Ryan's Journal
- Thread starter Goldfish
- Start date
Mon 15/10/12
Snatch Work
2x5 BW squat
10/10 broomstick sn shrug/sn hp
3/3/3x20kg sn bal/sn shrug/sn hp
5x3/3/3/3x20kg sn shrug/sn hp/hang sn/sn bal
C+J
10 BW lunge
2+10x20kg clean+lunge
3/1+5x20kg hp/c+j
4x2/1+3x30kg hp/c+j
Squats
1x60kg
8x87.5kg
2x10x87.5kg
5x87.5kg -- since I missed the last 2 reps on the first set, I decided to make up for it.
Pull Ups
4x8
Bench Press
2x5x20kg
5x30kg
3x40kg
1x50kg
3x5x55kg
Hyperextensions/DB Curls/DB Tri/Decline Situps/Calf Raise
2x15/12x7.5kg/12x7.5kg/8/20x160lb
Snatch Work
2x5 BW squat
10/10 broomstick sn shrug/sn hp
3/3/3x20kg sn bal/sn shrug/sn hp
5x3/3/3/3x20kg sn shrug/sn hp/hang sn/sn bal
C+J
10 BW lunge
2+10x20kg clean+lunge
3/1+5x20kg hp/c+j
4x2/1+3x30kg hp/c+j
Squats
1x60kg
8x87.5kg
2x10x87.5kg
5x87.5kg -- since I missed the last 2 reps on the first set, I decided to make up for it.
Pull Ups
4x8
Bench Press
2x5x20kg
5x30kg
3x40kg
1x50kg
3x5x55kg
Hyperextensions/DB Curls/DB Tri/Decline Situps/Calf Raise
2x15/12x7.5kg/12x7.5kg/8/20x160lb
Fri 19/10/12
I was sick on Wednesday, so training then wasn't a brilliant idea, but it turned out alright. I was sicker today, and it had a dramatic influence on my ability to train. Should've stayed home, as far as health is concerned, however I did hit a rep/volume PR on squats, and did so without a belt (since I'm waiting on the new gym's medium size belts to arrive), so right now I'm going to say it was worth it.
Pull Ups
3x8
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
3x10x90kg -- Rep PR, no belt, sick. I managed to get through all these sets without feeling any ill effects.
Bench Press And then suddenly my body crapped out on me.
2x5x20kg -- with at least a 5min rest between each set, because I felt like I was going to pass out.
5x30kg
3x40kg -- Still felt like passing out, so I decided give up on benching today, and went and sat down in the corner watching everyone else lift for probably 45min before deciding I was well enough to get in the car and drive home.
I was sick on Wednesday, so training then wasn't a brilliant idea, but it turned out alright. I was sicker today, and it had a dramatic influence on my ability to train. Should've stayed home, as far as health is concerned, however I did hit a rep/volume PR on squats, and did so without a belt (since I'm waiting on the new gym's medium size belts to arrive), so right now I'm going to say it was worth it.
Pull Ups
3x8
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
3x10x90kg -- Rep PR, no belt, sick. I managed to get through all these sets without feeling any ill effects.
Bench Press And then suddenly my body crapped out on me.
2x5x20kg -- with at least a 5min rest between each set, because I felt like I was going to pass out.
5x30kg
3x40kg -- Still felt like passing out, so I decided give up on benching today, and went and sat down in the corner watching everyone else lift for probably 45min before deciding I was well enough to get in the car and drive home.
Mon 22/10/12
Feeling a kajillion times better than Friday. Mucus is clearing up, head's clearing up, lungs are clearing up, vitality's back. Weighed in this morning at 70.65kg.
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
3x10x92.5kg -- While it wasn't exactly fun pushing through these sets, I felt awesome from the moment I walked in the door and didn't crash once I'd finished squatting (although I did still take a fairly long break before my last squat and my first bench press...probably 10min). Again with the no/no/no squats.
Pull Ups
4x10
Bench Press
2x5x20kg
5x30kg
3x40kg
1x50kg
3x5x60kg -- Coach thinks my technique's improved a lot over the last 3 weeks. Leg drive could be better, but lat involvement is good and it seems I'm keeping my chest up more reliably.
10x30kg
RDL/DB Curl/DB Tri Ext/Calf Raise
2x15x50kg/15x7.5kg/15x7.5kg/20x160lb
Feeling a kajillion times better than Friday. Mucus is clearing up, head's clearing up, lungs are clearing up, vitality's back. Weighed in this morning at 70.65kg.
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
3x10x92.5kg -- While it wasn't exactly fun pushing through these sets, I felt awesome from the moment I walked in the door and didn't crash once I'd finished squatting (although I did still take a fairly long break before my last squat and my first bench press...probably 10min). Again with the no/no/no squats.
