Pangram's training log

[pangram]

I didn't expect to be worth much today after yesterday's 6 hours of brutal firefighter training. I certainly was drained at the end of the day.

Surprisingly, today went quite well

Squat 5x5@35kg Same as Wednesday, really. I'm trying to focus on holding all the parts right, glutes, elbows, neck, everything. Especially the hip work I noticed improvement in.
Bench 5x5@27.5kg Easy. I know I can bench a good amount more, but I'll stick to the program. I just concentrate on correct form. I know the weight will come, no rush to meet it. I will be ready for it!
Inverse Row 3xF Excellent! 17/13/10. Definite improvement there.
Pushup 3xF 29/15/10 Also real improvement there. Great!
Reverse Crunches 3x12@14kg No problem. Having a nice burn by keeping the feet elevated longer.

It felt really good to do this, it's nice to feel my form improving and to steadily be using the bigger weights. Tonight it's thaiboxing, and looking forward to Monday.

Cheers everyone

[holvoetn]

..., but I'll stick to the program. I just concentrate on correct form. I know the weight will come, no rush to meet it. I will be ready for it!

EXCELLENT mentality ! That's the spirit

[pangram]

Monday!

Working out on Friday after Thursday's hosedragging madness was a bad idea since I felt week the entire weekend. Today it was man-up time again. The iron was waiting.

Squat 5x5@37.5kg No problem. Form is getting better and better (I hope). Have to get a friend to make a video so you guys can yell at me
Deadlift 1x5@50kg :shock Damnit it should have been 55 kg! 60 kg next Friday, then.
Press 5x5@27.5kg This took real effort on the last reps. I really felt it in my wrists and am having some doubts about my form.
Chin-up 3xF 13/9/5 Not bad. Could be better.
Prone Bridge 3x30sec The usual.

Nice workout, too bad on the deadlift goof.

On another note, I was having workout fever this Sunday, but didn't want to risk today's workout. Any tips for beneficial exercises I could do on an off-day?

Cheers

[holvoetn]

comment:
you got the order wrong, could it be ? Should be first press, THEN deadlift.

Exercises: Anything BW related.
BW squats, pistol squats, pushups, pullups, ... as long as you do not go to failure there is (almost) no way you can overtrain.

[pangram]

Hi H,

Thanks, yes I see I got the order wrong. Perceptive of you I guess I was too eager to get going on the deadlift.
I'll keep in mind that no-failure reps are acceptable for exercises like these, great That'll keep me busy.

Cheers

[pangram]

Wednesday once again Time to face the iron. Sore from last night's 3 hours of firefighter training, my arms and legs warned me to take it easy

Squat 5x5@40kg Felt good...not really a problem. Nice 'n low.
Bench 5x5@30kg Took some effort due to overall soreness. Still, nice form and speed
Inverse Rows 3xF Weird looks from the curlers downstairs. 16/10/9 . Not much compared to last time... Shoulders felt 'stuck' and my warmup with shoulder dislocations didn't seem to have helped.
Push Ups 3xF 30/17/10 Hell yeah! Onwards to 50.
Reverse Crunches 3x12@12kg Counterweight is not all that necessary. I use a random medicine ball. Nice burn.

Good workout. Friday I won't be training, I have a firefighter practice exam and would rather not jeopardize it. Combined with Thaiboxing in the evening I might move it to Saturday.

Cheers folks

[holvoetn]

Looking good, looking real good !

Q: why on to 50 for pushups ? Why not go weighted ? You'll only gain endurance with those volumes, not that much strength.

[pangram]

Hey H, like clockwork huh

A : Great question++ I honestly confess I didn't approach it from that perspective (which says something about the change I must make mentally). What'd be a good way to execute weighted pushups? A weight belt? Barbell plate on the back?

Thanks for the help, it's very much appreciated.

Cheers

[holvoetn]

A backpack is the easiest, IMHO.

[pangram]

Good idea. I have an old backpack somewhere that's great for carrying plates
On another note, since the reverse crunch isn't really any effort, would it be wise to use ankle weights instead of increasing to 4x12, for example?

Thanks

[holvoetn]

Move to Dragon Flag or Ab Wheel.
You'll feel them working, I guarantee you that !

[pangram]

Yes, I can feel it working just from looking at a youtube dragon flags vid. I'll try that one out Monday
Ab wheel, I wonder if I can makeshift one from a weight plate and a piece of wood...

[holvoetn]

rosstraining.com has some good instructions for making your own set of Ab wheels pretty cheap.
I made my set for 10 EUR or so.
His version allows for more exercises (imagine a T-rollout with your arms going SIDEways ! Or a one-arm rollout ?! :8 ).

You can not do that with a classical version of an ab-wheel

[pangram]

Saturday!

Firefighter exam yesterday kicked my ass. I felt weak going into the gym. I passed my exam, though

Squat 5x5@42.5kg Took real effort to maintain good form. I made it, though. Whew.
Press 5x5@30kg My shoulders have always been my weak spot. I barely made it. I wonder if there's an exercise I can do to strengthen my shoulders more? Or is Press sufficient for that?
Deadlift 1x5@60kg That's 2 kilo less than my bodyweight and I lifted it without a hitch. Amazing Nice to finally use 20kg plates.
Pull-up 3xF I was getting rather fatigued by then. 10/7/5.
Prone Bridge 3x30s No problem.

A good workout, though I wasn't in excellent condition today. Oh well. Monday should be back at the old level.

Cheers

[Anand]

hi pangram,

congrats on getting through your exams.
your numbers look very nice dude.. keep it going.
for the ohp, how long is your rest between sets ... if its short, you wont be ready for the next set, try increasing it and see how you respond.

Press 5x5@30kg My shoulders have always been my weak spot. I barely made it. I wonder if there's an exercise I can do to strengthen my shoulders more? Or is Press sufficient for that?

i would say, stick with the press. if i understand it correctly, you are ohping close of half your BW, which i think is good. ohp is a tough one, but keep increasing weights slowly and give a decent amount of break and you should be ok. in case you are interested in other shoulder exercises here are some which u can try. i would say try something that targets the middle(lateral dumbbell /cable rises) and rear deltoids(bent over dumbbell/cable raises). the anterior deltroid is worked enough with bench press and pushups anyway.