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Pat's Training Log


patrickmeniru

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13/10/2015

Squat:

1 x 5 w/20kg

1 x 3 w/70kg

1 x 3 w/100kg

1 x 2 w/120kg

1 x 1 w/140kg

1 x 1 w/150kg

1 x 1 w/160kg

2 x 1 w/150kg

1 x 3 w/120kg

Bench:

1 x 5 w/20kg

1 x 3 w/60kg

1 x 3 w/80kg

1 x 3 w/100kg

1 x 2 w/110kg

2 x 5 w/120kg

1 x 4(1) w/120kg (paused on chest for a second)

Pull-ups:

3 x 10

Did a little rotator cuff work.

Edited by PatrickMeniru
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14/10/2015

Front squats:

1 x 5 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 1 w/110kg

1 x 1 w/120kg

1 x 1 w/130kg

1 x 1 w/134kg (gradually working back towards my PR, but with more even form, the fact that my front squat is coming along better than my back squat makes me suspect that my left leg weakness is more pronounced in the posterior chain)

15/10/2015

Right knee was really sore (patella tendon) so couldn't squat. Also noticing some shin splints in my right leg. Unsure as to what's brought them on. Did a few left leg pistols and some hamstring exercises and called it a day in terms of leg dominant activities.

Bench:

1 x 10 w/20kg

1 x 5 w/60kg

1 x 3 w/80kg

1 x 3 w/100kg

1 x 5 w/110kg paused, feet raised

1 x 3 w/120kg feet raised

1 x 3 w/110kg feet raised

1 x 10 w/80kg

1 x 6 w/60kg wide grip

Pull-ups:

1 x 15

1 x 12

1 x 8

Bent over rows:

1 x 10 w/70kg

1 x 10 w/70kg supinated

Practiced a couple of handstands.

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17/10/2015

Deadlift:

(All from 1.5" deficit)

1 x 5 w/70kg

1 x 3 w/120kg

1 x 2 w/160kg

1 x 1 w/200kg

1 x 1 w/220kg

1 x 1 w/240kg (PR from deficit)

2 x 3 w/210kg

2 x 3 w/200kg (paused)

Benchpress:

1 x 8 w/20kg

1 x 4 w/60kg

1 x 3 w/90kg

1 x 3 w/110kg

1 x 3 w/120kg (paused)

1 x 3 w/130kg (rep PR)

1 x 2(1) w/130kg

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18/10/2015

Trained with a friend today at Muscleworks gym, which is quite a well known bodybuilding gym, very different to my gym. Was interesting and good fun to do a different style of training. Was quite tired and hungover, so happy with my numbers.

Pull-ups:

1 x 10

1 x 5 w/25kg

1 x 3 w/40kg

1 x 2 w/50kg

1 x 0 w/60kg

1 x 10 w/25kg

1 x 8 w/25kg

4 x 8

Dumbell press:

1 x 10 w/35kg

1 x 10 w/42.5kg

1 x 10w/47.5kg

1 x 5 w/55kg

3 x 5 w/47.5kg (2 second pause)

Benchpress:

1 x 20 w/60kg

Horizontal rows:

5 x 10 w/70kg

Bicep curls:

1 x 10 w/18kg

3 x 7 w/18kg

Lateral raises:

5 x (6-10) w/8kg

Abs:

2 x 6 hanging leg raises

3 x 10 cable crunches (can't remember weight)

1 x 10 tucked hanging leg raises

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20/10/2015

Knee felt a bit better so decided to squat the bar for a few sets and see how that affected things, find it hard doing the bar with no additional loading as it highlights my mobility issues.

Squats:

5 x 8 w/20kg

Hamstring work:

3 x 5 single leg RDLs

3 x 5 GHR bending at the waist to reduce load, will gradually seek to eliminate this

1 x 10 hamstring curls (machine) w/57kg

1 x 10 hamstring curls (machine) w/87kg

1 x 5 hamstring curls (machine) w/117kg (started to struggle to get full ROM here)

1 x 10 hamstring curls (machine) w/97kg

Handstand work - felt pretty solid today.

