Monday 25 March 2013

A Monday that I deserve?

Well, I'm off work for a couple of days, which means I can get my training done during the day.  Which is good - so, after a leisurely morning, I got to the gym at 10.30 and began training.

I've also decided to change my training protocol ever so slightly.  So, I am now doing a programme that will look a little like this...

Monday - Squat, bench, row, dip, hyper, weighted sit ups
Tuesday - Squat, press, deadlift, chin up, weighted sit ups
Friday - Squat, bench, row, dip, chin up, tricep extension, DB curl/preacher curl

I'll work in the following way... 1 x warm up set, 1 x intermediate set, 3 x working sets.  All 8 reps per set.

So today's workout was...

Squat: 70kg, 90kg, 3 x 125kg
Bench: 60kg, 70kg, 3 x 80kg
Row: 40kg, 50kg, 3 x 60kg
Dip: 60lb, 45lb, 3 x 35lb
Hyper: 5 x 10 @ 10kg
Weighted sit ups: 5 x 30 @ 15kg

Surprise Saturday.

So, no rugby.  What's a man to do?  Train, that's what.  Train and try to emulate what I might do in a game.  So, it was either to be higher reps and lower weights in an effort to get a good old sweat on.  Or it was going to be shouting a load of rubbish, occasionally headbutting things and standing on people who were simply in my way.

Thankfully, I chose the former as I'm not sure the 18st powerlifter would have taken kindly to being stomped on and I think the 11st skinny six-pack boys would have cried if I'd headbutted them.

So, I did the following...

Squat: 1 x 10 @ 60kg, 4 x 10 @ 80kg
Barbell press: 1 x 10 @ 30kg, 4 x 10 @ 40kg
Deadlift: 1 x 6 @ 60kg, 4 x 6 @ 80kg
Clean and press: 1 x 10 @ 30kg, 4 x 10 @ 40kg
Bench press: 1 x 10 @ 60kg, 4 x 10 @ 70kg
Dumbbell curl: 1 x 10 @ 17.5kg, 4 x 10 @ 20kg

I have to say that I really enjoyed this session and it was something a little different to my normal sessions.  I trained well and kept the intensity up.  On Sunday, I did ache - particularly on my inner thighs and my trapezius.

Saturday 23 March 2013

Freezing Friday

The last regular training session of the week and delighted I am to be doing it!  Following the normal plan today - squat/bench/row/dip/pull up/tricep cable.

So, the weights...

Squat: 70kg, 90kg, 105kg, 125kg, 140kg
Bench press: 50kg, 65kg, 75kg, 90kg, 100kg
Barbell Row: 45kg, 55kg, 65kg, 75kg, 85kg
Dip (assisted): 80lb, 75lb, 65lb, 55lb, 45lb
Chin up (assisted): 80lb (5 x 5)
Tricep cable extension: 25kg, 30kg, 35kg, 40kg, 45kg

Squat felt good, but I was stopped after set 4 and went cold, so did another set of 5 @ 100kg as a re-warm up.

Bench press was a solid session and wasn't too bad, really.  Fairly standard stuff, really.

Row again felt good and powerful, which is what I'm aiming for.

After previous weeks, I've decided that actual dips are going to be better than the dip machine.  But I wasn't sure where to start, assistance-wise as I've not dipped in a good while.  Felt really good and I think I'll give actual proper bodyweight dips a go next week.

Chin up - by God are these difficult!  Something to work on over the next few weeks/months.  I want to get towards bodyweight on these - might take some time though!

Tricep extension again was good - thought I'd push the weight up a little and managed 45kg which is a new PB!

Wednesday 20 March 2013

Wednesday the weird.

Sometimes, things go well.  Sometimes things go tits up.  Mainly, things go tits up.  But today, stuff just happened and it made me feel good!

