Leaving the nest

VW 1 · 21-08-2015 12:37am

Alf Veedersane wrote: »

Fairly narrow conv. grip! Well...in the context that half an inch can seem a big difference.

Having the gym softens the blow of dropping the 'ball at least. From experience

Yeah it's just where my hands naturally land on the bar!

This is true, it had become a chore so time to step back.

VW 1 · 23-08-2015 7:51pm

Done last night

Deadlift

Bar x 20
70kg x 8
100kg x 5
120kg x 3
150kg 3 x 5

Left it at three sets, was really feeling my lower back, don't think I was getting my hips low enough.

Trap bar walk.

Should have been 85kg (taking the bar to be 20, is prob more)

Misloaded and had 85kg of plates plus the bar.

Realised after 3 walks but finished the 5 at that weight, blisters and calluses now!

SLDL 3010

50kg 4 x 8

8 rounds EMOM

25kg plate goblet squat x 8
Strict press up x 8

VW 1 · 23-08-2015 8:55pm

Done today

OH BB press

Bar x 8
30kg x 6
40kg x 5
50kg 3 x 5, 3, 3

Straight bar Dips

4 x 8

8 rounds EMOM

10kg DB for both
Seated OH Press x 8
Front shoulder raises x 8

8 rounds EMOM

Preacher BB curl 20kg bar x 8
Behind head tri raise 15kg DB x 8

Last two rounds of curls were only 6 reps

VW 1 · 24-08-2015 8:44pm

Only has 30 mins earlier to get a workout in so knew I prob wouldn't get any more than my main squat in.

Bar x 10
60kg x 6
80kg x 5
100kg x 3

120kg 5 x 5

By no means easy but definitely confident, my body seems to be adapting very well to this type of training. Feeling stronger and stronger every session. Going to keep pushing the 5 x 5 until I stall for a few weeks and probably take a deload and re-test before reassessing.

VW 1 · 29-08-2015 5:46pm

Bench

Bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 5
80kg x 3

85kg 5 x 5

Major grind for the last two reps of the last two sets. Will keep the same weight next week. 85% of 1rm for 5 x 5 is still pretty good going in my books!

CGBP

60kg 4 x 8

Wide grip bench

65kg 2 x 6
60kg 2 x 6

DB fly, chest down on incline bench

10kg 4 x 12

Handy enough, upped next week

DB row

22.5kg 4 x 12 no break

VW 1 · 31-08-2015 9:02pm

Deadlift

Bar x 10
70kg x 8
100kg x 5
120kg x 3
140kg x 2

160kg 5 x 2

SLDL 4010

60kg 8 x 4

No trap bar available

DB walk

30kg per hand x 5 walks up and back

Knew I wouldn't get an overhead session this week so changed the last piece of assistance to

6 rounds with 30sec break

30kg DB goblet squat x 8
15kg OH DB press x 8 per arm

VW 1 · 04-09-2015 8:21pm

Squat

Little deload this week. Back to the weight I started at for 5 x 5 but with 8 reps.

Bar x 10
60kg x 8
80kg x 5
100kg 5 x 8

Bit of a grind by the end

Should have been 8 mins AMRAP

But 5 rounds in 8 mins, became 6 rounds in 10mins

15kg DB
DB bench press x 8
Split squat x 8 per leg

20kg bag with walking lunges x 4 of astro

No press with the lunges as it woulda killed me, had to fght back throwing up at various stages!

VW 1 · 04-09-2015 11:24pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 8

Wide grip bench, upped reps lower weight for this and CGBP

50kg 4 x 10

CGBP

50kg 2 x 12, 11, 10

Reverse fly

12.5kg 4 x 12

DB row

25kg x 12 per arm no break

VW 1 · 06-09-2015 8:14pm

Deadlift

High volume doesn't suit me even at light weight as my lower back blows up, probably to do with form or technique.

