It certainly has its set-backs, but I like getting to tally up my points and be competitive and level up. A couple of my friends and my girlfriend all signed up with the invites I posted on facebook to get some motivation, so that's a good thing (even if I'm getting 1,000 points per session, and they're getting 10).
Ryan's Journal
- Thread starter Goldfish
- Start date
Mon 07/11/11
Warm Up
Someone was in the squat rack when I got there, so I did:
BW Squat 2x10, Pull Ups/Dips 1/2, 2/4, 3/nothing
BW Squat x10, Pull Ups/Dips 1/2, 2/3, 3/4
Squats
10x20kg
5x40kg
1x52.5kg
3x10x65kg
Bench Press
10x20kg
5x32.5kg
1x42.5kg
3x10x52.5kg
Power Clean + Hang Clean + Front Squat
2x1+3+3x20kg
2x1+3+3x25kg
1x1+3+3x30kg
3x1+3+3x32.5kg
Power Clean
1x40kg
5x1x47.5kg -- They were more like cheat curls. Next time (which will be the end of next week due to holidays) I'll use a lighter weight. Might even just stick to working purely on squat cleans/squat hang cleans.
Deadlift
5x60kg
10x82.5kg
Cable Row
11x23kg
2x11x50kg
This one, including the 2.5km walk home after, was 1,093 points. feelsgoodman.jpg
Warm Up
Someone was in the squat rack when I got there, so I did:
BW Squat 2x10, Pull Ups/Dips 1/2, 2/4, 3/nothing
BW Squat x10, Pull Ups/Dips 1/2, 2/3, 3/4
Squats
10x20kg
5x40kg
1x52.5kg
3x10x65kg
Bench Press
10x20kg
5x32.5kg
1x42.5kg
3x10x52.5kg
Power Clean + Hang Clean + Front Squat
2x1+3+3x20kg
2x1+3+3x25kg
1x1+3+3x30kg
3x1+3+3x32.5kg
Power Clean
1x40kg
5x1x47.5kg -- They were more like cheat curls. Next time (which will be the end of next week due to holidays) I'll use a lighter weight. Might even just stick to working purely on squat cleans/squat hang cleans.
Deadlift
5x60kg
10x82.5kg
Cable Row
11x23kg
2x11x50kg
This one, including the 2.5km walk home after, was 1,093 points. feelsgoodman.jpg
Wed 09/11/11
Did a quick 30min bodyweight session today. I'm going to be out of twon for the next week, so probably won't be touching any weights again until next Friday.
Bodyweight Box Squats
10x10
Bodyweight Step Ups
4x10/side
Incline Push Ups
3x12 -- supersetted with the last 3 sets of step ups. Felt a great stretch through my serratus anterior.
Did a quick 30min bodyweight session today. I'm going to be out of twon for the next week, so probably won't be touching any weights again until next Friday.
Bodyweight Box Squats
10x10
Bodyweight Step Ups
4x10/side
Incline Push Ups
3x12 -- supersetted with the last 3 sets of step ups. Felt a great stretch through my serratus anterior.
Fri 18/11/11
Finally back in the gym
Squats
10xBW
10x20kg
5x40kg
1x55kg
3x10x67.5kg
Press
10x20kg
3x10x27.5kg -- First 2-3 reps of each set were extremely easy. Last 2-3 reps of each set were extremely uneasy.
Hang Clean + Front Squat
2x3+3x20kg
3+3x25kg
5+3x30kg -- I'm not intending to do power cleans during any of these sets, but, forgetting what I was doing, I did a power clean at the start of my first work set, and then I did 4 hang squat cleans before doing my front squats.
4x3+3x30kg
Snatch Grip Deadlift
2x5x30kg -- Just a couple light sets to make sure I was using my posterior chain at least a little today.
