nativetroutbum
Member
Nice PR! Congrats!! That is simply a $hit-ton of weight for 25 front squats. I think the most I could ever manage was 185, and I could only do a couple.
Lol's New HST Log
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Cheers NTB.
I'm hoping to get to #350 before I start to break up! I reckon I'm currently good for #310 so I have #40 to go. I hope to make it this year. My flexibility has been improving and I think that's helping me get more drive out of the hole. Keeping a tight back and an upright torso is so important. As soon as my back starts to round the rep gets much tougher. So back strength plays a big role in front squats.
Sat 19/01/13
Arm a little better again today following more arm rehabbing with hammer curls.
General Warmup
Broom handle snatches
OHS's with broom handle
Careful and very slow partial-ROM dislocates!
C&J
2 x 40kg
2 x 50kg
2 x 60kg
3 x 70kg
Did a couple of jerks for each clean. These felt pretty good on my right arm. Think I'll be back to heavier lifting again by this time next week. Annoyingly, I still have a bruised lump in my left hand that gets pressurised when I catch a jerk. It happened following my strap breaking a couple of weeks ago. I'm hoping it'll gradually shrink and stop hurting.
Press
5 x 40kg
5 x 50kg
10 x 60kg @ RPE 10 - slight calf cheat for last couple of reps
3 x 70kg - too fatigued; left arm packed up on the fourth rep!
Push Press
5 x 70kg
5 x 70kg
Both shoulders were fairly well fried after the set of 10 presses with 60kg (as was evidenced by the set of only 3 reps with 70kg) so I switched to push press for a couple of sets of 5 with 70kg. Left shoulder was notable weaker than right so I need to get back to doing these regularly again and get things balanced out.
EZ-bar Pendlay Row
W/U: 10 x 31kg, 10 x 51kg, 10 x 71kg
10 x 91kg
10 x 91kg
5 x 91kg
10 x 91kg - faster reps
All good, solid reps. It's been a while since i've done any rows. My back was toasted afterwards.
Floor Press
30 x 40kg
25 x 70kg
A couple of lighter high-rep sets to get some lactate flowing around my shoulders and arms.
Arm a little better again today following more arm rehabbing with hammer curls.
General Warmup
Broom handle snatches
OHS's with broom handle
Careful and very slow partial-ROM dislocates!
C&J
2 x 40kg
2 x 50kg
2 x 60kg
3 x 70kg
Did a couple of jerks for each clean. These felt pretty good on my right arm. Think I'll be back to heavier lifting again by this time next week. Annoyingly, I still have a bruised lump in my left hand that gets pressurised when I catch a jerk. It happened following my strap breaking a couple of weeks ago. I'm hoping it'll gradually shrink and stop hurting.
Press
5 x 40kg
5 x 50kg
10 x 60kg @ RPE 10 - slight calf cheat for last couple of reps
3 x 70kg - too fatigued; left arm packed up on the fourth rep!
Push Press
5 x 70kg
5 x 70kg
Both shoulders were fairly well fried after the set of 10 presses with 60kg (as was evidenced by the set of only 3 reps with 70kg) so I switched to push press for a couple of sets of 5 with 70kg. Left shoulder was notable weaker than right so I need to get back to doing these regularly again and get things balanced out.
EZ-bar Pendlay Row
W/U: 10 x 31kg, 10 x 51kg, 10 x 71kg
10 x 91kg
10 x 91kg
5 x 91kg
10 x 91kg - faster reps
All good, solid reps. It's been a while since i've done any rows. My back was toasted afterwards.
Floor Press
30 x 40kg
25 x 70kg
A couple of lighter high-rep sets to get some lactate flowing around my shoulders and arms.
Sun 20/01/13
A bit more improvement in my arm today. If I put my arm straight out in front of me, I can almost fully supinate my forearm so that my palm is facing up without pain. It's from now that I have to be careful that I don't re-injure myself trying to do too much too soon.
General Warmup
Broom handle snatches
OHS's with broom handle
Careful and very slow partial-ROM dislocates - can still feel a big stretch in the sore area but better than yesterday
Hang Snatch
All reps from hang below knee
10 x 20kg
5 x 30kg
5 x 40kg
5 x 45kg - plus 5 OHS after last rep
5 x 50kg - right shoulder complained the whole set
5 x 55kg - plus 5 OHS after last rep
Glad to be able to have a crack at these again after almost a week. No heavy (for me) attempts yet. Weirdly, my right shoulder felt really off in the catch for all reps with 50kg but improved again with 55kg.
Partial-ROM Pull-ups
10 x BW
20 x BW
All reps from slightly below horizontal to top position. High-reps for some lactic acid goodness. Pull-ups definitely kinder on my forearm at the hang than chins but I can still only do the top half of the movement without pain or discomfort.
Have some max attempts to look forward to in 10 days time. I think I'll try deads, back squats and bench too if my shoulder and arm are happy.
