Imma gonna be an Emo

token · 08-12-2016 9:06pm

Thursday 8th December

S/S
Bench @ 80kg
DB Row @ 40kg
3x5

S/S
Press @ 45kg
Chinup 6 last set
3x8

Another quick one. Got the 3x5@80kg on bench this time though.

token · 13-12-2016 10:25pm

Tuesday 13th December

Squat
5@85,90,95kg
3@100kg

RDL
5@80kg
3x5@90kg

S/S
Push Press 3@60,70 + 2x2@80kg
WG Pullup 5,5,5,5,5
+
Press @ 50kg
Chinup
8,7

Christmas season has started so impacting training a bit*. Won't be able to traing for another while either after this one. Anyway squats were fine but I don't like pushing back squats without spotters because when I struggle I usually end up pitching forward a bit which is not good if I do fail.

80kg felt pretty good on push press. Might try a max soon. I've done 90kg before but I started it off as if i were going to push jerk it so it was mostly legs.

*well me drinking too much is

token · 19-12-2016 8:59pm

Monday 19th December

S/S
5 Bench @ 75kg
6 DB Row @ 35kg
x4

S/S
Press @ 40kg
Chinup 6 last set
3x8

Struggling

token · 20-12-2016 5:47pm

Tuesday 20th December

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2+1@70kg
1@80,85kg
f@90kg clean

Clean Deadlift
5@80,100kg
2@120,130kg
1@140kg was meant to be a double
12@100kg

Hanging Leg Raises
3x8

Still 'recovering'. Was going for 90kg PC & 140kg deadlift double but not at the races. The heavier double attempt and then the high rep set really highlighting my quads giving up first. Might do some high rep deadlifts in new year.

token · 24-12-2016 6:16pm

Thursday 22nd December

Press
up to 1@65kg
2xf@67.5kg
Push Press
up to 1@80kg
f@85kg

Pullup
4x6 WG

S/S
12 CG Bench @ 50kg
10 DB Row @30kg
x3

Friday 23rd December

Power Snatch
2x3@40kg
2x2@50,55,60kg

Squat
2x5@60kg
5@80kg
4x5@90kg

S/S
RDL @ 80kg
Hanging Leg Raises
3x8

token · 27-12-2016 4:27pm

Tuesday 27th December

Pair
3 Pullup chinup last 2 sets
5 Ring Dip
x5 @ 16kg

Giant Set
6 Wide Ring Row
6 PPPU
10 Russian Twist each side
x4

Planned on training yesterday but got a cold on Christmas eve. I did some handstands & l-sits yesterday.

Starting to feel better today so back into it for the next few days with BW & KBs while at home.

token · 28-12-2016 9:34pm

Wednesday 28th December

Sprints
4x60m on 3rd minute
120m on 5th minute

Pair
Split Squat 2x16kg
SL RDL @ 24kg
3x10

I planned on doing KB swings as well but was feeling the effects of the sprints so will leave them until tomorrow

token · 29-12-2016 7:49pm

29th Thursday December

KB Press Max
3@32kg Right side. Equal PB.
0@32kg Left side. No comment.

Pair
Pullup @ 10kg
Ring Dips @ 20kg
3x5

Pair
Wide Ring Row
Decline Diamond Pushup
3x8

KB Swings
15 EMOM @ 32kg
x10

Skipping
10m

I think my max on left side is just 1 rep but only got it about half way up today. First time doing decline diamond pushups. They are tough.

