Groundskeeperwillie's training log

[markg]

I don't think you'd be allowed to post the vid on youtube if it showed you fighting with your sack!

Nice pushups mate. I haven't even bought the rucksack yet...

[silentbob]

Hey oor Wullie, get your missus to wrap you in duct tape before you do push-ups - that'll stop any dangerous sack swinging!

[guru]

Hey willie,

Nice squatting, and your own observation about the knees is spot on. The second set is perfect. The wooden blocks should make the benching easier for you. Also you could do with a slightly wider grip, but your rack may not allow it. Nice push ups, and some useful comments there from Mark & Bob.

[groundskeeperwillie]

Cheers guys, it's good to know I'm finally getting on the right track!



gkw

[groundskeeperwillie]

Treadmill, 20mins, hill program, level15, 6kmh. Estimate of calories burned = 250
Elliptical, 30mins, interval program, level 16. Estimate of calories burned = 650


I must have done something different in last nights WO because I've got some DOMS today. Reckon I was hitting my chest and legs slightly differently using better form.



gkw

[KIB]

@KIB. Reading back my explanation it does seem like I was treating you like an idiot, so sorry that's not what I meant!

I certainly didn't take it that way, champ
It should have been perfectly obvious what you were saying. I just had a post-workout brain lapse

[groundskeeperwillie]

Hey KIB. what you do'in up so early, getting some push-up practice in!


gkw

[groundskeeperwillie]

Workout B
Squat: 77.5kg 5,5,5,5,5 (no belt)
OHP: 47.5kg 5,5,5,5,5
DL: 3 x 47.5kg, 3 x 87.5, 2 x 107.5kg, 1 x 5 x 117.5kg
Pull Ups: BW 3,3,3
PB: 1 x 60 sec, 2 x 45 sec

Squat: Left the weight as last time and had 5 x 5 of good form squats. Made a real effort to not have any 'knee turn in' and it paid off. Will add 2.5kg next time and continue in the same vain (hopefully!).

OHP: Reduced the weight just a bit to make sure of form. Even though I hate these they went up really well. Will add weight next time.

DL: I'm not doing a 'KIB' here and starting pyramids , I'm listing these because I don't normally do warm-ups for DL, and that could be a reason I've been getting hurt. These felt fine, but I will need to keep my eye on form, but I will add weight next workout. I've got some chalk on the way so can't wait to try it out .

Pull-ups: Crap! Even kicking away like a fool I only managed 3 lots of 3. I get worse at these and at this point I can't ever see me graduating onto weighted pull-ups .

PB: Hard again but I could still feel my abs from Tuesday night. Still, good form though!

Still feeling knackered. I'm sure it's a lack of decent sleep and not enough food. Although having said that, I have been hungry all day today, and have made sure I have something to snack on, even if it's serial bars and fruit.


gkw

[KIB]

Hey KIB. what you do'in up so early, getting some push-up practice in!

I haven't slept since Nam.






Looking good on the squats and OHP, GKW. Good focus on the knees. Keep 'em out and keep the chest up high and you'll rock 'em. I remember in your video it looked like you had big shoulders so I'm sure 50kg is going to be a warm-up weight for you on the OHP before you know it.
Speaking of warm-up, I can't imagine going in to deadlifts without it. You reduced the reps properly as you added the weights. Keep that up and it will keep your DL healthy. You warm up for the other lifts too, right? Starting with an empty bar?
Take a look at Gargoyle and Beppe's logs (among others) to see guys who have gone from doing 0/0/0 on the pulls and chins to doing solid, respectable sets. They are tough ones, but the progress DOES come when you stick at them, guaranteed. Lots of sets of whatever reps you can do seems to be the key. I got good at them by having a chin-up bar near a bathroom in my house a long time ago. Whenever I went in the bathroom I did a set of 5. That meant I was doing reps all through the day, never to exhaustion, and they got good fast. Is there a way you can get some done during the day?

[groundskeeperwillie]

Hi KIB. Thanks for the comments dude, it helps . I never bothered warming up for DLs as I'd just finished squats followed by OHP , and I figured I warmed up already, guess I was wrong there! I do warm up for the other exercises tho'. It never occurred to me to be doing pull-ups/chins throughout the day, maybe a difficult where I work but I'll try and sort something out. Thanks pal, and enjoy the East .


gkw

[groundskeeperwillie]

Workout A
Squats: 90kg 5,5,5,5,5 (no belt)
Bench: 72.5kg 5,5,5,5,4
BOR: 60kg 5,5,0,0,0
Press up: BW+20kg 0,0,0
Reverse Crunch: 0 x 12 (with straight legs)

Well, what can I say. I started this workout feeling really knackered, and it shows. In the end I gave up out of exhaustion and for safety's sake i.e. I was so knackered that form was awful and I might have ended up injured again.

Squats: Got them but they were a total grind. The last couple of reps on the last set my knees were coming in again, although I think it was down to being tired.

Bench: Same here, total grind. Didn't try the last rep because I would not have gotten it up.

BOR: Form wise these were terrible, and after 2 sets I called it a day.


I'm going to the gym tomorrow for some cardio, and I think I'll do some dips to try and make up for failing spec-frickin-tacularly today. I did notice that my legs were mega tight while squatting, and chest was the same while benching. It doesn't normally feel like that, but then again, I don't normally fail like I did today. Roll on Tuesday night.


gkw

[AD69]

Hi gkw, nice vids. Squats look good, just keep pushing those knees out and you'll be dandy.

knuckle press ups - you absolute beast!

Just one thing on the squats, maybe try walking out the other way, so that when you finish your set you are walking into the rack, not stepping back.

Don't get down about the work out, we all get tired and consistent training will take it out of you. See how you feel next session, and if still wiped out, take a week off and then get back into it.

And I always warm up on deadlift with 60kg to start with, so that the bar is high enough off the ground, anything less and it would be too low and would risk a back injury.

[bluestreak]

Gday mate - those are some good vids! Especially enjoy that push up vid - I look forward to be able to do that.

Too bad you didn't have a spotter on the bench - I'm sure you would have got it. Sometimes all you need is that psych edge, in having someone stand there.

Great job on your squat, deadlift. Those are some big lifts, especially as you doing them without the belt. Are you doing warm up sets for those?

Keep going strong mate; I look to reading of more big lifts

[groundskeeperwillie]

Thanks guys, I appreciate the comments. .

@AD69. Cheers fella. I always warm up for squats, bench, OHP & BOR, but I never bothered with DL, will do now though. Also, thanks for the advice about the squat rack, never occured to me to do it that way! As soon as I manage to find some energy I'm going to try and do all three sets on the knuckles .

@Bluestreak. Man you should gave seen that last rep of the bench go up, I thought someone had switched me onto slow motion mode! I'm hoping to crack it next time though, I just need a bit more energy. I'm managing quite well without the belt, and I don't think about it too much, it's just there if I need it to hand.


gkw

[groundskeeperwillie]

Cardio: Treadmill, hill program, level 14, 6kmh, 30mins - Cals burned = 375
Elliptical, Round the World program, level 12, 40 mins - Cals burned = 675

After last nights aborted WO, I thought I'd do some dips today to make up for not doing push ups. I did some warm up sets on the bench press machine then did 6,4,4 with BW. Every single one of these hurt like a bastard to do , I couldn't believe it. It felt like it was the first time I'd ever done them! My shoulders, chest and arms felt like they were going to seize up, good job there wasn't many folk about, if I'd seen myself I would have laughed! Roll on Tuesday night when hopefully I can get back to decent WO.


gkw