Ryan's Journal

Fri 20/05/11

Squats
10x40kg
3x60kg
2x80kg
5x97.5kg

Press
2x5x20kg
5x27.5kg -- Started noticing slight discomfort in left shoulder. Did some light rotator cuff work then continued on.
3x35kg
2x40kg -- Discomfort was reaching point of pain. Decided to call it quits. This was most definitely thanks to the WOTW on Wed evening.

Deadlifts
5x60kg
5x77.5kg
3x92.5kg
2x107.5kg
5x122.5kg

Standing Calf Raise
8x50kg
3x8x92.5kg

Pull Ups
5xBW
3x5x11.25kg


Mon 23/05/11

Today's training session didn't go to plan. It started out just fine, but right as I was putting the weights on the bar for my work sets of bench press, the boss summoned me for a meeting that went for over an hour. And then I had more work afterwards, so I never got to finish the session.

Squats
10xBW
8x40kg
5x50kg
3x60kg
2x70kg
3x8x80kg -- The upper body endurance to keep the bar on the shoulders and the thoracic vertebrae in anything that resembles extension is certainly something to be grasped at. I haven't done more than 5 reps for a work set in about 100 years.

Bench Press
10x20kg
5x32.5kg
3x45kg
2x55kg -- I was going to do 5x5x65kg. Obviously, that never happened.
 
Oh, Ryan's not living the Goodlife much lately. The boss had me take part in a boxing class today. There was no footwork. Let's just leave it at that. The class consequently took too much out of me to do my normal Wednesday session - there was no way I was doing any Olympic lifts after that, and while I got through all my overhead presses, it felt only marginally better than Friday. I'm rapidly starting to develop an internal sideways glare at the other trainers at this gym, and particularly at the boss for repeatedly making me do things that are not conducive to my training (he's a good manager so far, but I'm not appreciating the toll this is having on me actually training).

Wed 25/05/11

"Boxing" - 1 hour

At some fruit for some form of recharge to allow me to at least attempt some proper training.

Press
2x5x20kg
5x25kg
3x30kg
2x35kg
3x3x37.5kg

Standing Calf Raise
7x50kg
3x7x95kg

DB Swings - had to do SOMETHING for explosive hip drive; figured something light like this was better than nothing, and would be much more manageable than cleans.
3x15x9kg

Pull Ups
10x6
 
Fri 27/05/11

Squats
2x5x40kg
3x60kg
2x80kg
5x100kg

Bench Press
10x20kg
5x35kg
3x50kg
2x62.5kg
2x75kg -- Spotter interfered prematurely on 3rd rep. Bloody premature spotulation, ruins everything. I'm sure I would have gotten at least 4 reps otherwise. I decided to give it another go.
3x75kg -- Not sure if it was fatigue or if I was psyched out from the previous set. I attempted a 4th rep, but the weight wasn't going up past the sticking point.

Deadlifts
5x60kg
5x77.5kg
3x95kg
2x110kg
3x125kg -- I forgot to bring my chalk with me today, which I think had something to do with this.

Standing Calf Raise
8x50kg
3x8x95kg

Pull Ups
5xBW
3x5x10kg

WORKOUT OF THE WEEK
400m run --> 20 push ups --> 300m run --> 20 sit ups --> 200m run --> 20 inverted rows --> 100m run; for time.
I clocked in at 7m45s.
 
Mon 30/05/11

So, I'm pretty sure I hurt myself squatting on Friday last week. And by pretty sure, I mean damn certain. I'm also pretty damn sure I know what kind of injury it is (muscle belly). So, I spent the weekend as inactive as possible, dedicating most of my time to playing Final Fantasy VIII and watching Stargate Universe. Me? A nerd? Whatever gave you that impression? Today I decided to start rehabbing, which meant doing some very light training for the legs, plus some stretching.

