AD69's Training Log

[AD69]

I think I'll just continue signing up through learning ladder until that isn't an option.

I think they also open some mornings from about 10.30-12.30, but its difficult to get out of the office for a session at those times.

[nburge]

Yeah - Giles helpfully pointed that out to me too! I can't really get out of work for three hours in the day, hell I can't even get into the office most weeks at the moment! They're also open saturdays but I have gotten used to the idea of training during the week and having the weekend to laze about in bed doing nothing... still, I like the facilities and the people there, plus learning new stuff.

I wouldn't worry about the learning ladder courses going - Giles said they weren't under threat but that it's good to put pressure on the councillors anyway to make sure they don't cut the funding either.

[Foxybass]

Bench: ......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.

Same as me AD69. I developed quite a few bad habits on the bench over the last few months. But now it feels like a different lift getting everything involved. I've really worked on focusing on that point on the ceiling, holding the breath so everything is solid and forcing from the feet/legs/hips.

[AD69]

Thursday 12th November: BGWLC Session

Squats: 75kg 5x5
GMs warmup: 20kg 2x8
Speed Deads w/ med chains: 100kg + chains (c.110-115kg) 6x1
GMs proper: 40kgx5, 60kgx2x5
GHRs: BW 5/5/8
Reverse hypers: 2x10
Band pull throughs: 2x15
Weighted situps: 5kg/5kg 2x10
Windmills: 10kg 3x8

Squats: Difficult to feel form here, Coach not around when doing these. Felt myself come onto toes a few times. Think I am still quad dominant, as when I do curl toes up, I lose a lot of power. Anyway, kept rest short, c.1-1.5mins.

GMs warm-ups: Supposed to do these before squats, but had loaded the bar before I remembered. Did these after squats.

Speed deads with chains: Kept weight lower this time, concentrating on generating speed . Actually quite tricky, as tend to be a bit slower during a regular dead. And the chains definitely change the feel of the movement.

GMs: 40kg felt light, so upped the weight to 60kg. What a difference. Managed to get the reps, but it really works your core as well as hams. Nice.

GHRs: I realised that I was cheating slightly on this movement, its a very hard exercise to get right. And when you do get it right, its a very hard exercise, full stop. Was worried about burn out in the first couple of reps, but pushed on in the last set.

Reverse hypers. No problems.

Band pull throughs: Used the band with green markings, not sure what strength/weight it was, but definitely heavier than the last few times. Again, really works the core and hips/glutes.

Weighted abs/windmills: Pleased to get more reps here. Hard work.

[nburge]

What's a GHR when it's at home? Or a reverse hyper for that matter...

I have a similar problem with squats myself some times, and I don't feel that my ass provides anywhere near enough power. That said the bar still comes up, so maybe it just feels as though I'm not using it enough. I've also found focusing on sitting back and down helps keep the weight on my heels.

[AD69]

Glute/ham raise. If I'm not mistaken, its what you use for roman chair situps. Except with GHRs you face down, lower your body to parallel, then return to vertical by pulling your hams in.

Reverse hyperextensions are done on the same machine, but you lie on the "wheel" with your legs hanging down. So you start at a 90 degree angle, and you bring your legs up (like in a superman) until your body is horizontal.

[holvoetn]

Checking in to catch the updates

[nburge]

Ouch. I don't think I want to do either of those exercises!!!

I saw one of the guys there doing incline sit ups whilst holding a 20kg plate in front of him with straight arms. Hard as nails.

[rere]

Good work AD69

[AD69]

Thanks Rere.

16th November 2009:

GMs: 20kgx3x8
Squats: 40kgx5, 50kgx5, 60kgx5, 70kgx5, 82.5kgx3, 60kgx8
OHP: 25kgx5, 32.5kgx5, 40kg 5/5/10
GMs: 40kgx5, 50kgx3x5
PBs: 65/65/50s

Squats: Warmed up with the bar, and did some GMs too. Form felt good, trying to keep bar fast on the drive up. Obviously slowed down at top weight, but trying to keep the drive. Kept weight off toes, pushed through heels. Nice.

OHP: Thought I'd deload as haven't trained this for weeks due to messed up schedule and new routine at BGWLC. Decided to see how many reps I could get on the last set. Would have been pleased with 8, chuffed with 10, especially as didn't think I'd get it after a slow-ish 9th.

GMs: Did some GMs as deadlift assistance exercise. After doing 60kg last wednesday, I'll admit it didn't feel too safe. So went for 3 sets at 50kg and was better - felt it more in the hams than the core this time. Will increase weight from here.


PBs: Tried to add 5 secs across the board here. Managed it on first 2 sets, but was feeling my lower abs straining on the 3rd, so decided to quit on 50 seconds. Will wait until I can get 65 secs across the board before I increase time.

Good session, short and sweet.

[AD69]

Uggghhhhnnnn - was up till 5am drinking with old uni mates last night. Today is not my most productive...

[groundskeeperwillie]

Ah the yin and yang of training; good session, short and sweet one day, up all night drinking the next! Nice one dude

gkw

[AD69]

Never again willie, felt tired even on Wednesday.

Tried to go to BGWLC on Thursday, but they had a meeting on about potential closures. Still hadn't started by 630, and I had to get back home, so did a session today.

Friday 20th November:

GMs: 20kg 3x8

Squat: 42.5kg/52.5kg/63.7kg/73.7kg/83.7kg 5/5/5/5/5

Bench: 42.5kgx5, 56.2kgx5, 71.2kg 3x5

Rows: 50kgx5, 55kgx3x5

RCs: BW 3x10

Not much to say, everything was straightforward today.

Tried the RCs on the last set without holding onto a dumbbell, was able to keep control. Will attempt all 3 sets without holding one next time.

Will endeveaour to get to the gym 3 times next week.

[AD69]

Monday 23rd November:

GMs (warmup) 20kg 3x8
Squat: 42.5kgx5, 52.5kgx5, 62.5kgx2x5
OHP: 25kgx5, 35kgx5, 42.5kg 5/5/10
GMs: 52.5kg 3x5
PBs: BW 65/65/70s

Quick session as had the day off work, jumped into the garage during the babies nap.

Squats: Warmed up with the bar and superset in GMs. Light day today, in line with Madcow, as got heavy session on Wednesday.

OHP: Same as last time, but upped the weight. As I only do this once per week, will push last set out to failure.

GMs: Heavy, but safe. Will increase from here.

PBs: Pleased to increase across the board, and get 70s on the last one. Didn't think I'd manage these after a tough first set.

[helm]

nice light session today, AD. especially the 10rep OHP and that last PB set. way to go!