Leaving the nest

VW 1 · 07-03-2017 5:51pm

Life got in the way and motivation levels were zero for weightlifting, had no inclination at all to be in the gym. Kept fitness ticking over through running quite a bit but feeling ready to get back in the gym.

Did a little squatting today to get the feel for it. Glad I kept my mobility work up, depth was as low as ever.

Bar x 10
40kg x 8
60kg 8 x 6

Kept it light and volume high, but three hours after training I already know I'm seizing up with Doms!

Did a kind of all over workout after this, an exercise each for shoulders, chest, triceps, biceps and lats.

Will likely do similar twice more this week to get a feel for things, substituting the squats for bench/deads before getting into a more focused programme over the coming weeks.

VW 1 · 11-03-2017 10:52pm

Another mixed, feeling the way kind of session today.

Squat

Bar x 10
60kg x 8
80kg 5 x 5

Bench

Bar x 10
40kg x 8
50kg 4 x 5, 10

Bent over row

50kg 3 x 8

Super set with standing DB press

15kg 3 x 8

Squats felt better, less cramping and pain, no issues with weight so hope I'll be moving along relatively quickly.

Bench was fine, could have gone for more volume or weight but taking it easy to begin.

VW 1 · 23-03-2017 11:12pm

Skipped the gym last week, I have started commuting to work on the bike, 20km x 5 days left me worn out having not been used to it.

Back to it this evening

Squat

Bar x 10
40kg x 8
60kg x 5
80kg x 3

100kg 5 x 3

Will throw up a video at some stage, don't think my form looks right, depth is fine but I look bent forward a lot, not sure if its too much.

Split squat

10kg DB per hand 4 x 8
Superset with seated db press
10kg 4 x 8

Military press

Bar x 10
30kg 3 x 8

Bent over row

50kg 3 x 12

VW 1 · 28-03-2017 9:13am

Got a session in Sunday.

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg 5 x 2

Deadlift

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg 5 x 3

Incline bench db press

15kg x 8
17.5kg 4 x 8

Chin up

3,3,2,2

VW 1 · 01-04-2017 10:42am

Squatting this morning.

Squat

Bar x 10
50kg x 8
60kg x 6
80kg x 5
100kg x 2

110kg 5 x 2

Split squat 12.5kg 4 x 8
Seated DB press 12.5kg 4 x 8

Military press

Bar x 10
30kg x 8
35kg 8,8,7

Bent over row

55kg 3 x 12

VW 1 · 02-04-2017 12:33pm

Front squat

Bar x 10
40kg x 8
50kg x 3
60kg x 2

75kg 5 x 2

Deadlift

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

130kg 2 x 2

Felt good so

140kg 3 x 2

Was running out of time so

Incline bench db press
20kg 3 x 8

Supersetted with

Chin ups 3,3,2

VW 1 · 10-04-2017 11:32pm

Squat

Bar x 10
50kg x 8
60kg x 5
80kg x 3
100kg x 2
110kg x 1

120kg 5 x 1

Split squat
15kg 4 x 8
Superset with
Seated db press
15kg 4 x 8

Military press
Bar x 10
30kg x 8

32.5kg 3 x 8

Misread my last post and thought I'd done 30kg not 35.

Bent over row

55kg 3 x 12

Will test to get a max next week, and going to start working off Hanley's 12 week plan he posted up, but just for squat and deadlift as I'll only be lifting twice a week.

This base period was just about getting lifting again and establishing some sort of half respectable tested max to work off.

Wont be testing max deadlift, most likely just take 150 as a max if i get 5 singles with that o. Thursday because I want to make sure technique is locked down before pushing it on that.

VW 1 · 19-04-2017 5:37pm

Tested squat last night as planned - there was a 4 week base period with decreasing volume from 5 sets of 8, down to 5 singles increasing weight along the way.

Didn't have as much time as I wanted as the gym was closing, so just squatted and got out of there.

Squat

Bar x 10
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1

130kg x 1

135kg x 1

100kg x 5

60kg x 12

Almost lost it forwards on the 130kg one, had the bar placed a little high, and as I came out of the bottom it rolled slightly and dragged me forward, there was strength in the legs to get it back though.

The 135kg was good depth but had a fight to get it back up.

Delighted with that overall though, after 6 months of no lifting and only 4 weeks I thought I would be a lot further away from my previous max than 10% (although that max should have been 10kg higher if I had been able to finish out the programme and peaking phase properly).

Will do the same test for deadlift, but won't push too hard with weight as I haven't DL'd consistently thru the 4 weeks and I want form to be paramount on the next cycle rather than struggling to bash out reps at weights.

Going to work through Hanley's simple programme to get strong for 12 weeks, and at that point I may be looking to a return to RevFit depending on circumstances.