A bit more improvement in my arm today. If I put my arm straight out in front of me, I can almost fully supinate my forearm so that my palm is facing up without pain. It's from now that I have to be careful that I don't re-injure myself trying to do too much too soon.
General Warmup
Broom handle snatches
OHS's with broom handle
Careful and very slow partial-ROM dislocates - can still feel a big stretch in the sore area but better than yesterday
Hang Snatch
All reps from hang below knee
10 x 20kg
5 x 30kg
5 x 40kg
5 x 45kg - plus 5 OHS after last rep
5 x 50kg - right shoulder complained the whole set
5 x 55kg - plus 5 OHS after last rep
Glad to be able to have a crack at these again after almost a week. No heavy (for me) attempts yet. Weirdly, my right shoulder felt really off in the catch for all reps with 50kg but improved again with 55kg.
Partial-ROM Pull-ups
10 x BW
20 x BW
All reps from slightly below horizontal to top position. High-reps for some lactic acid goodness. Pull-ups definitely kinder on my forearm at the hang than chins but I can still only do the top half of the movement without pain or discomfort.
Have some max attempts to look forward to in 10 days time. I think I'll try deads, back squats and bench too if my shoulder and arm are happy.
Mon 21/01/13
When I woke up this morning I knew I was fighting a bug of some kind: sneezing, a bit of a sore throat going on and a bit tight-chested. Not happy about that. So, by tonight, I wasn't feeling like doing anything much. It was going to be my first 5s-type workout for squats anyway so I wasn't going to be pushing the load up tonight.
General Warmup
OHS's with broom handle
Careful and slow partial-ROM dislocates! Better again.
Partial ROM neutral-grip pull-ups to test a new set-up
C&J
1 x 40kg + 2 jerks
1 x 40kg + 2 jerks
1 x 50kg + 2 push presses
1 x 60kg + 2 push presses
1 x 70kg + 2 jerks
1 x 80kg + push press
Annoyingly, at that point I hurt my left hand again when push-pressing 80kg. There's a very apparent hard and slightly raised bruised area between my third and fourth metacarpals. It got worse again after that press and maybe the jerk before. I didn't like the look of it and don't want to aggravate the problem so I stopped there. I hope it will resolve itself with a bit of rest.
High-bar Back Squat
W/U: 10 x 60kg, 5 x 90kg, 5 x 120kg
5 x 140kg (308lb) @ RPE 8.5!
5 x 140kg (308lb)
5P x 140kg (308lb) - all paused reps
Met-set: 50 x air-squats - brief pauses at 20 reps and 35 reps because of the insane burn!
So that was all much harder than I would have liked. It shows the effect a bit of a bug can have. My sleep hasn't been great over the past few days either which hasn't helped. I decided to try pauses for the last set because this should be easy! Doing air-squats right afterwards was the plain nasty: very intense burn.
Handstand Against Wall
1 x 30 secs
1 x 30 secs
1 x 30 secs
1 x 30 secs
1 x 45 secs
About a minute between handstands. Much more tiring than normal but, thankfully, it didn't hurt my hand like holding a bar overhead now does. Also, I tried to grab some water after round two and managed to almost choke myself. What an eediot! Really could have done without that.
So, not a great session by any stretch of the imagination; but, I'll take Dan John's advice and embrace this lousy day because it means another good day is just around the corner.
I hope the bug is gone/on the way out by tomorrow. My arm is definitely healing well and I haven't managed to aggravate it again. My hand is now the biggest nuisance, seeing that it is just as bad, if not worse, as when I hurt it snatching at the end of December when my strap snapped. I'll probably have to leave off any overhead work and maybe floor presses and benching too until I'm sure it's on the mend. I've iced it tonight.
When I woke up this morning I knew I was fighting a bug of some kind: sneezing, a bit of a sore throat going on and a bit tight-chested. Not happy about that. So, by tonight, I wasn't feeling like doing anything much. It was going to be my first 5s-type workout for squats anyway so I wasn't going to be pushing the load up tonight.
General Warmup
OHS's with broom handle
Careful and slow partial-ROM dislocates! Better again.
Partial ROM neutral-grip pull-ups to test a new set-up
C&J
1 x 40kg + 2 jerks
1 x 40kg + 2 jerks
1 x 50kg + 2 push presses
1 x 60kg + 2 push presses
1 x 70kg + 2 jerks
1 x 80kg + push press
Annoyingly, at that point I hurt my left hand again when push-pressing 80kg. There's a very apparent hard and slightly raised bruised area between my third and fourth metacarpals. It got worse again after that press and maybe the jerk before. I didn't like the look of it and don't want to aggravate the problem so I stopped there. I hope it will resolve itself with a bit of rest.
High-bar Back Squat
W/U: 10 x 60kg, 5 x 90kg, 5 x 120kg
5 x 140kg (308lb) @ RPE 8.5!
