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Pat's Training Log


patrickmeniru

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28/05/2018

Did some handstand work, alignment feels like it's improving, probably did some other things but can't remember what other than 3 x 10 single leg calf raises w/20kg

30/05/2018

Back felt iffy so didn't barbell squat and did pistols instead.

Squats:
1 x 5 w/20kg
2 x 5 w/70kg (decided not to barbell squat)

Pistols:
9 x 10 each leg
1 x 10 w/20kg each leg
Took 30 mins

31/05/2018

Chin ups:
1 x 3 pull ups
1 x 3
1 x 1 w/20kg
1 x 1 w/40kg
3 x 4* w/60kg (*failed last rep of last set)
3 x 5 w/40kg pull ups
1 x 22 bodyweight pull ups

01/06/2018

Did some horizontal machine rows w/47kg (around 5 sets of 15) and some lat pull downs w/50kg (4 x 10) and some kneeling bottoms up kettlebell press w/12kg (5 x 10)

02/06/2018

Deadlifts (banded green band, 1.5 inch deficit):
2 x 5 w/70kg
2 x 3 w/120kg
2 x 3 w/150kg
2 x 3 w/180kg
4 x 3 w/200kg
2 x 3 w/180kg

Did box jumps onto a 24" box between sets

Nordic curls (2 x green band set up assist):
4 x 6

Ladder agility drills for 20 minutes

Squat jumps:
1 x 5 w/20kg
2 x 5 w/30kg

Seated box jumps (24") landing with straight legs:
3 x 8

Did some hopping and jumping up the stairs in the gym, managed 5 steps with both legs (hopping) also did 5 broad jumps, best effort was 9 feet 4 inches

Also did a few handstands on paralettes, took a few tried to get into it each time, but once I did, felt really solid. Also managed to get an L-sit to handstand for the first time! Very pleased, got it on the third try.

 

03/06/2018

 

Went climbing fora couple of hours, made a v3-5 problem and came very close to sending a v4-6 (next time). Then straight to the gym.

Warmed up with lots of face pulls and band pull aparts/external rotations with relatively light weights before and between sets of OHP.

OHP:
2 x 5 w/20kg
1 x 5 w/40kg
1 x 5 w/50kg
1 x 5 w/60kg
1 x 3 w/70kg
2 x 5 w/78kg
1 x 4(1) w/78kg
5 x 6 w/50kg

Single arm kneeling OHP:
4 x 7 w/14kg

Abs:
3 x (10 crunches, 10 v-ups, 10 russian twists each side - all with 8kg ball - 1 min plank)

Dips:
1 x 5
1 x 5 w/25kg
1 x 8 w/50kg

One hand pull up:
3 x 1 left side only (feeling very tired)

3 x 5 single arm TRX rows

Squats (barefoot):
3 x 10 w/50kg

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06/06/2018

Morning session: Tried to squat but tweaked something in my back so had to abandon that idea after my first warm up set. Did some weighted pistols instead roughly 4 triples with 20kg and 3 triples with 30kg

Afternoon session in office gym:

Squats:
1 x 20
2 x 20 (goblet w/20kg)

Belt squat (did a set of 10 jumping squats, with half squat in between, between each set):
1 x 10 w/40kg
3 x 10 w/60kg
1 x 10 w/85kg

Step ups:
2 x 10 w/45kg

Lunges (~15m):
1 x 1
2 x 1 w/2 x 20kg dumbells

Leg extension:
3 x 20 w/50kg

Kettlebell swings:
3 x 10 w/20kg

07/06/2018

Chin ups:
1 x 3
1 x 1 w/25kg
10 x 5 w/45kg (these were much harder than I had hoped, but I was happy to get all the sets done with no misses)
3 x 10 horizontal rows w/50kg
4 x 10 lat pulldowns w/60kg
3 x 6 half reps (top part of ROM only) with 25kg

Ab-wheel:
2 x 10

Bodyweight AMRAP pullups:
1 x 18 (worst set since I started the AMRAPS, was obviously very fatigued at this point)

08/06/2018

Had a sports massage for 50 mins, worked on my upper back.

09/06/2018

Did yoga for an hour.

Deadlifts (1.5" deficit):
2 x 5 w/70kg
2 x 5 w/120kg
1 x 3 w/160kg
1 x 3 w/190kg
1 x 1 w/210kg
1 x 1 w/230kg (=DO PR, although lockout was probably not quite there)
1 x 1 w/250kg (hook, harder than I'd have hoped)
4 x 5 w/215kg (straps)

Box jumps:
Did quite a few reps and worked up to 51", had a couple of goes at 54" but wasn't close. Then did some sets of three weighted box jumps onto a 24" box (holding 10kgs each hand) straight into three unweighted, felt like I got much better quad drive off the floor with these. Then moved on to jumping onto a 100cm box from as far away as possible. Started close and slowly worked out to a successful attempt at 6 feet 1" (185cm) and had a couple of close misses at 190cm (landed with balls of feet on the edge but couldn't quite hold it and lost balance backwards).

