patrickmeniru Posted September 6, 2015 Author Share Posted September 6, 2015 06/09/2015 Stretched and rolled for a good amount of time before starting exercise, particularly focussed on hip mobility. Definitely have less mobility in my left hip than my right. Squats: 2 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/110kg 1 x 5 w/130kg 1 x 3 w/150kg 1 x 2 w/160kg (rep PR) 2 x 1 w/170kg (both reps felt a lot more comfortable than my first time with this weight) 1 x 3 w/110kg Bench: 1 x 10 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg Did some rotator cuff work with 8kg dumbbells between sets. Ran 5km in approx. 23mins Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 7, 2015 Author Share Posted September 7, 2015 07/09/2015 Benchpress: 1 x 8 w/20kg 1 x 5 w/40kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg 1 x 1 w/110kg 1 x 1 w/120kg 3 x 2 w/125kg (last set paused both reps for approx. 1 sec and came up very smooth) Bicep curls: 1 x 5 w/20kg 2 x 3 w/28kg 2 x 5 w/24kg 2 x 8 w/20kg Barbell shrugs: 1 x 10 w/70kg 1 x 10 w/110kg 1 x 8 w/140kg 1 x 5 w/160kg 1 x 8 w/180kg (used straps for this) 1 x 8 w/140kg 1 x 10 w/110kg 1 x 10 w/70kg Abs: 2 x 10 cable crunches w/42.5kg (stack) 2 x 5 hanging leg raises 3 x 10 leg raises from support Misc: 1 x 30 dips A few pull-ups and one arm hangs Some rotator cuff work Some standing jumps up 6 stairs Some overhead dumbell press Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 9, 2015 Author Share Posted September 9, 2015 08/09/2015 Time to exercise will be shorter for me now because I've started working at the law firm, so will have to condense workouts and squeeze them in where I can, especially during the week. Ran 5km in 20.51, pushed it a bit but not close to max exertion. Bit disappointed with the time but haven't done much running of late so hardly surprised. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 10, 2015 Author Share Posted September 10, 2015 09/09/2015 Front Squats: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg (started using straps here) 1 x 3 w/110kg 6 x 3 w/100kg (each set was pretty easy) Muscle ups: 5 x 5 fairly strict, slight kip but kept legs straight for most reps Chin ups: 1 x 10 clapping 2 x 5 w/15kg into 3 bodyweight Some ab exercises and handstand work. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 10, 2015 Author Share Posted September 10, 2015 11/09/2015 Have decided to move towards hook grip for my deadlifts to help with lat activation off the floor and just general symmetry through the pull to avoid unwanted torsion. Never tried before so wanted to start light but it actually felt fine so I worked up to some fairly heavy weight without too much discomfort, which I was really pleased about. Deadlift 1 x 5 w/70kg 1 x 5 w/120kg Reps from here on from 3" deficit 1 x 5 w/150kg 1 x 3 w/170kg 1 x 1 w/190kg 1 x 1 w/210kg 1 x 1 w/220kg Reps from here DO not hook 1 x 1 w/190kg 3 x 5 w/150kg (going for speed and focussing hard on glute/ham activation) Bench (did some band work to warm up my upper back first, which I always do before bench): 1 x 5 w/40kg 1 x 5 w/60kg 1 x 3 w/80kg 1 x 1 w/100kg 1 x 1 w/120kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 17, 2015 Author Share Posted September 17, 2015 14/09/2015 Played 45 minutes of 11-a-side football. First game in 18 months or so and didn't get injured so was pleased. Fitness for football is poor. Hoping to play regularly for my work team. 17/09/15 Lunchtime: 5 x 5 weighted pull-ups/chins, variety of grips w/20kg 5 x 6 dips/wide