The Balancing Act

Darrenon91

Was back training with the new GAA club on Tuesday which was great but im kinda In limbo at the moment with regards what gym to use. Went to flyefit macken street last night. Place was mental. Got a decent session done in the end when I figured out the layout.

Went as follows:

Back Squat
5*5 @90kg - easing back into it.

5*5 Pull ups supersetted with 15 push ups

5*5 Jefferson curls 30kg

3* 500m Rows below 1.40 (1:1 Rest)

Gonna join up to flyefit properly tomorrow unless I get a better recommendation (not a fan of manic busy gyms but understand that its just the way it is)

Gonna start the Hatch Squat Programme on Friday/monday so I am going to log that. This will be coincided with the GAA programme so busy times ahead. If I can ft in any crossfit type WODS I will.

ninamc

Have no gym recommendations as don't know any in the city-centre. Just wondering were you only doing the Crossfit as a pre-season thing? Would you not continue with it during the season?

Alf Veedersane

Darrenon91 wrote: »

Gonna start the Hatch Squat Programme on Friday/monday so I am going to log that. This will be coincided with the GAA programme so busy times ahead. If I can ft in any crossfit type WODS I will.

From what I know of it, give yourself time to recover before training. And I think the general advice is to use 90% of your 1RM as the max to base the program off.

Darrenon91

ninamc wrote: »

Have no gym recommendations as don't know any in the city-centre. Just wondering were you only doing the Crossfit as a pre-season thing? Would you not continue with it during the season?

Id love to but I cant see myself getting the use of it. We train three times a week with the GAA and Ill need rest days and you mentioned below. Its a lot of money to be paying if your not getting the use. I had planned on continuing but I don't think its possible at the moment.

Alf Veedersane wrote: »

From what I know of it, give yourself time to recover before training. And I think the general advice is to use 90% of your 1RM as the max to base the program off.

Ya ive heard that and will be using 90%, cheers man.

Darrenon91

Did a bit Friday. Nothing major. We have been supplied with a programme that involves a lot of bodyweight and core work. Examples include max push ups, pull ups etc. Its mainly for injury prevention and mobility rather than strength so I have decided to go ahead with the Hatch Squat programme which will start today. Im going to use 130kg as my reference.

Back Squats on Friday
10* 80kg - 8*95kg - 6* 100kg and 4* 100kg. Felt Ok.
Havent done high rep squats in a while so it will be interesting to see how this programme goes.

Max Push ups
R1 - 28
R2 - 16
Wow im pathetic at push ups so looking forward to developing this.

Lots of core work and mobility and left it at that.

Had a yo yo fitness test on Saturday if anyone knows what that is.
Score - 360. Prob just a bit above average.

Body fat done with calipers using the 9 points of contact method = 75.3mm.
Tried to bring that back to a percentage using google. Between 12-14 I believe (Could be totally wrong if someone would like to confirm?)

Darrenon91

So I started the Hatch Squat Programme last night. Felt strong throughout. Got a nice few looks in relation to the time I spent on the racks though. :pac:

Back Squat.
10*75kg - 8*90kg - 6*95kg - 4*100kg

Front Squat
5*65kg - 3*5 * 77.5kg

A lot of volume but not feeling too bad today and feel I should be able to recover in time for training tonight.

Bench:
5*65kg and 3*5* 75kg - Gonna ease back into the bench as it has been a while

Max Push ups
R1 - 28
(30 Secs rest
R2 - 16
Terrible.

Core and Mobility.

Gaa training tonight.

Darrenon91

Thursdays nights GAA training was tough. Must of did over 50 50m sprints so legs were fairly beat after that.

Felt sore Friday morning but surprisingly loosened out as the day went on and decided to get to the gym.

Hatch programme W1D2
Back Squat
10*75kg - 8*90kg - 8*95kg - 8*100kg - Struggled here but got it done.

Front Squat
5*65kg - 5*70kg - 2*5*77.5kg

Some push ups and core work. In and out in 40 mins.

Rested Saturday

Game early Sunday - played half an hour and I am still feeling it now. Was rusty but was great to be back. Should be ok for W2D1 tonight but ill see.

Darrenon91

Have tried to post a few times but it just keeps failing. I had a long typed out but I aint doing that again.

Monday:
Bench - 75kg 5*5

W2D1 of Hatch Programme
Back Squat
75kg*10 - 85kg*8 - 90kg*6 - 95kg*6 - 100kg*6 - Struggled at the end but got it done.

Front Squat:
65kg*5 - 75kg*5 - 82.5kg*2*5

Tuesdays GAA training was tough but defo feeling the DOMS a little less each time.

