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Pat's Training Log


patrickmeniru

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A grip session I did earlier tonight:

Have figured out why videos weren't embedding - here's the squat triple with 150kg from before but embedded:

Edited by PatrickMeniru
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01/04/2015

Cracking session today, really pleased. Hit two different deadlift PRs.

Deadlift:

1 x 6 w/70kg

1 x 3 w/120kg

1 x 1 w/150kg

1 x 1 w/170kg

1 x 1 w/190kg (DO PR)

1 x 1 w/200kg (DO PR)

1 x 1 w/210kg (switched to mixed grip here)

1 x 1 w/220kg

1 x 1 w/230kg (PR)

1 x 1 w/240kg (PR) - feel that this was pretty close to my absolute limit on the day

1 x 5 w/200kg

1 x 4 w/200kg (felt form going slightly on rep 4 and didn't attempt a 5th)

Rack pulls:

1 x 4 w/220kg

Tried some reps at 260kg but couldn't budge it, then dropped back to 220kg and couldn't shift that either so called it a day.

Chin ups:

1 x 21

2 x 10

1 x 8

Dips:

1 x 30

2 x 10

Bench:

2 x 5 w/70kg

Abs:

2 x 15 GHR crunches

1 x 10 toes to bar

5km jog to finish.

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Strong deadlifting dude. I'm fighting hard to get mine up again since the ankle surgery. Like the gripper work also.

Edited by Chez
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Thanks Chez, I'm pleased with how that's been going - you'll get there, seen you make a lot of steady progress in that department since you started your recovery. Was definitely inspired by some of your closes to start gripper work again.

03/04/2015

Very low key workout with a friend (am home for easter week so no access to my gym, made me realise how much better than a normal 'commercial' gym mine is!):

Squats:

1 x 5 w/60kg

2 x 5 w/80kg

3 x 5 w/100kg

Front squats:

1 x 5 w/60kg

1 x 5 w/80kg

After this just messed around doing a bunch of box jumps, abs work, a few pull-ups, handstands and some ring dips followed by a sauna session. Elbows a bit sore so am going to force myself to take some time off from upper body work over easter, will still run and if I can get access to a gym then I'll squat too.

Edited by PatrickMeniru
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  • 2 weeks later...

Took a bit of time off, unfortunately that turned into being a slob for 10 days or so rather than doing any mobility, rehab and prehab like I should have done. I also ate terribly. As a result my weight is up to an unwanted record high of 98kg.

13/04/2015

Decided to start off gently, also want to do a new 'cycle', starting with pause reps for a few weeks.

Split squats:

1 x 8 w/20kg

1 x 8 w/40kg

2 x 4 w/60kg

Squats - all with 2 sec pause in hole:

1 x 10 w/60kg

1 x 10 w/80kg

2 x 10 w/100kg

Jogged for 25 minutes (approx 5km).

Unfortunately I'm still suffering pain in my inner right forearm, it's pretty bad when I try and deadhang from a bar. Will look at ways to improve it so I can start training pull-ups again.

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16/04/2015

Feeling lethargic, weak and generally a bit down about my training due to pain in my forearm in the flexors right by the medial epicondyle. (No idea how this happened in the days off, I literally did nothing strenuous at all) Trying a few exercises I've sourced from climbing websites, hopefully they'll yield results. In the meantime just trying to keep the upper body stuff ticking over.

6 x 5 dips w/25kg - paused

6 x 5 neutral grip chins - paused at top

3 x 8 bent over rows w/60kg

Some rotator cuff work.

Some abs work, mix of GHR crunches, hanging leg raises and leg raises from support.

Also did a bit of work for forearm extensors with reverse wrist curls and levering.

Legs feeling pretty sore after squat workout.

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17/04/2015

Deadlift:

1 x 6 w/70kg

1 x 5 w/120kg

1 x 5 w/160kg

1 x 5 w/190kg

1 x 2 w/210kg

1 x 5 w/190kg

1 x 5 w/160kg paused just off floor below knee

Other:

1 x 5 bent over rows w/120kg

3 x 10 reverse barbell curls w/30kg

3 x 10 barbell curls w/30kg

3 x 5 overhead press w/60kg

5 x 5 pull-ups

2 x 15 pushups

3 x 10 kneeling ab-wheel rollouts

2 x 10 oblique crunches

2 x 10 hanging leg raises

2 x 10 cruches

3 x 5 single arm lateral dumbbell raises

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17/04/2015

Planned on doing a light front squat session followed by a run, but unfortunately the gym closed early for some reason, so just did a 5km run in approx. 20mins. Then did a set of 50 pretty strict push-ups.

