Groundskeeperwillie's training log

[KIB]

3x5 is a good start to getting 5x5 at that weight. When I'm picking away at a new working weight I'll try to get 3x3, then 5x3, then 3x5, then 3x5 and 2x3 (if needed) then the whole 5x5. It's a nice build because you're always feeling that it's something you've done before and then just adding another couple of reps here and there. I think I got this idea from Bflo who was working with 3x5 long ago.
Good comeback to get those 2 missing reps on the DL, Willie.
Rubber pants? Who said anything about rubber pants?
Weights in your pants?
Okay, there is just too much talk about pants on this log.

But what when you move to 20kg plates ?

He has to take the 5kg plate out, but otherwise, no problem.
BIG PANTS!

[guru]

Which, looking at the lever it creates, diminishes the effect on your shoulder girdle.
Depends on what you want and where you want the weight to be.

Shoulder girdle, H?

He's doing prone bridges with weight on the back. I think he's stuffing the plate at the right place for them. Of course, if it was push ups, I agree that he would not be able to use his pants to an advantage.

Okay, okay....enough about pants.

[holvoetn]

Prone bridges work your core, I agree.
But your shoulders as well in an isometric way. Don't neglect that part.

[groundskeeperwillie]

Workout A
Squat 110kgs 5,5,5,5,5
Bench 72.5kgs 5,5,5,5,5
BOR 62.5kgs 5,5,5,5,5
Dips BW 12,12,9
RC 3 x 12

Squat: The numbers don’t tell the real tale as these really kicked my arse. Struggled like hell and form was questionable at best. The left knee especially comes inward way too easily so I need to work on this.

Bench: Not too bad but the last couple of reps were a bit slow! Strangely the 4th set was by far the best.

BOR: Got’em but they need to be easier before moving up.

Dips: OK but by the third set I was done.

RC: Still like these and they still make my lower abs burn.

Not an easy workout, or to be honest, not an enjoyable one either. Just lately everything seems to hurt from the neck down (no pain from the neck up as there’s no sense there!). Hopefully this won’t always be the case though, and at least I've got a rest now until Tuesday night.


gkw

[nburge]

Not an easy workout, or to be honest, not an enjoyable one either. Just lately everything seems to hurt from the neck down (no pain from the neck up as there’s no sense there!). Hopefully this won’t always be the case though, and at least I've got a rest now until Tuesday night.

I felt like that a few weeks back. Just felt like I'd been beaten up. I had a week on light weights and that made me feel a lot better. Sometimes your body needs a bit of tlc. Especially when you're squatting the sort of weight you've got there! Great work!!!!

[KIB]

You have a foam roller yet, Willie?
You need to do soft tissue work to keep up this level of activity.
Great workout, man. Nice big lifts all around.

[guru]

You have a foam roller yet, Willie?
You need to do soft tissue work to keep up this level of activity.

Agree with KIB. With these weights it's easy for the muscles to knot up. Foam rolling / massaging is a godsend.

Squat: The numbers don’t tell the real tale as these really kicked my arse. Struggled like hell and form was questionable at best. The left knee especially comes inward way too easily so I need to work on this.

Dave Tate / Westside cue of trying to spread the floor with the outside of your foot helps in keeping the knees out.

[groundskeeperwillie]

Thanks guys!
@nburge. I'll see how I get on this week and make a call about it then mate.

@KIB. No foam roller yet so I'll begin the process of getting one.

@guru. I've been watching the Dave Tate vids you've been posting with interest. I am trying to improve the form on my bench by following what he recommends. I'll take another look at the squat stuff.



gkw

[bluestreak]

Squat: The numbers don’t tell the real tale as these really kicked my arse. Struggled like hell and form was questionable at best. The left knee especially comes inward way too easily so I need to work on this.

Good job on 110 kg 5x5 but be really careful with that knee coming in!

I did this the first time I got to this weight and I ended up with a lot of pain along the outer side of knee. Working on my ankle mobility helped a lot. I also got someone to watch me and yell "knees out" a few times, which is now engrained as a mental queue.

[groundskeeperwillie]

Cheers bluestreak, now that you've put that suggestion onto my mind, I'll imagine you standing behind me shouting it!



gkw

[AD69]

Guru's suggestion does work, tried it last night!

KNEES OUT!!!

[markg]

KNEE OUT!! THAT ONE'S FINE...

You put your left knee out,
Your right knee in,
in, out, in, out, shake it all about,
You do the hokey cokey and you turn around,
That's when your shack falls down....

[groundskeeperwillie]

gkw

[groundskeeperwillie]

I've had a small set back tonight. On the way home from work I fell off my motorbike and pretty much wrote it off! It wasn't a very fast crash, but the gate post the bike hit did all the damage. At the moment I'm OK, my right knee hurts a bit, and my neck hurts a bit more than it usually does , but I'll see how I feel in the morning. Don't know when I'll be back to SL, hopefully if things are OK, Thursday night, but might have to take a couple of kgs off the squats! I feel a bit of a knob more than anything, and the pride has taken a bit of a beating, but not as much of a beating as the wallet will take! At least I'm still here which is the most important thing.


gkw

[jdcooper]

That sucks about your bike man. Here's to a speedy recovery.