patrickmeniru Posted May 22, 2017 Author Share Posted May 22, 2017 15/05/2017 - 19/05/2017 Total inactivity. I cycled to and from work each day (10 mins) and that was it, so stretching or anything else. Not smart but I was feeling a bit down after the gymnastics and decided to take the week off and binge on Netflix. Thankfully now feeling much better (physically and, partly as a result, mentally). 20/05/2017 Missed yoga this week but did manage to get some training done despite not really feeling like doing anything. Stretched and did some soft tissue work. Bench: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 3 w/91kg 1 x 3 w/104kg 1 x 6(1) w/117kg 5 x 6 w/90kg (slow eccentric) Deadlift: 1 x 8 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 3 w/176kg 1 x 3 w/202kg 1 x 5 w/227kg Few reps at 170kg with hips lower. Squat: 3 x 10 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 3 w/110kg 1 x 3 w/126kg 1 x 5 w/142kg Nothing felt particularly good and it's amazing how weak my deadlifts and squats feel (before I went to Canada I hit 227kg for 12 reps and 162kg for an easy 8 reps in deadlift and squat respectively). 21/05/2017 Pull/Chin ups: Did some hanging scapular shrugs and rotations 1 x 10 horizontal rows 1 x 5 pull-ups 1 x 5 chins 1 x 5 chins w/12kg 1 x 5 chins w/27kg 1 x 6 chins w/43kg 4 x 10 w/10kg between legs ( wide, narrow, angled, neutral grips) Did a few pushups and pike pushpus between sets OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 3 w/50kg 1 x 3 w/58kg 1 x 8 w/65kg Push press: 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg Finished with some rotator cuff work, and mid back work with dumbells and cables. Then went to the park and did 4 x 10 hanging leg raises from very thick bar (5-6 inches diameter) and a couple of handstands (recently have been learning new skill in the handstand, which is to shift my weight forward over my fingers without bending my arms (much), basically slightly planching the handstand to save it rather than my feet just falling to the floor. Obviously not something I want to be doing all the time because it means my form/balance wasn't good, but nice to have that ability. Did achilles exercises before bed (3 x 8 sets of 5 sec isometric hold at top and 5 sec eccentric single leg). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 25, 2017 Author Share Posted May 25, 2017 24/05/2017 ROMWOD in the morning. Evening session, my focus wasn't really on lifting because of the Europa League Final, happy that United managed to come through, although commiserations to all my Amsterdam friends rooting for Ajax. Squats: 1 x 10 1 x 10 w/band around knees and holding 15kg plate in front 1 x 10 w/20kg 1 x 5 w/60kg 1 x 5 w/100kg 1 x 5 w/120kg 1 x 3 w/134kg - tweaked something in my upper left back on this set so decided against doing my top set at 150kg. 1 x 5 w/100kg (5 sec eccentric) 1 x 5 w/110kg (5 sec eccentric) 1 x 5 w/120kg (5 sec eccentric) 1 x 1 w/130kg (5 sec eccentric) 4 x 3 w/70kg jumping 3 x 3 jumping Practiced handstands a little. Single leg press: 3 x 10 w/45kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 26, 2017 Author Share Posted May 26, 2017 (edited) 25/05/2017 Long ROMWOD in the morning. Deadlifts: 1 x 10 w/70kg 1 x 5 w/120kg 1 x 5 w/170kg 1 x 5 w/190kg 1 x 3 w/214kg (1 rep DO, 2 hook) 1 x 4 w/240kg (straps) 4 x 3 w/170kg (deficit, paused) 3 x 1 w/170kg snatch grip Edited May 26, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 28, 2017 Author Share Posted May 28, 2017 26/05/2017 Bench: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 1 x 5 w/100kg 1 x 3 w/111kg 1 x 4 w/124kg (right arm really not feeling strong at all here). 