Single leg deadlift:
1 x 5 w/20kg dumbells each hand
3 x 5 w/30kg dumbells each hand

Nordics:
3 x 6 eccentrics (unassisted)

Practiced a few handstands on parallettes bewteen box jumps, feeling really solid now.

After the gym I decided to finally try and learn to do a back-tuck (backflip) on the ground. I have only ever done them on trampolines before, although I did make 4 attempts one day in 2016, none were cleanly landed. After a lot of visualisation I mustered the courage to have a go and landed it on the third try. Progression for the day went like this:

Hanging leg tucked knee raises - as explosive as possible to mimic the motion required for the movement
Hanging flips (like a fast movement into a skin the cat then dropping to my feet)
Backwards rolls on grass
Max height jumps (to remind myself to jump upwards before rotating)
Then had a go, first attempt took me 4 minutes to actually try after a while I go much more confident and after the successful third attempt I landed each subsequent effort, with varying degrees of adjustment on landing (but no hands down). Really happy to have learned this skill.

10/06/2018

Warmed up with some rotator cuff work and also did rotator cuff work between each set of OHP (face pulls, band pull aparts and single arm cuban rotations)

OHP:
2 x 5 w/20kg
1 x 5 w/50kg
1 x 3 w/60kg
1 x 1 w/70kg
3 x 5 w/80kg (rep PR) very pleased with this, as last week I failed the last rep with 78kg
4 x 6 w/60kg (focus on neutral spine and not leaning back)

Kneeling single arm dumbell press:
2 x 10 w/16kg

Dips:
2 x 15 w/25kg

Squats:
2 x 10 w/20kg
3 x 6 w/60kg

 

 

Edited by patrickmeniru
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11/06/2018

OAP specific training. Warmed up and then decided to start using rope assisted chins rather than one hand chin ups. Did a single on each arm and gradually worked my assisting hand down the rope 1 fist length at time. Ended up with singles at 8 fist lengths on each hand, which felt great, so decided to try and full OAC each arm to gauge progress. I was pretty much around the closest I have ever been (somewhere similar to 2013 I think), which is great, although really the hard work starts now. finished with a triple at 8 fists (right) and a double left, which really finished me off.

12/06/2018

Warmed up as usual then hit some squats. Happy that my back didn't decided to fall apart although these felt heavy from 100kg(!) upwards, they actually moved fairly well on review.

Squats:
2 x 5 w/20kg
2 x 5 w/60kg
2 x 5 w/100kg
2 x 5 w/120kg
2 x 5 w/140kg
2 x 5 w/160kg
1 x 5 w/170kg
2 x 5 w/160kg
2 x 5 w/140kg
2 x 5 w/120kg
2 x 5 w/100kg

14/06/2018

Weighted chin ups day, have been busy with work and that probably affected recovery but underestimated how much fatigue the rope chins generated. Plan was to try 55kg for 5x5 but I was nowhere in terms of strength (at office gym so rubber grips and no chalk didn't help but even so, I was way down on where I expected to be):
1 x 3
1 x 1 w/25kg
1 x 5 w/50kg
1 x 4(1) w/50kg
5 x 5 w/25kg
4 x 10

Dips:
1 x 5
1 x 5 w/25kg
3 x 5 w/50kg
4 x 5 w/25kg
1 x 3 w/75kg (just because someone asked if I could...)

Horizontal rows:
3 x 10 w/50kg

Kettlebell press:
2 x 10 w/12kg

Dumbbell rows:
2 x 10 w/30kg

Single arm lat pulldowns:
2 x 10 w/40kg

16/06/2018

Deadlifts (thicker green band and 1.5" deficit):
2 x 5 w/70kg
2 x 5 w/120kg
1 x 3 w/160kg
1 x 3 w/180kg
1 x 5 w/200kg
4 x 5 w/205kg (these were hard)
1 x 5 w/200kg (no bands)

Seated hamstring curl:
3 x 10 w/104kg
1 x 15 w/104kg

Single leg box jumps:
3 x 6 each leg, single leg landing focusing on foot stability and knee alignment, onto the bench (so not high)

Single leg dumbbell RDLs (one dumbell only in opposite hand for anti-rotation work):
1 x 5 w/20kg
1 x 5 w/30kg
3 x 5 w/40kg

Machine rows:
4 x 10 w/60kg

17/06/2018

Taught a couple of friends to backflip, one managed to get it, the other one is close and should get it next time, also did a few myself (landed the first try perfectly, landed 3 others decently including my first overrotation where I had to run back a few steps and one poor effort where I put hands down).