Bar x 10
70kg x 8
100kg x 5

120kg 10 x 3

SLDL 4010

70kg 4 x 8

DB walk

30kg x 5

EMOM X 8

30kg goblet squat x 8
Strict press up x 8

Everything apart from EMOM Done with 60s break as oppose to the usual 90 to try to keep things moving along quickly cardio wise

VW 1 · 06-09-2015 10:15pm

Over head press

Bar x 10
30kg x 6
40kg 5 x 8

Straight bar dips

4 x 8

8 rounds EMOM

DB press 10kg x 8
Front shoulder raise x 8

8 rounds EMOM

20kg BB Preacher curl x 12 (5 rounds) x 8 (last three)
DB tri raise 17.5kg x 8

6 rounds on rower, 30s on, 30s off
Nothing below 151 or over 159
To be built up to 10 mins

VW 1 · 12-09-2015 5:05pm

After a crazy work week I finally got to the gym this morning so only two sessions this week between today/tomorrow.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 5

Body wasn't feeling great after a week of sitting from 12-14 hours each day. Didn't increase the weight and got through the volume but form started to break down and ended up almost doing some good mornings by the end of the last two sets.

8 mins AMRAP

Got 6 rounds in 8'10 which is an improvement

15KG DB bench press x 8
15kg DB split squat x 8 per leg

There was a class on the astro so subbed it for high volume front squats

40kg 4 x 10 with 60s break

Rowing machine

500m - 1'45
1 min break
500m - 1'48

Decent workout considering the week that preceded it.

VW 1 · 13-09-2015 11:05pm

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 5
70kg x 3
80kg x 3

85kg 4 x 5, 4

Didn't have the balls for trying the fifth on the last set, 4th was a majot struggle

Wide grip

55kg 4 x 10

CGBP

55KG 12, 9, 7, 6

Superset, 4 rounds

Db fly

12.5kg x 12

Db row

27.5kg x 8 per arm

VW 1 · 19-09-2015 1:03am

Tried to get a session in Tuesday AM. Went to bed Monday feeling rough, woke up Tuesday feeling a bit better so went the gym.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 1

Major grind, sore back, achey body, no power.

Listened to my body and went home!

Tonight

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg x 5
125kg x 5
130kg x 3
135kg x 2
140kg 2 x 1

100kg x 8

Front squat

60kg 4 x 8

Decent session, wanted to get proper squat work in and to get a higher percentage of my 1rm on my back after lifting lighter weight for a while.

Felt pretty strong, and depth was fine, only concern is I feel bent forward too far at the bottom/ way up and unsure how to fix it!

VW 1 · 25-09-2015 1:32am

Done yesterday

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 5
130kg 4 x 3

6 rounds with 30sec break

17.5kg db per hand split squat x 6
17.5kg per arm OH press

Lunge walk

4 x 20kg bag up and back the astro

Decent session, annoying that they don't have a 25kg bag for lunges

VW 1 · 05-10-2015 11:32pm

Got a bench session in Sunday last week.

85kg 5 x 5 after usual warm up

Wide grip bench 60kg 4 x 12

CGBP 60KG 4 X 8

Think I did something else but can't remember

Row intervals

30s on 30s off x 10 without going under 140m per interval

VW 1 · 05-10-2015 11:36pm

Leg session last night. Well half a one.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 5
120kg x 5
130kg 2 x 3
135kg 2 x 3

Felt strong with a relatively heavy weight, 90% of max for two triples after a heavy warm up

6 rounds with 30s break between rounds

17.5kg x 8 split squat
17.5kg x 6 OH DB Press (8 for the first two rounds)

Pushed myself to stick to the breaks and keep the reps up, promptly felt dizzy on finishing and had to go get sick. And that was the end of the workout
No lunges or rowing for me!

VW 1 · 07-10-2015 11:31pm

Not an abundance of time so had to cut it slightly short.

