Jump to content

Pat's Training Log


patrickmeniru

Recommended Posts

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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 by PatrickMeniru
Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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 by PatrickMeniru
  • Like 1
Link to comment
Share on other sites

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

  • Like 1
Link to comment
Share on other sites

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 by PatrickMeniru
Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

08/10/2015

Played football for an hour (11-a-side). Knees now feel horrible, hopefully it doesn't affect my session tomorrow.

Link to comment
Share on other sites

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 by PatrickMeniru
Link to comment
Share on other sites

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).

Link to comment
Share on other sites

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!:

Screenshot_2015_10_10_13_40_47.png
Screenshot_2015_10_10_13_41_15.png
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 by PatrickMeniru
Link to comment
Share on other sites

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

Link to comment
Share on other sites

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 by PatrickMeniru
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.