mjh's training log

[rere]

Good workout mjh, not to sure about the beers though, next time your mate comes round get a 45lb plate ready to slap him over the head for making you go astray

Ok enough jokes

Glad your back and making progress

Slowly, slowly

[mikedesc]

Hi Mike,
Good to see you back lifting and progressing again. Keep up the good work,
Mike

[bluestreak]

Dips
5/4/4 total 13. Very good improvement over last time, 5 more reps.

Great job on the dips. At this rate you'll soon be adding weight!

I was keen to sit in the shade in the back yard and have a yarn... I felt a bit bloated after the big meal but was sure it would pass. It didn't, and putting 2 beers on the top of it wasn't such a smart move and I ended up spewing it all up. Nevermind, lesson learned.

Well, better for this to occur now then later on with the bigger weights After reading this, I've realized I have had maybe 5 beers all year.

[mjh]

Thursday, 5 March

Squats
20kg, 2x5
37.5kg, 5x5

making progress here. Not so much as far as strength goes, as this weight still isn't challenging me much, but I'm gaining some consistency and the shoulders are getting much better. I ripped the arse out of my shorts in the last set (my third victim!). Checked in the mirror and the result wasn't too obsene, so I stayed and finished the workout.

OHP
20kg, 2x5
27.5kg, 5x5

getting harder, but I'll get to 30kg and a little beyond that no worries.

Deadlift
60kg, 1x5
72.5kg, 1x3, 1x5

I started my set with 72.5kg, and my form was all over the show, so I stopped and rested, and then did it again.

Chins
with green band: 10/8/7

using bands is interesting. They give you a boost at the bottom, but little or none at the top. So you start the movement with assistance and then BAM, you're doing all the work.

All in all a good workout. On Tuesday I spewed up my dinner, today I tore the arse from my shorts... what's going to befall me on Sunday, I wonder?

[coreJack]

mjh, I've been reading up on your comeback from bum knees. Inspiring stuff. I've been battling knee injuries that have sidelined me for a year, but it sounds like you started from an even deeper hole, so I'm sure I can rehab my knees too.

I know you credit the deep squat for part of your improvement, but were you able to squat pain-free straight away, or did you have to do lots of stretching and mobility work to get there? I recently started doing squat stretches everyday, and hope to be able to squat relatively soon.

[MrWalk]

On Tuesday I spewed up my dinner, today I tore the arse from my shorts... what's going to befall me on Sunday, I wonder?

Too funny. I wasn't gonna clutter up your new training log. I didn't pick on you for ralphing up your mate's beers. But I honestly joked to myself when I clicked over tonight that I would have to see whether or not you had had to hork anything up recently. And sure enough...

Glad you're gettin' in the groove and having so much "fun".

[mjh]

mjh, I've been reading up on your comeback from bum knees. Inspiring stuff. I've been battling knee injuries that have sidelined me for a year, but it sounds like you started from an even deeper hole, so I'm sure I can rehab my knees too.

I know you credit the deep squat for part of your improvement, but were you able to squat pain-free straight away, or did you have to do lots of stretching and mobility work to get there? I recently started doing squat stretches everyday, and hope to be able to squat relatively soon.

In my case, I had no access to a squat rack and so I was doing front squats, so bear that in mind. I did a lot of bodyweight squats: no bar, just my bodyweight. I'd warm up with about 3-5 sets of 10-20 reps, and I'd also do lots of split squats, lunges, overhead squats (with a broomstick), as well as squat stretches and other mobility bits and pieces. In the early days I think these bodyweight exercises did me as much good as my 30kg front squats did.

In my opinion, if your knees can handle a few sets of bodyweight squats, they can handle your bodyweight plus a few kilos. If they can handle that, they can handle another couple of kilos... and so on. Try it and see, even if you have to start with a pink dumbell in each hand.

[mjh]

8 March, 2009

Squats
20kg, 2x5
30kg, 2x5
40kg, 5x5

the 30kg sets were at first just because I was dumb and only loaded 10kg. After the first rep I realised what I had done, but decided the extra warm-up wouldn't hurt. Shoulders feel good, now I'll work on bringing the grip in a bit.