I'm going snowboarding in the second week of January so a spot of conditioning. Averaged 25s/35s on/off with a casual pace on the swings. So got 150 swings in without feeling miserable. Skipping for calves as they suffered the most snowboarding last year. They were already sore from sprints so feeling it now.

token · 04-01-2017 2:40pm

Friday 30th December

Christmas Hike
3.5hrs

Monday 2nd Jan

Power Snatch
2x3@40kg
2x2@50kg
2@55kg

Snatch Deadlift
3@70,80kg
5x3@90kg

Squat
5@60kg
3x8@80kg

Hanging Leg Raises
2x8

Wednesday 4th January

S/S
5 Incline Bench @ 60kg
8 DB Row @ 35kg
x4

S/S
10,10,10 Press @ 40kg
6,6,8(NG) Pullup

Russian Twist
3x10 ES @ 16kg

token · 05-01-2017 11:57pm

Thursday 5th January

Front Squat
2x5@50kg
3@70,75kg
3x3@80kg

KB Swings
15 EMOM @ 10 minutes

Few hours later

Run
4km @ 17:00

I was thinking maybe 15 minutes of swings but between yesterdays session and having no chalk my forearms were burning after 10 and grip was close to giving out so stopped at 10 minutes.

Last session before snowboarding week. I arrive early enough on Saturday but it will probably be Sunday before I get out.

token · 16-01-2017 3:31pm

Last Week

Snowboarding
6 days averaging about 4-5 hrs a day

Having not been on a snowboard in a year and this only being my second time I was useless for about half an hour until it start coming back to me. I got back up to where I was last year after about a day though and progressed pretty well after that.

I hit my first black slope which allowed me to do a 6.5km @ 1.3k elevation descent from the top of one mountain all the way back into town with a bar at the bottom. That was probably the highlight of the week. It started on a blue, into a red, into a black. Lots of narrow bendy bits in there too.

I had messed around on the skate parks the morning of and day before so I was pretty comfortable on 'tricky' terrain by then. I didn't go mad on the skate parks but hit some narrow parts at speed and a few small jumps with even more falls

Before black part of slope* & after

*black slope on left which is past the point of no return of the last chair lift back up

token · 16-01-2017 3:40pm

Monday 16th January

Power Clean & Power Jerk
2x3+2@55kg
3x2+1@75kg

Power Clean & Front Squat
1+5@55kg
5x1+3@75kg

RDL
3x8@75kg

There was a pool with a water jet which acted in place of a foam roller & sauna where I was staying so that helped with recovery. I got a massage yesterday as well. Felt near enough fully recovered by today.

I'm feeling about as large a boost in strength endurance as you can get in one week after that amount of snowboarding. I'm playing football again from tomorrow so will see if it transfers to that.

Weights were comfortable. No strength loss from all that catabolic endurance activity.

token · 17-01-2017 4:29pm

Tuesday 17th January

Pair
Push Press @ 70kg
WG Pullup @ BW
3x5

Pair
10,10,8 Dip
8,7,7 Chinup

I would have done a bit more but I wanted to save some energy for football..which was then cancelled.

With training in general I think I'm just gonna keep pretty much at what I have been doing for another while. I think have ADD when it comes to following other peoples programming. So I'm going to continue spinning my wheels and not really progressing any significant amount :pac:

All I'm going to do is to switch exercises around a bit with some higher volume, increase weight each week and end up at higher intensity. The usual. I'm keeping sessions short these days also since I'm training at lunchtime.

For upperbody I'm going to do more pressing because I want to get back to a 70kg overhead press. I'm also favoring exercises that don't require spotters these days training in a 'globogym'

Lowerbody I'm gonna use front squats for intensity and back squats for volume. Main reason again being I don't need spotter on front squat. If I'm doing 10 reps on back squat I can always sack up to finish the last rep if weight is lighter. I can't dump back squats due to flexibility issues

Then snatch pull/dead instead of clean for awhile

token · 19-01-2017 3:24pm

Thursday 19th January

Squat
10@60kg
4x10@80kg

Bulgarian Split Squat
2x12@20kg

I tweaked something in my upper back in previous session so staying away from lifts which directly use it. Hopefully clears up soon.

