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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

Dtp1979 wrote: »

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

Yeah new ones from MyProtein.

Anyway, experiment over.

Alf Veedersane

Monday 6/8/2018

A) Bench
80kg x 8 x 5

Lunch Box Press
85kg x 4 @7
92.5kg x 4 @8
97.5kg x 4 @9
80kg x 8, 8, 10

C) Paused Barbell Row
70kg x 5 x 10

D) Low Pulley Row w/ rope
4 x 10

E) Skullcrushers
35kg x 3 x 12

Lunch box press was feeling good but arms ran out of gas towards the end. Got some good technical work done across all of the sets.

Everything else was pumptastic.

Came home to some homemade anabolic brownies. Huzzah.

SSr0

Some impressive lifts man. Can I ask though, are you soley focused on strength gain? Or is a bit of muscle gain always an aim as well?

Alf Veedersane

SSr0 wrote: »

Some impressive lifts man. Can I ask though, are you soley focused on strength gain? Or is a bit of muscle gain always an aim as well?

Focussed on lifting weights on the platform. So strength, I guess. But a good training cycle will have a block of hypertrophy training at the start to build some muscle that you then train to make stronger as the training cycle goes on

SSr0

Alf Veedersane wrote: »

Focussed on lifting weights on the platform. So strength, I guess. But a good training cycle will have a block of hypertrophy training at the start to build some muscle that you then train to make stronger as the training cycle goes on

So when are you going to start your block of hypertrophy training?

Alf Veedersane

SSr0 wrote: »

So when are you going to start your block of hypertrophy training?

I have a chunk of it behind me but still getting in a decent chunk of volume after the heavy sets in training. As the training goes on, the volume will drop back and everything will be more specific to competition movements

SSr0

Alf Veedersane wrote: »

I have a chunk of it behind me but still getting in a decent chunk of volume after the heavy sets in training. As the training goes on, the volume will drop back and everything will be more specific to competition movements

Class.

How strict are your rows? Pretty impressive lift
for your body weight.

Alf Veedersane

SSr0 wrote: »

Class.

How strict are your rows? Pretty impressive lift
for your body weight.

They're not impressive in the slightest, to be honest. Not when you see some properly strong people doing them:) I try to keep them strict as possible but without recording them, it's hard to know.

Alf Veedersane

Wednesday 8/8/2018

A) Deficit Deadlift (~1.5")
170kg x 3
180kg x 3
187.5kg x 3
150kg x 8, 8, 10

SSB Squat
125kg x 4 @8

C) Weighted Back Extension
27.5kg x 4 x 8

D) DB Row
42.5kg x 4 x 8 e/s

E) Ab Rollouts
4 x 60s

Deadlifts were feeling great. Naturally, I rushed the last rep and made a hames of it, which annoyed me.

Happy enough with the SSB squats. Best before was 122.5 x 3 and 112.5 as last warm up felt so good, I went a bit higher for last set than I'd anticipated.

My abs will hurt after those roll outs. Wasn't so bad the last time out but Jesus I was feeling it after 2 sets.

Alf Veedersane

Friday 10/8/2018

A) Beltless High Bar Squat
122.5kg x 6 x 5

45-deg Incline Bench
75kg x 3 (@8)
60kg x 3 x 8
60kg x 11

C) Neutral-Grip DB Bench
27.5kgs x 4 x 8

D) Lat Pulldowns
127.5kg x 5 x 8

E) Reverse Flys
10kgs x 5 x 10

Think I overestimated last week's efforts. Checked back last night and I've done beltless high bar with 122.5 and 60s rests for 8, 7, 6, 5, 4. 30 reps with 60s rests...so nothing to see here.

Happy with the 45-deg Incline benching...still higher than what I would have always inclined at and it was a solid top triple @8 and on a par with my heaviest triple at normal incline with longer pause. Cleaner. Technique gains.

NG DB pressing was very solid as well.

Alf Veedersane

Saturday 11/8/2018

A) Pause Squat (2 ct)
162.5kg x 3 @8.5
130kg x 8, 8, 10

Low-handle Deficit Trap Bar Deadlift
132kg x 8, 8, 11

C) Hamstring Curl
100kg x 3 x 8

D) Chest-Supported DB Row (inclined bench)
37.5kgs x 3 x 8

E) Russian Twists
10 rounds 35s on, 30s rest (~18 reps e/s per 35s)

Not ideal prep today with gallivanting around in a park and was a bit hurried getting going so warm up was a bit hurried. Felt fine but just let the last rep get away on me a bit. Bar path was messy.

Ended up doing the trap bar deficit deads, rows and ham curls as a tri-set because time hence only 3 sets of ham curls.

Not all that disappointed with today...bit tired coming in and the only things that went wrong that shouldn't have will be remedied next time.

Alf Veedersane

Monday 13/8/2018

A) Bench
82.5kg x 8 x 5

Lunch Box Press
87.5kg x 3 @7
97.5kg x 3 @8
102.5kg x 3 @9
82.5kg x 8, 8, 9

C) Paused Barbell Row
72.5kg x 5 x 9

D) Low Pulley Row w/ rope
4 x 8

E) Skullcrushers
40kg x 3 x 10

Making sure to keep my elbows kinda tucked on the eccentric is paying all kinds of technique dividends. Started working on it primarily on standing OHP but it's making bench more solid off the chest.

Had a run at 105 for top set on lunch box press. Kinda knew it would be @10 after first rep. Didn't get it back with enough force off the chest and lost it. Triple with 102.5 was @9 though.

Rows felt strong so got a good hold at the chest. Squee-az!!!

Heaviest I've ever done skullcrushers. But it's been a loooong time so you'd expect them to have improved. So threw in some slow eccentric curls at the end to properly swolify the arms

caviardreams

Ah here, 10 reps at 40kg for skullzs? They are practically my bench numbers!

Alf Veedersane

caviardreams wrote: »

Ah here, 10 reps at 40kg for skullzs? They are practically my bench numbers!

My bench is probably more tricep dominant so that would help.

Also, I'm a man who discovered the wheel and built the Eiffel Tower out of metal and brawn. That's what kind of man I am. You're just a woman with a small brain. With a brain a third the size of ours. It's science.

Dtp1979

Alf Veedersane wrote: »

My bench is probably more tricep dominant so that would help.

Also, I'm a man who discovered the wheel and built the Eiffel Tower out of metal and brawn. That's what kind of man I am. You're just a woman with a small brain. With a brain a third the size of ours. It's science.

I’m almost afraid to thank that. But I will. Funny. Can’t argue with science

Alf Veedersane

Dtp1979 wrote: »

I’m almost afraid to thank that. But I will. Funny. Can’t argue with science

Or with Ron Burgundy.

Blacktie.

caviardreams

Alf Veedersane wrote: »

My bench is probably more tricep dominant so that would help.

Also, I'm a man who discovered the wheel and built the Eiffel Tower out of metal and brawn. That's what kind of man I am. You're just a woman with a small brain. With a brain a third the size of ours. It's science.

Hey, I may have small triceps, but I'll have you know I got a brain PR last week!

Alf Veedersane

Wednesday 15/8/2018

A) Deficit Deadlift (~1.5")
170kg x 2 @6
180kg x 2 @7
190kg x 2 @8
152.5kg x 8, 8, 9

SSB Squat
132.5kg x 3 @9

C) Weighted Back Extension
30kg x 4 x 6

D) DB Row
45kg x 4 x 6 e/s

Deadlifts were much better this week. Ideally, I'd have had a couple more kilos on the bar for the top set but rather get it right than pull heavier closer to @10 for the sake of it. Back off sets felt really good. Technically better than usual.

SSB squats supposed to be a top triple @8. I always find myself pushing a bit higher than that on supplementary stuff on last week of a block. 132.5 was @9 and was better than I expected. And kind of a default PR.

Forgot my ab wheel and some goon had gone off with the gym one so no rollouts.

Alf Veedersane

Saturday 18/8/2018

New block next week so just freestyled today...well, ended up doing S/B/D but it was good craic.

Pulled sumo for the craic. Never tried more than 150kg before but had a go at 180kg. Actually looked alright but you can't see my shoulders and I would have to work put how to physically get them back cos that would have been red-lighted. Maybe it's just a practice thing.

Some bench then. Hit a PR of 110kg. It doesn't count, as such. I'd never have been given the 'press' command when I pressed it. It was slow but I locked it out and, mentally, it's not a weight I haven't had in my hands and locked out.

Enjoyed just playing around a bit!

COH

You were supposed to stretch out and wait for the next block of programming - not test.

FFS.

Alf Veedersane

COH wrote: »

You were supposed to stretch out and wait for the next block of programming - not test.

FFS.

It was just bench. I won't be destroyed for days.

JJayoo

He must be punished..... join him to the human centipede.

