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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

Monday 23/7/2018

A) Bench
75kg x10 x 5

Lunch Box Press
80kg x 6 @7
85kg x 6 @8
92.5kg x 6 @10
75kg x 8, 8, 11

C) Paused Barbell Row
60kg x 5 x 15

D) Low Pulley Row w/ rope
4 x 15

E) Skullcrushers
20kg x 3 x 20

Yeah, so 16 sets of bench + variations. Lost the 4th rep on the top set of lunch box press (didn't get it back off the box) and made it @10. Still, reasonably happy with it after all the volume.

Dropped back the weight on rows and made sure I got a long pause in. The length of a pause in comp bench kinda pause...so was like an upside down bench.

Alf Veedersane

Wednesday 25/7/2018

A) Deficit Deadlift (~1.5")
160kgs x 5 @6
167.5kg x 5 @7
172.5kg x 5 @8
140kg x 8, 8, 10

SSB Squat
100kg x 6 @8

C) Weighted Back Extension
15kg x 4 x 12

D) DB Row
35kg x 4 x 12 e/s

E) Ab Rollouts
4 x 60s

Had been improving my form on deficits - keeping upper back tighter - but made a balls of last 2 reps on top set of deficit deadlift. Stopped to pull plates tighter after 3 reps and the 2 I finished off were sh*t. Had been keeping my back much tighter til then.

10kg or so off what I wanted on SSB squat. It was one of those off days so it is what it is so I'll just need to make up for that next week.

Found it really hard to get my head in the right place.

Ugh.

Dtp1979

What do you do the weighted back extensions with?

Alf Veedersane

Dtp1979 wrote: »

What do you do the weighted back extensions with?

A dumbell usually...and something that looks like this:

Alf Veedersane

Friday 27/7/2018

A) Beltless High Bar Squat
115kg x 6 x 5

45-deg Incline Bench
67.5kg x 5 (@8)
55kg x 3 x 8
55kg x 12

C) Neutral-Grip DB Bench
27.5kgs x 4 x 12

D) Lat Pulldowns
130kg x 5 x 8

E) Reverse Flys
9kgs x 5 x 10

Knew I'd be short on time this evening so got high bar squats and lat pulldowns done at lunch. Could have been a flood risk warning on account of all the sweat.

Happy with how squats moved. It's only about 74% of my max but it didn't get loose.

Incline bench felt pretty decent. Moved smoothly.

Some tricep pump after the neutral grip bench. Was glad of having neutral grip pressing cos my shoulder was a bit gammy after lying on it all night.

Not too bad.

Dtp1979

Dot

Alf Veedersane

Dtp1979 wrote: »

Dot

Bit of a dot ball alright.

Dtp1979

Alf Veedersane wrote: »

A dumbell usually...and something that looks like this:

No fancy Machine like that at my place

Alf Veedersane

Dtp1979 wrote: »

No fancy Machine like that at my place

That's a fancy version of what I use.

Dtp1979

Alf Veedersane wrote: »

That's a fancy version of what I use.

Think I’ll have to improvise with some machine

Alf Veedersane

Saturday 28/7/2018

A) Pause Squat (2 ct in the hole
147.5kg x 5 @8
120kg x 8, 8, 10

Low-handle Deficit Trap Bar Deadlift
117kg x 8, 8, 14

C) Hamstring Curl
95kg x 5 x 12

D) Chest-Supported DB Row (inclined bench)
32.5kgs x 3 x 12

E) Russian Twists
10 rounds: 30s on, 30s rest w/ 15kg

Couple of loose reps on the last warm up with 140kg that made them feel harder than they should so dropped what I would have done back to 147.5kg top set.

But the top set was decent. COH-approved 2-ct pauses. Happy with that, especially considering how shítty my sleep was last night.

Quad burnout with trap bar after that. Yummy. Form was better this week...just more attention to lowering the bar cos trying to work on getting that through to comp DLs.

Enjoyed that.

j@utis

Dtp1979 wrote: »

No fancy Machine like that at my place

We don't have this one neither, only horizontal one. 45 degree is the best, afaik.

[Deleted User]

We have one... Or we did. I don't know if there is a new version now

Dtp1979

bluewolf wrote: »

We have one... Or we did. I don't know if there is a new version now

We have a seated handle pull thing for back extensions. Hate it

Alf Veedersane

Use the GHR, plebs

Dtp1979

Alf Veedersane wrote: »

Use the GHR, plebs

If there was one I would

Alf Veedersane

Dtp1979 wrote: »

If there was one I would

That was the joke, mon ami

[Deleted User]

Alf Veedersane wrote: »

That was the joke, mon ami

you're a joke :mad:

Alf Veedersane

bluewolf wrote: »

you're a joke :mad:

Don't hate the player; hate the game.

j@utis

Alf Veedersane wrote: »

Use the GHR, plebs

GHR isn't 45degrees, I tried to set feet support low as possible but it didn't work out as I imagined.

