patrickmeniru Posted December 23, 2016 Author Share Posted December 23, 2016 22/12/2016 Deadlift: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 5 w/174kg 1 x 3 w/200kg 1 x 10 w/222kg (rep PR) - form could have been better but pleased to get the volume in. 2 x '21's w/140kg 23/12/2016 Band pull-aparts (red) and some rows to warm up. Bench: 1 x 8 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/95kg 1 x 3 w/107kg 1 x 8 w/120kg (rep PR) 3 x 6 w/90kg (triple pause) Pull-ups: 2 x 5 1 x 5 w/10kg 1 x 5 w/20kg 1 x 5 w/30kg 2 x 5 (focus on keeping scaps depressed and retracted) Messed around with some curls and tricep push-downs and some fatgripz work with 55kg dumbell and a few handstands. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 29, 2016 Author Share Posted December 29, 2016 24th December 2016 - 27 December 2016 - did absolutely nothing other than sleep/eat and sit around the house with family over Christmas. 28/12/2016 My normal gym is closed over the holidays, so used the office gym, did some bodyweight squats, some squats with 45kg and some pistols as well as a few reps on leg extension and leg curl (all light as this is recovery week in 5/3/1 programme). Also did incline dumbell bench up to 30kg for two sets of 5 and some stretching. Did an hour of ROMWOD before bed. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 2, 2017 Author Share Posted January 2, 2017 31/12/2016 Went to Muscleworks, which is a bodybuilding gym - as normal place closed. Did a bunch of volume on different machines etc. Machine rows - high to low movement, separate mechanism for each arm: 1 x 30 w/20kg 3 x 20 w/40kg (20 pushups after each set) Machine rows - mid height: 3 x 15 w/20kg (15 dips after each set) T-bar rows: 3 x 10 w/60kg Incline bench: 3 x 10 w/60kg Deadlift: 1 x 5 w/60kg 1 x 5 w/100kg 1 x 5 w/140kg Squat: 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg Calf raises (1 sec pause at top and 3 sec pause at bottom of each rep: 1 x 15 w/3 plates (not sure what each weighed) 1 x 15 w/6 plates 1 x 15 w/9 plates 1 x 10 w/12 plates 1 x 10 eccentrics w/10 plates OHP: 3 x 10 w/40kg Neutral grip chin-ups: 3 x 10 Lat pull-down: 3 x 15 w/around 50kg Bicep curls: 2 x 10 w/15kg 1 x 10 w/10kg Reverse flys: 3 x 10 w/6kg Tricep extensions: 2 x 10 w/light weight Abs: 2 x 10 weighted crunches on decline 2 x 10 crunches 1 x 20 tucked leg raises 02/01/2017 Warmed up and did some tissue work for a long time as was very sore from previous session, especially calves. Squat (first session of second cycle of 5/3/1): 2 x 5 3 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/114kg 1 x 5 w/132kg 1 x 12 w/149kg (rep PR) - happy with the number of reps, kicked hips back slightly on a couple and felt quite slow for all of them but pleased overall. 1 x 5 w/105kg (paused) 1 x 5 w/100kg (paused) Practiced some handstands, did some rotator cuff work and some abs and called it a day. Tweaked back slightly on squats, hopefully it's not a big deal and will be better in a few days. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 5, 2017 Author Share Posted January 5, 2017 03/01/2017 Played squash for the first time, had a 30 min lesson and realised how unfit I've become in the last 4 months or so! Hoping to start playing regularly (there are two courts in my office gym complex) so hopefully that takes care of my conditioning, which I have let slip recently. 04/01/2017 Long day in the office unfortunately, no exercise at all. Did manage a ROMWOD session. 05/01/2017 Very short warm-up - left glute still sore from squats on Monday, back felt much better though. Deadlifts: 1 x 6 w/70kg 1 x 5 w/120kg 1 x 5 w/160kg (this felt fairly heavy so knew was in for tough session) 1 x 5 w/182kg 1 x 12 w/207kg (rep PR) - this was very hard but form stayed reasonably good up till last rep or two where the back rounding became significant. 3 x 6 w/140kg from 1.5" deficit Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 9, 2017 Author Share Posted January 9, 2017 06/01/2017 Stuck in office 'till late. No exercise. 