Bench
20kg, 2x5
40kg, 5x5

nothing to report here.

Rows
37.5kg, 5x5

this is an exercise where slightly lighter weight is a better option than testing your luck. Not only is it safer for the back, but I feel it's more effective to pull 37.5kg to my chest, than to jerk 50kg to my chest, if you get what I mean.

Push Ups
feet: 3/3/3
knees: 10/8/7

no mishaps today! I defeated the rule of three (touch wood, still a few hours in the day).

[guru]

Hey mjh, Thanks for dropping by on my log. The squats are on their way up. No knee issues so far, I guess.

One question on the rows - Is it actually bad to jerk the bar up to your chest (or jerk the chest up to the bar - as in IRs)? BTW I am doing IRs & not having a good time on those so far. I've noticed that the last 2-3 reps I tend to jerk up instead of pulling up.

[mjh]

well, I guess it depends on how you define "jerk". What I mean is that when you're tired or lifting too much on the Bent Over Row, you may do a few things to cheat... on is using too much hip movement to get the bar moving, and the other is dropping your torso down to meet the bar. Neither are very safe for your back, IMO. I think with IRs you might not have this issue as you're not bending at the hips/lowerback.

[mjh]

10 Macrh, 2009

Squat
20kg, 2x5
42.5kg, 5x5

These felt good, though for some reason set number 3 was all over the place as far as form goes. The shoulders are continuing to improve, I'll work on getting the hands in closer.

OHP
20kg, 2x5
30kg, 5x5

Such a humbling exercise. I got 5x5 but the last rep was so slow and invloved more layback than I'd like, so I'll repeat 30kg next time.

Deadlift
60kg, 1x5
75kg, 1x5

feeling good here. I hold the last rep at the top as long as I can manage and dang it if it doesn't make me look all mean and stuff.

Pull-Ups
green band: 8/6/5

another good one. Actually I was close to skipping this one, and had a long nap this afternoon. I had to really kick my ass out of bed and on my bike to the gym. The gym was jam packed, so I think I'll avoid it at this time (6-7pm) as much as I can.

My diet has been a bit off lately. Not bad food choices, just not enough. I was trying to minimise my use of whey, but considering I use 100% pure whey I think I'll add in an extra shake most days. My shakes always have plenty of other stuff in them anyway.

[guru]

These felt good, though for some reason set number 3 was all over the place as far as form goes.

Hmmm, I've found that set 2 is my nemesis.

The gym was jam packed, so I think I'll avoid it at this time (6-7pm) as much as I can.

Ha, I know this. I have to remind myself to get out of office before 5.30 on my workout days. After 6.30 it's like "people people everywhere, i can't see the weights"

Looking really good on the DL & pull ups.

[mjh]

12 March, 2009

Squat
20kg, 2x5
30kg, 1x5
45kg, 5x5

My usual rack was in use, so I had to use another that I knew would force me to take a closer grip. The shoulders complained a little, but the flexibility continues to improve. I think I'll switch to using this rack to keep me honest.

Bench Press
20kg, 2x5
42.5kg, 5x5

nothing to report here. It's getting hard, but there's still plenty in me.

BBR
40kg, 5x5

Feeling good here. I'm trying to lift the bar evenly, as my right (dominant) side tends to take the lion's share.

Dips
5/3/4/4/4

the second set was done facing the opposite way, on a whim, and was less successful because my feet hit the upright of the dip station. I did five sets because I wanted to push myself a little. The fourth rep of sets four and five were real grinders, but that's where the magic happens, innit?

[bluestreak]

Good job mate. That's a nice set of dips.

Do you think you'd be able to get someone to help spot and provide a handoff on the bench, once it gets really heavy?

[Adam]

Good to see another (like me) returning to stronglifts 5x5.

As a fellow member of the 'knee problems' gang signed up to the squatting is good for your knees mantra stick to it and keep up the good work!