Wednesday:
Deadlift
Worked up to 155kg*3*3 - Felt good here. No straps and no belt.

Bench - 80kg*5*5

Few accessories - Flyys, push ups, dips

W2D2 of Hatch programme tonight. Pure loving the squats

Darrenon91

Did a decent session last night. Was feeling a bit tired going in but got going pretty quickly.

W2D2
Back Squat:
75kg*10 - 90kg*8 - 95kg*8- 102.5kg*8

Front Squat:
65kg*5 - 75kg*5 - 82.5kg*2*5

Legs were shaking after that. :eek:

Did a few curls, triceps pull downs and chins to finish up.

Rest tonight (actually going to Kevin Hart tonight so that may count as a core session with the amount of laughing I expect to do)

Then off on a training weekend with the GAA team.

Darrenon91

So back at it last night after the training weekend which was tough but very enjoyable.

Defo feeling fitter at the moment. Felt really good throughout the sprints we were doing.

Started week three of the Hatch programme last night and I have to say I am enjoying it a lot. I already know Im going to smash my PR at the end of this. Even feel like I could do it now.:)

Anyways...
W3D1
Back Squat:
75kg *8 - 90kg*8 - 102.5kg*6 - 107.5kg*6

Front Squat (got the days mixed up on this but will make up for it later on in the week)
65kg*5 - 72.5kg*5 - 77.5kg*2*5

Bench:
82.5kg *5*5
Was at 87.5kg before Xmas and to be honest that 82.5kg felt fairly easy going so will up it again.

Some intervals on the rower. 30 secs on (sub 1-45/500m) 30 secs off (sub 2-30/500m) for 10 mins. SWEATY.

Darrenon91

Legs were beat after Monday and Tuesday so decided against doing W3D2 last night. Have a game tonight so I feel that it was the right choice. Will get it done tomorrow or sat morning.

I did do a fast paced upper body session.

DB Flat Bench
32.5kg - 5*8

DB Flat Fly's
10kg - 3*10
Supersetted with tricep pull downs 3*10

Bent over rows
65kg - 5*8

BW Dips 5*8

Curls
30kg - 5*8

Looking forward to the game tonight. Feeling a lot fresher today.

Darrenon91

Havent posted since last Thursday. Said Id wait until I got another gym session in until I did.

Anyways the game Thursday went well, felt very good throughout. Rested Friday which was well needed.

Saturday I did the Marlay Park Parkrun. Came in at 21.30. Not great but it was freezing and running against the gale was not easy so I was happy with the time.

GAA Training Sunday.

Managed to get W3D2 in last night so I am back on track. Hopefully Squat Wednesday and Friday/Saturday again to catch up on W4.

Back Squat:
80kg*10 - 85kg*10 - 90kg*8 - 95kg*8

Front Squat
65kg*5 - 77.5kg*5 - 82.5kg*5 - 87.5kg*5

That was tough - GAA training tonight.

Darrenon91

Forgot to post last week. Ridiculously busy at the moment so trying to stay on track.

Got W4D1 done last Wednesday which looked like:
Back Squat:
85kg*8 - 95kg*8 - 102.5kg*6 - 107.5kg*6

Front Squat:
65kg*5 - 77.5kg*5 - 82.5kg*5 - 87.5kg*5

Training Thursday was very difficult so I refrained from squatting on Friday and Saturday as I had a game Sunday. Felt good again but took a few knocks.

I know Im a day behind on the programme but I don't think ill squat tonight. I have to try and make sure I am 100% for the weekend (first competitive game) and if that means falling behind on the programme then so be it.

May do an upper body workout tonight. Ill see how I feel.

Darrenon91

Don't really have anything of note to post. Havent Squatted this week yet. Would have done it last night had I known my game tonight was going to be called off this morning but what can you do.

Hopefully finish week 4 Friday and keep going from there. Not too worried about being behind the programme as I feel the rest is important.

Did two upper body sessions this week.

Bench is still at 82.5kg for 5*5

Pull ups feeling a lot better.

Hit some power cleans the other night for old times sake. 3*3 @ 75kg.

Darrenon91

Finished week 4 on Saturday. Got a good session in as my game was called off again Sunday and is now rescheduled for 9pm Thursday night. You have to love the GAA.

W4D2
Back Squat:
8*80kg - 8*85kg - 8*95kg - 8*102.5kg

Front squat
5*65kg - 5*72.5kg - 2*5*77.5kg

OHP
5*5* 50kg (Strict)

Bench
80kg 5*5 - Shoulders were sore at this stage so left it at 80kg.