3 x 5 w/110kg (5 sec eccentric) Neutral grip chins: Warmed up with some horizontal rows and scapular pull-ups 1 x 5 1 x 5 w/20kg 1 x 3 w/35kg 1 x 4 w/50kg 5 x 10 w/15kg (on the fourth set I only got 9 so came down and then jumped back up for the last rep) 27/05/2017 Yoga and then some proper abs training for the first time in a while (weighted GHD sit ups, hanging leg raises etc.). Practiced handstands to finish. 28/05/2017 Oly lifting for the first tie in a while, worked on snatch and C&J, numbers were nothing special (60/100). Both lifts felt pretty ropey. OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 3 w/50kg 1 x 5 w/54kg 1 x 3 w/61kg 1 x 7 w/68kg 3 x 5 w/60kg (slow eccentric) Seated dumbbell press: 1 x 10 w/22kg 2 x 10 w/26kg Machine military press (neutral handles): 1 x 10 w/20kg 1 x 6 w/32kg 1 x 6 w/40kg 1 x 6 w/46kg 1 x 6 w/52kg 1 x 6 w/60kg Finished with a few lateral raises, external cable rotations and reverse dumbbell flys. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 30, 2017 Author Share Posted May 30, 2017 (edited) 29/05/2017 Decided to do some higher volume legs today as it's my deload week but I don't really feel fatigued. Front squats: 3 x 10 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/80kg 1 x 5 w/90kg 3 x 5 w/100kg 2 x 5 w/80kg (paused) Split squats: 4 x 10 w/60kg GHR: 3 x 10 Walking lunges: 1 x 20 1 x 20 w/20kg 1 x 20 w/30kg Single leg leg press: 1 x 10 w/45kg 1 x 10 w/55kg 1 x 10 w/65kg Messed around with some plate pinch deadlifts (where you grab the top of the plates on each side of the bar - 25kgs, then add weight outside the fingers). Got up to 110kg, which was better than Klokov, who posted it as a challenge. Sure there are a lot of folk on here who could go way higher! A friend brought in his CoC grippers, his #2 is harder than mine, his #2.5 is easier but his #3 is much harder. Admittedly my hands were pretty tired but I couldn't even get an MMS right hand, which was pretty surprising to me given that I can TNS mine and have come fairly close to MMSing my #3.5. His feel like a 3.2 or so compared to mine, which has definitely made me want to buck my ideas up about my gripper strength and keep progressing. Went climbing for 90 mins to finish the day. Forearms were toast by the end. Edited May 30, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 31, 2017 Author Share Posted May 31, 2017 (edited) 30/05/2017 Bench: 1 x 10 pushups 1 x 10 w/70kg (paused) 5 x 10 w/80kg (paused) Dumbell bench: 3 x 10 w/34kg Dumbell flys: 1 x 10 w/6kg 2 x 10 w/12kg Dumbell cable flys: 1 x 10 w/7.5kg 1 x 10 w/12.5kg 1 x 10 w/15kg 1 x 10 w/17.5kg Explosive pushups: 4 x 5 onto three 20kg plates, a 25kg plate and a 15kg plate, landing with arms locked out. Leg raises from support: 3 x 10 Scapular pull-ups: 3 x 10 Finished with some rotator cuff work (Y and T raises w/2kg plates in hands for sets of 10) and stretching. 31/05/2017 Handstand EMOM 10 mins - 30 seconds against wall, 30 rest. Achilles rehab (3 x 15 single leg eccentrics). Edited June 2, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 2, 2017 Author Share Posted June 2, 2017 01/06/2017 Sumo deadlift: 1 x 10 1 x 5 w/70kg 2 x 5 w/120kg 3 x 5 w/160kg Still legged deadlift: 1 x 5 w/70kg 1 x 5 w/100kg Snatch grip stiff legged deadlift: 2 x 5 w/100kg 2 x 5 w/120kg Handstand holds against wall, 30 seconds on 30 seconds off for 6 mins. Finished with calf eccentrics (3 x 15 reps of 5 sec eccentric) and ROMWOD. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 5, 2017 Author Share Posted June 5, 2017 (edited) 04/06/2017 Spent a couple of days at my family home, ate a lot of cake and home cooking and did some walking but no real exercise other than my achilles rehab work. Did some stretching and foam rolling to start the session. Squats: 1 x 7 w/10kg - goblet squat 2 x 5 w/20kg 2 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/114kg 1 x 5 w/132kg 1 x 10 w/150kg (each rep felt fairly heavy but they moved well and I had more in the tank) 2 x 3 w/110kg (triple pause, pause at parallel, in hole and at parallel) 2 x 3 w/110kg paused 4 sec 2 x 3 w/110kg paused 3 sec double bounce (Whilst doing the backdowns, for the first time I can remember I felt proprioception of - and the ability to - engaging my lats in the squat without pulling really hard down on the bar and stressing my elbows. Not sure why it happened now, but hoping I can carry this through to all future squatting and develop this, as I'm sure it will help me to lift more weight but also to avoid tweaking my back squatting) Finished with achilles rehab (4 x 15 slow eccentrics each leg from a ledge) and ROMWOD. Edited June 6, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 6, 2017 Author Share Posted June 6, 2017 05/06/2017 Pull/Chin-Ups: 1 x 10 horizontal rows 2 x 5 pull ups 1 x 5 chin ups 1 x 5 chins w/7kg 1 x 5 chins w/23kg 1 x 8 chins w/39kg 5 x 8 (various grips) w/15kg 1 x 10 pull ups OHP: 1 x 5 w/20kg 1 x 7 w/40kg 1 x 5 w/50kg 1 x 5 w/57kg 1 x 10 w/65kg 3 x 6 w/55kg (paused top and bottom) 1 x 11 w/55kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 7, 2017 Author Share Posted June 7, 2017 (edited) 06/06/2017 Did a few rows and band pull aparts and shoulder dislocates to warm up. Bench (all paused): 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 1 x 5 w/104kg 1 x 6 w/115kg 1 x 6 w/90kg (triple pause) 1 x 5 w/90kg (triple pause) 1 x 5 w/90kg (5 second pause, counted by friend, felt like forever) 1 x 5 w/90kg (paused, half rep, pause full extension) Dumbbell bench: 1 x 6 w/30kg 2 x 6 w/40kg 07/06/2017 Morning session because I have plans later. Deadlift: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/170kg 1 x 5 w/200kg 1 x 12 w/222kg (had more in the tank, very happy with this given that my legs did not feel at all fresh, feel like I'm basically getting back to where I was before my trip to Canada) 1 x 5 w/120kg from 1.5" deficit (paused off the floor on concentric and eccentric) 1 x 5 w/140kg from 1.5" deficit (paused off the floor on concentric and eccentric) 1 x 5 w/150kg from 1.5" deficit (paused off the floor on concentric and eccentric) Edited June 12, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 12, 2017 Author Share Posted June 12, 2017 09/06/2017 Went climbing at the Klatrecenter in Oslo (Magnus Midtbo's gym), it was a lot of fun, did some bouldering and also some rope climbing with auto-belays for the first time. The rest of my weekend was spent eating and drinking a lot and not doing much sleeping or stretching, so a bit worried about how my next session will go given that I had a really good week last week, hopefully I haven't sabotaged myself! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 13, 2017 Author Share Posted June 13, 2017 12/06/2017 Predictably had a pretty poor session after drinking heavily Thursday, Friday, Saturday, travelling and not sleeping much, but managed to get through it, hopefully I can recover for next week and do better. Did some foam rolling/stretching and some band activation work to warm up. Squats: 1 x 10 1 x 6 goblet squats w/10kg 2 x 5 w//20kg 2 x 5 w/60kg 1 x 5 w/100kg 1 x 3 w/120kg 1 x 3 w/140kg 1 x 1 w/150kg 1 x 5 w/160kg (after last week I was hoping to get 10 reps but each of these was a real struggle) 3 x 3 w/120kg (3 second pause) 3 x 8 w/90kg (3 second pause) 2 x 10 split squats