...because there's nothing more fun than getting into politics.
Well, I'm actually not going to use this time to try and convince anyone of my political standings. Instead, I'm going to use this post to talk (although relatively briefly) about the underlying issues of touchy subjects like abortion rights and same-sex marriage.
I'm going straight for the touchy subjects because they're the ones that, as a spectator, either leave me fascinated by the way people handle these topics, or leave me keen to drown out the noise of what people have to say. What I really want to cut down to is the heart of these issues, and why they are issues in the first place.
There's so much screaming on all sides of the fence, generally to the effect of: "I'm right, you're wrong, and you're a horrible human being because I'm right and you're wrong." In reality there's a big grey area in the middle, but airtime gets diverted to those who make the loudest sounds.
Why is there such heated argumentation (and, on occasion, intelligent debate) over these issues? Why are they such hot topics? The reason, I suspect, is because in some way both sides are (at least to an extent) right.
Let's look at abortion. The two major camps are "pro-life" and "pro-choice." The pro-choice camp stand up for a woman's right to have control over her body. The pro-life camp stand up for an unborn human's right to life. The struggle here is that both the woman and the growing child have needs and (perceived) rights. (I say perceived because rights are not something innately present, they are a social value.) If we take a step away from the heat of the argument, we'll probably see that it's unreasonable to go in with the attitude of: "I'm right, you're wrong, and you're a horrible human being because I'm right and you're wrong." Rather, we have a conflict of interests here: the interests of the woman and the interests of the child. At opposing ends of the argument, there are people who would have you believe that only the woman matters, or that only the child matters. In the grey area in between, you might instead encounter people who acknowledge the complexity of the issue.
With same-sex marriage, the major camps are those who support the rights to same-sex marriage, and those who oppose those rights. I'm not aware of any neat titles for each camp, unlike the pro-life and pro-choice camps when it comes to abortion rights. Anyway, to those who are for same-sex marriage, the opposition are typically called "homophobic," "intolerant" and "bigoted." Those who oppose it often have varied reasons for it, with reasons of spirit and tradition often being up the top of the list. And yes, some people do oppose same-sex marriage out of fear, hate or ruthless judgement. Now, why are same-sex marriage rights such a big deal? Because, like abortion, there's a conflict of interests here, with multiple hands in the marriage pie. Is marriage a religious issue? If so, the government and society have no say in it. Is marriage a state issue? If so, the churches have no say in it. Is marriage a human rights issue? If so, neither the government nor the churches have a say in it. The problem is, marriage is a state issue, a religious issue, and a human rights issue. Same-sex couples want the right to be married, and to call it marriage (depending on where you live, you may have all the same functional rights to marriage, but under a different title, like civil union). Churches want the right to do marriage their way, and to save the world from what they regard to be sin. The state wants...well, I don't know what the state wants other than to get paid. Nonetheless, we have at least three major parties that have something deeply invested in this issue.
So, what's the real solution? Stuffed if I know. I could tell you where my worldview and morals point me, but so long as I support a democracy, at a political level I have to regard my stance on these issues as an answer, not the answer. I could give the old adage: "Can't we all just get along?" but the answer is no, no we can't. Of course we have the theoretical capacity to get along, but the very fact that these touchy political issues cause such epic skubala is evidence that we (in general) would rather be right than happy, and are "open-minded" so long as the topic is something we would have gone for anyway.
On that note, goodnight.
Sunday, March 31, 2013
Saturday, March 30, 2013
Hundreds of Workouts Without Thinking About It
Back when I worked in a commercial gym, I'd often catch my colleagues sitting down for half an hour planning their next client's workout. As a general rule, taking the time to think about what your client needs and how you can structure that is a good thing. But when there's nothing special about your client (no health issues that require specific programming, no injuries, the client's goals revolve around general fitness and looking better naked), do you really need to spend that much time on each client's next workout?
For the average client with average goals and no special circumstances, here's a simple template you can follow for each workout:
1. Legs
2. Push
3. Hinge
4. Pull
5. Abs or Loaded Carry
Now, let's pick a few different exercises you can do for each of those 5 categories of exercise:
1. Legs: back squats, goblet squats, leg press, step ups
2. Push: bench press, overhead press, push ups, dips
3. Hinge: deadlift, RDL, hyperextension, bridge
4. Pull: pull ups, lat pull downs, rows, upright row
5. Abs/Loaded Carry: sit ups, planks, side bridge, farmer's walk
So, that's 5 movement types, and 4 exercises per movement type. That's hardly an exhaustive list, mind you. I could quite easily list off at least a couple different variations of each exercise on that list, still without really thinking about it. And there are plenty more movement types you could consider. Very often, when trainers early on in their careers spend so much time thinking about the next workout when there's nothing that they need to specifically worry about other than keeping things balanced, it's because they believe that they need to use a lot of different exercises each session in order to keep the clients coming. Depending on the clients, this may be true, although that isn't an absolute statement. Nonetheless, with 5 movement types and 4 exercises per movement type, you've got literally hundreds of different workouts that you could potentially give your clients.
