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

Alf Veedersane · 12-06-2014 6:50pm

Thursday 12/6/2014

Close grip, plate-loaded rows
70kg x 20
80kg x 15
90kg x 15
100kg x 15
110kg x 2 x 12
No rest > 90kg x 10 > 70kg x 21

Face Pulls
Pin 6 x 20
Pin 7 x 15
Pin 8 x 15
Pin 9 x 15
Then Snooped it with a drop set like it's hot...

Preacher Curls
30kg x 4 x 15

Trap bar shrugs
75kg x 2 x 20
85kg x 2 x 15
95kg x 4 x 15
No rest > 75kg x 23

Close grip Pulldowns
Pin 6 x 15
Pin 7 x 13
Pin 8 x 10
Pin 9 x 8
Drop set til it burned...that got horrible very quickly.

Kept rests to 60-75s. Maybe 90s before top set.
Think it's been a while since I did any sort of curls. It felt like it....

Alf Veedersane · 13-06-2014 7:47pm

Friday 13/6/2014

Front Squat
40kg x 8
50kg x 8
60kg x 5
70kg x 5
80kg x 3
90kg x 2
80kg x 5

RDLs
60kg x 20
70kg x 20
80kg x 15
90kg x 10

Trap Bar Deadlift
75kg x 10
95kg x 10
115kg x 6
135kg x 5
145kg x 5

Good Mornings
50kg x 5 x 15

Front squats were fine. Didn't think a single at 100 had much of a point so dropped to 80.

Started to lose shape towards end of RDLs. Was starting to feel a little back pump so I stopped.

Alf Veedersane · 15-06-2014 1:07pm

Sunday 15/6/2014

CGBP
45kg x 8
55kg x 8
65kg x 5
75kg x 3 x 3
70kg x 3
60kg x 8

DB Incline Bench Press
20kg x 10
25kg x 2 x 8
22.5kg x 7
18kg x 11

Plate Front Raise
10kg x 3 x 15
15kg x 2 x 10
10kg x 20

Serratus Shrugs
BW x 15
+10kg x 4 x 15

Side-lying External Rotations
2kg x 4 x 15

Skullcrushers
30kg x 3 x 12
30kg x 9 - nothing left iv the tricep tank for that last set.

Lat Raises
7kg x 2 x 15
8kg x 2 x 12

DB Kickbacks
5kg x 2 x 10
6kg x 10
7.5kg x 10

Bar path was all over the shop on CGBP. Just couldn't get my head in the game.

But gonna have to bench the bench for a bit, especially DB bench because left shoulder not liking it. Changed what I had planned to do to do some shoulder rehab work (that I've neglected) after that.

Alf Veedersane · 16-06-2014 7:39pm

Monday 16/6/2014

Squats
40kg x 8
60kg x 5
80kg x 3
100kg x 1
117.5kg x 1
122.5kg x 1 - unconvinced about depth and dropped body too far forward.
115kg x 1
117.5kg x 1

Deadlift
70kg x 2 x 5
100kg x 3
120kg x 2
130kg x 2
140kg x 3 x 1
150kg x 3 x 1

Pull Ups (neutral grip)
+12.5 x 4 x 5

Last minute change of plan 'cos COH said to test so he had something to base the program on.
Squatting was ok. Wasn't sure about depth at 122.5 so dropped back to 115 and then 117.5 and they got 3 white lights from me. But hadn't enough left to go up again. Moral of the story: do it right and you'll do it once. Or <insert something clever>.

Deadlift...well, on the plus side, the videos help me see where I'm going wrong. On the minus side, I'm going wrong. Not sitting back enough and hips a touch too high so I'm getting too far over the bar. The weight is coming up but my position isn't great. Still, something to work on.

It's kinda like learning to go from breaking boards in taekwondo to piercing them. Somehow...

Alf Veedersane · 18-06-2014 6:41pm

Wednesday 18/6/2014

Overhead Squats
20kg x 2 x 10
30kg x 8
40kg x 5
45kg x 5
50kg x 5
52.5kg x 5

Lunges
50kg x 10 e/s
60kg x 3 x 10 e/s
75kg x 5 e/s

Pull Ups (neutral grip)
+12.5 x 7 x 5

Preacher Curls
32.5kg x 4 x 11

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

My limiting factor on Overhead Squats is my rubbish OHP/push press. Once I got it up, it was fine (OHHH MATRON).

Felt I'd had a good good workout after.

conzy · 18-06-2014 6:46pm

Good lunging, you using a barbell or dumbells?

