patrickmeniru Posted November 11, 2016 Author Share Posted November 11, 2016 10/11/2016 Double unders - getting frustrated with these now despite my best efforts to be constructive, kept failing around 8 reps, worked on them for more than 15 mins and most reps unbroken was 14, but only went over 10 three times in many, many attempts. But at any rate, was a good warm up in the literal sense. Chins: 1 x 15 w/20kg (rep PR) - did this for a challenge so reps were super strict, 1 sec deadhang between reps, probably could have ground out another rep but 15 was a nice round number. Front squat: 1 x 10 (hands clasped behind neck) 2 x 5 w/bands around knees 1 x 5 w/50kg 1 x 3 w/80kg 1 x 2 w/110kg 1 x 1 w/130kg 1 x 1 w/140kg 1 x 1 w/142kg (PR) 1 x 1 w/144kg (PR) 1 x 0 w/146kg (felt pretty solid on eccentric and coming out of hole, but thoracic collapsed at sticking point - think I would have been good for this if I'd gone straight there from 142kg, but happy anyway). 3 x 5 w/110kg Front rack holds: 1 x 30 sec w/190kg 1 x 30 sec w/210kg 2 x 12 sec w/260kg 1 x 5 jerk dips w/170kg Practiced some handstands and handstand walks, did some scapular pull-ups. 6 min EMOM (was meant to be 10 but I let myself down and abandoned it after 3 rounds...): 1st min - ~25m suitcase carry w/50kg (round gym) and AMRAP pull-ups 2nd min - 50 sec handstand hold against wall Plan was just to count the pull-ups - got approx. 35 Finished with some rotator cuff work and single unders - these actually felt way better than they have for a while, got to 300 and felt very good to carry on towards 500+ but gym closed just as I got to 300 so stopped there. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 12, 2016 Author Share Posted November 12, 2016 11/11/2016 Some double under to start/warm up. Deadlifts: 1 x 8 w/70kg 1 x 3 w/120kg 1 x 2 w/170kg 1 x 1 w/200kg 1 x 0 w/220kg (DO - failed right at top, switched to hook) 1 x 1 w/240kg 2 x 2 w/245kg (rep PR) 2 x 3 w/200kg (paused) Still leg deadlift (DO): 1 x 5 w/120kg 3 x 5 w/150kg Dips: 3 x 30 Chins: 1 x 3 1 x 3 w/25kg 5 x 1 w/50kg Bench: 1 x 5 w/20kg 1 x 5 w/70kg 1 x 5 w/110kg 12/11/2016 Did ROMWOD then an hour of yoga plus some more oly lifting specific mobility work afterwards. Sotts press (NB not true Sotts press, when I say this I mean a snatch grip behind the neck press from a full squat, then standing up with the bar locked out overhead, re-racking to shoulders and squatting down again for next rep - can't do eccentric without shoulder pain): 1 x 5 w/20kg 3 x 5 w/30kg - these were hard work! Snatch (working on catching high then dropping down into full catch, still need to get my footwork consistent, often going too wide): 1 x 3 w/40kg 3 x 3 w/60kg Bench: 2 x 5 w/20kg 1 x 5 w/70g 1 x 3 w/90kg 1 x 3 w/107kg 1 x 3 w/117kg 1 x 2(1) w/127kg (paused) 1 x 3 w/127kg (T&G) 1 x 5 w/100kg 3 x 8 external rotations w/6kg dumbbell for rotator cuff. One arm hangs (alternating arms) for two mins - would like to work up to 5 mins for this. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 13, 2016 Author Share Posted November 13, 2016 (edited) 13/11/2016 Double unders - finally getting back into these, managed a set of 35. Thorough warm up and ankle mobility work. Snatch, drills with the bar, then triples followed immediately by snatch balance triples at 40, 50 and 60kg, did around 6 sets at 60kg. Took a few sets to get the hang of the snatch balance at 60kg (kept losing the weight forward) but after the third set felt much more comfortable and the last set felt great. Snatch itself still so-so, still a lot of work to do on keeping the bar close and having my feet land in the correct position in particular. Chins 1 x 29 (PR) - for strict chin up competition, reps were on command took a couple of short one arm hangs as didn't feel great, reps started to get slowish from 14 - usually everything is easy until 20 so I think I could get 35 or so reps on a good day with the one arm hang rest. 3 x 5 Crossfit 'Cindy' WOD (AMRAP 20 mins of 5 pull-ups, 10 pushups, 15 squats) - had to do pull ups pretty strict as bar in the gym aren't high enough to do butterfly kipping pull-ups. Managed 22 rounds, which I was pretty pleased with, found the squats the hardest by far, didn't take much rest at all (maybe 1 min total transitions) so most improvement would come from increasing the speed of my squat reps. Curls and dumbell press superset: 3 x 10 w/14kg Lateral raises superset bent over reverse flys: 3 x 10 w/6kg 1 x 20 prone leg raises Shrugs (DO): 1 x 10 w/70kg 1 x 10 w/110kg 3 x 5 w/150kg 1 x 15 w/110kg Closed my #1 and #2 a few times TNS each hand Finished with some single unders and another solid set of double unders - didn't count but was around 20 at the second time of asking (tripped after 4 first try). Edited November 13, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 15, 2016 Author Share Posted November 15, 2016 14/11/2016 Double unders - not as good as yesterday but not completely awful either, few sets of 10ish and a couple over 20. Warmed up as usual, upper body feeling pretty sore. Clean and jerk - some drills with the bar (each set below was 1 power clean, 1 full clean, 1 clean and jerk): 1 set w/40kg (two clean and jerks) 1 set w/60kg (two clean and jerks) 1 set w/75kg 1 set w/90kg 1 set w/105kg 1 set w/115kg (two clean and jerks, first one had press to lockout, second was better - clean and jerk PR) 0 x 1 clean w/119kg 2 x 1 clean w/119kg - PR - first rep was very ugly, lost some thoracic extension and left elbow touched knee as I resettled into front squat position. Second rep was much better although still slightly forward. 4 sets w/95kg For all the jerks, I worked on setting my shoulder right back in the socket before jerking, made for an awkward rack position but shoulder felt a lot more stable, so will work on getting the shoulder back, whilst keeping the bar on delts and elbows just forward of the bar. Shoulder felt absolutely fine until 115kg, and only slightly sore after that. Also as a note, was alternating with a friend and so didn't rest too long between sets, which I think is a good thing both for some conditioning and for technical consistency and staying loose. Squat: 1 x 3 w/20kg 1 x 3 w/70kg 1 x 3 w/120kg (this felt pretty heavy so was pretty sure that 180 would be out of the question) 1 x 2 w/150kg (again, felt really heavy) 1 x 1 w/170kg (music in, didn't feel too much heavier than 150kg) 1 x 1 w/180kg (felt better than last time I hit this) 1 x 1 w/185kg - PR - bit of a grind but felt solid and form stayed intact, no spotters or safeties, very pleased with this - not so much in terms of the number, but considering how I felt I'm confident that on a good day I should be good for at least 10kg more. Front squat: 1 x 3 w/70kg 1 x 2 w/100kg 1 x 1 w/120kg 1 x 1 w/130kg (paused) Glute Ham Raise: 3 x 10 Some rotator cuff work and double unders to finish - first few sets of double unders went something like 0, 3, 1, 2, but after a little while managed a few good sets to finish (last one was 20). Forearms feeling really jacked up after this - probably mostly as a carryover from Sunday (13th) workout. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 16, 2016 Author Share Posted November 16, 2016 15/11/2016 Double unders - much better today, got the rhythm back, hopefully can keep it going and improve the endurance aspect and then start to refine my technique a little bit. Today felt like I had a little margin for error, so not every rep was perfect but even those that were a bit scruffy didn't result in a trip, so I could recover. After a couple of sets under 5 reps I managed sets of 28, 34, 24 and 58 (PR). Did some more single unders (around 500 total) at the end of the session and a few sets of double unders - 35, 20 and last set felt like around 50 but didn't count. Very pleased. Warmed up as usual. Split squat: 1 x 10 w/20kg 1 x 10 w/50kg 1 x 10 w/80kg Squat (2 sec pause): 1 x 5 w/20kg 1 x 5 