Groundskeeperwillie's training log

[AD69]

Nice chinning willie!

[groundskeeperwillie]

No workout this WE as I wasn't around, so as I was going to the gym this morning for cardio anyway, I thought I'd do something on the machines rather than nothing.

20mins crosstrainer
Bench Press machine 61kg 5,5,5,5,5
Lat pulldowns 61kg 5,5,5,5,5
Leg Ext 19kg 10,10,10
Leg Curl 19kg 10,10,10
Reverse Crunch 15,15,15

BPM: Don't like this machine but beggars can't be choosers.
LPD: Seemed a lot harder than last time I used this machine!
Leg Ext & Leg Curl: Thought I'd try some very light sets to see if my knee would hold up, and it seems fine. I have full range of motion with it, there's just not much strength when going from a full squat position to standing up. Easy does it 'til it's sorted.
RC: Good finish to a workout these.


gkw

[groundskeeperwillie]

Another ad-hock workout this morning.
20 mins stationary bike
Dips BW + 6kg 5,5,5,5,5
Leg Ext 26kg 10,10,10,10,10
Leg Curl 26kg 10,10,10,10,10
Pec deck 89kg 5,5,5,5,5
Chins 5,3,3

Dips: Only rested 30 secs between sets and this made them harder!
Leg Ext. & Leg Curl: Still taking it easy with the knee, so that's why I did 10 reps for each set, seeing as the weight was so light.
Pec Deck: Why? Because it was there and the Bench Press machine was busy, also there was the local gym idiot using the only bench and the dumbbell corner!
Chins: Still not making much progress with these. I don't think AD69 will be inviting me to 'the Gun show' any time soon!

gkw

[nburge]

I don't think AD69 will be inviting me to 'the Gun show' any time soon

That's OK Willie, you can join me at the pea-shooter-show around the corner...

[AD69]

Chins: Still not making much progress with these. I don't think AD69 will be inviting me to 'the Gun show' any time soon!

I don't know, I reckon its not long until you'll be doing this:

[groundskeeperwillie]

"What's the matter Dillon? The CIA got you pushing too many pencils!"

Class!


gkw

[AD69]

"I ain't got time to bleed"

Love it! Watched it a few weeks back.

[groundskeeperwillie]

Workout A
5 mins warm up on cross trainer
Squats 20kg 5,5 40kg 5,5,5,5,5
Bench 62.5kg 5,5,5,5,5
Dumbbell Rows 20kg 5,5,5,5,5
Dips BW+5kg 5,5,5
RC 15,15,15

Squats: I've been avoiding these as per Doctors instructions, but I just had to test whether the right knee would hold up. After doing the warm up on the cross trainer, I did 2, very slow and deliberate sets, of 5 reps, and there was no problem. I then upped it to 40 kg and did the 5 x 5 with it, again being very slow and deliberate, and it was still OK. However, I wasn't going to push things too much so I left it at that. I was expecting a load of agro with the knee this morning, but bugger me if it doesn't feel better today than it has for a month! I'm not saying it's cured, or that I'm going to launch straight into 90kg squats next time, but I does make me think; has not doing squats made it feel worse We'll see.

Bench: I still wonder if I'm not doing bench right, as this is definitely what's making my neck ache. I'm going to have to study (again!) the Starting Strength DVD to see if I can spot what's wrong, or I wonder if a slight incline on the bench would work? Anyone?

Dumbbell Rows: Didn't want to push my luck so did them with a dumbbell. Might try them with the barbell next time tho'.

Dips: Only 30-45 seconds rest in between sets, and I've been doing more chest stuff just lately, meant these felt hard!

RC: Just love 'em!


gkw

[pangram]

Good on you for restraining yourself I hope your knee heals swiftly.
As far as benching - your neck aches? Maybe you strain something subconsciously? Is your head flat on the bench when you bench? The only thing that gives me neckaches are situps and that's from straining.

Go Willie!

[nburge]

HAve you thought about the Dave Tate form for benching? I was recommended that to help me break past 80kgs (which it did ) and it may help you too. It feels bloody uncomfortable on the bench, but when I nail the form the weight seems a hell of a lot lighter.

Re: squatting - a bit of exercise on any joint usually helps -getting it moving again and breaking out the stiffness. Probably did you good to have a few weeks rest to let it heal properly, I'd start giving it a little extra load each time and see how you feel. Maybe do light squats once a week to start with and go up from there...

Luckily now your knee is fine for squatting you'll be able to get on with your OHP's again!

[groundskeeperwillie]

Luckily now your knee is fine for squatting you'll be able to get on with your OHP's again!

Neil! That was a low blow!
I've got the arch sorted, and I'm trying to keep my shoulders tight, it's just when I've finished benching the right side of my neck and right trap ache. Now if I've strained it then I accept that, I just don't know what I've done to strain it in the first place, so I don't know what to do about it!

Pangram: Head, neck and shoulders are on the bench, as is my backside, I'm keeping a slight arch in my back. Nothing feels uncomfortable, it's just when I've done benching my neck aches! I don't get too much of a pump from bench either, which leads me to believe I'm not quite isolating my chest as I should (even though bench is not an isolation movement).


gkw

[nburge]

How odd. Are you pushing your head into the bench or your traps? Might be twisting it somehow... maybe you should video it and post that - someone on here will be able to help. I always feel that I look like a complete twat whenever I'm benching at the moment - as though I'm impersonating a crab on the bench. It would be OK if I subsequently benched 150kgs, but I don't...

[groundskeeperwillie]

Workout B
5mins warmup on crosstrainer
Squat 20kg 5,5 40kg 5 50kg 5,5,5,5,5
Seated OHP 35kg 5,5,5,5,5
DL 65kg 5 85kg 5
Pull-ups BW 2,2,2,2 Supersetted with
Reverse Crunch 15,15,15
5mins 'cooldown' on crosstrainer

Squats: Still taking it slowly with these and creeping the weight back on. Form is still spot on with such light weight and there's no knee pain, result!

Seated OHP: Not going to risk any mishaps by doing these standing, and I'm enjoying doing them seated. Don't make a lick a sense!

DL: Had to have a go at them, so just used light weight and took it steady. 85kg felt like an empty bar and again no knee pain.

Pull-ups & RCs: Did RCs because I like them, and supersetted them with Pull-ups.

Including the warm up and cool down this only took 45mins! Light weights make for quick workouts!


gkw

[markg]

You're making me think the old adage, 'no pain, no gain' may have been a bit silly! Glad your knee's holding up fella.

So, you say you're enjoying the OHPs when you get to sit down and use 40% less weight....hmmm...how odd?!

85kg doesn't feel like an empty bar for me mate, I tell ya! I did that last weds. Wasn't too bad though. Not far from my old PR.

This is my 1001st post btw

[helm]

hey willie, sorry to hear about your injury. but now you can become a bench monster
squats and that stuff is for pussies anyway, it's the huge pecs and biceps that get you all the girls, so I've heard