07/01/2017 Did some clean and jerk, focus on being fast and getting back into the technique. Didn't go heavy, just up to 80kg, no shoulder pain, felt good. OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/51kg 1 x 5 w/64kg (this was a loading error, was meant to be 59kg) 1 x 9 w/67kg (volume PR) 3 x 10 w/50kg Went bouldering for the first time in the afternoon, was a lot of fun. 08/01/2017 Did some mobility and tissue work and then snatch, only up to 60kg, just trying to get back into things. Mobility felt really good and technique was better than expected but still not great, feeling very slow (amongst other problems). Bench (all paused): 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/85kg 1 x 5 w/98kg 1 x 9 w/111kg (paused volume PR) 3 x 10 w/80kg (feet up, regular, close grip) Did pull ups/chins between sets, sets of 10 with bodyweight, also a set with 10kg and a set with 20kg. Finished with a set of 4 'frenchies' with bodyweight. Did 45 mins of ROMWOD before bed. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 12, 2017 Author Share Posted January 12, 2017 (edited) 09/01/2017 Warmed up reasonably thoroughly considering squat session not oly lifting as had been sitting all day at work and felt v.stiff. Squats: 2 x 5 2 x 5 w/20kg 2 x 5 w/60kg 1 x 5 w/84kg 1 x 5 w/104kg 1 x 3 w/123kg 1 x 3 w/140kg 1 x 8(1) w/158kg - not too disappointed with this although it's a rep down on my last AMRAP at 158kg, not sure exactly why (suspect not enough sleep and being especially sedentary) but felt very weak warming up and the triple at 140kg felt like hard work, so was pleased to get 8 and also that the rep I failed was a 'good' fail, in that I didn't incline my torso excessively and good morning it up, instead my back angle stayed pretty normal, I pushed as hard as I could with my legs and when the bar started moving down I ditched the bar and was balanced enough even as I failed to just hop forward and land upright on both feet, hopefully means I'm ingraining a better squatting pattern. 3 x 10 w/100kg 2 x 10 w/60kg (front squat) Finished with a quick ab circuit (didn't have time to do OHP before gym closed): 1 x 10 strict toes to bar 1 x 10 leg raises from support 1 x '21' (7 rounds of hanging tuck raises, middle, right, left) 1 x 20 oblique crunches each side 1 x 20 sit-ups Edited January 12, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 13, 2017 Author Share Posted January 13, 2017 (edited) 10/01/2017 - 11/01/2017 Long days at work and almost no movement, let alone exercise. 12/01/2017 Warmed up more thoroughly than I usually do for dead-lifts due to totally sedentary days prior. Also had a good quality small meal about an hour beforehand (sweet potato, tuna steak, salad and some cauliflower cheese). Session went very well all things considered. Deadlift: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 3 w/150kg 1 x 3 w/170kg 1 x 2(1) w/194kg (grip gave out last rep, hands really not feeling strong) 1 x 1 w/194kg (immediately after miss, switched to hook) 1 x 11 w/219kg (straps - all my top set AMRAPs are with straps) - this was a solid set, had a longer pause between reps than I would like, but was pleased with my set up and back position in all reps - rep 11 maintained a fairly neutral spine (very slight global flexion, but well within what's acceptable) and wasn't a grind at all, but decided it was enough. In retrospect with I'd done one more rep for a volume PR but hopefully that leaves something in the tank for next week. 4 x 5 w/160kg (1.5" deficit) back to double overhand OHP: 1 x 10 w/20kg 1 x 5 w/40kg 1 x 3 w/50kg 1 x 3 w/54kg 1 x 3 w/63kg 1 x 7 w/71kg 2 x 10 w/54kg Finished by doing ROMWOD at home and a little soft tissue work - seemed to recover well and was able to play squash the following morning without any noticeable soreness. Been a while since I recorded my thinking on my deadlift so will do so now. Feel that I've made good progress recently on breathing and creating intra-abdominal pressure in both squat and DL. Also feel like I'm doing a better job of engaging my lats and getting tight, which means I