w/60kg 1 x 3 w/100kg 1 x 3 w/130kg 1 x 3 w/150kg (planned to do sets of 5 with this but was too heavy and form was suffering) 3 x 5 w/140kg (first 3 paused, last two not) - felt very heavy! Elbows and forearms were killing me, rolled them with a barbell which helped a little. Pistol squats (each leg): Practiced a few reps just working on balance and engagement then did pyramid starting with a single on each leg, then double - up to 6 reps each leg. Felt pretty solid, right leg still much better than left but left feeling better. Also now able to squat down with narrow stance, shift into a pistol on my right leg, back onto two legs, then shift into left leg pistol - mobility and co-ordination improving! Finished with some band work for my shoulders - band rows with focus on scapular retraction. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 17, 2016 Author Share Posted November 17, 2016 16/11/2016 Double unders - delighted to report a huge step forward, everything came together really nicely today (was a bit frustrated by my day going into the gym but managed to let it go once I stepped inside). First couple of sets resulted in very early trips (i.e. 0-3 reps), but then had a set in the 20s a couple of sets in the 40s and then sets of 61, 58, 77 (PR) and 76 consecutively. Have a video of the 77. Finally felt like I was able to keep going until I actually got tired (mostly in the forearms) rather than just losing the rhythm or my wrists seizing up. Hopefully can continue to build on this and reach 100 unbroken soon. Did a couple of sets of single unders at the end of the workout. Snatch - worked through warm ups to working sets with triple snatch, followed immediately by triple snatch balance with 40kg, 50kg and 60kg - left shoulder started to feel really funky after a couple of sets at 60kg so called it a day. Still need to work on keeping the bar closer in second pull (amongst other things). Warm up took less time than normal, so mobility improving. Finished up with an abs circuit I used to do often: 5 x (20 crunches, 20 oblique crunches each side, 20 bicycle crunches, 20 russian twists). Found it pretty hard going at the time (wasn't getting full ROM and was cheating a bit on the last set) but not too sore the next day thankfully. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 18, 2016 Author Share Posted November 18, 2016 17/11/2016 Double unders - another really good day (every time I PR my double unders in the warm-up it puts me in a great mood for the rest of my session). Started with my customary couple of trips at 0-3 reps, then managed a set of around 30, then a set of 50ish and then a set of 130 (PR), which means I've passed my initial goal of 100 unbroken reps - I also have a video, which I'll probably post at some stage - although it's not really very interesting to watch to be honest (just 80 seconds of me hopping up and down). My next goal is 200 reps - and I think 500 is a reasonable medium term goal. If I can consistently get 50+ reps every time for a few sessions then I'll start incorporating some other movements between sets of double unders. Shorter warm-ups than usual. Front squats: 1 x 5 hands behind head squats 1 x 5 w/20kg 1 x 5 w/60kg 1 x 1 w/90kg (paused) Attempted 10 x 10 w/90kg with 1 min recovery between sets. Managed the first 6 sets, then didn't attempt the 10th rep on sets 7-9 because I could feel that I was losing my upper back and would have probably dropped the bar (which would have been a nightmare to re-rack in the rest time I had) then on the last set I failed the 9th rep (lost thoracic extension). Fairly happy overall to only fail/not attempt 4 reps given that last time I did this I used 70kg with 90 secs recovery - although that was admittedly quite easy. Pause back squat - 5 secs - no shoes: 1 x 1 w/90kg 1 x 1 w/110kg 1 x 1 w/120kg 1 x 1 w/130kg Spent some time doing tissue work on my quads to try and mitigate some of the soreness that I knew would be coming the following day(s). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 19, 2016 Author Share Posted November 19, 2016 (edited) 18/11/2016 Double understand, just a few to keep the rhythm going, quads very sore so didn't want to expose the knees to too much stress by doing a lot. Stiff legged deadlifts: 1 x 6 w/70kg 1 x 3 w/120kg 1 x 3 w/150kg 1 x 2 w/170kg 1 x 2 w/200kg 1 x 1 w/210kg 1 x 1 w/220kg 1 x 1 w/230kg (PR) 5 x 5 w/170kg Did a few reps and holds with fatgripz 100kg. Finished with 3 x 10 dips and 3 x 5 pullup. Edited November 19, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 21, 2016 Author Share Posted November 21, 2016 (edited) 19/11/2016 ROMWOD and then some rings practice for the first time in ages, some FL and BL work, a few dips and support holds and a couple of muscle ups also did a little rotator cuff work. Then yoga for an hour. Dips: 1 x 5 4 x 10 w/25kg Pull-ups: 1 x 5 4 x 5 w/25kg (focus on scap positioning, so chin not clearing bar as didn't want to protract to get there) Finished with some handstands. 20/11/2016 Rest day, did very little other than ROMWOD in the morning. Watched some friends compete at a local powerlifting meet - both got the qualification numbers they needed for the British competition. (600kg min for the 93kg class). Did a bunch of closes with my #1 and #2 and a couple with my #2.5. Hands felt really weak, symptomatic of general fatigue at the moment. Hopefully basically taking the weekend off helps - planning to have a lighter week this week and then go into a heavier block of training up to Christmas, where I'll probably take the best part of a full week off. Edited November 21, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 22, 2016 Author Share Posted November 22, 2016 21/11/2016 Double unders - felt solid, if uninspired today. Was going for 4 x 50, first set was 42 (surprised not to have my usual couple of early trips beforehand) second and third were 1 (lol), then 9 then managed 30ish and finished with 58. Will try again for 4 x 50 tomorrow. Warmed up as usual. Clean and jerk (where there are two jerks in a set, one was right foot forward, the other left, where just one, used right foot): Drills with the bar 1 x (power clean, clean, 2 jerks, clean and jerk) w/40kg 1 x (power clean, 2 clean and jerks) w/60kg 1 x (power clean, 2 clean and jerks) w/80kg 1 x (power clean, 2 clean and jerks) w/100kg 1 x (power clean, clean and jerk) w/110kg 1 x (power clean, clean and missed jerk because didn't regrip properly and then spent 10 seconds with the bar sitting on my shoulders) w/120kg (clean PR) 1 x clean and jerk w/123kg (PR) - really pleased with this, shoulder didn't hurt at all, although my jerk rack position looks really ugly - need to work on lat and shoulder mobility so that I can keep my shoulder depressed and retracted whilst still holding a semblance of a front rack rather than having the bar basically on my collar bones. 3 x (power clean, 2 clean and jerks) w/100kg - elbows started getting really sore for some reason so stopped here. Biceps also quite sore for some reason, will look into this. Front squat (slow eccentric and then focus on explosive concentric: 1 x 5 w/50kg 1 x 4 w/70kg 1 x 4 w/90kg 3 x 3 w/105kg Squat: 2 x 3 w/100kg (keeping torso as upright as possible, need to work on getting more external rotation at hips to avoid so much early knee travel) Rack holds: 1 x 30 sec w/190kg 3 x 20 sec w/200kg Soft tissue work to finish (mostly quads but some back). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 23, 2016 Author Share Posted November 23, 2016 (edited) 22/11/2016 Double unders: Sets of (approx) 35, 35, 50, 50, 44, 46 and a few sets of 0-2 in between. Cycled approx 10 miles during the day (to work, to central london - barbers - then back home). Squats - legs felt really tired, 100kg felt heavy and pretty slow, so stopped after 3 sets, was planning to do around 10: 2 x 5 2 x 5 w/20kg 1 x (1 slow eccentric paused, 1 slow eccentric, 1 paused, 1 normal - all explosive as possible concentric) w/60kg 1 x (1 slow eccentric paused, 1 slow eccentric, 1 paused, 1 normal - all explosive as possible concentric) w/80kg 3 x (1 slow eccentric paused, 1 slow eccentric, 1 paused, 1 normal - all explosive as possible concentric) w/100kg 4 x 5 w/60kg 1 x 20 w/60kg Strict single arm bicep curls (just to test): 1 x 5 w/14kg 1 x 1 w/22kg 1 x 1 w/32kg 1 x 1 w/34kg (equals PR both arms, probably had another 2kg right arm) 1 x 1 w/34kg right arm only 3 x 5 pull-ups 3 x 5 pushups Some rotator cuff work. HSPU (against wall): 1 x 5 handstand width 1 x 11 wide stance (PR) 1 min hold against wall 1 x 5 shoulder dumbell press w/20kg Edited November 23, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 24, 2016 Author Share Posted November 24, 2016 23/11/2016 Thorough warm up/stretches. Double unders - wanted to get a set of 100 but kept tripping around 35 reps, think that I was over thinking things - trying to improve my technique mid-set rather than just getting the reps done as mindlessly as possible. Not too dispirited but no progress today. Snatch - warmed up with the bar, but as I worked up past 40kg and 50kg my shoulder started feeling worse and worse with each rep so reluctantly called it a day. Ran 5km in 22:05, didn't run hard at all but still felt like harder work than I would like given the slow time. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 28, 2016 Author Share Posted November 28, 2016 (edited) 24/11/2016 No training today, had to get to work early to leave early and catch my flight to Amsterdam. 25/11/2016 Brief warm up then the 'Chelsea' WOD - EMOM (every minute on the minute) of 5 pull-ups, 10 pushups, 15 bodyweight squats. I think that this is meant to be until you fail to finish the work in a given minute, but it was capped at 30 mins in this instance. Was pretty easy, finished every round with at least 20 seconds to spare and did the last round in 25 seconds, although triceps were beginning to get tired from the pushups, I think I would have made it to 40 rounds if I'd kept going. Pegboard - messed around on a pegboard for the first time, was a lot of fun and harder than I expected (although not too difficult). Probably did 5 total ascents. Did a little mobility work and some overhead squats and snatch balance with the bar and 40kg. Bench (with 8 curls w/15kg between each set, focus on raising little finger as high as possible towards ceiling with each rep to maximise supination - I think this was responsible for some serious fatigue and cramping later in the day!): 1 x 5 w/20kg 1 x 5 w/30kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/60kg 1 x 5 w/70kg 1 x 5 w/80kg 1 x 5 w/90kg 1 x 5 w/100kg 1 x 5 w/110kg 1 x 4(1) w/120kg 1 x 5(1) w/110kg Messed around with some handstands, handstand walks and handstand pushups - managed a strict rep from parallettes, which I couldn't do previously. Deadlifts: 1 x 3 w/70kg 1 x 2 w/120kg 1 x 2 w/170kg 1 x 1 w/220kg 1 x 1 w/230kg 1 x 2 w/240kg 6 x 3 w/170kg (paused from 3" deficit) Assault bike challenge - max calories in 1 min. Managed 45. Very weird feeling because you go all out and the first 20 secs feels fine, then 20-40 you can feel yourself slowing considerably but still able to put some power down, then the last 20 secs your legs have nothing to give and you feel like the pedals are barely moving. Big party at the gym in the evening, lots of drinks and lots of fun. 27/11/2016 Hungover, travelled home from Amsterdam, no mobility, no exercise. Edited November 28, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 29, 2016 Author Share Posted November 29, 2016 (edited) 28/11/2016 Achilles still sore, so no lower body stuff. Upper body also quite sore so light weights, focussing on my left shoulder. 