dips w/20kg Drop set of seated cable rows starting from the stack (91kg) losing 10kg each set, mostly 5 reps Some handstand work 50 crunch variations Evening: Squat: 2 x 5 w/20kg 2 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/120kg 1 x 3 w/140kg 1 x 3 w/150kg 1 x 1 w/150kg Deadlift: 1 x 5 w/100kg 1 x 3 w/150kg 1 x 1 w/200kg 1 x 1 w/210kg (DO PR) - unexpected, pleased with this. 2 x 6 snatch grip stiff legged deadlifts w/150kg 1 x 10 explosive deadlifts holding for 2 seconds just above the floor between reps Bench: 1 x 10 w/20kg 1 x 6 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 2 x 5 w/100kg (spoto press) 1 x dropset from 100kg spoto press, 9 reps first set, 3-4 reps thereafter dropping weight 10kg at a time to 50kg. Misc.: 1 x 20 tricep pull downs w/15kg 1 x single leg front lever 1 x ab-wheel rollout from standing feet hip width 1 x 10 pull ups Plate flipping, pinch a plate then flip it and catch the other side, first time I'd tried this, managed it with a 20kg plate right hand. Didn't try lefty. 1 x pistol on each leg on half-bosu ball. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 19, 2015 Author Share Posted September 19, 2015 19/09/2015 Hamstrings still pretty sore, will have a hard session tomorrow so kept things easy today, rolled and stretched before workout. Front squats: Used a rack position and no straps for the first time up to a reasonable weight, will continue to work this until my wrists adjust and I don't need the straps at all. 2 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 1 x 3 w/110kg 2 x 1 w/130kg (started using my straps as handles here) 1 x 1 w/110kg Did some handstand work including handstand walks, felt a lot more solid for having opened up my shoulders by stretching first. Also did a few split squats with minimal weight and some one arm hangs where I relaxed and engaged by scaps like a hanging shrug several times on each hang, which felt good. Also did a few rotator cuff exercises. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 20, 2015 Author Share Posted September 20, 2015 20/09/2015 Squat (pauses were for 1 sec approx): 1 x 5 w/20kg (paused) 1 x 5 w/60kg (paused) 1 x 5 w/90kg (paused) 1 x 5 w/110kg (paused) 1 x 3 w/130kg (paused) 2 x 3 w/150kg (paused) 3 x 3 w/150kg Deadlift (hook grip): 1 x 5 w/70kg 1 x 3 w/120kg 1 x 2 w/160kg 1 x 1 w/200kg 1 x 1 w/230kg 1 x 1 w/240kg (most weight I've lifted hook before now was 220kg, this felt very secure, which was pleasing.) 1 x 6 w/200kg 1 x 3 w/120kg Afterwards messed around with some handstand work, rings work and rope climbs. Elbows were really irritated by the squatting, something I'll have to look into, as it was painful to the point of distraction. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 23, 2015 Author Share Posted September 23, 2015 22/09/2015 Played 75 minutes of competitive 11-a-side football Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 27, 2015 Author Share Posted September 27, 2015 27/09/2015 Front squats: 1 x 5 w/20kg 1 x 5 w/60kg 1 x 3 w/90kg 1 x 3 w/110kg 1 x 1 w/120kg (best lift without straps, switched to straps for the next lifts) 1 x 1 w/130kg 1 x 1 w/140kg Deadlifts: 1 x 5 w/70kg 1 x 3 w/120kg 1 x 3 w/170kg 1 x 1 w/200kg 1 x 1 w/220kg (switched to hook here) 1 x 1 w/240kg 1 x 1 w/200kg Bench: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/80kg 1 x 3 w/100kg 1 x 1 w/120kg 1 x 1 w/130kg 2 x 0 w/140kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted September 29, 2015 Author Share Posted September 29, 2015 (edited) 28/09/2015 Played competitive football (11 a side) for 60 minutes. 