Owen's Training Log

[bkklift]

I have always benched by myself. Sometimes for the last set, if I feel like I am struggling, I will ask somebody in the gym to spot me for one set - making sure they know not to touch the bar unless completely necessary! If I can't get a spotter I err on the side of caution and might not attempt that final rep.

I have been caught under the bar before and had to do the embarrassing roll off. Wasn't that awful, so I don't panic if I do get caught under the bar.

Basically if you can't get a spotter, be cautious but don't panic if you do fail on that final rep. You'll still be able to get the bar off you. Stay away from the Smith machine!

[owen79]

I think I expected the response to be to stay away from the Smith machine.

Cheers for the advice (again)

[owen79]

Well, I've cleared my 1xBW on the squat with 110kg (242.5lb). The near heat attack deadlifting 120kg (264.5kg) that followed took the shine off it a little.

I watched the video on OHP this week and noticed that the elbows are out front and forward. I did this today and felt a stronger, different exercise. Much more focused so I'll put more effort into correcting that in future.

1 month in an enjoying it. Sadly my waist, having started at 42 inch has seemed to stall at 38 inch and isn't going anywhere. I had hopes this program would have helped the wall I've hit in that area of my training. As yet, nothing.

Fingers crossed...

[owen79]

Yesterdays session (Sunday) was okay. I hit my PB on the Bench Press with 67.5kg. I'm not sure if the chest tension I have today is because of that or the dips I did yesterday.

I'm sure everyone's noticed it, but I find it amazing that every session is harder, no matter how tough it gets there always seems to be just enough in reserve to push out the last few reps. I think you've got to give credit to this program, it's well put together.

This weekend is my 30th so I'm out of action from the Thursday to the Monday, which means Sunday isn't going to happen. Do people tend to just pick up the missed days or mark time and repeat the last session they did? So on Tuesday, should I redo Thursdays weights or do Sundays (or even, controversially, do Tuesdays?)

[bkklift]

This weekend is my 30th so I'm out of action from the Thursday to the Monday, which means Sunday isn't going to happen. Do people tend to just pick up the missed days or mark time and repeat the last session they did? So on Tuesday, should I redo Thursdays weights or do Sundays (or even, controversially, do Tuesdays?)

It just depends on how you feel. Feeling good, pick up from where you left off; feeling a little weak, repeat the last session and build from there. And I'm guessing after this weekend you might be feeling slightly worse for wear No need to be controversial and skip a workout.

In the scheme of things, a missed workout here or there isn't going to be a big deal if your commitment for the rest of the time is there.

Oh and happy 30th in advance Owen!

[owen79]

Thanks for the birthday wish.

I've had my first missed session today. My wife has got 2 weeks to go till she has her baby and she asked me to come straight home. It's so rare she do that so I did.

Thursday, I'll work extra hard then come back fighting on Tuesday.

[owen79]

I've been a lazy sh!te, I admit it.....

I missed 4 sessions in the last 2 weeks and went back proper today. I managed my birthday on the 30th, then it all went to pot.

I can say there is a lot to be said for a decent break, I came back stronger and more determined to get back on into the good rythm I had.

I've always found it difficult to complete a week if I miss a single session. I've missed a couple of Sundays which ruin Tuesday and Thursday, but I got there today and I'm happy I'll make it the rest of the week.

[StevieD]

The fat round my middle (around 4 years in the making) is proving really stubborn. I know you can't do targeted weight loss, but it's starting to p1$$ me off a bit.

I know what you mean there Owen, i'm fairly lean (some might say skinny, 5 9 and 74kg) and i still have some stubborn fat around my mid-section that won't go away. Mind you i don't do any cardio (can't stand it). Just keep lifting and eating right and the results will come. Well done so far.

[owen79]

Forgive me forum for I have sinned....

It has been 4 weeks since I last trained. My wife had a baby on the 18th and I've used it as a healthy excuse to eat quality street and mince pies. One thing I have learnt is that Quality Street have a weight loss effect as I appear to have lost 4kg during the past month.

As I was getting ready to leave, I was flicking through a magazine that said when you return after a while off, don't underestimate strength loss;

So, remembering what I did last session I dropped to the following;

Squat: 120kg down to 100kg
OP: 47.5kg down to 35kg (was easier than I thought)
DL: 120kg stayed the same

I think I was a bit extreme with my drops, but experience has taught me that if I go to hard first time after a break I lose the incentive to keep going. As it happened, I'm please I went and feel positive for Tuesday. (if I get to sleep)

Keep you posted!