21/10/2015

Knee still not feeling normal so kept squats light today. Have been doing quite a bit of work on my IT band and vastus lateralis to try and get my quads to release my knee a bit and let my VMO stabilise things better.

Squats:

1 x 6 w/20kg

1 x 3 w/20kg

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

1 x 5 w/90kg (2 second pause)

3 x 3 w/110kg (2 second pause) this actually felt quite hard, which was an unwelcome surprise

Bench:

(all reps 1 second pause)

1 x 5 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 2 w/110kg

3 x 2 w/130kg

Chin-ups:

(hanging shoulder rolls/scapular shrugs and 10 pull-ups to warm up)

2 x 10 w/25kg

Pull-ups:

1 x 5 w/25kg (awful form, couldn't get full ROM at all without going hollow)

3 x 5

Also did some reverse wrist curls with 12-14kg dumbbells and some single leg leg extensions (machine) with very little weight focussing on the end ROM to get the VMO to work and feel some proprioception.

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22/10/2015

As with last few days did foam rolling and some lacrosse ball work for 10 mins to start and some glute activation stuff with bands as well as stretching my lats/shoulders at bit to try and help prevent elbow pain.

Squat:

All with a 2 second pause.

1 x 5 w/20kg

1 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/80kg

1 x 3 w/100kg

1 x 1 w/120kg

1 x 1 w/140kg

1 x 1 w/150kg - started to move very slightly off centre here, so called it my technical max for the day.

1 x 2 w/120kg

(Some elbow pain after the 150kg rep).

Had someone video me from the side (will try to upload when I get some time) to assess my bar path. At the top of the rep it's aligned nicely over my mid-foot or maybe slightly back of that under my shins, but as I descend into the hole it drifts forwards over the balls of my feet. Will try and address this, suspect its largely hip mobility. But failing that I'm considering switching to more of a hybrid bar position, not fully low bar, but not right up on my traps either. Believe Jonny Candito did a video on it a while back.

Edited by PatrickMeniru
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22/10/2015

Ran 5km just before bed (21m48s) pretty pleased with the time considering I didn't push too hard and haven't done any running for weeks bar playing a bit of football.

23/10/2015

Front squat:

1 x 5 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 1 w/110kg

1 x 1 w/120kg

1 x 1 w/130kg (stayed centred but was a hard rep and knee started to hurt a little so called it a day)

Bench:

1 x 6 w/20kg

1 x 3 w/60kg

1 x 2 w/90kg

1 x 1 w/110kg

1 x 1 w/120kg

1 x 3 w/130kg

Pull-ups:

4 x 10 (in between sets of bench).

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24/10/2015

Hungover. Wanted 3x3 paused w/220kg but wasn't in the tank.

Deadlifts (1.5"deficit):

1 x 5 w/70kg

1 x 3 w/120kg

1 x 2 w/170kg

1 x 1 w/200kg

1 x 3 paused w/220kg (hook - thumbs felt horrendous after this set)

1 x 0 w/220kg paused

1 x 2 w/200kg paused

1 x 3 w/200kg paused

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25/10/2015

Really quick session today, was meeting someone for lunch so needed to be in and out in half an hour. Did bench and pull-ups with alternating sets.

Bench:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 3 w/90kg

1 x 3 w/110kg

3 x 3 w/130kg

Chin-ups:

1 x 5

1 x 5 w/25kg

3 x 3 w/50kg

1 x 2(1) w/50kg

Pull-ups: 1 x 20

Push-ups 1 x 50

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26/10/2015

Played football for 80 minutes.

27/10/2015

Squats:

1 x 5 w/20kg

1 x 3 w/20kg

1 x 3 w/60kg

3 x 3 w/100kg

1 x 1 w/130kg

1 x 1 w/150kg

1 x 1 w/160kg (really ugly, chest collapsed, should probably have failed and maintained form but ego got the better of me)

Did a few reps on the GHR and a couple of handstands, handstands felt really, really solid, was able to do the eccentric portion of a push-up and stay fully in control, couldn't quite keep my balance on the way back up but still happy.

