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

Alf Veedersane · 19-12-2013 1:10pm

Thursday 19/12/2013

So before I went in to the gym, I tested the shoulder to see if there was any improvement or if the range of motion it was sore for was going to be affected by the exercises I had planned for today. It seemed to be ok.

OHP
30kg x 5
40kg x 5 - had started to feel that the left shoulder was indeed going to be a little weaker even if it wasn't as sore.
47.5kg x 5 - not a hope of another 3 sets at that today...the left shoulder was just struggling. Needless to say I should have left it at that...
45kg x 7
45kg x 5
45kg x 5

Dips
BW x 10
+20kg x 3 x 7

Happy with that. Not sure I've gone beyond 5 reps with 20kg on board. Can't have been more than once if I did.

Arnie Press
15kg x 3 x 10 - the shoulder seemed to be less affected by these but cut it a set short.

Skullcrushers
35kg x 3x 12

Superset: Lateral Raises & Cable Tricep Extensions

Lateral Raises
10kg x 3 x 15

Cable Tricep Extensions
70kg x 3 x 15

Russian Twists (holding a 20kg plate)
4 x 20

Side Bends
45kkg x 4 x 20 (2 sets each side)

Won't be working that shoulder for another 10 days I'd say.

Alf Veedersane · 20-12-2013 1:19pm

Friday 20/12/2013

Squats
Warm ups with bar, 40, 60.
80kg x 3
100kg x 1
110kg x 1
115kg x F - bottled it
112.5kg x 1 - PR
115kg x F - got back up a couple of inches from the bottom but didn't fight for it like I normally would.

RDLs
60kg x 15
80kg x 15
100kg x 10
120kg x 5

Jump Squats
45kg x 3 x 10

Trap Bar Deadlifts
65kg x 5
105kg x 5
125kg x 3
145kg x 1
165kg x F - quads just weren't having it today

Bulgarian Split Squats
The sets are done for each leg and the weights are the weight of the KBs in each hand.

16kg x 8
20kg x 3 x 8

Standing Calf Raise
Pin 8 x 12
Pin 9 x 10
Pin 10 x 3 x 10

Incline Leg Press
160kg x 10
210kg x 10
260kg x 10
300kg x 10

Alf Veedersane · 21-12-2013 3:16pm

Saturday 21/12/2013

Hadn't really intended to go in so I just farted about for an hour with zero structure.
Thought the shoulder was ok so started to bench but 3 sets of 5 at 67.5kg was a set short of messing it up so I stopped.
Did some 30s planks with a 20 on my back, made some beautiful alternating waves with the ropes for 30s stints and some slo-mo chin-ups.

Now it's time to head to the in-laws for a few days to curl food and drink to my face.

Alf Veedersane · 25-12-2013 3:36pm

First run on the road in 4+ months. 6.1km in 31mins. Not brilliant but having a cough you've to stop for isn't ideal. It's a starting point again at least.

Alf Veedersane · 29-12-2013 7:23pm

So, Madcow it is. Though looking at the program I printed out maybe 10 days ago, I need to readjust the figures because I've improved my 5RM on bench and squat since.

Alf Veedersane · 31-12-2013 5:03pm

And so the Madcow odyssey begins. have never followed a 12-week program to completion.

Sunday 29/12/2013

Bench
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 5
60kg x 5 - shoulder was ok. Not 100% but better than it was before my Christmas break.

Pull Ups
BW x 10, 8, 8, 7

Barbell Rows
37.5kg x 5
47.5kg x 5
57.5kg x 5
65.5kg x 5
75kg x 5

Planks
5 sets with 15kg plate on my back - 30s x 2, 45s x 3

Squats
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 5
90kg x 5

Tri-Set: Russian Twists, EZ Bar Curls & Side bends

Russian Twists
20kg x 4 x 20

EZ Bar Curls
30kg x 4 x 10

Side bends
45kg x 4 x 20

Alf Veedersane · 31-12-2013 5:09pm

Tuesday 31/12/2013 (Madcow W1D2)

Squats
45kg x 5
57.5kg x 5
67.5kg x 2 x 5

OHP
27.5kg x 5
35kg x 5
40kg x 5
45kg x 5

Deadlift
82.5kg x 5
100kg x 5
115kg x 5
130kg x 5 - don't think I've tried going for 5 at that before and it felt a lot better than I had expected given my poor efforts the last time I deadlifted. Probably because I concentrated on form a lot more today.

Rear-Delt Machine
Pin 5 x 3 x 15

Split Squat
28kg KBs in each hand: 3 x 10 reps each side

Lateral Raises
9kg x 3 x 15

Alf Veedersane · 31-12-2013 8:29pm

Looks like it'll be weeks 5-7 before the PR's start kicking in. I'm down with that. Initially, I'd balked at the idea i'd be halfway through before a PR was hit but it'll still mean, all else being well, that there will be 6wks of PRs thereafter.

Alf Veedersane · 03-01-2014 9:04am

Thursday 2/1/2014

Madcow W1D3

Squats
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 5
92.5kg x 3
67.5kg x 8

Barbell Row
37.5kg x 5
47.5kg x 5
57.5kg x 5
65kg x 5
77.5kg x 3
57.5kg x 8

Bench
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 5
62.5kg x 3
45kg x 8

Leg Extensions
Pin 11 x 12
Pin 14 x 12
Pin 17 x 12
Pin 20 x 12

Pull Ups
BW x 11, 7, 8, 8

Incline DB Bench
17.5kg x 12
22.5kg x 8
25kg x 7
28kg x 5

Alf Veedersane · 03-01-2014 10:15pm

Friday 3/1/2014

Was conscious not to overwork main muscles I've been working lately so kept it a bit lighter.

Superset - Skullcrushers & EZ Bar Curls

Skulls
30kg x 4 x 15

Curls
30kg x 4 x 12

Side Bends
45kg x 4 x 20

Superset - Standing Calf Raises & Cable Tricep Extensions

Calves
Pin 8 x 5 x 12

Triceps
70kg x 5 x 15

Hanging Leg Raises
5 sets of 10

Alf Veedersane · 04-01-2014 8:21pm

Saturday 4/1/2014

Interval Run
I'd like to say I enjoyed this but 5+ months after I last did it, I didnt.

15 minutes, 1 slow, 2 fast, repeat. Covered 3.76km.

Plate-loaded rows; wide, underhand grip
50kg x 20
80kg x 3 x 15

Knew the underhand grip would feel a bit different but it felt more different than I expected. Good though.

Shrugs (with hex bar)
105kg x 10
115kg x 4 x 10

Went a bit lighter but with better and longer contraction.

Reverse Curls
15kg x 12
20kg x 4 x 12

Went light cos hadn't done these in ages. If ever.

Face Pulls
Pin 6 x 12
Pin 8 x 3 x 12

Alf Veedersane · 05-01-2014 8:26pm

Sunday 5/1/2014

4 rounds of the following:
- 45s of alternating waves with battle ropes
- 45s plank with 20kg plate on back.
- 45s burpees

Cable External Rotation
3 x 15

Serratus Shrugs
4 x 15

Kettlebell Swings
24kg KB - 100 swings each side (15, 15, 15, 15, 15, 25)

Alf Veedersane · 07-01-2014 9:02am

Monday 6/1/2014 (Madcow W2D1)

Squats
50kg x 5
60kg x 5
70kg x 5
80kg x 5
92.5kg x 5

Barbell Row
40kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 5
77.5kg x 5

Bench
35kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5

Shoulder started to give hallfway through the set of 55 but I went on anyway. I think I'll be giving bench pressing a miss until W3D3 or W4D1, which would give me a break from benching of about 11 days. It hasn't seemed to bother me on the OHP but I'll have a better idea on Wednesday if that's the case.

Glute Machine (numbers are for each leg)
60kg x 15
75kg x 15
90kg x 15 - the machine decided to die at the start of this set. I actually looked behind it to see if someone had been holding the cable 'cause it felt like it was either that or everything seized up. Not a great set for it to happen on but it had been fine on left side so I persevered on my right. About the 6th rep it was fine again. Until the last rep. Ugh.

Plate-loaded Lat Pulldown
50kg x 15
80kg x 15
90kg x 2 x 15
100kg x 15

Alf Veedersane · 07-01-2014 10:17pm

Tabata row: 30s all out, 30s rest. 10 rounds of that.

EZ Bar Curls: 25kg x 10 x 10

Got a bit optimistic on treadmill - forgot I've very little running under my belt in the last 4-5 months and set out at 4.0 min/km pace. I stopped a little sooner than I needed to but only covered 3km. But time's on my side before I go back to football.

Alf Veedersane · 09-01-2014 8:45am

Wednesday 8/1/2014

Madcow W2D2

Squats
50kg x 5
60kg x 5
70kg x 2 x 5

OHP
27.5kg x 5
35kg x 5
40kg x 5
45kg x 5

Deadlift
85kg x 5
100kg x 5
115kg x 5
132.5kg x 5

What I'm liking about these early weeks is I've really been working on nailing form and it's helped. Each deadlift fully returned to the floor after each rep as well and felt better than the previous sets of 5 I've done up around that weight in terms of form and relative ease.

Lateral Raises
10kg x 3 x 15

Bulgarian Split Squats
28kg KBs in hand: 3 sets of ten on each leg

Note to self: next time use a smaller box or bench.

Rear Delts
Pin 6 x 15
Was supposed to be supersetting these with split squats but after the first one, someone had taken the machine so only got one set in. On the plus side, it game me more time to sit on the box and consider why I was putting myself through split squats

Alf Veedersane · 09-01-2014 8:07pm

Thursday 9/1/2014

Handy enough run. 4km in 16:05

Plank
20kg plate on my back
5 rounds of 45s on, 45s rest

Reverse Curls
20kg x 4 x 15

Burpees
5 rounds of 45s of burpees with 45s rest between.

Alf Veedersane · 10-01-2014 10:41pm

Friday 10/1/2014

Madcow W2D3

Squats
50kg x 5
60kg x 5
70kg x 5
80kg x 5
95kg x 3
70kg x 8

Barbell Row
40kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 3 - I'd left my brain in my bag and only did 3 reps
80kg x 3
67.5kg x 8 - made up for the stupidity the set before the 80s

Front Squats
40kg x 5
50kg x 5
60kg x 5
75kg x 1 - stupid rep. Should have just stayed on the track I was.
70kg x 4

Bench
Set with the bar...shoulder felt ok
32.5kg x 5
47.5kg x 5
62.5kg x 3

Didn't want to push my luck so hit the triple and left it at that.

Upright Rows
30kg x 4 x 10

Pull ups
BW x 10, 7, 6, 5

One word: unpleasant.

Wanted to finish with kettlebell swings but there was no room so they can wait until tomorrow.

Overall, happy enough with main lifts. Think rows are gonna be the first ones that stall though...

Alf Veedersane · 11-01-2014 8:11pm

Saturday 11/1/2014

Run
4km in 16:07

DB Incline Press
17.5kg x 15
22.5kg x 7
25kg x 7
28kg x 5

KB Swings
24kg x 100 each side (sets of 25)
28kg x 50 each side (sets of 25)

Hands started to feel it. Had no idea my thighs would feel it so much but the hip drive involved will hopefully carry through to squats and deadlift.

Duck's hoop · 11-01-2014 11:45pm

Isn't your OHP quite strong compared to your bench?

RidleyRider · 11-01-2014 11:51pm

Duck's hoop wrote: »

Isn't your OHP quite strong compared to your bench?

Not really. I'd OHP 60kg or so but my bench is only around 80kg.

Alf Veedersane · 12-01-2014 12:07am

Duck's hoop wrote: »

Isn't your OHP quite strong compared to your bench?

I couldn't tell you, to be honest. My bench isn't brilliant but neither is my OHP. My 5RM for OHP is 47.5 and it's 67.5 for bench. I've tried to work shoulders and triceps a bit when I felt my bench stall but I certainly wouldn't have said my OHP was strong by comparison. Out of interest, what kind of relationship would you have expected between OHP and bench?

Duck's hoop · 12-01-2014 12:35am

Not sure but going by my own numbers I'd have thought you could bench more.

Or my OHP is ****.

My 5rm OHP wouldn't be a lot more than yours. But my bench 5rm is about 35% more.

I'll see if I can test OHP tomorrow. I do it seated too.

Duck's hoop · 12-01-2014 12:40am

RidleyRider wrote: »

Not really. I'd OHP 60kg or so but my bench is only around 80kg.

Just saw this. My OHP is **** then. I do it after bench. Maybe there's a link.

Alf Veedersane · 12-01-2014 12:48am

Duck's hoop wrote: »

Not sure but going by my own numbers I'd have thought you could bench more.

Or my OHP is ****.

My 5rm OHP wouldn't be a lot more than yours. But my bench 5rm is about 35% more.

I'll see if I can test OHP tomorrow. I do it seated too.

I'd be confident my bench would be maybe 5kg higher now for 5RM on bench but seated OHP probably accounts for a bit of a difference too

Alf Veedersane · 13-01-2014 9:35pm

Monday 13/1/2014

Madcow W3D1

Squats
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
95kg x 5

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Bench
32.5kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5

Glute Machine
65kg x 15
75kg x 15
85kg x 15

Plate-loaded Rows
70kg x 20
90kg x 3 x 15

Alf Veedersane · 14-01-2014 11:03pm

Tuesday 14/1/2014

Tabata Row
10 sounds: 30s on, 30s rest

Average for 30s on was 154.1m

Skullcrushers
30kg x 4 x 10
30kg x 9

Burpees
Was supposed to be 5 rounds of 45s on, 45s rest but shoulder screamed "STOP!" at the end of 2nd round so I did. Especially with OHP tomorrow. Bit pi*sed off all the same.

Alf Veedersane · 15-01-2014 8:46pm

Wednesday 15/1/2014

Madcow W3D2

Squats
50kg x 5
60kg x 5
72.5kg x 2 x 5

OHP
30kg x 5
35kg x 5
42.5kg x 5
47.5kg x 4 - last rep wasn't there in left shoulder. I had a suspicion that might happen but not too bothered since I'd normally nail that set

Deadlift
85kg x 5
105kg x 5
120kg x 5
137.5kg x 5 - handy set of 5. First time I lifted that much for 5 reps but it's still only a theoretical 1RM of 150ish so no surprise there.

Lateral Raises
10kg x 3 x 15

Step Ups
20kg KBs in hand: 3 sets of ten on each leg

Alf Veedersane · 16-01-2014 9:12pm

Thursday 16/1/2014

Madcow W3D3

Had to bring this a day early because I won't be able to train the next 3 days. Probably a good thing.

Squats
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
97.5kg x 3
82.5kg x 8

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 3
60kg x 8

Front Squats
40kg x 5
50kg x 5
60kg x 5
70kg x 5 - something in my hip didn't feel good. Didn't roll before today, which is the likely cause of that. Felt like it was twanging over my hip on the way back up.

Bench
32.5kg x 5
40kg x 5
47.5kg x 5
55kg x 5
65kg x 3
47.5kg x 8

EZ Bar Curls
30kg x 10, 12, 13, 14, 15

BB Incline Bench
40kg x 8
50 x 8, 7, 7

Benching was ok. Didn't feel I'd full strength in my left shoulder so felt more difficult than it should but no soreness, which is reassuring.

Alf Veedersane · 20-01-2014 8:24pm

Monday 20/1/2014

Madcow W4D1

Squats
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
97.5kg x 5

Supersetted with EZ Bar Curls
35kg x 5 x 8

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Bench
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5

Step Ups
22.5kg DBs each hand x 3 x 10 for each side

Cable Flyes
30kg x 15
40kg x 2 x 15

Took it easy on those. Didn't want to push the shoulder too hard.

Couple of token sets of pull-ups at the end.

Alf Veedersane · 21-01-2014 9:20pm

An hour of hot yoga. Not Bikram but not sure what the difference is 'cause was my first time doing it. The temperature certainly felt as high as Bikram is supposed to be!

Loved it. Hips feel brilliant after it.

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

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