Nelka's Training Log

[Nelka]

Squat 3x5 @ 62.5kg
Bench 3x5 @ 83.75kg PR
GHR 3x10

Weighted crunches, reverse crunches & russian twists to finish.

A far better session, no issues at all!

[Nelka]

30 minute running programme on the treadmill at a good average clip, with 4x200m sprints & a hill thrown in.

[Nelka]

Should have mentioned, the above cardio was yesterday (Thursday). Today -

Squat 3x5 @ 65kg
OHP 5,4,4 @ 52.5kg ARGH!
Deadlift 1x5 @ 125kg
Dip 8,7 @ 15kg
Close Grip Pull Up 3x7 @ 10kg

Gutted with the OHP - almost got the 5th rep on set 2, no chance on set 3. I feel a stall is in the post.........

[Nelka]

Squat 3x5 @ 66.25kg
Bench 3x5 @ 85kg PR - monumental effort needed on sets 2 & 3
Power Clean 5x3 @ 62.5kg
Wide Grip Chin Up 5,5,5 @ 10kg
GHR 3x10

So, overall a good session. Bench stall is just round the corner I think though......

[luco]

Grats on the bench PR! Progress is looking good.

[Nelka]

Cardio yesterday - treadmill hills - warm up, 11kph adding 1% every 30 secs up to 10%, rest, repeat, rest, repeat up to 6%, warm down.

Would prefer outdoors, but rain here is biblical just now!

[Nelka]

Cardio - 15 mins on treadmill (10 mins at high tempo pace), 5 mins HIIT on rowing machine (30 secs fast/slow), 5 mins HIIT on stationary bike (30 secs fast/slow).

Back to the weights tomorrow after a day off on Wednesday.

[Nelka]

Squat 3x5 @ 67.5kg
OHP 3,3,3 @ 52.5kg Stall
Deadlift 1x3 @ 127.5kg
Dip 7,6 @ 15kg
Close Grip Pull Up 3x10

Well, that was NOT a good session. Squat felt poor & I wasn't convinced by depth so will repeat this weight next workout. OHP was pathetic, there was just nothing there at all, therefore that's my first stall & a 10% deload next workout. Deadlift felt very heavy, only managed 3 reps in my workset, so will repeat this weight next week to try for the 5 reps. Dip weren't great either, with less reps than last week at the same weight.

There are a number of possible factors such as a few too many heavy nights out recently, not many calories (low carb day) yesterday and a couple of missed workouts over the last fortnight. I suspect that a combination of all these factors over last two weeks has finally caught up with me. So it's back onto the straight & narrow next week!

[Nelka]

Cardio - treadmill hills - warm up, 11kph adding 1% every 30 secs up to 10%, rest, repeat, rest, repeat up to 7%, warm down.

Did some ab work yesterday, the usual planks, crunches & twists.

[Nelka]

Squat 3x5 @ 67.5kg
Bench Press 4,4,3 @ 86.25kg
Power Clean 5x3 @ 62.5kg
Wide Grip Chin Up 3x10

Squat much better this workout. Bench is going to stall soon as predicted unless there is a vast improvement over the next couple of sessions. Clean was fine, no worries here.

[Nelka]

Cardio - intervals on the elliptical trainer with 2 mins fast, 2 mins easy five times, then 30 seconds sprinting, 30 seconds jogging five times on the treadmill.

[Nelka]

Squat 3x5 @ 68.75kg
OHP 3x5 @ 47.5kg
GHR 3x10

Squat good & OHP easy with the deload.

[Nelka]

Ab session - usual planks, side planks, weighted crunches, reverse crunches & russian twists.

I've bought a speed skipping rope as I want to try and get good at this (I'm useless just now). Practised with this for 10 mins & managed to work up a wee sweat. Also experminted with Turkish Get Ups and will try to incorporate these into abs sessions soon.

[Nelka]

Squat 3x5 @ 70kg
Bench 3,3,3 @ 86.25kg STALL
Deadlift 3x127.5kg STALL
Dip 2x8 @ 15kg
Close Grip Pull Up 3x7 @ 10kg

Squat OKish, will re-do next workout at this weight to ensure depth before progressing. No danger of Bench going up right from the start, so even though this is only the second fail at this weight, I'm deloading 10% next workout. Same story with the deadlift. So annoying that everything seems to be stalling at the same time!! Anyway, the deload and a concerted effort to get more calories in should hopefully help.

[Nelka]

4 mile cross-country run this morning - nice & muddy!