patrickmeniru Posted July 11, 2017 Author Share Posted July 11, 2017 10/07/2017 Felt pretty good going into my Monday session and did a thorough warm up but evidently the weekend of excess (drinking friday and saturday, travelling and eating a lot of unhealthy foods and not sleeping particularly well) preceding the session caught up to me because I felt really weak and sluggish across all my sets. Squats: 2 x 5 w/20kg (bands around knees) 2 x 5 w/60kg (bands around knees) 2 x 5 w/100kg 1 x 3 w/130kg 1 x 3 w/150kg 1 x 4 w/166kg (very disappointed here, was hoping for a minimum of 6 reps, could maybe have ground out 1 or 2 more but felt my chest drop on the 4th rep so called it a day) 1 x 4 w/100kg 1 x 4 w/110kg 1 x 4 w/120kg 4 x 4 w/130kg 4 x 8 w/100kg Calf raises: 3 x 20 single leg from ledge (rep PR left leg) External cable rotations: 3 x 10 w/5kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 12, 2017 Author Share Posted July 12, 2017 11/07/2017 Did a soft tissue work and stretching session in the office gym. Calf raises: 1 x 10 1 x 10 w/20kg (smith machine, no ledge) 1 x 10 w/25kg (smith machine, no ledge) 3 x 10 w/30kg (smith machine, no ledge) 1 x 10 w/20kg (smith machine, no ledge) 2 x 10 Did a handstand between each set, after the first couple, control and alignment felt pretty good, trying to remember to point my toes! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 13, 2017 Author Share Posted July 13, 2017 12/07/2017 Warmed up with some scapular pullups, band pull aparts, pushups and a couple of pullups. Bench: 1 x 6 w/60kg 1 x 5 w/80kg 1 x 5 w/99kg 1 x 3 w/114kg 1 x 6 w/126kg 1 x 6 w/99kg 6 x 6 w/110kg Dumbbell bench: 1 x 5 w/40kg 3 x 5 w/50kg Dips: 2 x 10 Did a few explosive pushups Abs: 3 x 25 seconds L-sit leg flutters 1 x (10 v-sits, 10 sit ups, 10 oblique crunches each side, 10 toe touches - legs vertical crunches) 5:30 of planking (centre plank, side planks and one arm one leg variations) 1 x 30 tucked leg raises including reps with twist 1 x 20 leg raises from support 1 x 10 side crunches on GHD Calf raises with pause at bottom: 3 x 15 2 x 10 1 x 10 (soleus focus, knee bent) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 14, 2017 Author Share Posted July 14, 2017 (edited) 13/07/2017 Warmed up with some sort tissue work, adductors in particular were sore, and some glute activation. Deadlift: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/160kg 1 x 3 w/190kg 1 x 3 w/220kg (third rep was a bit questionable but this is a big DO PR so I'm v.happy, previous best set was 225kg x 1) 1 x 6 w/243kg happy with this, felt heavy bit solid and had a rep or two left in the tank, form was good but not concerned that I've developed a habit of flexing my arms slightly before I start the pull, not efficient and not safe so need to try and address this whilst not losing the improved start position I've been practicing 6 x 6 w/190kg from 1.5" deficit (first two sets DO, rest with straps) Back extensions: 1 x 10 3 x 10 w/15kg bar on back Calf raises: 1 x 10 5 x 10 w/20kg 1 x 10 (pause at bottom) Finished with a few (sloppy) handstands. Bodyweight was 96.5kg Edited July 14, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 18, 2017 Author Share Posted July 18, 2017 (edited) 15/07/2017 Visited Bordeaux for the weekend, found a great little crossfit box (Crossfit 197) near the center, they were very welcoming, had some great equipment and let me train for free, Chin ups (straight bar, rather than the usual v shaped attachment I use at home for the sake of my elbows): 1 x 10 scapular pullups 1 x 5 pullups 1 x 5 1 x 5 w/20kg 1 