Warmed up with some rotator cuff work and did rotator cuff work between sets of OHP as usual (face pulls with 15kg, red band pull aparts, external rotations w/5kg)

OHP:
2 x 5 w/20kg
1 x 5 w/50kg
1 x 3 w/60kg
1 x 1 w/70kg
1 x 1 w/80kg
3 x 5* w/82kg (*failed last rep of last set, volume PR - I think my 1RM is 85kg or thereabouts, so very pleased with this, form also held together well in terms of back position/alignment)
5 x 6 w/62kg

Rotator cuff work, tried some rear delt bodybuilding movements, face pulls, external rotations etc.

Kneeling dumbell OHP:
2 x 10 w/18kg

Squats:
1 x 10
2 x 5 w/60kg (front)
1 x 5 w/60kg (overhead)
1 x 3 w/90kg (front)
3 x 5 w/100kg

Bench:
1 x 10 w/20kg
1 x 5 w/60kg
1 x 5 w/90kg
1 x 5 w/110kg
2 x 5 w/120kg (shoulder didn't feel wonderful after the second set)

Single leg calf raises:
1 x 10
3 x 10 w/25kg

10 minutes on the watt bike because my knees were sore.

Did some stretching to finish.

Edited by patrickmeniru
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18/06/2018

OAP specific day, warmed up with shoulder dislocates, band pull aparts, hanging shoulder rolls and some horizontal bodyweight rows and three chin ups, then moved on to rope chins, did a double on each arm, starting at one fist length down the rope and doing a double at 2, 3, 4, 5, 6 and 7 fist lengths trying to control the eccentric each time. Elbows definitely felt the strain with these but it wasn't painful. Pushed it a little more than I might otherwise have done because Thursday to Saturday I have a work trip to Rome so probably won't be doing my usual weighted pull ups on Thursday.

Also did some handstands and reverse wrist curls for 4 x 10 w/10kg. Finished with some scapular pull ups and scapular pushups then ROMWOD before bed.

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On 6/19/2018 at 3:40 PM, Hopefully said:

I know you know Patrick, but be very careful with the oap work. The strain on the tendons is immense. A tendon injury from oap would most likely set you back years. Best to leave alot of strength in the tank.

Thank you for the warning, I'm acutely aware of the strain that OAP work puts on the non-muscular tissues having had tendonitis problems in the past. If you look back at my log, you'll see that I have been using weighted chin ups exclusively for the past couple of years to build a surplus of strength and to condition my connective tissues for the OAP work, which I am also taking the specific work slowly now that I've started (1 month on wrist assist, 1 month on rope assist and then I will start with negatives for at least 2 months, slowly building volume). However, the best laid plans of mice and men often go awry, and I'll do my best not to get too hung up on progress at the expense of my tendon health, which is where I've gone wrong in the past. You'll also see that I haven't done any gripper work recently, which is part of me managing the stress on my elbows.

 

Edited by patrickmeniru
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19/06/2018

Really good squat session today, left work at 21.10 (gym closes at 22.15) so had to cycle home really fast, change quickly and get myself to the gym, arrived at 21.35 so didn't have time to warm up like I usually would. Session went like this:

Squats:
1 x 10
1 x 20 w/20kg
1 x 15 w/60kg
1 x 10 w/100kg
1 x 9 w/110kg
1 x 8 w/120kg
1 x 7 w/130kg
1 x 6 w/140kg
1 x 5 w/150kg
1 x 4 w/160kg
1 x 3 w/170kg
1 x 2 w/180kg
1 x 1 w/190kg (did this at 22.00)
3 x 3 w/170kg

22/06/2018

Did a quick 30 min session in a hotel gym with some pull ups, hanging leg raises on stall bars, single leg box jumps, overhead squats with a sandbag, rotator cuff work, very light incline bench, pushups and some curls.

24/06/2018

Warmed up with some rotator cuff/general shoulder work and stretching.

OHP (rotator cuff work between sets):
1 x 5 w/20kg
1 x 5 w/50kg
1 x 3 w/60kg
1 x 1 w/70kg
1 x 1 w/80kg
2 x 4 w/84kg
1 x 3 w/84kg
1 x 5 w/72kg
3 x 5 w/60kg

Did 3 x 10 Y raises plus W raises w/2kg

Dips ladder - alternating with a friend, started at 1 rep, you go I go, failed the last rep of the 11th set and the last 2 reps of the 12th set, had a 10kg belt on.

Pull ups ladder, as above, no weight, through 6 sets.

Pushups ladder, as above, but you hold the top position whilst waiting for the other person, completed the set of 8.

Did some handstand work and stretching.

Squats:
1 x 10 w/20kg
5 x 5 w/60kg

 

 

Edited by patrickmeniru
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25/06/2018

Another long day at work and a rushed session as a result (only had 30 mins).

Warmed up with some rotator cuff work, hanging shrugs, scapular pullups, some upper body stretching, some horizontal rows and a couple of chin ups.

