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#281 OFFLINE   PatrickMeniru

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Posted 18 May 2015 - 03:37 PM

18/05/2015

 

Front squats:

1 x 5 w/20kg 

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

1 x 5 w/60kg

1 x 5 w/80kg (2 second pause)

1 x 5 w/80kg

1 x 4(1) w/100kg

1 x 5 w/80kg (2 second pause)

3 x 5 w/90kg

 

Back squats (all with 2 second pause unless otherwise stated):

2 x 5 w/60kg

1 x 5 w/80kg

1 x 5 w/100kg

1 x 5 w/110kg

1 x 5 w/120kg

2 x 5 w/120kg (no pause)

1 x 5 w/100kg

1 x 8 w/60kg (no pause)

 

Barbell hip thrusts (first time doing these, so wasn't sure what to expect, did a 2 second hold at the top of each rep):

1 x 8 w/60kg

1 x 8 w/100kg

1 x 8 w/120kg

 

Calf raises (used leg press):

3 x 10 w/195kg

 



#282 OFFLINE   Grind

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Posted 19 May 2015 - 03:36 AM

 

Just watched your deadlift and have some comments if you don't mind. ;)

- You can gain a lot if your setup would be better, rounded lower back and almost stiff legs.

- Pull the slack out of the bar, tense your lats when you do this. Lower your hips more and pull your chest up.

- Put the bar down after the rep and make sure you have the same setup as in the first lift. Only the first rep was a real deadlift the rest was touch and go.

The deadlift is to pull a dead weight off the ground. Touch and go makes it a lot easier.

 

You have a good hip thrust, nice explosive. If your setup improves your deads will gain a lot. 

Very nice gym, all those platforms are great!

Thanks very much for the feedback!  I really appreciate you taking the time to post, and of course I don't mind! Constructive criticism is the best/only way for me to improve really.

 

I completely agree that my set-up wasn't ideal, and I'm currently working on improving my start position.  I definitely think my back is too rounded, and from the research I've been doing, this is often related to weak hamstrings and glutes, so I'm trying to strengthen these areas.

I also have now stopped doing touch and go reps after being told that these were a lot easier.

 

One thing I tend to find is that I personally find it difficult to really feel my lats engage with a mixed grip.  Any tips for lat activation in the set up?

 

One thing is for sure and that is that your hams and gluteus aren't weak. Like I said you have an explosive lock (hip thrust). This is an indication that theses muscles aren't weak. 

 

The liftoff is demands more effort from your quads. If the hips shoot up or start in a high position it's because your body shifts itself in the position where it's the most strong. Hips high means you lenghten your hamstrings so you can generate power from these muscles. These posterior chains muscles need to wait a little to be activated and a more ideal position to do this is when the bar meets the knees. So not at the liftoff but at the knee position. 

 

If your liftoff is more quad dominated you keep the posterior muscle as an reserve for extra power in the lift. At the knee the hams and gluteus come in to play and give the bar an extra acceleration toward the lockout. If you start with these muscles max involved @liftoff you can not generate extra power at the knee position.

 

Hips down and chest up isn't restricted by muscle weakness but can be due to flexibility restrictions. I think for you it must possible to get into this position prior to the pull. And by pulling the slack out of the bar I mean you have to pull yourself into the bar (hips down, lats thight and chest up) without lifting the bar. If you feel you're thight then you pull the bar.

 

I stopped lifting with a mixed grip and only lift hook grip. 



#283 OFFLINE   PatrickMeniru

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Posted 19 May 2015 - 02:23 PM

 

 

Just watched your deadlift and have some comments if you don't mind. ;)

- You can gain a lot if your setup would be better, rounded lower back and almost stiff legs.

- Pull the slack out of the bar, tense your lats when you do this. Lower your hips more and pull your chest up.

- Put the bar down after the rep and make sure you have the same setup as in the first lift. Only the first rep was a real deadlift the rest was touch and go.

The deadlift is to pull a dead weight off the ground. Touch and go makes it a lot easier.

 

You have a good hip thrust, nice explosive. If your setup improves your deads will gain a lot. 

Very nice gym, all those platforms are great!

Thanks very much for the feedback!  I really appreciate you taking the time to post, and of course I don't mind! Constructive criticism is the best/only way for me to improve really.

 

I completely agree that my set-up wasn't ideal, and I'm currently working on improving my start position.  I definitely think my back is too rounded, and from the research I've been doing, this is often related to weak hamstrings and glutes, so I'm trying to strengthen these areas.

I also have now stopped doing touch and go reps after being told that these were a lot easier.

 

One thing I tend to find is that I personally find it difficult to really feel my lats engage with a mixed grip.  Any tips for lat activation in the set up?

 

One thing is for sure and that is that your hams and gluteus aren't weak. Like I said you have an explosive lock (hip thrust). This is an indication that theses muscles aren't weak. 

