Xtrainer: 200kcal ~20mins
General cable stuff for shoulders
Notes
Think I have lateral epicondylitis aka tennis elbow. So will see how that progresses...
Friday, May 27, 2016
Tuesday 24th May 2016
Xtrainer: 200kcal ~20mins
General round of cable exercises
Xtrainer: 100kcal ~10mins
Notes
Morning session
General round of cable exercises
Xtrainer: 100kcal ~10mins
Notes
Morning session
Progress
Final chart for this block of training. Currently travelling for three weeks and then work back into the diet and training once I return.
Thursday, May 19, 2016
Thursday 19th May 2016
Treadmill: 2mins
General warmup
Squats: 60x5x3, 100x5x2, 140x5, 180x5, 100x20
Lying leg curl: up to stack x6
Seated leg curl: warmup, 54x10, +2.5x10, +2.5x10, -2.5x10, -2.5x10
Xtrainer: 100kcal/8mins
Notes
Last day of real training for a few weeks. Hard day. First few reps of squat felt fine but the bar moved and the last two reps were a bit dodgy. High rep squats just sucked :) Oh well. Time to recover.
General warmup
Squats: 60x5x3, 100x5x2, 140x5, 180x5, 100x20
Lying leg curl: up to stack x6
Seated leg curl: warmup, 54x10, +2.5x10, +2.5x10, -2.5x10, -2.5x10
Xtrainer: 100kcal/8mins
Notes
Last day of real training for a few weeks. Hard day. First few reps of squat felt fine but the bar moved and the last two reps were a bit dodgy. High rep squats just sucked :) Oh well. Time to recover.
Tuesday, May 17, 2016
Tuesday 17th May 2016
Xtrainer: 100kcal/8mins
Bench: 60x8x2, 90x8, 110x8, 130x8, 150x1
Medium grip bench: 60x20
Close grip: 60x12
Pulldowns: up to 58x8
Rows: 58x8x2
Side raise machine: up to 67x8 + two drop sets
Overhead extension: 20x12, 30x12, 36x12
Cable flyes: two sets of a million reps - or pretty close
RC stuff
Crunches
Notes
Benched with a skinny bar and bad bench. Skinny bar weight adjusted to 20kg with 2/1,25kg plates. Somewhere around competition width. Last rep of the main sets paused. All reps of med/close grip paused. Still a long way from young-me level of benching, but getting better. Elbow still hurts and likely the shoulder will too after today. Likely the last bench workout for just over three weeks.
Bench: 60x8x2, 90x8, 110x8, 130x8, 150x1
Medium grip bench: 60x20
Close grip: 60x12
Pulldowns: up to 58x8
Rows: 58x8x2
Side raise machine: up to 67x8 + two drop sets
Overhead extension: 20x12, 30x12, 36x12
Cable flyes: two sets of a million reps - or pretty close
RC stuff
Crunches
Notes
Benched with a skinny bar and bad bench. Skinny bar weight adjusted to 20kg with 2/1,25kg plates. Somewhere around competition width. Last rep of the main sets paused. All reps of med/close grip paused. Still a long way from young-me level of benching, but getting better. Elbow still hurts and likely the shoulder will too after today. Likely the last bench workout for just over three weeks.
Sunday, May 15, 2016
Progress
A few weeks worth of progress, not so much progress through the previous week thanks to travel but pretty good this last week.
Sunday 15th May 2016
Warmups
Sumo pulls: 60x3x4, 100x3x2, 140x2, 180x1, 210x1
Sumo pull off plates: 140x5x2
Leg press: warmups, 160x20+10+10+10+10
Leg extensions: warmups, 68x50 reps - multi sets
Quad stretch: 2x20sec
Pulldown abs: a few sets
Ab wheel: a few sets
Notes
Did much narrower stance this week, basically my squat width or pretty close. It worked better for strength, but grip suffered on the smooth part of the barbell. Will work on slowly taking it out and see where the most comfortable spot is.
Sumo pulls: 60x3x4, 100x3x2, 140x2, 180x1, 210x1
Sumo pull off plates: 140x5x2
Leg press: warmups, 160x20+10+10+10+10
Leg extensions: warmups, 68x50 reps - multi sets
Quad stretch: 2x20sec
Pulldown abs: a few sets
Ab wheel: a few sets
Notes
Did much narrower stance this week, basically my squat width or pretty close. It worked better for strength, but grip suffered on the smooth part of the barbell. Will work on slowly taking it out and see where the most comfortable spot is.
