakegains.