I don't know what I'm doing but I know what I've done

Alf Veedersane · 01-06-2021 10:25pm

Monday/Tuesday 31-1/5/2021

A1) Reverse Lunge
30kg x 5 x 4 e/s

A2) Walking Side Lunge (12kg)
5 x 8 e/s

A3) Single-Leg DL
4 x 6 e/s

Split Squat (goblet hold)
30kg x 3 x 8 e/s

C1) Paused Push Ups (4s pause at the bottom)
4 x 12
1 x 15

C2) OH Tricep Extension
(Green band) 5 x Max

Upped things a little with the important exercises (As).

Not much other stuff done because spare time is in short supply this week.

Alf Veedersane · 04-06-2021 7:30am

Wednesday/Thursday 19-20/5/2021

A1) Reverse Lunge
30kg x 5 x 5 e/s

A2) Walking Side Lunge (12kg)
5 x 8 e/s

A3) Single-Leg w/ Single-Arm Row
5 x 8 e/s

B1) Reverse Flys
5 x Max e/s

B2) Purple Band Pull Aparts
5 x Max

B3) Banded Shrugs
5 x Max

D1) Front Raises
5 x Max

D2) Banded Shoulder Extension
5 x Max

Alf Veedersane · 07-06-2021 6:39pm

Monday 7/6/2021

Gym.

A1) Reverse Lunge
32.5kg x 5 x 5 e/s

A2) Walking Side Lunge (2 x 8kg)
5 x 8 e/s

A3) Single-Leg w/ Single-Arm Row
4 x 8 e/s

A4) Single-Leg Deadlift
2 x 6 e/s

B1) Close-Grip Bench
72.5kg x 6 (@6)
75kg x 6 (@7)
77.5kg x 6 (@8)
62.5kg x 14, 12

B2) Pull Ups
5 x 8

C1) Seated Row
4 x 15

C2) Hammer Curls
4 x 12 e/s

D) Single-Leg Extension
4 x 15 e/s

Found the SL DLs hard on the hip so just really need to work on it better. Some of it down to the instability on the left leg.

Have found the As have had a positive impact on the day-to-day discomfort, which is nice.

Happy enough with pull ups given had no vertical pulls during lockdown.

Should be able to gauge what time I have after the important stuff (As)

Serious spaghetti legs after single leg extensions.

Dtp1979 · 07-06-2021 9:21pm

Good to be back? Did ya not chance squatting or is it off the menu for now?

new2tri19 · 07-06-2021 9:32pm

Well done Alf , you worked hard at home good gyms open for you . 5 sets of 8 pull ups is class .

Alf Veedersane · 07-06-2021 9:45pm

Dtp1979 wrote: »

Good to be back? Did ya not chance squatting or is it off the menu for now?

A long, long time before I will be in a position to consider squatting or deadlifting. There is a significant imbalance in the hip muscles, anterior pelvic tilt and pelvis is asymmetrical. Loading that would be going full retard.

Single leg work for the foreseeable.

It was a little strange to be back. For that 6 years or so, it's all been geared towards building the SBD and now it isn't and that was at the back of my mind.

I need to recalibrate. My first goal is to be able to walk for 20 mins with 10kg on my back without it becoming uncomfortable. That's quality of life...running around with the kids etc. So that's what's important.

But I think I can recalibrate and find goals within the constraints.

new2tri19 · 07-06-2021 10:01pm

Ive spent this last week carrying my young lad everywhere cause he is in a cast , he hates the buggy so I only use it when I get too tired . He's 16.6kg ( weighed in hospital incase he needed an operation ) and I did 3 long walks with him , my last one was 1 hour no buggy around a park , the first couple of days my back was in bits but I googled how to walk holding kids and I read something about breathing into the spine that really helped .
Useless information really but I estimate I'm carrying him 2 to 3 hours a day it takes a toll on you physically .
It is a good goal.