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28/10/2015

Front squat:

1 x 5 w/20kg

1 x 3 w/50kg

1 x 3 w/90kg

1 x 1 w/110kg

1 x 1 w/120kg

1 x 1 w/130kg

Calf raises:

1 x 8 w/140kg

1 x 8 w/180kg

1 x 6 w/200kg (tweaked something in my back here because I lost balance and stumbled slightly)

1 x 10 w/110kg

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29/10/2015

Squats:

1 x 8 w/20kg

1 x 5 w/60kg

1 x 3 w/100kg

4 x 2 w/120kg (paused)(focused really hard on exaggerating the correction I've been working on with regards to my left leg, so actively trying to put as much weight as possible on my left leg, more so than my right).

Bench (feet raised):

1 x 10 w/20kg

1 x 5 w/60kg

1 x 5 w/90kg

2 x 5 w/110kg (this felt quite hard for some reason).

Did some bodyweight rows and 10 pull-ups between sets of bench and rotator cuff work with 10kg dumbbells (need to do more of this).

Hamstring machine curls, seated:

1 x 20 w/47kg

1 x 10 w/70kg

1 x 5 w/ 96kg

1 x 5 w/117kg - felt much better doing these than I have on this machine before, stack is 134kg so hoping to build up to sets of 10 with that.

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29/10/2015

At lunchtime went to the gym, did some stretching and practiced my handstands. I now feel pretty much in control during the eccentric phase of a handstand push-up but form breaks down during the concentric. Still, a good step forward! I feel like a low level mastery of the skill is not far off now. Will try to get a video up sometime soon.

30/10/2015

(back still doesn't feel great)

Front squats:

2 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 2 w/110kg

2 x 1 w/130kg (first rep shifted to the right, second rep was better).

5 minute erg to finish (1360m), which is average 1:47min/500m pace.

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31/10/2015

Deficit Deadlifts (1.5"):

1 x 5 w/70kg

1 x 3 w/120kg

1 x 3 w/170kg

1 x 1 w/200kg

1 x 3 w/230kg (rep PR)

1 x 3 w/210kg

1 x 3 w/220kg

1 x 2 w/220kg

Bench:

1 x 10 w/20kg

1 x 5 w/60kg

1 x 2 w/100kg

1 x 1 w/130kg

1 x 1 w/136kg

1 x 0 w/142.5kg (right arm couldn't lock out)

2 x 1 w/130kg (3 second pause)

2 x 4 w/50kg dumbbells

Did a little handstand work and a few pull-ups (4 x 10).

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02/10/2015

Monday morning, felt pretty tired and stiff, lower back still pretty sore from Saturday's deadlifts.

Front squats:

2 x 3 w/20kg

1 x 3 w/60kg

1 x 2 w/100kg

1 x 1 w/120kg

1 x 1 w/130kg

Split squats:

1 x 6 w/60kg

1 x 6 w/ 80kg

Seated hamstring curls:

1 x 10 w/40kg

1 x 10 w/80kg

1 x 5 w/110kg

2 x 5 w/131kg (PR - getting full ROM was hard, will do some more work at 110-130kg and then start using the stack of 138kg and just building up reps)

Chin ups:

1 x 5

1 x 10 w/25kg

1 x 8 w/25kg

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02/11/2015

Went for a run just before bed, 5km in 20m35s was pretty hard work, thought the time would be slower as a result so moderately pleased to get under 21m.

03/11/2015

Squats (tried to move a little faster down into the hole to utilise stretch reflex more without losing form and tightness, mixed results):

1 x 5 w/20kg

1 x 4 w/60kg

1 x 3 w/100kg

1 x 3 w/130kg

1 x 1 w/160kg - alignment was okay but not perfect, and the effort of not drifting to the right meant that this was a grind, called it a technical max for the day.