 

The liftoff is demands more effort from your quads. If the hips shoot up or start in a high position it's because your body shifts itself in the position where it's the most strong. Hips high means you lenghten your hamstrings so you can generate power from these muscles. These posterior chains muscles need to wait a little to be activated and a more ideal position to do this is when the bar meets the knees. So not at the liftoff but at the knee position. 

 

If your liftoff is more quad dominated you keep the posterior muscle as an reserve for extra power in the lift. At the knee the hams and gluteus come in to play and give the bar an extra acceleration toward the lockout. If you start with these muscles max involved @liftoff you can not generate extra power at the knee position.

 

Hips down and chest up isn't restricted by muscle weakness but can be due to flexibility restrictions. I think for you it must possible to get into this position prior to the pull. And by pulling the slack out of the bar I mean you have to pull yourself into the bar (hips down, lats thight and chest up) without lifting the bar. If you feel you're thight then you pull the bar.

 

I stopped lifting with a mixed grip and only lift hook grip. 

 

Hmmm.  I see what you mean.  It's not that I can't get into a position where my hips are lower and my chest is higher, it's just that as soon as I pull my hips will rise to the start position you see in the video, or thereabouts - unless the weight is very light.  I can definitely believe that my quads are weak, my squat is appalling compared to deadlift -  max out at around 160kg, although I'm working on improving it.  

 

I guess I'll keep working on my squatting and quad strength, and perhaps throw in some lighter deadlift work with more of an oly clean style set up as part of my warm-up sets. Thanks for the feedback again, really appreciate it.


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#284 OFFLINE   PatrickMeniru

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Posted 19 May 2015 - 02:48 PM

19/05/2015

 

Neutral Grip Chin-Ups:

5 x 1 slow, various grips

1 x 10 chest to bar pull-ups

1 x 5 w/25kg (2 second pause at bottom)

1 x 5 w/40kg (2 second pause at bottom)

1 x 5 w/40kg (not quite full extension)

1 x 4 w/40kg (pause at bottom)

1 x 5 top half, half reps w/40kg

1 x 5 w/25kg

1 x 10 pull-ups

 

Dips:

1 x 5 slow

1 x 10 explosive

1 x 5 w/25kg

1 x 5 w/50kg

2 x 5 w/65kg (rep PR)

1 x 4(1) w/65kg

1 x 5 w/40kg (4 second pause at bottom)

 

Bent over rows:

3 x 8 w/90kg

 

Dumbbell rows:

2 x 10 w/50kg

 

Dumbell overhead press:

3 x 5 w/26kg

 

Abs:

2 x 20 standing cable crunches w/stack

1 x 10 GHR crunches

1 x 10 GHR crunches w/5kg behind head

3 x 10 GHR crunches w/10kg behind head

1 x 10 GHR crunches

 

Jogged 4km.  Didn't time, but ran slowly, achilles not feeling great.



#285 OFFLINE   PatrickMeniru

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Posted 21 May 2015 - 04:02 PM

21/05/2015

 

Deadlift - focussing on trying to keep my hips slightly lower in the start position, 3 second eccentric pause between reps:

1 x 5 w/70kg

1 x 5 w/100kg

1 x 5 w/120kg

1 x 5 w/160kg

1 x 1 w/190kg DO then switched to mixed grip for 4 more reps (this felt really heavy)

4 x 5 w/180kg mixed grip

1 x 5 w/180kg w/straps - even stronger focus on keeping hips low

1 x 4 w/160kg

 

Leg press:

1 x 10 w/110kg

1 x 10 w/165kg

1 x 10 w/195kg (stack)

3 x 10 single leg w/105kg (felt quite hard, but should be able to go to 115kg next time)



#286 OFFLINE   PatrickMeniru

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Posted 22 May 2015 - 06:31 PM

23/05/2015

 

Quick circuit in an (almost certainly vain) effort to combat the weekend of alcohol and empty calories that I'm about to embark on - this is becoming a worrying trend.

 

1 x 5 cleans w/50kg - technique absolutely horrible, been a very long time since I did these.

 

4 rounds of:

1 x 5 cleans and press w/70kg

1 x 5 muscle ups

(1 minute recovery, NB press had a little leg drive on about half the reps)

 

4 rounds of:

1 x 8 overhead press w/50kg

1 x 10 pull ups chest to bar


Edited by PatrickMeniru, 22 May 2015 - 06:31 PM.


#287 OFFLINE   PatrickMeniru

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Posted 23 May 2015 - 08:20 AM

23/05/2015

 

Slightly hungover, ran 5km in 20:15 - set out quite steadily and then picked up the pace and pushed quite hard towards the end.  I keep saying my runs are 5km, need to actually verify the distance at some point, should caveat the 5km with a 'roughly'.  But it's the same loop every time, so at least the times are comparable to one another.