5 x 140kg (308lb)
5P x 140kg (308lb) - all paused reps
Met-set: 50 x air-squats - brief pauses at 20 reps and 35 reps because of the insane burn!
So that was all much harder than I would have liked. It shows the effect a bit of a bug can have. My sleep hasn't been great over the past few days either which hasn't helped. I decided to try pauses for the last set because this should be easy! Doing air-squats right afterwards was the plain nasty: very intense burn.
Handstand Against Wall
1 x 30 secs
1 x 30 secs
1 x 30 secs
1 x 30 secs
1 x 45 secs
About a minute between handstands. Much more tiring than normal but, thankfully, it didn't hurt my hand like holding a bar overhead now does. Also, I tried to grab some water after round two and managed to almost choke myself. What an eediot! Really could have done without that.
So, not a great session by any stretch of the imagination; but, I'll take Dan John's advice and embrace this lousy day because it means another good day is just around the corner.
I hope the bug is gone/on the way out by tomorrow. My arm is definitely healing well and I haven't managed to aggravate it again. My hand is now the biggest nuisance, seeing that it is just as bad, if not worse, as when I hurt it snatching at the end of December when my strap snapped. I'll probably have to leave off any overhead work and maybe floor presses and benching too until I'm sure it's on the mend. I've iced it tonight.
Last edited:
thegentleman1981
New Member
Mon 21/01/13
When I woke up this morning I knew I was fighting a bug of some kind: sneezing, a bit of a sore throat going on and a bit tight-chested. Not happy about that. So, by tonight, I wasn't feeling like doing anything much. It was going to be my first 5s-type workout for squats anyway so I wasn't going to be pushing the load up tonight.
General Warmup
OHS's with broom handle
Careful and slow partial-ROM dislocates! Better again.
Partial ROM neutral-grip pull-ups to test a new set-up
C&J
1 x 40kg + 2 jerks
1 x 40kg + 2 jerks
1 x 50kg + 2 push presses
1 x 60kg + 2 push presses
1 x 70kg + 2 jerks
1 x 80kg + push press
Annoyingly, at that point I hurt my left hand again when push-pressing 80kg. There's a very apparent hard and slightly raised bruised area between my third and fourth metacarpals. It got worse again after that press and maybe the jerk before. I didn't like the look of it and don't want to aggravate the problem so I stopped there. I hope it will resolve itself with a bit of rest.
High-bar Back Squat
W/U: 10 x 60kg, 5 x 90kg, 5 x 120kg
5 x 140kg (308lb) @ RPE 8.5!
5 x 140kg (308lb)
5P x 140kg (308lb) - all paused reps
Met-set: 50 x air-squats - brief pauses at 20 reps and 35 reps because of the insane burn!
So that was all much harder than I would have liked. It shows the effect a bit of a bug can have. My sleep hasn't been great over the past few days either which hasn't helped. I decided to try pauses for the last set because this should be easy! Doing air-squats right afterwards was the plain nasty: very intense burn.
Handstand Against Wall
1 x 30 secs
1 x 30 secs
1 x 30 secs
1 x 30 secs
1 x 45 secs
About a minute between handstands. Much more tiring than normal but, thankfully, it didn't hurt my hand like holding a bar overhead now does. Also, I tried to grab some water after round two and managed to almost choke myself. What an eediot! Really could have done without that.
So, not a great session by any stretch of the imagination; but, I'll take Dan John's advice and embrace this lousy day because it means another good day is just around the corner.
I hope the bug is gone/on the way out by tomorrow. My arm is definitely healing well and I haven't managed to aggravate it again. My hand is now the biggest nuisance, seeing that it is just as bad, if not worse, as when I hurt it snatching at the end of December when my strap snapped. I'll probably have to leave off any overhead work and maybe floor presses and benching too until I'm sure it's on the mend. I've iced it tonight.
nah. that sucks.
Having a cold is a bad medium': u are not healthy but not completely sick. so on the question to work out everybody will go cause u have no fever and are not really sick.
I learned and also stay away from the gym when having a cold. its not worth it: feeling weak,tired and crawling through the session just makes no sense.
Stay away from the weights!
Wed 23/01/13
With virus! Aching and headachey. Tight chest. Yuck.
Also, I've been advised to see a Doc about the lump in my hand to rule out any possible metacarpal issues but as I'm not going to be lifting for a day or two I'll see if it recovers a bit more. I'm hoping it's just a rotten bruise.
Re training and colds: if it's in my head only, I train. If it's below neck I don't. It's always worked for me and, having talked to a few docs about this, it seems like a wise course. Training heavy when your body is fighting a nasty virus can do more harm than any good. Back in the day, I hated missing a session but now I'm much more chilled about life in general. I find injuries more annoying than illness because injuries are usually my own stupid fault.
