Groundskeeperwillie's training log

[KIB]

Two monster workouts in a row, GKW! Great stuff, man.
Obviously that rack is working out well.
Remember what you ate and how much you slept before those two workouts cuz that is the way to do it.
When the last set is the easiest it is because you were not just holding but building your concentration all the way through the other four sets. Make a note of that and try to recreate it next time. Great progress, Willie.

[groundskeeperwillie]

Hey folks. Not been around for a couple days hence the silence.

@AD69. Yes mate, 135 is heavy, but I'm not going to rush ahead with increases.

@markg. Mark, I've got to be careful getting my chest level with the bar as there's not much headroom in the shack!

@FGNM. Thanks man, I will NEVER get to like these.

@nburge. I'm still using it but it's a struggle, and I've no idea what it's going to be like with heavier weight.

@KIB. Thanks KIB, I just wish they were all monster wokouts!


gkw

[groundskeeperwillie]

Workout A

Squats 105kgs 5,5,5,5,5
Bench 72.5kgs 5,5,5,5,5
BOR 60kgs 5,5,5,5,5
Dips BW 12,12,8,3
RC 12,12,12

Squat: I've widened my stance just a little, and tried to make sure I'm breaking at the hips first on the way down, then not turning the knees in on the way up. I felt I did a good job and I'm still using low bar, but my neck hurts at the moment and I don't know what's caused it.

Bench: Not the power workout I'd hoped for, and as the sets went on the form suffered just a bit. I'm not going to increase though until I feel OK with this weight. I can lift more than 72.5, but not for 5 x 5 and not with good form.

BOR: Pleased with these as I felt it in the lats. If I remember I'll increase the weight by 2.5kg next time.

Dips: These were going OK until the third set, when I had to stop at 8. I was so pissed off about it I waited about 30 seconds and did 3 more Target is still 3 x 12. Man these really pump the chest!

RC: Still feeling good with these and I can still feel it in my abs.



gkw

[guru]

Dips: These were going OK until the third set, when I had to stop at 8. I was so pissed off about it I waited about 30 seconds and did 3 more Target is still 3 x 12. Man these really pump the chest!

Wait till you start doing them weighted.

[groundskeeperwillie]

Hey guru. I know, I can't wait (no pun intended!). However once I do get to weighted dips, I'm not going to rush it, I'm just going to build up slowly.



gkw

[guru]

I'm not going to rush it, I'm just going to build up slowly.

Attaboy. I started with 2.5 kg & added 2.5 till I reached 10 kg. Then I switched to 1.25 kg additions. Slow & steady is the way to go.

[KIB]

Looking solid, Willie.
What's with the neck? Did you see the Dave Tate videos that Guru posted? Interesting to see his neck position there.
You'll get those 3x12 dips no problem. You are well within striking distance now.
You'll feel silly with a 1.25kg plate on your belt for weighted dips. Even 2.5 looks ridic. But it's a great way to keep your numbers high while getting used to the weight being there. In my experience it is good to hang the weight off as short a chain as possible to keep the centre of gravity up higher, near where it naturally is on your body.
If it gets low, two things happen:
1) the weight swings around and interrupts your lifts
2) the lower centre of gravity can make you lean forward too much (your legs go out behind you and you counterbalance with your torso out in front)

[groundskeeperwillie]

Hi KIB.

What's with the neck?

You tell me mate. Actually I was expecting it to hurt like a MoFo on Wednesday morning but it was OK and has been since. I don't know if it is the low bar that's doing it or not, I'm wondering if it is the trap muscle getting stretched when keeping the elbows up during squats?, time will tell I suppose .
The good thing about training in the shack at home is that I can feel as silly as I want without fear of ridicule or embarrassment! When it comes to adding weight I will start light and follow you advice (thank you), because I'm not going to rush and get injured (again!).


Stay Strong


gkw

[holvoetn]

The good thing about training in the shack at home is that I can feel as silly as I want without fear of ridicule or embarrassment!

What's the problem of trying and failing ?
You can't succeed if you do not try nor accept you will fail sometimes.

"True power is failing and getting up to try again"

[groundskeeperwillie]

Workout B

Squat 107.5kgs 5,5,5,5,5
OHP 45kgs 5,5,5,5,5
DL 140 1 x 4, 1 x 1
Pull ups 3 x 3
PB BW+5kgs 3 x 60

Squat: Still using low bar and increased to 107.5 for tonight. Managed 5 x 5 but it was only just, so I'm not going to move up until I think I'm ready for 110.

OHP: Can't keep poncing about at 45 so I'm going to increase it by 2.5kg next time.

DL: Wow, 140 is heavy, and I stopped at 4 because I could feel it in my back. However, I couldn't resist going back and just trying one more and it felt OK. Not moving up yet though, I'll stick with 140 for a couple more workouts or until I feel strong enough.

Pull ups: No improvement here

PB: Good, but will keep at +5kg for one more workout before moving up. Might have to break out the ruck sack again!

Right-hand side of my neck aches again and the only thing I can put it down to is low bar. I might try high bar on Sunday and see if there's any difference.


gkw

[markg]

When you gonna stop poncing around with 140kg deads willie?

[holvoetn]

Oi ! 3 big plates on each side for deadlift !
How does that feel, uh ? Bet you are as proud as a rooster watching his chickens

[Mouse]

DL 140 1 x 4, 1 x 1

DL: Wow, 140 is heavy
gkw

3 plates - go on big lad

[groundskeeperwillie]

Thanks mouse!
Unfortunately, because I went for the 185kg set, I have to use 4 x 20, 2 x 15 & 2 x 5 + the bar and collars. I doesn't look quite as sexy, but it still feels bloody heavy mate!


gkw

[AD69]

Nice one man, I've upped the weight again on DLs, hoping to catch you up!

And about time you upped the weight on OHPs!