Saturday, May 14, 2016
Saturday 14th May 2016
Warmups
Floor press: 60x12x3, 90x8, 110x8, 120x8, 60x22
Pulldowns: up to heavy 6 with dropsets
Side raises: up to heavy 8 with dropsets
Rear delt: up to heavy 8 with dropsets
Tricep machine: up to heavy 8 with dropsets
Notes
Cant remember the weights, all felt reasonable. Elbow pain gets hidden by my elbow sleeve. Shoulder seemed ok. Floor press heavier than desirable but fairly depleted so a bit of carb would do wonders :)
Floor press: 60x12x3, 90x8, 110x8, 120x8, 60x22
Pulldowns: up to heavy 6 with dropsets
Side raises: up to heavy 8 with dropsets
Rear delt: up to heavy 8 with dropsets
Tricep machine: up to heavy 8 with dropsets
Notes
Cant remember the weights, all felt reasonable. Elbow pain gets hidden by my elbow sleeve. Shoulder seemed ok. Floor press heavier than desirable but fairly depleted so a bit of carb would do wonders :)
Friday, May 13, 2016
Lifting history
My competition history. A number of meets early on, that sort of slowed into the mid-90's and then very little from 1996 onward.
Progress and planning
Ok, it has been four months since I got back to the gym. In that time I have gained some of my muscle back, dropped 6-7kg body weight, and gotten back ~75-80% of peak strength, as well as suffering a few niggles with my elbow and shoulders.
Overall, very happy with this progress. But, over the next month I have a bit of travel and this will slow some progress, but also good to help healing and I will be trying to do hotel room exercises, stretching and onwards.
But, watching Mark Bells video this morning got me thinking along a similar line. Without the 600lb bench and infringing the IPF doping requirements :)
Competition weight will be 105kg or 231lb. To hit this I need to drop a good 15-20kg of fat, and hopefully gain a bit of lean. That is the primary goal of this year.
Goal 1. Get body weight below competition weight
The earlier I do this, the sooner I can balance back into the body weight, to start work on the next goal, solidify upper body mass. Legs will be important, but the reality is I need larger chest, shoulders, arms and back.
Goal 2. Improve upper body mass
This will be focused on short hypertrophy blocks while maintaining lower body - this is an open ended target that will be the focus of attention between the longer competition prep/peak blocks for next year.
I need to compete. Maybe working through to the nationals, but this is not an absolute target, but depends on how the progress goes.
Goal 3. Compete
The target will be for club competition, local championships, and perhaps the Nationals, or a late year 3-lift meet that I competed in a few years ago. First meet is just to get some numbers on the board, so will not be overly stressful.
On top of this I need to purchase gear to compete in. This includes a suit and wrist wraps - assuming I am just benching. If I do a three lift, then I would need socks and new belt that meets IPF requirements. Maybe a set of knee sleeves.
Over the course of all this, I need to focus on my nutrition, my supplementation and overall health. This means, my diet will be focused around maintaining my fat mass, or reducing it, but maintaining or increasing lean body mass. My primary supplement will be a protein source (ease of use) and creatine. Other than this, HMB or Beta-Alanine is potentially of interest, but less substance in terms of data available for these. Fish oil will likely be added in. Stretching and general maintenance will be carried out at night, and I will keep some cardio/walking to move things.
Hope to get over 160kg for bench in the next year, preferably over 170kg. Best competition bench is 190 with a shirt, so I will beat that before I get too old.
That's a plan, now to execute it.
Overall, very happy with this progress. But, over the next month I have a bit of travel and this will slow some progress, but also good to help healing and I will be trying to do hotel room exercises, stretching and onwards.
But, watching Mark Bells video this morning got me thinking along a similar line. Without the 600lb bench and infringing the IPF doping requirements :)
Competition weight will be 105kg or 231lb. To hit this I need to drop a good 15-20kg of fat, and hopefully gain a bit of lean. That is the primary goal of this year.
Goal 1. Get body weight below competition weight
The earlier I do this, the sooner I can balance back into the body weight, to start work on the next goal, solidify upper body mass. Legs will be important, but the reality is I need larger chest, shoulders, arms and back.
Goal 2. Improve upper body mass
This will be focused on short hypertrophy blocks while maintaining lower body - this is an open ended target that will be the focus of attention between the longer competition prep/peak blocks for next year.
I need to compete. Maybe working through to the nationals, but this is not an absolute target, but depends on how the progress goes.
Goal 3. Compete
The target will be for club competition, local championships, and perhaps the Nationals, or a late year 3-lift meet that I competed in a few years ago. First meet is just to get some numbers on the board, so will not be overly stressful.
On top of this I need to purchase gear to compete in. This includes a suit and wrist wraps - assuming I am just benching. If I do a three lift, then I would need socks and new belt that meets IPF requirements. Maybe a set of knee sleeves.
Over the course of all this, I need to focus on my nutrition, my supplementation and overall health. This means, my diet will be focused around maintaining my fat mass, or reducing it, but maintaining or increasing lean body mass. My primary supplement will be a protein source (ease of use) and creatine. Other than this, HMB or Beta-Alanine is potentially of interest, but less substance in terms of data available for these. Fish oil will likely be added in. Stretching and general maintenance will be carried out at night, and I will keep some cardio/walking to move things.
Hope to get over 160kg for bench in the next year, preferably over 170kg. Best competition bench is 190 with a shirt, so I will beat that before I get too old.
That's a plan, now to execute it.