While I'm having a bit of down time, I'm working out where and how to rig up gymnastic rings in my house and how to build something to allow me to work my lower-back concentrically and eccentrically rather than only doing isometric work. It'll be some form of reverse-hyper contraption.
With virus! Aching and headachey. Tight chest. Yuck.
Also, I've been advised to see a Doc about the lump in my hand to rule out any possible metacarpal issues but as I'm not going to be lifting for a day or two I'll see if it recovers a bit more. I'm hoping it's just a rotten bruise.
Re training and colds: if it's in my head only, I train. If it's below neck I don't. It's always worked for me and, having talked to a few docs about this, it seems like a wise course. Training heavy when your body is fighting a nasty virus can do more harm than any good. Back in the day, I hated missing a session but now I'm much more chilled about life in general. I find injuries more annoying than illness because injuries are usually my own stupid fault.
While I'm having a bit of down time, I'm working out where and how to rig up gymnastic rings in my house and how to build something to allow me to work my lower-back concentrically and eccentrically rather than only doing isometric work. It'll be some form of reverse-hyper contraption.
Wed 23/01/13
Well whadaya know? I started to feel a bit better: chest freeing up, stopped sneezing, headache not as bad. Thought I'd do some light work to get my blood flowing.
Tonight's workout has been brought to you by the number 80!
Front Squats
10 x 40kg
10 x 60kg
10 x 80kg
Bench
20 x 40kg
15 x 60kg
10 x 70kg
15 x 80kg
EZ-bar Row
10 x 40kg
10 x 60kg
15 x 80kg
Handstand Against Wall
1 x 30 sec
1 x 30 sec
1 x 20 sec
80 total seconds!
Not stupidly easy or hard; just enough to get a sweat up and the blood flowing.
I used a sponge in my left hand for the floor-presses. It seemed to help so I may be able to do the same thing when pressing overhead. I am also hoping that I can clean the bar without issue; the problem seems to come with catching the bar when jerking.
Time for food and then, hopefully, a good night's sleep.
Well whadaya know? I started to feel a bit better: chest freeing up, stopped sneezing, headache not as bad. Thought I'd do some light work to get my blood flowing.
Tonight's workout has been brought to you by the number 80!
Front Squats
10 x 40kg
10 x 60kg
10 x 80kg
Bench
20 x 40kg
15 x 60kg
10 x 70kg
15 x 80kg
EZ-bar Row
10 x 40kg
10 x 60kg
15 x 80kg
Handstand Against Wall
1 x 30 sec
1 x 30 sec
1 x 20 sec
80 total seconds!
Not stupidly easy or hard; just enough to get a sweat up and the blood flowing.
I used a sponge in my left hand for the floor-presses. It seemed to help so I may be able to do the same thing when pressing overhead. I am also hoping that I can clean the bar without issue; the problem seems to come with catching the bar when jerking.
Time for food and then, hopefully, a good night's sleep.
They shoot horses, don't they?
Thu 24/01/13
So, I have the remains of a bug (still a bit headachy, chesty and not feeling strong), I have a sore right arm and a sore left hand. What to do? Why, deads, of course?
I haven't deadlifted for over two months! Let's see how much worse my deadlifting has got in that time.
I decided that if my arm or hand hurt, or if I just felt terribly weak, I would stop right away.
Deadlift
W/U: 10 x 60kg, 5 x 90kg, 5 x 110kg, 5 x 130kg - all regular grip; no belt
5 x 150kg (330lb) - reverse grip
5 x 160kg (352lb) - reverse grip; loose belt
5 x 160kg (352lb) - hook grip; loose belt
5 x 170kg (375lb) - hook grip; loose belt
3 x 180kg (397lb) - hook grip; belt up one notch
All sets in socks. Last two sets were more touch and go. I actually intended to do 170kg for a single but the first rep went up smoothly so I just carried on for 5. That was a bit of a surprise. Nothing hurt either. So I put 180kg on the bar which I managed for a single back on 29th of October last year.
The bar came up ok. However, after 3 reps my left hand was definitely complaining so I put the bar down. I think my form was going a bit too so it was probably just as well. The lump on my hand is more sore again now so I'll be icing it again.
Sometimes (often?), I am really dumb but there's just something about deadlifting that makes you want to throw caution to the wind and lift the damn bar!
I'm pleased with that result because my deadlift is better than it was three months ago, and on a diet of relatively light cleans and snatches. My squats have been heavier than my cleans, but front squats and high-bar squats don't have the same carry-over to deads as low-bar squats.
Once my hand is sorted, I think I can get my deads back to 5 reps with 180kg reasonably quickly. That means I'll be back to a single with 200kg+ quite quickly too. My long term goal is 227kg (500lb). If I can only stay unbroken I might actually have a chance at it!
Thu 24/01/13
So, I have the remains of a bug (still a bit headachy, chesty and not feeling strong), I have a sore right arm and a sore left hand. What to do? Why, deads, of course?