Pull Ups
10, 7, 3
DB Step Ups
10xBW/side
11x5kg/side
3x10x5kg/side
Finally back in the gym
Squats
10xBW
10x20kg
5x40kg
1x55kg
3x10x67.5kg
Press
10x20kg
3x10x27.5kg -- First 2-3 reps of each set were extremely easy. Last 2-3 reps of each set were extremely uneasy.
Hang Clean + Front Squat
2x3+3x20kg
3+3x25kg
5+3x30kg -- I'm not intending to do power cleans during any of these sets, but, forgetting what I was doing, I did a power clean at the start of my first work set, and then I did 4 hang squat cleans before doing my front squats.
4x3+3x30kg
Snatch Grip Deadlift
2x5x30kg -- Just a couple light sets to make sure I was using my posterior chain at least a little today.
Pull Ups
10, 7, 3
DB Step Ups
10xBW/side
11x5kg/side
3x10x5kg/side
Mon 21/11/11
Squats
10xBW
10x20kg
5x40kg
1x55kg
3x10x70kg
Dips/Pull Ups -- I was waiting for some guys to get off the bench.
2/1
3/2
4/3
Bench Press
10x20kg
5x32.5kg
1x45kg
3x10x55kg
Hang Clean + Front Squat
2x3+3x20kg
3+1x25kg
1+1x30kg
3x3+1x32.5kg
Deadlift
5x60kg
1x75kg
10x90kg -- The last 3 reps made me unhappy...or very happy, whichever way you look at it.
Cable Row
11x23kg
2x11x50kg
DB Swing
8x12x5kg
Squats
10xBW
10x20kg
5x40kg
1x55kg
3x10x70kg
Dips/Pull Ups -- I was waiting for some guys to get off the bench.
2/1
3/2
4/3
Bench Press
10x20kg
5x32.5kg
1x45kg
3x10x55kg
Hang Clean + Front Squat
2x3+3x20kg
3+1x25kg
1+1x30kg
3x3+1x32.5kg
Deadlift
5x60kg
1x75kg
10x90kg -- The last 3 reps made me unhappy...or very happy, whichever way you look at it.
Cable Row
11x23kg
2x11x50kg
DB Swing
8x12x5kg
Fri 25/11/11
Squats
10xBW
10x20kg
5x40kg
1x57.5kg
3x10x75kg
Bench Press
10x20kg
5x32.5kg
2x45kg
3x10x57.5kg
Hang Clean
2x3x20kg
2x25kg
1x30kg
Clean
3x3x35kg
Front Squat 5x35kg -- immediately after completing the last clean.
Deadlift
5x60kg
1x80kg
8x95kg -- Could I have done 2 mote reps? Probably. Could I have been bothered? Not likely.
Cable Row
12x23kg
2x12x50kg
Before going to the gym today, I went to the doctors. Had some moles checked (especially one on my throat where I caught an unco clean on Wednesday, and the mole instantly turned black, swolen and bloody) and had my BP tested. Obviously, electronic BP cuffs aren't all that reliable when compared to a stethoscope + sphygmomanometer + someone who knows what they're doing, but anyway, systolic BP is down about 30 points from when I last checked my BP, and diastolic BP is down about 20 points. Happy times.
Squats
10xBW
10x20kg
5x40kg
1x57.5kg
3x10x75kg
Bench Press
10x20kg
5x32.5kg
2x45kg
3x10x57.5kg
Hang Clean
2x3x20kg
2x25kg
1x30kg
Clean
3x3x35kg
Front Squat 5x35kg -- immediately after completing the last clean.
Deadlift
5x60kg
1x80kg
8x95kg -- Could I have done 2 mote reps? Probably. Could I have been bothered? Not likely.
Cable Row
12x23kg
2x12x50kg
Before going to the gym today, I went to the doctors. Had some moles checked (especially one on my throat where I caught an unco clean on Wednesday, and the mole instantly turned black, swolen and bloody) and had my BP tested. Obviously, electronic BP cuffs aren't all that reliable when compared to a stethoscope + sphygmomanometer + someone who knows what they're doing, but anyway, systolic BP is down about 30 points from when I last checked my BP, and diastolic BP is down about 20 points. Happy times.
