Jump to content


Photo

Pat's Training Log


  • Please log in to reply
226 replies to this topic

#221 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 23 March 2014 - 02:53 PM

Also 23/03/2014 - did a 45 minute abs session, mainly hanging leg raise variations and cable crunches/twists.



#222 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 26 March 2014 - 12:55 AM

Session yesterday, felt very weak - think it was due to being a bit carb depleted as I've been trying to shed a bit of fat lately.  Tried to be explosive in all my movements.

 

Squats:

1 x 10 w/50kg

1 x 6 w/70kg

1 x 10 w/90kg

6 x 6 w/100kg (2 min inter-set recovery)

 

Pull-ups

5 x 5

 

Push-ups

4 x 10

 

Hamstring curls

4 x 5 w/59kg

 

Leg Press

4 x 5 w/127kg

 

Some rotator cuff, abs and shoulder work.  First handstand (against wall) for a long time, and no pain, which was great.  Forearm still giving me grief though.

 

 



#223 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 27 March 2014 - 04:35 PM

27/03/2014

Contrived to pull my hamstring playing touch rugby yesterday, which is very frustrating and will put back my training a bit in terms of lower body work.  Also hard to do cardio without being able to use my legs!

 

Did a volume session: total 150 pull ups, and around 200 pushups and 150 crunch variations.


Edited by PatrickMeniru, 27 March 2014 - 04:35 PM.


#224 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 30 March 2014 - 08:50 AM

29/03/2014

 

5 x 5 weighted pull-ups w/26kg

3 x 10 dips

3 x 10 benchpress w/70kg

2 x 10 horizontal rows

 

Some abs and a few unweighted pull-ups.  Fairly unstructured session, can't run at the moment because of the hamstring so wanted to do something else instead.



#225 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 02 April 2014 - 01:22 AM

01/04/2014

Squats - had to be careful to control the eccentric and concentric movements just incase i felt any pain in my hamstring

 

1 x 10 w/20kg

1 x 10 w/50kg

6 x 10 squats w/80kg

 

1 x 15 chin ups

1 x 30 pushups

1 x 30 crunches

 

1 x 10 pull-ups

1 x 20 pushups

1 x 20 crunches

 

1 x 10 neutral chin ups

1 x 10 dips

1 x 20 crunches

 

1 x 10 hanging leg raises

1 x 10 leg raises

1 x 10 oblique crunches

1 x 10 crunches

 

2 x 30 second wall handstand holds


Edited by PatrickMeniru, 02 April 2014 - 01:22 AM.


#226 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 05 April 2014 - 09:32 AM

05/04/2014

 

Squats

2 x 10 w/60kg

2 x 1 w/90kg

4 x 5 w/120kg - PR

1 x 5* w/130kg - PR

1 x 10 w/60kg

 

*5th rep would have been a failed rep but for some assistance from a spotter.

 

Really goods session for me today, hamstring seemed to hold up well.  Very happy with the sets, 120kg felt heavy, but very manageable.  130kg was pushing it a bit and my form started to break down quite a bit on reps 4 and 5, where I shifted the stress from my legs to my back.

 

Also did a quick circuit:

5 x (5 chin-ups, 10 pushups, 10 crunches) and finished with 10 chin ups.

 

Did a little bit of rotator cuff work and some handstand work against a wall.

 



#227 OFFLINE   PatrickMeniru

PatrickMeniru

    GripBoard Veteran

  • Members
  • PipPip
  • 396 posts
  • Joined 3 Years and 30 Days
  • Local time: 07:38 PM

Posted 09 May 2014 - 03:38 AM

Forearm has been preventing me doing any pulling work or anything that involves grip at all, which is a major blow - but have just started seeing a very good Osteopath in Torben Hersborg and I'm hopeful that with his help I can recover sooner rather than later.

 

In the mean time I have been working on my squatting, and have started incorporating more tempo work (slow eccentrics and pauses in the hole) as well as split squats, which look a little like a lunge, and are excellent for mobility and injury prevention.

 

My latest squat workout was very satisfying:

 

1 x 10 w/60kg

1 x 10 w/80kg

1 x 10 w/100kg

1 x 5 w/120kg

1 x 3 w/140kg - PB

1 x 1 w/150kg - PB

1 x 1 w/160kg - PB (actually felt easier than 150kg)

1 x 5 w/100kg

 

I should have pushed on to attempt 170kg, but I didn't have a good spotter (i.e. one that I could trust not to lift the weight for me!) and I wanted to leave on a positive rather than a failed rep.  I'd like to hit 4 plates (180kg) before I leave for New Zealand in 5 weeks, but this might be a step too far.

 

I've been able to start practicing handstands again, and I'm now able to consistently hold one for 10 seconds or longer without 'walking', which feels like a positive step.