can focus on rocking back slightly and pressing hard with my legs, thinking a little about pushing my knees gently out into my arms to activate the glutes, which I think helps support my lower back. The set-up work means that I don't feel as explosive as I have in the past, and lighter weights don't move quite as quickly as a result, but I feel a lot more solid at weights above 200kg and I think that bodes well for finally pushing my 1RM past the 250kg that it's been stagnated at for well over 18 months. I suspect that my quads getting stronger from squatting is also helping with the initial part of the deadlift. Edited January 15, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 15, 2017 Author Share Posted January 15, 2017 13/01/2017 No training, long day at work. 14/01/2017 Warmed up thoroughly. Cleans mix of power and full clean - left shoulder hurt when I tried to jerk just the bar so no overhead work: 1 x 5 w/40kg 1 x 4 w/60kg 1 x 3 w/80kg 1 x 3 w/100kg 1 x 1 w/110kg 1 x 1 w/120kg 1 x 1 w/125kg (PR) Pleased with these, feeling comfortable getting under the bar, just need to keep the bar closer during the second pull and a) fire by legs better, and b) have stronger legs full stop. Feel like I'm good for 130+ at the moment though. Power clean plus 5 front squats: 1 set w/60kg 1 set w/80kg 2 sets w/90kg Bench (5 pull ups between each set, focus on engaging lats/back and not necessarily getting chin above bar - although most reps were decent): 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 3 w/94kg (paused) 1 x 3 w/107kg (paused) 1 x 5(1) w/117kg (paused) disappointed not to get 6 here, feel like I misgrooved the second rep badly, which set me back but bench isn't my biggest priority so not too concerned. 4 x 10 w/90kg 15/01/2017 Worked on some mobility, was able to get a shoulder dislocate with my hands exactly 1 meter apart, which I think is a PR. If I can stretch my pecs a bit more I should be able to get this down further. Also worked on my right ankle. Handstands - practiced a lot, trying to work on alignment and not looking at the floor, making some good progress with these. Abs: 1 x 20 GHD situps w/10kg behind neck into 10 unweighted 1 x 15 GHD situps w/10kg behind neck into 15 unweighted 1 x 10 GHD situps w/10kg behind neck into 20 unweighted 2 x 10 lateral med ball throws from GHD situp position Some med ball throw work with partner. 3 rounds of: 10 crunches, 10 oblique crunches each side, 10 v-crunches, 20 russian twists w/8kg Finished with a bit of skipping, managed a few sets of 30ish double unders. Ran for 15 minutes at a gentle pace, seeing how achilles responds. Did some bodyweight calf raises on the stairs to finish. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 18, 2017 Author Share Posted January 18, 2017 17/01/2017 Been getting beasted at work, really dull stuff and very long hours. Sitting for hours and not getting enough sleep led to an awful squat session. I felt really stiff and painfully weak. All my working sets were a struggle and I wasn't sure I was even going to manage 1 rep of the AMRAP set. Need to try and find a way to avoid this in future as won't be able to make progress under these conditions. Have been thinking about my handstand and I think that generating a little tension in the glutes will sort out the overextension issue, and should leave me with a very straight alignment once I master the balance. Squats: 2 x 5 2 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/110kg 1 x 5 w/140kg (this was meant to be 132 but misloaded) - was hard. 1 x 3 w/150kg - again felt really hard 1 x 5 w/167kg - on paper this looks okay, but the form was abysmal, not only did my hips kick up significantly after the first rep, but my hip shift to the right was back in full force after being much reduced recently, the last rep was so far to the right that my knee was a little sore for a few hours afterwards on the inside. 4 x 5 w/120kg 2 x 5 w/110kg - used a band held by a friend to pull me to the right gently to force me to compensate to the left. 2 x 10 w/60kg Did some ROMWOD before bed. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 26, 2017 Author Share Posted January 26, 2017 18/01/2017 - 20/01/2017 Pretty much just sat at my desk getting tight and stiff and not being able to do any kind of exercise. 21/01/2017 Warmed up thoroughly. Deadlifts - was a bit worried about how these would go after how bad squats were on the Monday, so had a little coffee in the morning (which is something I drink only a couple of times a year other than chilled with vodka...) and skipped yoga because I don't feel like yoga is the best preparation for heavy deadlifts for me personally. Was very pleased with the result: 1 x 6 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 5 w/182kg 1 x 3 w/207kg 1 x 9 w/231kg (rep PR - previous best was 230kg x 5 I think) 3 x 5 w/175kg from 1.5" deficit Bench: 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/98kg 1 x 3 w/111kg 1 x 5 w/124kg (disappointed not to get at least 6 here but never-mind) 3 x 10 w/80kg Pull-ups: 3 x 10 22/01/2017 Practiced a few handstands and did some mobility work. 25/01/2017 Another very busy week at work, it's my deload week so it's not the end of the world, but I wanted to get some good quality technique work in as well as some light olympic lifting, rehab/prehab and mobility work. Did squats and bench today. Overhead squats: 2 x 5 w/20kg 2 x 5 w/40kg 2 x 5 w/50kg Front squats: 2 x 5 w/50kg 2 x 5 w/60kg 3 x 5 w/80kg Back squats (various tempos pauses etc.): 1 x 5 w/80kg 1 x 5 w/88kg 1 x 5 w/105kg 4 x 5 w/100kg 3 x 5 w/80kg Bench (tried to focus on technique): 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/65kg 1 x 5 w/78kg 3 x 10 w/70kg Chin ups (feeling really weak with this movement at the moment, not entirely sure why, maybe because I'm trying not to use my traps): 3 x 10 Grippers: Did a few TNS closes of my #2 and #2.5. ROMWOD before bed. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 30, 2017 Author Share Posted January 30, 2017 (edited) 26/01/2017 - 27/01/2017 No training, just ROMWOD before bed. 28/01/2017 Yoga for an hour then mobility work for another 45 mins or so, including rolling my upper traps with a lacrosse ball in an effort to prevent them from being over-active when I work overhead. Clean and jerk: Started with some empty bar warm-up work, no pain overhead, which was a relief. 1 x (1 power clean, 1 power clean front squat, 1 full clean, 1 full clean front squat) w/40kg 1 x (strict press, push press,split jerk left and right) w/40kg 1 x (power clean, clean and jerk, clean front-squat jerk left leg) w/60kg 1 x (power clean, clean and jerk, clean front-squat jerk left leg) w/80kg 1 x (power clean, clean and jerk, clean front-squat jerk left leg) w/100kg 1 x power clean, clean and jerk w/110kg 1 x power clean, clean and jerk w/120kg 1 x clean and jerk w/127kg (PR) - technically no rep as pressed out the jerk 1 x clean and jerk w/130kg (PR) - technically no rep as elbows touched knees - although didn't notice this during the lift. Clean pulls: 1 x 5 w/130kg 3 x 5 w/150kg Strict EZ-Bar curls, back to wall: 1 x 7 w/29kg 1 x 4 w/39kg 1 x 1 w/49kg 1 x 1 w/59kg 1 x 1 w/69kg 1 x 1 w/73kg 1 x 1 w/75.5kg (PR - happy with this as it's more than double my dumbbell curl max - 34kg) 29/01/2017 Practiced some handstands and worked on some pull ups closed my #2 a few times. Did a little skipping to finish. Edited February 3, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 2, 2017 Author Share Posted February 2, 2017 (edited) 30/01/2017 Squat: 1 x 10 1 x 10 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg 1 x 5 w/116kg 1 x 5 w/133kg 1 x 9 w/151kg 1 x 5 w/70kg (band around knees) 1 x 5 w/90kg (band around knees) 2 x 5 w/110kg (band around knees) 3 x 10 w/80kg 1 x 10 w/80 front squat 31/01/2017 - 01/02/2017 Did some prehab and mobility work. 02/02/2017 Deadlift: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 5 w/164kg 1 x 5 w/190kg (DO volume PR) felt very solid 1 x 13 w/214kg - very pleased with these numbers and the form. Compares well with the 207kg for 12 that I did at the start of the last cycle. 