Have been thinking about why my forearm flexor has suddenly been playing up and have reached the tentative conclusion that the fat gripz may have something to do with it. Realise now that jumping straight into pull-ups at 95kg+ bodyweight is probably not the greatest idea. Will steer clear for a bit and then use them for some rowing movements with less weight and build up to pull ups slowly.

Edited by PatrickMeniru
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18/04/2015

Really quick 25 minute session today.

Split squats:

1 x 6 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

2 x 5 w/80kg

Front Squats:

1 x 8 w/60kg

1 x 8 w/80kg

1 x 5 w/100kg (rep PR)

Squats:

1 x 6 w/60kg

Chin-ups:

1 x 10

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21/04/2015

Revision for law exams ongoing, so haven't got as much time for my sessions as I'd like. Nevertheless, pretty pleased with today.

Split Squats:

1 x 8 w/20kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg (PR) - not really that taxing, still using as a warm up, will try and do a couple of sets next time and then work on moving up to 110kg.

Squats (still high bar position, all working reps this session paused for at least 1 second in hole, mostly 2 seconds):

1 x 10 w/60kg - not paused

1 x 5 w/80kg

1 x 5 w/100kg

4 x 5 w/120kg - form started to break on set 4 so dropped weight for set 5

1 x 5 w/100kg

1 x 5 w/60kg - trying to be as explosive as possible from hole

Misc.

2 x 10 pull ups

2 x 10 dips

2 x 10 GHR crunches

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22/04/2015

Good session today tried to go heavy, but without really amping myself up. I tend to find that if I listed to fairly light/upbeat music and don't get really pumped for my lifts, I obviously can't lift as heavy, which is a good thing most of the time because then I don't get tempted to go too heavy, which means my recovery times between deadlift sessions are longer than I want. This doesn't really apply to my other lifts, as with squats for example I'm still working on my technique, which is the limiting factor (go too heavy and I have a tendency to good morning the weight a bit).

Weighed in at 96.5kg - want to get back under 95 but diet isn't great at the moment because of revision season sapping my willpower. Exams over in just over 2 weeks, if I can get under 96kg by then will be pretty happy.

Also going to add something new to the way I log my workouts - if I fail any reps during a set I'll put those reps in brackets, so if I was trying to hit a set of 5 squats and only managed three it will be 1 x 3(2). Saw it on another log and thought it was a neat solution of how to document failed reps efficiently.

Deadlift (recovery between sets was about 6-7 minutes, would like to bring that number down to <5):

1 x 8 w/70kg

1 x 5 w/110kg

1 x 5 w/150kg

1 x 5 w/180kg (switched to mixed grip here - right forearm still bugging me)

4 x 5 w/200kg (could have hit a 5th set but 4 felt right)

1 x 5 w/150kg - particular focus on explosive movement

Bench:

(each set of bench supersetted with 5 pull-ups/chins)

1 x 5 w/60kg

1 x 5 w/80kg

4 x 5 w/100kg

Misc.

2 x 10 dips

2 x 5 pull-ups

1 x 6 hanging leg raises

1 x 10 single arm overhead dumbell press w/22kg

Feel like I need to set some new deadlift goals as I've met the ones I originally set :). Next goals are:

- 274kg (604lbs) - this could take a little while as I feel that I've used up a lot of my newbie deadlift gains getting from 200kg to 240kg in 3 months.

- 220kg for 3 x 5 - short term goal

Edited by PatrickMeniru
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23/04/2015

Jogged 5km, pretty low intensity had a delicious but v.unhealthy dinner and felt like I should do something before bed. Didn't have my watch on, but time was probably around 22-3 mins.

Lower back is still pretty sore after deadlifts. Think that the intensity was perhaps higher than I had realised/wanted for that session. If it doesn't start feeling better by tomorrow (the 25th) then I'll know it was a bit much. Want to be able to squat today, but might have to front squat instead (no bad thing).

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24/04/2015

Wanted to front squat today but there were no racks and the gym closes early on Fridays.

