20/8/8

Weights last night:

Squat: 1 and a half sets @ 110kg, 1 and a half sets @ 100kg.
Press: 48.5kg
Powerclean: 50kg

Explanation:

For the first time in a long time, I couldn't make one of my squat reps. I didn't have the power out of the hole, so I had to dump the bar on the safety rails in the squat cage. Squat cages are awesome.
I finished the sets at 100kg, but was totally rooted at the end.
I think this was mostly because of not enough sleep leading to sub-optimal recovery from my 107.5kg effort two days previous.
I got more than 8 hours sleep last night, and I feel good this morning. Gotta get more sleep.

I've reset my powercleans back to 50kg to work on form.

All for now.

J

Back to it.

Weights last night:
Squat: 107.5
Bench: 80
Dead: 140

Last squat reps were a little dodgy... gotta keep my chest up, and head down.
Bench was a little scary with no spotter, but it meant that I had to commit or pain would ensue.
Funny thing is it was only about 6 months ago (I think) that I tried to press 70kg, and I couldn't even get the bar off the rack, and now I'm pushing out 3x5 @ 80kg.
Awesome.

I've been stretching my lowerback/glutes, and it's not as sore anymore. I think I just pulled something earlier and now it's healing. No major upset.

Another note: a dude I know just blew out hi ACL, and tore the cartilage in his knee playing football. And they say that weights and Parkour is dangerous!

J

Solo

Trained solo today around the property.
Took more of a conditioning approach, and it looked kinda like this:

10 x sprints (30m sprint-30m walk) no rest between.
10 sets of quadrupedal sideways movements - (each 3 steps right, then 3 left)
30m quadrupedal forward, 30m backward.
15 x wall climbups
Tree climbing - found a couple of routes through the branches, and did 12 circuits alternating routes.
Jump to roll practice - Jumping off log to ground, roll 10 times each side.
Muscleup practice on tree branch - 10 attempts, some successful. Trying to get both elbows over at the same time.
Jogged in between stations.

This all took me about 2 hours from start to finish.

Interesting note on today's sesh, I nearly spewed after the sprints and quadrupedal movement. I had a pretty big breakfast (6 Weetbix + 1 egg on muffin), which may have contributed, even though I trained 3 hours after I ate.
Either way, I have to get better at sprints and other sustained intense exercise.

I'm thinking of changing up my weights routine... maybe cut down on the amount of deadlifts I'm doing, and add in some more chinups and pullups.
This is because I've been having stiffness and soreness in my lower back, especially after big deadlifting sessions combined with heavy squats. I'm resting it for the moment, but if it doesn't heal fully, I'll make the change.

All.

J

11/8/8

Weights last night:

squat: 105, Bench: 78.5, Dead: 137.5

I'm fast on the way to a 1.5x bodyweight squat (112.5kgs) and a 2xBW Deadlift (150kg).
These have been goals for a while, and it will be awesome to finally get there.

My form has been a little sketchy on heavy squats and deads, so I'm reducing the size of my weight increases for these lifts. I will still increase, just not as quickly.

I'm gonna try to concentrate on shinsplints recovery and prevention over the next couple of months... I've got a calendar/reminder system and everything.

out.

J

The big ton

I hit the big 100kg squat today, WOOT!
A couple of reps were sketchy, with the bar trying to roll forward, so I have to remember to keep my chest up next time. I think that it was mainly psychological as my brain thinks "WTF! I have 100kg across my back!".

I also hit 77.5kg benchpress and a 135kg deadlift.
I've been raising my deadlift by 5kg increments per workout, but I'm not sure how long I can keep that pace up, so I might have to only put 2.5kg extra on the bar soon.
A 135kg deadlift gives your butt one hell of a workout!

peace

J

All is well

Went to the class on Sunday with Jo. Was just doing casual training, not going hard - testing out my knees. On a positive note, the knees seems fine! Now I just gotta sort out the shin splints issue...
Also my muscular endurance epic failed in the warmups during the sideways quadrupedal thing! Something to work on...

Weights last night.
Squat: 97.5kg (next up the big 100!), OH Press: 45kg, Powerclean: 67.5kg.

I filmed my workout last night with a view to checking my form on powercleans, but the video camera started wigging out about half way through (it was COOOOLD out in the shed) and it looks like it didn't catch the powercleans. ARG. At least I can check if my squat form has drifted.

J

and again...

Gym again tonight.

Squat: 95kg, Bench: 76kg, Dead: 130kg Still gaining, W00T!

I hope to make the class on Sunday arvo this week, so I can see how my knees go after some impact work. Hopefully should be sweet!

J