Rope assisted OACs:
1 x 3 w/1 fist length
1 x 3 w/2 fist lengths
1 x 3 w/3 fist lengths
1 x 3 w/4 fist lengths
1 x 3 w/5 fist lengths
1 x 3 w/6 fist lengths

I tried to control the negative, but especially on the left arm, these weren't as slow as I would like. This was mostly because I didn't have as much recovery time as usual and so I didn't want to completely exhaust myself with the eccentrics and not be able to do much volume. I also didn't get to finish the workout (goal was to do up to 8 lengths) because the gym closed. Fairly happy however as my elbows held up well and I don't have any soreness the next day as I type this.

The plan is to get to slowly build up the volume of these and then start to add in some unassisted negatives very slowly.

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27/06/2018

Wasn't able to get to the gym on Tuesday, so did squats on Wednesday morning instead. I'd forgotten how weak I feel first thing in the morning, but as the weight gets heavier my CNS wakes up, so the result is that I can get the work done but all of the sets feel hard (even 60kg doesn't feel great to start with!!).

Squats
1 x 10 goblet squats w/10kg
1 x 10 w/20kg
1 x 10 w/60kg
1 x 5 w/60kg
1 x 5 w/100kg
1 x 5 w/120kg
1 x 5 w/140kg
1 x 5 w/160kg
1 x 5 w/180kg (these actually moved well and I had a rep or two in the tank)
1 x 5 w/160kg
1 x 5 w/140kg
1 x 5 w/120kg
1 x 5 w/100kg
1 x 5 w/60kg
1 x 10 w/20kg

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28/06/2018

Weighted chin ups, worked up to a single attempt at 70kg, which I missed. Elbows were quite sore so called it a day after that. Probably should have been a bit more careful and missed this session because I felt weak but it's hard to know when you feel weak because of accumulation of volume that's just the result of hard training and when it's because you need a break. In any event, elbows have been sore for a few days after this, so clearly pushed the boat out a bit too far and will take a week off from any heavy loading through the elbow to give the tendons a chance to recover.

29/06/2018

Ran for 26 mins, probably a shade over 5km. Stopped about 5 minutes earlier than intended because my achilles started to feel a bit iffy.

30/06/2018

Yoga for an hour plus usual warm ups (glute activation, some upper/mid back work, air squats)

Deadlift (1.5" deficit, short pause just off the floor):
1 x 10 w/70kg
2 x 5 w/120kg
2 x 5 w/150kg
2 x 5 w/180kg
2 x 5 w/200kg
2 x 5 w/220kg (happy with how these felt/moved)

Speed Pulls (weren't very fast after the paused pulls!):
2 x 2 w/180kg
2 x 2 w/150kg
2 x 2 w/120kg
Did 3 stair jumps between each set.

Nordic drops (definitely getting better at these, able to control the eccentric for almost the full ROM on the first rep):
3 x 6

Ab work:

Did some crunches, some russian twists, hollow body holds, suitcase carries (50kg), ab-wheel rollouts (kneeling) and anti-rotation back extension holds on the GHD.

01/07/2018

Played football and basketball for a few hours with friends (tried to dunk a bunch of times with a football and ended up aggravating my knee because I forgot to  absorb the landings properly on a couple of attempts). Did some soft tissue work on my quads and some isometrics afterwards to try and save the situation, next day as I type, the knee is quite sore but  hopefully be okay to squat again in a few days.

Rotator cuff circuit (4 rounds):
10 face pulls (starting at 10kg and adding 2.5kg each round)
15 band pull aparts, red band
6 external cable rotations 5kg each arm

Kneeling single arm dumbell press:
5 x 10 w/20kg
Did 10 shoulder dislocates between each set

Finished with a few biceps curls for my elbows and some stretching.

 

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  • 3 weeks later...

Since 01/07/2018 I haven't trained much because of sore elbows and knees. The elbows were way worse than anticipated, given that I only really had one workout when they felt sore, and I cut that short to save them, expected soreness for a couple of days, but instead they were sore for 2 weeks in both flexion and extension (so no handstands). They are now starting to feel better again so pull up training will resume. I'll probably do unweighted pulls for a week or two and then jump back into the weighted pull ups for a couple of weeks and then the one arm specific work (but without the weighted pull ups).  I might also think about doing my OAP specific work on rings rather than a straight bar.

Not much to report in general training due to the knee and elbow issues. Both feeling better, so will ease back into proper training. Ran the fastest 5km that I have done since hurting my achilles at the end of last year (23:59). This was a bit disappointing given how hard it felt (my best time is 19.15) but very happy not to have any pain, will gradually work my way back towards a sub-20 minute time.

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  • 2 weeks later...

Elbows and knees gradually getting better. Have been doing a few unweighted pull ups recently without pain. Had a holiday and a friend's stag do in the last couple of weeks so not much to report. Notable training has included:

5km run in 21.10, which is the fastest I've managed for ages, no achilles or calf pain afterwards, although the following days my right calf has been quite sore.