I haven't deadlifted for over two months! Let's see how much worse my deadlifting has got in that time.
I decided that if my arm or hand hurt, or if I just felt terribly weak, I would stop right away.
Deadlift
W/U: 10 x 60kg, 5 x 90kg, 5 x 110kg, 5 x 130kg - all regular grip; no belt
5 x 150kg (330lb) - reverse grip
5 x 160kg (352lb) - reverse grip; loose belt
5 x 160kg (352lb) - hook grip; loose belt
5 x 170kg (375lb) - hook grip; loose belt
3 x 180kg (397lb) - hook grip; belt up one notch
All sets in socks. Last two sets were more touch and go. I actually intended to do 170kg for a single but the first rep went up smoothly so I just carried on for 5. That was a bit of a surprise. Nothing hurt either. So I put 180kg on the bar which I managed for a single back on 29th of October last year.
The bar came up ok. However, after 3 reps my left hand was definitely complaining so I put the bar down. I think my form was going a bit too so it was probably just as well. The lump on my hand is more sore again now so I'll be icing it again.
Sometimes (often?), I am really dumb but there's just something about deadlifting that makes you want to throw caution to the wind and lift the damn bar!
I'm pleased with that result because my deadlift is better than it was three months ago, and on a diet of relatively light cleans and snatches. My squats have been heavier than my cleans, but front squats and high-bar squats don't have the same carry-over to deads as low-bar squats.
Once my hand is sorted, I think I can get my deads back to 5 reps with 180kg reasonably quickly. That means I'll be back to a single with 200kg+ quite quickly too. My long term goal is 227kg (500lb). If I can only stay unbroken I might actually have a chance at it!
Fri 25/01/13
Still not 100% but getting there. Lower back fairly fried from last night's deads.
General Warmup
OHS's with broom handle
Careful partial-ROM dislocates! Still improving.
Front Squats
WU: 10 x 20kg, 10 x 40kg, 10 x 70kg
7 x 100kg (220lb)
7 x 100kg (220lb)
7 x 100kg (220lb)
7 x 100kg (220lb)
12 x 100kg (220lb) - PR!
Loose belted; knee sleeves.
All 40 reps with 100kg were performed as quickly and as deeply as possible. Decided to keep going on the last set and made it to 12 reps for a PR. Fairly surprising considering it was my last set and I was feeling tired by then, plus I'm not feeling 100% yet. Felt decidedly worse afterwards too.
Pull-ups
20 x bw - partial ROM for continuing right forearm rehab
Floor Press
25 x 40kg
15 x 60kg
15 x 70kg
20 x 80kg PR
Had to hold a piece of sponge padding in my left hand to avoid compressing the contusion. Right shoulder felt pretty good. Looking forward to being able to up the load with these again once my hand improves.
Handstand Against Wall
80 sec PR
Last 5 seconds were very tough. Beat previous PR by 5 seconds.
Reverse Hypers
25
40
High reps to move some blood into my very sore lower spinal erectors.
Three PR's tonight. Good session.
Still not 100% but getting there. Lower back fairly fried from last night's deads.
General Warmup
OHS's with broom handle
Careful partial-ROM dislocates! Still improving.
Front Squats
WU: 10 x 20kg, 10 x 40kg, 10 x 70kg
7 x 100kg (220lb)
7 x 100kg (220lb)
7 x 100kg (220lb)
7 x 100kg (220lb)
12 x 100kg (220lb) - PR!
Loose belted; knee sleeves.
All 40 reps with 100kg were performed as quickly and as deeply as possible. Decided to keep going on the last set and made it to 12 reps for a PR. Fairly surprising considering it was my last set and I was feeling tired by then, plus I'm not feeling 100% yet. Felt decidedly worse afterwards too.
Pull-ups
20 x bw - partial ROM for continuing right forearm rehab
Floor Press
25 x 40kg
15 x 60kg
15 x 70kg
20 x 80kg PR
Had to hold a piece of sponge padding in my left hand to avoid compressing the contusion. Right shoulder felt pretty good. Looking forward to being able to up the load with these again once my hand improves.
Handstand Against Wall
80 sec PR
Last 5 seconds were very tough. Beat previous PR by 5 seconds.
Reverse Hypers
25
40
High reps to move some blood into my very sore lower spinal erectors.
Three PR's tonight. Good session.
nativetroutbum
Member
I've never actually read a good explanation for this but I'm fairly certain that it's due to a surge in nitrogen in the blood after a particularly heavy/hard set demanding a high RPE (usually a 10 for me) caused by deamination. I guess my nose is very sensitive to Ammonia (NH3). It doesn't come out in my sweat, it's purely an olfactory experience.
