Pat's Training Log

[patrickmeniru]

04/05/2015

Practiced a few handstands earlier in the day, definitely feel like i've made real steps here, each one was held for 10 seconds plus at the first time of asking.

Deadlifts - still working on getting the groove on new technique:

1 x 5 w/60kg

1 x 4 w/100kg

1 x 4 w/140kg

1 x 3 w/180kg

1 x 3 w/200kg (switched to mixed grip)

1 x 1(1) w/220kg

1 x 3 w/200kg

1 x 2 w/200kg

2 x 4 w/180kg

2 x 5 w/160kg

1 x 5 w/120kg (explosive - happy with how good these felt, form held up and barspeed felt great)

2 x 10 back hyper extensions on GHR

5 minute row on erg.

[patrickmeniru]

05/05/2015

Intended to do an upper body session at the gym but forgot it closes early on Fridays. Instead messed around in the flat with some handstand practice and a few pull-ups.

[patrickmeniru]

06/05/2015

Did stretching and mobility work to start.

Front Squats:

1 x 3 w/40kg

1 x 3 w/60kg

1 x 3 w/80kg

1 x 3 w/110kg

1 x 3 w/105kg

2 x 3 w/110kg (rep PR)

1 x 2(1) w/110kg

1 x 3 w/100kg

2 x 5 w/80kg

Still leg deadlifts:

2 x 5 w/70kg

Bent over rows:

2 x 5 w/70kg

GHR with band around neck, knees behind pad:

4 x 5

3 x 2 ab-wheel roll-outs from standing, feet shoulder width (first time I've been able to do these in a long while)

GHR crunches:

1 x 5

1 x 5 w/5kg

1 x 5 w/10kg

2 x 5 w/15kg

1 x 5 w/10kg

1 x 5 w/5kg

1 x 5

Barbell hip thrusts:

3 x 10 w/120kg

Some rotator cuff work, some FL work and a couple of pull-ups to finish.

[patrickmeniru]

08/06/2015

First off, my abs were incredibly sore from the moment I started this workout - evidently I haven't been working them hard enough lately because the last session I did has destroyed them, and although I don't strive for DOMS it's good to know that the muscles were taxed because I often find it difficult to stress my abs.

Chin-ups:

1 x 3 pull-ups

1x 3

1 x 3 w/25kg

1 x 1 w/50kg

1 x 0 w/65kg (missed it at the same point as last time)

3 x 1 w/55kg (90 seconds between reps)

1 x 4 w/40kg

3 x 3 w/40kg

3 x 10 (various grips)

Dips:

2 x 10

1 x 5 w/40kg

1 x 6 w/40kg

4 x 5 w/50kg

Bent over dumbbell rows:

2 x 10 w/50kg

External cable rotations (rotator cuff):

1 x 10 w/2 plates

3 x 10 w/3 plates

Did a random bunch of dumbbell exercises, nothing substantial though - shoulder prevented me doing any real press work, which was a shame.

Span on a cycle machine for 10 minutes very lightly (175 watts average), should really have put more effort in to be honest, if I do this again I'll look to average 200 watts at least.

[patrickmeniru]

10/06/2015

Did some rolling (just my back) and light stretching to warm up.

Squats - was aiming to hit a new PR:

2 x 5 w/20kg - really struggle to hit depth and maintain balance without weight on the bar, which is a sign that I need to keep working on mobility.

1 x 5 w/60kg

1 x 3 w/100kg

1 x 3 w/120kg

1 x 2 w/140kg

1 x 1 w/160kg (felt great, although a little higher than usual, probably hit parallel or just below)

1 x 1 w/170kg (PR) felt like pretty much full depth, had someone watch because I was a little concerned after 160kg and they said it was well below parallel. Rep itself was a real grind though, definitely didn't leave much at all in the tank, so thought it was pointless to attempt 180kg, which was my goal weight for the session. Form held up well, torso didn't collapse forward much/at all, which I was happy with.

2 x 3 w/140kg

1 x 3 w/120kg

1 x 5 w/60kg

Handstand walks - length of 4 platforms for four reps, balance feels so solid now, it's finally just a test of strength/endurance rather than balance being the limiting factor. Could walk further but there isn't a convenient space in the gym.