Squats: 3 x 5 w/140kg using 5:2:1 tempo

Dumbbell bench: 3 x 5* w/50kg 5:2:1 tempo (*failed last rep of last set)

Some handstand work, no longer getting elbow pain with this, which is great.

Deadlifts - 1 x 15 w/200kg touch and go, pretty easy, will go for 20 next time.

First time trying a RT (strength shop one) - was harder than expected, just about broke the floor with 75kg right hand but not left, did some holds with 60kg afterwards, got about 12 seconds left hand and 16 right hand.

 

 

 

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  • 2 weeks later...

10/08/2018

Still no regular training, elbows are slowly feeling better but I don't understand why it's taken so much longer than usual so may have to have them looked at. Right knee is also still feeling a bit off.

Managed 15 x 10 chin ups/pull ups in an hour recently, felt weak but no elbow pain. Also managed to run 5km in 20.39, which is 30 seconds faster than last time and I was didn't have to work quite as hard, which was great. Hopefully work my way down to sub-20 again over the next couple of months.

Deadlifts, tried to AMRAP by double overhand at 200kg, managed approx 4 poor reps, felt very weak, will try this again as I think I can get 5 proper reps on a good day.

Diet and stretching have been poor in the past week or two, need to get back on those particular horses, particularly the stretching, because I don't want to lose all my handstand alignment gains!

Also, randomly maxed my OHP, was feeling much weaker than when I was doing the linear progression but managed to PR and get 90kg for a single (missed 95kg, which should be well within reach after a few sessions).

 

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Dude! A 20:39 5k at your size and level of strength training specialization, that’s beyond just impressive!

However, I’ve got a 5k at 19:50😈. Though, admittedly at a much lower bodyweight. Prolly weighed a starving 170 lbs at the time.

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On 8/10/2018 at 12:38 PM, David_wigren said:

Dude! A 20:39 5k at your size and level of strength training specialization, that’s beyond just impressive!

However, I’ve got a 5k at 19:50😈. Though, admittedly at a much lower bodyweight. Prolly weighed a starving 170 lbs at the time.

Haha, thanks David - I'll be gunning for your 19:50, just give me a couple of months... My best time is 19:15 from summer 2016 (when I was about 4-5kg lighter), but all of my times should come with the caveat that the route I run (although the same every time, so good for measuring progress/regression) is not an "official" 5km (although both Google Maps and mapometer say that its 5.005km) so there may be a margin of error there.

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11/08/2018 - 12/08/2018

Knee starting to feel better, which is great.

Deadlifts on the Saturday, my hamstrings always seem to feel a bit off when warming up for deadlifts these days, I'm not sure why but perhaps it's the nordic curls:

2 x 5 w/70kg
2 x 5 w/120kg
1 x 5 w/150kg
1 x 3 w/170kg
1 x 3 w/190kg
1 x 1 w/210kg (all DO)
1 x 19 w/200kg (couldn't quite lock out the 20th rep - all T&G but not bouncing the weight - bit irritated not to have done this, based on how warm ups felt, I was not in good shape, so I think 200 x 20 should be easily achievable on a better day and 220 x 20 might be possible when I get back into deadlifting heavier and more consistently again).

Nordics:
5 x 5 with thinner green band. Started off with the red band, but it was too hard and I only managed an ugly triple so backed down to get more, better reps in. 

Calf raises:
5 x 5 w/20kg

Circuit with weighted box jumps (24" box holding 2 x 10kg plates), side on med ball throws against a wall and parallette handstand for 5 rounds. Also did my knee stability single leg box jumps.

 Sunday session:

Mobility work and squats.

Squats:
Usual warm up with bodyweight and goblet squats plus glute activation.

1 x 10 w/20kg
2 x 5 w/60kg
2 x 5 w/80kg
2 x 5 w/100kg
5 x 5 w/120kg

Close Grip Bench:
1 x 5 w/20kg
1 x 5 w/70kg
1 x 3 w/100kg
1 x 2 w/120kg
1 x 3 w/140kg (this was hard)
1 x 10 w/100kg (feet up)

Single arm kneeling dumbbell press:
1 x 10 w/10kg
1 x 10 w/16kg
1 x 10 w/22kg (right elbow started to get sore so stopped these)

Finished with some lateral raises, face pulls and curls, as well as some overhead walks holding 30kg dumbbell. This was really hard (it shouldn't be) so will do these more.

Did a long ROMWOD before bed.

Edited by patrickmeniru
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  • 1 month later...