I've been having a little think about my training and nutrition etc.  I generally get between 5 and 7 hours sleep per night, which is plenty for me.  So that side of things is good.  Nutritionally, I've become a lot better - making smarter choices and actually having treats, instead of those treat items becoming part and parcel of my daily intake.  So, in caloric deficit, I'm struggling to make decent gains in the gym - I've definitely gained strength and my technique on the squat/deadlift has come on massively over the last 6-8 weeks.  But, I'm beginning to stall, because I'm not eating enough - because I want to lose bodyfat more than I want to gain muscle.

So, I'm going to keep the core of my workouts the same and I won't be looking to add weight every week - I'll do it when the previous session was completed with good form and all 5 of the heavy set were done in one go.

With that in mind, I had a slight change to today's session.

Squat: 65kg, 75kg, 90kg, 110kg, 110kg - all x8 reps.
Standing Press: 40kg, 45kg, 55kg, 60kg, 3 x 65kg
Deadlift: 60kg, 90kg, 110kg, 125kg, 135kg
Weighted sit up: 5 sets x 30 @ 15kg


The squat went well with the extra lighter set.  But it's not too difficult as I'm a 140kg squatter anyway.

Standing press went OK until the last set and without almost doing a push-press, I couldn't get more than 3 reps.

Deadlift would have gone a lot better if I'd remembered my lifting straps - my grip was beginning to give out at 125kg, so I didn't push to the 145kg as there's no way that I could have held on.  I disappointed myself there.

Sit ups went well - this was the first time that I've done 5 sets of 30 with the 15kg.  Looking at ways of making it heavier next week - I think I might do a middle set with a 20kg plate and see how that feels.

Tuesday 19 March 2013

Mondays are no fun.

Phelgmatic.  That is the word of the day and it sums up my gym session, really.

You'd think that I'd be buoyed by last week's PBs.  But, no.  Instead I just feel like I could sleep and not bother with anything.  I'm blaming the amount of junk food that I ate during the weekend.  Must eat better during the weekends.

Anyway - the training plan...

Squat: 75kg, 90kg, 110kg, 125kg, 145kg
Bench:  55kg, 65kg, 80kg, 90kg, 100kg
Row: 45kg, 55kg, 75kg, 80kg, 85kg
Hypers: 1 x 10 @ bw, 4 x 10 @ 10kg
Sit ups: 1x30 @ 10kg, 4 x 30 @ 15kg

But before I did that, I had to hang around and weight for the squat rack to become free.  So I ended up doing...

Wide grip lat pullwdown: 55kg, 65kg, 75kg, 80kg, 85kg (all 10 reps)
Leg press: 200kg (2 x 10)

So, after the 2 time filling exercises were done, I dived onto the squat rack and had a reasonable squat, didn't get as low on a couple of the 145kg reps, so I'll do the same session next week and hope for some improvement in the next week.

Bench was OK - being un-spotted, I'm a little nervous about having that weight overhead.  So I didn't do the prescribed 105kg.

Rowing is still difficult, especially at that weight, but I've had a decent gain in it before, so I'll stick with it.

Thank Funk It's Friday

Another training week draws to a close.  More squats squatted, more benches pressed, more deads lifted.

I head off to the gym straight from work so that I can finish early and get some food as early as possible and I also know that this is my biggest gym session of the week.

Squat: 70kg, 90kg, 105kg, 125kg, 145kg (x3), 105kg (x8)
Bench Press: 50kg, 65kg, 75kg, 90kg, 105kg (x3), 75kg (x8)
Row: 45kg, 55kg, 65kg, 75kg, 90kg (x3), 65kg (x8)
Tricep Dip Machine: 3x8 @ 110kg
Bicep Curl: 3x8 @ 50lb (22.7kg)
Tricep Cable Extension: 3 x 8 @ 35kg

Squat went well - the middle rep on the heavy set wasn't so great and I didn't go as low as I'd hoped.  The 8 reps on the final set were a bit of a killer though.

Bench press was also good - managed to breeze through the warm up sets and because I'm un-spotted, I did 2 reps, re-racked, then did the last heavy rep.

Rowing is getting very tough now.  The jump from 75kg to 90kg is not a kind one and I really struggled with the last 90kg rep.