26-28/01/13
So, this bug has gone on my chest more than I had hoped. I don't think it helped to go walking yesterday: I was rained on, hailed on and battered by icy winds. It was only a 5-mile walk which I thought would be good for me but last night I had a night of very little sleep and with lots of coughing. Today I am feeling tired. I may or may not train tonight depending on how my warmups go. I hope to at least squat. I've had the whole weekend without any lifting but it seems more like a week!
I'm still figuring out the best way to make a reverse-hyper but I have a temporary thing rigged up so I can at least start doing something even if it is with only my leg weight and any plates I can tie on to my ankles.
I am hoping to do some max singles at the end of this month: this Thursday. It looks like they'll be the power lifts as my arm and hand are still not up to max effort O-lifts yet. I may do them on Friday as I have other things going on before then. So, I'll be benching, squatting and deadlifting. I am going to try to get time to spread them out during the day if at all possible.
So, this bug has gone on my chest more than I had hoped. I don't think it helped to go walking yesterday: I was rained on, hailed on and battered by icy winds. It was only a 5-mile walk which I thought would be good for me but last night I had a night of very little sleep and with lots of coughing. Today I am feeling tired. I may or may not train tonight depending on how my warmups go. I hope to at least squat. I've had the whole weekend without any lifting but it seems more like a week!
I'm still figuring out the best way to make a reverse-hyper but I have a temporary thing rigged up so I can at least start doing something even if it is with only my leg weight and any plates I can tie on to my ankles.
I am hoping to do some max singles at the end of this month: this Thursday. It looks like they'll be the power lifts as my arm and hand are still not up to max effort O-lifts yet. I may do them on Friday as I have other things going on before then. So, I'll be benching, squatting and deadlifting. I am going to try to get time to spread them out during the day if at all possible.
Mon 28/01/13
Not expecting anything much from tonight's workout. Somewhat congested but the virus is definitely on its way out now. Decided to go with warmups and then reduce volume when any work-set felt harder than it should.
General Warmup
OHS's with broom handle
Almost-full-ROM dislocates! - right arm improving more slowly now.
High-bar Squat
W-U: 10 x 70kg, 5 x 90kg, 5 x 120kg
6 x 140kg (308lb) @ RPE 9! - ammonia scent again.
5 x 140kg (308lb) @ RPE 8.5
Did several extra long pauses during the warmups to reinforce bottom position. Longest was ~30 sec for one rep with 90kg. Stopped after two work sets as they were just too hard for the number of reps.
Floor Press
25 x 40kg
15 x 60kg
15 x 80kg
15 x 90kg (198lb) @ RPE 9.5 PR - left hand padded.
A new 15RM! Ha! 15 reps is quite a lot of TUT with 90kg so stopped there.
EZ-bar Row
15 x 51kg
10 x 81kg
10 x 91kg @ RPE 9.5
8+2 x 101kg (223lb) - brief pause before last two reps, hence 8+2.
5 x 101kg (223lb)
First time I've rowed with +100kg for a long while. I should manage 101kg for 10 reps once I'm fully over this virus.
Chest congestion cleared up for a about an hour afterwards which was a bonus.
Still having to ice left hand after any pressing. I think the weekend off helped the contusion reduce a bit, but it's not happy yet.
Not expecting anything much from tonight's workout. Somewhat congested but the virus is definitely on its way out now. Decided to go with warmups and then reduce volume when any work-set felt harder than it should.
General Warmup
OHS's with broom handle
Almost-full-ROM dislocates! - right arm improving more slowly now.
High-bar Squat
W-U: 10 x 70kg, 5 x 90kg, 5 x 120kg
6 x 140kg (308lb) @ RPE 9! - ammonia scent again.
5 x 140kg (308lb) @ RPE 8.5
Did several extra long pauses during the warmups to reinforce bottom position. Longest was ~30 sec for one rep with 90kg. Stopped after two work sets as they were just too hard for the number of reps.
Floor Press
25 x 40kg
15 x 60kg
15 x 80kg
15 x 90kg (198lb) @ RPE 9.5 PR - left hand padded.
A new 15RM! Ha! 15 reps is quite a lot of TUT with 90kg so stopped there.
EZ-bar Row
15 x 51kg
10 x 81kg
10 x 91kg @ RPE 9.5
8+2 x 101kg (223lb) - brief pause before last two reps, hence 8+2.
5 x 101kg (223lb)
First time I've rowed with +100kg for a long while. I should manage 101kg for 10 reps once I'm fully over this virus.
Chest congestion cleared up for a about an hour afterwards which was a bonus.
Still having to ice left hand after any pressing. I think the weekend off helped the contusion reduce a bit, but it's not happy yet.
Wed 30/01/13
Still a bit congested.
General Warmup
OHS's with broom handle
Lunges
Almost-full-ROM dislocates with rubber band and then wooden pole - right arm still sucks.