Dips (each set was supersetted with 5-10 bodyweight pull-ups/chins):

2 x 10

1 x 5 (all dips from here down paused 1 sec unless stated otherwise) w/25kg

1 x 5 w/45kg

2 x 5 w/55kg

1 x 4(1) w/55kg

3 x 5 w/45kg (not paused)

2 x 10 (not paused)

3 x 5 bicep curls w/22kg

1 x 10 bicep curls w/18kg

1 x 5 preacher curls w/22kg

3 x 10 GHR crunches

1 x 10 GHR crunches w/5kg plate behind head

1 x 8 GHR crunches w/10kg behind head

1 x 15 tuck hanging leg raises

1 x 5 front squats w/60kg

1 x 5 front squats w/80kg

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26/04/2015

Lots of push-ups, pull-ups and a few crunches/handstands followed by 5km run (20.34), pushed the pace a little in the hope of getting under 20mins but didn't go all out. Felt quite lacklustre all evening, probably as a result of a sugar binge in the early afternoon. First exam tomorrow.

Edited by PatrickMeniru
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27/04/2015

Split squats:

1 x 10 w/20kg

1 x 8 w/60kg

2 x 8 w/80kg

Squats (all with 2 second pause):

1 x 6 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

5 x 5 w/120kg (2-3 mins between sets)

1 x 5 w/60kg (explosive)

(Felt like I held my form better this time, still having to work hard to keep the load on my legs not my back though).

Stair jumps:

8 x 1 - jumping up 5 steps. Can normally get 6 easily but was too fatigued today.

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28/04/2015

Upper body volume day. Not really planned just ate too much and my achilles was feeling a bit rough so didn't fancy running. Can't remember the exact number of sets/reps, so below is a rough idea:

10 pull-ups/chins and weighted dips (+25kg) supersetted, numbers given for the dips only - pullups were always 10:

1 x 8 paused + 2 nonpaused

1 x 7(1) + 2 bodyweight

2 x 5 + 5 bodyweight

1 x 4 + 6 bodyweight

1 x 10 bodyweight

3 x 10 t-bar row w/95kg

3 x 10 feet raised push ups

2 x 5 dumbbell press w/38kg

4 x 8 overhead press w/50kg

1 x 10 L-sit chins w/6kg dumbbell between feet

3 x 10 chins

2 x 10 bicep curls w/18kg

2 x 10 hammer curls w/18kg

2 x 10 single arm tricep pushdowns w/15kg

2 x 10 lat pulldowns w/40kg (approx) - focus on engaging back and rear delts

1 x 10 side bends w/50kg

2 x 10 ab-wheel roll outs kneeling

2 x 10 crunches

2 x 10 oblique crunches

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01/05/2015

Halfway through my exams, so far so good. Deadlifts today, felt really drained going into the session as had two exams earlier in the day but was relatively pleased with how things went. Form wasn't the greatest, probably went a little too heavy considering how I felt - but nothing bad came of it and I felt I had more reps in the tank for each set.

Did some stretching to start whilst waiting for a platform to free up. First time in a while but haven't lost too much mobility.

1 x 10 w/70kg

1 x 5 w/120kg - this felt pretty heavy so I knew I wasn't in great shape

1 x 5 w/160kg

3 x 5 w/200kg (Switched to mixed grip for these and subsequent sets, decided to cut weight after 3 sets at 200kg because form wasn't feeling too good, have video of second set and will post soon)

1 x 5 w/180kg

1 x 5 w/160kg (very tired by this stage).

Bent over barbell rows supersetted with sets of 10 feet elevated pushups:

1 x 10 w/70kg

1 x 9 w/70kg

1 x 8 w/70kg

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02/05/2015

1 x 10 dips

1 x 5 pull ups

1 x 5 chins

1 x 5 paused dips w/25kg

1 x 5 neutral chins w/25kg

1 x 5 paused dips w/50kg

1 x 5 chins w/25kg

4 x 5 dips w/50kg

4 x 6 pull-ups/chins

1 x 8 paused dips w/25kg

1 x 3 neutral chins w/25kg + 3 bodyweight reps

1 x 7 muscle ups

1 x 5 split squats w/20kg

1 x 5 split squats w/40kg

1 x 10 squats w/60kg

3 x 5 squats w/80kg (focus on staying as upright as possible, couldn't front squat as no straps and can't use clean grip due to wrist pain)

Did some ankle proprioception work, handstands and a bit of stretching/mobility.

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04/05/2015

Gym had closed by the time I got out of the library so did a little session at home:

2 x 10 pull-ups

2 x 10 chins

2 x 10 feet elevated pushups

2 x 10 feet elevated pushups with parallettes

1 x 10 hanging leg raises 90 to 50 degrees

Jogged 5km, 22:30mins.