3 x (5 scapular retractions, 10 single arm rows, 5 scap retractions) - on cable machine with very moderate weight (approx 20kg) 3 x 10 external cable rotations w/5kg 1 x (5 machine rows overhand, 5 underhand) w/20kg 1 x (5 machine rows overhand, 5 underhand) w/40kg 1 x (5 machine rows overhand, 5 underhand) w/60kg 1 x (5 machine rows overhand, 5 underhand) w/80kg 1 x (5 machine rows overhand, 5 underhand) w/100kg 2 x 20 hanging tuck leg raises Standing dumbbell press: 1 x 10 w/10kg 1 x 10 w/16kg 1 x 10 w/22kg 3 x 33 band pull-aparts (red band) 2 x 10 curls w/10kg Edited December 2, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 30, 2016 Author Share Posted November 30, 2016 (edited) 29/11/2016 Still not able to do much with my left leg, so focus again was on upper body and took the opportunity to do some gripper work. Band pull aparts (red band): 5 x 20 OHP: 1 x 10 w/20kg 1 x 10 w/40kg 2 x 10 w/50kg 3 x 8 w/55kg 2 x 5 w/60kg 1 x 3 w/70kg (plus three push presses with minimal leg drive) Grippers: 1 x 5 store gripper closes 1 x 4 TNS CoC #1 (2 normal, 2 inverted) 1 x 2 TNS CoC #2 1 x 1 TNS CoC #2.5 (felt really good both hands) 1 x 1 TNS CoC #3 (felt solid right hand, left hand was either just closed or missed by a hair - unfortunately gripper went out of shot at the moment I thought it might have been shut) 1 x 0 MMS CoC #3.5 (not as close as I have been in the past) 1 x 3 MMS CoC #3 left hand with hold on last rep 1 x 5 MMS CoC #3 right hand with hold on last rep Bunch of other random closes of #1 - # 2.5, mostly TNS just demonstrating when the guys at the gym all wanted a go with the grippers! Behind the neck snatch grip presses: 3 x 5 w/50kg Bench: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/60kg 1 x 5 w/70kg 1 x 1 w/80kg 1 x 5 w/100kg 1 x 5 w/110kg 1 x 5 w/115kg 1 x 14(1) w/95kg (close grip) Upper back circuit: Superset 10 pull-ups and 10 straight arm lat pull-downs w/24kg - 3 rounds Superset 6 single arm cable rows (2 sec pause) w/24kg and 6 reverse dumbbell flys w/6kg (2 sec pause) - 3 rounds Superset 10 single arm dumbbell rows w/40kg, 10 pushups, 5 chin ups - 2 rounds AMRAP bodyweight rows (14 reps) Dips: 1 x 30 2 x 10 Leg raises: 3 x 10 (from support) 1 x 10 (hanging) Misc: 1 x 8 dumbbell bench w/40kg 1 x 10 standing dumbbell press w/22kg Edited December 2, 2016 by patrickmeniru 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 1, 2016 Author Share Posted December 1, 2016 (edited) 30/11/2016 Some mobility, tissue work and handstand practice, working towards more open shoulders, tighter core and looking backwards instead of down at the floor - had a few good holds of 10 seconds or so without looking down, which was encouraging. Achilles still sore, don't think the cold is helping. Edited December 2, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 2, 2016 Author Share Posted December 2, 2016 01/12/2016 Weighed in at 94.5kg bodyweight - pleased to see I'm staying consistent around this. Warmed up as usual and did some band pull-aparts with red band. Wanted to do some squatting but achilles still sore so decided to do overhead squats to limit the loading through the ankle. Warmed up with a series of bodyweight squats and squats with just the bar as well as some sotts press (snatch grip behind neck rather than true sotts). Overhead squats: 2 x 5 w/20kg (paused) 2 x 10 w/40kg (paused) 1 x 1 w/60kg (paused) 1 x 1 w/80kg (paused) 1 x 1 w/90kg (paused) 1 x 0 w/100kg (lost balance backwards slightly, recovered but then overcompensated and lost weight forwards) 1 x 1 w/100kg (PR) - happy to hit three figures, want to be doing this for reps before too long, left shoulder didn't feel completely comfortable, but wasn't painful either. Chin ups: 3 x 1 1 x 1 w/25kg 1 x 1 w/50kg 2 x 1 w/65kg (felt marginal on chin above bar) 1 x 0 w/66kg 3 x 3 w/50kg (pause at top and bottom) 1 x 1 w/50kg with 3 mini reps in top 10% of ROM 1 x 3 frenchies w/25kg 1 x pyramid, rep with 2 sec pause top and bottom, then rep with 4 sec pauses, then 6, then 8, missed the rep for the 10 sec pause. AMRAP with 25kg (8 reps) Close grip bench: 1 x 5 w/70kg (paused) 1 x 5 w/110kg (paused) Dips: 1 x 20 - straight into 1 x 10 