Dips (still BW, might start to add weight this week)
Lunges
Push ups

Good session. Might squat later I will see. We had training Sunday morning instead and im sore after that.

Darrenon91

Not been a good week for posting. I got W5D1 done last Tuesday.

Back Squats:
8*85kg - 8*95kg - 6*105kg - 4*115kg

Front Squats:
5*80kg - 5*85kg - 5*95kg - 4*100kg (Couldn't get last rep )

Had first competitive game last Thursday. First half went really well. Second half not so much. Still have some conditioning to work on which will start tonight.

Was away for the weekend so absolutely nothing done bar a few stretches here and there. Big week leading up to first league game so lets go

Darrenon91

So week 5 is now done and Im feeling pretty good about the whole thing. Forgot my lifters last night so I used cons. Just didn't feel as confident or as steady throughout but got it done.

W5D2
Back Squat:
8*85kg - 8*95kg - 2*6*102.5kg

Front Squat:
5*65kg - 5*75kg - 2*5*77.5kg

Did about 25 mins of HIIT training after to sweat some of the weekends badness out of me. I don't really drink by the way it was just bad food. :pac:

Training tonight so looking forward to that.

Alf Veedersane

Darrenon91 wrote: »

So week 5 is now done and Im feeling pretty good about the whole thing. Forgot my lifters last night so I used cons. Just didn't feel as confident or as steady throughout but got it done.

W5D2
Back Squat:
8*85kg - 8*95kg - 2*6*102.5kg

Front Squat:
5*65kg - 5*75kg - 2*5*77.5kg

Did about 25 mins of HIIT training after to sweat some of the weekends badness out of me. I don't really drink by the way it was just bad food. :pac:

Training tonight so looking forward to that.

Sh*t gets real on the back squat next week

Darrenon91

Alf Veedersane wrote: »

Sh*t gets real on the back squat next week

Ya I am already eyeing up that double at 95% the next day. Have to say Im enjoying it. Still a day behind but what harm.

Darrenon91

So week 6 has started and it looks like this is when the real fun starts.

W6D2
Back Squat:
6*87.5kg - 6*100kg - 3*115kg - 2*120kg
Got it done, no bother really. The second rep was a push but no more than I expected.

Front Squats:
5*75KG - 4*85kg - 2*4*92.5kg

Good session. Won our first league game the weekend. Felt really good to be honest. Feeling sore today though so not sure if I will squat tonight. Have a good few hours to eat and recover now so I will see

Darrenon91

Felt good when I got to the gym and spent about a half hour stretching and warming up so felt good to crack on with the programme.

W6D2
Back Squats:
4*95kg - 3*4*102.5kg

Front Squat:
5*65kg - 5*72.5kg - 2*5*77.5kg

left it at that really. Gym was packed and wasn't feeling anything more.

Feel pretty good this morning so I might even squat again tonight as we don't have training. Its prob not recommended at all but if I am feeling up to it I will go for it.

Darrenon91

Didn't get the chance to post over the weekend so here it goes.

Started week 7 on Friday when I prob shouldn't have tbh.

W7D1
Back Squats:
4*95kg - 4*102.5kg - 2*115kg - Was meant to go for 1 at 127.5kg but didn't have the confidence to go for it without a spotter and didn't trust anyone in the gym at that time so I went for 122.5kg and hit that.

Front Squats:
5*70kg - 5*77.5kg - 4*82.5kg - 4*87.5kg

Dropped in to Crossfiit on Saturday with my mates as my game was moved from Sunday to tomorrow. Tried 16.2 for any crossfitters that might be reading. Awesome workout and I did ok.:)

Might re do W7D1 day again. Wont be until late this week though as I don't wanna squat big the night before a game.

Darrenon91

I have finally admitted defeat to the Hatch programme. I genuinely thought I would be able to balance this and GAA training but its just too much and my legs started to feel pretty bad on a regular basis and I was probably neglecting upper body work.

Maybe in the off season I will attempt this again but for now Im going to go back to the 12 week programme I had before which works off hanleys programme.

Current 1rm
Bench - 105kg
Squat - 130kg
Deadlift - 190kg

Bench day, Squat day and DL day.

Started this on Monday

A) BB Bench - 5*8*75kg
Incline Db Bench - 4*6*30's
C) Flat DB bench - 4*6*30's ( will increase significantly next time)
D) Cable Flys - 4*12
E) Hand Release Push Ups - 4*12

Still sore enough today after a full cardio session yesterday.

Squat tonight.

Darrenon91

Leg/Squat day done last night. Havent done as much volume on my legs in a long time and my god am I feeling it today. I knew it was gonna be bad when I tried to walk down the stairs of the gym. :pac:

Gonna make my way through as much food and water before GAA training tonight.