The assistance exercises are going well - up to 110kg one dip machine.  I really ought to be less lazy and go use the assisted dip station upstairs.  I don't think that I'll be that far off bodyweight, which will be a real achievement at just under 18 stone.  Managed to have a good bicep curl session, although I was using odd dumbbells - one has a thick grip and the other is thinner so they felt very different in my hands.

So that's a PB equalling bench press, a deadlift PB and a squat PB this week.  Pretty pleasing stuff!

Tuesday 12 March 2013

Tremendous Tuesday

Lessons that I've learned today...  Not eating much, then trying to pull a personal record deadlift isn't easy.  But then PRs aren't easy.

Today's pre-workout food... Nothing.  No food until post training today.  Maybe not ideal, but every week, I'm having a fasting day where I consume no more than 600kcal.  I felt OK about not eating today and it didn't really affect me that much - I think that I got more fatigue from consecutive days working out than I got from not eating.

Anyway - the workout today...

Squat: 75kg, 90kg, 110kg, 110kg
Overhead Press: 40kg, 50kg, 55kg, 65kg
Deadlift: 90kg, 110kg, 125kg, 145kg
Sit ups: 5 x 30 (+15kg)

Squat went well - nice and low, good explosive power on the way back up.  Nothing too taxing as it's a lighter squat workout.

Overhead press seems a little easier now that I'm gripping the bar better.  Equal PR on that one, which was pleasing.

Deadlift was always going to be challenging.  The last set was really a 5 sets of 1 rep as I had to re-wrap to the bar and by heck (as my granddad would have said) was it heavy.  But, I wanted to make sure that I shifted the weight 5 times.  I'll keep at 145kg until I pull it in one set of 5.  But, it was new territory - 3 plates and a little bit more!

Sit ups were a PR in terms of reps at that weight, too.

So I celebrated with 600kcal of fish, stir fry veg and noodles.  Tomorrow, I might eat a little bit more and I feel that I'll have earned it!

Monday 11 March 2013

Murky Monday

Outside it's cold, windy and snowy.  For once, the gym was warmer inside than it was outside.  I'm fairly sure that one of the heaters was on, too.  Which just goes to prove exactly how cold it is.  Perfect weather for getting a sweat on then!

So, today's workout is all about building on last week's successful gym session.  Squat, bench press, row, hypers and sit ups.  All with some kind of improvement; either in total volume or in maximum weight.

Squat: 70kg, 90kg, 105kg, 125kg, 140kg
Bench press: 50kg, 65kg, 75kg, 90kg, 100kg
Row: 45kg, 55kg, 65kg, 75kg, 85kg
Hyper: 5 x 10 @ 10kg
Sit ups: 3 x 30 @ 10kg, 2 x 30 @ 15kg

Squat went well and apart from a poor 3rd rep on the last set (for some reason I didn't go as low as I could/should have), it was a solid session and pleasing - I'll be going up 5kg next week and feel confident that it won't cause too much of an issue.

Bench press was OK - the last 2 reps felt difficult and I always seem to struggle with bench press on a Monday, especially after playing prop at rugby.

Row was difficult, I think I've found my level now, which is good as I'm no longer coasting along.

Hyperextension seemed ok - 5 sets all weighted, which I think is an improvement by 1 set (weighted).

Sit ups were another step up in terms of weight and reps - I did 105 reps last week.  This week, I did 150 reps and I didn't bother holding a 5kg weight - I was straight into the 10kg.

So, overall, it was a good session.

But, I have a couple of gripes.  Firstly, people who go to the gym wearing jeans.  Why?  I wouldn't work out in jeans.  Totally beyond me. Secondly, people who go to the gym in their work clothes - how difficult is it to go to work with a gym bag.  Lastly, people who stack massive weights up, then grunt around as if they're in a death metal band, then do piddly little partial reps.#

If I had a gym, all of these people would be banned within a week.  But then I'm a grumpy toad.

Sunday 10 March 2013

Feeling Ready For The Weekend Friday

Training week finished.  I had a pretty rubbish training week last week and was looking to make amends this week - even though I'd taken a slight step back in terms of weight.

