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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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Dtp1979

Was the distraction at the start of the deadlifts the reason you didn’t end up going heavier? I’d imagine 230 is doable for yourself.

Alf Veedersane

Dtp1979 wrote: »

Was the distraction at the start of the deadlifts the reason you didn’t end up going heavier? I’d imagine 230 is doable for yourself.

It will be when i sort my sh*t out on deadlifts.

But not today. The distraction made the first a bit slower but it only made me drop the 2nd by 2.5. Something is not quite right - something isnt translating from gym to platform.

But i will fix it.

[Deleted User]

at least now you have platform vids you can compare to gym vids, see if anything obvious is going on
Is it also maybe that your gym deadlifts aren't at the end of a hyped up day with heavy heavy lifts in the squat and bench beforehand??

I duno i never test my deadlift in the gym at all sorry if i'm off the mark

Alf Veedersane

bluewolf wrote: »

at least now you have platform vids you can compare to gym vids, see if anything obvious is going on
Is it also maybe that your gym deadlifts aren't at the end of a hyped up day with heavy heavy lifts in the squat and bench beforehand??

I dont think the vids tell me anything about this. I know what's going wrong when the lift happens but the problem is where I'm starting and why.

I don't test it either but I pulled 207.5 like it was nothing about 8/9 days ago so 212.5 shouldn't have been as bad as it was.

I have my suspicions on what is going on but time will tell.

Dtp1979

Are comp lifts early in the day?

Alf Veedersane

Dtp1979 wrote: »

Are comp lifts early in the day?

Yep. Our flight was at 9. Not really an issue when you have a lot of time to warm up, which isnt the case when i train early.

Actually, ive never not been in a competition where I haven't been on the early slot on the Saturday. And to be fair, its the best time to be at it.

BossArky

Good job on the Squat, Bench & Total PRs!

Perhaps - don't go so heavy on Deadlift in training. Maybe you're leaving kgs on the gym floor that could be saved for the platform.

Alf Veedersane

BossArky wrote: »

Good job on the Squat, Bench & Total PRs!

Perhaps - don't go so heavy on Deadlift in training. Maybe you're leaving kgs on the gym floor that could be saved for the platform.

That's pretty much what i do across all lifts. PR from May comp is 222.5 so a max in training of 207.5 isnt heavy enough to cause that kind of effect on the day

Alf Veedersane

Monday 6/11/2017

A) Run
4.5km in 20.12

B1) Preacher Curls
27.5kg x 4 x 12

B2) Lateral Raises
8kg x 4 x 15

C1) Cable Tricep Extensions
4 x 12

C2) Face Pulls
4 x 15

A muhfuggin run! I'd say it's at least a year since I did any running. Cardio blocks have been done on the C2. So decided to go for a run - actually wanted to, which is something I haven't felt about running in a long, long time. Plan was 5km at a handy pace but kept getting a twinge in knee so stopped rather than fall face first on treadmill.

Then some arms because summer.

whippet

Fair play on the PRs ... it’s a marathon not a sprint !!

Just on what you were saying about getting too hyped up before a lift ... I am in the same boat ... I actually actively calm myself down before going out to lift .. otherwise I make stupid mistakes on the set up etc.

Alf Veedersane

whippet wrote: »

Fair play on the PRs ... it’s a marathon not a sprint !!

Just on what you were saying about getting too hyped up before a lift ... I am in the same boat ... I actually actively calm myself down before going out to lift .. otherwise I make stupid mistakes on the set up etc.

Thanks! Ed Coan used to talk about making small but continuous improvements over repeated cycles so I decided better to listen to Ed rather than fo for big PRs

But on a more serious note, bit disappointed but I need to remember that 2/3 lifts went well enough and while not what I wanted, they were still PRs.

Bit of time for building now after two comps on relatively quick succession.

Alf Veedersane

Wednesday 8/11/2017

A) C2
5 rounds: 250m row / 60s rest
(@ 50s per row or 1:40/500m)

Chin Ups
4 x 8

C1) DB Chest Supported Rows
22.5kg x 4 x 15

C2) Hammer Curls
10kg x 4 x 12

D1) DB Flys
10kg x 4 x 15

D2) Reverse DB Flys
5kgs x 4 x 15

E) Walk
1.5km in 12:35 at 6.5%

Not sure my knees appreciated the run so much the other day so went at the C2 for a bit of distance. Then lat started to spasm. Wtf? So that was the end of that with only 5 done out of 8. Squeezed in a walk at the end to loosen out legs a bit.

[Deleted User]

Yeah well i'm doing post-comp resting. how'd you like them apples

Alf Veedersane

bluewolf wrote: »

Yeah well i'm doing post-comp resting. how'd you like them apples

It is just resting really. There's a novelty value to doing light versions of things I haven't done in ages.

And its good to go clear the head

[Deleted User]

Alf Veedersane wrote: »

It is just resting really. There's a novelty value to doing light versions of things I haven't done in ages.

And its good to go clear the head

Ah yeah I can see that, just having a laugh

definitely agree on gym being good mental space. i'm actually keen to get back

Alf Veedersane

Friday 10/11/2017

A1) Skullcrushers
25kg x 4 x 15

A2) Reverse Curls
20kg x 4 x 15

B1) Leg Press
200kg x 4 x 15

B2) DB Shrugs
40kg x 4 x 15

Had planned to kick off with a run but treadmills all occupied so Skullcrushers and reverse curls. Got bored waiting for treadmill so said I'd do a couple of lightish squats but single at 120 and 140 flew so I YOLO'd it and grabbed belt and single at 160 was handy so went for 170. Unfortunately it moved reasonably well so I squatted 175 and left it there.

