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

Alf Veedersane

As a result of consistently losing my log book, I decided to keep a log here for myself and probably the general amusement of others

Currently 6ft tall and about fluctuate between 67-69 kg. Relative novice at all this, to be honest.

So, here goes.

Took the afternoon off work so I had time to give the legs a good going over.

Squats

Bar x 10

40 x 10

60 x 5

80 x 3

90 x 6

80 x 10

70 x 10

60 x 10

Leg Extensions / Hamstring Curls 'super' set

Extensions:

Pin 12 *15

Pin 14 *15

Pin 20 *15

Pin 16 *15

Pin 20 *15

Hamstring Curls:

Pin 7 x 15

Pin 8 x 15

Pin 12 x 8

Pin 10 x 12

Pin 12 x 8

Standing Calf Raises

Pin 6 x 15

Pin 7 x 15

Pin 7 x 15

Pin 8 x 15

Pin 8 x 15

Incline Leg Press

50kg x 15

70kg x 15

90kg x 15

110kg x 10

90kg x 10

Seated Machine Calf Raises

30 kg x 5 x 15

Glute Machine

Each leg got a dose of the following:

60kg * 15

62.5kg * 15

65kg * 15

67.5kg * 15

70kg * 15

Really had to have a word with myself to convince my head to keep me therefor the full five sets.

Spaghetti legs the whole way home. I can't feel my legs anymore. I can feel a burning sensation in their place though...

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Alf Veedersane

bluewolf wrote: »

Sumos are spreading! Muahahaha

It'll never be my main deadlift but I can appreciate how hard it works the hips and how that will help me in squat and deadlift.

But let's be clear...they suck donkey balls.

Dtp1979

Alf Veedersane wrote: »

It'll never be my main deadlift but I can appreciate how hard it works the hips and how that will help me in squat and deadlift.

But let's be clear...they suck donkey balls.

I found I really felt it along the flutes and down along the outside of the legs and hips. Is that just me?

Alf Veedersane

Dtp1979 wrote: »

I found I really felt it along the flutes and down along the outside of the legs and hips. Is that just me?

It might be just you that felt it along the flute.

Alf Veedersane

Dtp1979 wrote: »

I found I really felt it along the flutes and down along the outside of the legs and hips. Is that just me?

But yeah you should be feeling it in the hips and the hardest part is breaking the ground.

[Deleted User]

Hips and inside legs for me!

Alf Veedersane

Tuesday 28/2/2017

A) Squats - no belt/sleeves
137.5kg x 3

Narrow-Stance HB Squat
97.5kg x 2 x 5

C) Lat Pulldown
90kg x 2 x 8

Worked up to a triple @9 sans belt and sleeves. I wasn't sure what I'd be going for so tried 132.5 and that felt like a 7.5/8 so up again to137.5. Second rep was a bit sloppy and third was better but should have been cleaner.

My 3RM was 145 with belt and sleeves before we got into the strength training so at the same stage to get 137.5 with no belt/sleeves is a decent marker.

The rest was a snooze fest because deload.

COH

Did you feel it in the flute?

Alf Veedersane

COH wrote: »

Did you feel it in the flute?

Just the tip.

BossArky

Looks like you are always making great progress whenever I check in on your log. What is your current age and weight? I see from the first page you are around 6 ft.

Your overhead press seems disproportionately strong compared to your bench based on the figures below. What is your max bench?

Alf Veedersane wrote: »

Wednesday 15/2/2017
E) DB Overhead Press
22.5kg DBs x 4 x 12

...

Alf Veedersane wrote:

Saturday 25/2/2017
A) Bench (AMRAP-2)
78.5kg x 7, 7, 6, 6, 5

Alf Veedersane

BossArky wrote: »

Looks like you are always making great progress whenever I check in on your log. What is your current age and weight? I see from the first page you are around 6 ft.

Your overhead press seems disproportionately strong compared to your bench based on the figures below. What is your max bench?

...

Cheers chief. 6ft / 183cm and 80-81kg. And 36 yo.

Max bench is 97.5kg. That was 3rd lift in comp maybe 6 weeks ago and was a PR (equalled touch and go PR in training) but felt like 100 would have gone if I'd contemplated it.

The DB OHP above was probably a volume PR at that weight, to be fair, and the 78.5 was the end of a block of high volume and was lower than expected, which probably explains why OHP looks a lot stronger.

But my bench is my worst lift anyway.

Alf Veedersane

Wednesday 1/3/2017

A) Snatch Grip RDL
97.5kg x 2 x 8
.

DB Row
30kg x 3 x 8 e/s

C) Leg Press
210kg x 2 x 12

As boring as it looks. Mercifully the boredom was short lived.

BossArky

Alf Veedersane wrote: »

Cheers chief. 6ft / 183cm and 80-81kg. And 36 yo.