Barbell rows:

5 x 10 w/80kg

Barbell shrugs:

3 x 10 w/120kg - grip started to struggle towards the end of each set

Did some single straight arm lat pull-downs and supinated tricep cable pull downs and single arm rows with the stack to finish up.

Ran on the treadmill for 8 minutes with 3 'sprints' in that time (14mph is max speed of machine). Then did 5 minutes on bike at average 300 watts.

Edited June 10, 2015 by PatrickMeniru

[patrickmeniru]

12/06/2015

Deadlift - still working on keeping back straight, hips lower and no touch and go reps.

1 x 5 w/70kg

1 x 5 w/120kg

2 x 3 w/170kg

1 x 0 w/200kg (grip failed so switched to mixed, grip has regressed, will seek to remedy)

3 x 3 w/200kg

2 x 3 w/170kg explosive

6 x 1 w/170kg 2 second pause just after breaking the floor

Did a little dumbbell press work with very light dumbbells (22kg), just feeling out the shoulder. Also did some farmers walks with 50kg dumbbells. Tried to do some abs, but they still haven't recovered properly.

Ran 5km pretty steady pace, didn't time.

[patrickmeniru]

13/06/2015

Did an hour of yoga class in the morning and then decided to do some sprints for the first time in a long time in the evening. Did a thorough warm up and felt good, but on the first sprint I tweaked something in my lower back/left side, not exactly sure what it is but it's agony if I cough/sneeze even two days later. Hopefully it improves quickly, I'm not worried about it yet, but it is frustrating as any form of exercise more strenuous than walking is completely out of the question at the moment.

[patrickmeniru]

So the issue with my side has taken until now to resolve itself, it's still not 100% by any stretch of the imagination, but good enough so that I can train most movements again. Going to start really light and build back into things.

22/06/2015

Jogged 5km felt abysmal, time was 23.45 and it felt really hard. Soleus on my right leg was really sore and chest was burning. Apparently 10 days of with terrible diet will do that...

23/06/2015

Rolled and stretched to get loose.

Split squat:

2 x 5 w/20kg

1 x 5 w/40kg

Front Squat:

1 x 10 w/40kg

1 x 10 w/60kg

2 x 10 w/70kg

Back squat:

2 x 10 w/70kg

Did a few pull-ups, dips, a little rotator cuff work and a couple of handstand holds again a wall.

[patrickmeniru]

24/06/2015

Deficit Deadlifts (standing on rubberised 20kg plate):

1 x 5 w/70kg

6 x 5 w/120kg

In between sets:

2 x 10 chins

1 x 10 pull-ups

2 x 20 dips

2 x 10 pushups

3 x 10 external rotations w/2 plates

3 x 8 lateral raises w/6kd dumbbells and fatgripz

Handstand hold against a wall for 1:25 - would like to build this towards 2mins.

Rowed 2km on an erg in 7:32 was a little harder than I expected but think I could quite easily get 7:15.

Edited June 25, 2015 by PatrickMeniru

[patrickmeniru]

25/06/2015

Squat:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/120kg

2 x 5 w/140kg

1 x 3 w/100kg

1 x 3 w/60kg

Bench:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

2 x 5 w/100kg

1 x 5 w/60kg

1 x 10 bicep curl to shoulder press 20kg dumbbells

[patrickmeniru]

26/06/2015

Quick workout this morning.

1 x 5 neutral grip chins with head tilted all the way back and a pause at the top

1 x 10 pushups

1 x 10 leg raises from support

1 x 10 neutral grip chins with head tilted all the way back

1 x 10 wrist pushups

1 x 10 single leg raises from support

1 x 5 pull-ups head tilted back, straight into 1 x 5 L-sit pull-ups.

1 x 20 diamond pushups

1 x 21s (7 sets of 3 tuck leg raises, centre, left, right)

Ran 5km - 20.46 - disappointed with the time because I felt like a ran quite hard (perceived effort felt like I should have been at 20mins dead), guess my fitness still hasn't quite come back yet.

[patrickmeniru]

27/06/2015

Yoga today for an hour, felt a noticeable improvement compared to the first time. Afterwards did handstand work and a few pull-ups. Handstand practice basically consisted of lots of walks and a few holds against a wall.

[patrickmeniru]

28/06/2015

Ran 5km, (20:16) was trying to get under 20 mins, so ran quite hard throughout but didn't push into the red.