Anyways..

A) Back Squat - 5*8*90kg
Front Squat - 4*6*70kg
C) RDL - 4*6*75kg
D) Lunges - 4*12 (e/l)* 10kg each arm
E) Plyo squat jumps - 4*12 (BW)

Enjoyed that to be honest.

Darrenon91

Got to the gym Friday for deadlift day as I am going to call it. We had another tough session Thursday so wasn't feeling totally up to it. Although I have hit 190kg before im not going to use this in calculating percentages as I feel I'm not there at the moment. Gonna use 180kg.

A) Deadlifts - 5*8*125kg
T-BAR - 4*6*50kg
C1) Pull Ups 4*6 BW
C2) OH Press - 4*6*40kg
D) Back Machine - 4*12
E) Face Pulls - 4*12

Added in an extra movement here (OH Press) as I believe it fits in here the best and I don't have the time to add in an extra session.

Might Swap squat to tonight instead of tomorrow as I have training Thursday.

Darrenon91

So decided to squat last night. Gym was packed so got a good warm up done while waiting for the squat rack. Session went as follows.

A) Back Squat - 5*6*100kg
Front Squat - 4*6*75kg
C) RDL - 4*6*85kg
D) Lunges - 4*12 (e/l)* 10kg each arm
E) Plyo squat jumps - 4*12 (BW)

2k row - 6.59

Felt a twinge on my groin on the last set of lunges but thought nothing of it but now its not feeling great. Im sure its nothing but muscle soreness as I get used to the volume again (hopefully) Ill rest it tonight and I have gaa training tomorrow which will be very light due to game Saturday so should be grand.

Darrenon91

Turns out I strained my groin on those lunges that time. I'm guessing there was an underlying problem before hand as I cant see how lunges would do it alone.

Now its not really bad but I think two weeks without squatting is on the cards. Getting a bit disheartened now, cannot get into a rhythm in the gym but I suppose that's the joys of playing sport.

Anyways Bench and Deadlift should be fine. Got to the gym last night.

A) BB Bench - 5*6*82.5kg
DB Flat Bench - 4*6*35kg
C) Dips - 4*6 BW (should have been incline DB but couldn't get a bench after leaving mine)
D) Cable Flies - 4*12*10kg
E) 4*12 Hand Release Push Ups

Good session. Deadlift tonight.

Darrenon91

Happy enough with last nights session. Deadlifts felt strong. I never get DOMS after the deadlift/back day like I do the two other days. Maybe I should add in an extra exercise.

A) Deadlifts - 5*6*135kg
T-BAR - 4*6*55kg
C1) Pull Ups 4*6 BW
C2) OH Press - 5*6*45kg (disappointed with how this felt. Used to be way stronger here)
D) Back Machine - 4*12
E) Face Pulls - 4*12

Anyone think this is enough or maybe any advice on if I should change it?

Have a game tonight but not playing. Its a challenge and don't want to aggravate this groin.

Alf Veedersane

Darrenon91 wrote: »

Happy enough with last nights session. Deadlifts felt strong. I never get DOMS after the deadlift/back day like I do the two other days. Maybe I should add in an extra exercise.

A) Deadlifts - 5*6*135kg
T-BAR - 4*6*55kg
C1) Pull Ups 4*6 BW
C2) OH Press - 5*6*45kg (disappointed with how this felt. Used to be way stronger here)
D) Back Machine - 4*12
E) Face Pulls - 4*12

Anyone think this is enough or maybe any advice on if I should change it?

Have a game tonight but not playing. Its a challenge and don't want to aggravate this groin.

Just because you're not getting DOMS doesn't mean you're not working hard enough. I only get DOMS from squatting if I go to higher volume and even then it's only for a few weeks.

You're getting horizontal pulling and vertical pushing in there. Not sure what the back machine does but I don't see anything missing. Do you have many reps left in the tank on the last sets of B-E?

Darrenon91

Alf Veedersane wrote: »

Just because you're not getting DOMS doesn't mean you're not working hard enough. I only get DOMS from squatting if I go to higher volume and even then it's only for a few weeks.

You're getting horizontal pulling and vertical pushing in there. Not sure what the back machine does but I don't see anything missing. Do you have many reps left in the tank on the last sets of B-E?

Ya I am prob being a little harsh on myself. Sorry back machine is seated row. Why I called it back machine I have no idea.

Ya to be honest I defo don't have anything left in the tank with the OH Press, T Bar and Pull ups. Maybe I can go a bit heavier on the row and facepulls and see how that feels.