Alf Veedersane · 09-06-2021 10:41pm

Monday 7/6/2021

A1) Reverse Lunge
32.5kg x 5 x 6 e/s

A2) Walking Side Lunge (2 x 8kg)
5 x 8 e/s

A3) Single-Leg w/ Single-Arm Row
5 x 8 e/s

A4) Single-Leg Deadlift
5 x 6 e/s

T-Bar Row
+35kg x 3 x 10
+27.5kg x 15, 14

C) DB Skullcrushers
10kgs x 4 x 15

C) Chest Press
4 x 15-20

D) Hamstring Curls
4 x 15 e/s

Did the SL RDLs earlier in the rotation so hip wasn't as fatigued as last day so got through all the sets.

Tried doing DB OHPs but shoulder wasn't having it. Monitor that.

All of the things, all of the pump.

Alf Veedersane · 11-06-2021 10:48pm

Friday 11/6/2021

A1) Reverse Lunge
35kg x 5 x 5 e/s

A2) Single-Leg Deadlift (10kg)
5 x 6 e/s

A3) Walking Side Lunge (2 x 10kg)
5 x 8 e/s

A4) Single-Leg w/ Single-Arm Row
5 x 8 e/s

Leg Extensions
5 x Max e/s

C1) Close-Grip Bench
80kg x 4 x 5

C2) Hamstring Curls
4 x 15 e/s

D) Pull Ups
5 x 9

new2tri19 · 11-06-2021 11:04pm

5 sets of 9 pull ups raises a couple of questions.
What's your max ?
How much rest between sets?
I seem to not be able to recover from pull ups quickly my guess is your max is minumum 25 unless your taking a long long break .
Is the last set amrap , if not why not ?

Alf Veedersane · 11-06-2021 11:14pm

new2tri19 wrote: »

5 sets of 9 pull ups raises a couple of questions.
What's your max ?
How much rest between sets?
I seem to not be able to recover from pull ups quickly my guess is your max is minumum 25 unless your taking a long long break .
Is the last set amrap , if not why not ?

Never really tested my max. I could go all out but would probably do less overall than if I did multiple sets with a few in the tank. As it was, I did 45 in total.

I haven't done pull ups since December so I'm getting back into them. May do a last set of AMRAP the next day. There's no rush.

No idea of the rest times. Just did them between sets of bench.

new2tri19 · 11-06-2021 11:32pm

Nice work on the bench also . I never see you do weighted dips or bodyweight dips , it's not something I see much of around here but lots of stuff I read online rates dips as one of the best exercises . Any opinion on them ?

Alf Veedersane · 11-06-2021 11:34pm

new2tri19 wrote: »

Nice work on the bench also . I never see you do weighted dips or bodyweight dips , it's not something I see much of around here but lots of stuff I read online rates dips as one of the best exercises . Any opinion on them ?

I used to do dips a lot.

I also struggled with a niggling injury that played up when I benched and curtailed my bench to a degree.

Dropped dips and the niggle went away.

They're a good movement but just one I avoid because of that.

coffee_cake · 11-06-2021 11:35pm

Dips irritate my shoulders

Alf Veedersane · 14-06-2021 11:26pm

Monday 13/6/2021

A1) Single-Leg Deadlift
5 x 6 e/s

A2) Reverse Lunge
35kg x 5 x 6 e/s

A3) Walking Side Lunge (2 x 12kg)
5 x 8 e/s

A4) Single-Leg w/ Single-Arm Row
5 x 8 e/s

B1) Close-Grip Bench
72.5kg x 6 (@6)
75kg x 6 (@7)
77.5kg x 6 (@8)
65kg x 14, 12

B2) Pull Ups
4 x 9
completely forgot to do AMRAP set

C1) Seated Row
5 x 20

C2) Hammer Curls
5 x 12 e/s

D) Seated Calf Raises
5 x Max

Did the A1 earlier in the day to see how doing it first while hip muscles weren't fatigued from other A exercises made a difference. Definitely made a difference because the weight used was a couple of kilos heavier and the reps felt more stable on the left side. Do that going forward.

Top set (@8) moved best. Back offs up 2.5kg on last week. Same # reps.