[patrickmeniru]

29/06/2015

Pleased with my deadlifts today and, to a lesser extent, my dips. Really feel with the deadlift that I'm learning the technique, and feeling the benefit of really taking the slack out of the bar before pressing hard with my legs to break the floor.

Deadlift from 6cm deficit (25kg plate):

1 x 5 w/60kg

1 x 3 w/120kg

1 x 3 w/150kg

1 x 2 w/170kg

1 x 2 w/190kg (best DO for a while)

1 x 3 w/210kg (switched to straps here)

1 x 1 w/210kg

4 x 3 w/200kg

Dips:

1 x 10

1 x 5 w/25kg

1 x 5 w/50kg (2 sec pause)

1 x 2(1) w/75kg

1 x 3 w/60kg

1 x 4 w/50kg

1 x 10 w/25kg

1 x 10

Bent over rows:

3 x 10 w/70kg

[patrickmeniru]

30/06/2015

Very easy 5km, didn't time it but around 25 minutes I imagine.

[patrickmeniru]

01/07/2015

Front squats:

1 x 5 w/20kg

1 x 5 w/40kg

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 (PR) (had no plans to do this but 120 felt easy, so thought I should try it, went up okay, little bit of a grind, but easier than my last PR at 120kg).

1 x 1 w/120kg

1 x 1 w/100kg

Chin ups:

1 x 5

1 x 3 w/25kg

1 x 2 w/50kg

2 x 3 w/25kg

1 x 5

Bicep curls:

1 x 1 w/20kg

1 x 1 w/28kg

1 x 1 w/32kg

1 x 0(1) w/34kg (failed it strict, got it with a little lean back at the sticking point).

Did a few sets of curls with less weight. Jogged/walked a mile or so to a supermarket and walked back heavily laden in 35 degree (95F) heat, was not fun.

Did a bunch of TNS closes with my #2.5 throughout the workout, mostly singles, a few doubles/triples.

Edited July 2, 2015 by PatrickMeniru

[patrickmeniru]

05/06/2015

Deadlifts - felt rubbish, were meant to be really easy and explosive, felt slow and heavy:

1 x 5 w/70kg

2 x 5 w/120kg

3 x 1 w/150kg

Bench:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

3 x 1 w/100kg

1 x 3 w/120kg

1 x 1 w/100kg (shoulder started to twinge so stopped)

A few pull-ups and some other minor bits. Closed my #2 a lot TNS.

Ran 5km.

06/06/2015

Circuits of 5 muscle ups, 5 pull-ups, 10 bent over rows w/60kg, 5 military press w/60kg, 5 external rotations w/6kg, 10 push-ups feet raised. 3 rounds.

Dumbell press 36kg x 8, curls 20kg x 5, 16kg x 5, 12kg x 5, external rotations w/6kg x8, dumbbell rows w/50kg (sloppier form with the rows than usual). 3 rounds.

1 x 10 hanging leg raises

1 x 10 leg raises from support

(1 exam done today, two more this week)

Edited July 7, 2015 by PatrickMeniru

[patrickmeniru]

08/07/2015

Frontsquats

1 x 10 w/20kg

1 x 10 w/40kg

1 x 10 w/60kg

1 x 10 w/80kg

1 x 5 w/90kg

1 x 3 w/100kg

Pull-ups:

3 x 10

Dips:

3 x 20

Cable external rotations:

1 x 10 w/2 plates

1 x 10 w/3 plates

Did some one hand deadlifts up to 100kg (got it righty, missed lefty after breaking the floor).

Ran 5km, 25 mins. One exam to go!

[patrickmeniru]

09/05/2015

I've been trying to peak for a deadlift PR for the past two weeks, plan was to reduce volume and up intensity (culminating in my deficit work a few sessions ago) then have a rest and a light session before hitting the PR a few days later. However after my light session on the 5th went so badly I had given up on the PR. Next thing I know a couple of friends hit some really impressive lifts (165kg bench at ~80kg bodyweight and 260kg deadlift at 88kg respectively) so I decided to man up and go try to hit 250kg.

Didn't feel great in any of the lifts to be honest, although 220kg felt solid, but did manage to grind out 250kg with dubious form. Video below:

[patrickmeniru]

11/07/2015

Yoga for an hour. Finished exams yesterday, gym membership expired today, going on holiday for a month or so, so won't renew for a while.

