AD69's Training Log

[AD69]

Cheers Foxy.

Quick update. Missed Friday session as work was too busy.

Did some OHS in the garage with just the bar to loosen up legs and hips. Did 5x5 and one set of 5 with the bar for a back squat. Then did some work outside with a 10kg sand bag - 10 reps of front squat to push press but actually throwing up the bag and catching it. Feel a lot looser in my legs now.

[nburge]

so.... are you gonna make it to tonight's session? Clean and Jerk lessons this evening....... hopefully I'll have a chance to do some squats and DL's afterwards too, I've done nothing since the session last monday night

[AD69]

Yeah, will do, but I'll be sticking with powerlifting - want to get better at squats/deads before trying anything even more technically challenging!

I will be the handsome man in grey trackies and blue polo shirt, and most likely sweating a lot!

[nburge]

Haha, I'm not sure whether the powerlifting is run at the same time - they seemed to suggest that Monday nights was for newbie weightlifters and other nights were run by the powerlifting guy. I'm sure you could do it, but you'd probably miss out on the benefit of direct tuition (Giles is running mondays).

I'll be the sweaty-looking one in black shorts and a crappy blue golf shirt. Look for the one who most looks like they get dressed in the dark and you'll find me...

[AD69]

Yeah, I spoke to Martin, who runs the powerlifting side. He doesn't coach then, but said he'd probably pop down as the other guys would be there. May have to go along on the nights when the powerlifting classes are run, as I think I need to focus on my main lifts (or at least targetting the main lifts with some assistance work).

[nburge]

I don't blame you. I'm going to see how I get on with the olympic lifts, learn that technique and play about with deadlifting in the mean time. This finishes at the end of November, so with xmas, my upcoming holidays around that time etc I doubt I'll be in a position to change any programme through until the new year. So if this goes well I may stick with it through 2010 otherwise I'll get Martin to coach me on the powerlifting stuff and push those numbers up too.

[nburge]

Hey dude - good to see you ealier on, even if we didn't get to train together. Nice to finally meet another SL5x5er (although I don't know whether I still qualify with my regime change)... not going to be there next week due to my grandpa's funeral, but I'm definitely sticking this one out.

[AD69]

Yeah good to see you too and put a face to the name. I'll probably switch to the Wednesday or Thursday sessions when Martin is coaching, but give me a shout if you fancy switching to powerlifting. Although judging by the way things were going up last night, you'll be gunning for 2012!

28th September 2009

Session at BGWLC:

Box Squats: 65kg 10x2
GMs: 30kg 3x7
Dimmel Deads: 45kg 2x20
Band leg curls: Light band 12/12/15
Band GMs: Light band 3x12
OHP: 20kgx2x5, 30kgx5, 35kgx5, 40kgx5, 45kgx5
Weighted ab work 5kg/2.5kg crunches 10/10/8, 5kg "windmills" 3x8

Continued with the speed work I did on Wednesday. Increased the weight on box squats. Felt good, concentrating hard on form.

GMs: Fine, no issues with hip, so increased the work weight to 30kg.

Dimmel deads: Wouldn't say these were exactly easy last time, but increased 5kg anyway. Really good work out for the posterior chain and core. Works up a sweat.

Band leg curls: I stayed away from GHRs as I can't perform these without assistance. Did some curls with the resistance band, and knocked out more reps. Will go for 3x15 next time, then change up to a heavier band.

Band GMs: These were fine, as before more of a stretch of the hams than a workout.

OHP: Tried to implement technique on starting strength - it is amazing the difference watching the dvd can give than reading from the book. Although the book is excellent, it has shown me where I was going wrong on the deadlift and OHP. Felt weird at first when warming up with the bar. But I started at 30kg, and kept adding 5kg each set, to get a feel for it. Felt a lot stronger, so will work my way up to 47.5kg next time and see if I can get 3x5 thereafter.

Ab work: Supersetted a double crunch (i.e. where you crunch forward, and bring your knees up to your chest at the same time.) Weighted with a 5kg plate on my feet, and holding a 2.5kg plate on my chest. Ran out of steam on the last set, so will aim to get 3x10 next session. Then did what I can only really describe as a windmill (not sure what its called). Holding a 5kg plate above your head, bend at the hips while keeping legs straight and "touch your left toe" with the 5kg plate, return to starting position, then touch your right toe. That's one rep. I will aim for 3x10 next time.