Leg extension and hamstring curl machines being used so said I'd pump up the calves.

Alf Veedersane · 16-06-2021 11:07pm

Wednesday 16/6/2021

A1) Single-Leg Deadlift
5 x 6 e/s

A2) Reverse Lunge
35kg x 4 x 7 e/s

A3) Walking Side Lunge (2 x 12kg)
4 x 8 e/s

A4) Single-Leg w/ Single-Arm Row
4 x 8 e/s

T-Bar Row
+35kg x 3 x 10
+30kg x 15, 14

C) Chest Press
5 x 15-18

D) Hamstring Curls
4 x 15-20

E) OH Tricep Extension
4 x 15

Did Single-Leg DLs earlier in the day again.

Alf Veedersane · 18-06-2021 2:14pm

Friday 18/6/2021

A1) Single-Leg Deadlift (12kg)
3 x 6 e/s

A2) Reverse Lunge
35kg x 4 x 8 e/s

A3) Walking Side Lunge (2 x 12kg)
4 x 8 e/s

A4) Single-Leg w/ Single-Arm Row (26kg)
4 x 8 e/s

Decline Bench
75kg x 5 x 10

C) Lat Pulldown
5 x 15-20

D) Planks
5 x 60s

E) Seated Rows
5 x 15-20

F) Leg Extensions
5 x Max e/s

G) Seated Calf Raises
5 x Max

Was supposed to do a 5th round of As but hip twinge on first round of Reverse lunges and it was like the power was switched off in my leg so I left it.

Day off so booked a double session and did a bit more.

A billion reps ➡ pump.

Alf Veedersane · 21-06-2021 10:30pm

Monday 21/6/2021

A1) Single-Leg Deadlift
4 x 6 e/s

A2) Reverse Lunge
37.5kg x 4 x 6 e/s

A3) Walking Side Lunge
4 x 8 e/s

A4) Single-Leg w/ Single-Arm Row
4 x 8 e/s

Bench
95kg x 1 (@9)
85kg x 6 (3+)
77.5kg x 9 (5+)

C) 3" Board Press (3-5 reps)
85kg x 5, 5, 5, 5, 4, 5

D) DB Single-Arm Row
37.5kg x 4 x 8 e/s

E) NG DB Press
30kgs x 4 x 8

F) Skullcrushers
4 x 8

G) Tricep Pushdown
4 x 10

Dialled it back to 4 rounds of A. Just want to see how it feels after a week or two of it and if it feels better for it.

Careful not to overshoot the RPE 9 for bench. Ok with that as a starting point. Technique needs to tighten up.

Lower end of the range of sets to be done just to gauge time. A set short on E-G.

Dtp1979 · 21-06-2021 11:49pm

You’ve got rid of the lunchbox?

Alf Veedersane · 22-06-2021 8:39am

Dtp1979 wrote: »

You’ve got rid of the lunchbox?

Nope. Did look at getting something from Bench Blockz but I couldn't justify the price when I have a fully functional 3" lunchbox that does the same job.

Alf Veedersane · 23-06-2021 10:47pm

Wednesday 23/6/2021

A1) NG Pull ups
4 x 12
1 x 12

A2) BB Shrugs
110kg x 15, 15, 15, 14, 14

A3) BB Curls
27.5kg x 5 x 12

B1) Seated Row
5 x 15

B2) DB Hammer Curls
4 x 12
1 x 14

C) Reverse Flys
5 x 12-15

With the volume I'm looking to hit, starting out with NG Pull Ups for the first few weeks. Haven't done vertical pulls since before Christmas until the last 2 weeks so just want to build up to 12-15 with NG first.

Lots of reps.

Gon' be yooooooj, maaannng.

Alf Veedersane · 25-06-2021 12:21pm

Friday 18/6/2021

Hip was twingey trying single-leg DLs the last couple of days I just rested it. 3 rounds of the circuit today to get back into it.