Pull Ups
4x10
Bench Press
2x5x20kg
5x30kg
3x40kg
1x50kg
3x5x60kg -- Coach thinks my technique's improved a lot over the last 3 weeks. Leg drive could be better, but lat involvement is good and it seems I'm keeping my chest up more reliably.
10x30kg
RDL/DB Curl/DB Tri Ext/Calf Raise
2x15x50kg/15x7.5kg/15x7.5kg/20x160lb
Wed 24/10/12
Had a great, although quick session today (took me about an hour...as I write this, I hope that somewhere, someone out there is reading this, and horrified at the thought of 1 hour being a quickie).
How to get sore legs and a lower back:
1. Set a volume PR on Squats at Strength Sports Gym on Friday.
2. Set another volume PR on Squats at Strength Sports Gym on Monday.
3. Warm up with heavy singles of front squats, then set another colume PR on Squats at Strength Sports Gym on Wednesday.
I think I need a bath.
Push Press
5x20kg
5x30kg
3x5x37.5kg -- Low gravity today.
Cable Row
5x15x40kg
Front Squats
10xBW
5x20kg
3x30kg
3x1x37.5kg -- These first sets were done along with the push presses, which were all followed by the rowing. Good circuit, which didn't feel like circuit training.
1x50kg
1x70kg
1x80kg
Squats
3x10x95kg -- And here I was worried that I might not have recovered properly from Monday.
Goodmorning
5x20kg -- Normal barbell. Coach recommended I switch to the cambered bar for these. It did feel better that way, so point noted.
5x30kg
5x40kg
5x50kg
Had a great, although quick session today (took me about an hour...as I write this, I hope that somewhere, someone out there is reading this, and horrified at the thought of 1 hour being a quickie).
How to get sore legs and a lower back:
1. Set a volume PR on Squats at Strength Sports Gym on Friday.
2. Set another volume PR on Squats at Strength Sports Gym on Monday.
3. Warm up with heavy singles of front squats, then set another colume PR on Squats at Strength Sports Gym on Wednesday.
I think I need a bath.
Push Press
5x20kg
5x30kg
3x5x37.5kg -- Low gravity today.
Cable Row
5x15x40kg
Front Squats
10xBW
5x20kg
3x30kg
3x1x37.5kg -- These first sets were done along with the push presses, which were all followed by the rowing. Good circuit, which didn't feel like circuit training.
1x50kg
1x70kg
1x80kg
Squats
3x10x95kg -- And here I was worried that I might not have recovered properly from Monday.
Goodmorning
5x20kg -- Normal barbell. Coach recommended I switch to the cambered bar for these. It did feel better that way, so point noted.
5x30kg
5x40kg
5x50kg
Fri 26/10/12
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
3x10x97.5kg -- The weight felt easier to handle than on Wednesday. Love it when that happens. On the flip side, the belt was very painful to wear. There's some nasty marks over my lower obliques from it, and those same spots stung in the shower afterwards.
Pull Ups
2x10
Bench Press
2x5x20kg
5x32.5kg
3x45kg
1x55kg
3x5x65kg
10x40kg -- Form wasn't strict enough, chest kept dropping at the bottom.
Deadlifts
5x60kg
3x80kg
1x100kg
4x120kg -- My head wasn't in it by this stage, and my form was attrocious. I was expecting to do 3x5 at 120kg without much trouble. That didn't happen. So I did some speed pulls instead.
3x5x60kg
Cable Row
2x12x50kg
Calf Raise
2x20x180lb
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
3x10x97.5kg -- The weight felt easier to handle than on Wednesday. Love it when that happens. On the flip side, the belt was very painful to wear. There's some nasty marks over my lower obliques from it, and those same spots stung in the shower afterwards.
Pull Ups
2x10
Bench Press
2x5x20kg
5x32.5kg
3x45kg
1x55kg
3x5x65kg
10x40kg -- Form wasn't strict enough, chest kept dropping at the bottom.
Deadlifts
5x60kg
3x80kg
1x100kg
4x120kg -- My head wasn't in it by this stage, and my form was attrocious. I was expecting to do 3x5 at 120kg without much trouble. That didn't happen. So I did some speed pulls instead.
3x5x60kg
Cable Row
2x12x50kg
Calf Raise
2x20x180lb
Mon 29/10/12
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
10x100kg -- Time to taper for the next week.
Pull Ups
3x10
Bench Press
2x5x20kg
5x32.5kg
3x45kg
1x57.5kg
3x5x70kg
10x40kg -- Felt much better than Friday.
DB Curl/Standing Tr/Weighted Hyper/Calves
2x12x7.5kg/12x7.5kg/12x10kg/20x200lb
Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
10x100kg -- Time to taper for the next week.
Pull Ups
3x10
Bench Press
2x5x20kg
5x32.5kg
3x45kg
1x57.5kg
3x5x70kg
10x40kg -- Felt much better than Friday.
