Please Scroll Down to See Forums Below
AB's Happy Smiley Thoughts journal
- Thread starter anotherbutters
- Start date
anotherbutters
New member
Good call, Nelms. I haven't run for a long time, so it's probably worth starting up again. A light jog for 15-20 mins one morning, interspersed with sprints?
asdf, my previous bulk was too much (1.5lb per week), so I'll aim for 1lb per week max this time round. I want to bulk for several months, so I don't really want to have to stop half way through because I've put on too much fat. I'll add in some GPP work too, basically to get me more active and to help with the strength training. No long cardio sessions.
I'm skipping tonight's GPP workout. It looks like I have half a ball-bearing implanted under the skin where the back of my left hand connects to the wrist
. It swelled up like this when I was benching 3x per week on my half-baked HST run a couple of months ago. It doesn't hurt unless I really flex it, since it affects the ROM slightly.
Maybe I should have done some sprints. It's too late now, I'm settled in for the night
And McGill's Ultimate Back Fitness and Performance has finally arrived. On flicking through it, it looks to be a fantastic book. I thought it was going to be full of rehab exercises for people with back complaints, but it's more general than that and full of useful info for everyone.
asdf, my previous bulk was too much (1.5lb per week), so I'll aim for 1lb per week max this time round. I want to bulk for several months, so I don't really want to have to stop half way through because I've put on too much fat. I'll add in some GPP work too, basically to get me more active and to help with the strength training. No long cardio sessions.
I'm skipping tonight's GPP workout. It looks like I have half a ball-bearing implanted under the skin where the back of my left hand connects to the wrist
. It swelled up like this when I was benching 3x per week on my half-baked HST run a couple of months ago. It doesn't hurt unless I really flex it, since it affects the ROM slightly.Maybe I should have done some sprints. It's too late now, I'm settled in for the night
And McGill's Ultimate Back Fitness and Performance has finally arrived. On flicking through it, it looks to be a fantastic book. I thought it was going to be full of rehab exercises for people with back complaints, but it's more general than that and full of useful info for everyone.
anotherbutters
New member
SF 5x5 Week 4, Monday
Bodyweight: back at 80kg. My schedule was all over the place at the weekend and I thought I'd eaten enough, but obviously not.
1. OH Squats (kg)
bar x 10
30 x 5
35 x 5
40 x 3
Lost my balance a bit on the 40's and decided to leave it there. My wrist's a lot better, but I don't want to aggravate it.
2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5 ..... up 6kg from last Monday and 2kg from Friday
Moderately hard, but never a doubt. I didn't bother with the safety bars. My strength really is coming back quicker now, putting me ahead of my 4kg per week schedule.
3. Cleans (kg) - going for triples today, maybe 60kg (1 plate), 3RM = 55kg
(warmup: bar x 5)
35 x 5
40 x 5
45 x 3
53 x 3 ..... I had the best form I've ever had up to this point, managing to get the 2nd pull well and get under the bar quickly - something I've struggled to do together before today. Decided to go for 60kg. I know it's not a lot, but I haven't done it before.
60 x 1 ..... did one rep, then reverse curled the 2nd rep and threw it into the air in front of me. WTF? Decided to give it another go...
AB's mind: c'mon, this is easy
AB's body: I'm not doing it
60 x 0 - 'refused'
AB's mind: WTF, I've done one rep already!
AB's body: nope
60 x 0 - 'refused'
AB's mind: this is stupid, c'mon!
AB's body: have this instead
60 x 1 - powerclean
goddammit!
60 x 1 clean - yes! then refused the 2nd rep
try again...
60 x 2 clean - didn't quite get under it enough on either rep, but I stood up with it anyway
I just couldn't coordinate my muscles to do the top set. I guess I need to drop the weight and 'hone the groove' more. I've only been full cleaning for 2-3 weeks. I had brilliant form up to the 53kg set, so I'm really happy with these anyway. 60kg was just a bit of fun.
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
57 x 5
65 x 5, up 2kg from last Monday, 1kg from last Friday
Hard, but never a doubt. Like squats, I feel like I'm getting back into these.
5. Core work
Single leg back bridges
4 x 8 secs
5 x 8 secs
I've decided to go back to some of the exercises recommended by the physio a few weeks ago. I was crap at these, but I shouldn't be - exactly why I should still be doing them.
I was going to carry on with other core work, but a couple of Mallards landed right outside the patio windows where I was working out, so I had to stop to watch and feed them They're so cute and comical looking and refreshingly tame. They're still there now, peering in watching me type this. I gave them 1/2 cup oats and some raisins 
Comments
So, overall, a good workout. When I started this 3-4 weeks ago, I felt as though I'd forgotten how to use my muscles, especially when squatting. It was like I didn't know how to activate them. I'd try lifting a weight but I couldn't even get to the straining point - my legs would just give up. I now feel like I can start pushing myself. Neural adaptation at its finest!