A) Leg Extensions
5 x 12-15

Single-Leg Poliquin Leg Curl (3s eccentric)
5 x 6 e/s

C) Lying Leg Curl
5 x 15-20

D) Seated Calf Raise
5 x 12-15

E) Standing Calf Raises
5 x 12-15

F1) Wall Sits
5 x Max

F2) Lat Pulldown
5 x 20

G) Face Pulls
5 x 15

Alf Veedersane · 27-06-2021 6:01pm

Saturday 26/6/2021

Bench
82.5kg x 5 (@8)
78.5kg x 10
70kg x 13

C) Incline Bench
55kg x 5 x 12-15 (65 total reps)

D) DB OHP
5 x 15

E) Lateral Raises
5 x 15

F) Cable Crossover
5 x 15

Did incline and crossovers on Sunday.

Alf Veedersane · 28-06-2021 10:40pm

Monday 28/6/2021

A) Bench
97.5kg x 1 (@9)
87.5kg x 5 (3+)
80kg x 8 (5+)

2" Pin Press (3-5 reps)
85kg x 5, 4
82.5kg x 5, 4, 4

C1) DB Single-Arm Row
37.5kg x 5 x 8 e/s

C2) NG DB Press
30kgs x 5 x 8

F) Skullcrushers
5 x 8

G) Tricep Pushdown
5 x 10

Some DOMS from finishing off the chest stuff from Saturday yesterday.

Forgot to bring the lunch box for board press so was a pin press at 2". Dropped from 85 to 82.5 on pin press cos it was just moving a touch too slowly.

Tricep pumped ta jaysus

Alf Veedersane · 30-06-2021 10:56pm

Wednesday 30/6/2021

A1) NG Pull ups
4 x 12
1 x 13

A2) BB Shrugs
115kg x 5 x 15

A3) BB Curls
27.5kg x 4 x 12
27.5kg x 13

B1) Seated Row
5 x 15

B2) DB Hammer Curls
5 x 12-15

C) Reverse Flys
5 x 12-15

new2tri19 · 30-06-2021 11:10pm

Nice work on the pull ups your progressing well . Would it be more beneficial now to move to weighted pull ups? I generally feel if I can do a bodyweight exercise more than 10 times I should start making it harder .

Alf Veedersane · 30-06-2021 11:15pm

new2tri19 wrote: »

Nice work on the pull ups your progressing well . Would it be more beneficial now to move to weighted pull ups? I generally feel if I can do a bodyweight exercise more than 10 times I should start making it harder .

No need to. I had to push out the rests a bit on pull ups. If I get closer to sets of 15 then I'll switch to proper pull-up grip. If I'm going past sets of 15, time to add weight.

You pick a weight that allows you to hit the prescribed range. If sets of 15 are well within me (though I don't anticipate that) then I'll add something light to bring me back into 12-15. Rinse and repeat.

Volume, baby

new2tri19 · 30-06-2021 11:24pm

I did 21 today from a cable tray in work , palms facing each other shoulder width apart that was a max attempt . When I got back up my next attempt was less than 10 ! So I appreciate how hard 5 sets are .
The pull up bar I have at home is murder it's a straight bar with two angled down pieces you hang from on either side honestly I'd be lucky to do 3 or 4 on that thing .

Alf Veedersane · 01-07-2021 12:54am

new2tri19 wrote: »

I did 21 today from a cable tray in work , palms facing each other shoulder width apart that was a max attempt . When I got back up my next attempt was less than 10 ! So I appreciate how hard 5 sets are .
The pull up bar I have at home is murder it's a straight bar with two angled down pieces you hang from on either side honestly I'd be lucky to do 3 or 4 on that thing .

I'm doing them the way you did in work (palms facing / neutral grip). I'll move to proper pull ups (palms forward) in a couple of weeks

new2tri19 · 01-07-2021 8:17am

Alf Veedersane wrote: »

I'm doing them the way you did in work (palms facing / neutral grip). I'll move to proper pull ups (palms forward) in a couple of weeks

Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

I don't know what I'm doing but I know what I've done

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