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#241 OFFLINE   Durrs

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Posted 16 March 2015 - 03:02 PM

10 TNS reps with my #2

Damn dude 10 TNS with #2 is strong as hell.  



#242 OFFLINE   PatrickMeniru

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Posted 17 March 2015 - 01:03 AM

 

10 TNS reps with my #2

Damn dude 10 TNS with #2 is strong as hell.  

 

Thanks man, although based on my #2.5 I think I might have a relatively easy #2.  I was pretty close to TNSing my #3 a while back, so would be nice to get that feat done at some stage, although grippers aren't a priority atm.

 

16/03/2015

 

Didn't have much time for a session today before the gym closed, and my lower back has been feeling slightly stiff for a while now so took the opportunity to avoid putting weight on my back and did some pistol squats (put a thin foam wedge under my heel, which I always use when full squatting to mimic a lifting shoe).

 

Circuit was 5 pistols, 5 weighted pull-ups w/25kg (various grips and tempos) and weighted dips (various tempos).  Did 5 or 6 rounds then went for a run (25 mins).

 

Was pleased to be able to do the pistols with my left leg, although coordination is nowhere near as good as my right leg, probably due to the fact my achilles tear and leg break were both on my left side.  Will definitely revisit these and potentially include a couple of sets as part of my squat warm-up.  Would be nice to get some clean sets of 10 with the left leg (right side is there already), then I can start adding weight.


Edited by PatrickMeniru, 17 March 2015 - 01:08 AM.


#243 OFFLINE   PatrickMeniru

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Posted 18 March 2015 - 05:56 PM

19/03/2015

 

Pretty crappy workout today, but did manage a feat I haven't done in ages so not all bad.  With the squats, the load felt really light on my back, but the legs just didn't seem to want to fire for whatever reason.

 

Warm-up:

Split squats as usual but just 1x5s with 20kg, 40kg and then 60kg.

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

 

Squats:

1 x 5 w/120kg

1 x 5 w/130kg - misgrooved a rep or two here and struggled accordingly but the 5th rep felt pretty easy

1 x 2 w/140kg (wanted 5 but failed the 3rd rep miserably)

3 x 5 w/120kg

1 x 5 w/100kg

 

Deadlift:

1 x 5 w/70kg

1 x 5 w/120kg

1 x 5 w/140kg

1 x 5 w/160kg (this may be a PR for DO but I'm not sure).

2 x 1 w/190kg (switched to mixed grip, and planned to hit 220kg for a double but felt really weak so called it a day).

 

Accessories

3 x 5 bet over rows w/110kg

3 x 5 overhead press w/60kg

2 x 6 GHR

Some single leg leg press

 

Misc

Did some backlevers, some ring muscle ups and got a couple of reps on an ab-wheel from standing for the first time in a long while, although I did splay my legs to make it easier.



#244 OFFLINE   PatrickMeniru

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Posted 19 March 2015 - 02:46 PM

19/03/2015

 

Really pleased with this session, think it helped that I got a great lunch of pasta, greens and chicken in today (made it myself rather than buying it out), will have to test the hypothesis more before I can actually attribute it to that though.  Bodyweight was about 94.5kg.  Down from 97.5kg, which I'm happy about!  Have stopped eating cereal, which I think is a good move.

 

Warmed up with a few pull-ups and push ups with a variety of grips.

 

Pull-ups:

4 x 10 w/25kg (wanted 5 sets of 10 but failed the last rep set 4 so called it a day)

 

Bent over rows:

1 x 10 w/70kg

1 x 6 w/90kg (supinated)

1 x 5 w/90kg (pronated)

 

Dips:

2 x 5 bodyweight (felt really, really explosive and strong so could tell I was going to have a good session)

1 x 5 w/25kg

1 x 5 w/40kg

1 x 5 w/50kg

1 x 3 w/65kg

1 x 2 w/75kg (PR)

5 x 5 w/50kg

 

Misc.:

2 x 10 side bends w/50kg dumbbell

2 x 10 shrugs with 50kg dumbbells (more for grip than anything)

 

Finished with a couple of max pull up sets:

1 x 16 w/10kg (last couple of reps were sketchy)

1 x 9 bodyweight



#245 OFFLINE   PatrickMeniru

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Posted 21 March 2015 - 12:58 PM

20/03/2015

 

Closed my #2 a lot - maybe 50 reps total each hand TNS.  Did this during lectures, sitting down, so not really with any intensity or anything.