That's not taking into account coaching, the many different options for progression (increasing weight, increasing reps, increasing sets, increasing ROM, decreasing rest, etc), "advanced" techniques, exercise arrangement (3x10 sets across, supersets, circuits, targeting reps, targeting time, etc) and the many other variables that you can play with.
It's my opinion that a fair amount of forethought should be given early on, but if you're spending a lot of time planning every single session when there isn't a clear need for it, then perhaps you should be focusing that attention on more pressing matters. If you understand exercise programming and have a well-reasoned system sorted out, then (for the most part) less time should be spent thinking about what to do next, and more time should be focused on how to use what's coming next.
For the average client with average goals and no special circumstances, here's a simple template you can follow for each workout:
1. Legs
2. Push
3. Hinge
4. Pull
5. Abs or Loaded Carry
Now, let's pick a few different exercises you can do for each of those 5 categories of exercise:
1. Legs: back squats, goblet squats, leg press, step ups
2. Push: bench press, overhead press, push ups, dips
3. Hinge: deadlift, RDL, hyperextension, bridge
4. Pull: pull ups, lat pull downs, rows, upright row
5. Abs/Loaded Carry: sit ups, planks, side bridge, farmer's walk
So, that's 5 movement types, and 4 exercises per movement type. That's hardly an exhaustive list, mind you. I could quite easily list off at least a couple different variations of each exercise on that list, still without really thinking about it. And there are plenty more movement types you could consider. Very often, when trainers early on in their careers spend so much time thinking about the next workout when there's nothing that they need to specifically worry about other than keeping things balanced, it's because they believe that they need to use a lot of different exercises each session in order to keep the clients coming. Depending on the clients, this may be true, although that isn't an absolute statement. Nonetheless, with 5 movement types and 4 exercises per movement type, you've got literally hundreds of different workouts that you could potentially give your clients.
That's not taking into account coaching, the many different options for progression (increasing weight, increasing reps, increasing sets, increasing ROM, decreasing rest, etc), "advanced" techniques, exercise arrangement (3x10 sets across, supersets, circuits, targeting reps, targeting time, etc) and the many other variables that you can play with.
It's my opinion that a fair amount of forethought should be given early on, but if you're spending a lot of time planning every single session when there isn't a clear need for it, then perhaps you should be focusing that attention on more pressing matters. If you understand exercise programming and have a well-reasoned system sorted out, then (for the most part) less time should be spent thinking about what to do next, and more time should be focused on how to use what's coming next.
Training -- Sat 30/03/2013
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x100kg
1x115kg
3x4x125kg -- Booyah! This felt better than last week's 3x5 at 118kg, but then this week I have my knee sleeves and belt.
5x118kg
8x103kg
RDL
8x60kg
3x8x90kg
GHR
3x8xD.Blue
Calf Raise/Decline Sit Ups
3x15x300lb/8xBW
And of course I did a boatload of rehab work throughout the session.
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x100kg
1x115kg
3x4x125kg -- Booyah! This felt better than last week's 3x5 at 118kg, but then this week I have my knee sleeves and belt.
5x118kg
8x103kg
RDL
8x60kg
3x8x90kg
GHR
3x8xD.Blue
Calf Raise/Decline Sit Ups
3x15x300lb/8xBW
And of course I did a boatload of rehab work throughout the session.
Friday, March 29, 2013
Training -- Fri 29/03/2013
Bench Press
10x20kg
5x35kg
3x50kg
1x65kg
3x4x80kg -- First and last rep of each set were a little off, but the middle reps felt really smooth and solid. Very last rep, my spotter moved to get the weight, so I had to race against him and protect the bar from his hands.
10x65kg -- Light touch of assistance from spotter on final rep.
Press
3x5x39kg -- I love micro-loading.