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05/05/2015

Again, had 2 exams today and felt pretty tired/weak so no the greatest session, but did what I could.

3 x 8 deficit stiff legged deadlifts w/70kg (whilst waiting for a rack to free up)

Split Squats, 2 second pause at bottom:

1 x 8 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

Paused squats, 2 second pause - went slightly wider than normal, which made it feel a bit easier to keep my torso more upright in the hole, hips felt a little uncomfortable though, really focussed on technique as strength wasn't there:

2 x 5 w/60kg

2 x 5 w/80kg

6 x 5 w/100kg

1 x 5 w/60kg (as explosive as possible after pause)

2 x 10 GHR

1 x 10 hanging leg raises

1 x 20 leg raises from support hold

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07/05/2015

2 x 10 pull ups

1 x 10 pushups

1 x 10 dips

1 x 6 pull-ups w/25kg - 2 second hang between reps

1 x 8 pull-ups w/25kg

1 x 3 chins w/40kg

2 x 0 chins w/40kg (30 second rest after previous set of 3 as I had wanted 5)

1 x 10 dips w/25kg

1 x 5 chins w/25kg

1 x 9 dips w/50kg (rep PR, I think, wanted 10 but the 9th was a real grind)

1 x 5 chins w/25kg

1 x 6 dips w/50kg

1 x 10 pull ups

1 x 4(1) dips w/50kg

1 x 10 chins

5 x 8 benchpress w/60kg - focussing on form and keeping lats engaged, just to GTG

3 x 10 dumbell rows w/50kg (wish they had heavier dumbbells)

3 x 5 single arm bicep curl to shoulder press w/20kg dumbbells

3 x 5 single arm lateral raises w/6kg dumbbells

Some half assed rotator cuff work, need to up my game in this regard, falling into that mindset of - shoulders feel fine so no need to work on rehab/prehab.

Hamstrings feeling very sore today. Definitely a weak point so will start doing more GHR work and potentially some hip thrusters as well. Feel like my back and lats are strong enough to pull 600lbs but my legs are far too weak at present so will work on bringing them up. After watching and studying quite a few videos and articles online have also resolved to stop doing my deadlift reps 'touch and go' and let the bar sit on the ground for at least a couple of seconds between reps.

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10/05/2015

Finished this batch of exams, all went pretty well so I'd be very surprised to fail any (and I only need to pass, any higher grade is just for personal satisfaction). Had a big night out on Friday night and am still feeling the after effects, feel very lethargic and weak. Going to start training again tomorrow so thought I'd just do a little something to wake myself back up. Also flatmate is going to start training again, which is good for my own motivation.

Ran 5km 21:30.

Supersetted pushups and pull ups with no between the sets, took 5 mins and did it again:

(2x)

4 x 5 pull-ups

4 x 10 push-ups

100 crunch variations.

Found everything apart from the running incredibly hard. I hope it doesn't carry over into the coming week!

Edited by PatrickMeniru
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11/05/2015

Light session today, focus on technique, just to get my body back into the routine. Did some mobility work to start. Bodyweight was 94.5, not surprising given that I ate like pig over the weekend.

Split squats (all paused):

1 x 10w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/80kg

Front squats (as always using straps as handles):

1 x 5 w/60kg (2 second pause)

1 x 10 w/60kg

1 x 5 w/80kg (2 second pause)

1 x 10 w/80kg

Back squats:

3 x 5 w/100kg (3 second pause)

Deadlifts:

1 x 6 w/100kg

2 x 5 w/140kg

Push/pull:

3 x 5 overhead press w/60kg

3 x 10 pull ups

1 x 10 chins

GHR:

2 x 10

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12/05/2015

One round of:

1 x 30 dips

1 x 10 cable external rotations 5kg

1 x 10 straight arm, single, cable arm pull downs 21kg

1 x 10 shrugs 70kg

1 x 5 pull-ups

Then four rounds of:

1 x 20 dips

1 x 10 cable external rotations 5kg

1 x 10 straight arm, single, cable arm pull downs 15kg

1 x 10 shrugs 120kg

1 x 5 pull-ups

2 x 10 side bends w/50kg

1 x 10 kneeling ab-wheel rollouts

1 x 10 dips

1 x 3 dumbell curls w/26kg

1 x 5 dumbell curls w/22kg

1 x 5 dumbell curls w/18kg

1 x 10 shrugs w/120kg

1 x 10 leg raises from support

1 x 10 top half ROM L-sit chins

2 x 10 seated hamstring curl machine w/100kg

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