Standing overhead press:

1 x 8 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/70kg

1 x 4(1) w/70kg + 3 push-presses

Rotator cuff, external rotations:

1 x 8 w/12kg

1 x 6 standing w/12kg

1 x 6 w/12kg

Definitely feel like my OHP is very weak in comparison to my other lifts, my right tricep really doesn't enjoy them so will have to do more, should complement my handstand work, although I feel much weaker with the barbell overhead than I do upside down on flat palms.

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04/11/2015

Front Squats:

2 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 0 w/140kg (not close, lost balance on way down)

GHR using hands to push up from bottom position:

4 x 10

Chins:

1 x 3

1 x 3 w/25kg

1 x 3 w/40kg

1 x 1 w/50kg

2 x 1 w/60kg (40 seconds between reps)

Really happy with the chins, first rep at 60kg felt great, definitely had a good chance to get 65kg but was going to be late for work if I took the time to go for it so just did another quick single with 60kg, which also felt reasonably good.

Misc.

Some push-ups, 2 strict handstand pushups against a wall, 2 consecutive backlever holds with pull-outs, OAC iso hold at top with right hand, lefty couldn't manage it.

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(Some detail missing from workout on the 5-7th because I don't write down my sessions and stuggle to recall what I did 4 workouts ago, which is why I usually try to update the log daily.

05/11/2015

Squats:

1 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/100kg

1 x 3 w/130kg

1 x 1 w/130kg

1 x 1 w/150kg

1 x 1 w/160kg

1 x 0 w/170 (fell backwards, bar was moving nicely but got too far back on my heels)

06/11/2015

Front squat:

1 x 3 w/20kg

1 x 3 w/60kg

1 x 2 w/90kg

1 x 1 w/120kg

1 x 1 w/130kg

1 x 0 w/140kg - I feel like I might have ground this out but my flatmate gave me an unwanted assist so I'll never know

OHP:

1 x 5 w/20kg

1 x 5 w/40kg

1 x 5 w/60kg

1 x 5 w/70kg

Push-press:

1 x 5 w/80kg

1 x 3 w/90kg

1 x 3 w/100kg

Bicep curl to overhead dumbell press:

1 x 8 w/20kg

2 x 8 w/24kg

07/11/2015

Deficit Deadlift (1.5"):

1 x 3 w/70kg

1 x 3 w/120kg

1 x 2 w/160kg

1 x 1 w/200kg

3 x 3 w/220kg (paused off the floor) (volume PR)

3 x 3 w/160kg (paused off the floor)

Bench:

1 x 8 w/20kg

1 x 5 w/60kg

1 x 3 w/90kg

1 x 3 w/110kg

1 x 2(1) w/130kg paused

1 x 1(1) w/130kg paused

3 x 3 w/120kg paused

Tested vertical jump, result approx 80cm

Strict chins:

1 x 22 (with two extra with a slight kip)

Cleans:

1 x 1 w/70kg

2 x 1 w/100kg (felt really easy but nearly passed out afterwards! Went very light headed)

08/11/2015

Front squat:

1 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 1 w/110kg (paused)

1 x 0 w/130kg (paused)

1 x 1 w/110kg

Split squats:

1 x 5 w/60kg

1 x 5 w/90kg

1 x 5 w/100kg

Push-press:

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

OHP:

1 x 1 w/60kg

1 x 1 w/70kg

1 x 1 w/80kg

1 x 0 w/90kg (not even close, barely came off my shoulders)

Neutral grip chins:

3 x 1

3 x 1 w/25kg (these did not feel good)

1 x 1 w/40kg

1 x 1 w/50kg

1 x 1 w/60kg (didn't feel great but didn't feel much harder than 50kg)

1 x 1 w/65kg (great rep, felt like there was more in the tank)

1 x 0 w/70kg (missed right at the top, needed another 2-3"

Very happy with the chins, coming off the back of chins to failure the previous day and I had been drinking both Friday and Saturday nights. Think 70kg should come soon.

