Nilan666's Training Journey...

[Bluegreyhound]

@Bluegreyhound

Thats a very good idea. So maybe i should do stronglifts for 8-10 weeks, then the next 4 weeks swithc to a workout comprising Cleans and Snatch. During that time, i do sqauts 3x3 and deadlifts 3x3 to maintain strength. that sound like a good idea?

If you have any weaknesses, address then before the next strength block as part of GPP.

GPP means general physical programme?

General physical preparedness. Lots of ways to address this. In a nutshell, do high volume, low/medium intensity. Compound and isolation exercises may be used.

If you want to improve your overall leg power, stick with SL for 8-12 weeks and develop a base. Then, deload properly. The next few weeks, add in light DB jump squats (8-10x3) at the start and amend the set/reps for squats. When you hit the squat again, work with say 6x4,4x4,3x3 for your 3 days for 3 weeks with 80%, 80%, 90% 1RM as fast as you can. No DL during this period, but cleans and snatches are fine if you know how to do them; do them together with jump squats, preferably at the start of your routine. You can do plyos before lifting - ease them slowly in.

At some point you will want to do more plyos and specific training (e.g. sprinting) and cut down on the lifting. Once season is over, get back into lifting proper again.

[Nilan666]

Tuesday's workout

Ok m at my college computer lab right now and it IS a wonder that this site opened up ! Rest evrything is blocked! Damn strong firewall in place...

BS 17kg 1x9
37kg 1x6
57kg 1x5
72kg 4x5

OHP 37kg 1x5,1x3,1x3

Deadlift 52kg 3x4
Dips 1x4,1x3,1x5

Comments

BS- Well i thought i was going on fine form till one guy came up to me and told me that i was leaning too forward. I didnt get it. We are supposed to lean forward while doing low bar back squat right. I mean not even suppose, you will lean forward while doing it...right? Man i'v to check on some more youtube videos.
Anywaysthis guys comes and syas we have to keep back verticaly upright and shows me some few reps. He put the bar in the high bar position. Maybe the back doesnt lean forward while doing high bar squats?

OHP I f***ing screwed this up BIG time! Arms simple REFUSED to work this day. After somehow managing 1st set, i cud attempt only 2 reps on 2nd set and bailed out on 3rd rep. But the worse was yet to come. The same guy who gave me those tips on squats told me to do push press as a cheat. I agreed to do it basically cuz i wanted to get this weight up. BUt wham not even push press could save me! Just couldnt do any rep properly in 3rd set
This was one bad bad workout.

Deadlift Hmm put on the big 20kg(44lbs) plates finally. This made the bar come up to exactly mid shin level i think. And thats why i think my form looked better on the mirror. (That's the only way cuz i have no camera to record meself unfortunately!). But to be honest i'm still not 100% sure that my form is correct. The back is rigid and flat no doubt, but the legs appear to be almost in a parallel squat position.

Ran out of time so couldnt do 4th set.

But the legs were still sore nevertheless!

Dips Did it in the evening after returning from college. These felt nice and somehow on the last set i was able to do the 5th rep too! Weird isnt it? I was giving myself 3 min rest b/w sets here, but maybe it was only by the 3rd set that the arms were fully warmed up?

[Nilan666]

Oh and i skipped my workout today as i got a good enough workout yesterday itself as i had to dig the long jump pit with a shovel all by myself and i could manage to dig up the sand only til about 5 metres which took me an hour as the entire pit was overgrown with grass and weeds( no one really cares about the pit except once in a year during the sports meet....so pathetic the mindset of people is)
And i got blisters by the end of it in both my hands

And of course i practised some jumps. Standing Long Jump is still good at 2.52m..but the Long jump itslef has again gone back 4.5m.....tht's the best i cud manage yesterday...maybe with proper sports attire and spikes i'll get back some of my distance back....not to mention more practice!

[Nilan666]

@Blugreyhond

Excellent idea mate. Since i'v no coach i might as well do what you said. Makes sense too as the sports meet starts next month .

But hell i still don't want to test my RM....well maybe i'll put on a bit lighter weight some day and make use of one of those 1RM calculators

[Bluegreyhound]

But hell i still don't want to test my RM....well maybe i'll put on a bit lighter weight some day and make use of one of those 1RM calculators

This is fine.

[Nilan666]

Ok another day another injury. damn. One injury gets healed only to be followed by another...this is crazy..i'v never been this injured my whole life.

banged my tailbone during practise yesterday in Long Jump. Cant sit walk or squat. Painful while sleeping as well.
Curse it!