VW 1 · 24-04-2017 10:35pm

Week 1 Day 1

A - Squat

Bar 2 x 10
60kg x 8
80kg x 5

95kg 5 x 8

B - Split Squat

15kg 4 x 8

C - DB Bench Press

20kg 4 x 8

D - Hamstring Curl

14kg 4 x 8 with a 4 second decline

E - cable fly's

14kg per arm 4 x 8

Slight modification in that I won't have a leg chest and DL day, going to throw in two chest exercises on squat day and shoulder/upper back ones on DL day.

Looking forward to seeing the gains coming from a structured programme.

VW 1 · 26-04-2017 10:32pm

Week 1 Day 2

A - Front squat

Bar x 10
40g x 8
60kg x 5

80kg 5 x 2

B - Deadlift

Bar x 10
60kg x 8
80kg x 8

105kg 5 x 8

C - Rack pull just below knee

60kg x 8

80kg 4 x 8

D - Seated overhead DB press

15kg 4 x 8

E - bent over row

25kg 4 x 12 per arm

VW 1 · 01-05-2017 7:08pm

Week 2 Day 1

A - 75% Squat

Bar x 10
60kg x 8
80kg x 5

102.5kg 4 x 6, 1 x 8

B - Split Squat

17.5kg per hand, 4 x 8

C - Bench DB press

22.5kg 4 x 8

D - hamstring curls

23kg 4 x 12

E - cable flyes

18kg x 8

14kg 4 x 12

VW 1 · 07-05-2017 2:53pm

Week 2 Day 2

Had a serious shortage of time this weekend, so just got in, got the minimum done to tick the box and got out.

Front Squat

Bar x 10
50kg x 8
70kg x 4

85kg 5 x 2

Deadlift

Bar x 15
60kg x 8
100kg x 5

112.5kg 4 x 6, 1 x 10

Deadlift felt good and strong, as did the squats.

Accessories were sacrificed as I only had 30 mins in gym but didn't want to miss a session

VW 1 · 09-05-2017 10:39pm

Week 3 Day 1

A - Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3

110kg 4 x 5, 1 x 9

Missed the tenth rep of the last set, got out of the hole, something wasn't right and dropped back down onto the safetys. Hurt my groin, felt very sore initially but after 2-3 mins it completely loosened out and I continued on.

B - Split Squat

20kg 4 x 8

C - DB Bench

25kg 3 x 8, 1 x 7

Missed the 32nd rep the quarters of the way back uo

D - Hamstring Curls

30kg 3 x 12

Was being ushered out of the gym as it closed so missed the last set of these as well as the cable flys. Will include the flys in the day 2 workout.

VW 1 · 13-05-2017 9:02pm

Week 3 Day 2

Front squat

Bar x 10
50kg x 8
70kg x 5

90kg 5 x 2

Deadlift

Bar x 10
60kg x 8
100kg x 5

120kg 4 x 5, 1 x 8

Rack pull

90kg 4 x 8

Seated DB OH press

17.5kg 3 x 8, 1 x 5

VW 1 · 20-05-2017 7:37am

Week 4 Day 1

A - Squat 85%

Bar x 10
60kg x 8
80kg x 5
100kg x 3

115kg 4 x 4, 1 x 6

B - split squat

22.5kg DBs 4 x 8

C - DB bench

25kg 4 x 8

D - hamstring curls

30kg 4 x 12

VW 1 · 21-05-2017 4:32pm

Week 4 Day 2

A - Front Squat

Bar x 10
60kg x 8
80kg x 5
95kg 5 x 2

B - Deadlift

Bar x 10
60kg x 10
100kg x 5
120kg x 3

130kg 5 x 4

Didn't go for max reps on the last, probably had a couple more in me but want to make sure of form.

C - Rack pull

95kg 4 x 8

D - seated DB press

17.5kg 4 x 8

E - bent over row

27.5kg DB 4 x 12 per arm

VW 1 · 23-05-2017 10:38pm

Week 5 Day 1

A - Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

122.5kg 4 x 3, 1 x 5

Felt ****e warming up and then very strong during the working sets

B - Split squat

25kg DB 4 x 8

Killed me

C - DB Bench Press

27.5kg 3 x 8, 1 x 6

D - Hamstring curl

36kg 3 x 12

Stopped at three rounds as my right leg completely cramped up. Gave it a minute and went to start 4th set and it cramped again so left it

E - cable fly's

18kg 2 x 12, 1 x 10

VW 1 · 27-05-2017 3:38pm

Week 5 Day 2

A - Front Squat

Bar 2 x 10
50kg x 8
70kg x 5
90kg x 2

100kg 5 x 2

Serious grind, over the moon to get 100kg though, new PB, never even attempted 100kg previously for front squats

B - Deadlift

Bar x 10
60kg x 10
100kg x 5
120kg x 3

135kg 4 x 2, 1 x 5

The 5 went up easy enough, felt pretty strong.