w/70kg Leg press 2 x 10 single leg press w/55kg left leg only Single leg calf eccentrics: 2 x 15 w/20kg from ledge Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 14, 2017 Author Share Posted June 14, 2017 13/06/2017 Bench: Did some band pull aparts and rows and pushups to warm up. 1 x 5 w/55kg 1 x 5 w/80kg 1 x 3 w/95kg 1 x 3 w/108kg 1 x 5 w/122kg (not too happy with the form or strength here) 2 x 8 w/90kg (feet up 3 sec pause) 1 x 7 w/90kg (feet up 3 sec pause) 1 x 10 w/90kg (3 sec pause) Dumbell bench (done on v.slight incline): 1 x 8 w/20kg 1 x 8 w/30kg paused 1 x 5 w/40kg paused 2 x 7(1) w/36kg Pull/chin-ups: 1 x 10 horizontal rows 1 x 5 pull ups 1 x 5 chins 1 x 3 chins w/15kg 1 x 3 chins w/35kg 1 x 5 chins w/47kg Finished with a few pull ups and horizontal rows (all unweighted as elbows were feeling a little 'hot'). Calf eccentrics: 1 x 15 x 5 secs, 3 x 15 x 5 secs w/25kg Abs: 1 x 20 hanging leg raises 1 x 20 leg raises from support 1 x 21s (tucked hanging leg raises at three different angles for 7 reps each) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 16, 2017 Author Share Posted June 16, 2017 (edited) 15/06/2017 Deadlift: Warmed up with some short static stretches, some dynamic stretches and some single leg rdls (unweighted) and glute activation. 2 x 5 w/70kg 1 x 4 w/120kg 1 x 1 w/120kg 1 x 5 w/160kg 1 x 5 w/185kg 1 x 3 w/210kg (hook) 1 x 10 w/235kg rep PR 2 x 3 w/160kg wide grip from 1.5" deficit paused 1 sec 2 x 3 w/170kg wide grip from 1.5" deficit paused 1 sec Finished with 3 x 8 GHDs Have been experimenting with trying to sink my hips a little lower and then get some more leg drive. It feel like my hips rise before the bar, but on the videos it just looks like a more solid position and I think I'm stronger and more consistent with rep work, hopefully it also translates to lower volume. Very happy with this, as I think my deadlifts are back to where they were prior to going to Canada. Getting to 10 reps took a lot out of me, so I'm not sure how next week at 250kg will go, but hopefully I'm back on an overall upward trend. OHP: 2 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/54kg 1 x 3 w/62kg 1 x 7 w/69kg 2 x 5 w/60kg (paused top and bottom) 2 x 10 w/20kg dumbbells Calves/achilles: Left leg: 1 x 15 eccentrics for 5 seconds from ledge 3 x 15 eccentrics for 5 seconds w/25kg from ledge Right leg: 1 x 15 calf raises from ledge 1 x 10 calf raises from ledge w/25kg into 5 eccentrics 1 x 7 calf raises from ledge w/25kg into 8 eccentrics 1 x 5 calf raises from ledge w/25kg into 10 eccentrics Did some ROMWOD before bed. Edited June 16, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 19, 2017 Author Share Posted June 19, 2017 (edited) 16/06/2017 Swam 30 lengths of the pool at work (20m) in the following pattern: 2 breaststoke, 2 front crawl, 2 breaststroke, 2 front crawl, 2 backstroke. 17/06/2017 Yoga in the morning and then some very light front squats and zombie front squats (arms straight out in front, requires good torso position and stability) up to 60kg. Felt a recurrence of the issue I had in my lower back, which wasn't nice. Hoping it was just one of those things and won't affect the coming week of training. Did some rotator cuff work and my achilles rehab. Right leg - 4 x 10 calf raises from ledge w/25kg, each set followed immediately by 5 eccentrics Left leg - 4 x 15 calf raise eccentrics from ledge w/25kg Gripper work: Did a few closes with my #1 and #2 to warm up. Then did some reps with #2.5, managed a set of 7 TNS with my right hand and 5 left hand. Afterwards did a couple of #3 TNS attempts and then a series of #3 CCS singles. Overall felt reasonably strong, although if I