Alf Veedersane · 18-06-2014 6:54pm

conzy wrote: »

Good lunging, you using a barbell or dumbells?

Barbell today but I think I prefer DB'S for them.

Alf Veedersane · 20-06-2014 11:40am

Friday 20/6/2014

The next 3 days' workouts will be sussing out the weights to begin The COH Program with. Will be starting out at relatively low % but that's fine - I can work on for. One step back, three steps forward (TM)

So I'll work out reps and sets and see what's in the tank at the end.

Front Squat
(90-120s rest)
40kg x 8
52.5kg x 8
65kg x 5 x 8
80kg x 3

Seated Rows (close grip)
(60-90s rest)
80kg x 12
100kg x 4 x 10
110kg x 10
They were supposed to be wide grip but had a brain fart.

Face Pulls
(60-90s rest)
Pin 6 x 12
Pin 7 x 3 x 12
Pin 8 x 12
Pin 9 x 12

DB CS Rows
(90-120s rest)
22.5kg x 5 x 10
25kg x 10

DB Bicep Curls
(60-90s rest)
10kg x 3 x 15

Decline Sit Ups
(60-90s rest)
+15kg x 4 x 15
+20kg x 15

RDLs
(90-120s rest)
60kg x 10
75kg x 4 x 10
90kg x 10

Russian Twists
(60-90s rest)
+20kg x 3 x 20/20

Tyre Flips
(60s rest)
4 x 10

Kept the rests tight and as close to the lower end of the prescribed range.

That session was great craic even before I went near the tyre.

Pretty happy with the weights to kick off the program with for the sets/reps.

Alf Veedersane · 21-06-2014 12:58pm

Saturday 21/6/2015

Back Squat
85kg x 2 x 5
85kg x 13

DB OHPs
(60-90s rest)
12.5kg x 10
15kg x 5 x 10

Lateral Raises
(60-90s rest)
7kg x 4 x 10
7kg x 15

Split Squat
(60-90s rest)
60kg x 4 x 8/8

GHRs
(90-120s rest)
3 x 20

Skullcrushers
(90-120s rest)
30kg x 4 x 10

Lat Pulldown
(90-120s rest)
70kg x 10
90kg x 4 x 10

Seated Hamstring Curl
(60-90s rest)
50kg x 10
70kg x 5 x 15

Was pretty chuffed with the 85kg x 13 just because the coaching is starting to show and I hit a good depth on all of them and know it coz the vidjo sez so. Onwards and upwards.

Alf Veedersane · 22-06-2014 12:04pm

Sunday 22/6/2015

Deadlift
120kg x 2
120kg x 2 x 3

Speed Deads
(60-90s rest)
100kg x 9 x 2

Bench
60kg x 11

CGBP
55kg x 12

Incline Bench
50kg x 9

Wide Grip Rows
(60-90s rest)
90kg x 5 x 10

Preacher Curls
(60-90s rest)
27.5kg x 3 x 15

External Rotations
3 x 15 e/s

Just fancied trying out the other starting points on the program that kicks off tomorrow. Want to see how left side holds up on benching as well.

Need to work more on head position for DLs.

Had to hold bar halfway along the knurling to stop shoulder irritation as much with flat and incline bench. CGBP felt much stronger. Should have had more rest before it though.

Alf Veedersane · 23-06-2014 7:00pm

Monday 23/6/2015

Day 1 of the program. I'd be lying if I said I wasn't looking forward to it.

Squats
82.5kg x 2 x 5
82.5kg x 16

RDLs
(90-120s rest)
75kg x 3 x 10
75kg x 20

Lat Pulldown
(90-120s rest)
90kg x 3 x 10
90kg x 15

Face Pulls
(60-90s rest)
Pin 7 x 2 x 12
Pin 7 x 21

Bicep Curls
(60-90s rest)
10kg x 2 x 15
10kg x 17

External Rotations
3 x 15 e/s

First proper run out in squat shoes. Once I'd adjusted in the warm ups they felt good. Day 1 done and another 39 in this program to look forward to.

Alf Veedersane · 24-06-2014 6:23pm

5km handy run to loosen out the legs after yesterday.

Forgot my watch but was about 23 minute pace.

Alf Veedersane · 25-06-2014 7:15pm

Wednesday 25/6/2015

Here's hoping benching doesn't suck donkey balls again...