19/09/2018

Update:

  1. Elbow still shitty, getting physio but basically no upper body work that involves bending my arms at the moment :( 
  2. Knee feeling better (although still not totally normal)
  3. Doing another Russian squat cycle on the basis of a 200kg max (my actual max is 205 but I wasn't sure where I was at and would rather undershoot slightly than push it too hard, especially given my knee and uncertainty about how much I'll be able to sleep etc.). I go away for a month on 24 October, so goal is to finish up this cycle just before that and try to hit a PR high bar and 500lbs low bar before I go. Just completed the Wednesday session of week 2, have the 6 x 5 @ 160kg session on Friday. Back to training mornings so that I can guarantee getting my session in, it's tough to get enough sleep (i.e. to fall asleep early enough to get 8 hours whilst waking up before 7am) as I typically sleep approx 00.30am to 8.30am, but working on it.
  4. Still working on my handstands and trying to do a little cardio here and there.
  5. No grip work because of my elbow.
  6. Have ordered a "Powerdot" to try and replicate massage without having to pay a fortune, will update on how I get on with that once it arrives.

Some recent instagram stuff (200kg paused deadlifts, a bottoms up kettlebell press with 40kg and handstand work):

 

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  • 3 months later...

Highlights of the past three months of training:

Successful Russian squat cycle, culminating in a new high bar PR of 215kg in mid-October (equalling my old low bar PR). I started the cycle on the basis of a 205kg max, but it felt pretty easy so through the intensification phase (second 3 week block) I gradually added weight so that the 2x2 session was at 205kg (my old max), then hit 215kg. Had some back issues through the block after maxing my deadlift on day 1 of the block at a seminar (pulled 265kg, but tweaked my back in the process).

Went travelling and although I did some training, it was basically a 5 week rest period. Practiced my backflips and am getting more confident with them now, although technique still needs a lot of work.

Feeling like my squat mobility is improving as is my lat mobility slightly - although that's partly because of the lack of pull-ups for several months. I have now started building bodyweight pull ups back in and am able to do sets of 8-10 without pain. Goal for 2019 is to get back to where I was (i.e. sets of 5-6 reps with 50kg).

Have been working a little bit on weightlifting and feeling like my snatch has improved, as well as my front rack for the clean. Last snatch session consisted of 5 triples at 90kg with only one miss, also had successful attempt at 95kg and my first ever miss behind at 100kg.

Deadlift - after feeling very weird (felt weak at the glute ham tie in and weights felt v.heavy), starting to feel more normal. Did some sets of 8 at 200kg, which felt fine.

Squats - managed 3 x 10 at 160kg over the Christmas period and did 1 x 10 at 160kg followed by 2 x 10 at 170kg last weekend. Considering doing another Russian cycle to try and hit 500lbs.

Other - shoulder health feeling good, knees feeling a bit so-so, need to go back to regular pre-hab work for them.

 

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  • 2 months later...

Update on recent training:

Ran another Russian squat cycle starting in mid-Jan based on a 215kg max. Added a little weight in the intensification phase to try and increase the 1RM session from 225kg projected to 227kg for 500lbs. Ended up hitting 2 x 2 at 217kg, 2kg over my 1RM, but that irritated my back so I couldn't complete the 6x2 session prior to the 1RM and then on the day of the 1RM test my back felt iffy again high-bar, so tried low bar and although I didn't feel great, the weight moved okay so gradually worked up and ended up hitting 220kg, 230kg, 240kg and 250kg! Not exactly my goal of 500lbs high bar, but I was pretty stoked to get 250kg. I also managed to hit a bench PR right afterwards at 160kg.

Knees were very sore after 250kg so took a few weeks to rehab them and just do very light training for lower body. Managed to hit a +bodyweight weighted dip (101kg) which was a longstanding goal.

Knees have now fully recovered (doing lots of slant board squats has really helped) so moving on to move jumping and explosive movements like weightlifting again. Elbow also recovering well and able to do bodyweight pull ups also doing some running again (starting with 5ks and hoping to move towards sprints).

Next round of goals are:

  1. Deadlift 300kg (my deadlift feels awful at the moment, I'd guess my max is around 250kg)
  2. Start working weighted pull ups again (still want that OAP) and get back to doing sets of 5+ reps with 50kg and getting back to doing some bouldering.
  3. Bench 180kg (never really focussed or been that interested in bench but I'm not a million miles away from 4 plates so might as well)
  4. Snatch and clean and jerk more often and improve technique, no real weight goals here although I think 130/160 should be very achievable.
  5. Get back to doing some sprinting/playing football etc.

All videos of the squat PRs, weighted dips, bench etc. are on my Instagram (@patmeniru), can't embed them here from a work PC, might edit the post later from home to do that.

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  • 6 months later...

Been a good long while since I was last active on here. To update on the training goals in the last post, my deadlifts haven't really gone anywhere because I think the form I use for my pulls is detrimental to weightlifting technique and I've been working more on weightlifting recently.

Bench was going well, worked up to 140kg for 5 sets of 6 but then suffered pretty acute tenonitis/osis in the triceps tendon elbow insertion, so have had to back of for a couple of months. Elbow is starting to feel better now, so will start building again, slightly more cautiously this time (there was no real warning with the elbow problems).

