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Pat's Training Log


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#261 ONLINE   PatrickMeniru

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Posted 22 April 2015 - 03:53 PM

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, 22 April 2015 - 04:06 PM.


#262 ONLINE   PatrickMeniru

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Posted 24 April 2015 - 03:05 AM

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).



#263 ONLINE   PatrickMeniru

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Posted 24 April 2015 - 01:11 PM

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



#264 ONLINE   PatrickMeniru

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Posted Today, 12:58 AM

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, Today, 12:58 AM.