COH

Alf Veedersane wrote: »

It was just bench. I won't be destroyed for days.

Just bench? You're a powerlifter mid-cycle training for a powerlifting comp... its a third of your chosen sport

What does being destroyed for days have to do with anything? You commit to building towards testing when it matters under a certain set of parameters > you build towards that point by creating a concurrent training process > that process builds technical ability, confidence and the physical attributes to complete the task.

A borderline touch and go grinder only serves to hinder the momentum you've built on the three fronts above.

You can prove me wrong by going 110+ on the bench in Oct I'll be fine with that btw.

JJayoo wrote: »

He must be punished..... join him to the human centipede.

Right in the middle. No easy rides at the front for the yolo testers.

Alf Veedersane

COH wrote: »

Just bench? You're a powerlifter mid-cycle training for a powerlifting comp... its a third of your chosen sport

What does being destroyed for days have to do with anything? You commit to building towards testing when it matters under a certain set of parameters > you build towards that point by creating a concurrent training process > that process builds technical ability, confidence and the physical attributes to complete the task.

A borderline touch and go grinder only serves to hinder the momentum you've built on the three fronts above.

You can prove me wrong by going 110+ on the bench in Oct I'll be fine with that btw.

I know and I get it. I know it wasn't the right thing to do....truth is I had a shíte week and ended up blowing off steam without taking the bigger picture into account.

It just means its my responsibility to bench 110+ in 9 weeks' time.

Alf Veedersane

Monday 20/8/2018

A) High Bar Squat
125kg x 5 x 5

Bench Press
90kg x 6 @8
77.5kg x 5, 5, 5, 10

C) Flat DB Bench
25kg x 4 x 15

D) Seated Row
5 x 10

E) Seated Facepull
5 x 12

High bar felt really good. Fuelled by anger.

And lasagne.

Thought 87.5 would be at my limit on bench so was a touch surprised when it felt like it was @7 so on went 90. Happy with that.

Alf Veedersane

Wednesday 22/8/2018

A) Pause Squat (2-ct in the hole)
150kg x 5 @8
127.5kg x 5, 5, 10

Low-handle TBDL
177kg x 5 @8

C) GHR
5 sets @9 ; (17, 17, 16, 16, 15)

D) DB Single Arm Row
32.5kgs x 3 x 15 e/s

D) Planks
12 rounds: 40s on; 20s rest

Squats felt good. Solid. 4th rep on top set was a little loose and I didn't push back into it out if the hole. Had a mini rant at myself then got it right.

TBDLs felt solid. Nice and patient and kept lats locked in.

Read the GHR as going up to a set of 5 @9 until just before I did them...then realised it was 5 sets @9...

Alf Veedersane

Friday 24/8/2018

A) Bench Press
85kg x 8 x 5

Pin Press (chest level)
75kg x 6
80kg x 6
82.5kg x 6
70kg x 5, 5, 7

C) Lat Pulldowns
105kg x 5 x 15

D) Barbell Shrugs
110kg x 4 x 15

E) Rolling DB Tricep Extension
9kgs x 3 x 20

That's the most volume I've ever done with 85kg anyway. Most I'd done before was 6x4 followed by a set of 7.

Triceps were minced when I got into pin press. Didn't realise until I got onto latter reps.

All of the other things.

The end.

Alf Veedersane

Saturday 25/8/2018

A) 1" Block Pull
165kg x 5 @6
172.5kg x 5 @7
180kg x 5 @8
155kg x 5, 5, 10

SSB Good Morning
95kg x 6 @8
80kg x 5, 5, 11

C) High Box DB Step-Ups
12.5kg DBs each hand x 4 x 12

D) Ab Rollout
4 x 60s

Used mats from platform to make blocks. Probably more like 0.6-0.7" but enough to notice some difference in the ROM.

Really felt the GMs. Not sure if felt them more today cos they were after DLs but they were a bit jelly after top set.

Etc.

Alf Veedersane

Monday 27/8/2018

A) High Bar Squat
127.5kg x 5 x 5

Bench Press
92.5kg x 5 @8
78.5kg x 5, 5, 5, 10

C) Flat DB Bench
25kg x 4 x 12

D) Seated Row
5 x 8

E) Seated Facepull
5 x 10

High bar tasted delicious. Every single one.

Misgrooved last rep a little on top bench set so felt like an @8.5.

DB bench was solid as fook.

Still plenty of trap and core DOMS from rollouts and shrugs over the weekend.