Bench
60kg x 13

CGBP
55kg x 15

Incline Bench
50kg x 11

DB Row
(90-120s rest)
25kg x 4 x 10 e/s
25kg x 23 e/s

Skullcrushers
(90-120s rest)
27.5kg x 4 x 10
27.5kg x 13

Well, the bench didn't feel like it sucked donkey balls as much as the last day. Still had to grip halfway down the knurling though.q Didn't feel like I'd make double figures on Incline bench but 11! It's like 10 only 1 more!

Had planned on skullz with 30kg but it was 5 sets - had misread as 4 the last day - so rather than miss a rep I'd drop the weight and if was too low I could readjust. Got it right today I think.

Alf Veedersane · 26-06-2014 7:14pm

Thursday 26/6/2014

Had to bring this session forward by a day.

Deadlift
115kg x 8
115kg x 2 x 3

Speed Deads
(60-90s rest)
100kg x 8 x 2

Front Squat
(90-120s rest)
65kg x 5 x 8

GHRs
(90-120s rest)
BW x 22, 22, 23.

Decline Sit Ups
(60-90s rest)
+15kg x 4 x 15

Russian Twists
(60-90s rest)
+20kg x 3 x 20 e/s

2 days in a row eating has been thrown out of whack by last minute meetings which may be why nothing felt brilliant. Didn't help myself by dropping my elbows on the front squats, mind. But I got through those squats.

The GHRs nearly killed me then. Sweet Jesus.

The session was like a football match where you play badly but win with a scrappy goal.

Alf Veedersane · 28-06-2014 4:21pm

Saturday 28/6/2014

DB OHP
(60-90s rest)
15kg x 5 x 10

Seated Row (wide grip)
(60-90s rest)
90kg x 4 x 10
90kg x 16

Lateral Raises
(60-90s rest)
7kg x 4 x 10
7kg x 16

Split Squat
(60-90s rest)
60kg x 3 x 8/8
60kg x 15/15

Hamstring Curl
(60-90s rest)
70kg x 3 x 15
70kg x 23

Pull Ups (neutral grip)
(90-120s rest)
+15kg x 5 x 5

First round of last sets are tough on split squats because you're going all out but you know the other legs is up next.

I do like the AMRAP on the last sets now. 'Now' being a key word...

Added the pull ups cos I missed 'em

Alf Veedersane · 29-06-2014 12:56pm

Sunday 29/6/2014

Just cos I was up early and felt like doing something.

Overhead Squats
20kg x 8
30kg x 8
40kg x 5
45kg x 5
50kg x 4 - got slack and let arms forward on last rep.
55kg x 4 - same thing. Maybe just getting used to OH squats in shoes.
40kg x 5 - adjusting
60kg x F

CGBP
45kg x 5
55kg x 5
65kg x 5
75kg x 3
77.5kg x 1
80kg x 1
60kg x 10

T Bar Rows
45kg x 10
60kg x 3 x 10

Side Bends
(60-90s rest)
42.5kg x 3 x 20/20

Planks
5 rounds;
+20kg on back
30s on / 30s rest

Was conscious of not tiring myself unduly so didn't try to do anything too heavy.

Couple of goes getting bar overhead with 60 but no and it was starting to affect shoulder so left it.

Alf Veedersane · 30-06-2014 6:46pm

Monday 30/6/2014

Week 2, here we go...

Squats
87.5kg x 2 x 5
87.5kg x 16

RDLs
(90-120s)
77.5kg x 3 x 10
77.5kg x 23

Lat Pulldowns
(90-120s)
92.5kg x 3 x 10
92.5kg x 17

Face Pulls
(60-90s rest)
Pin 8 x 2 x 12
Pin 8 x 16

Seated Bicep Curls
(60-90s rest)
10kg x 2 x 15
10kg x 20

Couple more squats in the tank and definitely a few more RDLs. Hit depth on squats but still adjusting to shoes - kicking me forward a little but not hugely.

Good start to the week.

Alf Veedersane · 01-07-2014 10:01pm

Was asked to play match with my old team tonight.

Played sweeper, bossed the striker and covered a lot of ground without any bother.

Best match I've played in a long, long time. The biggest factor being having a lot more self confidence. I had zero in my last full season. Long story short, the gym has helped turn that around and reinforced the Henry Ford quote "whether you think you can or you can't, you're probably right".

Bring on tomorrow's workout!

Alf Veedersane · 02-07-2014 6:58pm

Wednesday 2/7/2014

Thanks be ta f*ck there was nothing leg related today...