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
80kg x 3
85kg x 5
87.5kg 3 x 3
90kg x 1

CGBP

60KG 2 x 12, 8

Wide grip

60kg 3 x 8

VW 1 · 11-10-2015 11:01pm

Hadn't deadlifted in a month looking at the log.

Deadlift

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 3

140kg 5 x 3

OH Press

Bar x 8
40kg 4 x 8

GHR

BW x 10
10kg x 8
15kg x 8
20kg 4 x 8

Superset

1 notch off up right oh press
17.5kg x 8
Tri DB raise x 8

4 rounds of above

VW 1 · 14-10-2015 10:41am

Bit of a disastrous day, something must be linked with morning training and squatting not working for me, that's twice in a row now!

Had done an extra long stretch/warm up

Squat

Bar x 10
60kg x 5
80kg x 5
100kg x 3

Wasn't feeling great at this stage

120kg x 5

Nearly rolled it forward on the last rep, good morninged it back.

125kg x 3
130kg x 1

Had planned to get to 135 for triples again

80kg 4 x 8 just to get some volume

Superset of 4 rounds
40kg BB OH Press x 8
40kg Bent over row x 8

VW 1 · 26-10-2015 11:42pm

A weeks break for a holiday to BCN.

Back in the gym feeling rested and refreshed after the break from both gym and work.

Decided to just squat and see how heavy I could comfortably take singles.

Was using a 15kg bar as there were no regular bars left so didn't bother with the 2.5kgs either side for warming up.

Bar x 10
55kg x 8
75kg x 5
95kg x 3
115kg x 5
125kg x 4
130kg x 3
135kg x 2
140kg x 1

145kg 3 x 1

100kg 3 x 8

Felt very good, very strong and there was definitely more there had I wanted to push. Considering my last max was 150 I'm delighted with how the 5 x 5 and later heavy triples/singles experiment has gone. Depth was below parallel on every rep throughout the programme.

The 145 singles felt strong coming out of the hole, on the third as I was coming up I was being pulled forward but never felt like missing it.

Just need to decide on when to test now!

Hanley · 27-10-2015 12:38am

I hope you went to Bodega Biarritz 1881 in BCN.

VW 1 · 27-10-2015 2:20am

I got the email from you the day after we had been in the city!!

VW 1 · 27-10-2015 7:14pm

When looking for my last bench log I realised I had trained before I left for holiday but didn't log it. Can't remember specifics other than it being a decent session.

Today

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
80kg x 5
85kg x 3
90kg x 1
92.5kg 3 x 1

Felt pretty comfortable, wanted to try 95 for the singles but didn't have the minerals to go for it and erred on the side of caution.

CGBP

65KG 4 x 8

DB Fly's

15kg 4 x 8

VW 1 · 01-11-2015 1:15pm

Got a deadlift session in on Thursday

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 5
120kg x 3
140kg x 2
160kg 2 x 1

Had to leave it there. Got a nosebleed after the first single, took ten mins to get it to stop. Went back to do another single and as I got it back down it started again.

VW 1 · 01-11-2015 2:14pm

Good shoulder session in today, first one in a while so was happy with the strength.

OH BB Press

15kg Bar x 10
25kg x 8
35kg x 5
40kg x 3
45kg x 2
50kg 2 x 3
55kg 3 x 3

Incline bench press

17.5kg DB 4 x 8

DB front raises

12.5kg DB 4 x 8 per arm

Shrugs

27.5kg DB 4 x 8

Single hand OH BB raises

10kg x 8
15kg x 8
20kg 2 x 8

VW 1 · 06-11-2015 10:19pm

Got to the gym last night for the first time since last wednesday , was back in work and sitting for 12-14 hours every day. Intention was to squadt, but after stretching and rolling, first rep with the bar I tweaked something in the area between my quad and groin. Tried 40kg but was aggravating even at that so benched instead.

Bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 4
80kg x 3
85kg x 2
90kg x 1
95kg 3 x 1

Delighted with that, felt pretty strong.