So lots of squats. I puss'd out on 3rd set of split squats legs were burning.

token · 23-01-2017 5:02pm

Saturday 21st January

Hike
Sugarloaf starting at Avoca carpark @ 3hrs

Monday 23rd January

Power Clean & Power Jerk
2x3+2@60kg
2x2+1@70kg
3x2+1@80kg

Front Squat
5@50kg
4x5@70kg

RDL
3x8@75kg

The tweak still annoying me a bit but I think it's fine to train with. Probably leave bar dips out for another while I think that's what properly set it off. I generally don't like them because of flexibility issues. I don't get it on rings really because they are free to move about.

token · 24-01-2017 3:01pm

Tuesday 24th January

Pair
Press @ 50kg
WG Pullup @ BW
4x5

Pair
CG Bench @ 50,55,60kg
DB Row @ 35kg
3x8

GS
Tricep Extension @ 20kg
DB Curl @ 15kg
Russian Twist @ 20kg each side
2x12

token · 26-01-2017 2:57pm

Thursday 26th January

Power Snatch
3@35kg
2x3@45kg
3x2@55kg

Snatch Deadlift
3x5@85kg

Squat
8@55kg
8@75kg
3x8@85kg

Pair
SL RDL @ 20kg
Hanging Leg Raise
2x10

token · 27-01-2017 11:33pm

Friday 27th January

Pair
3,3,3,3,3 Push Press @ 75kg
5,5,5,4 Pullup @ 14kg

Pair
10,10,7+3 Dip
8,7,6 Chinup

Dips felt a lot better than last time. Still need to increase ROM at the bottom by another inch or two.

token · 30-01-2017 2:48pm

Sunday 29th January

Front Squat
5@50kg
5@70kg
4x5@75kg

RDL
3x8@75kg

Hanging Leg Raise
3x7

Trained in oneescape Smithfield with the missus as she had a free pass. It has a decent enough free weights area. I could have done the olympic lifts if I wanted but I was showing her how to lift for her first time off machines. I showed her the back squat while I front squatted and we both did RDLs. I quickly showed her a few upperbody things as well while I did leg raises but will need another session to teach her that properly.

Faff'd about in the pool, hottub, sauna afterwards finishing with a cold shower. Dat recovery brah.

Monday 30th January

Pair
Press @ 52.5kg
WG Pullup @ BW
4x5

Pair
DB Bench slight incline @ 25kg
DB Row @ 35kg
4x8

GS
Tricep Extension @ 22.5kg
DB Curl @ 15kg
2x12

Pressing is feeling pretty strong at the moment. Not much struggle at all. Slight inc on DB Bench just because it's easier to get in and out of position

token · 01-02-2017 5:19pm

Wednesday 1st February

Power Snatch
2x3@40kg
3@50kg
2@55kg
2x2@60kg

Snatch Deadlift
3x5@90kg

Bulgarian Split Squat
3x6@22.5kg db's

Racks were all in use so no back squats. Bulgarian Split Squats are awful when pushing them.

token · 03-02-2017 4:14pm

Thursday 2nd February

Push Press
5@40,50
3@70kg
3,4,3@75kg

Pair
10,10,6+2+2 Pullup NG
10,10,10 Dips

Quick'ish session. Planned on 4x4 75kg Push Press but feeling fatigued. Taking a few days off now though.

token · 16-02-2017 4:59pm

Wednesday 15th February

Front Squat
2x5@50kg
4x5@70kg

RDL
3x10@70kg

Hanging Leg Raise
2x8

Thursday 16th February

Pair
WG Pullup @ BW wide'ish, C2B
Press @ 50kg
4x5

Pair
8,8,7 Chinup
10,10,8 Dip

Picked up a cold at the end of the few days off so took another week. grgr. Easy'ish sessions to start again.