x 5 w/35kg 1 x 6 w/51.25kg* (PR) 2 x 5 pullups w/35kg 2 x 5 chins w/35kg 3 x 10 ring pull-ups *usually I use a dipping belt, but don't count the weight of that in my numbers, because they didn't have a belt I was using a ring strap, which is probably around 1kg lighter than the belt, so this was more like 50kg at home, but even so still a PR by 1 rep OHP: 1 x 10 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/60kg 1 x 5 w/66kg 1 x 6 w/73kg 4 x 6 w/60kg Finished with a couple of handstands, tried to do some spins which was hard work, will practice this in future as the coach made it look very easy! 17/07/2017 Had a fairly thorough warm up with some static stretches, soft tissue work and then banded activation for my glutes. Squats: 2 x 5 no shoes and bands around knees 1 x 5 w/bands around knees 1 x 5 w/20kg w/bands around knees 1 x 5 w/20kg 2 x 5 w/70kg 1 x 5 goblet squat w/10kg 1 x 3 w/70kg 1 x 5 w/100kg 1 x 5 w/120kg 1 x 5 w/140kg 1 x 3 w/160kg 1 x 4 w/175kg - reasonably happy to hit 4 reps but disappointed with form, I had a lot of hip shift to the right, which is something I thought I'd reduced a lot, but it was back with a vengeance, also felt like my right knee was caving in slightly, so will work on right glute activation and left leg strengthening generally. 5 x 5 w/140kg 2 x 5 w/100kg 2 x 10 w/20kg overhead squat Calf raises - did these facing a wall this time rather than on the stairs, meant I couldn't use the handrails for assistance, definitely the right way to go as it means I can measure progress much better: 1 x 10 4 x 10 w/10kg 1 x 10 2 x 10 w/bent knee for soleus Leg press: 3 x 10 w/55kg left leg only Finished with some balance work on a wobble board and a little soft tissue work and a stretch before bed. Edited July 19, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 19, 2017 Author Share Posted July 19, 2017 18/07/2017 Did a little rotator cuff activation work and a some stretching. 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 3 w/120kg 1 x 4 w/133kg (rep PR - happy with this, I think my previous best was 130kg x 3) 2 x 5 w/110kg 2 x 5 w/114kg 1 x 5 w/118kg 1 x 5 close grip w/100kg Dumbbell bench: 1 x 10 w/40kg 3 x 6 w/50kg Dips: 4 x 10 Calf raises: 1 x 10 1 x 10 w/20kg 2 x 5 w/35kg 3 x 10 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 21, 2017 Author Share Posted July 21, 2017 (edited) 20/07/2017 Did some soft tissue work and stretching (avoided holding static positions for more than 30 seconds or so) and then did a 500m row, some air squats, general glute activation work, single leg deadlift movements, good mornings with the bar and some upper back activation (scapular pull-ups and some rows) to warm-up. Deadlifts: 2 x 5 w/60kg 1 x 5 w/100kg 1 x 3 w/100kg 1 x 3 w/140kg 1 x 3 w/180kg 1 x 5 w/204kg 1 x 3 w/230kg (hook grip) 1 x 3 w/257kg (straps) (PR! - very pleased to have finally hit a proper deadlift PR - previous heaviest lift was 250kg, which I first hit almost exactly two years ago) 1 x 5 w/200kg from 1.5" deficit 1 x 5 w/205kg from 1.5" deficit 1 x 5 w/210kg from 1.5" deficit 1 x 5 w/205kg from 1.5" deficit 1 x 5 w/200kg from 1.5" deficit Video of deadlifts and some other top sets for this 5/3/1 cycle: RDLs: 2 x 5 w/100kg Barbell glute raises: 2 x 10 w/100kg Seated hamstring curls: 1 x 10 w/50kg 1 x 10 w/75kg 1 x 10 w/110kg Calf raises: 1 x 10 3 x 10 w/10kg 1 x 10 100 toe taps (basically standing on tiptoes, then maximally dorsiflexing one foot at a time whilst keeping both legs straight and hips as level as possible) Edited July 24, 2017 by patrickmeniru 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 24, 2017 Author Share Posted July 24, 2017 22/07/2017 Did 2 hours of climbing. 