Bodyweight: back at 80kg. My schedule was all over the place at the weekend and I thought I'd eaten enough, but obviously not.
1. OH Squats (kg)
bar x 10
30 x 5
35 x 5
40 x 3
Lost my balance a bit on the 40's and decided to leave it there. My wrist's a lot better, but I don't want to aggravate it.
2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5 ..... up 6kg from last Monday and 2kg from Friday
Moderately hard, but never a doubt. I didn't bother with the safety bars. My strength really is coming back quicker now, putting me ahead of my 4kg per week schedule.
3. Cleans (kg) - going for triples today, maybe 60kg (1 plate), 3RM = 55kg
(warmup: bar x 5)
35 x 5
40 x 5
45 x 3
53 x 3 ..... I had the best form I've ever had up to this point, managing to get the 2nd pull well and get under the bar quickly - something I've struggled to do together before today. Decided to go for 60kg. I know it's not a lot, but I haven't done it before.
60 x 1 ..... did one rep, then reverse curled the 2nd rep and threw it into the air in front of me. WTF? Decided to give it another go...
AB's mind: c'mon, this is easy
AB's body: I'm not doing it
60 x 0 - 'refused'
AB's mind: WTF, I've done one rep already!
AB's body: nope
60 x 0 - 'refused'
AB's mind: this is stupid, c'mon!
AB's body: have this instead
60 x 1 - powerclean
goddammit!
60 x 1 clean - yes! then refused the 2nd rep
try again...
60 x 2 clean - didn't quite get under it enough on either rep, but I stood up with it anyway
I just couldn't coordinate my muscles to do the top set. I guess I need to drop the weight and 'hone the groove' more. I've only been full cleaning for 2-3 weeks. I had brilliant form up to the 53kg set, so I'm really happy with these anyway. 60kg was just a bit of fun.
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
57 x 5
65 x 5, up 2kg from last Monday, 1kg from last Friday
Hard, but never a doubt. Like squats, I feel like I'm getting back into these.
5. Core work
Single leg back bridges
4 x 8 secs
5 x 8 secs
I've decided to go back to some of the exercises recommended by the physio a few weeks ago. I was crap at these, but I shouldn't be - exactly why I should still be doing them.
I was going to carry on with other core work, but a couple of Mallards landed right outside the patio windows where I was working out, so I had to stop to watch and feed them
They're so cute and comical looking and refreshingly tame. They're still there now, peering in watching me type this. I gave them 1/2 cup oats and some raisins Comments
So, overall, a good workout. When I started this 3-4 weeks ago, I felt as though I'd forgotten how to use my muscles, especially when squatting. It was like I didn't know how to activate them. I'd try lifting a weight but I couldn't even get to the straining point - my legs would just give up. I now feel like I can start pushing myself. Neural adaptation at its finest!
Cynical Simian
New member
anotherbutters said:I was going to carry on with other core work, but a couple of Mallards landed right outside the patio windows where I was working out, so I had to stop to watch and feed them
And I thought Guinness's excuses for not doing cardio were bad.
Good to see your strength and coordination returning. That dialogue on cleans had me laughing.
anotherbutters
New member
Week 4, Tuesday - GPP prep work
In preparation for doing some sprints for GPP work, I went out for a 10-15 min run. I haven't been for a run in about 18 months, so this was just a gentle intro. I had shin splints as soon as I started, but it got better as I warmed up.
I ought to this again on Thursday so I get used to it, but I also want to do the weight-based GPP work then. Or maybe I ought to get up earlier and run in the mornings. Hmm, don't like the sound of that though. Maybe I should do both - weight based GPP work, then go out and do some sprints to finish off.
In preparation for doing some sprints for GPP work, I went out for a 10-15 min run. I haven't been for a run in about 18 months, so this was just a gentle intro. I had shin splints as soon as I started, but it got better as I warmed up.
I ought to this again on Thursday so I get used to it, but I also want to do the weight-based GPP work then. Or maybe I ought to get up earlier and run in the mornings. Hmm, don't like the sound of that though. Maybe I should do both - weight based GPP work, then go out and do some sprints to finish off.
anotherbutters
New member
It sounds like fun, but I just couldn't imagine dragging it up and down the street with all the noise. What do you do, throw it in the back of the car and drive to a field or something?
Jim Ouini
New member
Yeah I've taken it to a nearby park with some 45lb plates and had at it. I found a nice flat strip of land that has a slight incline, so that makes it tougher. Haven't done it for awhile but now that the weather's getting nice I'll probably do it for some additional GPP this summer.
anotherbutters
New member
Last week, I did a bit of a bar complex, then carried all my 45lb plates upstairs one by one, then did some rowing, then carried the plates downstairs again. It was a bit bizarre, but fun, so that was going to become one of my GPP workouts (but I'll do more than one circuit next time).