token · 20-02-2017 4:17pm

Sunday 19th February

Snatch Deadlift
5@60,80kg
3x5@90kg

Squat
5@60kg
4x10@80kg

Ab Wheel
3x8 knee

Monday 20th February

Pair
Press@55kg
Pullup 10kg
3x5

Pair
8,8,6+2BW Dip @ 10kg
8,7,6 Chinup

token · 22-02-2017 2:59pm

Wednesday 22nd February

Power Clean & Power Jerk
2x3+2@55kg
3x3+2@75kg

Front Squat
5@55kg
3x5@75kg

RDL
3x10@75kg

token · 01-03-2017 3:50pm

Monday 27th February

Pair
Pullup@12.5kg
Press@57.5kg
3x4

Pair
10,10 Chinup
8,7 Dip @ 12.5kg

Wednesday 1st March

Snatch Deadlift
5@55kg
3x5@95kg

Squat
5@55,75kg
4x8@85kg

Busy / bad time management etc.. so missed some sessions. A little short on time so quick'ish sessions for the above

token · 02-03-2017 2:54pm

Thursday 2nd March

Pair
Pullup @ 15kg
Press @ 60kg
3x3

Pair
DB Bench @ 25kg slight incline
DB Row @ 35kg
4x8

With recent lack of frequency I hadn't recovered fully since previous upper session. Went with lower reps as a result on first pair. I've got my eye on a 5RM 60kg Press soon which I always thought was semi-decent. I got 4.5 reps back in 2014 I think after some focused pressing but for reasons I can't remember I fell off that program early before getting 5 reps.

Away for the weekend at a stag so will miss another few days now.

token · 06-03-2017 3:03pm

Monday 6th March

Front Squat
2x5@50kg
3@70kg
3x5@77.5kg

RDL
8,6,6@77.5kg

Short on desire rather than time this session. Good to get a bit in after the weekend though.

I'd planned 3x10 on RDLs but didn't have straps and was using a powerlifting bar which is thicker than I'm used to. My grip is not good.

token · 08-03-2017 12:11pm

Tuesday 7th March

Pair
5,5,5 WG Pullup C2B
5,5,4 Press@57.5kg

Pair
9,8 Chinup
11,11 Dip

There's only 1 dip belt I think in macken st flyefit which I couldn't find so no weighted pullups/dips. Started off well but ran out of steam. Was expecting at least 2x10 on chinups.

token · 09-03-2017 3:05pm

Thursday 9th March

Snatch Deadlift
5@60,80kg
3x5@100kg

Squat
5@60,80kg
4x8@90kg

Pair
3 Pullup@15kg
2 Press@62.5kg
x3
+10 Chinup

I don't think I'll get a chance to train over yet another weekend so full body session.

Planned triples on press but barely got the 2nd rep on 1st set. Mostly a setup issue as the next two doubles went up pretty well. Still wouldn't have got 3 reps though.

token · 13-03-2017 2:32pm

Monday 13th March

Pair
4,3,3 Pullup @ 15kg
4,4,3 Press @ 60kg

Pair
10,10 Chinup
10 Press@50kg, 8 Dip@15kg

Had another busy weekend so didn't do too much volume. I wasn't trying today but I say that first press set was another 4.5'er set. Next time I'm feeling it I'll go for it.

I think I would have been good for 3x4 on pullups apart from sweaty grip. Flyefit didn't shut off heaters with decent weather today and it was roasting in the gym.

I never tracked 10RM on Press so I might have got a token one with the 50kg.

token · 14-03-2017 7:08pm

Tuesday 14th March

Power Clean & Power Jerk
2x3+2@55kg
2+1@75kg
3x2+1@80kg

Front Squat
2x5@55kg
2@75kg
3x5@80kg

RDL
3x10@80kg

Hanging Leg Raise
8,6

Sluggish on powercleans & jerks. Haven't been hitting 'the lifts' or my in case variations thereof much lately.

Decent other than that

token · 20-03-2017 2:53pm

Saturday 18th March

Press
5@40kg
3@50kg
1@55kg
5@60kg 5RM PB

Chinup
5@20kg 5RM PB

Pair
8 Press @ 50kg
7 Chinup @ 10kg
x4

https://www.youtube.com/watch?v=LH0fXO2L3gI

A little suspect 'knee wobble' on first rep of Press but I had a touch to spare at the end so good enough for me. I'll probably go for sets across in next 1-2 weeks.