CGBP

60KG 2 x 12, 2 x 10

Cable machine, used for fly's

4th notch

4 x 8

Tri push down

4th notch

4 x 8

VW 1 · 08-11-2015 1:19pm

Got through a deadlift session yesterday

Bar x 10
70kg x 8
100kg x 5
120kg x 3
140kg x 2
160kg x 1

170kg 3 x 1

SLDL 70kg 4 x 8

Bent over barbell row

60kg 4 x 8

VW 1 · 08-11-2015 2:05pm

Shoulder session as my leg still isn't fit to squat

OH BB Press

20kg x 10
30kg x 8
40kg x 5
45kg x 3
50kg x 2
55kg x 1

57.5kg x 2.75 almost got the third rep there but not quite

55kg 2 x 3

Incline DB Press

17.5kg DB x 8
20kg 2 x 8
22.5kg 2 x 8

Seated DB OH Press

17.5kg 4 x 8

Standing BB row to chin

35kg 4 x 8

DB Front raise to shoulder

15kg 4 x 6 per arm

DB curl

17.5kg 4 x 8

VW 1 · 19-11-2015 11:33pm

Last week was due to be a deload week but only got to the gym once, on Sunday to do anything. Incorporated a bit of everything and high volume to try to compensate for no deload

Squat

Bar x 10
60kg x 5
80kg x 3
100kg 5 x 8

Pain in my leg has moved around to the front of the hip, uncomfortable but not overly sore.

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg 5 x 8

Fine

Deadlift

Took it majorly easy on the weight due to high volume, very paranoid over my lower back!

Bar x 10
60kg x 8
80kg x 5
100kg 5 x 8

Too easy, should have been higher

OH Standing Press

Bar x 10
30kg x 8
35kg x 5
40kg 8,7,7,7,6

VW 1 · 20-11-2015 11:26pm

Tested squat last night,still felt a twinge in the front of my hip but based on my squatting on Sunday didn't think it'd be an issue.

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

Still feeling good

130kg x 1

Felt ok, slight twinge

140kg x 1. struggled to get to parallel, almost ended up doing a pause squat.

145kg x 1

About three inches above parallel, despite trying my best to get all the way down, slight pain

150kg x 1

Same again, about three inches or so above parallel, but with a little more pain.

Decided to cut and run as there's no point to a high PR with a chance of injury just for the sake of it.

Disappointed, not with the result or anything else just the timing of the injury.

Didn't break a sweat getting to 150, and didn't struggle with the weight on my back.

After my 3 singles at 145 I had 160 in mind, and that's probably what I'll base my next cycle off.

VW 1 · 22-11-2015 4:29pm

Tested bench on Friday night, felt good coming into it.

Bar x 10
40kg x 8
50kg x 5
60kg x 4
70kg x 3
80kg x 2
85kg x 1
90kg x 1
95kg x 1
97.5kg x 1

It had been easy up to 95. Was a bit of grind involved with the 97.5.

Missed 100.

Got it off my chest and halfway up where I stalled. Was confident I'd grind it out, felt like I battled for 4-5 seconds before ditching it onto the bars.

Pretty disappointed after a very good cycle, but could have just been a bad day!

Didn't have the time to hang around for a second attempt unfortunately.

VW 1 · 25-11-2015 2:45pm

Deadlift Sunday

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg 5 x 2

Deadlift

Bar x 10
70kg x 8
100kg x 5
120kg x 3
140kg x 2
150kg x 1
160kg x 1
170kg x 1

180kg - missed

Got halfway up my shin and let it go. Don't think I had the right mindset on this.

Regathered and went again.

180kg x 1

Took a lot of effort, stalled at the knee and kept pulling until I locked it out. Stood up, felt dizzy and stumbled back into the rack and had to sit down til my vision cleared.

Weird feeling, I'm sure it looked a little strange to onlookers!

