AD69's Training Log

[helm]

hey man, nice deadlifts! and without chalk, that's great. what about the grip, are you mixing or still overhand? anyway, chalk helps a LOT!

hope things get better with the wife!

[AD69]

Wednesday 28th October, BGWLC session.

Squats: 60kg 5x5
Concentric GMs: 60kg 3x3
GHR: BW 3x5
Hypers: BW 3x10
Reverse hypers: 3x10
Pull-throughs: Medium band: 3x10
Band leg curls: Med band: 3x10
Band GMs: Med band: 3x10
Weighted situps: 5kg/5kg 3x8
Windmills: 10kg 3x6

Squats: Nice and light, kept rest short < 1min.
GMs: The spotter bars were a bit high, so this was comparatively easy.
GHRs: Not sure if getting better or cheating on form!
Hypers/Reverse hypers: No problems.
Pull throughs: Wow, these were weird to get used to. I started quite far forward, so the bands kept pulling me off my feet. Moved in a bit, and was easier.
Band curls/GMs: Used a stronger band than previously, but no problems.
Weighted situps/Windmills: Supersetted these, had no strength in my abs later on - even turning over in bed felt difficult!

Not a great week again, wife's birthday on Monday, and out to see Fleetwood Mac on Friday, so probably no training until next Monday. But I end my secondment this week, so will be based at one office as of Monday instead of two, which should hopefully simplify things.

[AD69]

@ helm,

Cheers dude, I'm using a mixed grip, but tend to try keeping the overhand grip up to about 120kg, after that I need to use the mixed grip. Going to get some liquid chalk with my next protein order.

[helm]

that's a sweet idea! I'm also going to order some protein soon from myprotein.co.uk, and just checked - they have liquid chalk, even quite cheap. btw, do you still have that code, or is it only for the first time you order?

hope Fleetwood Mac are still good...

[AD69]

Hey Helm, that code just works the first time, but you'll earn points with each order, which you can convert to a voucher to get money off your orders.

And the Mac were awesome! Great night!

[AD69]

Is it me, or has there been a lot of slacking lately (myself included)?

Lot of people don't seem to be updating their logs as often as they should!

[nburge]

Yeah - I was a total slacker last week - must be the changing of the clocks.... or something!

[Foxybass]

Wednesday 28th October, BGWLC session.

Squats: 60kg 5x5
Concentric GMs: 60kg 3x3
GHR: BW 3x5
Hypers: BW 3x10
Reverse hypers: 3x10
Pull-throughs: Medium band: 3x10
Band leg curls: Med band: 3x10
Band GMs: Med band: 3x10
Weighted situps: 5kg/5kg 3x8
Windmills: 10kg 3x6

Jesus mate I haven't got a clue what half that stuff means but it sounds impressive. I'm just off to grab my Eccentric MBC: 300g + Ch: 1 x 3. (Chilli and cheese).

Later

[nburge]

Foxy - I have been to the gym where he's done all these things and I'm at a complete loss to work out what he's been up to too!!!

[AD69]

Oi! Cut it out you two! They are perfectly legitimate assistance exercises! Its actually good to break up the monotomy of SL. Anyway...

Monday 2nd September:

Squats: 40kgx5, 60kgx5, 75kg 5x5
Bench: 40kgx5, 60kgx5, 70kg 5/5/4
Rows: 20kgx5, 40kgx5, 50kg 3x5
PB: BW 60/60/60s
Pushups: BW 10/8/8 (Close Grip)

Squats: Really need to stop arseing around and get my numbers up. Went to 75kg and after 3 sets thought I'd do a bit more. Slight tweaks to my form from the coach at BGWLC taking a bit of getting used to, but just need to get on with it. Want to break BW, and preferably 100kg by the end of the year.

Bench: Damn, dropped down weight as hadn't done too much benching recently, and failed on the last set. Once again demonstrated that I can bail out onto spotters if needed, which is good for confidence. In my defence, on Sunday I had been doing weighted press ups with my kids on my back. Managed a few sets of 5 with my son (c.10kg), and a set of 3 with both of them on (c.20kg). I'm sure this is not bad parenting!

Rows: Piece of piss, will increase weight from here next time. Switching from inverted rows after reading H's review of SL.

Supersetted Prone bridges with close grip press ups. Knackering, but will aim for 70 secs next time and more reps on push ups. Will look at switching to weighted PBs or TGUs when I can do 3x90s.

[nburge]

I'm sure they are! And I don't imagine anyone knows what the hell I write about doing on Monday nights either! I find it refreshing to have a coach there pushing you, and to get someone else's opinion on your lifts. I think I'll sign up to the next term's course too - Olympic weightlifting still - as I enjoy my monday night session more than any other at the minute.

Shame about the bench - I'm sure a lot of that is in the mind as you can clearly tackle more weight. I have the same issue with my own bench, one which isn't so easy to resolve. Soon you'll be doing pushups with the whole family on your back

[AD69]

You seem to be playing with your snatch a lot, which I don't think is appropriate for a family oriented site like this!

I reckon I could add our cocker spaniel, but it may be a while before I can get the wife on too!

[nburge]

Aye, and I'm not sure it's good for marital relations to ask the wife to sit on your back for your weight training needs! More likely to result in your dinner being fed to the cocker spaniel!!!

[AD69]

Just added some liquid chalk to my wishlist on Amazon, and the recommendations it came up with on what other people bought included a book and dvd on the art of pole dancing!

So, if anyone happens to meet a pole dancer, there's a conversation topic for you!

[AD69]

P.S. I appear to be the victim of a mass attack of DOMS today. Maybe I over did the squats a little on Monday? Never! Bring on some more tonight.