Bench
62.5kg x 12

CGBP
57.5kg x 14

Incline Bench
52.5kg x 10

DB Rows
(90-120s rest)
28kg x 4 x 10
28kg x 21

Skullcrushers
(90-120s rest)
27.5kg x 4 x 10
27.5kg x 17

Pull Ups (neutral grip)
(90-120s rest)
+20kg x 5 x 3

I'll take those bench numbers. Only 1 off last week on each with an extra 2.5kg on the bar. (Also, it turns out that I much prefer what seems to be the ugly sister of the benches in Raw for BB benching, especially CG benching.)

A big shout-out to the clown that lunged over me on rep 9. Cheers buddy.

Blood, sweat and some light grunting. Good session.

Alf Veedersane · 04-07-2014 6:40pm

Friday 4/7/2014

Deadlift
130kg x 3 x 2

Speed Deads
(60-90s rest)
110kg x 8 x 2

Front Squats
(90-120s rest)
65kg x 4 x 8
65kg x 11

GHRs
(90-120s rest)
BW x 23, 23, 24

Decline Sit Ups
(60-90s rest)
+15kg x 3 x 15
+15kg x 20

Russian Twists
(60-90s rest)
+20kg x 2 x 20/20
+20kg x 23/23

Quads, in particular, were still feeling the effects of Tuesday's football so just went for more reps at 65 on FS than increase weight. But didn't feel them. The last set was the best, technique-wise.

Got knees closer to the tops of the pads on GHRs. Cue unpleasantness.

Alf Veedersane · 05-07-2014 2:24pm

Saturday 5/7/2014

Seated DB OHPs
(60-90s rest)
15kg x 4 x 10
15kg x 13

Seated Wide Grip Rows
(60-90s rest)
95kg x 4 x 10
95kg x 16

Lateral Raises
(60-90s rest)
8kg x 4 x 10
8kg x 12

Split Squat
(60-90s rest)
62.5kg x 3 x 8/8
62.5kg x 14/14

Seated Hamstring Curl
(60-90s rest)
72.5kg x 4 x 15
72.5kg x 24

Pull Ups (proper grip)
(60-90s rest)
+15kg x 3 x 5

Split squats are nasty. Hamstrings felt better than expected after yesterday's GHRmageddon.

Think I'll do one more workout with 15kg DBs on OHPS and make sure I hit all the reps when I move onto 17.5 the week after. The shorter rest times than I used have make a big differed even though I never took too long of a rest

Alf Veedersane · 06-07-2014 12:06pm

Sunday 6/7/2014

Interval Rowing
10 rounds
30s row / 30s rest
Averaged 152m/30s

CGBP
45kg x 8
55kg x 6
65kg x 5
75kg x 3
80kg x 4
60kg x 10

Overhead Squats
20kg x 10
30kg x 8
40kg x 5
45kg x 5
50kg x 5
57.5kg x 5

Pendlay Rows
40kg x 10
50kg x 3 x 10
60kg x 2 x 10

Side Bends
42.5kg x 2 x 20 e/s

Hadn't felt like puking in ages so I decided to kick off with interval rows.

CGBP was better than expected. Was gonna go for 1 and see about a second but spotter wasn't having that. I'll take a rep PR.

OH squats felt solid too. Not an impressive PR but it's my PR.

Alf Veedersane · 07-07-2014 6:50pm

Monday 7/7/2014

Squats
92.5kg x 2 x 5
92.5kg x 15 - go f*ck yourself, Doubt! .

RDLs
(90-120s)
80kg x 3 x 10
80kg x 17

Lat Pulldown
(90-120s)
95kg x 4 x 10
95kg x 17

Face Pulls
(60-90s)
Pin 7 x 2 x 12
Pin 7 x 21

Seated Bicep Curls
(60-90s)
12.5kg x 3 x 15

For whatever reason, I was too close to psyching myself out for squats so I had to work a bit to switch that 180 degrees. The target was 12. Reckon there was another 2 there but happy with 15.
Had a few more RDLs in the tank too but forgot straps and sweaty hands gave in.

Dropped face pulls back to pin 7. Don't think I was getting enough external rotation before and I don't need to be cutting that out right now.

Alf Veedersane · 09-07-2014 6:54pm

Wednesday 9/7/2014

Tweaked my right knee at football match last night so thanks be ta jeeayzus there was no leg work.