Had a feeling it wouldn't improve much but happy to not to drop back given that it was a little neglected over the course of the cycle

VW 1 · 30-11-2015 11:54pm

Was in Wednesday last week to test overhead press

Bar x 10
30kg x 6
35kg x 5
40kg x 4
45kg x 3
50kg x 1
52.5kg x 1
55kg x 1
57.5kg x 1
60kg missed twice

Couldn't generate the power to get moving past my nose

Incline bench press

50kg 4 x 8

Seated Tri raise

17.5kg x 8
22.5kg 4 x 8

Super set with preacher curls

20kg on the bent bar

4 x 8

Rower

10 intervals 30s on 30s off

Didn't go below 142m per interval

VW 1 · 07-12-2015 11:02pm

Can't catch a break injury-wise at the minute.

Tried to squat (again) my hip is niggling. Warmed up fine, stretching lots, got to 90kg and it felt uncomfortable so stopped.

8 rounds of
8 x 20kg goblet squats, trying to explode back up out of the hole
8 x 10kg db per hand reverse lunge
30s between rounds

Squat jumps

24 inch x 5
30inch x 3
36inch 3 x 3
39inch failed about 8 times! Could only get my shins up but didn't feel I was too far away.

Prowler push, up and down the astro

15kg per side, x 5

Been running to and from work a bit to aid my lack of cardio since giving up football on august, my hip hasn't been affected at all but been getting strains down my hamstring and into the back of my knee. Yesterday I pulled something in my neck which has left my unable to move my head properly.

Really need to get to the bottom of the cause, I suspect longer than my normal long work hours and extra sitting time.

VW 1 · 19-12-2015 10:13pm

Finally got rid of the niggling injuries and got back in the gym on Thursday.

Got a chest session in.

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg 8,8,5,5

Bent over row

40kg x 8
60kg 4 x 8

Incline bench db press, supersetted with db row

20kg db 4 x 8
27.5kg 4 x 8

VW 1 · 29-12-2015 1:51pm

Did a leg session on the 20th.

Squat

warm ups to 90kg

100kg 5 x 8

Front squat

Bar x 10
40kg x 8
50kg 4 x 8

Hammer curls

20kg 4 x 8

VW 1 · 02-01-2016 1:37pm

Leg workout on 30th December

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 3 x 3
100kg 2 x 5

Front squat

60kg 4 x 8

OH press superset with bar to chin upright rows

40kg 4 x 8 of each

VW 1 · 03-01-2016 2:47pm

Done yesterday

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
80kg x 2

85kg 2 x 3

Very very close to missing the third rep of the second set

70kg 3 x 5

Incline db press supersetted with bent over db rows

22.5kg 4 x 8
27.5kg 4 8 per arm

Tri kick back 7kg 4 x 8
Supersetted with db curls 12.5kg 4 x 8

VW 1 · 03-01-2016 5:38pm

Done yesterday

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
80kg x 2

85kg 2 x 3

Very very close to missing the third rep of the second set

70kg 3 x 5

Incline db press supersetted with bent over db rows

22.5kg 4 x 8
27.5kg 4 8 per arm

Tri kick back 7kg 4 x 8
Supersetted with db curls 12.5kg 4 x 8

VW 1 · 09-01-2016 1:45pm

Difficult deadlift session last Sunday.

DL

Bar x 10
70kg x 8
100kg x 5
120kg x 3
130kg 5 x 3

100kg x 8

2nd hole rack pull

100kg 5 x 8

Superset of seated db curls 12.5kg x 8 with overhead press 20kg x 8 for 4 rounds

Overhead seated tri press

22.5kg db 4 x 8

VW 1 · 09-01-2016 2:42pm

New years resolutions have obviously kicked in, 1 on a Saturday and one bench available, a class going on and people waiting around for a free squat rack!