Yeah, measurable results are good. On a side note, can you believe that sphygmomanometer is a real word? It's been nearly 4 years, since I was first trained to use one, and it still makes me think "o rly?" whenever I see it in writing.
Mon 28/11/11
Squats
10xBW
10x20kg
5x40kg
1x60kg
3x10x77.5kg
Press
10x20kg
1x25kg
1x30kg
3x10x32.5kg
Clean
2x3x20kg
2x25kg
1x30kg
5x3x35kg
1x35kg + 6 front squats
RDL 20x35kg
Pull Ups
10
8
4
Lunges/Hyperextensions
4x8kg/8, 4x8kg/10, 5x8kg/12
Mon 28/11/11
Squats
10xBW
10x20kg
5x40kg
1x60kg
3x10x77.5kg
Press
10x20kg
1x25kg
1x30kg
3x10x32.5kg
Clean
2x3x20kg
2x25kg
1x30kg
5x3x35kg
1x35kg + 6 front squats
RDL 20x35kg
Pull Ups
10
8
4
Lunges/Hyperextensions
4x8kg/8, 4x8kg/10, 5x8kg/12
Fri 02/12/11
Today's session went great...until I walked in the front door of the gym. It went downhill rapidly from there. See, as I walked in, I went over to the squat rack. No one was using it. Someone had left the bar low in the rack, so I decided to clean it up onto my shoulders to put it where I need it. More importantly, I decided to squat clean it, and it turns out that doing this, even with just the empty barbell, without having warmed up in some way, is not a brilliant idea. Something (by the feel of it vastus lateralis, or some tissue in the general vacinity of my lower-outter quads) wasn't happy with me on my left leg, so when I started doing bodyweight squats, I only got a couple out before discomfort started setting in. I rested a bit, tried to do some more bodyweight squats, and had the same issue. Stretched a bit, and gave squats one last ditch effort with the empty barbell. I think I did 5 reps before I couldn't tolerate it any more. I racked the bar, and realised the sad truth that this was not going to be a highly productive session. Still, I did manage some upper body work, posterior chain work, and some sit ups. I feel kinda dirty for doing sit ups.
Press
10x20kg
1x25kg
1x30kg
2x10x35kg
8x35kg
Pull Ups
5xBW
3x5x2.5kg
Push Ups/Cable Row
12/10x30kg
12/6x57kg
12/10x50kg
Hyperextensions
4x15
Sit Ups
12, 10, 10
Today's session went great...until I walked in the front door of the gym. It went downhill rapidly from there. See, as I walked in, I went over to the squat rack. No one was using it. Someone had left the bar low in the rack, so I decided to clean it up onto my shoulders to put it where I need it. More importantly, I decided to squat clean it, and it turns out that doing this, even with just the empty barbell, without having warmed up in some way, is not a brilliant idea. Something (by the feel of it vastus lateralis, or some tissue in the general vacinity of my lower-outter quads) wasn't happy with me on my left leg, so when I started doing bodyweight squats, I only got a couple out before discomfort started setting in. I rested a bit, tried to do some more bodyweight squats, and had the same issue. Stretched a bit, and gave squats one last ditch effort with the empty barbell. I think I did 5 reps before I couldn't tolerate it any more. I racked the bar, and realised the sad truth that this was not going to be a highly productive session. Still, I did manage some upper body work, posterior chain work, and some sit ups. I feel kinda dirty for doing sit ups.