Bench
65kg x 12

CGBP
60kg x 13

Incline Bench
55kg x 8

DB Rows
(90-120s rest)
30kg x 4 x 10 e/s
30kg x 19 e/s

Skullcrushers
(90-120s rest)
30kg x 4 x 10
30kg x 12

Happy with bench and close grip. I dislike the Incline bench and my triceps just stopped on rep 9.
Was out of coffee and mojo at work but got into it on the bench. Flat bench didn't suck balls. Moved it maybe a cm out the bar from mid hand being in centre of knurling.

Alf Veedersane · 11-07-2014 10:52am

Friday 11/7/2014

Deadlift
130kg x 2 x 2
145kg x 3 X 2

Speed Deads
(60-90s rest)
120kg x 8 x 2

Front Squat
(90-120s rest)
67.5kg x 5 x 8

GHRs
(90-120s rest)
BW x 25, 24, 25 (74)

Decline Sit Ups
(60-90s rest)
+17.5kg x 4 x 15

Russian Twists
(60-90s rest)
+20kg x 2 x 20/20
+20kg x 24/24

Pull Ups (proper grip)
(90-120s rest)
+15kg x 4 x 4

Starting off with hips too high on DLs at 145kg so went again. Not getting lats tight enough either. Wasn't happy with any of them. Some work to do before next week.
Note to self: don't deadlift first thing in the morning.

Need to drill the elbows up on FS a a bit better but was only a handful of times. 4th set was best.

Friday's workout is tough. Doing it with little or board won't have helped

Alf Veedersane · 12-07-2014 12:24pm

Saturday 12/7/2014

Seated DB OHPs
15kg x 4 x 10
15kg x 14

Split Squats
(60-90s rest)
65kg x 3 x 8/8
65kg x 14/14

Lateral Raises
(60-90s rest)
8kg x 4 x 10
8kg x 15

CS Wide Grip Rows
(60-90s rest)
97.5kg x 4 x 10
97.5kg x 15

Hamstring Curls
(60-90s rest)
75kg x 4 x 15
75kg x 22

YLTWI
5kg DBs; 10 reps each exercise
3 rounds

Split squats felt a lot more comfortable than last week. Still a killer exercise - in a good and bad way.

Had intended moving up to next DBs for OHPs next week but I'm not convinced I'd get all the reps. Might give it one more week at 15 and if I get enough reps on last set, I'll move up.

coffee_cake · 12-07-2014 1:08pm

Alf Veedersane wrote: »

Split squats felt a lot more comfortable than last week. Still a killer exercise - in a good and bad way.

but mostly bad...

Alf Veedersane · 13-07-2014 12:46pm

Sunday 13/7/2014

Interval Rowing
10 rounds
30s on / 30s off
Averaged ~153m/30s

CGBP
45kg x 10
55kg x 8
65kg x 5
75kg x 2 - something was off so I called a halt there. Possibly a sensible PR.

Overhead Squats
20kg x 10
30kg x 10
40kg x 8
47.5kg x 5
52.5kg x 5
57.5kg x 5
60kg x 5

BB Shrugs
60kg x 20
80kg x 15
100kg x 10
110kg x 10
120kg x 10

Side Bends
42.5kg DBs
3 x 20/20

Just didn't feel comfortable on the bench even through the warm ups so when I lost the bar path I just stopped.

Overhead squats went well. With all the Conor McGregor publicity this week it seemed apt to round it off with 60KGs BABY. Happy with that.

Rowing felt better than it ever has. Return to sawker probably helps.

COH · 13-07-2014 12:53pm

Alf Veedersane wrote: »

Sunday 13/7/2014

Interval Rowing
10 rounds
30s on / 30s off
Averaged ~153m/30s

CGBP
45kg x 10
55kg x 8
65kg x 5
75kg x 2 - something was off so I called a halt there. Possibly a sensible PR.

Overhead Squats
20kg x 10
30kg x 10
40kg x 8
47.5kg x 5
52.5kg x 5
57.5kg x 5
60kg x 5

BB Shrugs
60kg x 20
80kg x 15
100kg x 10
110kg x 10
120kg x 10

Side Bends
42.5kg DBs
3 x 20/20

Just didn't feel comfortable on the bench even through the warm ups so when I lost the bar path I just stopped.

Overhead squats went well. With all the Conor McGregor publicity this week it seemed apt to round it off with 60KGs BABY. Happy with that.

What the f*ck is all this sh*t?

Alf Veedersane · 13-07-2014 1:08pm

COH wrote: »

What the f*ck is all this sh*t?

Light messing. Figured it wouldn't hamper the program.

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

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