I got back into football and promptly injured by groin. Am going through rehab for the next 6-8 weeks, so no squatting/heavy lifting for a while. In the meantime I've decided that I'll take the opportunity to work on my grip again. Have dusted off the old grippers and to my surprise can still TNS my #3 with both hands (left hand still slightly dubious). Can't close my #3.5 so have ordered the Megalodon from Cannon Powerworks. Ordered it to my friends place in New Jersey so that I can't get my hands on it until 2020, which should give me time to adapt to training grippers again and accumulate some volume with my #3.

Not much else to report. Hopefully put up some gripper closes in the coming months.

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  • 2 months later...

21/01/2020

Update, groin rehab is going well but very slow progress. Am now just about able to do all movements and activities and am slowly building the intensity (some hill sprints recently, back to very light squats and some light weightlifting etc.).

Elbows feeling better, still not amazing, but am able to do some bench and dips again without pain, slowly building the intensity. Hit a 60kg pull up a month or so ago (for a single), which is moving in the right direction.

Gripper wise, my Megalodon arrived and I've pegged my #3 at about 143lbs based on how the 150lbs rated Megalodon felt. Managed some CCS closes with the Megalodon pretty comfortably and came close to TNS at 150lbs (missed by 1-2mm but handles started rotating, which I think contributed to the miss). Have now adjusted the difficulty to approx. 165lbs (midway between the scores on the spring at 150 and 180) and have come very close to a widish MMS set close both hands - close enough that it's not clear on video whether the handles touched or not, but I didn't feel it so won't count it).

Pretty sure that I'll get a MMS close with the correct set width right hand, left hand might need a little work to get there. 165lbs feels like it will be a good working gripper for singles once I get my set down (been a long time since I had to set a heavy gripper as I almost never touch my #3.5).

Will put the 165lbs Megalodon attempts on my Instagram later today in case anyone is curious to see them (@patmeniru).

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  • 3 months later...

20/05/2020

Have been in lockdown for a couple of months now and so haven't been able to do my usual training. Focus has been on mobility (including active mobility drills (end range strength, which have been very helpful) and gymnastic type movements listed below (some of which were performed with a weighted backpack up to about 20kg):

Upper Body

Pull ups, Dips, Ring Dips, Pushups, Ring Rows, Handstand, Press Handstand Drills, Rotator Cuff work with bands, Sit Ups, Leg Raises and compression work

Lower Body

Pistol Squats, Skater Squats, Running, Jumping, Nordic Curls, Reverse Nordics, Single Leg RDLs, Lunges, Single Leg Calf Raises, Tibialis Raises (against wall), Glute Bridges, Sprint Drills

I've picked up a slight shoulder injury (left shoulder) from overdoing a human flag without sufficient warmup. I have also had some issues with my hamstring tendon on the left side (insertion closes to the gracilis muscle) which has hindered running in recent weeks (I had gone as far as 18km beforehand). I've been working on my knees and they feel very good, although the real test will be the resumption of barbell squats.

Overall I feel reasonably good, although I assume that there has been significant strength loss and possibly some muscle mass loss too. Grip wise a few of the highlights are below.

30 consecutive #2 TNS reps (25 left hand)
10 consecutive #2.5 TNS reps (both hands)
Solid MMS closes with Silvis Megalodon set to ~160lbs

 

 

Edited by patrickmeniru
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  • 2 weeks later...

26/05/2020

Gripper workout. Warmed up with a couple of TNS and then MMS reps with Trainer, #1 - 3 (was happy to get TNS #3 both hands, given that my CNS wasn't particularly fired up and I haven't trained for a little while after spending some time with the family after my grandmother passed).

Working sets:

4 x 1 MMS attempts at my megalodon (~160), made them all lefty but really struggled with the set on the right hand and missed the last one. i think the injury to my left shoulder has meant that I am struggling to push with that arm in the fully protracted position that the set requires.

Shoulder is well enough for me to start doing pull-ups again.

I'm also doing knee rehab stuff, and a friend has sent me a specific program, which I'll start this weekend.

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On 5/29/2020 at 1:28 PM, Hopefully said:

You giving up the oap or giving it another run? 

Haven't given up on the OAP! Basically I got pretty close 2 years ago and then really messed up my elbow tendons (it was strange because there was no warning, just some mild discomfort after a session that kept getting worse even though I had stopped training pull ups to let it heal). It took months before I could do even bodyweight pull ups again and then last year I took it really slow, eventually hitting a +60% weighted chin in December. Since we've been in lockdown I haven't been able to do weighted pull-ups, but have been doing a lot of bodyweight and will be starting to do some low level one arm specific drills as soon as my shoulder is recovered (hopefully very soon, I stupidly did some human flags without warming up properly and strained it a couple of weeks back). I don't want to put a time limit on myself but I'm hopeful that this time around I can make it. Going to focus more on OAP specific drills and less on weighted pull ups (partly because gyms are closed and my doorway bar won't handle more than about +20%), which hopefully conditions my tendons a bit better and teaches me the skill of the movement.