Squats
10xBW
10x20kg
10x30kg
3x10x40kg

Press
8x20kg
8x25kg
8x30kg
7x30kg
5x30kg

Circuit - Pull Ups, Hyperextensions, Standing Calf Raise
Round 1 - PU 10xBW, HE 10xBW, SCR 6x50kg
Round 2 - PU 8xBW, HE 10xBW, SCR 6x97.5kg
Round 3 - PU 6xBW, HE 10x10kg, SCR 6x97.5kg
Round 4 - PU 4xBW, HE 10x10kg, SCR 6x97.5kg
Round 5 - PU 6xBW

Total Pull Ups: 34
 
Wed 01/06/11

WORKOUT OF THE WEEK

As many rounds as possible in 20min:
9xDeadlift @ body weight (72.5kg)
15xBox Jump
20xWall Throw w/ 8kg Medicine Ball
30xRowing, as many metres as possible

I completed 2 rounds and finished right after the wall throws of the 3rd round. Covered 242m rowing. Had I known beforehand that I'd spend about 5min resting within the 20min period, I would have put some more effort into getting a greater distance rowing.

Thur 02/06/11

Not a training day, but we got new lockers at work today - only catch was we had to carry them in by hand from 2 blocks away without any mechanical assistance. Somehow, I don't think I'll be doing too well on deadlifts tomorrow; no grip left.
 
Fri 03/06/11

Squats
2x10xBW
10x20kg
10x30kg
3x10x42.5kg

Press
10x20kg
5x27.5kg
3x35kg
2x40kg
3x45kg

I really didn't feel up to any heavy pulling today, so, while I thought about what I'd do for hip extension, I proceded to do...

Pull Ups
10x6

Standing Calf Raise
8x50kg
8x93.75kg -- I forget to load the other 2.5+1.25kg plates on the other side of the machine. Whoops.
2x8x97.5kg

Hip Extension
Jump Shrugs 5x20kg
Snatch-grip Jump Shrugs 5x20kg
Power Snatch 3x3x20kg
 
Mon 06/06/11

Squats
20xBW
10x20kg
10x32.5kg
3x10x45kg

Bench Press
10x20kg
5x32.5kg
3x45kg
2x55kg
5x5x65kg

Pull Ups
7
5
5
7
5
6
Total: 35
 
Wed 15/06/11

Finally training again! I haven't been able to train all week due to illness. Here's hoping that now that I'm back in action, my schedule can survive the buggering of my boss every other day.

Squats
20xBW
10x20kg
10x35kg
3x10x47.5kg

Lunges
2x8xBW

Press
5x20kg
5x25kg
3x30kg
2x35kg
3x3x40kg

Power Clean
3x3x40kg -- I think my best rep was actually setting up for the last set of presses, rather than any of the reps I did here, afterwards.

Pull Ups
3x8

*******

One of the trainers in my gym called me up last week, saying he'd like to train me 2x/week for the next 6 weeks. Today we had our consultation to talk about health clearance/injuries and goals. He had some trouble coping with the fact that I want to build strength, with size as an accepted side effect and necessity to get the most strength possible, but size not being that important to me. He then tried telling me I should ditch what I'm doing in favour of Mentzer-style heavy duty HIT, with a whole lot of focus on isolation exercises and pre-fatigue.

After much discussion, and him being unwavering from his heavy duty mentality, and me being unwavering from doing crazy things like squatting, benching and deadlifting to improve my squat, bench and deadlift (and me seeing no value in pre-fatigue), he told me it wasn't going to work.
 
Fri 18/06/11

Squats
20xBW
10x20kg
10x35kg
3x10x50kg

Lunges
2x9xBW

Bench Press
10x20kg
5x35kg
3x50kg
2x62.5kg
4x75kg

Deadlift
5x60kg
5x77.5kg
3x95kg
2x110kg
4x125kg

Pull Ups
6x8
1x6
2x5
TOTAL: 64
 
Mon 20/06/11

Squats
20xBW
10x20kg
10x37.5kg
3x10x52.5kg

Press
10x20kg
5x25kg
3x30kg
2x35kg
5x5x40kg

Power Clean
5x3x42.5kg

Lunges
2x10/side

Standing Calf Raise
6x50kg
3x6x100kg

Pull Ups
2x8
1x6
 
Wed 22/06/11

Squats
20xBW
10x20kg
10x37.5kg
3x10x55kg

Bench Press
10x20kg
5x32.5kg
3x45kg
2x55kg
3x3x65kg

Power Clean
2x3x20kg
3x27.5kg
2x32.5kg
1x37.5kg
3x3x42.5kg

Lunges
2x11/side

Standing Calf Raise
7c50kg
3x7x100kg

Pull Ups
3x8
 
I've had the last week off due to holidays. I'll be starting training again on Monday. I did go for some walks and play frisbee during my holidays, but nothing too intensive.
 
