Training -- Mon 30/06/2014

So, I went a bit silly today. How silly? Two workouts silly. I had good(ish) reason, though, being that my squats and deadlifts need more practice.

WORKOUT 1 -- UPPER BODY

Bench Press/Pull Ups

10x20kg/10xBW
5x40kg/10xBW
3x60kg/8xBW
1x70kg/6xBW
5x5x77.5kg/6xBW

OHP/Row

10x20kg/10x40kg
5x30kg/10x40kg
3x35kg/12x52kg
3x5x40kg/12x52kg
4x40kg/12x52kg
3x40kg/12x52kg

WORKOUT 2 -- LOWER BODY

Squats

10xBW
10x20kg
5x40kg
5x60kg
5x80kg
5x100kg
4x6x120kg

Walkouts

10x140kg -- Measuring by number of breaths.
10x160kg
10x170kg
10x180kg -- Dumping this behind me felt rewarding. Not getting crushed under it also felt pretty good.

SLDL

6x100kg
5x110kg
3x5x120kg

Training -- Sat 28/06/2014

Before I get into today's workout, yesterday I (supposedly) burned a little over 600kcal on the treadmill and crosstrainer, because I'm all about the gains. I then walked around fairly casually for 70min. If I assume that I burned about 5kcal/min while walking, that's an added 350kcal. After spending several hours at my destination, I walked another 40-odd minutes back to my car, so that's another 200kcal.

My destination was Hungry Jack's, where I had am Ultimate Double Whopper: Heavy Everything; a Bacon Deluxe; chips; and many refills of Coke.

Amidoingitrite?

Squats

20xBW
10x20kg
10x40kg
5x60kg
5x80kg
3x100kg
2x120kg
3x5x130kg -- Last 2 reps of each set were a grinder. I miss being strong. I have squatted more than this for 5's back in the day.

Pause Squats

3x5x100kg -- I figured I wasn't going to get 5x5 at 130kg, so time to lighten up and do some assistance work.

Deadlifts

5x100kg
3x120kg
2x140kg
3x3x160kg -- I recorded a set and saw much more back rounding than I would ever like to see in one of my deadlifts.
5x140kg

SLDL

8x100kg -- Haven't done these in ages. Probably why there was so much back rounding before.

Barbell Walkouts

100kg
140kg
3x160kg -- So that's what 160kg on my shoulders feels like. Good to know. I tried to hold each set for about 10 seconds, but without a timer in front of me, I have a feeling that I became subject to relativity, and "10 seconds" was probably closer to 3.

Training -- Thur 26/06/2014

Bench Press/Pull Ups

10x20kg/6xBW
5x40kg/6xBW
3x60kg/6xBW
1x75kg/6xBW
7x3x85kg/6xBW
2x4x80kg/6xBW
4x80kg/10xBW

So, I did a few pull ups today. Like, slightly above average. 88 all up. For bench press, I paused the first rep of each set. After that, it was a bit of a wild card if I'd pause the second rep. I don't think I paused any final reps. Lots of grinders there. My armpits are suggesting to me that they'll have some DOMS tomorrow.

Training -- Wed 25/06/2014

Squats

10xBW
10x20kg
10x40kg
5x70kg
3x100kg
1x120kg
2x130kg
4x3x130kg -- I had originally planned on doing 10x3 at this weight today, but once I only got 2 reps on my first work set, my confidence wasn't too great. A couple guys commented on my squats today, in awe at how much weight I was using. The pleasures of commercial gyms. So pleasing to the ego.

Deadlift

5x70kg
5x120kg
5x5x140kg -- After Saturday's session, this confirms the good that belts give.

Training -- Mon 23/06/2014

Bench Press/Pull Ups

10x20kg/10xBW
5x40kg/8xBW
3x60kg/6xBW
5x5x75kg/6xBW -- Back to upper/lower to prepare for a mock-meet in July. I enjoyed being able to add 5kg to my bench this week compared to last week's 5x5 at 70kg. 10x3's on Saturday probably helped there.