want to crack my #3.5 I need to put in a lot more work. Finished the day with a long ROMWOD before bed. 18/06/2017 Went to the park and did some pull-ups, dips, handstands, flags, abs work and some playing on rings in the sunshine, then went bouldering. Learned to employ a new technique (heel hook) and feeling more accomplished generally. Now able to do more green routes (v2-4) and all of the purple routes I've tried (v1-3). So I suspect that my limit is around v4. Considering doing a course to learn the techniques. Got some pretty strong forearm cramps in the evening after the day of training and probably some dehydration due to the sunshine - it's been 30 degrees in London recently, which is very hot for these parts! Edited June 19, 2017 by patrickmeniru 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 20, 2017 Author Share Posted June 20, 2017 (edited) 19/06/2017 ROMWOD first thing in the morning, as has become my norm. Warmed up thoroughly for my evening session (stretching, foam rolling, some banded activation and a 500m row). Squats: 1 x 10 goblet squats w/10kg 2 x 10 w/20kg 2 x 5 w/60kg 1 x 5 w/100kg 1 x 1 w/100kg 1 x 5 w/130kg 1 x 3 w/150kg 1 x 5 w/170kg (rep PR) - these were really hard. Although my form felt really good on the warm-up sets, my quads just didn't really turn up for the top set, so I wasn't keeping my knees forward well at all out of the hole and was using a lot of back and posterior chain. Happy enough to get 5 but a bit disappointed with the quality of the reps, especially considering that I felt good going into the session. 3 x 5 w/100kg (3 sec pause) 2 x 10 w/70kg feet narrow 1 x 5 w/90kg (3 sec pause) 1 x 5 w/100kg (3 sec pause) 1 x 5 w/110kg (3 sec pause) 1 x 3 w/120kg (2 sec pause) 3 x 3 w/120kg (2 sec pause, bounce, then up) Calves/achilles: Left leg - 3 x 15 x 5 second eccentrics w/25kg Right leg - 3 x 15 w/25kg Finished with some foam rolling and stretching before bed. Edited June 20, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 23, 2017 Author Share Posted June 23, 2017 21/06/2017 Bench: 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/101kg 1 x 3 w/115kg 1 x 4(1) w/128kg 3 x 3 w/120kg (paused) 3 x 3 w/120kg Incline dumbbell bench (paused): 1 x 10 w/20kg 1 x 10 w/28kg 2 x 10 w/36kg Calf raises: Left leg - 5 x 10 (2 second eccentric, explosive concentric) Right leg - 5 x 15 (1 sec eccentric, explosive concentric) 22/06/2017 Deadlift: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 1 w/120kg 1 x 5 w/170kg 1 x 5 w/200kg 1 x 3 w/225kg 1 x 5 w/250kg (rep PR - happy with this because 250kg is currently my 1RM, happy to get it for 5 reps on a day that I didn't feel all that good. Less happy with my form however (may post the video at some point, but fairly significant back rounding and hips rising before shoulders off the floor). 4 x 3 w/200kg wide grip 1 sec pause from 1.5" deficit Accessory: 2 x 5 RDLs w/120kg 3 x 10 hip thrusts w/120kg 2 x 10 unweighted back extensions from GHD Calf raises: Left leg - 3 x 10 (2 second eccentric, explosive concentric) Right leg - 3 x 15 (1 sec eccentric, explosive concentric) Finished with some handstands, which actually felt pretty solid, got some nice handstand tuck press eccentrics. Did ROMWOD before bed. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 27, 2017 Author Share Posted June 27, 2017 (edited) 24/06/2017 Yoga for an hour. Front squats: 4 x 10 w/60kg barefoot (pretty happy with form here, slowly making mobility improvements although side angle looked decent, my feet are spinning out quite a bit) OHP: 1 x 10 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/58kg 1 x 3 w/65kg 1 x 6 w/73kg (pretty pleased with this) 4 x 6 w/60kg (paused at top and bottom) Chin ups: 3 x 10 horizontal rows 1 x 5 pull ups 1 x 5 1 x 5 w/25kg 1 x 3 w/40kg 1 x 4 w/55kg (rep PR - happy with 4 solid reps at 55kg, hopefully get 5 reps at this weight before too long). 