Groundskeeperwillie's training log

[groundskeeperwillie]

Yeah I couldn't believe it on the third set, it went something like this...1,2,3 Arrrggghhhh!


gkw

[bluestreak]

Damn son, you've been progressing well over the last few weeks! Plus a new rack!

Regarding the bar position, I'm rest it on pretty much the same position as Keith. I could lower but I prefer not to. The basic problem I have is that if I go really low or hold the bar with a really narrow grip, weight transfers to my forearm and elbow and causes pain. My powerlifter friend recommended I go really wide... practically touching the collars. Anyway, IMO just find what's comfortable for you.

BTW, glad to see no mention of you using your belt on your squats

[nburge]

That's some monster dipping!!! Might be due to the lower bench reps; by the time I get to dips my chest is usually pretty knackered. Are you thinking of swapping to 3x5 with weights any time soon? I think when I can get 15 on my first rep I'll switch to that myself...

[FatGuyNoMore]

Where u at willie? Miss ya!

[groundskeeperwillie]

Hey Everyone
Sorry things have been a little quiet in Willie's Shack this week, I've had a week off work to catch up on some jobs, and used it as an excuse to have a week away from SL to try and give my aching joints a bit of a rest! Todays workout was an 'ease back into it slowly' kind of workout, because I'm still learning low bar on squats, and I need to be able to move tomorrow at work!!

Workout B

Squat: 100kg 5,5,5
OHP: 45kg 5,5,5,5,5
DL: 130kg 1 x 5
Pull-ups: 3,3,3
PB: BW+5kg 3 x 45secs

Squat: Took it easy with these after having a week off and just did 3 x 5. To be honest I struggled a little with keeping my knees out, so I will keep it at 100kg for Tuesday, but go back to 5 x 5.

OHP: These continue to confound and annoy me to the enth degree. I was going to do 3 x 5 with these too, but they felt so easy I did 5 x 5. I'm not however going to add 2.5kg until I can do the same thing again and still feel like they're easy.

DL: Put some pieces of wood under the plates to bring the bar up to mid-shin height and it seemed to work OK. I'm going to look at adding 2.5kg for next time.

Pull-ups: These still suck (or should I say I still suck at them!), and these were more like 1 x 1 x 1 = 3, 1 x 1 x 1 = 3, 1 x 1 x 1 = 3. Got them done though.

PB: Up to 5kg now and going to try for 3 x 60secs.

Not too bad a workout all-in-all. I don't feel conpletely drained like I normally do, but I don't feel hungry at all. I had a Whey shake straight after and then went for a shower, and I'm sitting here typing this with a glass of iced water at my side, but not hungry. Maybe it's the heat?

@bluestreak. Dude! The rack makes sooo much difference, and the Oly bar is the dogs wotsits I must confess I am struggling to adapt to the low bar position. I'm OK while I'm doing the warm ups, but when I get to my working weight it feels terrible on my shoulders and I don't feel in control of the weight. I think it's the same thing as you mention about weight transfer to your forearms and elbows. I'll see how I go this week and make my mind up about it then. As for the belt, I don't even give it a second thought mate .

@nburge. I think you're right dude, once I'm back to 5 x 5 on the bench then I can expect dip numbers to come down, but I do like 'em.

@FGNM: Thanks man, it's nice to be missed .

I'm off now to catch up with everones logs.

Stay Strong

gkw

[markg]

Good to see you back willie. I think the heat does make you want to eat less...though I managed to tuck some away at our BBQ last night!

[guru]

Hi willie, nice to see ya back. Damn good comeback workout, I must say. I'm sure you're ready for the DOMS.

[groundskeeperwillie]

Thanks guys

@markg. Had a couple of beers this week as well, purely as a relaxing measure you understand Does Guiness count as a meal

@guru. I'm back at the gym in the morning for some cardio, if I haven't got the DOMS by then, I will have after!


gkw

[nburge]

Nice welcome back workout - I'd love 100kg squats as a warmup work weight!!!

I must say I like the dips too - they seem to increase quicker than the other bw exercises. Although so does my bench vs my press. Not quite sure why!

Guinness gives you strength, apparently... My mum used to drink it when she was pregnant with me! Might explain my fondness for the pub!

[FatGuyNoMore]

Last time I checked Guiness was brewed with meat in the barrel for that "authentic" flavor...

U guys are making me thirsty.

[KIB]

Nice workout after a week off, GKW. Solid!
Looks like your progress is well established.

[bluestreak]

That's a great workout, after time off. If you're sick of the heat, you're welcome to come down here. Winter has arrived.

[groundskeeperwillie]

Dude! I take it that if winter has arrived in NZ, that's why you're called bluestreak!

gkw

[holvoetn]

Hi gkw, nice to know I am not the only one who took a break for a week (though my reasons were a bit different)
Keep hitting those pullups, you will get them sometime and it might even surprise you when it happens

Oh and I see the 3 big plates on each side are just waiting for you on deadlift a couple of sessions from now. Cool

[groundskeeperwillie]

Tried posting this last night but the site was down.


Workout A (02/06/09)

Squat: 100kg 5,5,5,5,5 (LB)
Bench: 70kg 5,5,5,5,5
BOR: 60kg 5,5,5,5,5
Dips: BW 12, 12 ,9 +
RC: 3 x 12

Squat: Still persevering with low bar and it's getting a little better. However, I can't seem to get comfortable with the 'thumb on top' grip so I use the normal one (like a press grip). This enables me to control the bar more and keep it in the groove (yeah man!) throughout each set. Quite pleased.

Bench: Gimmie a FY!* I was smokin' tonight and as soon as I got the first rep of set 5 up I knew I was going to do 5 x 5. Wouldn't say they were easy, but they weren't hard either.

BOR: The smoke was obviously still lingering 'cos these felt good.

Dips: No cramp tonight, just a bit of stitch after set 2. If I carry on at this rate I'll be adding weight when I reach 3 x 12.

RC: Even these good tonight with a nice burn to the lower abs.

I really felt strong tonight and I cannot for the life of me say why. The garage (shack ) was hot and I was sweating like a pig, and to top it all, the whole WO only took 65mins! I wish it was always like this, but I fear it is not to be.


@holvoetn. Yo H. I think the thing with pullups is they involve a lot of small muscle groups working together, and you're only as strong as your weakest body part etc. I really would like some more thickness around my shoulders and upper body, as I'm sure this would help with these.
As for the DLs, they may be a little way off yet, and as KIB says, 'deftly, deftly, lifty monkey!'. I'm not the iron lifting machine that mouse is (or KIB for that matter), my progress is a lot slower, but I will get there mate. Be a great day with all them plates on though!

Stay Strong and cool (Northern Hemisphere), or warm (Southern Hemisphere).

gkw


*F**k Yeah!