OHP

10x20kg
5x40kg
4x40kg
2x40kg +1 push press

Push Press/Cable Row

2x40kg/12x43kg
3x40kg/10x52kg
3x3x40kg/8x61kg

Rotator Cuff

10x5kg
8x5kg

Woodchops

10x12.5kg
10x15kg
10x20kg

Training -- Sat 21/06/2014

Squats (LB)

5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x110kg
5x5x120kg -- First low bar squat session in a long time. Tried not to take my stance too much wider than what I'm used to for high bar, since the last time I did low bar I tried out sumo stance and progressed about as rapidly as a turtle. Each set today felt like a grinder, but I also could have pushed out another rep if I forced myself. There's a bit of buttwink going on in the videos, but otherwise form looks pretty good. Just needs re-acclimating to the movement.

Deadlift

5x100kg
3x135kg -- When it became obvious that 5x5 wasn't happening at this weight, I decided to just start ramping up in lower reps and see how I go.
2x145kg -- And then I thought, "Hey, I know, I could put that belt thing back on. That might help the next set."
2x150kg
2x155kg
4x160kg -- Belts. Use them.

Bench Press/Block Row

10x20kg/5x40kg
5x40kg/5x40kg
3x60kg/5x50kg
1x70kg/5x50kg
1x75kg/3x60kg
10x3x80kg/3x60kg

When I told my mum I'd be home in a couple hours, I didn't mean to lie. But then, as the kids say when justifying they're bad sexual choices, one thing just led to another, and there I was 3.5 hours later finally closing up.

100kg Widowmaker

Training -- Wed 18/06/2014

Squats

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
20x100kg -- Booya! I'll be uploading a video of this later.

Deadlifts

5x100kg
5x5x130kg

Bench Press

10x20kg
5x40kg
1x60kg
5x5x70kg

Pull Ups -- Worked in with first 5 sets of bench

10xBW
8xBW
3x6xBW

Cable Row -- Worked in with last 3 sets of bench

3x10x52kg

Training -- Tue 17/06/2014

Clean+Jerk

20xBW Squat
10xBW lunge
5x20kg F.SQ
10x20kg BTN press -- Testing shoulder stability after Tim performed miracle treatment on my shoulders and arms. Painfree. Good sign.
3x20kg/10x20kg -- P.Clean/Overhead lunge
3x20kg
3x30kg
2x35kg
2x40kg
2x45kg
5x1x50kg

Training -- Mon 16/06/2014

Squats

10xBW
10x20kg
5x50kg
5x80kg
20x97.5kg -- In the uni gym. I like to imagine what other members might have been thinking seeing me load up the bar, followed by their thoughts seeing the reps performed.

Deadlift

5x97.5kg
5x5x125kg

Bench Press/Pull Ups/Calf Raise

10x20kg/10xBW/--
5x40kg/6xBW/--
10x65kg/8xBW/10x60kg
9x65kg/6xBW/10x100kg
7x65kg/6xBW/10x100kg

DB Shoulder Press/Cable Row

12x9kg/10x43kg -- When all the weights between 10 and 20kg are taken.
2x10x9kg/10x43kg

Training -- Fri 13/06/2014

This time I got the date correct.

Squats

20xBW
10x20kg
5x40kg
5x70kg
20x95kg -- I like these rep PB's.

Calf Raise

3x8x95kg

Deadlift

5x95kg
5x5x120kg -- It's getting there. Not quite the 10x145kg I managed last year, but it's getting there. My strength here will be back shortly enough.

Bench Press/Barbell Row

10x20kg/8x45kg
5x40kg/8x45kg
3x10x62.5kg/8x45kg

OHP/KB Row

10x20kg/10x18kg
5x30kg/10x18kg
3x5x35kg/10x18kg

Training -- Thur 13/06/2014

Clean + Jerk

20xBW Squat
10xBW Lunge
5x30kg F>SQ
3x30kg
3x35kg
3x3x40kg

Training -- Wed 11/06/2014

Clean and Jerk/Row

20xBW Squat
12xBW Lunge
10x20kg F.SQ
3x20kg
3x30kg/10x20kg
3x35kg
3x3x40kg/10x40kg

Squats

5x70kg
20x92.5kg -- That's more like it.