Bent over dumbell rows:

2 x 10 w/50kg dumbell (each arm separately, but form fairly strict)

Some front lever work, single leg FL is now really solid.

Edited by PatrickMeniru
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09/11/2015

Played 80 minutes of football (11 a side). Knees got a bit banged up so will have to see how things go in terms of squatting tomorrow.

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10/11/2015

Felt pretty tender this morning as predicted, but knees weren't actually too painful thankfully.

Squat (paused):

1 x 5 w/20kg

1 x 5 w/60kg

1 x 4 w/100kg

1 x 1 w/130kg

1 x 1 w/150kg

1 x 1 w/160kg

Dumbbell press overhead:

1 x 5 w/16kg

1 x 5 w/24kg

1 x 5 w/30kg

1 x 4(1) w/34kg (right arm failed, left went up easily)

1 x 5 w/30kg

1 x 5 w/18kg

Reverse flys:

1 x 10 w/6kg

1 x 10 w/8kg

Did a few bicep curls, handstands and a few tucked FL pull-ups.

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11/11/2015

Front squat:

1 x 3 w/20kg

1 x 3 w/60kg

1 x 2 w/80kg

1 x 1 w/100kg

1 x 1 w/120kg

1 x 1 w/130kg

1 x 1 w/134kg

Bench:

1 x 5 (paused) w/20kg

1 x 5 (paused) w/60kg

1 x 3 (paused) w/80kg

1 x 3 (paused) w/100kg

1 x 6 (paused), 2 touch and go w/110kg

narrow grip - 1 x 3 (paused), 2 touch and go w/110kg

External rotations between sets of bench:

4 x 5 w/10kg

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12/11/2015

Squats (all paused for 2+ seconds - realised I have gradually been going wider and wider, have narrowed things back up a bit):

1 x 6 w/20kg

1 x 3 w/60kg

1 x 3 w/100kg

1 x 1 w/130kg

1 x 1 w/150kg (felt myself shift way over to the right annoyingly)

1 x 1 w/160kg (little bounce up out of the hole where I'd been sitting, which wasn't part of the plan, but felt slightly better than 150kg weight distribution wise)

Seated hamstring curl machine (weights described are on stack so may not correlate to actual work done):

1 x 5 w/47kg

1 x 5 w/96kg

1 x 5 w/117kg

1 x 5 w/138kg PR - happy to get some reps in with the stack, only the first two reps were full ROM though rest weren't quite fully contracted.

Edited by PatrickMeniru
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13/11/2015

Front squats (paused):

1 x 3 w/20kg

1 x 3 w/60kg

1 x 3 w/90kg

1 x 1 w/110kg

1 x 1 w/130kg

1 x 1 w/135kg

1 x 3 w/90kg

1 x 3 w/100kg

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14/11/2015

Deficit Deadlifts (video below):

1 x 5 w/70kg

1 x 3 w/120kg

1 x 3 w/160kg

1 x 1 w/200kg

1 x 1 w/215kg DO PR

1 x 0 w/220kg (close but no cigar, lost grip part way through lift)

3 x 5 w/225kg (straps) volume PR

Bench:

1 x 5 w/20kg

1 x 5 w/60kg

1 x 3 w/80kg

1 x 3 w/100kg

4 x 4 w/120kg

OHP/push press:

3 x 3 (then 2 extra reps push-press) w/74kg

Chins:

1 x 24 strict (waiting for the 'up' command each rep) PR

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15/11/2015

Front squat:

1 x 5 w/20kg

1 x 5 w/50kg

1 x 3 w/80kg

1 x 1 w/100kg

1 x 1 w/120kg

1 x 1 w/100kg

1 x 2 w/100kg

Chin ups:

3 x 1

3 x 1 w/25kg

1 x 1 w/40kg

1 x 1 w/50kg

1 x 1 w/60kg

1 x 0 w/70kg (just missed this by about an inch, unfortunately my friend videoing cut my head off the shot so I can't judge exactly how close)

1 x 3 w/50kg

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