Pull Ups
3x8xBW
Seated Row
5x12x40kg
Incline DBBP
2x8x12.5kg
Apparently it's Good Friday today. I'll be doing a public reading of the crucifixion from Luke's gospel tonight, and eating lamb. I assume that I won't be doing both simultaneously, but I haven't been given a schedule, so only one way to find out.
10x20kg
5x35kg
3x50kg
1x65kg
3x4x80kg -- First and last rep of each set were a little off, but the middle reps felt really smooth and solid. Very last rep, my spotter moved to get the weight, so I had to race against him and protect the bar from his hands.
10x65kg -- Light touch of assistance from spotter on final rep.
Press
3x5x39kg -- I love micro-loading.
Pull Ups
3x8xBW
Seated Row
5x12x40kg
Incline DBBP
2x8x12.5kg
Apparently it's Good Friday today. I'll be doing a public reading of the crucifixion from Luke's gospel tonight, and eating lamb. I assume that I won't be doing both simultaneously, but I haven't been given a schedule, so only one way to find out.
My Thoughts on Wendler's 5/3/1
Intro
Jim Wendler is one of the powerlifting greats who has walked the walk and now writes to help other aspiring lifters along the way. Wendler is one of the few people who has squatted 1,000lb, so he might have some experience we can learn from. In this article we'll look at the program itself (briefly) and then my thoughts on it.
The Program
His program 5/3/1 is a fairly simple 4-week cycle, that looks something like this (other variations of the program exist, so this isn't the only version of it out there):
Wk 1: 5x65%, 5x75%, 5+ x85%
Wk 2: 3x70%, 3x80%, 3+ x90%
Wk 3: 5x75%, 3x85%, 1+ x95%
Wk 4: Deload
You'd start the program with ~90% 1RM as your training max, so all of the above %'s are based on that 90% figure (ie 5+ x85% = 5 or more reps at 85% of 90% 1RM), and then in each training cycle add a tiny bit of weight onto your training max.
You would train 4 days a week (ideally), with each day dedicated to a different lift (the vanilla lifts of the program are squat, bench press, deadlift, and overhead press), followed by a pile of assistance work. There are various assistance work protocols covered in the original 5/3/1 for raw strength manual, and I assume there are many more assistance work protocols covered in the 5/3/1 for powerlifters and 5/3/1 for bodybuilders manuals. One of the most common assistance work protocols is BBB: Boring But Big. This protocol is to simply take two exercises (one of them being the main lift) and do them for 5x10. Wendler recommends starting out light with the assistance work, so this 5x10 might only be at about 50% training max when you begin the program.
So, with a 1RM of 200kg (training max of 180kg), a squat day in the first week with BBB might look something like this:
Squats: Warm up; 5x117.5kg, 5x135kg, 5+ x152.5kg.
BBB: Squats 5x10x90kg; GHR 5x10.
As I said before, after each cycle, you would increase you training max slightly with each cycle of the program. You'd be looking at about a 2.5kg increase on the upper body lifts and a 5kg increase on the lower body lifts each month, which doesn't sound like much, but adds up to 30kg/60kg over the course of a year (on paper, at least).
Thoughts
5/3/1 is very neat and tidy, with clear progression built in, recovery, and auto-regulation (by seeing how many more reps you can achieve after the first 5, 3 or 1 in the top set). Progression, recovery and auto-regulation are good things. There also tends to be a lot of volume in the assistance work (although that depends on just what you do for assistance), which also has its benefits. There's definitely a lot of praise I can give for to this program.
However, it's been my personal experience that 1 set demonstrates strength, and additional sets build strength. While everything you do in the gym has its contributions, there's a very clear single set in each session which really counts, and that's the heaviest set of the main lift. The only lift of mine that's challenged this notion is my deadlift, but at the same time that 1 heavy set of deads was allowing me to improve on them next week, I was doing roughly 10 heavy sets of squats throughout the week, plus a lot of pull ups. But whenever I've worked with programs that have used 1 heavy set for everything, nothing has improved. 2-3 work sets, on the other hand, has been a formula for success with me.
Running in that same vein, I have done 5/3/1 before, and would you like to guess where I did make improvements? My assistance work! The top end of my strength plateaued throughout the program, but my mid-range strength increased each week. And of course, it's in the mid-rang that I was doing lots of sets.
One of the aspects of the program that's both a big pro and a big con is that you get to decide what to do for assistance work. On the bright side, this results in a very personalised program. On the down side, if you aren't firmly grounded in how to balance out a program in a way that is conducive to your goals and that prevents injuries, you don't have much place in choosing assistance work you'll do.