#288 OFFLINE   PatrickMeniru

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Posted 24 May 2015 - 04:54 AM

24/05/2015

 

Split Squats:

2 x 5 w/40kg (2 second pause)

 

Front Squats:

1 x 5 w/40kg

1 x 5 w/60kg

1 x 3 w/80kg

1 x 1 w/100kg

1 x 1 w/120kg (PR) - really had to grind this one out, pleased to get it but wasn't pretty.

5 x 5 w/90kg

 

Bench:

1 x 10 w/60kg

1 x 5 w/90kg

1 x 5 w/110kg

1 x 3 w/120kg

 

Pulley Face pulls:

3 x 10 w/15kg

 

Wrist push-ups (on back of wrist at bottom, on fists at top)

3 x 10

 

Handstand walks

~10m x 2

 

Did a few pull-ups and a couple of band assisted one arm chins with my left arm only.

 



#289 OFFLINE   PatrickMeniru

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Posted Yesterday, 10:49 AM

25/05/2015

 

Deadlifts - did the first rep of each warm-up set slowly, focussing on keeping hips lower in the start position and using my legs to break the floor rather than relying on my back to hinge upwards.Decided to use straps on a few sets to help me focus just on that, not having to worrying about grip at all, and keeping the technique as simple as possible (i.e. DO).  Was pretty pleased with form, definitely feel like I made a step forward.

1 x 5 w/70kg

1 x 5 w/120kg

1 x 3 w/150kg

1 x 3 w/170kg

1 x 3 w/190kg

1 x 1 w/210kg - with straps

1 x 2 w/220kg (rep PR) - with straps, second rep form broke down

2 x 3 w/200kg

2 x 3 w/180kg

2 x 5 w/120kg - as fast as possible with 'new' technique.

 

1 x 10 hanging leg raises

1 x 10 'bubkas' - hanging leg raises, where you finish the rep by pushing your feet vertically upwards until your hips are close to the bar, arms stay straight.

 

Did some horizontal jumps to finish.  Furthest I managed was ~273cm, a shade under 9 feet.



#290 OFFLINE   Grind

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Posted Yesterday, 11:14 AM

That's a explosive jump you got there. 



#291 OFFLINE   PatrickMeniru

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Posted Yesterday, 05:07 PM

That's a explosive jump you got there. 

Thanks!  I used to be a long jumper, which I suspect accounts for that!  I'd like to jump 3m at some point, I think I'll be able to get there if I can keep improving my deadlift and squat.

 

25/05/2015 (session 2)

Ran my 5km route in 19:22 which is a PR by over 30 seconds.  Went for the run at 00:30 so nobody was around, felt pretty good heading out and set a pretty fast pace but kept cadence high and stride length relatively short, kept pushing the pace throughout. Felt like my cardio and muscular endurance in legs (especially glutes) were both limiting factors at about the same level, which was nice because usually my legs feel okay but my heart/lungs feel like they're on fire if i push the pace, so making some progress there.

 

Also verified the exact distance of the loop I run on MapMyRun, and it's 5.06km.



#292 OFFLINE   Grind

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Posted Today, 08:54 AM

My pr is 2m50. At this moment i'm coping with an pelvic injury. I can't generate good force. 



#293 OFFLINE   PatrickMeniru

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Posted Today, 11:06 AM

My pr is 2m50. At this moment i'm coping with an pelvic injury. I can't generate good force. 

Nice, 2.50m is pretty good going!  Sorry to hear about the injury, best of luck with the recovery, I'm definitely no stranger to that side of training so can empathise  :(



#294 OFFLINE   PatrickMeniru

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Posted Today, 03:40 PM

26/05/2015

 

Chin ups:

Scapular hanging shrugs/swings to warm up

3 x 5 various grips

1 x 5 w/25kg

4 x 5 w/40kg (not sure I've managed to do 4 sets of this before)

1 x 5 half reps wide grip pull ups w/25kg - focus on not internally rotating

1 x 5 half reps wide grip - focus on not internally rotating

1 x 10 pull ups

 

Dips:

1 x 10

1 x 5 w/25kg - 2 second pause

1 x 5 w/50kg - 2 second pause

1 x 5 w/60kg - 2 second pause, no pause on last rep (pause rep PR)

1 x 4 w/60kg - 2 second pause

1 x 5 w/50kg - 2 second pause

1 x 5 w/50kg

 

Single arm seated cable rows:

2 x 10 w/42.5kg (stack)

 

Abs:

1 x 10 bubkas

2 x 10 hanging leg raises - legs fairly bent, focus on no lat engagement, had bar behind back in rack

3 x 10 leg raises from support

2 x 10 standing cable crunches w/42.5kg