Leaving the nest

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

VW 1 · 11-10-2017 1:34pm

Have had a few sporadic workouts since the last logged one. Between work and back to football training haven't been doing anything regular.

Got a spare hour last evening and got a few bits in.

Squat

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

Bench

Bar x 10
40kg x 8
50kg x 5
60kg 4 x 5, 4

Seated DB Incline Press

15kg 2 x 8, 1 x 6, 1 x 5

Hammer curls

15kg 4 x 8 per arm

VW 1 · 19-10-2017 7:05am

Done last week.

Front squat

bar x 10
50 x 5
60 x 3
70 x 2
80 4 x 2, 1 x 5

Deadlift

Warm ups to 110kg 5 x 5

DB Bench

20kg 4 x 8

DB front raise to shoulder

7.5kg 4 x 8

VW 1 · 12-11-2017 6:14pm

Got a squat workout in but not logged a couple of weeks ago.

110kg 5 x 5

Incline Bench DB press

20kg I think, 4 x 8

Other accessory work..

VW 1 · 12-11-2017 6:15pm

Squat this evening

120kg 4 x 5, 2

Lost the fight in the last set and gave up. Played a football match yesterday so we put that down to fatigue.

DB Bench press

22.5kg 4 x 8

DB front raise to shoulder

10kg 4 x 8

DB row 30kg 3 x 8

Hammer curls 20kg 3 x 8

VW 1 · 28-11-2017 5:37pm

Squat

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

130kg x 3
125kg 4 x 3

100kg 2 x 5

Db bench

22.5kg 4 x 8

Db front raise to shoulder

10kg 4 x 8

Db row

32.5kg 3 x 8

Hammer curls

20kg 3 x 8

VW 1 · 05-12-2017 12:06am

Consistent squat training yielding results, who'd have thunk it.

Very happy with how I've progressed over the past while due to actually showing up in the gym once a week.

Squat

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

135kg 3 x 2
130kg 2 x 2

Db bench

25kg 4 x 8

Db front raise,doing these along with hanging for 30-45s in between squat sets to help a niggly shoulder. Instead of increasing weight I'm slowing the movement as much as I can bear and controlling it completely.

10kg 4 x 8

Db row

35kg 3 x 8 per arm

Hammer curls

22.5kg 3 x 8

VW 1 · 17-12-2017 4:11pm

Very limited time today, only 30 mins.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1

140kg 5 x 1

VW 1 · 07-01-2018 3:17pm

Took Xmas off as I was lazy plus miserably sick.

Squat

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

100kg 4 x 8

VW 1 · 23-01-2018 8:09am

Squat

Bar x 10
60kg x 8
80kg x 6

70% 1rm
105kg 4 x 6

Lunge

15kg per hand 3 x 8

Standing DB press

10kg 3 x 8

Incline bench db

12.5kg 3 x 12

Will add another leg exercise for 12 reps next week, was feeling pretty tired after the first two lots and short on time too.

VW 1 · 26-01-2018 1:33am

Did a quick work up to a single that took a good effort to get back up as a gauge of where to start with bench as I haven't done it in many months.

Bar x 10
40kg x 6
50kg x 4
60kg x 3
70kg x 1

Felt like a lot of effort!