Aiming for the 20kg for 5 with pullups which like press@60kg I think is reasonably decent.

token · 21-03-2017 4:43pm

Tuesday 21st March

Snatch Deadlift
5@60,80kg
2@100kg
5@110kg
1@120,125kg

Squat
5@60,80kg
4x5@95kg

Hanging Leg Raise
2x8

I was initially going for heavy set of 5 on snatch deadlift but they felt easier than I thought they would so went up to a max. A good form max definitely could have got 130kg but since I never maxed on snatch deadlift before it's an alright number to plonk down initially. I guess 140kg is a good goal for that. I'm going to switch back to Clean Deadlifts now though.

Squats felt heavy. Not sure if it was just from fatigue from deadlifts or something else.

token · 24-03-2017 4:34pm

Friday 24th March

Pair
8x3 WG Pullup
5x3 Push Press @ 75kg

Pair
DB Row @ 35kg
DB Bench @ 27.5kg slight incline
4x8

Recent frequency dip due to sh*t going tits up in work. Proper tits up since Wednesday liquidation so I shouldn't have any bother with frequency the next few weeks

I have flyefit roaming but had only tried macken st up until now. I went into geogres st today. A lot more racks is the main thing.

I probably won't do too much more than I have been doing because if I'm fatigued too much from training I won't have the motivation to do anything else

token · 28-03-2017 4:03pm

Tuesday 28th March

Front Squat
2x5@50kg
3@70kg
1@80kg
5@85kg
4x5@75kg

RDL
4x6@90kg

Ab Wheel
3x10

token · 01-04-2017 6:04pm

Thursday 30th March

Pair
4,4,3 Pullup @ 16kg
5,5,5 Ring Dip @ 24kg

Pair
7,6 Press @ 50kg
8,8 Chinup

My upper back was fatigued from previous session so not much use on Pullups. Ring Dips took more out of me than I thought also coming into presses. Called it quits early.

Saturday 1st April

Deadlift
5@60,80,100kg
3x5@115kg

Squat
5@60,80kg
1@90kg
4x6@95kg

Going from snatch deadlifts back to regular. Gonna drop the clean precursor in logging as when I go heavy enough I lose the strict positioning that would constitute being a clean dead.

Started ab wheel but there were still doms there from the last time so canned it

token · 26-04-2017 2:05pm

Thursday 20th April

Front Squat
3x5@70kg

RDL
3x8@70kg

S/S
Pullup chinup last set
Ring Dip RTO except last set
3x8

Wednesday 26th April

Front Squat
5@50kg
3@60kg
2@70kg
5x5@75kg

KB Swing
15 EMOM @ 10 minutes

I was sick for a week so didn't train and by the time that was over I was full into interview mode so just left training out for another while and concentrated on that. I accepted an offer last week and start next week so back to it now.

Will have to figure out new training schedule but it will probably be flyefit Portbello in the mornings before work @ 10

Lost a bit of 'work capacity' as they say but strength levels seem ok

Alf Veedersane · 26-04-2017 6:12pm

Congrats!

If not too far from work, it's a great time to be training

token · 27-04-2017 6:17pm

Alf Veedersane wrote: »

Congrats!

If not too far from work, it's a great time to be training

Cheers! Yeah it's pretty much 2/3rds of the cycle into work with minimal detouring. Then <10 minutes from gym to work. I was in Portbello flyefit today for a look around 11:40-12:30 and was surprised how quiet it was. Much quieter than Geogres st or Macken st. I bumped into a friend there as well today and he says its also fine for when I plan to be in there about 8:45-9:30 or so.

token · 27-04-2017 6:22pm

Thursday 27th April

Pair
Pullup @ BW
Push Press @ 65kg
3x5

Pair
DB Row @ 32.5kg
DB Bench @ 25kg
4x6

Had doms including upperbody from yesterdays session. Must have been the swings.

token · 03-05-2017 9:11pm

Saturday 29th April

Mud Warrior
https://www.youtube.com/watch?v=O-_zfFkzDlM

At a stag^ good laugh. Pretty much everything that's on that video.