Press
10x20kg
1x25kg
1x30kg
2x10x35kg
8x35kg
Pull Ups
5xBW
3x5x2.5kg
Push Ups/Cable Row
12/10x30kg
12/6x57kg
12/10x50kg
Hyperextensions
4x15
Sit Ups
12, 10, 10
Mon 05/12/11
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x72.5kg
3x8x82.5kg
Press
10x20kg
5x25kg
1x30kg
10x35kg
8x35kg
7x35kg -- That's a deprovement from Friday <_<
Clean
3x20kgxFront squat
2x3x20kg
3x25kg
2x30kg
1x35kg
5x3x37.5kg
1clean+5front squatx37.5kg
20x37.5kgxRDL
Pull Ups
5xBW
4x5x5kg
Conditioning
Bike 5min
Thrusters/Bent Over Rows 3x10/20x11kg
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x72.5kg
3x8x82.5kg
Press
10x20kg
5x25kg
1x30kg
10x35kg
8x35kg
7x35kg -- That's a deprovement from Friday <_<
Clean
3x20kgxFront squat
2x3x20kg
3x25kg
2x30kg
1x35kg
5x3x37.5kg
1clean+5front squatx37.5kg
20x37.5kgxRDL
Pull Ups
5xBW
4x5x5kg
Conditioning
Bike 5min
Thrusters/Bent Over Rows 3x10/20x11kg
Wed 07/12/11
Squats
2x10xBW
10x20kg
5x40kg
3x60kg
1x72.5kg
3x8x85kg
Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
3x8x62.5kg
Clean
5xBWxSquat
3x20kgxFront Squat
2x3x20kg
3x25kg
2x30kg
1x35kg
3x3x40kg
Deadlift
5x60kg
3x72.5kg
2x85kg
1x97.5kg
8x105kg -- I can SMELL how heavy my deadlifts are, relative to the number of reps I'm doing. Once I reach a certain point, the last 3 reps always seem to give my nose the same sensation I get when enountering paint fumes. Today's top set was no exception. Still on double-overhand grip, which makes me happy.
Cable Row
10x23kg
2x10x50kg
Conditioning
Thrusters/Cable Row 5x10x8kg/23kg
Squats
2x10xBW
10x20kg
5x40kg
3x60kg
1x72.5kg
3x8x85kg
Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
3x8x62.5kg
Clean
5xBWxSquat
3x20kgxFront Squat
2x3x20kg
3x25kg
2x30kg
1x35kg
3x3x40kg
Deadlift
5x60kg
3x72.5kg
2x85kg
1x97.5kg
8x105kg -- I can SMELL how heavy my deadlifts are, relative to the number of reps I'm doing. Once I reach a certain point, the last 3 reps always seem to give my nose the same sensation I get when enountering paint fumes. Today's top set was no exception. Still on double-overhand grip, which makes me happy.
Cable Row
10x23kg
2x10x50kg
Conditioning
Thrusters/Cable Row 5x10x8kg/23kg
Fri 09/12/11
This was a really crumby, crappy session. Much like last Friday, it was all good until I walked in the front door of the gym. But the only good that came of the session was that I didn't fail on my cleans. I didn't enjoy any of it, was very unmotivated, felt weak and sloppy, knees felt like they were going to split in half while I was squatting...it just sucked. I've decided not to do any heavy squats next week and see what happens.
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x75kg
5x87.5kg
Press
10x20kg
5x25kg
3x30kg
1x35kg
7x37.5kg
2x5x37.5kg
Clean
3x20kg Front Squat
2x3x20kg
3x25kg
2x30kg
1x35kg
5x3x40kg + 5x40kg Front Squat
RDL 20x40kg
This was a really crumby, crappy session. Much like last Friday, it was all good until I walked in the front door of the gym. But the only good that came of the session was that I didn't fail on my cleans. I didn't enjoy any of it, was very unmotivated, felt weak and sloppy, knees felt like they were going to split in half while I was squatting...it just sucked. I've decided not to do any heavy squats next week and see what happens.