Max bench is 97.5kg. That was 3rd lift in comp maybe 6 weeks ago and was a PR (equalled touch and go PR in training) but felt like 100 would have gone if I'd contemplated it.

The DB OHP above was probably a volume PR at that weight, to be fair, and the 78.5 was the end of a block of high volume and was lower than expected, which probably explains why OHP looks a lot stronger.

But my bench is my worst lift anyway.

Nice! I just went back and read your competition post. Well done!

We now have the same Squat PR (160kg) in comp. You kill me on Deads (me: 180kg vs you: 220kg) & I've got a bit on you on Bench (me: 112.5kg vs you: 97.5kg). Bench is probably my best lift & Deads definetly my worst.

I'm 35 - but probably the opposite body type to you: 83kg & 171cm.

Congrats - you are my new rival. Lol.

Alf Veedersane

BossArky wrote: »

Nice! I just went back and read your competition post. Well done!

We now have the same Squat PR (160kg) in comp. You kill me on Deads (me: 180kg vs you: 220kg) & I've got a bit on you on Bench (me: 112.5kg vs you: 97.5kg). Bench is probably my best lift & Deads definetly my worst.

I'm 35 - but probably the opposite body type to you: 83kg & 171cm.

Congrats - you are my new rival. Lol.

It probably points towards a physical element too that my deadlift is my best and bench my worst. My arms are long. It's not an excuse - it's still a poor bench

The comp was some buzz! So end of May is the next one.

Alf Veedersane

Friday 3/3/2017

A) Bench
90kg x 3

CGBP
60kg x 2 x 5

C) Barbell Row
62.5kg x 2 x 8

Bench was supposed to be a triple at 9. 85 flew up so went at 90. First two reps were lovely and felt like I'd two in the tank. Last was a bit sloppy so it ended up being a triple at 10. Annoying to misjudge it.

PowerToWait

Close grip is flying.

Alf Veedersane

PowerToWait wrote: »

Close grip is flying.

Haha, I was wondering when I read that! "Wtf?"

My thumbs have been bulking a little too enthusiastically

Alf Veedersane

Thursday 9/3/2017

A) HB Squat
97.5kg x 5 x 5

Bench
80kg x 5 (@8.5/9)
60kg x 4 x 8

C) Incline DB Bench
20kg x 2 x 12

D1) Lat Pulldown
100kg x 5 x 15

D2) Reverse Flys
5kg x 5 x 20

E1) Lateral Raise
7kg x 3 x 20

E2) OH Rope Extension
3 x 20

Haven't trained since last Friday because life but PR'd that so back training.

My squat looked funky...Didn't feel funky but watched it videoed from behind and lot of shifting to one side so need to try some hip stretching and mobility and see what mitigates it.

Gonna try get in early on Saturday for next session before Brandon Lilly seminar.

Mr. CooL ICE

Alf Veedersane wrote: »

E2) OH Rope Extension
3 x 20

Had to google these. Any significant difference with tricep pushdowns?

Alf Veedersane

Nicolas Cage wrote: »

Had to google these. Any significant difference with tricep pushdowns?

Not really in terms of the movement but I find them a little easier on my elbows. Given the rationale for high bar squats ahead of the heavier benching day, there's possibly something in that.

Alf Veedersane

Saturday 11/3/2017

A) LB Squat
142.5kg x 5
110kg x 2 x 8
110kg x 18

Block Pull (~3" blocks)
165kg x 5, 5, 7

C) Hamstring Curl
82.5kg x 5 x 15

D) DB Chest-supported Row
20kg x 3 x 20

E1) Weighted Plank
+20kg x 3 x 60s

E2) KB Side Bend
40kg x 3 x 15 e/s

In at 8.30...hungover. Dreaded going in but once the squats started happening I felt relatively ok. Triple at 135 felt better than expected so went to 140. Rep max at 140 is 7 and supposed to leave ~2 in the tank with the 5 so 140 seemed about right. But as I started to put on wrist wraps I decided to push it to 142.5. Was grand. Possibly could have done the 5 @8.5 with 145 so based the back off sets off that.
Felt the hangover on the last back off set...

First set of block pulls felt tough but second and third sets felt way better. Crisper.

Forgot how much the weighted planks would burn. Thought there was a chance I'd see my breakfast again on the last one.

Don't think I appreciated how hard all that would be

Alf Veedersane

Monday 13/3/2017

A) Deadlift
155kg x 5 x 5

Squat
105kg x 8 x 5

C) Bench
60kg x 14, 13, 12

D) Elevated Split Squat
20kg DBs x 2 x 12 e/a

E1) Back Extension
+20kg x 3 x 15

E2) Banded Ab Pulldown
3 x 15

E3) DB Side Bend
40kg x 3 x 15 e/s

Deads moved nicely enough.
Tried out Brandon Lilly's tip for my squat and it's hard to tell at that percentage but it did feel good.