[Young Athlete]

No worries man, add in some soft tissue work and keep a good mentality

[Nilan666]

Tailbone still hasnt healed. Have missed 5 workouts now...although i did do a bench at 39.5 kg at 4x4 before the pain shot up again once

This is so irritating. All the movements require an injury free tailbone. Cant even do bodyweight exercises like push ups,squats, planks etc. Cant run or practise either. WTF. Feeling weak, irritated and pathetic.
What the hell! Im going to go on tuesday to get some upper body stuff done no mater what.

And i'll have to tell my team captain that i won't b able to take part in the meet in October. UGhh!

[Bluegreyhound]

That sucks ass.

I would suggest dips, chin ups, leg curls, reverse hyperextensions (where you lie on your front) if you can. Pressure felt on the tailbone should be small or non-existent. You want high volume, low/mod intensity exercises. Minimise the rest between sets - get the blood flowing around the body. Take anti-inflammatories if need be.

[Nilan666]

hmmm well i'v finally started goin to gym this week...havent healed at all though..in fact the pain has come back with a vengeance these last 2 days...
i'm guessin its because of the bumpy ride in cab...
went to the doctor again this today, given a booster dose of anti inflammotory

has recommended an x ray if pain doesnt go away in the next 4-5 days

The thing is even while doing upper body exercises, the area is still getting pulled and stretched..it's such a critical area

anyways here's my log for the past 2 workout...only upper body exercise with a lot of weight removed...dunno what percentage..just removed the weights like that

23rd Sept
OHP 22kg 4x6
BP 37kg 4x5
Barbell Row 37kg 4x5
Dips 0,0,2,4(partial all of 'em)

_______________________________________________________________________________________


25th Sept
OHP 24.5kg 5x5
BP 37kg 4x5
Dips 1x2,1x2,1x2(parallel)
Barbell Row 44.5kg 1x5
39.5kg 4x5

[Nilan666]

oh and did 10x1 chin ups yesterday as recommended in the new ebook....

[MysCat]

Just catching up on your log, nilan. Sorry to hear about your injury. I hope it heals soon and you're able to get back to your regular program. How did it feel to do the upper body stuff? If you're still having lots of pain, maybe some complete rest to make sure it heals? It must be really frustrating.

[Nilan666]

It must be really frustrating.

It sure is. But nothing will defeat me more than HAVING to skip the athletics meet scheduled for next month. I had been practising so much and religioulsy too, this is just unbelievable. Something always goes wrong just before a big event is about to come. It happened in school, It's happend in college.

maybe i become too enthusiastic...

How did it feel to do the upper body stuff?

To be honest..it's really not that hard. Remove the squats from the workout and everything seems child's play. I'm not huffing. I'm not going out of breath. Sure the exercises individually require effort, but it doesnt knock me out. Not yet anyway
Neither am i sweating that much...

[Nilan666]

Oh and the funny thing?

My upper body physique improved in these 2 weeks although i didnt do any exercise for 1 week and this week i'v started but only doing very light stuff..

And it's not me who's saying this but friends at college who say my chest is looking broader and more defined...hehe

[Nilan666]

Last workout
Saturday
BP 37kg 4x5
OHP 32kg 4x5
Dips 1x3,1x3,1x3

__________________________________________________________________________________________
Today's Workout
OHP 34.5kg 1x3,3x5
BP 39.5kg 4x5
Chin Ups 10x1
Dips 1x4,1x3,1x4
Barbell Row 42kg 4x5


Comments

OK first of all i didnt start the OHP with 22kg but with 27 kg and have gone with 2.5 kg increments.
Today it was hard man. Even though i did a warm up set with empty bar. maybe next time i'll warm up with some weight put up. Could manage only 3 reps on the first set. So will do this weight again next workout as well.


BP was also ok i think...

It just hurts while squeezing the glutes..it hurts both in OHP and BP

Chin ups..following the new method from the new ebook..and yay..i coould do the 10 sets in 10 minutes
Moving onto 10x2 the next time

Dips...well they felt ok too..not too hard..not too easy...just ok..i think its time to move into the 5 rep range...but hey for some reson i was hitting only parallel today.couldnt go beyonf parallel wonder why?


Barbell Row were damn hard.....will do this weight again....really had to pull my forearms HARD and grind my teeth like GRRRRRR