Groundskeeperwillie's training log

[groundskeeperwillie]

Workout A
Squats: 67.5kg 5,5,5,5,5
Bench: 55kg 5,5,5,5,5
BOR: 45kg 5,5,5,5,5
Press up: 3 x 5 BW+17.5kg
Reverse Crunch: 3 x 12

Boo Yah! After the last week with my back complaining, tonights workout was a relief. I managed to get through it with no problems, and more importantly, no pain .
Sq: warmed up with squat stretches and shoulder dislocations (using a skipping rope), then 2 x 5 with 10kg, 1 x 5 30kg, 1 x 3 50kg. I then put my belt on for the work sets as I didn't want to tempt fate, then did 5 x 5 of deep, good squats. I think this has shown up that when working up to 82.5kg before, my squat form was not very good, and probably not even squats at all .

Bench: Yeah baby, bring it on!

BOR: 5 x 5 of strict, touch the chest rows, but I do now put the bar on the floor in between reps, a la Mehdi's vid.

Press ups: Difficult but just scraped 3 x 5. Last rep was a bit of a strain so I'll keep it at 17.5kg for next time.

Reverse crunch: These are starting to get easier, may have to look at ways to make them a little more difficult.


@AD69 Thanks for the advice. I'm hoping there won't be a next time, but I will remember about the ice. Also the rest, even though I haven't had the week off I said I was going to, It's not going to be long before I'll need to take a rest.
I hear you with form on squats. If you read above I've also reached that conclusion tonight!


gkw

[groundskeeperwillie]

Workout B
Squat: 70kg 5,5,5,5,5 (belt on)
OHP: 37.5kg 5,5,5,5,5
DL: 105kg 1 x 5
PU: BW 3,4,3
PB: 3 x 45 sec

Squat: These felt OK, but now I'm using better form, it feels like I've got to work for them more.

OHP: Not too bad actually. My back seems to be OK now and I'm starting to work my way back up to 42.5kg.

DL: Pissed it!

PU: Still no better at these, and I think it's because I'm getting heavier!

PB: Still shaking like a leaf by the time I get to 30 seconds, but I'd like to get to the stage of being able to do these for 45 seconds with no shaking.


Overall I felt tired today, and that's after drinking 6 pints of milk today . I'm pretty sure it's because I don't sleep very well, and I'm going to have a steady weekend to try and relax a bit. Hopefully I can catch up on some sleep!

[groundskeeperwillie]

This is mainly for bluestreak, but also for anyone that's bothered. Hope there's not going to be any issues with copyright infringement because of the U2 backing track!
http://www.youtube.com/watch?v=Rf35LapjoPc

[groundskeeperwillie]

That's better! Same as above but using the proper Youtube link.

[bluestreak]

Mate, looking good from this angle. You made it look easy

Guess I owe you some videos. I'll take some either Sunday or Monday my time, next time I'm in. In the meantime, here's an old video from 11 Jan 09.

[groundskeeperwillie]

Cheers bluestreak
I'll have to take some of OHP and deadlift at some stage, but I'll have to tidy the garage first!

gkw

[groundskeeperwillie]

My bum looks big in this!

[KIB]

My bum looks big in this!

Looking good, man. Keep that torso tight when coming up out of the hole, and don't let those knees come in. It looks like you could widen your stance another couple of inches if that'll help you lock out your knees. I see you are squeezed in between the verticals of the rack when you unhook the bar, but when you step forward you can afford a bit wider stance if it works for you.

Nice and DEEP with no safety pins! Go, go GKW!

[groundskeeperwillie]

Cheers KIB, I'll give the wider stance a try. My Converse All Stars have turned up today so I'll see how much difference they make (if any).


gkw

[groundskeeperwillie]

Workout A
Squats: 72.5kg 5,5,5,5,5 (no belt)
Bench: 57.5kg 5,5,5,5,5
BOR: 47.5kg 5,5,5,5,5
Press up: 3 x 5 BW+17.5kg
Reverse Crunch: 3 x 12

Squat: Tried these without the belt and with a slightly wider stance, and I also tried the new pair of Converse All Stars I've bought. I think the All Stars are definitely better than the boots I've been using, as they have a very thin sole, especially at the heel. These felt OK and I will add 2.5kg next time.

Bench: Still feel good with these, and I can't see me stalling just yet.

BOR: Felt OK, but they are going to get heavy real soon.

PU: Better than last time, but I don't think I'm ready for 20kg just yet!

RC: Time I think to move on to Dragon Flags. I just need to sort something out that's soild enough to hold on to while I do them.


I'm working out in the evening now and a such I don't feel hungry at all after the workout. I've only had 3 bottles of beer this year, and that includes over Christmas and New Year, so I'm going to have one!

[KIB]

Looking good, GKW. Good job ditching the belt and getting those flat shoes.
The belt can be replaced by tight, solid abs and those shoes will really let you feel the thrust from the heels.
You got your 3x5 @17.5 on the push-ups, man, so move on up to the 20kg

[groundskeeperwillie]

Cheers KIB. Man those 20kg push-ups are gonna buuurrrnn!

Workout B
Squat: 75kg 5,5,5,5,5 (no belt)
OHP: 37.5kg 5,5,5,5,5
DL: 110kg 1 x 5
Chins: BW 7,6,6
PB: 3 x 50 sec

Squat: Not too bad, but now my form is a little better than it was, I'm feeling it more in the knees.

OHP: Still complete b*****ds to do, but 2 workouts in a row at 37.5kg for 5 x 5 is no excuse for not going to 40kg next time.

DL: Starting to get heavy but I still did 1 x 5.

Chins: Felt tired by this point so a bit p****d about these.

PB: 50 seconds apiece but shaking like a leaf!

My appetite has been suffering a bit lately, as I've not been very hungry. I've been drinking 4 pints of milk a day, and I'm sure that's not helping, and I'm still not sleeping very well. If I can get my appetite back and manage some more sleep, I'm sure my lifts would improve.


gkw

[bluestreak]

Great numbers mate.

The OHP is a killer. Took me forever to get past 35 kg. Then another small eternity to get up to 40. And yet another one to get past it to 45 kg. You'll get it - I know you will

Press ups with weight? Damn, I'm envious

BTW, as per our discussion, I have video in my log.

[guru]

Hey gkw,

I bet with the longer rests the numbers will shoot up fast. Keep it up man.

[AD69]

Good work man, solid.

re the sleep, I'd try some ZMA. I had some issues sleeping (waking a lot throughout the night) which was unrelated to the twins.
Since taking ZMA I've noticed I'm sleeping much better.

The company in my link in my signature sell it at decent prices or you could try Boditronics too.