3 x 5 w/150kg from deficit with slight pause Military press: 1 x 10 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/54kg 1 x 5 w/61kg 1 x 8 w/69kg 3 x 10 w/50kg Edited February 2, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 7, 2017 Author Share Posted February 7, 2017 04/02/2017 Mobility work and some weighted pull-ups (worked up to a few sets of 4 with 40kg - was surprised at how heavy it felt). 05/02/2017 Snatch - worked up to a few attempts at 85kg and then 89kg (couldn't get 89kg, kept pulling the bar out in front so that in the catch position the bar was out in front of my toes, which obviously makes it impossible to hold). 06/02/2017 Squats - start of second week of third 5/3/1 cycle. Squats haven't been great recently so was very pleased with this session, both because of the reps and also because of the form. Did some lateral hip distraction stretches and a few more static stretches (couch stretch for example) as well as some glute activation work before starting, which I haven't necessarily been doing lately, and felt this made a big difference. 1 x 10 w/band around knees 1 x 5 w/20kg and band around knees 1 x 5 w/60kg and band around knees 1 x 5 w/90kg and band around knees 1 x 5 w/110kg 1 x 3 w/124kg 1 x 3 w/142kg 1 x 8 w/160kg (rep PR - shown below) 1 x 8 w/70kg 4 x 8 w/100kg 1 x 5 w/110kg (paused) 2 x 8 w/60kg (front squat) Finished with a little left leg work and some soft tissue work on my legs to try and help recovery. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 9, 2017 Author Share Posted February 9, 2017 07/02/2017 Practiced handstands, feel like I made some really good progress with alignment - still not consistent but can now achieve what I feel is a very respectable handstand position, I just need to get consistent and comfortable doing that. Also did an attempt to walk a lap around my gym on my hands, managed to get a fair bit further than I have in the past but still a little way short of completing a circuit. Afterwards did OHP: 1 x 10 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 3 w/57kg 1 x 3 w/65kg 1 x 6 w/73kg 2 x 5 w/60kg 2 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 10, 2017 Author Share Posted February 10, 2017 (edited) 09/02/2017 Had a relatively late night followed by a longer day in the office that I had been hoping for, so felt a bit stiff and tired by the time I got to the gym just before 9pm - but nevertheless managed to have a good session. Deadlift: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 3 w/180kg (was meant to be 176kg but was in a rush so just jumped on a friend's bar which had 180 loaded - change from oly bar to texas powerlifting bar here, not that it really matters tbh, IMO the flex is basically the same for DL) 1 x 3 w/202kg (this might be a DO PR, felt pretty solid) 1 x 12 w/227kg (rep PR) very pleased with this as I was expecting 10 and hoping for 11, form was good apart from the very last rep where I let the bar drift away from me a bit off the floor, but wasn't put in too much of a compromising position as a result, just made lockout hard. 4 x 5 w/170kg from 1.5" deficit Edited February 10, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 11, 2017 Author Share Posted February 11, 2017 10/02/2017 ROMWOD for 45 mins. 11/02/2017 Yoga and handstand practice. Bench (6 pull ups between each set): 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 3 w/93kg 1 x 3 w/106kg 1 x 7 w/119kg 1 x 5 w/110kg (feet up paused) 2 x 4 w/110kg (feet up paused) Chin ups: 1 x 3 1 x 3 w/25kg 1 x 3 w/40kg 4 x 2 w/55kg Dips: 1 x 5 3 x 5 w/55kg Closed some grippers up to a few MMS and wider set closes of my #3 and did a little abs and a few muscle ups. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 14, 2017 Author Share Posted February 14, 2017 13/02/2017 Warmed up thoroughly, still felt quite stiff though and definitely not strong! (90kg in the warm up felt heavy...) Squats: 2 x 5 w/band around knees 2 x 5 w/20kg and band around knees 2 x 5 w/60kg and band around knees 1 x 5 w/90kg and band around knees 1 x 5 w/110kg 1 x 5 w/133kg 1 x 3 w/151kg 1 x 4 w/169kg - stopped because I felt my form was breaking down, but after looking at the video the 4th rep was fine and I should probably have gone for a fifth. Happy with form though, even if I would have liked a couple more reps. 4 x 3 w/130kg 1 x 5 w/80kg 1 x 5 w/60kg Front squat: 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg 1 x 1 w/120kg - planned to do 5 but it felt wayy too heavy. 14/02/2017 OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/61kg 1 x 3 w/69kg 1 x 4 w/77kg Did a gym challenge, which was a triathalon of sorts: Row 2km (6:57) Cycle 6km (9:25) Run 2km (8:16) Total time including transitions - 25:06. Somehow this was the fastest time so I won 3 months gym membership, which was a pleasant surprise. Handstand pushups from 3" deficit: 4 x 3 Pull-ups: 5 x 5 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 17, 2017 Author Share Posted February 17, 2017 (edited) 16/02/2017 Didn't feel great today, but not bad either, had a couple of drinks yesterday evening and not had the best sleep this week, so feel like strength not been great all week. Fatigue from previous 2 weeks of cycle probably not helping matters. Deadlift: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 1 w/120kg 1 x 5 w/160kg 1 x 5 w/190kg (DO volume PR) 1 x 3 w/214kg (first two reps DO, which is a rep PR, previous best is 215kg for 1, then hook) 1 x 7 w/239kg - disappointed with this number, after 227kg for 12 I really thought that 239kg x 10 was realistic but strength just wasn't there today. Going to add another 10kg to my notional 1RM for the purpose of calculating my next cycle - which will mean my "1RM" is 290kg - which means my next cycle will culminate in an AMRAP at 248kg, which is only 2kg less than my PR. Objective will be to get 5 reps, which should be possible with good nutrition/sleep etc. 2 x 5 still leg 1.5" deficit deadlifts w/120kg 1 x 5 still leg 1.5" deficit deadlifts w/140kg 2 x 5 from 1.5"deficit w/180kg (happy to get this DO volume in - grip felt good) Bench: 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg 1 x 3 w/113kg* (misloaded this and actually did 108kg, missing a 5kg plate on one side, felt weird but wasn't sure what was wrong so did the reps anyway) 1 x 5 w/126kg - bit disappointed not to get 6 reps, but given the week I've been having from a strength standpoint, I'm not surprised. 3 x 3 feet up paused w/120kg Practiced handstands a bit to finish, then ran 1.5 miles to get dinner (friend ordered takeaway to the wrong house). Edited February 17, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 28, 2017 Author Share Posted February 28, 2017 17/02/2017 - 28/02/2017 No gym, been on holiday in Canada, did quite a bit of snowboarding but almost nothing else of note. Much less stretching etc than I had hoped too due to sleeping on floors and sofas with friends. Plan is to take my deload week this coming week to get back into the swing of things and then go for another cycle of 5/3/1. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 5, 2017 Author Share Posted March 5, 2017 (edited) 02/03/2017 Got to the gym late after work, did some light squats (60kg) for several sets of 5-10 various tempos etc. felt awful after the time off and got DOMS... 4/02/2017 Did a bunch of stuff today just to get back into the swing of things. Front squats: Worked up to a 4 x 3 w/120kg. Worked on some bodyweight stuff, managed a strictish bar muscle up with 20kg, also managed my first straddle frontlevers - although my hips weren't fully extended, was more of a piked straddle. Still pleased. Backlever pulls for the first time felt easy and also did a tiny bit of planche work. Can still do tuck planche on the floor. Clean and jerk: Did some technique work on getting under the bar and not jumping too far backwards. Worked up to 110kg complex and then 120kg for a hang clean (and jerk) single, which is a hang clean PR. Still need to work on not collapsing in the catch, I think that more front squats will help, as well as improving mobility so that I'm more comfortable being upright in the hole. Finished the day with soft tissue work and 50 mins of ROMWOD. 