23/07/2017 Did some messing around in the gym, mobility work, a few sets of light overhead squats and some handstand practice. Came agonisingly close to making a circuit of the gym (which has been a side goal for a while) but was happy with improvements in my form and control. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 25, 2017 Author Share Posted July 25, 2017 24/07/2017 Did some stretching and mobility work in the office gym for an hour at lunch. Front Squats: 1 x 10 w/20kg 1 x 10 w/50kg 1 x 10 w/60kg 1 x 10 w/70kg 1 x 10 w/80kg (as fast as possible, 15.8 seconds) 1 x (7 bottom half squats, 7 half squats, 7 full squats) w/80kg 1 x 10 w/80kg Back squats: 1 x 2 w/80kg 4 x 10 w/90kg Finished with a few bodyweight squats and pistol squats. Calf raises: 2 x 5 1 x 5 w/15kg 1 x 5 w/25kg 3 x 5 w/35kg 1 x 10 Finished with 2 x 200 toe taps, basically standing on tiptoes with knees locked and dorsiflexing one foot at a time. Goal is to do 1000. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 27, 2017 Author Share Posted July 27, 2017 (edited) 26/07/2017 Lunchtime - went to a pilates class, it wasn't what I had been hoping for. I expected postural work and static holds to improve co-ordination and mobility, but instead it was basically a 'toning' class aimed at women who want to think they are doing something to get a better bum. I guess I could use the glute proprioception but not the best use of 40 mins. Afterwards did a little rotator cuff work and some handstand practice (trying to learn to pirouette). Calf raises in smith machine: 1 x 10 1 x 10 w/9kg (weight of the bar) 1 x 5 w/29kg 1 x 5 w/14kg 1 x 10 w/9kg 1 x 100 toe taps Evening session Chin ups: 1 x 16 w/20kg - no warm up, was challenged by some friends Push press: 1 x 5 w/40kg 1 x 5 w/60kg 1 x 5 w/70kg 1 x 3 w/90kg 1 x 1 w/100kg (stopped here because felt my achilles) Feet Up Bench: 1 x 10 w/20kg 1 x 10 w/50kg 1 x 6 w/70kg Attempted to do 5 x 10 w/90kg with 1 minute recovery, managed sets of 10, 10, 10, 5, 4. 1 x 10 w/100kg with slingshot - never used this before, makes the weight move very fast and easily off the chest Calf toes taps: 2 x 210 Practiced my handstand pirouettes, was able to get a few 180 turns but not with the form or control that I would like. Edited July 27, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 28, 2017 Author Share Posted July 28, 2017 27/07/2017 Weighed in at 98kg a couple of days ago, which was an unwelcome turn of events, although hardly surprising given my diet recently (hosted a dinner party and have been feasting on leftovers). Lunchtime session: Rowed 10 mins on an erg, think distance was around 2800m, basically gradually eased into it and then held around a 1:50/500m split for the remaining 8-9 mins. Cycled a very leisurely 10 mins on stationary bike while watching the cricket. Practiced my single leg balance on a wobble board for 10 mins. Did a little rotator cuff work and some stretching. Evening: Went climbing for 90 mins, managed to finally do a blue problem I've been working on as well as a few other routes that I previously either had failed or found very hard, good session overall, cycled straight to the gym afterwards. Sumo deadlift: 2 x 6 w/70kg 1 x 5 w/90kg 1 x 5 w/110kg 1 x 5 w/130kg 2 x 5 w/150kg Conventional 1.5" deficit: 1 x 5 w/110kg 1 x 5 w/150kg 1 x 5 w/170kg (grip started to struggle a bit after climbing but made the reps) 2 x 5 w/110kg (RDL) Calf raises: 1 x 10 3 x 10 w/10kg 1 x 50 toe taps Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 