Thursday, May 12, 2016
Thursday 12th May 2016
Treadmill: 5mins
Squats: 60x5x3, 100x5x2, 140x5, 170x3, 100x20
Seated leg curls: sets of 12 to 68
Lying leg curls: 42x20x2
Back extension: BWx12x4
Xtrainer: 200kcal ~15mins
Notes
Could not bring myself to do another day of high rep depletion garbage, so brought back the squats.
Squats: 60x5x3, 100x5x2, 140x5, 170x3, 100x20
Seated leg curls: sets of 12 to 68
Lying leg curls: 42x20x2
Back extension: BWx12x4
Xtrainer: 200kcal ~15mins
Notes
Could not bring myself to do another day of high rep depletion garbage, so brought back the squats.
Tuesday, May 10, 2016
Tuesday 10th May 2016
Treadmill: 5mins
Seated leg curl
Pulldowns
Chest press
Leg extensions
Notes
Bleh... 'fast' session as didn't sleep much. 5.30am came around too quickly.
Seated leg curl
Pulldowns
Chest press
Leg extensions
Notes
Bleh... 'fast' session as didn't sleep much. 5.30am came around too quickly.
Sunday, May 8, 2016
Sunday 8th May 2016
Xtrainer: 2mins and ran off it to save my rack
Floor press: 60x8x2, 80x8x2, 100x8, 110x8
Squats: 60x5x2, 100x3x2, 140x2, 180x2, 190x1
Sumo pulls: multiples up to 180x1
Sumo to knees: 140x3
Rows: up to stack x6
Superset
Side raise machine: few sets of 12
Pushdown machine: few sets of 12
Notes
Felt ok for floor press, eveything else felt fatigued. But still heavy enough. Need to get thinner for my belt..,.
Floor press: 60x8x2, 80x8x2, 100x8, 110x8
Squats: 60x5x2, 100x3x2, 140x2, 180x2, 190x1
Sumo pulls: multiples up to 180x1
Sumo to knees: 140x3
Rows: up to stack x6
Superset
Side raise machine: few sets of 12
Pushdown machine: few sets of 12
Notes
Felt ok for floor press, eveything else felt fatigued. But still heavy enough. Need to get thinner for my belt..,.
Saturday, May 7, 2016
Saturday 7th May 2016
Treadmill: 4mins
Pulldowns
Seated leg curls
Leg extensions
Cable chest thing
RC thing
Bb Rows
Xtrainer: 300kcal / 22mins
Notes
Around 3-4 work sets on each exercise. Felt pretty reasonable but had a bit of carb last night at a get together.
Pulldowns
Seated leg curls
Leg extensions
Cable chest thing
RC thing
Bb Rows
Xtrainer: 300kcal / 22mins
Notes
Around 3-4 work sets on each exercise. Felt pretty reasonable but had a bit of carb last night at a get together.
Thursday, May 5, 2016
Thursday 5th May 2016
Treadmill: 5mins
Leg curls
Pulldowns
Leg extension
Chest thingy
Pushdowns
Xtrainer: 200kcal ~15mins
Notes
No, I am not feeling it, Mr Krabs.
Leg curls
Pulldowns
Leg extension
Chest thingy
Pushdowns
Xtrainer: 200kcal ~15mins
Notes
No, I am not feeling it, Mr Krabs.
Tuesday, May 3, 2016
Tuesday 3rd May 2016
Treadmill: 5mins
Lying leg curls
Pulldowns
Leg extensions
Pushdowns
RC stuff
Xtrainer: 200kcal (~15mins or so)
Notes
Another day another dollar.
Sunday, May 1, 2016
Sunday 1st May 2016
General warmup
Sumo deadlifts: multiple sets to 180x1 to get technique, 140x3
Sump pulls to knee: 100x5x2
Squats: 60x5x2, 100x5, 140x5x2, 170x3
Pulldowns: multiple sets to 48x6
High rows: 61x20, x15
Leg extensions: 61x12x2
Lying leg curls: few sets to 54x12
Hip flexion machine: all the weight for tons and tons of reps
Stretching, some RC stuff, stretching
Notes
Ok day. Got a good starting position for the pulls, and used a box to adjust my hip height that works with my T. Rex arms. Elbow and shoulder still hurt so no bench. Used my elbow sleeve and it seemed to warm things up better. Knee sleeves that is, but they fit my elbows.
Sumo deadlifts: multiple sets to 180x1 to get technique, 140x3
Sump pulls to knee: 100x5x2
Squats: 60x5x2, 100x5, 140x5x2, 170x3
Pulldowns: multiple sets to 48x6
High rows: 61x20, x15
Leg extensions: 61x12x2
Lying leg curls: few sets to 54x12
Hip flexion machine: all the weight for tons and tons of reps
Stretching, some RC stuff, stretching
Notes
Ok day. Got a good starting position for the pulls, and used a box to adjust my hip height that works with my T. Rex arms. Elbow and shoulder still hurt so no bench. Used my elbow sleeve and it seemed to warm things up better. Knee sleeves that is, but they fit my elbows.
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