29/09/2015 Squats - bought some weightlifting shoes at last, first session with them (adipowers): 1 x 10 w/20kg 1 x 5 w/70kg 1 x 5 w/100kg 1 x 5 w/120kg 1 x 3 w/140kg 3 x 3 w/160kg (rep PR) 1 x 3 w/120kg (paused) Stiff legged deadlifts: 1 x 5 w/70kg 1 x 5 w/100kg 1 x 5 w/130kg 1 x 5 w/150kg 1 x 5 w/130kg Bench: 1 x 5 w/70kg 1 x 3 w/100kg 2 x 5 w/100kg (narrow - felt some aggro in shoulder after first set with 100kg so didn't go heavier and took grip in) Pull-ups: 2 x 10 1 x 10 w/20kg 1 x 8 w/20kg Chins: 1 x 9 w/20kg 1 x 5 w/20kg Did some ab work and messed about with grippers, very easy #3 closes right hand, but left felt very weak. Edited September 29, 2015 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 1, 2015 Author Share Posted October 1, 2015 01/10/2015 First pre-work morning session, just worked up to heavy single front squat - no strap handles in sight! All front squats with a 3-2-1-1 tempo (3 sec eccentric, 2 sec pause, 1 sec up, 1 sec pause at top) 2 x 5 w/20kg 2 x 5 w/60kg 1 x 3 w/90kg 1 x 1 w/110kg 1 x 1 w/120kg 1 x 1 w/130kg (PR using rack position rather than straps, wrists were quite sore afterwards for a minute or two) Did a couple of pistol squats on each leg (left feels significantly weaker/less activation than my right) and a little rotator cuff work. Session was done in 40 mins. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 2, 2015 Author Share Posted October 2, 2015 (edited) 02/10/2015 Morning session again, high bar squats this time: 2 x 5 w/20kg 2 x 5 w/60kg 1 x 4 w/100kg 1 x 2 w/130kg 1 x 1 w/150kg 1 x 1 w/160kg 1 x 1 w/170kg 1 x 1 w/180kg (PR) Very pleased with the PR, form didn't break down, although I did rock the weight back onto my heels a little too much (rather than keeping the pressure through the mid-foot) which caused my chest to drop slightly and the barspeed to be slow as my thighs went through parallel and just above, but chest stayed up well overall (didn't feel any notable lower back stress) and weight felt fairly comfortable considering I've never gone above 170kg before. Edited October 2, 2015 by PatrickMeniru 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 2, 2015 Author Share Posted October 2, 2015 02/10/2015 Evening session Chin ups: 1 x 3 1 x 2 w/25kg 1 x 1 w/40kg 1 x 1 w/50kg 1 x 1 w/60kg Front squat: 2 x 5 w/20kg 1 x 5 w/70kg 1 x 2 w/90kg 1 x 1 w/110kg 1 x 1 w/130kg 1 x 0 w/140kg Bench: 1 x 10 w/20kg 1 x 5 w/70kg 1 x 3 w/100kg 1 x 1 w/120kg 1 x 3 w/120kg (paused) 1 x 5 w/100kg 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 3, 2015 Share Posted October 3, 2015 Nice weighted chins! 60kg/130+lb is no joke!! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 5, 2015 Author Share Posted October 5, 2015 (edited) Nice weighted chins! 60kg/130+lb is no joke!! Thanks, appreciate your saying so! I've stagnated around 50-60kg for quite a few years now, so I'm hoping to start making progress again and move towards 70kg. I have a friend who also hit 60kg recently, so that should provide some competitive motivation! 