Author Topic: These purblind doomsters had as readily strown PRs about my workouts as failures  (Read 46767 times)

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Joe

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Re: Joe's Training Journal
« Reply #30 on: June 06, 2009, 04:04:26 pm »
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Good job with Friday's workout.

Thanks man, I can't weight to get back in the gym on Monday and break yet more PRs.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #31 on: June 08, 2009, 02:00:23 pm »
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Monday June 8, 2009

Warm Up

Did Andrew's warm up, but it started to rain  :(

Plyos

RFI Unilateral Pogo Hops x 3 x 25
RA Ankle Pops x 3 x 10
Couldn't do STJ, because it was raining madly outside, and there's nowhere inside my house with enough space.

Weights

Squats
Bar x Whatever (44 lbs)
40 x 6 (88 lbs)
60 x 4 (132 lbs)
80 x 4 (176 lbs)
95 x 6, 6 (209lbs)
Another PR, most weight I've ever squatted for more than a single! On to 100kg next time, which I've only ever done for a single before.

ISO Unilateral RDLs
Bar x 10 seconds (44 lbs)
40 x 10 seconds (88 lbs)
55 x 2 x 10 seconds (110 lbs)
Starting to get the hang of this exercise.

Chinups
BW x 6
+25 x 4, Dammit
+20 x 5, barely
Hmm dunno what to do here, I've made the best progress with higher volume, so I'll go back to 3x5 or 5x3, something like that.

Dips (I'm dropping bench until I can get a consistent spotter)
BW x 6
+10 x 6, 5

OI HF Abs x 20
Didn't like this, so I tried the one-legged variation
Unilateral HF Abs x BW x 20 seconds per leg
Definitely like this, much greater load on the hip flexors.

I PRd on my most important lifts today, and that's what matters, upper body stuff is just icing on the cake for now.
« Last Edit: June 09, 2009, 02:26:09 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #32 on: June 09, 2009, 02:29:05 pm »
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Tuesday June 9, 2009

Tempo Swimming

Decided to go swimming today.

Did a few warm up laps in a 10 meter pool, then moved onto the tempo. I did 3x3x3 (3 sets of 3 reps of 3 laps). 2 slow laps between each rep, and about 1 minute between sets. Was fun.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #33 on: June 10, 2009, 01:53:31 pm »
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Wednesday June 10, 2009

Warm Up

Shitty weather, so I did the magnificent mobility warm up.

Plyos

RFI Unilateral Linear Line Hops 2 x 10 seconds
Set 1: Left foot - 24 per side, Right foot - 20 per side
Set 2: Left foot - 23 per side, Right foot - 19 per side
My right side sucks...
2:00 rest between legs and sets.

Weights

Romanian Deadlift
Bar x Whatever
40 x 8 (88 lbs)
60 x 5 (132 lbs)
80 x 5 (176 lbs)
95 x 2 (209 lbs)
105 x 8, 7 (231 lbs)
Plus 10kg (22 lbs) and 1 rep on the first set, awesome

ISO Unilateral HF Squat
Bodyweight x 10 seconds
Bar x 10 seconds (44 lbs)
40 x 10 seconds (88 lbs)
50 x 10 seconds (110 lbs)
60 x 10 seconds (132 lbs)
65 x 10 seconds (143 lbs) Baseline PR
I got a clock that I can look at, so it's much less awkward than using my watch. Very close to my bodyweight with these, I'll definitely hit BW for 10 seconds next time, I had to do so many sets that my hip flexors and glutes were nearly dead by the time I got to them last couple of sets. Oh yeah, these CRUSH my hip flexors and glutes, probably the best thing ever for correcting anterior pelvic tilt...

Dumbbell Row
20 x 8 (44 lbs)
35 x 6, 5 (77 lbs)

Bench Press
Bar x Whatever (44 lbs)
40 x 8 (88 lbs)
60 x 6, 6 (132 lbs)
I toyed with the spotters in my rack and they can be set at the exact height I need to bench alone safely, also narrowed by grip a bit so that I can use the hold above, which mean I can get the bar out of the rack much easier. I left one in the tank the first set, and went all out on set two, strength gains are going to come rapidly here.

ISO Unilateral Abs W/ Bench (need to think of a less verbose name for these...)
+5kg x 20 seconds per leg, no rest between legs
1:00 rest
+10kg x 20 seconds per leg, 1:00 rest between legs
I like this exercise a lot. It's way harder on the hip flexors, and the abs.

Awesome workout, I felt so good after this session, I don't know why.



"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

RJ Nelsen

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Re: Joe's Training Journal
« Reply #34 on: June 10, 2009, 01:57:30 pm »
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Nice job on the HF squats. Remember, you need to contract your abs and keep your pelvis neutral while doing them.

Joe

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Re: Joe's Training Journal
« Reply #35 on: June 10, 2009, 02:03:29 pm »
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Nice job on the HF squats. Remember, you need to contract your abs and keep your pelvis neutral while doing them.

Yeah, I tried my best to do that, I remember reading somewhere, probably DB-hammer.

I figured out why this session was so good, I had a 2 hour 45 minutes nap from 12:30 to 3:15. I only slept for 7.5 hours in the night though...Naps officially rock.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #36 on: June 12, 2009, 01:32:05 pm »
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Friday June 12, 2009

Warm Up

Magnificent mobility warm up again.