03/06/2020

Been doing some exercises from a knee strengthening program recently and a friend just shared the full program with me, so have started using that, workout yesterday was:

2  x 90 second calf stretch on a slanted surface

3 x 20 tibialis raises leaning against a wall, superset with 3 x 25 soleus focus calf raises with knee pushed maximally forward over toes until heel rises slightly

1 x 36 pike fold leg extensions (fold into pike with legs bent and then extend one leg at a time to intensify stretch)

3 x 20 VMO focus heel touches (standing on decline slant, toes 10 degrees out, keeping hip extended and touching heel of opposite leg to ground just in front of toes, then back up) each leg, no breaks

5 x 20 low box step downs (6 inches, touching heel to floor, keeping hips over ankle)

1 x 36 quad hip flexor stretch pulses (low lunge with back knee padded then take the back foot into the hand with the arm on the same side to intensify the stretch, then use glute to push hips down and forward, hold for a moment and return)

5 x 10 split squats, with front foot elevated to allow full knee flexion (hamstring to cover calf, even if the heel rises to achieve that), results in a big hip flexor stretch, torso stays upright

3 x 10 sissy squats to a raised platform (I used 22cm, just under 9") superset with 3 x 10 nordic curls using a block in line with the waist to scale down as needed, I scaled down to heel sliders due to a hamstring issue, using a desk chair on casters for the low friction surface.

 

All exercises were done with just bodyweight. I'll add resistance progressively to the ones that I find easy.

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07/06/2020

Knee strength session:

2  x 90 second calf stretch on a slanted surface

3 x 20 tibialis raises leaning against a wall, superset with 3 x 30 soleus focus calf raises with knee pushed maximally forward over toes until heel rises slightly

1 x 36 pike fold leg extensions

3 x 20 VMO focus heel touches each leg, no breaks

5 x 20 low box (6") step downs w/15kg backpack

1 x 36 quad hip flexor stretch pulses

5 x 10 split squats on flat ground (full knee flexion), this is a mobility PR for me, although form was not perfect  on every rep

2 x 5 sissy squats to a raised platform (I used 22cm, just under 9") superset with 3 x 10 single leg hamstring sliders using desk chair on lowest setting

 

Grippers:

Warmed up with closes from trainer through to my #3 TNS, which felt super easy (usually this is my final warm up before doing some work with my adjustable megalodon), so I decided to go for a double, which was a first. I made it with both hands, but the video for the right hand isn't the best (it opened back up after closing when my hand was hiding it), left shown.

Other:

Did a few pullups and some handstand practice, shoulder starting to feel more normal now, although still feels a bit unstable when doing pushups.

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13/06/2020

Knee strength session:

2  x 90 second calf stretch on a slanted surface
3 x 20 tibialis raises leaning against a wall, superset with 3 x 30 soleus focus calf raises with knee pushed maximally forward over toes until heel rises slightly
1 x 36 pike fold leg extensions
3 x 20 VMO focus heel touches each leg, no breaks
5 x 20 low box (6") step downs w/18kg backpack
1 x 36 quad hip flexor stretch pulses
5 x 10 split squats with front foot elevated to about 6" (full knee flexion), technique wasn't perfect on flat ground so going to stick with a slight elevation for a little longer
2 x 5 sissy squats to a raised platform (I used 22cm, just under 9") superset with 3 x 10 single leg hamstring sliders using desk chair on lowest setting

Then cycled to a friends for my first "gym" session in months!

Front squats (3 x 6 paused with 76kg) felt slight pulling/burning in right groin area, so something to ponder
Wide grip deadlifts (3 x 10 w/86kg)
Prone banded hamstring curls 3 x 20
Heel elevated slantboard squats 2 x 10
Hamstring sliders on flat ground (both legs) 2 x 10
3 x 10 ab-wheel rollouts

Grippers:

Warmed up with Trainer through #3 and then did my Megalodon for MMS reps, managed:
1 x 4 (righty)
1 x 3 (lefty)
1 x 3 (righty)
1 x 2 (lefty)
3 x 1 (both hands)

Set felt much stronger and overall I felt good, so have adjusted my Megalodon to make it slightly harder (I think to very low 160s, although I only have markers at 150 - 180lbs).

14/06/2020

Cycled 50km with a couple of friends (just under 2 hours) then went to the park to play tennis against a wall for 30 mins.

Upper body session at the gym (warm ups not included, did a fairly standard warm up for each):

Bench 4 x 10 w/76kg
Bent over rows 3 x 10 w/24kg (plus 1 x 10 w/24kg single arm rows)
Bicep curls 3 x 10 w/24kg
Banded lat pull downs (light resistance) 3 x 20
Overhead dumbbell press 3 x 10 w/18kg, straight into 10 reps dumbbell bench
 

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