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I don't know what I'm doing but I know what I've done
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Wednesday/Thursday 2-3/1/2019
A) Rack Pull (2" below bottom of kneecap)
180kg x 6 (@8)
162.5kg x 13, 12 (@9)
Deadlift Stance High Box Squat (30X0) (60s rest )
132.5kg x 8 x 3
C) Wide-Grip Bench
72.5kg x 13, 11
D) Low Cable Row (90s rest)
5 x 10
E1) Hamstring Curl
4 x 12
E2) Leg Extensions
70kg x 4 x Max (18, 16, 15, 14)
Back to work so need to work out when I can properly get training done during normal schedule in the short term. So this was done over Wednesday and Thursday lunchtime - not a hope I'd have had a chance to train in the evenings this week anyway.
Box squats were a heavy kind of cardio...
Legs were overcooked spaghetti after hamstring curls/leg extensions superset.0 -
Friday 4/1/2019
A) Zercher Good Morning
100kg x 6 (@8)
90kg x 9, 8 Single Leg RDL (60s rest)
30kg DBs x 5 x 5 e/s
C) DB OHP (90s rest)
22kgs x 5 x 8
D) Lat Pulldown (90s rest)
5 x 8
E1) Hamstring Curl (30s rest)
4 x 10
E2) Ab Rollouts (90s rest)
4 x Max
Got it all done in the one day today...finished work early so got some done at lunch and rest after work.
Hit the pins on first back off set on Zerchers and knocked bar out of arms. Somehow took off a chunk of knuckle. Bled like a motherf**ker. Let the pins down and got through it. Wasn't Zercher's fault but f**k Zercher anyway.
Had a sharp burning in my right glute, right in at my coccyx on single-leg RDLs. Very sharp so left them at lunchtime and said I'd see if it had left the building by evening. Had settled down a lot by 5pm so got them done in the end.0 -
Sunday/Monday 6-7/1/2019
A) Bench (4020 tempo)
95kg x 2 @8
77.5kg x 7, 5 @9 Speed Bench w/ chains (60s rest)
(65kg + 16kg chains) x 8 x 3
C) Wide Grip Pull Ups (90s rest)
4 x AMRAP (13, 11, 8, 7)
D) DB Serrano Press (90s rest)
4kgs x 5 x 8
E1) Skullcrushers
37.5kg x 4 x 10
E2) EZ Bar Curls
37.5kg x 4 x AMRAP (10, 9, 8, 8)
Bench was solid. Form has been much tidier more consistently. Between the slow eccentric and the control off the chest and driving against chains, been able to work on technique.
Stayed with 4s on Serrano press cos the increase from 3 to 4 felt big last week so instead of compromising what the movement should be, I stuck with 4s and slowed the movement down more.
Felt like my upper arms had been rubbed with Synthol after that. Hashtag swole.0 -
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caviardreams wrote: »Tried out the serrano press the last couple of times - using the 1kgs
:o
Man, they are tough. Find it really hard keeping the non-pressing arm held out at the right angle and not letting it drop. Hopefully will get easier!
I did a search because I remember H**ley referencing them and he started with 1kg too. Which makes me think I did something wrong...
They won't get a whole lot easier. Eventually you'll graduate to 2kg and it will feel like the weight has been multiplied by a factor of 10. Which is why I didn't move up. I'd probably drop back next time and just do them slower.0 -
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Wednesday 9/1/2019
A) Rack Pull (2" below bottom of kneecap)
180kg x 6 (@8)
162.5kg x 13, 11 (@9) Deadlift Stance High Box Squat (30X0) (60s rest )
137.5kg x 8 x 3
C) Wide-Grip Bench
75kg x 14, 11
D) Low Cable Row (90s rest)
5 x 8
E1) Hamstring Curl
4 x 10
E2) Leg Extensions
75kg x 4 x Max (17, 16, 14, 13)
Have managed to get the 4 weeks of training done in the 4 weeks. Even though I've had to drop back to 3 days for a couple of months, I wasn't sure if I would get it done. The 3 sessions have ended up being done in 5 shorter sessions, to make use of lunchtime slot, since back at work.
180 was a lot cleaner than last week so it's an improvement. Kept tighter and moved it quicker. Sh*tty knurling on bar so tried straps for 2nd set at 162.5. Not a fan.
Wide-grip better than last week. Was a little less hurried this week so that probably helped but could have taken another minute rest before 2nd set.
Took legs a couple of minutes to stop shaking after leg supersets at the end.0 -
Sunday/Monday 13-14/1/2019
A) Good Morning
100kg x 8 (@8)
90kg x 13, 13 Single Leg Barbell RDL (60s rest)
40kg x 5 x 10 e/s
C) Neutral-Grip DB OHP (90s rest)
15kgs x 4 x 15
12.5kgs x 15
D) Close-Grip Lat Pulldown (90s rest)
5 x 15
E1) Hamstring Curl (30s rest)
4 x 20
E2) GHR Russian Twists (90s rest)
+10kg x 4 x Max
Good mornings so much less unpleasant when not Zercher good mornings. That said, top set of good mornings was as good as I've ever done so...thank you, Mr Zercher, I guess.