3 x 3 'Frenchies' w/25kg 3 x 5 arched back pull ups Abs: 5 x 20 leg raises from support Calf raises: 5 x 10 each leg (2 sec eccentric, slight pause, explosive concentric) 25/06/2017 Handstand practice, worked on some alignment, some tuck press eccentrics and some walking. Did some rotator cuff work and went bouldering - my climbing is definitely improving (can tackle all of the v1-3 grade routes in the gym and quite a few of the v2-4 routes) but I need to be careful as I definitely pushed a bit too hard and felt some discomfort in my right middle finger. 26/06/2017 Overhead squats: 1 x 10 w/20kg 1 x 10 w/40kg 1 x 10 w/50kg 5 x 10 w/60kg Front squats: 1 x 10 w/20kg 1 x 10 w/60kg 3 x 10 w/80kg (felt some discomfort in my lower right back with the last two sets) Back squats: 1 x 10 w/20kg 1 x 10 w/60kg 3 x 10 w/100kg (legs were dead by the last few reps) Single leg press: 4 x 10 w/45kg (trying to be as explosive as possible) Walking lunges: 2 x 20 1 x 20 w/22kg dumbbells in rack position 500m row, 100 pedal rotations on wattbike max resistance and 100 rotations on a lower resistance to cool down. Calves: 5 x 10 single leg calf raises each side (controlled eccentric and slight pause at bottom) Update on bodyweight, I'm currently around 95.0kg, weighed in at 94.5 on deadlift day, been hovering on high 94s, which is a pretty good bodyweight for me - think I'm 10-12% bodyfat, which is about right for what I want to do (more makes bodyweight movements much harder, less means I start to lose the ability to perform heavy barbell work). Edited June 27, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 28, 2017 Author Share Posted June 28, 2017 27/06/2017 Horizontal rows: 4 x 15 3 x 10 supinated grip Pull-ups: 7 x 10 3 x 5 Dips: 7 x 10 Pushups: 4 x 10 Curls: 3 x 15 w/14kg Dumbbell OHP: 3 x 15 w/14kg Did some rotator cuff work. Calf raises: 3 x 10 w/15kg (some assistance from hands on last few reps of each set with left leg) 2 x 10 Squats: 3 x 10 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 30, 2017 Author Share Posted June 30, 2017 29/06/2017 Squats (in running trainers, no warm up): 1 x 10 2 x 10 w/20kg 3 x 10 w/60kg Fat Gripz Deadlifts: 2 x 5 w/60kg 3 x 5 w/100kg 1 x 3 w/110kg 1 x 1 w/120kg 1 x 1 w/130kg Deadlifts (1.5" deficit, double overhand): 1 x 1 w/130kg 3 x 10 w/150kg Calf raises: 3 x 10 w/15kg OHP: 2 x 10 w/20kg 4 x 10 w/40kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 3, 2017 Author Share Posted July 3, 2017 (edited) 30/06/2017 Swam for 30 mins. 01/07/2017 Yoga for an hour. Handstand practice, some light front squats, rotator cuff work and my calf/achilles work (5 x 10 w/15kg) Climbing for 4 hours (forearms totally smoked by the end but had a really good session) 02/07/2017 ROMWOD in the morning, did a fair bit of walking throughout the day. Rotator cuff: 4 x 10 face pulls w/12kg 4 x 10 band pull aparts A few handstands and a set of 20 curls w/12kg Calf raises: 1 x 10 3 x 10 w/15kg 2 x 10 Edited July 3, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 4, 2017 Author Share Posted July 4, 2017 (edited) 03/07/2017 Very good session today, kind of session I'd like to replicate in future. Managed to sleep and eat pretty well recently and not much drinking (although went for a few beers and then a few more cocktails on the Friday night - this session was the Monday). Finished work, relaxed in bed for 30 mins and had a snack (museli, peanut butter and honey) before