Front Squat
W-U: 10 x 40, 5 x 70kg
5 x 105kg (231lb) @ RPE 8
5 x 105kg (231lb) @ RPE 8
5 x 105kg (231lb) @ RPE 8
5 x 105kg (231lb) @ RPE 8
10 x 105kg (231lb) @ RPE 8.5? PR?
Right knee complaining a little going into these. Sort of a twinge which was a bit annoying but it didn't affect my lifts at all. I think I could have squeezed out two more reps for that last set of 10. Even so, 10 x 105kg may be an all-time PR for front squats. I need to check back in my log. 30 total reps with 105kg is a fair amount of work for me too.
Floor Press
W-U: 30 x 40kg, 15 x 60kg, 10 x 80kg - left hand padded from this set on
17 x 90kg (198lb) @ RPE 10 PR
10 x 100kg (220lb) @ RPE 10
7+1 x 100kg (220lb) @ RPE 10
New 17RM! No shoulder pain doing these which is great. Now I just need my hand to be sorted.
Push-ups
25
Did these right after floor press; last 5 reps were killer.
Pendlay Row
W-U: 10 x 40kg, 10 x 60kg, 5 x 80kg
5 x 100kg (220lb)
Unfortunately, using a regular straight bar rather than my EZ-curl bar was a mistake. My right arm started to complain with 100kg so I stopped at 5 reps. Lesson learned.
Standing DB Press
20 x 22kg (48lb) - good burn set for my shoulder rehab; with the collars this is only just under 50lb but I never include them.
Hammer Curls
25 x 10kg
10 x 10kg
Primarily for right arm rehab. Did these holding two 5kg plates together, one arm at a time. Swapped arms and went right into second set for maximum burn.
Notes
Bit of a messy workout because I had to keep checking on a disk backup every few minutes. Didn't get enough work in for my rows, but hey... Hoping to feel up to a max attempt session for squats, deads and bench on Friday or Saturday.
Still a bit congested.
General Warmup
OHS's with broom handle
Lunges
Almost-full-ROM dislocates with rubber band and then wooden pole - right arm still sucks.
Front Squat
W-U: 10 x 40, 5 x 70kg
5 x 105kg (231lb) @ RPE 8
5 x 105kg (231lb) @ RPE 8
5 x 105kg (231lb) @ RPE 8
5 x 105kg (231lb) @ RPE 8
10 x 105kg (231lb) @ RPE 8.5? PR?
Right knee complaining a little going into these. Sort of a twinge which was a bit annoying but it didn't affect my lifts at all. I think I could have squeezed out two more reps for that last set of 10. Even so, 10 x 105kg may be an all-time PR for front squats. I need to check back in my log. 30 total reps with 105kg is a fair amount of work for me too.
Floor Press
W-U: 30 x 40kg, 15 x 60kg, 10 x 80kg - left hand padded from this set on
17 x 90kg (198lb) @ RPE 10 PR
10 x 100kg (220lb) @ RPE 10
7+1 x 100kg (220lb) @ RPE 10
New 17RM!
No shoulder pain doing these which is great. Now I just need my hand to be sorted.Push-ups
25
Did these right after floor press; last 5 reps were killer.
Pendlay Row
W-U: 10 x 40kg, 10 x 60kg, 5 x 80kg
5 x 100kg (220lb)
Unfortunately, using a regular straight bar rather than my EZ-curl bar was a mistake. My right arm started to complain with 100kg so I stopped at 5 reps. Lesson learned.
Standing DB Press
20 x 22kg (48lb) - good burn set for my shoulder rehab; with the collars this is only just under 50lb but I never include them.
Hammer Curls
25 x 10kg
10 x 10kg
Primarily for right arm rehab. Did these holding two 5kg plates together, one arm at a time. Swapped arms and went right into second set for maximum burn.
Notes
Bit of a messy workout because I had to keep checking on a disk backup every few minutes. Didn't get enough work in for my rows, but hey... Hoping to feel up to a max attempt session for squats, deads and bench on Friday or Saturday.
Fri 01/02/13
So tonight was my max attempt session for the big three powerlifts... only it wasn't! I did do bench and squats but left deads until tomorrow. I was just too tired tonight and still sore from my Wednesday session.
I decided to start with bench as my chest was feeling less hammered than my legs although still sore.
Bodyweight: 90.25kg (199lb)
Max Attempt - Session 1
General Warmup
Dislocates
Lunges
OHS with broom handle
Bench Press
W-U: 10 x 40kg, 5 x 70kg, 1 x 100kg
1 x 120kg (265lb) - relatively easy! Phew!
1 x 125kg (276lb) - not grindy; smooth all the way up.
1 x 130kg (287lb) - slow and grindy; sheer act of will to get this lift.
That matches my best ever bench which is pretty exciting considering I've done next to no actual benching for a good 9 months. I do believe that my previous 130kg was done after a Russian peaking program for bench. Just shows to go ya! Easier to regain than to make it in the first place. Now I just have to make a bit of improvement and finally get that 300 bench I've always wanted: I'm only 13 lbs away.