31, 2017 Author Share Posted July 31, 2017 (edited) 28/07/2017 Lunchtime - did some stretching and then 45 mins of ROMWOD Evening (can't remember everything I did): Handstand practice Calf raises: 2 x 5 1 x 5 w/10kg 1 x 5 w/20kg 1 x 5 w/30kg 1 x 5 w/40kg 1 x 5 w/30kg 1 x 5 w/20kg 1 x 5 w/10kg 1 x 10 Toe taps: 1 x 300 29/07/2017 Yoga for an hour. Overhead squat (mostly paused for the rep work): 2 x 10 w/20kg 4 x 6 w/50kg 1 x 2 w/50kg 1 x 1 w/60kg 1 x 1 w/70kg 1 x 1 w/80kg 1 x 1 w/90kg 1 x 1 w/100kg 1 x 1 w/110kg (PR) Handstand practice (tried a freestanding HSPU, had the control but didn't have the strength, will have to start incorporating some handstand pushups against the wall on my OHP days) Toe taps: 1 x 310 Abs: 5 x (20 crunches, 20 oblique crunches each side, 20 feet raised crunches, 20 Russian twists) Been a while since I've done this ab circuit, felt tough but manageable, fairly sore next two days. 30/07/2017 Did some soft tissue and mobility work, focus on hips and upper body. Pull-ups: 3 x 5 Dips: 1 x 40 Curls: 5 reps with each set of dumbells from 20kg down to 4kg (2kg jumps) as fast as possible. Handstand practice, working on alignment. Climbing for an hour, bought some climbing shoes. Toe taps: 1 x 350 1 x 200 Edited August 1, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 1, 2017 Author Share Posted August 1, 2017 31/07/2017 Did some soft tissue and stretching to warm up. Squats: 2 x 10 w/10kg goblet squats barefoot 2 x 10 w/20kg barefoot w/bands around knees 1 x 10 w/20kg w/bands around knees 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/100kg (knee sleeves on from here) 1 x 5 w/123kg 1 x 5 w/142kg 1 x 8 w/161kg 1 x 1 w/140kg (25 second pause - for a challenge) 3 x 5 w/140kg (5 second eccentric) 1 x 5 w/130kg (5 second eccentric) 3 x 5 w/110kg (5 second eccentric) Calf raises: 2 x 5 1 x 5 w/10kg 1 x 5 w/20kg 1 x 5 w/30kg 3 x 5 w/40kg 1 x 5 w/30kg 1 x 5 w/20kg 1 x 5 w/10kg 2 x 5 Toe taps: 1 x 400 (gradually working my way towards 500, which the physio recommended, but I will push on to 1000, which seems a better number given how many footstrikes occur during even a short run) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 2, 2017 Author Share Posted August 2, 2017 01/08/2017 Stretched for quite a while because my lower body was really sore after squats and my upper body has been feeling stiff for a while, need to get back into regular ROMWOD as I've fallen off that particular wagon of late. Chest was also surprisingly sore, I presume from training on Sunday. Also did some of the usual upper back stuff before bench. Bench (all T&G): 1 x 8 w/40kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/94kg 1 x 5 w/110kg 1 x 7 w/122kg 2 x 5 w/90kg feet up (5 sec eccentric) 2 x 5 w/90kg close grip (5 sec eccentric) Calf raises: 4 x 10 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 3, 2017 Author Share Posted August 3, 2017 (edited) 02/08/2017 Today was mostly just about mobility work. Did a lot of stretching and soft tissue work, particularly on my lats as well as the stretch where you sit in a squat with the bar resting on your knees, which I haven't done in ages, and felt tough on my hips, which probably means I should do it more, especially as it allows me to focus on keeping a neutral pelvis in the bottom position. Overhead squats: 3 x 10 w/20kg 2 x 6 w/50kg - very happy with the positions I was able to get into with these, torso nice and upright and hips felt good. Squats: 2 x 6 w/50kg Calf raises: 5 x 5 Toe taps: 1 x 500 (PR) 1 x 400 Finished with a couple of handstands, some single