Plyos

RFI Bilateral Linear Line Hops 2 x 10 seonds
Set 1: 25 contacts per side
Set 2: 25 contacts per side
Only 2 more contact per side than I did with my left foot, hmmm.

RA Ankle Pops 3 x 10

Weights

Squats
50 x 6 (110 lbs)
70 x 4 (154 lbs)
90 x 2 (198 lbs)
100 x 6, 6 (220 lbs)
Huge PR, only 5kg off my 1rm. I like this new warm up too, the heavy/low rep set psyches me up and gets me ready for big weights.

ISO Unilateral RDL
Bar x 10 seconds (44 lbs)
40 x 10 seconds (88 lbs)
50 x 10 seconds (110 lbs)
60 x 10 seconds (132 lbs)

Bench Press
Bar x Whatever (44 lbs)
40 x 6 (88 lbs)
55 x 4 (121 lbs)
65 x 4 (143 lbs)
62.5 x 0, MEGA ELBOW PAIN
Should have just done 62.5, elbow probably would have been fine then...I'm going to buy some elbow sleeves and see if that helps my elbow pain, which I have been getting, but it was only minor until now.

Chinups
BW x 6
+10 x 8+3+2.5+2+2 (+22 lbs)
+ indicates 20 seconds rest
I'm trying out Myo style reps because I've stalled with tradition rep ranges. I definitely like it after today!

ISO Unilateral Abs W/ Bench (Still haven't come up with a better name...)
+15 kg x 0:20, 0:20 per leg
1:00 rest between legs

Edit: Fixed the crazy underline thing...
« Last Edit: June 12, 2009, 06:28:56 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Slowman

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Re: Joe's Training Journal
« Reply #37 on: June 12, 2009, 02:37:38 pm »
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I'm not sure if this was mentioned, but drive your head back into the bar when you squat. Your hips are shooting up and you are starting the lift as if it were a good morning. Head back cues you to start the movement in sync.

adarqui

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Re: Joe's Training Journal
« Reply #38 on: June 13, 2009, 05:26:05 pm »
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impressive squatting.. you're on a roll.

Joe

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Re: Joe's Training Journal
« Reply #39 on: June 13, 2009, 07:07:03 pm »
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impressive squatting.. you're on a roll.

2xBW here I come, then on to 2.5xBW... ;D
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #40 on: June 15, 2009, 12:47:31 pm »
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Monday June 15, 2009

Warm Up

The usual Magnificent Mobility warmup

Plyos


Bilateral Linear Line Hops x 2 x 10 seconds
Set 1: 26 per side
Set 2: 26 per side


RA Ankle Pops x 3 x 10

Weights

Squats
Bar x Whatever
50 x 5
70 x 4 felt hard...
95 x 1, failed second rep
NO IDEA, dammit. 95kg felt like a 1RM attempt, at this point I knew nothing good was going to come of this workout and just called it a day........... >:( >:( >:( >:(
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #41 on: June 15, 2009, 12:53:03 pm »
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I'm gonna take tomorrow off and do squat isntead of RDLs on Wednesday, the rest of the workout will remain the same on Wednesday though
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: Joe's Training Journal
« Reply #42 on: June 15, 2009, 03:59:45 pm »
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Monday June 15, 2009

Warm Up

The usual Magnificent Mobility warmup

Plyos


Bilateral Linear Line Hops x 2 x 10 seconds
Set 1: 26 per side
Set 2: 26 per side


RA Ankle Pops x 3 x 10

Weights

Squats
Bar x Whatever
50 x 5
70 x 4 felt hard...
95 x 1, failed second rep
NO IDEA, dammit. 95kg felt like a 1RM attempt, at this point I knew nothing good was going to come of this workout and just called it a day........... >:( >:( >:( >:(

f-a-t-i-g-u-e ;d

nba8340

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Re: Joe's Training Journal
« Reply #43 on: June 23, 2009, 09:56:38 pm »
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looks like a little bit of rounding at the bottom of the squat.  ur breathing is intense bro

Joe

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Re: Joe's Training Journal
« Reply #44 on: June 24, 2009, 01:40:21 pm »
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Ok, I haven't been posting for the last week or so because my training has been messed up, and essentially all I've done is a deload. I did manage to hit 105x3, but that's all.

Wednesday June 24, 2009

Warm up

The usual + 10 non-tripod per leg ala AlexV, those are hard as hell.

Plyos

Unilateral Linear Line Hops x 2 x 10 seconds
RFI Unilateral Linear Line Hops 2 x 10 seconds
Set 1: Left foot - 24 per side, Right foot - 21 per side
Set 2: Left foot - 24 per side, Right foot - 19 per side


Weights

Squats
Bar x 10 (44 lbs)
50 x 5 (110 lbs)
70 x 5 (154 lbs)
85 x 10 (187 lbs)
I've swapped RDLs out, I'm just going to do some easy higher rep squats in this slot instead.

ISO Unilateral HF Squat
Bar x 10 seconds (44 lbs)
40 x 10 seconds (88 lbs)
60 x 10 seconds (132 lbs)
70 x 10 seconds (154 lbs)
Broke my bodyweight on these, awesome. This lift makes me sweat to an insane degree, the 10 rep squats don't even compare, I wonder why.

Dumbbell Row
20 x 6 (44 lbs)
30 x 6 (66 lbs)
40 x 7, 5 (88 lbs)

Dips
BW x 6 (lazy)
+12.5 x 8, 6
That's a big PR from last time I did these.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn