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

Alf Veedersane · 15-05-2014 6:45pm

Thursday 15/5/2014

CGBP
45kg x 8
55kg x 8
65kg x 8
72.5kg x 5
75kg x 2 x 3
60kg x 10

Seated OHP
15kg x 10
17.5kg x 10
20kg x 2 x 8
12.5kg x 15

Front Raises with plate
10kg x 3 x 15
15kg x 2 x 10
10kg x 15

Lateral Raises
7kg x 12
8kg x 3 x 10
7kg x 12

Preacher Curls
32.5kg x 4 x 12

Plenty in the tank with those triples at 75. Made sure to keep my elbows in tight so pretty happy with those.

Alf Veedersane · 17-05-2014 5:45pm

Saturday 17/5/2014

Pull Ups (neutral grip)
BW x 12, 10, 10, 9 (41)

Seated Calf Raises
70kg x 4 x 15

Squats
60kg x 5
80kg x 3
105kg x 2
117.5kg x 4 x 4
127.5kg x 1 - PR
135kg x 1 - PR
140kg x F
137.5kg x 1 - PR

Leg Extensions
52.5kg x 20
62.5kg x 20
72.5kg x 20
82.5kg x 20

Seated Leg Curls
52.5kg x 20
62.5kg x 20
72.5kg x 20
82.5kg x 20

Felt like I'd bought a ticket to Cramp Central Station after those leg curls.

Squats felt good. Need to work on it a bit more because it feels that bit different to what I was used to doing but feels much more solid - the bar feels more anchored on my back.

Only went in for the sets at 117.5kg but said I'd just see how I'd get with a bit more weight. 125 was the PR coming in. 130 the target for 2014 that I set in January. I know low bar helps you lift heavier but nevertheless, i'm happy out with a 12.5kg PR.

Alf Veedersane · 18-05-2014 12:36pm

Sunday 18/5/2014

Tabata Row
10 rounds: 30s on, 30s off
Average 150m / 30s

CGBP
45kg x 5
55kg x 5
65kg x 5
75kg x 3
77.5kg x 3 - token rep PR.
80kg x 2 - roll of shame after missing the 3rd.
70kg x 5

Overhead Squat
20kg x 4 x 5
25kg x 3 x 5
30kg x 2 x 5
35kg x 2 x 5
40kg x 2 x 5

KB Swings
5 rounds: 60s on, 45s off.
Average of 37 swings per 60s.

Wanted to try the overhead squat out. Stayed really light just to make sure I was getting it more or less right rather than "well that was ok so I'll add more weight now". Enjoyed doing a new exercise.

I had thought before I went for the 80s that I'd probably go up but my arms were spent-the reps at 70 at the end felt heavy.

Alf Veedersane · 19-05-2014 6:37pm

Monday 19/5/2014

Squats
120kg x 5 x 5

Pull Ups (propah grip)
BW x 10, 9, 8, 10 (37)

Leg Extensions
55kg x 20
65kg x 20
65kg x 20 - forgot to move the pin
85kg x 20

Seated Leg Curls
55kg x 20
65kg x 20
75kg x 20
85kg x 20

Back Extensions
BW x 10
+5kg x 10
+10kg x 10
+15kg x 10
+20kg x 10

Pretty happy with that session. Never felt like I'd miss a squat.

Left shoulder felt a bit weird after squats though. Like it had lost a bit of feeling or something.

Alf Veedersane · 21-05-2014 7:00pm

Wednesday 21/5/2014

Squats
70kg x 5
85kg x 5
100kg x 5
115kg x 5

Deadlift
70kg x 2 x 5
100kg x 5
125kg x 2
150kg x 5 x 5

Planks
5 rounds:
60s on, 45s rest

OHPs
47.5kg x 2 x 5
47.5kg x 4

Side Lying External Rotations
2kg x 2 x 20

Side Bends
3 rounds e/s
45kg x 20

Satisfied with those deads. Form is improving but I had a couple of sloppy reps. Kept rests to 3 mins, 4 mins for last 2 sets.

Left shoulder gave way on 5th rep of 3rd set. Tweaked it on squat but didn't really feel it til then. Not brilliant. Time to rest the press.

COH · 21-05-2014 7:09pm

Strongly recommend you start taking vids of yourself from the side pal.

I saw your top sets as I was furiously busting out my hammercurl drop sets.. you're still loosing position off the floor and pulling from your mid back. That's why your lockouts are slow because you have to fight harder to push the hips through from a bad position.

Alf Veedersane · 21-05-2014 7:30pm

COH wrote: »

Strongly recommend you start taking vids of yourself from the side pal.

I saw your top sets as I was furiously busting out my hammercurl drop sets.. you're still loosing position off the floor and pulling from your mid back. That's why your lockouts are slow because you have to fight harder to push the hips through from a bad position.

Cheers. I did feel like that alright. Was trying to correct something else and had too many sloppy ones.

That and get some coaching from your good self in the not too distant future.

Alf Veedersane · 23-05-2014 6:51pm

Friday 23/5/2014

Front Squats
45kg x 5
55kg x 5
65kg x 5
75kg x 5
85kg x 2
92.5kg x 1 - PR
97.5kg x 1 - PR
100kg x 1 - PR
70kg x 5
80kg x 5

Reverse Curls
20kg x 3 x 12
25kg x 3 x 10

Overhead Squats
20kg x 3 x 5
25kg x 2 x 5
30kg x 1 x 5
35kg x 2 x 5
40kg x 3 x 5
45kg x 5

Jump Squats
45kg x 4 x 12

Not quite what I had in mind to do today but enjoyed it nonetheless.

Front squat felt solid. Felt like I'd struggle to get to 80x5 early on but felt solid once I hit a purple patch of breaking it down to a couple of cues.

JJayoo · 23-05-2014 8:07pm

3 Front squat PBs.........you greedy git

Alf Veedersane · 23-05-2014 8:20pm

Well the previous PB was 90 so first one was a token tester.

Legs ran out of gas on the way back up on 2nd rep at 100. I'll take the single though.

MikeC101 · 23-05-2014 10:21pm

Mirin gainz brah!

Alf Veedersane · 24-05-2014 11:18am

Saturday 24/5/2014

CGBP
45kg x 5
55kg x 5
65kg x 5
75kg x 2
82.5kg x 1 - token 2.5kg PR
85kg x 1 - PR
60kg x 10
70kg x 5

DB Incline Press
20kg x 10
25kg x 9
27.5kg x 7
25kg x 8
22.5kg x 8

Skullcrushers
25kg x 4 x 20 - (19 on last set)

Incline DB Flys
7.5kg x 12
10kg x 3 x 10
12.5kg x 10

Cable Tricep Extension
70 x 4 x 15

Pec Deck
Pin 5 x 12
Pin 4 x 4 x 18

Rolled and stretched shoulders, in particular, before going in but a bit of tightness in right rotator cuff messed with the bar path on CGBP a couple of times. Still, can't be too disappointed with those.

Dropped back to 25kg for skullz and upped reps. Had intended sets of 30x15. Because I hate myself.

Alf Veedersane · 26-05-2014 6:57pm

Monday 25/5/2014

Squats
125kg x 3 x 3
125kg x 2 - it was very comfortable at the bottom of the 3rd rep so I stayed there...

RDLs
60kg x 20
75kg x 2 x 20
90kg x 12

Back Extensions
BW x 15
+10kg x 10
+15kg x 2 x 10
+20kg x 2 x 10

Leg Extensions
55kg x 20
65kg x 20
75kg x 20
85kg x 20

Lying Leg Curls
Pin 6 x 20
Pin 7 x 20
Pin 8 x 15

Rubbish sleep last night 'cause of a sore throat and headache so wasn't in best form going in. Then I realised I'd forgotten my belt...could've done with it but I'm ok with how I got on without it, cos it was better than I thought it'd do.

Alf Veedersane · 27-05-2014 6:22pm

Bit of an impromptu one this...hopped on a Dublin Bike and cycled 12.24km in 31 mins 05 s.

Great day for it!

Alf Veedersane · 28-05-2014 6:44pm

Wednesday 28/5/2014

Squats
65kg x 5
80kg x 5
95kg x 5
110kg x 5
125kg x 5

Pull Ups (propah grip)
BW x 11, 10, 9, 9 (39)

Deadlift
70kg x 8
100kg x 8
110kg x 5
120kg x 5
130kg x 3
140kg x 3

Hex Bar Shrugs
75kg x 20
105kg x 4 x 12

Close-grip Plate-loaded Rows
70kg x 15
105kg x 3 x 15

Still dosed so eased back a little on what I'd have otherwise been doing. Or trying to do.

Haven't squatted a 5-rep set at this weight before so token rep PR, I guess!

Worked on my form on deadlift. Felt better. To be sorted at weekend.

I think it was a 4-set PR on pull-ups.

Turned out not to be the token workout I thought it might but I don't feel knackered, which is what I was aiming for.

Alf Veedersane · 01-06-2014 1:20pm

Sunday 1/6/2014

So, got myself schooled by COH this morning. Learned a shítload.

So gonna drop the weight right back for a bit, drill every last one of those form elements home until it's automatic. To the point where I just ran through the set up before deadlifting the oven door closed...

Right now, lifting right is better than lifting heavy.[/cliche].

Then I can try to do both.

Alf Veedersane · 02-06-2014 12:25pm

Monday 2/6/2014

Squats
40kg x 5 x 5
60kg x 3 x 5
80kg x 3
100kg x 3
110kg x 3

Pull Ups (propah grip)
BW x 10, 10, 10, 10 (40)

Deadlift
60kg x 5 x 5
80kg x 3 x 5
100kg x 3

GHRs
BW x 2 x 10
+5kg x 10
+10kg x 10
+15kg x 10

Wide-grip Machine Rows
50kg x 15
60kg x 15
70kg x 15
80kg x 15
90kg x 10

DB Incline Press
20kg x 10
25kg x 8

BB Shrugs
60kg x 15
60kg x 20
80kg x 2 x 15
100kg x 2 x 15

Last rep of squats at 110 coming onto toes a bit. Would've gone back to do 3 I was happy with but deadlifts next.

1st deadlift set was only half shít.
Have to concentrate on mangling my shins. Did just that the rest of the way. Until I started to mindfúck myself... But still, feel like I've a way better idea of what I should be doing and how it should feel. Gonna invest in a smartphone this week so I can see what I'm not doing. And for accountability.

Left shoulder did not enjoy the DB pressing so I stopped doing it. Logic, ftw.

Alf Veedersane · 02-06-2014 7:00pm

Shin gainzz!

COH · 02-06-2014 7:02pm

Alf Veedersane wrote: »

Shin gainzz!

Needs a fake tan PR

Alf Veedersane · 02-06-2014 7:08pm

COH wrote: »

Needs a fake tan PR

I've programmed in a leg waxing first

Alf Veedersane · 03-06-2014 6:26pm

5km run in 22:05. Same as last time.

Probably would have done the 2nd half quicker if I'd had flippers.

Alf Veedersane · 04-06-2014 7:37pm

Wednesday 4/6/2014

Squats
40kg x 5
60kg x 5
80kg x 2 x 5
100kg x 2 x 3
110kg x 3
110kg x 2 x 1
120kg x 2
100kg x 3
100kg x 2

Pull Ups (propah grip)
BW x 12, 10, 10, 9 (41)

Deadlift
60kg x 3 x 5
80kg x 2 x 5
100kg x 3
120kg x 3
140kg x 2
140kg x 1

Back Extensions
BW x 10
+10kg x 10
+15kg x 2 x 10
+20kg x 2 x 10

I appear to be moving forward on my feet a bit during squat which tilts me forward and pushes my hips above parallel. It got better towards the end.
Definite improvement on DL though. COH's words of wisdom sinking in slowly...especially the ones relating to getting my d**k out of my head and stop mindfu*king myself

Lost shape and started pulling from middle of my back at 140 but the 120s were decent enough. Keeping way more of myself behind the bar. Still not ideal but better.

Alf Veedersane · 06-06-2014 7:06pm

Friday 6/6/2014

Squats
40kg x 5
60kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 2
125kg x 1
130kg x 1

Deadlift
60kg x 2 x 5
80kg x 5
100kg x 3
120kg x 2 x 3
140kg x 2

Overhead Squats
20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 2 x 3
45kg x 4

Machine Rows - Vertical Grip
70kg x 2 x15 - forgot to move pin...
90kg x 2 x 10

Technically, that was sh*te.
Even the overhead squats were a wobbly mess.

Actually, at least the squats were deeper than they have been. Not sure on the last one if it was as deep but it wasn't far off

Alf Veedersane · 07-06-2014 11:48am

Saturday 7/6/2014

CGBP
45kg x 8
55kg x 8
65kg x 5
75kg x 5 x 2
60kg x 7

Skullcrushers
27.5kg x 4 x 18

DB Flys
7.5kg x 15
10kg x 3 x 12

Cable Crossover
30 x 4 x 15

DB Kickbacks
5kg x 2 x 10 e/s
6kg x 10 e/s
7kg x 10 e/s

Chest Press 21s
25kg x 3

Overhead Squat
20kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5

Left shoulder just felt like there was 5kg extra on the bar on the left side of the bar for CGBP. No soreness...just like it was heavier on the left.

Just went back to overhead squat because yesterday's effort was abysmal. Hardest part was getting the bar up because triceps were knacked.

JJayoo · 07-06-2014 12:12pm

Nice OH squatting

Rough Sleeper · 07-06-2014 1:14pm

Alf Veedersane wrote: »

Shin gainzz!

You have my calves. I hope you're not labouring under the delusion of ever growing them by more than a quarter of an inch.

Solid progress btw.

Alf Veedersane · 07-06-2014 1:40pm

Rough Sleeper wrote: »

You have my calves. I hope you're not labouring under the delusion of ever growing them by more than a quarter of an inch.

Solid progress btw.

I know. My brother has massive calves and he's never seen the inside of a gym.

Rough Sleeper · 07-06-2014 2:02pm

Alf Veedersane wrote: »

I know. My brother has massive calves and he's never seen the inside of a gym.

It's one of those rare fitness things where "It's my genetics" is actually a legitimate excuse.

Alf Veedersane · 09-06-2014 7:12pm

Monday 9/6/2014

Squats
40kg x 8
60kg x 5
80kg x 5
90kg x 3 x 10

Pull Ups (neutral grip)
BW x 12, 12, 11, 12 (47)

Deadlifts
70kg x 2 x 5
90kg x 5
110kg x 3 x 4

Close grip, plate-loaded Rows
75kg x 15
100kg x 3 x 15

GHRs
BW x 10
+5kg x 10
+10kg x 2 x 10
+15kg x 2 x 10

Felt a little improvement in squat. Deeper and more upright.
Stayed at 110kg for DL to work on for. Didn't pan out like I'd hoped but at least seeing what I was doing let's me know what to fix.
Hitting it fresh might help too..
Thought my hamstrings were going to be splattered all over the wall by the GHR machine at the end.

Alf Veedersane · 11-06-2014 7:02pm

Wednesday 11/6/2014

Deadlifts
70kg x 5
90kg x 5
110kg x 3 x 3
130kg x 3 x 3

Squats
50kg x 8
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3 x 5

Back Extensions
BW x 10
+10kg x 10
+15kg x 2 x 10
+20kg x 2 x 10

Pull Ups (neutral grip)
+10kg x 6 x 5

Didn't get to do all I wanted to. Back to overthinking the dead lift. The weight doesn't feel heavy but not getting myself set up properly. Time to give it a rest for a few days and just do some upper back work. By 'some' I mean a lot.

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

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