Calf Raise

2x6x92.5kg

Deadlift

5x92.5kg
5x5x115kg

Training -- MonTue 9-10/06/2014

Monday

Squats

10xBW
10x20kg
10x40kg
5x60kg
1x80kg
6x92.5kg
10x92.5kg -- I don't know what it was, but my belt was pushing into my diaphragm and making me feel winded, rather than making use of deep breathing. No 20-reppers today.

Deadlifts

5x92.5kg
5x5x110kg

Jerk/KB Row

2x5x20kg/10x14kg
3x30kg/10x18kg
3x32.5kg/10x18kg
3x35kg/10x18kg
3x37.5kg/10x18kg
3x40kg/10x18kg
PC+J 3x40kg -- The MMA guys brought their kids in, and their kids were running around bullying each other. I saw the kids reduce each other to crying at least half a dozen times. These kids were pissing me off. Dropping a weight from overhead repeatedly gave me some rapid stress relief.

Tuesday

Clean and Jerk

20xBW squat
10x20kg F.SQ
10xBW lunges
5x20kg
3x30kg
3x32.5kg
3x35kg
3x37.5kg
3x40kg
3x42.5kg
3x45kg

Training -- Wed 04/06/2014

As one of my gyms has moved over the weekend, I'm looking into leaving that gym in favour of the gym at my university. That being the case, I took advantage of a free day pass today to try it out.

Squats

10xBW
10x20kg
5x40kg
5x60kg
1x80kg
20x90kg -- 20-rep squats when you're fatigued from being stupid and not resting between sessions are pretty darn hard. This felt much more like a true widowmaker than anything I've done in the last month. Lots of rests for breathing throughout. Barbell's not the best quality, but that's no surprise. I don't expect to be using high quality barbells in a clean, commercial gym. Since I've been doing these high bar, and the last time I got 90kg for 20 reps was low bar, this is technically a rep PB.

Deadlifts

5x60kg
5x80kg
5x5105kg -- If I stick around, I'll be needing to bring chalk for these. Fortunately, the gym does allow chalk. I decided to be a really good boy and check that everything I did regarding deadlifts was in accordance with gym rules. Fortunately, they're pretty lenient with their rules. I did have to keep my shoes on, but that's okay. Deadlifting in shoes has improved my technique when taking them back off again in the past, and it's only really something that gets in the way at heavy weights.

Whilst deadlifting, I saw a girl setting up and doing deadlifts behind me with 35kg. She could have moved her feet in and started with her hips higher, but otherwise her form was exquisite, so I gave her credit where credit is due. She took kindly to that.

Somewhere in here, I also got talking to a guy who got me to spot him on the bench press. He was repping out 100kg. More credit given where credit is due.

Leg Press

10xSled
10x50kg
10x100kg -- This brings back memories.

Bench Press/Pull things

10x20kg/10xBW PU
5x40kg/6xBW LPU
10x60kg/10xBW PU
10x60kg/8x52kg lat pull down
8x60kg/10x43kg lat pull down

OHP/Cable Row

2x10x20kg/15x34kg
9x20kg/15x34kg -- Somewhere around this point I also complimented a girl on her 60-80kg glute bridges. She seemed very happy to hear that she's strong on that exercise.

Social lesson of the day: People like hearing that they're doing things really well. And it feels good when the positive feedback you give is appreciated.

Things I've missed about commercial gyms, which I never really appreciated back before entering the world of dungeon gyms:

- Hot girls.
- Clean toilets.
- Multiple toilets.
- Hot girls.
- Machines, including cardio machines.
- Classes (I'm thinking of doing a yoga/Pilates class to force myself to stretch).
- Hot girls on machines and in classes.

Training -- Tue 03/06/2014

Deadlift

10x60kg
3x10x80kg

I followed this up with about 10-15min of mostly jogging with some walking in the middle.

Training -- Mon 02/06/2014

Squats

10x20kg
5x40kg
5x60kg
1x80kg
20x87.5kg

Calf Raise

2x12x87.5kg

Deadlift

5x87.5kg
5x5x100kg

Bench Press/BB Row

10x20kg/8x50kg
5x40kg/8x50kg
2x12x60kg/8x50kg
10x60kg/8x50kg

OHP/BB Row

12x22.5kg/8x50kg
8x22.5kg/8x50kg
9x22.5kg/8x50kg