leg balance work and a sprinkling of crunches. Edited August 3, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 4, 2017 Author Share Posted August 4, 2017 03/08/2017 Lunchtime: did 45 mins of ROMWOD Evening: Warmed up with some soft tissue work and stretching. Also did some glute activation work and single leg deadlifts etc. to warm up. Deadlift: 1 x 5 w/20kg (single leg) 2 x 5 w/70kg 1 x 5 w/120kg 1 x 4 w/120kg 1 x 5 w/150kg 1 x 5 w/180kg 1 x 5(1) w/210kg (grip gave out halfway through 5th rep so hooked the last one) 1 x 8 w/235kg (straps) (happy with these, first few felt difficult, but I got into a good groove and was very happy with form for all the reps, all moved well and I definitely had a few more in the tank, but this is effectively a peaking cycle so I didn't want to (a) have too much form breakdown, and (b) accumulate too much fatigue. 4 x 5 w/185kg (straps) from 1.5" deficit w/wide grip (middle fingers over the rings on texas bar) and controlled eccentric (3 secs) 1 x 5 w/185kg from w/wide grip (hook), dropping the bar between reps Did a couple of handstands and muscle ups to demonstrate. Calf raises: 3 x 5 2 x 5 w/20kg 4 x 5 w/40kg Toe taps: 1 x 300 (left achilles/soleus not feeling wonderful so stopped rather than push on) 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 4, 2017 Share Posted August 4, 2017 Strong work on the deadlifts Pat Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 7, 2017 Author Share Posted August 7, 2017 On 8/4/2017 at 0:52 PM, Chez said: Strong work on the deadlifts Pat Thanks Chez! I'm hoping to pull 600lbs on August 31st. 04/08/2017 Swam for 20 minutes, although only managed around 30 lengths. Attempted to do 10 minutes worth of handstands over the course of my session, worked a little on mobility in my upper back and lats, which were very tight after deadlifts (which I'm happy about as it shows they were doing something!). Did some freestanding HSPU attempts, made a couple but I've definitely regressed in this skill a bit, also worked on kicking in to handstand with my left leg. I may have done some calf raises but I can't actually recall as I type this up. Toe taps: 1 x 600 (PR) 1 x 500 05/08/2017 Went to yoga in the morning as usual on a Saturday, before the class started I did 10 minutes of rowing at just under 2 minute per 500m pace. OHP: 2 x 10 w/20kg 1 x 8 w/40kg 1 x 5 w/56kg 1 x 5 w/64kg (these felt really hard and I felt some discomfort in my left shoulder afterwards, so decided to not do my top set) 4 x 10 w/50kg Did some rotator cuff work. Chin ups: 1 x 5 pull-ups 1 x 5 1 x 5 w/15kg 1 x 5 w/30kg 1 x 7 w/47kg (rep PR) 1 x 5 w/35kg (slow eccentric) 1 x 5 w/30kg (slow eccentric) 1 x 5 w/25kg (slow eccentric) 3 x 10 pull-ups Finished with some reverse wrist curls and a few bicep curls with light weights. 06/08/2017 Rotator cuff work, stretching my lats, pecs, traps and mobilising thoracic. One arm hang challenge: Right arm - 1min 15secs (PR) Left arm - 1 min 12secs (PR) Did some press to handstand work (starting with headstand and gradually adding mats under the head to increase difficulty, got to 7 mats). Calf raises: 2 x 10 5 x 10 w/10kg Went climbing for 2 hours, managed to complete some tough problems (including a V2-4 that I didn't see anyone else manage), which was nice, although also got completely stopped in my tracks by a technical V2, so will have to go away and work on my footwork, mobility and balance. Finished the session with some abs work from a bar (bent arm front lever pulls and hanging leg raises). Toe taps: 1 x 700 (PR) Did 20 min ROMWOD before bed. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 8, 2017 Author Share Posted August 8, 2017 07/08/2017 Lunchtime - did an hour of stretching, soft tissue work and ROMWOD. Evening - warmed up with some soft tissue, stretching and glute activation (have been incorporating some more deadlift type warm up movements (good mornings with the empty bar, single leg deadlifts unweighted, glute bridges etc.) before squatting, which has been helping get my posterior chain firing better). Also experimenting with doing more sets with either just the bar, goblet squats or light weight to warm up more thoroughly before my working sets, which I like so far. Squats: 1 x 10 w/10kg goblet squat barefoot 1 x 10 barefoot, band around knees 1 x 10 w/20kg barefoot, band around knees 1 x 10 (shoes on from here) 1 x 10 w/20kg bands around knees 3 x 5 w/60kg 2 x 5 w/100kg 1 x 3 w/132kg 1 x 3 w/152kg 1 x 6 w/170kg (rep PR previous best was 5, form felt good until last rep, where it broke down slightly, pretty pleased) 3 x 3 w/150kg (3 sec pause) 2 x 5 w/130kg (3 sec pause) (planned to do more sets but my back started feeling a little tight so decided to stop) 2 x 10 w/100kg Lunges: 4 x 10 1 x 10 w/14kg 1 x 10 w/20kg Calf raises: 2 x 5 1 x 5 w/15kg 1 x 5 w/30kg 3 x 5 w/45kg 3 x 5 w/30kg Toe taps: 1 x 800 (PR) Finished with a couple of handstands. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 9, 2017 Author Share Posted August 9, 2017 08/08/2017 Did some soft tissue and stretching to start, legs were very sore from squats the previous day. Did some back and rotator cuff work to warm up, given that I tweaked my shoulder recently. Bench (all T&G): 2 x 10 w/20kg 2 x 5 w/60kg 1 x 5 w/80kg 1 x 3 w/100kg 1 x 3 w/115kg 1 x 5 w/130kg (rep PR) 3 x 5 w/100kg (3 sec pause) Abs: 2 x (20 crunches, 20 oblique crunches each side, 20 feet raised crunches, 20 russian twists w/8kg) (these were hard, my abs were really fatigued) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 11, 2017 Author Share Posted August 11, 2017 09/08/2017 Did a little stretching and a 40 minute ROMWOD at lunchtime, did quite a bit of walking and cycling during the day (not a huge amount but probably 90 mins total, which is more than normal). 10/08/2017 Felt really tired after work so took a short nap before the gym, which is always a terrible idea because I don't wake up properly! Warmed up with a little foam rolling and light stretching. The did my glute activation including some squats with band around knees. Deadlifts: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 5 w/180kg 1 x 3 w/205kg (this was a loading error, I was meant to do 195kg, got really worried because it felt very heavy!) 1 x 3 w/225kg (was hoping to hit this DO but after how 205 felt I switched to hook, these still felt very heavy, so I was worried about my top set) 1 x 4 w/250kg (very happy with these, although my PR is 5, I definitely had another rep in the tank and the form was much, much better than previously) 5 x 3 w/205kg from 1.5" deficit with 2-3 second pause just off the floor Calf raises: Ran out of time to do these, so did 5 x 10 from the floor but this time without holding anything, so working on the balance and proprioception. Found the balance element really tough, but hopefully I'll improve. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 17, 2017 Author Share Posted August 17, 2017 11/08/2017 Chin ups: 1 x 5 pull-ups 2 x 5 1 x 3 w/25kg 1 x 3 w/40kg 1 x 5 w/55kg (5kg rep PR, very happy with this considering it was the day after deadlifts) 3 x 5 w/40kg and 3 sec hold at top 3 x 5 w/15kg Did some rotator cuff work and some abs (no OHP because of shoulder). 