Found single leg RDLs so much different with bar than DBs. Move was a bit funky so was light to get enough hamstring pump without getting funky. I did notice right hand side was a bit weaker, which lines up with glute med needing the work.
Neutral-grip OHPs burn the triceps hard.
Ab DOMS, ahoy.0 -
Wednesday/Thursday 16-17/1/2019
A) Tempo Bench (4020 tempo)
87.5kg x 4 @8
75kg x 6, 5 @9 Speed Bench w/ red band (60s rest)
55kg x 8 x 3
C) Neutral-Grip Weighted Pull Ups (90s rest)
+15kg x 5 x 5
D) Seated DB Powerclean (90s rest)
7.5kgs x 5 x 15
E1) Overhead Tricep Rope Extension
4 x 20
E2) Hammer Curls
12.5kgs x 4 x AMRAP (20, 18, 17, 16)
If I'd stopped on 3rd rep of top set of tempo bench, I'd have said was RPE 7. Last rep just got heavy quickly so was probably closer to 9.
Band was a bit awkward for first couple of sets of speed bench cos kept flicking around my elbow but sorted that. Short on time so 60s rests became EMOM.
DB powerclean took a bit of getting used to but I had thought I'd be going heavier. Shoulders said 'nope'. Never did them before but found them to be effective insofar as they hit the right muscles hard. Bit of burn in the upper traps as well because of the shrug movement at the start.0 -
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Friday 18/1/2019
A) Rack Pull (2" below bottom of kneecap)
182.5kg x 6 (@8)
165kg x 11, 10, 10 (@9) Deadlift Stance High Box Squat (30X0) (60s rest )
140kg x 8 x 3
C) Wide-Grip Bench
77.5kg x 11, 10
D) Single Arm DB Row (90s rest)
30kg x 5 x 15 e/s
E1) Swiss Ball Hamstring Curl
4 x 20
E2) Single-leg Extensions
4 x Max e/s
Top set of rack pulls just felt a lot smoother than previous weeks. Just took a sec between reps to quickly cue myself. Happy with that. Made a few technique tweaks...or rather concentrated on a couple of technical details and drilled them on back off sets.
Box squats felt better this week than last as well.0 -
Monday/Tuesday 20-21/1/2019
A) Good Morning
105kg x 7 (@8)
95kg x 12, 13 Single Leg Barbell RDL (60s rest)
45kg x 5 x 8 e/s
C) Neutral-Grip DB OHP (90s rest)
17.5kgs x 5 x 12
D) Close-Grip Lat Pulldown (90s rest)
5 x 12
E1) Hamstring Curl (30s rest)
4 x 15
E2) GHR Russian Twists (90s rest)
+10kg x 4 x Max
Top set of GMs was best. Felt off on warm ups so recorded and I had somehow got my head position so that I was looking down rather than out on front and threw me off. Neutral neck position and job's a good 'un.
Right hip is the limiting factor on single leg RDLs. Strangely, using barbell highlights imbalances more than using DBs. Weight was just before right hip started to show the instability...get full value of it. Left side (the hip that won't allow me to squat) feels like it's too easy.0 -
Wednesday/Thursday 23-24/1/2019
A) Tempo Bench (4020 tempo)
92.5kg x 3 @8
77.kg x 6, 5 @9 Speed Bench w/ red band (60s rest)
60kg x 8 x 3
C) Wide Grip Pull Ups (90s rest)
+17.5kg x 5 x 5
D) Seated DB Powerclean (90s rest)
8kgs x 5 x 12
E1) Overhead Tricep Rope Extension
4 x 15
E2) Hammer Curls
15kgs x 4 x AMRAP
Appointment with surgeon today. Pretty uncommon condition in my hip and a lot of the time they don't know the reason. Steroids would be a cause, as it happens. Will need a hip replacement in 10 years or so but lifting won't make things worse in the meantime. Huzzah! Will still be a little uncomfortable until the apparent bone bruise goes.
Have to avoid running...
Aaaanyway, no progress on weight on tempo bench but it does feel like technique had improved a good bit because have to concentrate on things like 'tucking' elbows on eccentric.
Pull ups felt stronger this week.0 -
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Friday/Sunday 25-27/1/2019
A) Rack Pull (2" below bottom of kneecap)
190kg x 5 (@8)
170kg x 10, 9, (@9) Deadlift Stance High Box Squat (30X0) (60s rest )
145kg x 8 x 3
C) Wide-Grip Bench
80kg x 9, 9
D) Single Arm DB Row (90s rest)
35kg x 5 x 12 e/s
E1) Swiss Ball Hamstring Curl
4 x 15
E2) Single-leg Extensions
4 x 15
Couldn't train on Saturday so A-B on Friday at lunch and C-E on Sunday.
Rack pulls felt really solid. Happy with them.