pushups Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 3, 2016 Author Share Posted December 3, 2016 02/12/2016 Grip training day. Loadable dumbbell with fatgripz handle (both hands unless otherwise stated): 1 x 5 w/24.5kg 1 x 5 w/34.5kg 1 x 3 w/44.5kg 1 x 1 w/64.5kg 1 x 1 w/66.5kg (left only) 1 x 1 w/68.5kg 1 x 1 w/70.5kg (left hand PR) 1 x 1 w/72.5kg (right only) 1 x 1 w/75.5kg (right hand PR) 4 x 5 w/64.5kg (resetting grip between reps) 1 x 10 w/44.5kg (not quite touching ground between reps for constant tension) Messed around with some plates on a rope, rope had slick coating, could only lift 50kg. Dips: 1 x 30 1 x 50* (recorded this set and ROM was poor, questionable depth from 30 onwards and not locking out properly) 1 x 20 Pull-ups: 1 x 10 1 x 15 L-sit Did a little L-sit work to finish and then the long ROMWOD session (45mins). 03/12/2016 Yoga for an hour. Front squats: 2 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/60kg 1 x 5 w/70kg 1 x 5 w/80kg 1 x 3 w/90kg 4 x 3 w/100kg 1 x 5 w/60kg Back squat: 3 x 5 w/60kg OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 3 w/60kg 1 x 1 w/70kg 1 x 1 w/75kg 1 x 1 w/80kg 2 x 30 red band pull-aparts 4 x 8 external rotations w/8kg 1 x 6 incline dumbbell press w/34kg 3 x 6 incline dumbell press w/42kg 2 x 10 pull-ups Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 7, 2016 Author Share Posted December 7, 2016 04/12/2016 Dips: 1 x 5 1 x 3 w/25kg 1 x 1 w/40kg 1 x 1 w/50kg 1 x 1 w/60kg 1 x 1 w/65kg 1 x 1 w/75kg 2 x 0 w/85kg - really surprised to miss this, not sure why but both times was nice and fast out of the bottom but then at about 60-70% of the way up I wasn't even able to fight it. 3 x 3 w/75kg A few band pull-aparts/pull-ups between sets. 05/12/2016 Back to work in the law firm, so training won't be as easy from here on both in terms of finding time to train and also being mentally and physically prepared to train. Squats - day 1 of Wendler's 5/3/1 first time I've ever tried to follow a programme so interested to see how I like it, had to rush through as didn't have long in the gym before closing. 2 x 10 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/110kg 1 x 5 w/125kg 1 x 8 w/142kg (left a couple of reps in the tank) 3 x 10 w/85kg 06/12/2016 Couldn't get to the gym because of work, did some ROMWOD in the morning as usual. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 9, 2016 Author Share Posted December 9, 2016 07/12/2016 Deadlifts (first session of 5/3/1 programme) - point to note is that I'm now going back to controlling the eccentric and touching the bar down gently, as I feel that I made better strength gains when I used to do this, rather than dropping the bar. 1 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 5 w/175kg 1 x 15 w/200kg (rep PR) - last couple of reps weren't the best form wise but didn't go to absolute failure. Barbell hip thrusts: 3 x 10 w/120kg GHDs: 3 x 10 hamstring curls OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/57kg 1 x 7 w/65kg (rep PR) Stretched and did some soft tissue work. 08/12/2016 Deadlift: 1 x '21' w/150kg - 7 to knee, 7 knee to hip, 7 full reps, not letting weight touch floor between reps - only did this as a challenge, probably not the best idea given AMRAP yesterday and literally no warm-up but felt pretty easy. Bench (all paused): 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/82kg 1 x 5 w/95kg 1 x 9 w/107kg (rep PR) 3 x 10 w/80kg close grip Pull-ups - decided should be training these more as opposed to just doing chins, messed around with some bands making it harder at the top: 2 x 10 2 x 10 w/blue band 1 x 10 w/10kg and blue band 1 x 5 w/15kg and blue band 1 x 5 w/20kg and blue band 1 x 5 w/25kg 1 x 5 w/30kg 1 x 5 w/35kg 1 x 25 sec top hold w/blue band 2 x 10 1 x 10 neutral grip Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 13, 2016 Author Share Posted December 13, 2016 09/12/2016 Can't remember exactly what I did, but had a short session and just did some light