That got tough towards the end.

This first week of this phase has been as tough as I've ever had. Or not far off. The lifting at the seminar on Saturday probably didn't help but the last few exercises each day were hard. Recovery has been alright though and happy enough with how the main lifts have been.

[Deleted User]

I didn't know there was gonna be lifting at the seminar that's so cool

Dtp1979

Do you map out your workout plans well in advance or are you following any specific program at the moment?

Alf Veedersane

Dtp1979 wrote: »

Do you map out your workout plans well in advance or are you following any specific program at the moment?

When I had put together something myself I had programmed a rough map of where I was going but I had a good idea of how sets amd reps would change as time went on.

But I'm following a program that has been put together for me at the minute and since the next comp is a bit away yet, just hitting up some volume but getting in variations of the main lifts a couple of times a week with a main day for each one and variations on other days.

Alf Veedersane

Wednesday 15/3/2017

A) HB Squat
102.5kg x 5 x 5

Bench
82.5kg x 4 (@8.5)
60kg x 3 x 8
60kg x 10

C) Flat DB Bench
25kg x 11, 12

D1) Lat Pulldown
105kg x 5 x 12

D2) Band Pull-apart
5 x 20

E1) Lateral Raise
10kg x 3 x 15

E2) OH Rope Extension
3 x 15

Forgot squat shoes so squats in my flats. Felt better than last week. Kept more upright. Stayed with what Brandon Lilly suggested but will only really be able to tell how it feels under a heavy squat. So Friday I'll know better.

Bench was on the money this week. Smooth. Back off sets felt stronger too. Except for the second set which I laughed my way through.

Solid session. Good craic.

Alf Veedersane

Friday 17/3/2017

A) LB Squat
147.5kg x 4 (@8.5)
112.5kg x 2 x 8
112.5kg x 17

Paused Deadlift (2s pause)
165kg x 12 x 1

C) Hamstring Curl
85kg x 5 x 12

D) DB Chest-supported Row
25kg x 3 x 15

E1) Weighted Plank
+20kg x 3 x 60s

E2) KB Side Bend
40kg x 3 x 12 e/s

Reasonably happy with the squats. Was about right for 8.5. Now I think of it, that's a rep PR at 147.5kg. All well in too.

Happy with the deadlifts. They didn't fly up but they moved smoothly and the form was solid. 2-min rests.

All in all, didn't feel as gruelling as last week. Acclimatised to all of the volume, I guess.

Dtp1979

What does the 8.5 mean?

Alf Veedersane

Dtp1979 wrote: »

What does the 8.5 mean?

It's from the RPE (rate of perceived exertion) scale.

So 10 would be an absolute max and the 4 was all I could get. 9.5 would be if I thought I could maybe get a 5th rep. 9 is definitely had another rep in me.

And means I definitely had a 5th rep and possibly a 6th

Alf Veedersane

Monday 20/3/2017

A) Deadlift
161kg x 5 x 5

Squat
112.5kg x 7 x 5

C) Bench
62.5kg x 14, 13, 13

D) Elevated Split Squat
22.5kg DBs x 2 x 10 e/s

E1) Back Extension
+22.5kg x 3 x 12

E2) Banded Ab Pulldown
3 x 12

E3) DB Side Bend
42.5kg x 3 x 12 e/s

Deadlifts moved nicely. Still looks like I'm not getting my hips low enough and even when it feels like they're way down they still look too high. But they moved crisply enough at least. Starting to overthink them a bit less anyway.

Squats moved really well. Added lots of depth and they were smooth. But they should be at 70%.

Elevated/bulgarian split squats are awful. But effective. Unilateral work seems to have always yielded results for me.

Felt way better at the end of this week's session. Wasn't flagging and got stuck into the last few exercises.

Alf Veedersane

Wednesday 22/3/2017

A) HB Squat
105kg x 5 x 5

Bench
85kg x 3 (@8.5)
64kg x 3 x 8
64kg x 10

C) Decline DB Bench
27.5kg x 12, 11

D1) Lateral Raise
12.5kg x 3 x 12

D2) OH Rope Extension
3 x 12

E1) Lat Pulldown
107.5kg x 5 x 10

E2) Band Pull-apart
5 x 20

Squats felt smooth enough.

Bench was a bit disappointing. Last rep wasn't great and yeah it was about an 8/8.5 but I'd hoped it might feel like 7/7.5. But there's next time.

Lat pulldowns supposed to be at 110 and when I was stripping the weights off at the end I copped the plates left on to keep the end weighted down were 1.25s and not the usual 2.5s. FFS.