Wednesday 3rd May

Front Squat
3x5@80kg

RDL
3x8@80kg

Will try get back to regular routine from next week

token · 18-05-2017 11:55am

Saturday 13th May

Surfing
90ms @ Lahinch. Slim pickings on good waves.

Thursday 18th May

Front Squat
3x5@70kg

S/S
RDL @ 70kg
Rollouts
3x8

First morning before work session. Had been too lazy until now with my will power being shocking in the mornings. This is even with not having to be in work until 10. Will be fine once I get back into a routine.

Anyway it's a pretty good time to the train the place was practically empty. One problem is you can't drop weights in Portbello. The "olympic lifting" area as they call it is on the second floor.

Days I want to do olympic lifts I'll need to go to Geogres st. Though I can't remember if that is suitable for dropping weights either. I'll go there next session to find out. Hopefully it is because it's pretty much same cycle between the two of them. Otherwise it'll be an extra couple k cycle to macken st.

token · 24-05-2017 2:27pm

Friday 19th May

Football
60 minutes @ lunch w/ new job

Sunday 21st May

S/S
Pullup
Press @ 50kg 24/25
5x5

Really sore from Thurs/Fri

Wednesday 24th May

Deadlift
5@60,80kg
3x5@100kg

S/S
Bulgarian Split Squat @ 2x12kg
AB Roll
3x6

Only had 30 minutes for the above with my inability to get out of bed in the morning.

'Performance' down a good bit so light weights working back up. Been cycling a good bit more also.

token · 25-05-2017 10:32pm

Thursday 25th May

S/S
Pullup
Push Press @ 60kg
3x5

S/S
Chinup
Dip
3x7

token · 30-05-2017 10:32am

Monday 29th May

Front Squat
5@50,60kg
1@70kg
3x5@75kg

S/S
RDL @ 75kg
Hanging Leg Raise
4x8

Tuesday 30th May

S/S
DB Row @ 37.5kg
Bench @ 65kg
3x5

S/S
DB Row @ 30kg
DB Bench @ 22.5kg
4x8

token · 02-06-2017 2:48pm

Thursday 1st June

Deadlift
5@60,80kg
2@100kg
3x5@110kg

S/S
6 Bulgarian Split Squat @ 18&20kg
8 AB Roll
x4

S/S
Pullup
Press @ 50kg
3x5

Friday 2nd June

Football
60m

Away for long weekend now so no training until Tuesday

token · 27-06-2017 1:08pm

Tuesday 6th June

S/S
5 Pullup
3 Push Press @ 70kg
x5

S/S
Dips
Chinup
4x7

Was travelling in Canada 9th-26th June. Was hoping to to get a couple more sessions in before leaving but was unorganised.

Did a load of active stuff the first week with hikes, mountain biking etc.. then city stuff the second week

Don't have a scales to check but definitely put on a few kg. Gonna get back into a routine again from tomorrow

token · 03-07-2017 10:31am

Friday 30th June

Football
60m

Saturday 1st July

S/S
DB Row @ 35kg
Bench @ 65kg
4x5

S/S
DB Row @ 30kg
DB Bench slight inc @ 22.5kg
4x8

S/S
10,10,10 Curl @ 12.5kg
8,7,5 Diamond Pushup

token · 04-07-2017 3:40pm

Tuesday 4th July

Front Squat
2x5@50kg
5@60kg
3x5@70kg

S/S
8 RDL @ 70kg
30s Plank
x4

Quick lunchtime session

token · 06-07-2017 10:58am

Wednesday 5th July

S/S
Pullup
Press @ 50kg
4x5

S/S
NG Pullup
Press @ 40kg
2x6

The mind is willing but the body is weak. Need to build capacity back up.

Imma gonna be an Emo

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