Groundskeeperwillie's training log

[nburge]

I've now acquired another motorbike

Well the board has acquired a new thread in the off-topic section for you to post us a nice photo of it!!!

You;ll just have to stand outside and OHP in the rain willie...

[holvoetn]

You can always do Seated OHP (that's what I will have to do as well since the ceiling in my basement is way too low).

[FatGuyNoMore]

OHP... like you need an excuse not to do those... i tried ohp seated for a while but i had trouble keeping my abs tight on the bench...

[groundskeeperwillie]

I'm going to go out on a limb here and say what I'm sure everyone in this country is feeling at the moment;
I am totally fucking fed up with rain!

Workout A
Squat 85kgs 5,5,5,5,5
Bench 72.5kgs 5,5,5,5,5
BOR: 62.5kgs 5,5,5,5,5
Dips: BW 10,10,10
RC 3 x 15

Can I just add that this WO was undertaken at a reasonable rate of knots, inc warm-ups, it only took me an hour to complete. I was having about 1 to 1 and a half mins between sets, and I felt pretty much OK.

Squat: Good form, which is what I'm after.

Bench: Good form with only a couple of slow reps.

BOR: Going to stick with this weight until I feel comfortable about moving up.

Dips: Rather than doing them as sets to failure, I did 3 x 10, which when you think about it, makes 30 reps!

RC: Like the burn!



@guru. Believe me my friend, it's GOOD news!
@holvoetn: You are 100% spot on as ceiling height is the problem. The garage (Willie's shack), has a sloping roof, higher at the opposite end to where the Power Rack is. With 3 bikes in there at the moment, along with a all the other stuff, room is at a premium. Hopefully I can re-arrange things to make some room for OHP , but I'll try not to rush!
@nburge: I'll see about getting a pic up tomorrow mate. As for OHPing in the rain, I won't even dignify that with an answer!
@FGNM:

OHP... like you need an excuse not to do those..

Heh, heh, Me thinks you know me too well!



gkw

[guru]

Hey willie, nice fast workout. Did the short rests leave you breathless after the sets?

As regards the OHP, why don't you try to OHP one of your bikes?


Had to give you a suggestion - just to make you do that bloody exercise

[holvoetn]

As regards the OHP, why don't you try to OHP one of your bikes?

Spilling of oil might make this a slippery experience

[groundskeeperwillie]

Guru. It definitely gets the heart rate up, and it does make you breathe a bit harder, but it is handleable. I don't know what I'd be like with heavier weights however.


gkw

[groundskeeperwillie]

Well the board has acquired a new thread in the off-topic section for you to post us a nice photo of it!!!

Done!



gkw

[KIB]

Nice big workout, Willie, and done quickly, too. That's good for the heart rate!
Very respectable weights all around.
If you're not going to go to fail on the dips, why not strap on the belt and start adding weight?
Start light and try to get 3x5, then add 2.5 or 1.25kg when you can clear a weight. It's actually pretty nice to alternate weighted with unweighted in two month stretches.
Hope you raise the roof with the OHP

[groundskeeperwillie]

Hey KIB. I think I will mate. I bought that lifting belt when my back was hurting and used it a couple of times, since then it's been sat there doing nothing! I reckon put this on loosely, and then hang the weight from that on a piece of short rope, cheap dipping belt!


gkw

[markg]

sheep dipping belt!


gkw

sounds kinky

[groundskeeperwillie]

Jebus! I think I must have run over some diety's black cat or something, went to work on the new bike today and now have a puncture in the back tyre! I tell ya, ya couldn't make this shit up!!



gkw

[groundskeeperwillie]

sheep dipping belt!

Well Mark, I do go shooting on the Welsh border!



gkw

[groundskeeperwillie]

Because I spent most of last evening getting the bike home, I didn't have any time to train. So instead of leaving it another day, I got up early and did the workout before going to work, I'd forgotten what it was like to work out first thing in the morning!

Workout B
Squat* 85kgs 5,5,5,5,5
OHP 50kgs 5,5,5,5,5
DL 130 2 x 2, 2 x 2
Chins* 4 x 5, 1 x 4
PB BW 2 x 45secs (stacking plates), 1 x 90secs normal with no extra weight.

*Supersetted Squats and Chins.

Squat: I've had the DOMs since Tuesday's workout so I thought I was going to suffer a bit with these. They weren't too bad, and I made sure to try and keep form tight, but with supersetting chins and not resting too long, these were not as easy as the stats make them look. I'm sticking to my plan of not rushing to increase the weight on any exercises, and I will stick with 85kgs for next itme at least.

OHP: My (and most other people's) nemesis. Just 2.5kgs more than last time but it felt like 10! Even though I got 5 x 5 I struggled with these bad boys and will not increase until I own them!

DL: This was the shock of the day. Warm-up sets went fine, and 130kgs is usually the last warm-up before increaing to the workout weight of 140. A couple of you have described deadlifts just lately as 'feeling like the weight was welded to the floor', well count me into the club! I suspect that it was more crappy form than lack of strength or energy, and I think it was because I had my backside too low and therefore was leaning back too much. I did a couple and then stood back and looked at the bar in disbelief, then tried again, same shit. I quit then because I thought any more of this ridiculousness and I could end up in a sorry state. No way this happens again though.

Chins: Supersetted these with Squats. Couldn't make the last one of set 5, that is so frustrating!!!

PB: Tried the suggestion from KIB of stacking plates from in front of the left hand to in front of the right hand and vise versa. A damn sight harder than it sounds, but I felt it more in the shoulders than in the abs, is this correct? Did 2 sets like that and finished with 1 set at just BW but for 90 secs.



gkw

[holvoetn]

Still a decent workout

Word of warning:
it is recommended NOT to deadlift early in the morning.
It is not good for your spine since there is too much water in between the discs (or something like that).