It should go without saying, but what works for me won't necessarily work for you, and vice versa. So don't take my experience as proof that you shouldn't try the program -- many people have and in doing so have had great results.
Jim Wendler is one of the powerlifting greats who has walked the walk and now writes to help other aspiring lifters along the way. Wendler is one of the few people who has squatted 1,000lb, so he might have some experience we can learn from. In this article we'll look at the program itself (briefly) and then my thoughts on it.
The Program
His program 5/3/1 is a fairly simple 4-week cycle, that looks something like this (other variations of the program exist, so this isn't the only version of it out there):
Wk 1: 5x65%, 5x75%, 5+ x85%
Wk 2: 3x70%, 3x80%, 3+ x90%
Wk 3: 5x75%, 3x85%, 1+ x95%
Wk 4: Deload
You'd start the program with ~90% 1RM as your training max, so all of the above %'s are based on that 90% figure (ie 5+ x85% = 5 or more reps at 85% of 90% 1RM), and then in each training cycle add a tiny bit of weight onto your training max.
You would train 4 days a week (ideally), with each day dedicated to a different lift (the vanilla lifts of the program are squat, bench press, deadlift, and overhead press), followed by a pile of assistance work. There are various assistance work protocols covered in the original 5/3/1 for raw strength manual, and I assume there are many more assistance work protocols covered in the 5/3/1 for powerlifters and 5/3/1 for bodybuilders manuals. One of the most common assistance work protocols is BBB: Boring But Big. This protocol is to simply take two exercises (one of them being the main lift) and do them for 5x10. Wendler recommends starting out light with the assistance work, so this 5x10 might only be at about 50% training max when you begin the program.
So, with a 1RM of 200kg (training max of 180kg), a squat day in the first week with BBB might look something like this:
Squats: Warm up; 5x117.5kg, 5x135kg, 5+ x152.5kg.
BBB: Squats 5x10x90kg; GHR 5x10.
As I said before, after each cycle, you would increase you training max slightly with each cycle of the program. You'd be looking at about a 2.5kg increase on the upper body lifts and a 5kg increase on the lower body lifts each month, which doesn't sound like much, but adds up to 30kg/60kg over the course of a year (on paper, at least).
Thoughts
5/3/1 is very neat and tidy, with clear progression built in, recovery, and auto-regulation (by seeing how many more reps you can achieve after the first 5, 3 or 1 in the top set). Progression, recovery and auto-regulation are good things. There also tends to be a lot of volume in the assistance work (although that depends on just what you do for assistance), which also has its benefits. There's definitely a lot of praise I can give for to this program.
However, it's been my personal experience that 1 set demonstrates strength, and additional sets build strength. While everything you do in the gym has its contributions, there's a very clear single set in each session which really counts, and that's the heaviest set of the main lift. The only lift of mine that's challenged this notion is my deadlift, but at the same time that 1 heavy set of deads was allowing me to improve on them next week, I was doing roughly 10 heavy sets of squats throughout the week, plus a lot of pull ups. But whenever I've worked with programs that have used 1 heavy set for everything, nothing has improved. 2-3 work sets, on the other hand, has been a formula for success with me.
Running in that same vein, I have done 5/3/1 before, and would you like to guess where I did make improvements? My assistance work! The top end of my strength plateaued throughout the program, but my mid-range strength increased each week. And of course, it's in the mid-rang that I was doing lots of sets.
One of the aspects of the program that's both a big pro and a big con is that you get to decide what to do for assistance work. On the bright side, this results in a very personalised program. On the down side, if you aren't firmly grounded in how to balance out a program in a way that is conducive to your goals and that prevents injuries, you don't have much place in choosing assistance work you'll do.
It should go without saying, but what works for me won't necessarily work for you, and vice versa. So don't take my experience as proof that you shouldn't try the program -- many people have and in doing so have had great results.
Wednesday, March 27, 2013
Training -- Tue 26 and Wed 28/03/2013
TUESDAY
Bench Press
10x20kg
5x35kg
3x50kg
1x62.5kg
3x5x75kg
7x65kg
9x55kg
I warmed up with a bunch of rehab exercises. No bicep pain while benching. I wasn't even sure if I would bench, so I did the first set with the empty bar prepared to stop immediately if it caused problems. It didn't, which made me a happy camper. Shoulder still isn't 100%, but it's definitely showing signs of improvement.
Pull Ups
4x6xBW -- None too strenuous.