05/03/2017 Did some stretching and mobility, pretty sore from the previous day. Overhead squats: 1 x 10 w/20kg 1 x 8 w/40kg 1 x 8 w/50kg 1 x 6 w/60kg 1 x 6 w/70kg 1 x 3 w/80kg 2 x 2 w/90kg 1 x 0 w/90kg 1 x 5 w/70kg Am trying something new whereby I squat down to pick things up rather than bending at the waist. I'm hoping that this will help my mobility and ability to squat heavy by patterning the movement more often, as I almost never do a full squat during my day to day life, whereas I hinge at the waist all the time, which is perhaps why my DL is so much better than my squat. May not have any effect but I'll report back after a few weeks. Edited March 5, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 9, 2017 Author Share Posted March 9, 2017 (edited) 06/03/2017 Practiced handstands and not a lot else. Form was pretty awful but did my best to keep at it and spend some time upside down without getting frustrated. 07/03/2017 Ran 5km in 23:16. Was surprised at just how slow this was, as although I didn't push hard at all, I had to work towards the end and thought I would be faster. Bit of training to do before May, when I have another Tough Mudder event (20km up and down muddy hills and over obstacles) - last year was tough work and my body really started to fail in the last few kilometers, and I was doing crossfit at the time, so now I'm much less well conditioned - which is a worry! 08/03/2017 Front squats (focus on using bounce and being fast): 1 x 10 1 x 10 w/20kg 2 x 5 w/60kg 2 x 5 w/80kg 5 x 5 w/100kg 1 x 5 w/100kg (double bounce reps) Thrusters: 2 x 2 w/60kg 1 x 3 w/80kg 1 x 2 w/100kg Cleans: 1 x 3 w/60kg 3 x 2 w/90kg 1 x 3 w/100kg 1 x 2 w/110kg Hang cleans: 5 x 2 w/90kg Felt like I made some progress with these, keeping the bar close and thinking about getting my elbows up, which felt like it helped to both keep the bar close and allow my shoulders to rotate more quickly under the bar to then have my elbows travel fast into the rack position. Also felt like I got a good bounce out of the hole on some reps. OHP: 2 x 8 w/50kg Pull ups: 2 x 5 1 x 10 Dips: 2 x 10 ROMWOD before bed, trying to get back to doing this every day, as have been slipping a bit recently (although still doing several times a week). Edited March 9, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 13, 2017 Author Share Posted March 13, 2017 (edited) 10/03/2017 Did ROMWOD and not a lot else. 11/03/2017 Yoga followed by some snatch work, worked up to 90kg with no misses, then missed 90kg about 10 times before I got it. Hit it in a very high power position, then tried a few more times to get it in a full catch without success. According to some friends, by bar-path is actually fine, but my ankle mobility is preventing me getting under the bar properly for the catch, so definitely something to work on! Bench: 1 x 5 w/20kg 1 x 5 w/60kg 1 x 3 w/80kg 1 x 3 w/100kg 1 x 2 w/120kg 1 x 1 w/130kg 1 x 1 w/140kg 1 x 1 w/142kg (PR) fairly pleased with this, wasn't sure if bench had actually got stronger but this moved okayish - right arm still flagging. Also self-unracked - not that I really think it makes a big difference at this kind of weight. 1 x 15 w/100kg Dumbbell bench: 1 x 6 w/50kg 1 x 2 w/50kg (right arm just gave up) 12/03/2017 Sundays in the gym are usually my day to mess about and just do whatever I feel like, had a really fun day today: Stair jumps - flight of 6 steps, did a series of jumps up these and some hops up to 5 steps. Also jumped a few complexes up to the very top across the landing in three jumps. Then moved to some weighted jumps, managed to get to the top (6 steps) with 5kg, 10kg, 15kg, 20kg and then (just) with 25kg. Really pleased about this, as holding the plate prevents the arms really working so I think it shows my legs getting stronger. Muscle ups - did a set of 15 bar muscle ups, which is the most I've done. Pretty sure I can get 20 if I really max out. Front levers - did a few straddle front levers with my legs quite high (i.e. not