Mon 04/07/11

Today's been my first day back in the gym, and training was none too brilliant. By the time I got around to it, I only had about 45min to work with, so all I got to do was...

Squats
20xBW
10x20kg
10x40kg
3x10x57.5kg

Power Clean + Power Jerk
3x20kg
3x25kg
3x30kg -- last rep was a bit slow, so dropped down to 2 reps afterwards.
3x2x35kg

Pull Ups
3 -- real epic effort over here.
 
Wed 06/07/11

Before my training session, I did a couple sets of pull ups during my gym floor shift. 2x8, specifically.

Squats
20xBW
10x20kg
7x40kg
3x10x60kg -- next session I'm dropping down to 3x8 and going up to 65kg, then continuing in 5kg jumps until I reach 80kg (maybe even longer than that).

Bench Press
10x20kg
5x32.5kg
3x45kg
2x57.5kg
3x5x67.5kg

Deadlift
5x60kg
5x72.5kg
3x85kg
2x97.5kg
5x110kg

Assistance Exercises
Circuit: Lunges, Bridge, Pull Ups
2x : 8x4kg ; 10x20kg ; 8xBW
 
Fri 08/07/11

Squats
20xBW
8x20kg
5x35kg
2x50kg
3x8x65kg

Press
10x20kg
5x25kg
3x30kg
2x35kg
3x5x40kg

Power Clean
5x3x45kg

Assistance Exercises
Circuit: Lunges, Bridge, Pull Ups
2x : 9x4kg ; 12x20kg ; 9xBW
 
Mon 11/07/11

Squats
20xBW
8x20kg
5x40kg
2x55kg
3x8x70kg

Bench Press
10x20kg
5x32.5kg
3x45kg
2x57.5kg
3x5x70kg

Deadlift
5x60kg
5x75kg
3x90kg
2x102.5kg
5x115kg

Assistance Exercises
Circuit: Lunges, Bridge, Pull Ups
2x: 10x4kg ; 8x25kg ; 10xBW
 
Wed 13/07/11

Squats
10xBW
8x20kg
5x40kg
2x60kg
3x8x80kg

Press
10x20kg
5x27.5kg
3x32.5kg
2x37.5kg
3x5x42.5kg

Power Clean
5x3x47.5kg

Assistance Exercises
Circuit: Lunges, Bridge, Pull Ups
2x: 11x4kg ; 10x25kg ; 8xBW

I lost my job today, so starting next week I won't be allowed to train in the gym I've been in without a membership or casual entry fee, and the fees are pretty steep, so I'm not sure what's going to happen as far as training goes as of next week.
 
It is. Thankyou :)

My last session at Goodlife (for now, at least).

Fri 15/07/11

Squats
10xBW
8x20kg
5x40kg
2x60kg
3x8x80kg

Bench Press
10x20kg
5x35kg
3x47.5kg
2x60kg
3x5x72.5kg

Deadlift
5x60kg
5x75lg
3x90kg
2x105kg
5x120kg

Bridge
2x12x25kg

Pull Ups
5xBW
5x2.5kg
5x5kg
3x7.5kg
2x10kg

Stiff-Legged Sit Ups
10xBW
 
Mon 18/7/11

I gave one of the local gyms my resume today, then did a session in the gym to give it a try.

Squats
8x20kg
5x40kg
2x60kg
3x8x82.5kg -- I felt these squats more in my quads than I've felt anything in the last 18 months. Not sure what was going on there, but when I discovered that despite looking like an Olympic bar the ends had no spin to them, I started wondering if that was a significant enough mechanical adjustment to set my quads on fire.

Press
10x20kg
5x27.5kg
3x35kg
2x40kg
4x45kg
3x45kg -- It was after this set that I looked closer and realised there was no spin on the bar. I thought the power clean to get the bar into position felt awkward and wrong.
5x42.5kg -- I switched over to the only bar in the building with the proper spin on it, and loaded the same weights onto the bar. After all my sets of power cleans, I took the barbell over to the scales, and found out it was only about 17.5kg, so I'd been lifting 2.5kg less than I thought.

Power Cleans
5x3x42.5kg

Bridges
2x10x27.5kg

Pull Ups
2x8
 
You must log in or register to reply here.
Back
Top