Bench db press

15kg x 10
20kg x 8
25kg x 5
27.5kg x 5

32.5kg (no 30s available) 5,4,1

27.7kg 8,8,6

Incline db bench

20kg 8,6

17.5kg 8,8

Superset of db flye 10kg x 8
15kg Seated db curl x 8
For 4 rounds

4 rounds of Superset of 20kg seated tri oh db press x 8
30kg db row x 8 per arm

4 rounds of Superset 35kg bar standing oh press x 8
35kg standing bar to chin row x 8

VW 1 · 10-01-2016 11:30pm

Leg/lower body today

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 3

100kg 2 x 5

Front squat

65kg 4 x 8

Deadlift

Bar x 10
70kg x 8
100kg x 5
120kg x 3
130kg x 3

140kg 3 x 3

Was short on time so left it at that, happy that the DL went up and didn't feel half as bad as last week

VW 1 · 07-03-2016 10:48pm

After a long break due to work, family, being sick and being on holidays I'm easing myself back in as we speak. Doesn't feel so easy.

Squat

Lots of stretching.

Bar 2 x 10
60kg x 8
80kg x 5

Quads started cramping here so more stretching.

90kg 5 x 5

Front squat

50kg 4 x 8

Seated DB press

12.5kg x 8 per arm

17.5kg 4 x 8 per arm

Hammer curls

17.5kg 4 x 8 per arm

VW 1 · 15-03-2016 10:21pm

Was crippled after that leg workout.

Got back to the gym Saturday for chest/back.

Bench

Barbell 2 x 10

40kg x 8
50kg x 6
60kg x 5
70kg 5 x 5

Incline bench

Bar x 8
30kg x 8
40kg 8,8,6

30kg 2 x 8

Db flyes
10kg 4 x 12

Supersetted with db row
25kg 4 x 12 per arm

Standing upright barbell row

35kg 4 x 12

Was a decent workout, surprised that my bench was a decent bit higher percentage wise in terms of my previous 1rm.

VW 1 · 21-03-2016 10:53pm

Done last week

Squat

Bar x 10
50kg x 8
60kg x 5
80kg x 3
90kg x 3

100kg 5 x 4

Front squat

60kg 4 x 8

Seated overhead db press

20kg 4 x 8

Incline db press

22.5kg 4 x 8

Hammer curls

20kg 4 x 8

VW 1 · 31-03-2016 9:28pm

Did a decent bench session last week.

Bench

Warm ups to 75kg 5 x 4

Incline press

40kg 4 x 8

And same assistance but heavier

VW 1 · 03-04-2016 12:37pm

Squatted during the week, finally started to feel a bit stronger.

Squat

Bar 2 x 10
50kg x 8
60kg x 6
80kg x 4
100kg x 3

110kg 3 x 3
100kg 2 x 3

Front squat

70kg 4 x 6

DB seated OH press

22.5kg 8,8,6,6

Hammer curls

22.5kg 4 x 8 per arm

VW 1 · 03-04-2016 9:01pm

Bench session this morning

Bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 3

80kg 5 x 5

Wide grip bench

50kg 4 x 8

Incline bench

40kg x 8
45kg x 6
40kg 2 x 8

Db flye 15kg 4 x 8
Superset with bent over db row 30kg 4 x 8 per arm

VW 1 · 03-04-2016 9:21pm

DL/mixed session this evening

First time to get a chance to get 3 sessions in a week since being back training.

DL bar x 20
60kg x 8
80kg x 5
100kg x 3

120kg 5 x 5

Felt better as the sets went on, hands hurt like a bitch.

Bent over bb row, 50kg 4 x 8

Ham raises

BW x 10
10kg x 8
15kg 4 x 8 going down slowly

20kg barbell curl 4 x 12
Super set with
Tri kick backs 7.5kg 4 x 12 per arm

VW 1 · 09-04-2016 10:54am

Leg session on wednesday.

No a lot of time so just the main work done.

Squat

Bar 2 x 10
50kg x 8
60kg x 6
80kg x 4
100kg x 3

120kg 5 x 2

Front squat

75kg 4 x 6

Leaving the nest

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