Groundskeeperwillie's training log

[guru]

Yep, heed the warning from H, and not just for deadlifts, but for heavy squats too. Spine is hydrated during the night and it usually takes an hour or so to get the water out. Even then, you need a shitload of warm up.

But a good workout, despite the deadlift. One suggestion - instead of supersetting the chins with squats, you can superset them with the bridges. Makes it much easier to recover between squat sets.

[groundskeeperwillie]

@H. Thanks man, that I did not know. I normally workout after work on Tuesday and Thursday, and late afternoon on Sunday, I don't think I could go back to regular early morning workouts now.

@guru. Nice suggestion there dude, and much better than my Squat and Chins idea. See, I knew you were the sensible one!



gkw

[KIB]

Hm! Water in the discs, huh? That's a new one. Glad I don't go straight to the gym after getting up!
You felt those prone stacks more in the shoulder? Were you stacking 20kg plates?!

[groundskeeperwillie]

KIB: It does sound funny I know, but I think I was leaning over too much and holding myself wrong while stacking plates. I think my backside needs to be a little higher throughout the exercise, I'll try and correct it next time.



gkw

[helm]

just caught up on the last 5 pages of your log, willie. sorry for the bike, but at least you seem to be back in full working order.

nice OHP! the stacking prone bridges is something I've been wanting to try since weeks, did you like it?

oh, and did you buy a foam roller yet? I never believed it would be helpful, but once you try you never want to go back to not using it! take a cardboard roller if you're into a little more pain

[groundskeeperwillie]

Yo helm. Yes I did like the staking plates version of PBs, and will stick with it, just need to work at it that's all.
I haven't got round to the foam roller yet, to be honest, I keep forgetting it!

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+5kgs 5,5,5
RC 3 x 15

Squat: These felt better all round than sets of late, with knees feeling solid and not turning in. I think an increase to 87.5 or 90kgs is on the cards.

Bench: These were OK too, with form being reasonably good throughout. Last set though the bar path could have been better so I'll keep at this weight next time.

BOR: Still not convinced my form is good with these so I'm going to keep at this weight and work on it.

Dips: First time with weight added hence the 3 x 5. They felt pretty good, but as with everything else nowadays, I'm not going to rush the weight increases. If they still feel OK next WO A, then I'll increase.

RC: No dramas and I still like these.



gkw

[KIB]

Nice projections of progress on your lifts, GKW. Shows you are really thinking about what signals a weight increase
Bar path on the bench is still an issue for me. When it's on target it's fantastic, but I still find it frustratingly easy to lose the correct path. Nice start to the weighted dips, too.

[groundskeeperwillie]

Not much time last night so an abbreviated WO.

Workout B

Squat 90kgs 5,5,5
OHP 50 kgs 5,5,5
DL 140 1 x 5
Chins BW+5 5,3,3
PB 4 x 30secs, 4 x 30secs

Squat: Man I was feelin' pumped for some reason, hence the 5 kg increase from last time. Good rhythm and power out of the hole, and if you'd have put a piece of 4 x 2 timber between my teeth I'd have bitten a chunk out of it!

OHP: Good job it was only 3 x 5 or I might have struggled more.

DL: Pulled 130 as a warm up and knew I could get 140. Used overhand grip until last two sets and was pleased with how this went. I think the problem I had last time was my feet were too far under the bar and I was having to lean back too much, which in turn was putting the bar in the wrong position. With a slight correction it went up nicely.

Chins: Dipping belt was handy and still set up with a 5kg plate so I thought 'why not'. Tough though, 5kg makes a BIG difference!

PB: Instead of stacking plates, I thought I'd try and get the 'one handed' form right first. What I did was 30secs on the left hand, then with no rest change to right hand, then back to left again, then back to right, making 2 minutes altogether, then repeat.

All done in 55 mins flat and I knew about it.


@KIB Thanks man, it's about time I started showing a bit of sense! I reckon the bar path thing in bench press is what's affecting my neck. I think it's when I start to struggle with a rep and I'm straining and forcing the bar to the top position, my neck is very tense (as you can imagine), and this is when it gets strained. Maybe my next common sense lesson should be when to stop a set!
After only one session of weighted dips I already like 'em. When it comes time to increase weight though I'll see if I'm still as enthusiastic!


gkw

[pangram]

Congrats on the big squat increase! I'll stick with 2.5 kg, thank you
Your one-handed prone bridge - that sounds interesting. I'll be trying that one Friday.

Great numbers Keep it going!

[holvoetn]

Felt like I was reading something from Rush Hour but noooo ... it was Willie doing a workout

[groundskeeperwillie]

@pangram. Thanks mate. The PBs on one hand are nowhere near as difficult as guru's version, he does them on one hand and one leg!

@holvoetn. Cheers H, gotta do something to knock it up a notch, I can't live with you and your mega volume workouts!



gkw

[guru]

Great workout in a rush, willie. Good to see how an improvement in technique makes a lift feel more natural.

[groundskeeperwillie]

Guru. In the Starting Strength DVD, coach Rippetoe says you need to 'split the foot in half with the bar', and that when you have this correct you can 'take a picture of the position with your brain', so that each time you come to the bar you're in the same place. In my case, if I have 4 lace holes showing in front of the bar I'm spot on, if there's 5 I'm too far forward and this will screw my DL. At least I've learned that early on!


gkw

[FatGuyNoMore]

Willie you continue to amaze and inspire...

[KIB]

Very respectable workout, Willie, all the more for being done so quickly.
Weighted chins, too? We've created a monster!