AD69's Training Log

[nburge]

Have you ever bothered with a foam roller? I went through a phase of using one a while ago and the only use I see for them is tackling DOMS.

[AD69]

Yeah, I've foam rollered before, but don't actually have one at the moment. Not sure if I do it right, I seem to roll about on it for a while, but may just end up looking like an eejit!

[nburge]

I don't think it matters whether you're doing it right or not - you ALWAYS look like an eejit on a foam roller! The way 've done it before is with one leg on the roller at any one time, rolling the hamstrings (put all your weight through the leg - or as much as possible) then outside, then front then inside (looks like you're humping the thing). Then repeat on the other leg. I've no idea if this is the proper procedure!!!!

[AD69]

Wednesday 4th November: BGWLC Session

GMs: 20kg 3x8
Squats: 70kg 5x5
Deads: 60kgx5, 80kgx5, 100kg+26kg chains 3x1, 120kg+26kg chains 3x1
GHR: BW 2x10
Reverse hypers: BW 15,10
Band pull throughs: Med band 2x15
Weighted situps: 5kg/5kg 3x8
Windmills: 10kg 3x7

So, the coach has come up with a schedule for me, around squats and deads on Wednesdays. I've still to do squats on other days, but not to over do it, as we'll be going heavier on Wednesdays. So I think I'll go for a light, heavy, medium split on Monday, Wed, Friday respectively.

GMs: Just to warm up.
Squats: Worked up from the bar, then did 5x5 at 70kg. Still sore from Monday, and sore today, but feel looser than I did.

Deads: These were suppose to be done on a couple of mats, which I forgot, so was just pulling as normal deads. Did some warm ups at 60kg and 80kg. Then tried 6 singles with the medium chains. As all of the chain doesn't leave the floor, it probably only adds about 10kg. So I did 3 singles at 110kg, which were easy, so I added some more weight to make it challenging. Adds a slightly different feel to the lift when using chains.

Assistance: Did GHRs, reverse hyperextensions, pull throughs and weighted ab work to finish.

I managed to pick up some creatine quite cheaply, so had some of that in my post-workout shake. Will have 5g a day for the next 6-8 weeks. Not going to bother with a loading phase, as apparently you can reach saturation with just 5g/day, loading works but is probably to make you consume more so you buy more.

Good session all in. Will work in bench and presses on Mondays and Fridays respectively. May add GMs into Press session, as a subsitute for heavy deads as will do those on Wednesdays. Bring on Friday!

[nburge]

What's the plan with the creatine? I had some of that when I was a lad, although wasn't doing weights like this all the time. I didn't notice any benefit so I stopped taking it... are you trying to bulk up or hoping it'll help elsewhere?

[AD69]

Really just looking for the increased work rate, as size gains are mainly water retention. Although hopefully the increase work will allow me to grow a bit more.

Plan on taking until xmas, as should get enough creatine from food over that period. But usually my diet is lacking in red meat so taking creatine will help.

[AD69]

Excuses, excuses. 10 slacker points for me.

Was going to go on Friday, but I had to deliver two 1 hour stand up presentations back to back.

By the time I'd finished I hadn't eaten in 4 hours and knacked. Had to go back to the office as couldn't justify another hour or so out.

As I said, excuses, excuses.

[nburge]

Better get the kids on your back for some press ups!

[AD69]

Yup, 3x5, then 3x8 floor press both with Max. Honestly, he loves it.

[nburge]

Put him on your shoulders for some squats too!

[helm]

it's been a while since wednesday! enough rest I would say. grab some food and some time, and move those weights!

[AD69]

Helm, I took your advice and got back under the bar:

Monday 9th November:

GMs: 20kg 3x8
Squats: 40kgx5, 50kgx5, 60kgx5, 70kgx5, 80kgx3, 60kgx8
Bench: 40kgx5, 60kgx5, 70kgx3x5
BB Rows: 20kgx5, 50kgx5, 52.5kgx5x5

Quick session last night, will do some core/assistance exercises today.

Warmed up with good mornings, squats with just the barbell and usual leg swings, mobility drills.

Squats: As I'm looking at doing a heavy/medium/light protocol to fit in with my work at BGWLC, I found the Madcow info really helpful. Although I can't guarantee that the heavy sessions will be bang in line with this, I like the ramping sets, and the ability to do 3 reps at a heavy weight, and going for 8 reps at a lighter weight afterwards was actually a bit challenging - all those months of sticking to 5 reps! We'll see if it can be modified to suit the work on Wednesdays.

Bench: Yeah, missed this last week, so good to get through it. Wasn't really pushing through the whole body (i.e. using my legs to generate some force), so hopefully I can get some more weight up using more efficient technique.

BB Rows: Checked my ego. Was going to add 5kg on last week session as 50kg felt light. But then I remembered that the weight soon adds up, and working on form is better, so went for a 2.5kg increase. Was fine at this weight too.

Nice session.

[nburge]

Good to have you back! Nice session too - are you planning on joining BGWLC? I'm weighing up whether I should or not.

[AD69]

I'll keep with the learning ladder courses while they are still going. I don't want to compete, and can't go 3x a week as I get home past 930 when I train there. Out of interest, how much is it to join? I'm guessing you pay subs monthly/annually?

[nburge]

I don't know. If you're a bwla member you can pay just £1 per session in the holidays. In term time I think it's slightly more, but you don't get tuition - they give you a few pointers and a training course/lifting programme then leave you to it. Also the times aren't great for me either (I get home at 8:30ish but need to cook my dinner) and they're only open mon, tue, wed and fri nights and Saturday mornings.

They are trying to turn into a proper weightlifting club away from the school where you pay monthly subs and can use it more frequently, but that's not happening yet. I don't really want to train without supervision for the lifts I'm doing at the moment either.