There is definitely a great deal of carry-over to benching from floor pressing. The other noteworthy thing is that I haven't done any heavy singles for ages—in fact, most of my f-p sets have been fairly high-rep—so I'm not exactly well drilled in max-effort singles.
As that took some stuffing out of me I decided to squat next and see how they went before making a decision on deads.
High-bar Back Squat
W-U: 10 x 70kg, 1 x 100kg, 1 x 130kg, 1 x 150kg
1 x 170kg (375lb) PR - felt hard but ok; not slow or grindy
0 x 180kg (397lb) - Oh dear!
So, squats were not as good as I'd hoped. As I warmed up I could feel the fatigue still in my legs from Wednesday's front squat session. You just know when you are not firing on all cylinders in the wheel house. Back felt strong though. A solid lift with 170kg was a great feeling. Much heavier than I've lifted in a while and yet it went up without a great deal of determination. 180kg was altogether different. It felt heavy and I dropped down into the hole smoothly but that was that! I sat there and knew I wasn't getting up so I gently lowered the bar to the rack safety bars and climbed out.
Hammer Curls
30 x 10kg - each arm
15 x 10kg - " "
Right arm rehab again. Performed unilaterally while holding two 5kg plates together. Squeezed out a few more reps than last time due to not having done any back work beforehand.
Notes
Pleased that I matched my old bench PR. I'm not disappointed with tonight's squat effort even though I had hoped for more; 170kg for high-bar is still a PR! I know I'll get 180kg soon as I know my legs weren't fully recovered tonight.
Deads tomorrow!
============================================
RPEs: 3-4 reps; 8.5: 2 reps; 9: 1 rep; 9.5: poss 1 rep; 10: max effort
P=Paused rep(s), CG=Clean Grip, SG=Snatch Grip
PO=Press Out, FF=Failed to Front, FB=Failed to Back
So tonight was my max attempt session for the big three powerlifts... only it wasn't! I did do bench and squats but left deads until tomorrow. I was just too tired tonight and still sore from my Wednesday session.
I decided to start with bench as my chest was feeling less hammered than my legs although still sore.
Bodyweight: 90.25kg (199lb)
Max Attempt - Session 1
General Warmup
Dislocates
Lunges
OHS with broom handle
Bench Press
W-U: 10 x 40kg, 5 x 70kg, 1 x 100kg
1 x 120kg (265lb) - relatively easy! Phew!
1 x 125kg (276lb) - not grindy; smooth all the way up.
1 x 130kg (287lb) - slow and grindy; sheer act of will to get this lift.
That matches my best ever bench which is pretty exciting considering I've done next to no actual benching for a good 9 months. I do believe that my previous 130kg was done after a Russian peaking program for bench. Just shows to go ya! Easier to regain than to make it in the first place. Now I just have to make a bit of improvement and finally get that 300 bench I've always wanted: I'm only 13 lbs away.
There is definitely a great deal of carry-over to benching from floor pressing. The other noteworthy thing is that I haven't done any heavy singles for ages—in fact, most of my f-p sets have been fairly high-rep—so I'm not exactly well drilled in max-effort singles.
As that took some stuffing out of me I decided to squat next and see how they went before making a decision on deads.
High-bar Back Squat
W-U: 10 x 70kg, 1 x 100kg, 1 x 130kg, 1 x 150kg
1 x 170kg (375lb) PR - felt hard but ok; not slow or grindy
0 x 180kg (397lb) - Oh dear!
So, squats were not as good as I'd hoped. As I warmed up I could feel the fatigue still in my legs from Wednesday's front squat session. You just know when you are not firing on all cylinders in the wheel house. Back felt strong though. A solid lift with 170kg was a great feeling. Much heavier than I've lifted in a while and yet it went up without a great deal of determination. 180kg was altogether different. It felt heavy and I dropped down into the hole smoothly but that was that! I sat there and knew I wasn't getting up so I gently lowered the bar to the rack safety bars and climbed out.
Hammer Curls
30 x 10kg - each arm
15 x 10kg - " "
Right arm rehab again. Performed unilaterally while holding two 5kg plates together. Squeezed out a few more reps than last time due to not having done any back work beforehand.
Notes
Pleased that I matched my old bench PR. I'm not disappointed with tonight's squat effort even though I had hoped for more; 170kg for high-bar is still a PR! I know I'll get 180kg soon as I know my legs weren't fully recovered tonight.
Deads tomorrow!
============================================
RPEs: 3-4 reps; 8.5: 2 reps; 9: 1 rep; 9.5: poss 1 rep; 10: max effort
P=Paused rep(s), CG=Clean Grip, SG=Snatch Grip
PO=Press Out, FF=Failed to Front, FB=Failed to Back
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