in line with my torso, to make it easier). Handstands - did a little handstand practice and some basic press to handstand drills (hopping across the floor and some presses on a counter from support to a straight leg tuck, planche type position). Dips - did 200 dips in as few sets as possible, alternating with a friend ( sets were 25, 25, 20 and then 10 from there onwards, so 16 sets total). Pull-ups - 50 pull ups alternating with friend in as few sets as possible, sets were 10, 8, 6, 6, 5, 5, 5, 5. Finished with a few curls and some mobility. Edited March 13, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 14, 2017 Author Share Posted March 14, 2017 (edited) 13/03/2017 Day 1 of my 4th 5/3/1 cycle, went really well. I focused on squatting as explosively as possible and was pleased with the results, the bar moved nicely and I was able to just focus on that element rather than being so concentrated on technique that I couldn't be aggressive. Form stayed pretty consistent and although I've probably been slightly more upright in the past (and the faster eccentric meant there was a little variation rep to rep) I was pretty pleased overall. Warmed up thoroughly. Squats (every rep other than with just the bar as explosively as possible): 2 x 6 w/20kg 1 x 5 w/60kg 1 x 5 w/100kg 1 x 5 w/120kg 1 x 5 w/135kg 1 x 8 w/153kg - stopped at 8 because it felt like it was starting to transition to being a grind, very confident that I could have beaten my volume PR here, which was 10, but trying a slightly different approach where I won't go as close to failure on the AMRAP, but will go a bit heavier on the backdowns, as well as being more explosive. 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg 5 x 3 w/120kg Finished with some rack holds and jerk drives up to 180kg and then calves on the leg press, which I've been trying to do at least 3 times a week (never actually recovered strength in my calves - especially left calf - fully following achilles injury and leg break a few years ago). Did some soft tissue work and ROMWOD before bed. Edited March 14, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
jvance Posted March 15, 2017 Share Posted March 15, 2017 Crazy volume, how do you recover/keep the knees viable? Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 15, 2017 Author Share Posted March 15, 2017 4 hours ago, jvance said: Crazy volume, how do you recover/keep the knees viable? Umm, two parts to my answer First - my recovery consists of trying to eat well and sleep well - especially after a heavy session. I also make sure that I use a roller/lacrosse ball on my quads and stretch right after the session and the next day too. I try to do at least 20 mins of stretching every day, more on weekends and also I try to spend some time every day just squatting down to get used to it (for example I might try squatting down for a few minutes while watching a youtube video, or sometimes when I'm on the phone at home). Other than that I try to squat with good form, and do some glute activation before I squat (usually with bands) to help the knees track properly. So that's the recovery bit! Oh and i wear neoprene knee sleeves for my heavy sets, which has definitely helped knee pain together with the other stuff. Second part - although it looks like a lot of volume, I only did 33 working reps, it's just the way I record all my warm up sets that makes it look like a lot I guess! I suppose 33 is still quite a few, even accounting for that, but I only squat once a week and I'm still young (25). Another big factor I think is that because of my history in track and field as well as soccer and then some crossfit, I have quite a good cardio/endurance base for a bigger guy so having a little more volume tends to feel okay. I think the final factor is that I'm still quite weak at squatting, I guess as I (hopefully) get stronger, I'll have to do less volume. Thanks for posting, hope that answers your question! 1 Quote Link to comment Share on other sites More sharing options...
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