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Pat's Training Log


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#221 OFFLINE   PatrickMeniru

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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

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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

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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

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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

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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

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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

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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.

 



#228 OFFLINE   PatrickMeniru

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Posted 26 February 2015 - 04:58 PM

It's been a long time since I last posted, and even longer since I last posted regularly, but I'm back home after my travels and have slowly been getting back into my workout routine.  After 6 months away I was shocked at how weak I'd become, just squatting 60kg for 5x10 was a real struggle.  Luckily there's a great gym right around the corner from my flat, and my flatmate is also keen to get stronger and train, so for the first time ever I have a regular training partner.

 

It's taken almost two months, but I've managed to get back to a reasonable level of strength, although I'm still down on where I was in May 2014.  Hope to start posting here regularly again, with any luck I'll avoid injuries! (Shoulder/elbows still give me trouble sometimes).

 

Immediate goals are (in order of priority):

 

1) Squat double bodyweight (~190kg)

2) 30 strict pull-ups

3) Bench 140kg

4) Weighted dip 80kg

5) Weighted pull-up 60kg

6) Deadlift 200kg for 5

 

At present my best numbers in 2015 are:

 

1) Squat 130kg for 4 x 8 reps

2) 20 strict pull-ups

3) Bench 120kg

4) Weighted dip 1 x 2 with 65kg

5) Weighted pull-up 3 x 3 with 40kg

6) Deadlift 5 x 5 with 170kg (very comfortably)

 

Last workout (today) was:

 

Squat

Warm-up with split squats:

1 x 10 w/20kg

1 x 10 w/40kg

1 x 6 w/60kg

 

Warm up reps:

1 x 6 w/60kg

1 x 6 w/80kg

1 x 10 w/100kg

 

Working sets:

1 x 8 w/120kg

4 x 8 w/130kg

 

Did a few pull-ups and rows, dips and core work at the end, but nothing major.  My flatmate hit a new PR on the squat of 100kg for a single and 80kg for 5 x 8.  He's never really trained legs until recently, and is making great progress in all his lifts, which gives me great motivation to try and make similar progress!


Edited by PatrickMeniru, 26 February 2015 - 04:59 PM.


#229 ONLINE   Chez

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Posted 26 February 2015 - 05:40 PM

Good to see you back posting. 



#230 ONLINE   Electron

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Posted 26 February 2015 - 06:36 PM

You still hitting the calisthenics? I've been doing a lot of it lately.



#231 OFFLINE   PatrickMeniru

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Posted Today, 04:31 PM

Good to see you back posting. 

Thanks Chez!  It's good to be back, going to have to check up on how you've all been getting on - still killing it I'm sure.

 

You still hitting the calisthenics? I've been doing a lot of it lately.

The calisthenics have been on hold (along with everything else) whilst I was teaching snowboarding but I'm starting to do some more now.  Was cautious to begin with because if I do too much too soon my elbows will get bad quickly.  Once I hit 30 pull-ups I'm going to focus on strength for the OAC again.  Will work up to a double with 2/3 bodyweight (about 62kg) and then start OAC specific work again - I feel like I failed in the past because I didn't have enough base strength and tried to progress too fast resulting in injury.  Determined not to make the same mistakes again!  Good to hear from you, will check out your posts as well :)


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#232 OFFLINE   PatrickMeniru

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Posted Today, 04:52 PM

Missed posting a couple of workouts, can't remember exactly what I did but the essence of the workouts was:

 

28/02/2015

 

Pull-ups (each set was max) 3-4 min recovery:

1 x 24

1 x 21

1 x 18

1 x 12

 

Bent over rows:

1 x 10 w/60kg

3 x 8 w/90kg

 

EZ curls, with some momentum - 4 x 6 w/50kg

 

Face pulls and rotator cuff work

 

 

01/03/2015

 

First time I've really tried front squats, found them very taxing as a new movement, trying to keep my torso sufficiently upright was a struggle.

1 x 10 w/60kg

1 x 10 w/70kg

1 x 6 w/80kg

2 x 8 w/70kg

 

Calf raises (placed pins high and used barbell - also to help condition me to having more weight on my back):

1 x 10 w/120kg

1 x 10 w/150kg

2 x 10 w/180kg

2 x 8 w/180kg

 

Did some handstand work, after a lot of rubbish attempts I got fairly consistent and am still capable of holding a fairly solid 10 second HS much to my delight!  Showed my flatmate a few bodyweight exercises like backlever and tuck-planche to l-sit rocks (really good for core).

 

02/03/2015

 

Deadlifts today and had a great workout.  Each rep had a controlled eccentric component, weight was gently touched to the floor and I then reset before the next rep (i.e. straightened legs and re-bent to get tension into hamstrings, grip remained the same).

 

1 x 10 w/70kg

1 x 2 w/100kg

1 x 5 w/120kg

1 x 5 w/150kg

1 x 5 w/180kg (this was my planned working weight, but felt really good so pushed on)

1 x 5 w/200kg (PR) (felt heavy but pretty good, decided that discretion was the better part of valour though and didn't attempt another set at 200kg)

3 x 5 w/180kg

 

Did some stiff legged deadlifts and some back hyper extensions on the GHR.  Wanted to do bench but it irritated my shoulder, in future I think I'll forgo barbell bench and focus on dumbell presses and dips.  Finished the workout with a max set of pull-ups, but going up on command rather than at my own volition - makes it a lot harder, plus was fatigued anyway so only made 14 reps.

 

New goal for deadlifts is to be able to use 200 for working sets of 5 and to progress to a set of 5 with 220kg.