Back to 70%

50kg 4 x 6

DB bench

20kg 4 x 8

Hammer curl

15 kg 4 x 8

Skull crusher

10kg bar 4 x 12

Front shoulder raise

7.5kg DB 4 x 12

VW 1 · 31-01-2018 5:32pm

Front squat

Bar x 10
60kg x 5
70kg x 3

80kg 5 x 2

Deadlift

Bar x 10
60kg x 8
80kg x 5

110kg 4 x 6

Bent over bb row

30kg x 8
50kg 4 x 8

Upright bb row

30kg 4 x 8

VW 1 · 06-02-2018 10:39pm

Squat

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

112.5kg 4 x 5

Lunges

17.5kg 4 x 8

OH DB press

12.5kg 4 x 8

Incline barbell press

35kg 12, 9, 8, 8

VW 1 · 12-02-2018 9:59pm

Bench

55kg 4 x 5

DB bench

22.5kg 4 x 8

Hammer xurl

17.5kg 4 x 8

Skull crusher

12.5kg 4 x 12

Db front raise

10kg 4 x 12

Deadlift

Bar x 20

60kg x 8

80kg x 5

100kg x 3

115kg 4 x 5

VW 1 · 18-02-2018 1:55pm

Squat

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

120kg 4 x 4

Lunges

20kg 4 x 8

OH DB press

15kg 4 x 8

Incline DB press

17.5kg 12,9,8,8

VW 1 · 18-02-2018 5:54pm

Bench

Bar x 10
40kg x 8
50 x 5

60kg 4 x 4

DB Bench

25kg 4 x 8

Hammer Curl

20kg 4 x 8

Skull crusher

15kg 4 x 12

DB front raise

10kg 4 x 12

VW 1 · 20-02-2018 11:51pm

Front squat

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

85kg 5 x 2

Deadlift

Bar x 10
60kg x 8
90kg x 5

120kg 4 x 4

Bent over row

55kg 4 x 8

Standing barbell row to chin

35kg 4 x 8

Cleans

35kg 4 x 12

VW 1 · 24-02-2018 3:52pm

Squat

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

127.5kg 4 x 3

Barbell Lunges

45kg 4 x 8 per leg

Standing OH DB press

17.5kg 4 x 8 per arm

DB Incline press

17.5kg 12, 8, 8, 7

VW 1 · 25-02-2018 4:02pm

DB bench

27.5kg 2 x 8, 7, 6

Hammer curls

22.5kg 3 x 8, 7

Bench

Bar x 10
40kg x 6
50kg x 4
62.5kg 4 x 3

Skull crushers

20kg BB 4 x 12

DB front raise to shoulder

10kg 4 x 8

VW 1 · 13-03-2018 1:03pm

After a two week break due to snow and then laziness for a week, back at it last night.

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 4
80kg x 2

90kg 5 x 2

85% Deadlift

Bar x 10
60kg x 8
90kg x 5
110kg x 3

130kg 4 x 3

Bent over row.

60kg 4 x 8

Couldnt manage with the standing rows or cleans, my wrist has been bothering me. Fine when I'm keeping it straight, but when trying to do any activity where it needs to bend I'm struggling.
Did a couple of reps of the standing rows and it was really uncomfortable so left it off.

VW 1 · 19-03-2018 10:29pm

Squat

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

135kg 4 x 2

DB Lunges

22.5kg 4 x 8

Standing DB press

17.5kg 4 x 8

VW 1 · 14-04-2018 12:35pm

Bench

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

65kg 4 x 2

DB bench

25kg 8,8,7,5

Hammer curls

20kg 4 x 8

Skull crushers

20kg 3 x 12

DB front shoulder raise

10kg 3 x 8 per arm

VW 1 · 17-04-2018 10:25pm

Front squat

Bar x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 2

90kg 5 x 2

Deadlift

Bar x 10
60kg x 8
90kg x 5
120kg x 3

140kg 4 x 2

Bent over row

60kg 3 x 8

BB row to chin

35kg 3 x 8

VW 1 · 23-04-2018 11:07pm

Had difficulty getting a free squat rack so the session went in reverse

Standing DB press

15kg 4 x 8

Incline DB bench press

15kg 12,10,10,9

Leg press

80kg 4 x 10

Lunges

20kg per hand, 4 x 8

Squat

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

142.5kg 4 x 1

VW 1 · 29-04-2018 11:13am

Bench

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

70kg 3 x 1, 4

Was feeling strong so went for max reps on the last set.

Probably somewhat newbie gains as i havent trained chest/bench in a structured manner in a while.

DB Bench

25kg 4 x 8

DB front raise

10kg 4 x 8

Weight remaining constant on these and becoming more and more controlled

Hammer curls

22.5kg 4 x 8

Skull crushers

22.5kg 4 x 12

VW 1 · 30-04-2018 3:26pm

Front squat

Bar x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 2
90kg x 1

100kg 5 x 2

Deadlift

60kg x 8
90kg x 5
120kg x 3
140kg x 1

150kg 4 x 1

Bent over row

62.5kg 2 x 8

Ran outta time and had to leave the remaining accessory work. Good session tho, will try to get a video of my DL form next week to make sure it's decent.

