Imma gonna be an Emo

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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