Fatigue was kicking in a little on the last 2-3 sets of box squats and it was tough to stop hips from rising off the box. Gave myself 90s rest before last set so it wasn't a sh*t-show. When I'm on the box, hip crease is only about 2-3" higher than knee so hope work translates well when I move back to full squats.
Happy enough with the numbers across the board.0 -
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Monday/Tuesday 28-29/1/2019
A) Good Morning
110kg x 6 (@8)
100kg x 12, 11 (@9) Single Leg Barbell RDL (60s rest)
55kg x 5 x 6 e/s
C) Neutral-Grip DB OHP (90s rest)
20kgs x 4 x 10
17.5kgs x 10
D) Close-Grip Lat Pulldown (90s rest)
5 x 10
E1) Hamstring Curl (30s rest)
4 x 12
E2) Russian Twists (90s rest)
15kg x 4 x Max
Good mornings felt really solid. Thought it was the heaviest I've done them with but have done 110x3 @8 so progress; everything held up nicely and wasn't cheating on ROM either.
Things slowly improving on right hip on single leg RDLs. More stability.
Happy enough with that.0 -
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Wednesday 30/1/2019
A) Tempo Bench (4020 tempo)
95kg x 2 @8
80kg x 5, 4 @9 Speed Bench w/ red band (60s rest)
62.5kg x 8 x 3
C) Wide Grip Pull Ups (90s rest)
+20kg x 5 x 5
D) Seated DB Powerclean (90s rest)
9kgs x 5 x 10
E1) Overhead Tricep Rope Extension
4 x 12
E2) Hammer Curls
15kgs x 4 x AMRAP
Wanted 5 reps on 2nd back off set but felt I might be @9 at that stage. Think the eccentric might actually be longer than prescribed but that's no bad thing. Always makes the speed reps feel easier cos normal tempo.0 -
Friday 1/2/2019
A) Rack Pull (2" below bottom of kneecap)
195kg x 4 (@8)
175kg x 9, 8, 7 (@9) Deadlift Stance High Box Squat (30X0) (60s rest )
147.5kg x 8 x 3
C) Wide-Grip Bench
82.5kg x 10, 9
D) Single Arm DB Row (90s rest)
37.5kg x 5 x 10 e/s
E1) Swiss Ball Hamstring Curl
4 x 12
E2) Single-leg Extensions
4 x 12
Went for one of the sh*ttier bars for rack pulls...was bent so it kept twisting in my hands. So tried straps on top set but ditched them after first rep. Let the bar throw me more than I should.
Box squats felt really solid today. Braced harder and more focused on moving off the box without leaning and letting my hips up early.
Wide grip felt pretty strong. Better numbers than last week. Looked back and best wide grip numbers are a single with 97.5 @8. Pretty sure I'd beat that now.0 -
Monday 4/2/2019
A) Good Morning
120kg x 5 (@8)
107.5kg x 10, 9 (@9) Single Leg Barbell RDL (60s rest)
60kg x 5 x 5 e/s
C) Neutral-Grip DB OHP (90s rest)
22.5kgs x 5 x 8
D) Close-Grip Lat Pulldown (90s rest)
5 x 8
E1) Hamstring Curl (30s rest)
4 x 10
E2) Russian Twists (90s rest)
20kg x 4 x Max
Good mornings were...good. and morningy. Warm up set with 100kg flew so on went 120kg. Got that right.
Single-leg RDLs improved again. Better stability on right.
All of the other things went well too.0 -
Wednesday 6/1/2019
A) Tempo Bench (4020 tempo)
100kg x 1
85kg x 4, 4 @9 Speed Bench w/ red band (60s rest)
65kg x 8 x 3
C) Wide Grip Pull Ups (90s rest)
+22.5kg x 5 x 5
D) Seated DB Powerclean (90s rest)
10kgs x 5 x 8
E1) Overhead Tricep Rope Extension
4 x 10
E2) Hammer Curls
12.5kgs x 4 x AMRAP
Used app to see how long the eccentric was for the top single at 100kg bench...was a 4.7s eccentric instead of 4s. I'd normally assume that people count quicker when doing heavier weight on tempo work so was good to see I was erring in the other side.
Good to be back handling 100kg again. It's been a while.0 -
Friday 8/2/2019
A) Rack Pull (2" below bottom of kneecap)
200kg x 3 (@8)
180kg x 8, 7, 5 (@9) Deadlift Stance High Box Squat (30X0) (60s rest )
150kg x 8 x 3
C) Wide-Grip Bench
85kg x 8, 7
D) Single Arm DB Row (90s rest)
40kg x 5 x 8 e/s
E1) Swiss Ball Hamstring Curl
4 x 10
E2) Single-leg Extensions
4 x 10
Was under a little time pressure on rack pulls so last back off set was a bit rushed. Knurling on the bar felt non-existent so ended up using straps as my hands got sweatier. Not ideal but wasn't actually that bad.
Really felt the fact that they height of the box is pretty much at my sticking point so it feels like a sumo pull looks: slow coming off the box and then lock out quickly enough.0 -
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