Press
3x10x20kg -- Seemed like a reasonable idea, considering these were pain-free on Friday. My shoulder did not complain.
Seated Row
3x10x40kg
12x30kg
15x20kg
WEDNESDAY
Front Squats
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x85kg
Paused Squats
6x85kg
6x95kg
5x102.5kg
2x5x110kg -- Not easy at all. I feel these a lot in my glutes, which makes me feel happy. I did various shoulder rehab exercises between sets, which kept my shoulders happy while squatting (my shoulder wasn't keen on the very first set, which reminded me to do my fiddly stuff).
Deadlifts
10x60kg
5x80kg
3x100kg
1x120kg
1x135kg
5x2x150kg -- I went in today wanting to do 3x3, but with each rep being a grinder, it became clear to me in the first set that going for a third rep wasn't going to end well. So, with some motivation from Nick and Benji, I made up for it by doing an extra 2 sets.
GHR/Shrugs
3x6xD.Blue/15x79kg
Calf Raise/Decline Sit Ups
3x15x300lb/8xBW
Bench Press
10x20kg
5x35kg
3x50kg
1x62.5kg
3x5x75kg
7x65kg
9x55kg
I warmed up with a bunch of rehab exercises. No bicep pain while benching. I wasn't even sure if I would bench, so I did the first set with the empty bar prepared to stop immediately if it caused problems. It didn't, which made me a happy camper. Shoulder still isn't 100%, but it's definitely showing signs of improvement.
Pull Ups
4x6xBW -- None too strenuous.
Press
3x10x20kg -- Seemed like a reasonable idea, considering these were pain-free on Friday. My shoulder did not complain.
Seated Row
3x10x40kg
12x30kg
15x20kg
WEDNESDAY
Front Squats
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x85kg
Paused Squats
6x85kg
6x95kg
5x102.5kg
2x5x110kg -- Not easy at all. I feel these a lot in my glutes, which makes me feel happy. I did various shoulder rehab exercises between sets, which kept my shoulders happy while squatting (my shoulder wasn't keen on the very first set, which reminded me to do my fiddly stuff).
Deadlifts
10x60kg
5x80kg
3x100kg
1x120kg
1x135kg
5x2x150kg -- I went in today wanting to do 3x3, but with each rep being a grinder, it became clear to me in the first set that going for a third rep wasn't going to end well. So, with some motivation from Nick and Benji, I made up for it by doing an extra 2 sets.
GHR/Shrugs
3x6xD.Blue/15x79kg
Calf Raise/Decline Sit Ups
3x15x300lb/8xBW
Saturday, March 23, 2013
Training -- Sat 23/03/2013
I saw the physio at 8:30 this morning. Looking at what I had been experiencing, she agreed with my analysis that it's probably a nerve doing something wrong in my shoulder, and even narrowed down which nerve it's likely to be (addressing two nerves that would cause my symptoms). She gave me some mobility exercises, some strengthening exercises and some stretches to do for my shoulder and my neck, and said that if the problem's still there in 2 weeks, come back for a second appointment.
Squats
I forgot my gym bag, somehow, which had my belt and knee sleeves in it. My knees didn't like training without sleeves very much. Fortunately, I had no competition for the gym's communal belt (as is usually the case -- those of us who use belts usually use our own belts, with few exceptions), so I was still able to do the target weights for this session.
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x100kg
3x5x118kg
5x110kg
8x95kg
15x88kg
RDL
8x60kg
3x8x85kg
GHR
3x6xD.Blue
Calf Raise
3x8x340lb
Decline Sit Ups
3x8
In the middle of the session, and again towards the end, I did several of the rehab exercises given to me. My left shoulder's feeling pretty good right now, but still not as solid as my right shoulder.
Squats
I forgot my gym bag, somehow, which had my belt and knee sleeves in it. My knees didn't like training without sleeves very much. Fortunately, I had no competition for the gym's communal belt (as is usually the case -- those of us who use belts usually use our own belts, with few exceptions), so I was still able to do the target weights for this session.
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x100kg
3x5x118kg
5x110kg
8x95kg
15x88kg
RDL
8x60kg
3x8x85kg
GHR
3x6xD.Blue
Calf Raise
3x8x340lb
Decline Sit Ups
3x8
In the middle of the session, and again towards the end, I did several of the rehab exercises given to me. My left shoulder's feeling pretty good right now, but still not as solid as my right shoulder.
Friday, March 22, 2013
Training -- Fri 22/03/2013
I considered not going to the gym today, and that would have been a wise decision. Then when I approached the gym on my trip home, instead of bypassing it I merged left and decided to see what I could do.