[patrickmeniru]

Been away for a few weeks, finished exams (managed to pass with distinction) and went on holiday for a couple of weeks. Whilst I was away I did a fair bit of running and some park workouts, handstands, pull-ups, push-ups and crunches, as well as one gym session, where the only notable thing to report was that I managed a set of 10 with 100kg on bench.

Back in London now, have done 3 sessions:

05/08/2015

Front squat:

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

3 x 5 w/100kg

Did a few flag holds, muscle ups and a few deadlifts with 170kg to warm up for a max distance erg row in 30 seconds. Managed 188m, which I'm disappointed with, will try to get closer to 200m next time.

08/08/2015

Squats:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/120kg

1 x 5 w/140kg

1 x 5 w/150kg

1 x 3 w/150kg

1 x 5 w/120kg

Ran 5km in 23mins followed by four rounds of - 10 pull ups, 20 push ups, 30 crunch variations.

10/08/2015

My friend Josh came to train with me today, had a good session, worked on some new deadlift cues.

Deadlift:

1 x 5 w/70kg

1 x 5 w/120kg

1 x 5 w/170kg

1 x 3 w/190kg

6 x 3 w/200kg

Snatch grip, stiff legged, paused deadlift with straps:

3 x 5 w/120kg

3 x 10 muscle ups

3 x 5 chins w/25kg

Bench:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 1 w/100kg

1 x 1 w/120kg

1 x (1) w/130kg

2 x 5 w/100kg

1 x 8(1) w/100kg

3 x 5 dips w/25kg

3 x 8 hanging leg raises

3 x 5 bicep EZbar curls w/40kg

[patrickmeniru]

18/08/2015

Front Squats:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 3 w/110kg

1 x 1 w/120kg

1 x 1 w/130kg

Back Squats:

1 x 1 w/130kg

1 x 3 w/130kg

1 x 3 w/140kg

1 x 1 w/140kg

1 x 5 w/100kg (paused)

Left elbow pain so no upper body work, elbow was slightly sore whilst in the pseudo-rack position I use for front squats (I use straps because the full rack position causes me wrist pain).

Ran 5km pretty slowly, didn't time.

[patrickmeniru]

21/08/2015

Squat:

1 x 5 w/20kg

1 x 5 w/70kg

1 x 5 w/100kg

Deadlift:

1 x 5 w/70kg

1 x 5 w/120kg

1 x 5 w/170kg

1 x 3 w/200kg

1 x 2(1) w/220kg

2 x 5 w/200kg

1 x 4 w/200kg

2 x 10 standing dumbbell rows w/50kg

2 x 6 dumbbell press w/38kg

2 x 5 pull ups

2 x 10 pushups

2 x 10 hanging leg raises

22/08/2015

Yoga for an hour

Bench:

1 x 5 w/20kg

1 x 5 w/70kg

1 x 5 w/100kg

1 x 3 w/110kg

1 x 3 w/120kg

2 x 1 w/130kg

1 x (1) w/134kg

1 x 5 w/110kg

1 x 4 w/110kg

Did a few pull-ups, external cable rotations for rotator cuff, some handstand work and dips/leg raises from support.

[patrickmeniru]

24/08/2015

Squat:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/120kg

1 x 1 w 140kg

1 x 1(1) w/160kg

3 x 3 w/150kg (borrowed a pair of lifting shoes for these rather than using foam wedge)

1 x 3 paused, 2 regular w/130kg

1 x 5 w/100kg jump at top

1 x 5 half squats w/100kg jump at top

Standing broad jumps up to 2.60m, some jumps up stairs followed by some core work.

[patrickmeniru]

Have been lax at posting workout here lately:

Recently did a squat session with a friend working on form, feel I made a little progress trying to slightly inwardly rotate my femurs to allow my hips to descend lower without compromising their position with unwanted tilt and upper back rounding. Worked up to some triples with 140kg. Did some bench working up to paused triples with 110kg.

Did a deadlift session on another day and hit some triples with 200kg and some handstand work. Handstand has regressed somewhat.

Most recently did a front squat session worked up to a PR of 140kg for a single along with some work with 100kg+ including a triple at 120kg.