C - Rack pull

100kg 4 x 8

D - seated DB OH press

20kg 3 x 8, 1 x 6

E - DB row

32.5kg 4 x 8 per arm

VW 1 · 31-05-2017 9:50pm

Week 6 Day 1

A - Squat

Bar 2 x 10
60kg x 8
80kg x 5

Belt

100kg x 3
120kg x 2

130kg 4 x 1, 1 x 5

B - split squat

27.5kg 4 x 8

C - db bench

27.5kg 4 x 8

D - db flys

10kg 3 x 12

Got a belt today, squats felt amazing

Split squats were hell, glad this is the last week of them

Major struggle on the db bench too

Good session overall, feeling incomparably stronger than when I started this 6 weeks ago, very excited to see how the remainder goes

Alf Veedersane · 01-06-2017 7:48am

There's a regional series of meets in the IPF in September/October/November. You should think about aiming for one considering you had an aim to go for a meet!

VW 1 · 01-06-2017 11:21am

Alf Veedersane wrote:

There's a regional series of meets in the IPF in September/October/November. You should think about aiming for one considering you had an aim to go for a meet!

I did Alf. I'll check out their Facebook page.

I've read all the great threads about guys and girls here having nothing but great experiences on the platform but the thought still kinda scares me!

Alf Veedersane · 01-06-2017 12:16pm

VW 1 wrote: »

I've read all the great threads about guys and girls here having nothing but great experiences on the platform but the thought still kinda scares me!

Been there! It was so far outside my comfort zone, it was in a different time zone.

But there are 2 key things: Your lifting number is just the decider as to where in the flight you lift and everyone wills you to make the lift. No one feels out of place.

Mr. CooL ICE · 01-06-2017 1:05pm

What thought? Being in front of a room full of people?

Alf Veedersane · 01-06-2017 1:16pm

Nicolas Cage wrote: »

What thought? Being in front of a room full of people?

Wearing spandex in front of a room full of people.

VW 1 · 01-06-2017 1:36pm

Nicolas Cage wrote:

What thought? Being in front of a room full of people?

Not so much, more the unknowns of how to act and being confident in what I am doing. The fear of messing up basically and looking like I'm a newbie!

It also is possibly a mindset thing, of entering a competition where im not going to be competitive or aiming to win, when coming from an extremely competitive background in another sport where competing at the top level is the aim of entering in the first place.

Alf Veedersane · 01-06-2017 1:42pm

VW 1 wrote: »

Not so much, more the unknowns of how to act and being confident in what I am doing. The fear of messing up basically and looking like I'm a newbie!

It also is possibly a mindset thing, of entering a competition where im not going to be competitive or aiming to win, when coming from an extremely competitive background in another sport where competing at the top level is the aim of entering in the first place.

They give a briefing at the start more often than not and you'll get some words to the wise if you look like you know what you're doing. Like when I walked on to the platform in my first comp to take my squat opener before the bar was loaded... There will always be someone to say something to make you that bit more comfortable and it's only really until you've taken your first squat so it's not a bother after that.

You are competing with yourself. You're pushing to hit PRs on a competition platform so it is competitive in that you're looking to do numbers you haven't done before.

VW 1 · 01-06-2017 1:47pm

Alf Veedersane wrote:

You are competing with yourself. You're pushing to hit PRs on a competition platform so it is competitive in that you're looking to do numbers you haven't done before.

Yeah that's exactly the way it needs to be looked at, I'd just need to adjust my own expectations and not try superhero stuff when getting caught up in the moment.

VW 1 · 03-06-2017 8:07pm

Another good session today.

A - front squat

Bar x 10
50kg x 8
70kg x 5
90kg x 3

100kg 5 x 2

B - Deadlift

Bar x 10
60kg x 10
100kg x 5
120kg x 3

145kg 4 x 1, 1 x 5

Felt very strong on the max reps

C - Rack Pull

60kg x 8

105kg 4 x 8

D - Seated DB press

20kg 4 x 8

E - db rows

30kg 3 x 12 per arm

VW 1 · 24-07-2017 11:18pm

Havent lifted in I think around 6-7 weeks. I injured myself with a relatively straightforward squat, 100kg on my second set of 8 as part of the next phase of my progressiom through the programme. Not sure if it was a muscle injury, or a cracked rib, but sure this fixed now.

Eased myself back in this evening with some squatting, but have been running and cycling as much as possible to keep leg strength up while not able to train.

Squat

Bar 2 x 10
60kg x 8
80kg x 6

100kg 4 x 5

80kg 2 x 8

60kg 3 x 8

15 min cycle on a stationary bike, just over 8km.

Nice to be back lifting again after an enforced layoff while I was so motivated!

VW 1 · 08-08-2017 10:24pm

Squat

Bar 2 x 10
60kg x 8
80kg x 5

100kg 5 x 5

Standing OH DB Press

15kg per hand 5 x 8

15min cycle, 8.1km

Leaving the nest

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