Incline Bench Press
10x20kg -- Not nearly as bad as benching on Tuesday, but I could feel undue tension in my left bicep, which was the first sign of trouble earlier in the week. So I concluded that continuing wasn't as good an idea as trying something else.
Press
10x20kg -- I had my suspicions that this exercise would feel good, and my suspicions proved to be correct. So I started loading up the bar.
5x25kg
3x30kg
1x35kg
5x5x38kg
Fat Gripz Row
3x12x52.5kg
Wide Grip Seated Row
3x12x40kg
And then I proceeded to do some external rotations, tricep pushdowns and curls with a light resistance band. No pull ups; I'm paranoid of them right now.
Physio tomorrow, hopefully they can sort out my shoulder and won't give me terrible news like "no lifting for 6 weeks."
In other news, I got the results of my blood test back yesterday. Like the last blood test I took, the diagnosis is that I'm very, very boring. Whoop-whoop-whoop!
Incline Bench Press
10x20kg -- Not nearly as bad as benching on Tuesday, but I could feel undue tension in my left bicep, which was the first sign of trouble earlier in the week. So I concluded that continuing wasn't as good an idea as trying something else.
Press
10x20kg -- I had my suspicions that this exercise would feel good, and my suspicions proved to be correct. So I started loading up the bar.
5x25kg
3x30kg
1x35kg
5x5x38kg
Fat Gripz Row
3x12x52.5kg
Wide Grip Seated Row
3x12x40kg
And then I proceeded to do some external rotations, tricep pushdowns and curls with a light resistance band. No pull ups; I'm paranoid of them right now.
Physio tomorrow, hopefully they can sort out my shoulder and won't give me terrible news like "no lifting for 6 weeks."
In other news, I got the results of my blood test back yesterday. Like the last blood test I took, the diagnosis is that I'm very, very boring. Whoop-whoop-whoop!
Wednesday, March 20, 2013
Training -- Wed 20/03/2013
Front Squat
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x82.5kg -- So far so good as far as my left shoulder goes.
Pause Squat
6x82.5kg
6x95kg
3x6x102.5kg -- Alas, now my left shoulder was being unfriendly, and it caused problems for my whole left arm.
Deadlift
10x60kg
5x80kg
3x100kg
1x120kg
1x135kg
3x3x145kg -- Last rep of each set felt like it mustn't have been pretty to watch, however this did (surprisingly) make my left shoulder/arm feel better.
GHR
3x6xD.Blue
10xBW
10x20kg
5x40kg
3x60kg
3x72.5kg
2x3x82.5kg -- So far so good as far as my left shoulder goes.
Pause Squat
6x82.5kg
6x95kg
3x6x102.5kg -- Alas, now my left shoulder was being unfriendly, and it caused problems for my whole left arm.
Deadlift
10x60kg
5x80kg
3x100kg
1x120kg
1x135kg
3x3x145kg -- Last rep of each set felt like it mustn't have been pretty to watch, however this did (surprisingly) make my left shoulder/arm feel better.
GHR
3x6xD.Blue
Tuesday, March 19, 2013
Training -- Tue 19/03/2013
This wasn't an off day. This was a day where something was wrong. From the first set of bench press, my left arm was giving me all sorts of grief. It felt like my bicep was in trouble, but I'm 99.999% sure that the issue was my left shoulder.
Pull Ups
10xBW
Bench Press
10x20kg
5x35kg
3x50kg
3x60kg
3x70kg
0x80kg -- This should have been an easy triple, but with my left arm/shoulder doing its thing, the bar didn't come off my chest even once.
10x60kg
9x60kg
Seated Row
3x10x40kg -- Narrow grip.
3x10x40kg -- Wide grip.
Biceps Triset/Resistance Band Triceps Pushdown
10-10-10x5kg/15
2x10-10-10x5kg/20
Band Pull Apart
4x20
Pull Ups
10xBW
Bench Press
10x20kg
5x35kg
3x50kg
3x60kg
3x70kg
0x80kg -- This should have been an easy triple, but with my left arm/shoulder doing its thing, the bar didn't come off my chest even once.
10x60kg
9x60kg
Seated Row
3x10x40kg -- Narrow grip.
3x10x40kg -- Wide grip.
Biceps Triset/Resistance Band Triceps Pushdown
10-10-10x5kg/15
2x10-10-10x5kg/20
Band Pull Apart
4x20
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