DB Curl/Standing Tr/Weighted Hyper/Calves
2x12x7.5kg/12x7.5kg/12x10kg/20x200lb
Wed 31/10/12
Front Squat/Push Press/Row
5x20kg/5x20kg/15x50kg
3x30kg/5x30kg/15x50kg
3x1x40kg/5x40kg/15x50kg
1x60kg
1x80kg
Squats
1x95kg
2x5x110kg
Deadlift
5x60kg
1x80kg
1x100kg
1x120kg
1x140kg
1x150kg -- PR, performed double-overhand and with more gas left in the tank. I'll be aiming to hit 155-160kg next Friday.
3x5x60kg -- Speed pulls
DB Curl/Lying Tri-Ext/Standing Calf Raise
2x12x10kg/20x10kg/20x200lb
Front Squat/Push Press/Row
5x20kg/5x20kg/15x50kg
3x30kg/5x30kg/15x50kg
3x1x40kg/5x40kg/15x50kg
1x60kg
1x80kg
Squats
1x95kg
2x5x110kg
Deadlift
5x60kg
1x80kg
1x100kg
1x120kg
1x140kg
1x150kg -- PR, performed double-overhand and with more gas left in the tank. I'll be aiming to hit 155-160kg next Friday.
3x5x60kg -- Speed pulls
DB Curl/Lying Tri-Ext/Standing Calf Raise
2x12x10kg/20x10kg/20x200lb
Fri 02/11/12
Pull Ups
10xBW
High Bar Back Squat
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x100kg
3x120kg
1x120kg -- I failed on the second rep in a manner best suited to a youtube video made of lolerskates. I failed forward. A lot forward. The barbell rolled up my neck and over my head forward. After laughing, the coach suggested I try low bar. So I did.
Low Bar Back Squat
5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
2x5x110kg
5x60kg
Bench Press
2x5x20kg
5x35kg
3x50kg
1x62.5kg
3x5x75kg
10x45kg
Cable Row
5x10x40kg
DB Curl/Lying TriExt/Hyper/Calf Raise
2x15x10kg/15x15kg/15xBW/15x220lb
Pull Ups
10xBW
High Bar Back Squat
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x100kg
3x120kg
1x120kg -- I failed on the second rep in a manner best suited to a youtube video made of lolerskates. I failed forward. A lot forward. The barbell rolled up my neck and over my head forward. After laughing, the coach suggested I try low bar. So I did.
Low Bar Back Squat
5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
2x5x110kg
5x60kg
Bench Press
2x5x20kg
5x35kg
3x50kg
1x62.5kg
3x5x75kg
10x45kg
Cable Row
5x10x40kg
DB Curl/Lying TriExt/Hyper/Calf Raise
2x15x10kg/15x15kg/15xBW/15x220lb
Mon 5/11/12
Pull Ups
2x6
Squats
10xBW
2x5x20kg
5x40kg
3x60kg
2x1x80kg
1x90kg
1x100kg
1x110kg
3x120kg
2x130kg
5x100kg
5x80kg
RDL
2x15x60kg
Bench Press
2x5x20kg
5x35kg
3x50kg
1x65kg
2x4x80kg
3x80kg -- Was aiming for 3x5. Oh well. There's no reason I can't still hit at least 90kg on Friday.
8x50kg
Stretching
10min
Foam Rolling
5min
Pull Ups
2x6
Squats
10xBW
2x5x20kg
5x40kg
3x60kg
2x1x80kg
1x90kg
1x100kg
1x110kg
3x120kg
2x130kg
5x100kg
5x80kg
RDL
2x15x60kg
Bench Press
2x5x20kg
5x35kg
3x50kg
1x65kg
2x4x80kg
3x80kg -- Was aiming for 3x5. Oh well. There's no reason I can't still hit at least 90kg on Friday.
8x50kg
Stretching
10min
Foam Rolling
5min
Fri 09/11/12
Squat
2x10xBW
2x5x20kg
5x40kg
3x60kg
1x80kg
1x100kg
1x120kg
1x130kg
1x140kg --
Bench Press
2x5x20kg
5x40kg
3x60kg
1x75kg
1x85kg
1x90kg -- flew up
95kg -- fail
Deadlift
5x70kg
1x100kg
1x120kg
1x140kg
1x155kg -- PR
1x160kg -- more PR
Decline Sit Ups
1x8 -- the 4th powerlift
Walking
Spent roughly 45min walking back and forth between uni and the mall today.
Squat
2x10xBW
2x5x20kg
5x40kg
3x60kg
1x80kg
1x100kg
1x120kg
1x130kg
1x140kg --
Bench Press
2x5x20kg
5x40kg
3x60kg
1x75kg
1x85kg
1x90kg -- flew up
95kg -- fail
Deadlift
5x70kg
1x100kg
1x120kg
1x140kg
1x155kg -- PR
1x160kg -- more PR
Decline Sit Ups
1x8 -- the 4th powerlift
Walking
Spent roughly 45min walking back and forth between uni and the mall today.