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Alf Veedersane

j@utis wrote: »

GHR isn't 45degrees, I tried to set feet support low as possible but it didn't work out as I imagined.

It's not but it's a decent alternative when there's nothing for back extensions at 45 degrees.

Blacktie.

Alf Veedersane wrote: »

It's not but it's a decent alternative when there's nothing for back extensions at 45 degrees.

For something that looks like anyone could do it the GHR is some humbler.

Face meet ground. Now kiss.

Alf Veedersane

Blacktie. wrote: »

For something that looks like anyone could do it the GHR is some humbler.

Face meet ground. Now kiss.

Yup. Sure is.

Alf Veedersane

Monday 30/7/2018

A) Bench
77.5kg x 10 x 5

Lunch Box Press
82.5kg x 5
90kg x 5
95kg x 5
77.5kg x 8, 8, 9

C) Paused Barbell Row
65kg x 5 x 12

D) Low Pulley Row w/ rope
4 x 12

E) Skullcrushers
30kg x 3 x 15

I'm almost surprised I didn't have a go at a top set of 97.5 cos I have done 95x5 before. But not after 12/13 sets so common sense prevailed.

Getting a good pause at the top of the rows (SQUEEEAZ!). Burn, baby burn.

I haven't crunched the numbers but that must have been at least one million reps.

Alf Veedersane

Wednesday 1/8/2018

A) Deficit Deadlift (~1.5")
162.5kgs x 4 @6
172.5kg x 4 @7
177.5kg x 4 @8
142.5kg x 8, 8, 10

SSB Squat
117.5kg x 5 @8

C) Weighted Back Extension
25kg x 4 x 10

D) DB Row
37.5kg x 4 x 10 e/s

E) Ab Rollouts
4 x 60s

Deads were better this week. Last 2 reps on top set were slow and less good (but way better than I had thought) - slight knee twinge and I had to fight against the inclination to take my knee out of the equation and lower back it. But salvaged it.

SSB squats felt much better this week. Got as far as 2 reps with 110kg last week and it was 'nope'. Blasted out 105 handy tonight so went to 117.5kg. Spot on. Kept shape nicely. Really notice how hard you have to brace to not get folded over.

Deadlifts felt better for the most part and SSB squats went well so reasonably happy with that.

Alf Veedersane

Friday 3/8/2018

A) Beltless High Bar Squat
120kg x 6 x 5

45-deg Incline Bench
70kg x 4 (@8)
57.5kg x 3 x 8
57.5kg x 12

C) Neutral-Grip DB Bench
27.5kgs x 4 x 10

D) Lat Pulldowns
135kg x 5 x 6

E) Reverse Flys
10kgs x 5 x 8

Was supposed to be 117.5 for high bar but lived on the edge...and had 10s closer than small plates. Definitely the most volume I've done, by a good bit, without a belt and at that weight.

Concentrated on tucking in my elbows on the eccentric and it made the movement so much stronger off the chest/collarbone.

Graaaaand.

Alf Veedersane

Saturday 4/8/2018

A) Pause Squat (2 ct)
147.5kg x 4 @8
125kg x 8, 8, 13

Low-handle Deficit Trap Bar Deadlift
124.5kg x 9, 8, 13

C) Hamstring Curl
97.5kg x 5 x 10

D) Chest-Supported DB Row (inclined bench)
35kgs x 3 x 10

Session was preceded by a day at the zoo. Ideally, I'd have pushed the session to tomorrow but can't tomorrow so I just had to suck it up and get it done. I was feeling a bit leggy walking in but felt ok on the warm ups. Last warm up set at 142.5 felt good but while I think depth was white light-able, I don't like leaving anything for debate there so made sure to go a bit deeper. Really happy to get a top set of 155 with the day that was in it.

Quads took another burning on the TBDLs.

As an aside, I was chatting with a lad in the gym and caffeine tablets came up. I mentioned I don't get the same kind of effect as I would off a decent coffee even with two 200mg tablets. He said he didn't either but reckoned it manifested itself slightly differently. So I had 600mg today. Still not sure but maybe it's cos I was training and not as conscious of it as I might be if I was just knocking about.

Also, lions are awesome beasts.

caviardreams

Alf Veedersane wrote: »

Also, lions are awesome beasts.

Zlatan says hi.

Alf Veedersane

caviardreams wrote: »

Zlatan says hi.

They had even better manes than Zlatan!

Dtp1979

Did you ever try new caffeine tablets? You were using ones from an old bag last time I think??