All in, a good session, don't feel quite as sore as last time, but usually takes over a day for me to get proper DOMS.

[nburge]

Nice one - I'll let you know if I switch back. Currently having fun with some new lifts. I'll probably join the club too so I can go on other nights and weekends, although I don't like getting home so late or the theiving bastards that inhabit the local area! Thanks for the recommendation though!

[AD69]

Wednesday 30th August:

Reverse Crunches: 3x8
Bench Press: 50kgx5, 60kgx5, 65kgx5, 70kgx5
Squats: 40kgx5, 60kgx5, 70kg 3x5
BB Rows: 50kg 5x5
GMs: 10kg 3x8
Behind Neck Press: 10kg 3x8

RCs: Squat racks were taken when I showed up, and in my commitment to working my core, decided to try RCs for the first time. Held an 18kg dumbell, and concentrated on using core to move. Surprisingly hard, last rep was difficult. Will aim for 3x10 next time. When do you reduce the weight of the dumbbell, when you can get 3x12, 3x15?

Bench: Trying tips from SS, so just worked on adding weight until it was a struggle. Trying to keep back tight, and almost pull the bar apart on the way down. 70kg was heavy, and last rep slowed down a bit. Will stick at 70kg for working weight next time.

Squats: Warmed up with OHS with the bar, for 2 sets of 5. Then switched to regular squats. Fine, no problems at this weight. Think the assistance work may be helping, as felt some drive from the PC that may or may not have been there before.

BB Rows: Fine, started these up a bit higher, so bar was at mid-shin height, then lowered further for the last set (the 20s are not 450mm standard size). Used a 10kg bar, so I wasn't going to over do it. No problems with my hip, so hopefully flexibility is getting better.

Finished by supersetting some GMs with behind the neck presses, mainly for flexibility of hams and scapula.

[helm]

time travel, again?? tell us, how do you do it?

I have switched from a 20kg plate to a 15kg plate for reverse crunches, when I had the feeling that I was able to do them without much hassle and with good, controlled form - only using the abs for the movement, not the legs...next will be a 10kg weight.

overall, nice session! I think I should also overcome my fear of toppling over and try some OHS.

[AD69]

Godammit! I really don't know why I keep doing that!

Thanks for the advice on the crunches.

OHS are tricky, but if you can start with a bar lighter than 20kg, then it helps. Also, take a wide snatch grip and "pull" the bar apart through the rep. Keep chest up and bar back over the shoulders/mid-foot. Although you may be best to ask nburge about form as he's getting coached in oly lifts!

[nburge]

AD - if you want to do your abs some damage, get on the roman chair at BGWLC - I did 2x10 on Monday night and my pelvic floor muscles are still hurting today. Brutal.

[AD69]

@ Nburge, I'll have a look at it! See how reckless I'm feeling.

Friday 2nd October (is that right?):

Squat: 40kgx5, 60kgx5, 72.5kg 3x5
OHP: 27.5kgx5, 37.5kgx5, 47.5kg 5/5/4 PR
Deadlift: 60kgx5, 100kgx5, 130kg 4/1
Chins (NG): BW 4/3/2
RCs: 17.5kg dumbell: 10/10/5

Free trial over, so back to covent garden, with proper discs and more than one proper oly bar!

Squats: Fine, made sure I was controlled on the descent. Will increase next time.

OHP: Grrrrr. Some mug walked under the bar during the last set, knacked my concentration and couldn't quite muster the berzerker rage to squeeze the last rep. Still PR at this weight, and will get the full 3x5 next session. Amazing how the SS technique helps here.

Deads: Nice. Heaviest attempt for a while. Last set started to slow at the 4th rep, so I took a few seconds to reset and get the last one. Will stick at this weight next time to get the 5, then increase.

Chins: Not sure I should be doing these, it really aggravates the tendon in my elbow (golfers elbow). Might lay off for a week or two, then stick to bb curls or something and build up strength gradually.

RCs: Man, these felt hard. Will stick at this weight on the dumbbell until I can complete 3x10 easily. I try not to use the weight, but felt myself pulling on it for a couple of reps.

Have a good weekend peeps!

[groundskeeperwillie]

Hey AD.

Grrrrr. Some mug walked under the bar during the last set,

The bastard!

I try not to use the weight, but felt myself pulling on it for a couple of reps.

What am I missing here? Are you trapping the dumbbell between your feet?
Cheers
gkw