05/10/2015 Spent the weekend travelling and and a 21st birthday so no training and not a great deal of resting achieved. Monday morning session: Front squats: 2 x 5 w/20kg 2 x 3 w/60kg 1 x 3 w/100kg 1 x 1 w/120kg 1 x 1 w/130kg 1 x 1 w/140kg (PR without using strap handles and ties PR) 1 x 0 w/144kg (not even close, didn't even manage to fight the weight at all) Deadlift: All reps from 1.5" deficit 1 x 5 w/70kg 1 x 3 w/120kg 1 x 1 w/150kg 1 x 1 w/180kg 1 x 1 w/200kg 1 x 1 w/220kg (switched to hook for this rep, didn't feel great at all, relied too much on my back finished last degrees of the pull with straight legs rather than hips meeting the bar nicely at full extension) Edited October 5, 2015 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 5, 2015 Author Share Posted October 5, 2015 06/10/2015 Dips: 1 x 5 1 x 3 w/25kg 1 x 2 w/50kg 1 x 1 w/65kg 1 x 1 w/75kg 1 x 1 w/85kg 1 x 0 w/95kg In between sets I did 5 pull-ups and a handful of bicep curls (literally 3-4 reps with 18kg dumbbells) and some band flys to activate my back. Happy to get an easy 85kg but disappointed to miss 95kg. Bicep curls: 4 x 5 w/22kg 2 x 8 concentration curls w/18kg 1 x 5 w/14kg Overhead press: 1 x 6 w/20kg 1 x 6 w/40kg 3 x 6 w/60kg 1 x 5 w/60kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 6, 2015 Author Share Posted October 6, 2015 06/10/2015 Morning session: Paused squats (3 sec pause approx.): 2 x 5 w/20kg 2 x 3 w/60kg 1 x 3 w/100kg 1 x 1 w/130kg 1 x 1 w/150kg 1 x 1 w/160kg 1 x 1 w/170kg 1 x 1 w/175kg (PR for paused rep, video below) Between reps of squats I did some rotator cuff work with 10kg dumbbells. Bench: 1 x 10 w/20kg 2 x 6 w/60kg Just trying to pattern a more vertical wrist position. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 7, 2015 Author Share Posted October 7, 2015 07/10/2015 Morning session: Squats: 2 x 5 w/20kg 2 x 3 w/60kg 1 x 3 w/100kg 1 x 1 w/130kg 1 x 1 w/150kg 1 x 1 w/160kg 1 x 1 w/170kg Had a stretch at lunch then in the evening: Bench (interspersed with a few pull-ups): 1 x 6 w/20kg 2 x 3 w/60kg 1 x 3 w/80kg 1 x 3 w/100kg 1 x 1 w/110kg 1 x 1 w/120kg 1 x 2 w/125kg (paused) 1 x 2 w/130kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 8, 2015 Author Share Posted October 8, 2015 08/10/2015 Played football for an hour (11-a-side). Knees now feel horrible, hopefully it doesn't affect my session tomorrow. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 9, 2015 Author Share Posted October 9, 2015 (edited) 09/10/2015 Morning session - Front squat (all paused for 2 seconds): 1 x 5 w/20kg 1 x 3 w/20kg 1 x 3 w/60kg 1 x 2 w/90kg 1 x 1 w/110kg 1 x 1 w/130kg 1 x 1 w/140kg (felt great and equals my front squat PR) 1 x 0 w/144kg (not sure if fatigue or mental - suspect the latter - but got totally crushed) Edited October 9, 2015 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 9, 2015 Author Share Posted October 9, 2015 09/10/2015 Evening session: Deficit deadlifts ~1.5" focus on being explosive: 1 x 5 w/70kg 1 x 3 w/120kg 1 x 3 w/150kg 1 x 2 w/180kg 4 x 1 w/200kg (hook grip for these) Bench: 1 x 5 w/20kg 1 x 4 w/60kg 1 x 3 w/90kg 1 x 1 w/110kg 1 x 1 w/130kg 1 x 1 w/135kg 1 x 1 w/140kg (PR) - pleased with this, especially given that I had to work up to it and get it in less than 20 mins with no music. Grippers: Worked up to a couple of CCS width closes with my #3 righty and a wide-ish MMS set lefty. Tried my #3.5 righty but not even close (unsurprisingly) despite #3 feeling very easy. Misc. Did a bit of jumping around (my knees didn't thank me). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 11, 2015 Author Share Posted October 11, 2015 (edited) 10/10/2015 Squats: 1 x 5 w/20kg 2 x 3 w/60kg 1 x 3 w/90kg 1 x 2 w/120kg 1 x 1 w/150kg 1 x 1 w/170kg 1 x 0 w/180kg Saw a video of myself squatting and thought I saw my right knee caving in, which was a surprise as I never feel it doing that, but video'd my squat from the front and realised that the knee isn't caving in so much as shifting under my centre of mass because I lean heavily on my right leg to do most of the work - can't believe I didn't realise this earlier, but going to have to strengthen my left leg and avoid letting the right take over if I want to keep progressing. Images below show the bottom of the squat (only very slightly to the right) and then part-way through the concentric, where the shift is most obvious, weight is 170kg, apologies for the faces!: Did some pistols on both legs after squatting and then single leg leg press: 1 x 5 w/35kg 1 x 5 w/55kg 1 x 3 w/75kg 1 x 3 w/95kg 1 x 3 w/115kg (breaking the weight from the bottom position on the first rep, this felt like my limit on the left leg, right leg was pretty comfortable) Stretched and rolled a little afterwards. Edited October 11, 2015 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 11, 2015 Author Share Posted October 11, 2015 11/10/2015 Squat (every rep felt like I was leaning on my left leg but on video just had a nice even position, shows how warped my proprioception is): 1 x 6 w/20kg 1 x 3 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 3 w/90kg 1 x 3 w/100kg 1 x 2 w/110kg 1 x 2 w/120kg 1 x 2 w/140kg 2 x 1 w/150kg 1 x 1 w/160kg (weight started to shift to my right leg here, so I'm going to call this my technical max for now) Elbows were killing me after this, need to look into how I can fix them. Did a few pistols, then dumbbell press: 1 x 10 w/16kg 1 x 8 w/28kg 2 x 8 w/38kg 1 x 4 w/50kg - first rep with no stretch reflex, right arm couldn't get weight up, left went up easily. Definitely need to work some more dumbbells to improve my right arm press. Dumbbell rows: 4 x 10 w/30kg Finished up with some abs: 1 x 30 med ball wall throws (feet raised off floor) 1 x 40 med ball wall throws (feet raised off floor) 1 x 50 med ball wall throws (feet raised off floor) 1 x 10 leg raises 1 x 10 v-sits Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 12, 2015 Author Share Posted October 12, 2015 (edited) 12/10/2015 Front squats (all paused): 1 x 5 w/20kg 1 x 3 w/20kg 1 x 3 w/60kg 1 x 3 w/80kg 1 x 1 w/100kg 1 x 1 w/110kg 1 x 1 w/120kg 1 x 1 w/124kg 1 x 1 w/128kg (maybe could have gone heavier, but could feel my body really wanting to shift right here so form would have started to go around here, might have got 130kg with even form but didn't have time to try). Might do a video at some point on my form adjustments etc. to show how I'm trying to squat differently - have been filming most of my heavier sets from the front so I can check loading pattern - perhaps when I get back to 180kg but with my left leg actually doing some work! In between sets did some external rotations with elbow propped up on my knee, which was at about shoulder height as my foot was on a bench and out to the side. Did 3 sets of 5 with a 10kg dumbbell and 2 sets of 8 with 6kgs. In other news, front rack position is slowly improving, trying to squeeze my elbows together was a good tip I got from one of the trainers at my gym. Have also reached a tentative conclusion that my elbow pain when back squatting is due to a lack of shoulder mobility, as I've started doing bench a lot more than I used to, I've also stopped doing so many pull-ups (ironically due to elbow pain squatting) and haven't been stretching my shoulders, so they've become tight, meaning that when I grip the bar in a squat it's torquing my elbows a lot. Hopefully this should be a simple fix, I'll update with how I get on. Edited October 12, 2015 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
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