front squats at around 80-100kg. 12/12/2016 In Paris for the weekend, so a lot of eating and drinking but no training. Surprisingly didn't feel too bad on the Monday despite not getting too much sleep and probably still suffering the aftereffects of heavy drinking on the Saturday. Warmed up thoroughly as felt pretty tight all over. Squats (session 2 of 5/3/1): 1 x 5 2 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 3 w/100kg (knee sleeves on here, not sure how I feel about them as although they are comfortable and warm, I think that my bottom position suffers a bit from the increased resistance against full knee flexion in the hole) 1 x 3 w/117kg 1 x 3 w/133kg 1 x 9 w/150kg (rep PR) Finished up with some cleans, first time I've done any oly lifting in a few weeks so felt very rusty - God knows what my snatch is going to look like - a few overhead squats with the bar and some handstand practice. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 15, 2016 Author Share Posted December 15, 2016 15/12/2016 Not been able to get to the gym for a couple of days due to work, also been skimping on mobility work. Deadlifts: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 3 w/150kg 1 x 3 w/164kg 1 x 3 w/187kg 1 x 10 w/211kg (rep PR - best previous 210x10) 3 x 5 w/140kg from 1.5" deficit Some back extensions on GHR. 3 x 10 horizontal rows 3 x 20 band pull aparts (red) OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/47.5kg 1 x 3 w/54kg 1 x 3 w/61kg 1 x 7(1) w/69kg 2 x 10 w/50kg Experimented with a few Turkish get-ups with 10kg and 20kg. Finished with 200 single unders and 10 double unders - pleased to be able to do this after not touching the rope for a few weeks and some handstand work. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 19, 2016 Author Share Posted December 19, 2016 17/12/2016 Yoga for an hour. Bench: 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/80kg 1 x 3 w/88kg 1 x 3 w/101kg 1 x 8 w/113kg 3 x '21s' w/70kg (7 chest to mid, 7 mid to lockout, 7 full reps) Pull-ups: 2 x '21s' w/10kg 2 x 10 Front squats: 1 x 8 w/50kg 1 x 8 w/70kg 1 x 8 w/80kg 2 x 5 w/85kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 20, 2016 Author Share Posted December 20, 2016 (edited) 19/12/2016 Arrived at the gym at 8.15pm only to be told that it was closing at 8.45pm due to the Xmas period as a result I couldn't do as much as I wanted and barely had time to do any kind of warm-up, but given the above was actually really happy with the session. Squats: 1 x 5 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/100kg 1 x 5 w/125kg 1 x 3 w/142kg 1 x 9 w/158kg (rep PR - this is a big PR for me, I think that my best other sets are 150kg for 5 long paused reps or 170kg for 4 - form was really solid, although still a slight tendency to kick my hips up and back a bit at the start of the movement, my chest stayed up and therefore back angle stayed fairly constant - although would be better still without the initial hips up/back) 4 x 5 w/110kg At home I practiced a few pull-up static holds (focus on chest to bar and retracting scaps) and some handstand holds in an L - find these really hard (holds were only 5-10 seconds) and determined to practice them more, as I think there will be great carryover to acquiring more handstand skills like presses to handstand. Did some soft tissue work on my quads and some ROMWOD before bed. Have been told my physio to work on releasing my lateral quads in particular as these are very tight and apparently this is one cause of my lack of internal rotation in my hips, as well as knee issues. Edited December 20, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 22, 2016 Author Share Posted December 22, 2016 20/12/2016 OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/57kg 1 x 3 w/65kg 1 x 6 w/73kg (rep PR) 2 x 10 w/50kg Bodyweight rows (pause at top): 3 x 10 Quote Link to comment Share on other sites More sharing options...
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