VW 1 · 13-05-2018 1:21pm

Squat

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

112.5kg 4 x 6

Lunge

22.5kg DB 4 x 8

OH DB Press

17.5kg 4 x 8

Incline DB Press

17.5kg 4 x 12

VW 1 · 13-05-2018 2:09pm

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 6

DB Bench

27.5kg 3 x 8, 6

Hammer curl

25kg 8,8,8,7

Skull crusher

22.5kg 3 x 12

DB front raise

10kg per hand 4 x 8

Decline bench

40kg 4 x 8

VW 1 · 16-05-2018 6:56am

Front squat

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

105kg 5 x 2

Deadlift

Bar x 10
60kg x 8
90kg x 5

117.5kg 4 x 6

Bent over BB row
65kg 4 x 8

VW 1 · 19-05-2018 4:46pm

Squat

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

120kg 4 x 5

OH DB Press

20kg x 8,6,4,4

Lunges

25kg dbs 4 x 8

VW 1 · 20-05-2018 12:17pm

Bench

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

65kg 4 x 5

DB Bench

27.5kg 8,6,6,6

Decline bench

45kg 4 x 8

Skull cusher

22.5kg 12,9,9

Hammer curl

22.5kg dbs 4 x 8

VW 1 · 28-05-2018 12:20pm

Front squat

Bar x 10
50kg x 6
70kg x 3
90kg x 2

110kg x 1

Definitely wasnt getting a double, and certainly not five of them!

90kg 4 x 3

Deadlift

60kg x 8
90kg x 5

125kg 4 x 5

DB rows

27.5kg 4 x 8

Standing row to chin

30kg 4 x 8

VW 1 · 28-05-2018 9:47pm

Squat

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

127.5kg 4 x 4

Lunge

25kg db 2 x 8

DB thrusters

10kg 4 x 8

Incline db bench

20kg 12,12,6,6

VW 1 · 11-06-2018 5:23pm

Bench

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

70kg 4 x 4

Considering when I tested last this was my max, was pretty happy to be banging this out for four reps.

DB Bench

27.5kg 8,6,5,4

Decline bench

50kg 4 x 8

VW 1 · 22-06-2018 12:16am

Front squat

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

95kg 5 x 3

Deadlift

Bar x 10
60kg x 8
90kg x 5
120kg x 3

135kg 4 x 4

Hadnt trained in near two weeks due to a persistent pulled muscle in my upper back and neck. It was healing up grand a few days in when i pulled it worse than originally looking backwards on thebike to check for traffic.

Nice to get back to getting something done.

Mr. CooL ICE · 22-06-2018 11:47am

VW 1 wrote: »

i pulled it worse than originally looking backwards on thebike to check for traffic.

I made a knee injury worse twice; first was mopping the floor and the other was pushing a shopping trolley around a corner.

Life is dangerous.

Alf Veedersane · 22-06-2018 4:37pm

Dole Scrounging Vegan Crossfitter wrote: »

I made a knee injury worse twice; first was mopping the floor and the other was pushing a shopping trolley around a corner.

In America, they did a study on how shopping trolleys are a menace to society, and 66 children a day, between 1990 and 2011, were treated in A&E after shopping trolley accidents.

#yourenotalone #yourelikeanamericanchild

VW 1 · 23-06-2018 5:49pm

Squat

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

125kg 3 x 3, 5

Box Squat

60kg x 8
80kg 4 x 8

DB thrusters

15kg 4 x 8

Superset with Incline DB press

15kg 4 x 8

VW 1 · 25-06-2018 9:38pm

Bench

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

75kg 4 x 3

Incline db press

20kg 4 x 8

Pull up

3,2,2,2

Decline bench

55kg 3 x 8

DB row

30kg 3 x 8

Hammer curl

20kg dbs 4 x 8

VW 1 · 14-07-2018 4:51pm

Front squat

Bar x 10
50kg x 8
70kg x 5
80kg x 3

90kg 5 x 3

Deadlift

Bar x 10
60kg x 8
90kg x 5
120kg x 3

140kg 3 x 3

110kg x 6
90kg x 8

VW 1 · 29-07-2018 8:02am

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 2

140kg 4 x 2

Box squat

60kg x 8
80kg x 8

90kg 4 x 8

DB thrusters

17.5kg 4 x 8

DB incline press

8,7,5,x

Monster session in terms of squat. Have had a lot of stuff going on and as a result this is my first squat session in over four weeks and was expecting very little, certainly not being that strong. Have still been running annd cycling, but no explanation for maintaining strength when not training.

Leaving the nest

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