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x75kg
5x87.5kg
Press
10x20kg
5x25kg
3x30kg
1x35kg
7x37.5kg
2x5x37.5kg
Clean
3x20kg Front Squat
2x3x20kg
3x25kg
2x30kg
1x35kg
5x3x40kg + 5x40kg Front Squat
RDL 20x40kg
Mon 12/12/11
Overhead Squats
2x10xBW
10xbroomstick
10x6kg pumpbar
10x10kg
3x15kg
5x3x20kg
Power Jerk
10x10kg press
3x10kg
3x3x20kg
Clean
10xBW squat
2x3x20kg
3x25kg
2x30kg
1x35kg
3x3x40kg
Deadlift
5x60kg
3x72.5kg
2x85kg
1x97.5kg
8x110kg
Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
10x62.5kg
Cable Row
10x23kg
2x11x50kg
Wrist Curls/Wrist Extensions
2x10x6kg/2x15x3kg
Overhead Squats
2x10xBW
10xbroomstick
10x6kg pumpbar
10x10kg
3x15kg
5x3x20kg
Power Jerk
10x10kg press
3x10kg
3x3x20kg
Clean
10xBW squat
2x3x20kg
3x25kg
2x30kg
1x35kg
3x3x40kg
Deadlift
5x60kg
3x72.5kg
2x85kg
1x97.5kg
8x110kg
Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
10x62.5kg
Cable Row
10x23kg
2x11x50kg
Wrist Curls/Wrist Extensions
2x10x6kg/2x15x3kg
Wed 14/12/11
Overhead Squats
2x10xBW
10xBroomstick
5x10kg
5x4x20kg -- I'm starting to get the hang of the movement.
Press
10x20kg
5x25kg
3x8x30kg
Clean
5xBW Squat
2x3x20kg
3x25kg
2x30kg
1x35kg
5x3x40kg -- Feeling much better than last week. Will be glad to add 2.5kg on this Friday.
Front Squat
1+10x40kg -- 1 clean to get into place. I was surprised with how many squats I did in the set. In other news, my abs are feeling it now.
RDL
20x40kg
Pull Ups
6xBW
4x6x5kg
Wrist Curls/Wrist Extensions
12x6kg/15x4kg, 10x6kg/15x4kg
Overhead Squats
2x10xBW
10xBroomstick
5x10kg
5x4x20kg -- I'm starting to get the hang of the movement.
Press
10x20kg
5x25kg
3x8x30kg
Clean
5xBW Squat
2x3x20kg
3x25kg
2x30kg
1x35kg
5x3x40kg -- Feeling much better than last week. Will be glad to add 2.5kg on this Friday.
Front Squat
1+10x40kg -- 1 clean to get into place. I was surprised with how many squats I did in the set. In other news, my abs are feeling it now.
RDL
20x40kg
Pull Ups
6xBW
4x6x5kg
Wrist Curls/Wrist Extensions
12x6kg/15x4kg, 10x6kg/15x4kg
Fri 16/12/11
Overhead Squats
10xBW
2x10xBroomstick
10x10kg
5x15kg
5x5x20kg
Bench Press
10x20kg
5x30kg
3x40kg
1x50kg
3x8x60kg
Clean
5xBW Squat
2x3x20kg
3x27.5kg
2x32.5kg
1x37.5kg
3x3x42.5kg
Deadlift
5x60kg
3x75kg
2x90kg
1x102.5kg
6x115kg -- Was aiming for 8 reps, but grip almost failed on the 6th rep.
Cable Row
10x23kg
2x12x50kg
Wrist Curls/Wrist Extensions
2x12x5kg/2x12x5kg
Overhead Squats
10xBW
2x10xBroomstick
10x10kg
5x15kg
5x5x20kg
Bench Press
10x20kg
5x30kg
3x40kg
1x50kg
3x8x60kg
Clean
5xBW Squat
2x3x20kg
3x27.5kg
2x32.5kg
1x37.5kg
3x3x42.5kg
Deadlift
5x60kg
3x75kg
2x90kg
1x102.5kg
6x115kg -- Was aiming for 8 reps, but grip almost failed on the 6th rep.
Cable Row
10x23kg
2x12x50kg
Wrist Curls/Wrist Extensions
2x12x5kg/2x12x5kg