14/08/2017 Thorough warm up and lots of glute activation, but for some reason wasn't feeling in the groove at all. Squats: 5 x 5 (bands around knees) 3 x 5 w/20kg 2 x 5 w/60kg 1 x 5 w/100kg 1 x 5 w/120kg 1 x 5 w/142kg 1 x 3 w/161kg 1 x 3 w/180kg (rep PR, however not overly happy because my form was poor, especially for the last rep, which put a lot of stress on my back) 5 x 3 w/140kg Lunges: 4 x 20 1 x 20 w/12kg 1 x 20 w/22kg Single leg press: 1 x 10 w/35kg 1 x 10 w/45kg 1 x 10 w/55kg 1 x 10 w/65kg Single leg calf raises: 4 x 5 2 x 5 w/20kg 1 x 5 w/40kg 5 x 5 w/50kg (PR) 2 x 5 w/40kg (focus on soleus) Toe taps: Did some 2 minute AMRAPS, trying to work on speed, got around 300 reps each time. Single leg balance work on a wobble board. 15/08/2017 Did lots of stretching and soft tissue through the day (back was pretty sore after squats). Also did quite a bit of rotator cuff and back warm up before bench. Bench: 2 x 10 w/20kg 2 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 1 x 5 w/110kg 1 x 3 w/122kg 1 x 3 w/137kg (very happy with this, first rep felt great, second two didn't quite hit the groove but felt solid enough) 3 x 5 w/110kg close grip (shoulder felt a little sore after these so called it a day for accessories) Handstands: Warm ups and then 5 max hold attempts, worst one was 40 seconds most were around 55 seconds managed a new PR of 70 seconds, although the form wasn't the prettiest (quite a few wobbles). Working on shifting the balance slightly towards the heel of my palm to improve endurance. I feel slightly more control when the balance is slightly shifted towards the fingers but it gets very tiring for the forearm flexors. Calf raises: 4 x 10 5 x 10 w/20kg 2 x 10 Abs: 3 x 10 toes to bar 3 x 20 leg raises from support 20 crunches, 20 oblique crunches, 20 feet raised crunches, 20 russian twists w/8kg 20 leg raises to toe touch w/8kg Single leg balance work on a wobble board. 16/08/2017 Lots of mobility work, stretching and soft tissue for the whole body. Lots of handstand practice, working on my alignment, not looking down at the floor (feel like I'm really getting the hang of balancing without looking down now) and also some movement in the handstand (some attempts at side to side movement, which I feel I'm starting to get the beginnings of learning, and tuck to extend, which I'm much less adept at). Toe taps: 3 x 500 as fast as possible (with full recovery between sets), sets were: (3:31 - started too fast and then died, 3:07 and 2:57) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 18, 2017 Author Share Posted August 18, 2017 17/08/2017 Got out of work early (5pm) I should also note that the past three days I've been off work so rest and recovery etc. have been more optimal than normal. Had my usual snack of museli, honey and peanut butter, together with some fruit. Warmed up with some soft tissue work (back, lats, legs and hip flexors) and stretching, focussing on getting loose without spending too long in static positions (trying to keep it less than 30 secs). Glute activation, glute bridges, single leg glute bridges, single leg abductions with a band, standing kick-backs with a band, good mornings with the bar and some single leg deadlifts (unweighted). Also did some scapular and lat activation with some hanging shrugs and horizontal rows. Deadlifts: 2 x 5 w/70kg 1 x 5 w/120kg (didn't feel great) 1 x 1 w/120kg (felt better) 1 x 3 w/150kg 1 x 3 w/180kg 1 x 5 w/210kg (rep PR for DO) 1 x 3 w/235kg (hook) 1 x 1 w/250kg (not prescribed but didn't want to jump up 28kg for a max attempt) 1 x 2 w/263kg (PR) - delighted with this, moved really well, there was definitely another rep there for the taking but decided to play it safe and stick with the plan because my back was still tired from squats, which I think was a good decision in retrospect. 