going to the gym. Did a fairly thorough warm up with some foam rolling (back, quads, hip flexors, adductors and calves) and stretching including the 'couch stretch' for a couple of minutes each leg. Then did a series of glute activation exercises before starting my squatting. Added a new focus of trying to engage my glutes through the whole movement and not letting my lower back take over at the lockout. Squats (no knee sleeves today during the warm-up sets or my max set, although I wore them in between sets to keep the heat in and for my backdown sets - just wanted to see if it made any difference/make sure I don't become reliant on them as a mental crutch): 2 x 5 w/20kg (yellow band triple wrapped around knees) 2 x 5 w/60kg (yellow band triple wrapped around knees) 1 x 5 w/100kg 1 x 5 w/120kg 1 x 5 w/140kg 1 x 10 w/157kg (rep PR - very happy with the numbers and the form, felt hard but I was never in any doubt that I would hit 10 and the last rep moved very well - probably had a few more in me but wanted to preserve form, not get too fatigued and also my forearms were getting very tired). 6 x 6 w/125kg (trying to be as explosive as possible) 6 x 10 w/60kg front squat w/yellow band triple wrapped around knees, really felt my glutes (especially left side) working hard with these. Lunges: 2 x 10 1 x 10 w/22kg Calf raises (from floor not ledge this time): 2 x 20 each leg Edited July 4, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 5, 2017 Author Share Posted July 5, 2017 (edited) 04/07/2017 Did some light stretching, pushups, band pull-aparts and scapular pull-ups to warm up my shoulders. Bench: 1 x 10 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 1 x 5 w/105kg 1 x 8 w/120kg (equals my PR) 4 x 8 w/100kg Dumbell bench: 3 x 10 w/40kg Incline dumbbell bench: 3 x 10 w/30kg Dumbbell flys: 3 x 8 w/18kg Dips: 2 x 10 w/25kg 1 x 9(1) w/25kg Calf raises: 2 x 10 4 x 10 w/25kg (using stair handrails for balance and some assistance, but feel like I'm getting stronger with these) Finished with some rotator cuff work and handful of curls (with 10kg to try and relieve some elbow soreness) and a couple of handstands. Edited July 5, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 7, 2017 Author Share Posted July 7, 2017 (edited) 06/07/2017 Warmed up with a little stretching and some glute activation work. Deadlifts (using oly bar not powerlifting bar, little thinner and much freer spinning): 1 x 5 w/60kg 1 x 5 w/100kg 1 x 5 w/140kg 1 x 5 w/180kg (3 reps DO, basically missed the third to my surprise and dismay, hooked the last two) 1 x 5 w/205kg (hook) 1 x 6 w/230kg (straps) - had more reps in the tank but was struggling a bit with my form and didn't feel very strong at all so decided to call it a day at 6 reps. Suspect I'm still recovering from the last cycle of deadlifts and squatting on Monday, hopefully next week goes better, as my goal for this cycle is to hit 257kg for 4 reps. 6 x 6 w/180kg from 1.5" deficit (2 sets hook, 4 with straps) Finished with some handstands. Edited July 7, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 10, 2017 Author Share Posted July 10, 2017 08/07/2017 Not the greatest session as I travelled up to Newcastle for the weekend and went out for drinks on Friday and then didn't have long to squeeze in a Saturday morning session - but went to a great gym (Reebok Tyneside) and managed to hit my minimums so not disastrous at all. Overhead press: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/53kg 1 x 5 w/61kg 1 x 7 w/70kg 3 x 8 w/60kg Chin ups: 1 x 5 pull-ups 1 x 5 w/10kg 1 x 5 w/27kg 1 x 7 w/43kg 3 x 8 w/20kg ring chin-ups Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.