Went to go for a run then but interest dissolved when I found my headphones had been broken in my bag.

There will be unprecedented levels of nothing done this weekend.

Edit: strangely, I never had the post-comp slump I usually have. Fell asleep in the cinema that evening but grand aside from that. Hashtag fresh.

Dtp1979

Is 175 an all time PB?

Alf Veedersane

Dtp1979 wrote: »

Is 175 an all time PB?

The 170 at the comp last week was an all time PR so yeah

Dtp1979

Alf Veedersane wrote: »

The 170 at the comp last week was an all time PR so yeah

Well done

Alf Veedersane

Dtp1979 wrote: »

Well done

It doesn't really mean anything other than the strength is there to do it on the platform. That would be three red plates...if I do it on the platform!

[Deleted User]

Are you saying you just got a squat pr a week after comp
But it looks so easy

Well done :eek:

Alf Veedersane

bluewolf wrote: »

Are you saying you just got a squat pr a week after comp
But it looks so easy

Im saying I entered the twilight zone and did that, yes.

And no, i have no idea why i tried nor do I know how it came to pass.

[Deleted User]

I get the why!
Well done

Alf Veedersane

bluewolf wrote: »

I get the why!

Mostly cos the treadmills were loaded.

The irony.

Edit: can confirm it was not 'so easy'.

Alf Veedersane

Monday 13/11/2017

A1) Sumo Deadlift
150kg x 5 x 5

A2) Lateral Raises
9kgs x 5 x 12

B1) High Bar Squat
110kg x 5 x 5

B2) Hammer Curls in the Squat Rack
10kg x 5 x 12

C1) Close Grip Bench
80kg x 5 x 5

C2) Pull Ups
5 x 8

Bit of moderate volume. Nothing overly taxing but no harm doing higher rep squats just to familiarise myself with it before getting back into higher volume block.

Sumos felt alright despite the shyte, bent bar I had to use. Felt lighter and was better than before, at least. Have got out of some good habits on my deadlift that I need to be more conscious of doing.

High bar squats felt alright. It's been a while since I've done them - 6 months or so. Did them in flats as well. Front of knee, on the bone, still doesn't feel magnificent. It's a bit of a strange one.

Glad I did that before heading back into high volume stuff after peaking.

Mr. CooL ICE

Alf Veedersane wrote: »

B2) Hammer Curls in the Squat Rack

Alf Veedersane

Wednesday 15/11/2017

A1) DB Incline Bench
27.5kgs x 4 x 8
27.5kgs x 13

A2) DB RDLs
45kgs x 5 x 12

B1) High Bar Squat (in flats)
110kg x 5 x 8

B2) Lateral Raises
10kg x 4 x 10
10kgs x 13

C1) Deadlift
165kg x 4 x 4

C2) Floor Press
30kgs x 5 x 8

Not back into training program just yet. Just trying to ease up into higher volume again.

Really felt the RDLs in my hamstrings. Pretty sure I'll be well aware of my hamstrings tomorrow.

Pretty happy with the incline and floor pressing as well. Felt really strong at weights not far from where I'd have topped out before but felt really comfortable.

Upped the volume of high bar squat. Heaviest I've ever gone is 130x4x4 but that was probably the only sustained block of training I did where it featured.

Was feeling the fatigue by the time I got to last warm up on deadlift. Pulled it back from 5x5 to 4x4. I'll put it down to reacclimatising to volume.

Happy to get back into it though.

Alf Veedersane

Friday 17/11/2017

A1) Deadlift
150kgs x 4 x 7

A2) Hammer Curls
12.5kgs x 5 x 12

B1) SSB Squats (flats)
85kg x 5 x 8

B2) NG Pull Ups
5 x 10

C1) Wide-Grip Bench (paused, obv)
65kg x 4 x 8
65kg x 12

C2) Reverse DB Flys
6kgs x 5 x 12

The hamstring DOMS were nasty after the DB RDLs the other night. Deadlifts felt really crisp and flew up. They should do: it's only about 70% but I really need to restore confidence in my deadlift by ingraining consistently good reps so I can approach a weight on the platform and pull it properly. They were ~ @8. Pretty happy that they felt as good. A good first step.

SSB squats were fine. Only did one 4-week block with them this time last year and wound up with sets of 6/7 with 95kg so decent start with a couple of reps in tank after sets. Buckle broke so had to do last set beltless. Really felt how hard I had to brace, which I was prepared for with SSB cos it just wants to fold you.

Pull ups were tough going at the start cos lats were tired after deadlifts. At least I know I was using my lats...

Wide grip bench - first finger on rings - felt alien to start but then it was fine and I pumped out the sets no hassle.

Alf Veedersane

Sunday 19/11/2017

A) High Bar Squat
97.5kg x 5 x 15

Snatch Grip RDL
100kgs x 4 x 12

C) DB Floor Press
22.5kg x 3 x 20

D) Seated Rows
80/85/90/95/100kg x 5 x 15
Dropsets x 2

E) Banded Ab Pulldowns
4 x AMRAP (~100 reps)

Start of new programme. Woop! Plan is to win the Hyper Trophy in a month or two.

There's a bit of figuring out of what's not too light/heavy with such high reps but wasn't too far off.

Glad I had a week or so to bring back in a bit of volume cos that would have been horrible* for a start after the post-comp rest.

High bar felt pretty strong. Weight wasn't far off given I was pretty much basing it off 5 sets of 8 with 110.

Definitely going to be feeling hamstring DOMS again after the RDLs.**

C, D and E overlapped with supersetting because time. Got a sick pump off the floor pressing.

* more horrible
** they won't be alone...

Dtp1979

Your last 2 entries won’t open for me for some reason

Edit. They’re up now