3 x 3 w/220kg from 1.5" deficit, wide grip (middle finger on rings) (straps) Barbell hip thrusts: 3 x 8 w/150kg GHD: 3 x 8 Stiff legged deadlifts: 1 x 6 w/70kg 2 x 6 w/100kg Single leg calf raises: 5 x 5 2 x 5 w/20kg 4 x 5 w/30kg Finished the day with 40 minutes of ROMWOD before bed. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 20, 2017 Author Share Posted August 20, 2017 (edited) 18/08/2017 Lunchtime: Did some stretching and rotator cuff work and then went for a swim (approx 20 lengths) and did some plyos in the pool. Evening: Warmed up with general soft tissue work and stretching, also did some scapular pull-ups, band pull aparts and rows. Chin-ups: 2 x 5 pull-ups 1 x 5 1 x 5 w/10kg 1 x 5 w/30kg 1 x 3 w/50kg 1 x 4 w/63kg (rep PR) really happy with this, best clean single is 65kg, hoping to be moving towards +80kg territory now. 3 x 4 w/50kg 3 x 10 pull-ups variations Did some handstand work Calf raises: 3 x 10 5 x 10 w/20kg 19/08/2017 Did yoga for an hour in the morning and then did lots of handstand work. Finally started to get the hang of pirouettes, need to keep working on both the balance and the form, but happy these are moving in the right direction, as is my balance generally. Abs: 3 rounds of: (10 toes to bar, 20 leg raises from support, 10 oblique crunches on GHD) Lots of med ball ab work 3 x 21s Calf raises: 5 x 5 2 x 5 w/20kg 1 x 5 w/35kg 3 x 5 w/45kg 3 x 5 (soleus focus) ROMWOD before bed. 20/08/2017 Did 3 hours of climbing, managed to climb a few problems that I either hadn't been able to do before or hadn't tried because I thought they would be too hard, so very pleased. Elbows feeling pretty tender so need to watch that and take care of my forearms to avoid injury. Did some gua'sha scraping and stretching for my forearms as well as a little lacrosse ball massage. Toe taps: 2 x 500 (been getting a little lazy with these so need to get back on it and do at least 3 x 500 every other day). Edited August 21, 2017 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 24, 2017 Author Share Posted August 24, 2017 21/08/2017 Tweaked my back somehow in the morning (think I must have slept in a weird position), don't think it's anything major but the muscles in the right side of my thoracic spine felt awful and movement was uncomfortable. Tried to do some soft tissue work and mobilisation but no training. 22/08/2017 warmed up with general stretching, soft tissue and lots of thoracic work. Also did my usual glute activation sequences. Squats (working on keeping my upper back really tight not going quite as deep and preserving a better lumbar position, felt good and my quads worked really hard): 4 x 5 3 x 5 w/50kg 2 x 5 w/70kg 2 x 5 w/90kg 2 x 6 w/100kg 2 x 6 w/105kg 2 x 6 w/110kg 1 x 6 w/115kg 1 x 6 w/120kg Calf raises: 2 x 10 5 x 10 w/10kg 23/08/2017 Back feeling slightly better today, did ROMWOD during lunchtime. Usual bench warm-up with some upper back and rotator cuff activation work. Bench: 3 x 5 w/20kg 3 x 5 w/50kg 1 x 5 w/70kg 1 x 3 w/70kg 1 x 2 w/90kg 1 x 1 w/110kg 2 x 1 w/130kg (moved really fast) 3 x 3 w/90kg Toe taps: 4 x 500 (first set was really hard work, but the last set was easy, so I'm happy with that) Did a little handstand practice. Quote Link to comment Share on other sites More sharing options...
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