 

21/03/2015

 

Quick morning session:

 

Warm-up with split squats.

 

Front Squat - want to start doing these because feel my quads/hips are weak - deadlift 200x5 comfortably but struggle to squat 150x3, also want to strengthen my thoracic, which is definitely a weak point.  Might start experimenting with some sumo deadlifts during warm-ups for normal deads soon too.

5 x 10 w/60kg

Will increase this to 5 x 10 w/70kg next time.

 

Back-squat just to grease the groove more than anything:

5 x 5 w/100kg

 

3 x 15 second one arm hangs w/16kg

3 x 45 second wall handstand


Edited by PatrickMeniru, 21 March 2015 - 12:59 PM.

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#246 OFFLINE   PatrickMeniru

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Posted 22 March 2015 - 11:35 AM

22/03/2015

 

Hit a deadlift PR today, but not in quite the dominant fashion I had in mind - was hoping to get 230kg for a single after a triple with 220kg but that didn't materialise.  Technique hasn't been feeling quite a solid as when I hit 200 x 5, so am going to stop doing deficit pulls and concentrate on improving my technique off the floor.

 

Deadlift:

1 x 6 w/70kg from ~3" deficit

1 x 5 w/100kg ~3" deficit

1 x 5 w/120kg ~3" deficit

1 x 5 w/150kg ~3" deficit

1 x 5 w/170kg ~3" deficit

1 x 5 w/190kg ~1" deficit

1 x 3 w/200kg

1 x 3 w/210kg (PR)

1 x 1 w/220kg (PR) - was surprised by how hard this was, was planning on three reps, but couldn't get the second and didn't want to go absolutely all out to grind it out.

2 x 5 w/180kg

 

Close Neutral Grip Pull ups:

1 x 19

(5 min break)

1 x 15

(Took a break to do squats, then:)

1 x 19

 

Squats:

1 x 5 w/60kg

1 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/120kg (planned on 3 sets but gym closed)

 

At home:

2 x 5 supported pistols

1 x 50 pushups



#247 OFFLINE   PatrickMeniru

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Posted 23 March 2015 - 05:29 PM

24/03/2015

 

Squats - focussing on pushing evenly with both legs and not relying on my right leg to do the bulk of the work:

1 x 10 w/20kg

2 x 10 w/40kg

1 x 10 w/60kg

1 x 10w/70kg (frontsquats)

1 x 9 w/80kg (frontsquats - failed last rep)

1 x 10 w/90kg

3 x 10 w/110kg

 

Pull-ups:

5 x 5 w/25kg

2 x 5 chins w/35kg

1 x 10

 

Push-ups:

1 x 50

 

Bent over rows:

3 x 10 w/70kg

1 x 10 w/70kg supinated

 

Benchpress - really focussed on keeping my back tight, felt a lot weaker because I couldn't focus on the press itself but also felt more solid and no shoulder pain, which is the main goal:

1 x 10 w/60kg

2 x 10 w/80kg

2 x 5 w/100kg

 

Abs:

1 x 10 crunches on GHR

3 x 10 crunches on GHR w/5kg plate held above head

1 x 10 hanging leg raises

3 x 10 leg raises from support with gym partner pushing legs down at top of each rep

1 x 21s (7 rounds of hanging tuck leg raises, 1 rep left, 1 right, 1 central)

 

22 minute run (approx 5km).



#248 OFFLINE   PatrickMeniru

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Posted Today, 07:34 AM

26/03/2015

 

My diet has completely fallen off this past week or so, so decided to burn some calories/punish myself by doing some GVT type work.

 

Pull-ups (30 seconds between sets):

10 x 7 (last couple of sets switched to chins and kipped a bit, last set was v.ugly but got the reps done)

 

Squats (30 seconds between sets):

10 x 10 w/70kg - harder than it sounds

 

Bench (30 seconds between sets):

10 x 10 w/60kg (sets 8 and 9 only managed 9 and 8 reps respectively).

 

Bicep curls (1 minute recovery):

3 x 10 w/16kg

2 x 10 w/14kg pronated

 

1 x 10 dips

3 x 10 pull-ups (to take total reps to 100).

 

3 x (20 crunches, 20 oblique crunches each side, 20 feet raised crunches, 20 russian twists).

 

Also finally bought some FatGripz, have put them on the pull-up bar in my flat, and am trying to do a rep or two every-time I pass under the bar.  Interested to see the results of using them for a few weeks.