So, Friday's session...

Squat: 70kg, 85kg, 100kg, 120kg, 140kg (3), 100kg (8)
Bench: 50kg, 65kg, 75kg, 90kg, 100kg (3), 75kg (8)
Row: 40kg, 50kg, 60kg, 70kg, 85kg (3), 60kg (8)
Tricep dip: 3 x 8 @ 100kg
DB curl: 3 x 8 @ 20kg
Tricep cable extension: 3 x 8 @ 30kg

Squats went really well and I swept through them in a very pleasing manner.  No issues whatsoever there.

Bench press was good again and the 100x3 almost felt easy - there was a fair bit left in me, which is pleasing - I feel another 10kg there for 3 reps.

Row was more challenging - mainly because I've upped the weights and found a weight that's giving me a good challenge.

The assistance exercises were good and I could see no real issue with any of the weights - they'll go up as I see fit.  Tricep dip was good - 100kg is an improvement on last week and was a good struggle by the end of the set.  DB curl was good again - just a shame that there doesn't seem to be any 22.5kg DBs as 25kg might be a bit much at the minute, I suppose I'll have to hunt down some 55lb weights.  Tricep cable was OK - I think I might use the rope attachment on alternate weeks, just for a slightly different hit.

Tuesday 5 March 2013

That's more like it Tuesday.

Carrying on from yesterday's encouraging session, I had the traditional lack of rest day and straight into deadlifting.  Last week and in previous weeks, I've been meaning to dig out some straps and give those a go to see if I could pull a little easier.  So, I set off to the gym, got there, ran back, picked up the straps and went back to the gym.

Tonight's squat is an 'easy' squat session aimed at recovery from last night's exertions.  Followed by the overhead press, then into the heavy deadlifting.  All topped off with a sit up session, to keep the core strong.

So, the session:

Squat: 70kg, 85kg, 100kg, 100kg
OHP: 40kg, 50kg, 55kg, 60kg
Deadlift: 85kg, 100kg, 120kg (s), 140kg (s)
Situps: 2 x 30 @ 10kg, 2 x 30 @ 15kg

The squat was easy enough - making sure that I used correct form, contracted my core and got the hips past horizontal.  Standard after squatting more than that yesterday.

Overhead press was OK, but I went for a slightly narrower grip that brought the elbows in slightly and the weight went up with no real issues - looking forward to trying that technique next week with more weight - maybe I've been doing it wrong.  I'll be doing a bit of research into the correct mechanics to work the shoulders properly.

Deadlift felt good on the first 2 sets and I did these without the straps as I don't want to rely on the straps.  But for the last 2 sets, I used them.  They were fiddly and it took some time to get a decent and tight grip.  I personally think that they're a little bit too short, but I'll persevere and see whether I get on with them.  The straps seemed to make the exercise easier and I managed to get back to the weight that I should have been pulling last week (in fact, I failed at 140kg last week), this week, I managed to get the full set of 5 out.  I have a good deal of confidence that I can get to that 170kg target soon.

Sit ups were OK.  I managed them without too much fuss and did more reps and volume than last night.


I enjoyed the session tonight and it was good to get a little confidence in all of the exercises.  I've re-started taking the creatine and (on a workout day) taking Pulse v4 by MyProtein.  I plan on taking the Pulse pre-workout/rugby/rugby training and for this week, I'll be topping up the creatine as I'm on the loading phase.  I'm aiming at 10g creatine per day for the first week, then I'll take another month of 5g per day and we'll see if either the placebo effect, or the creatine helps me make some gains.  I'm not overly bothered which one happens, as long as the result is some gains.

Maybe this is better Monday

After last week's fairly rubbish sessions and not being able to get to the gym on Friday (happy birthday, mother!), I had a weekend of not watching my food so much.  But still a weekend of effort with rugby; how I love playing loosehead prop.  By love, I mean dislike with a passion.  Only one person to headbut, a weird binding position with my left arm and for this week, a second row that liked to de-bag me before every scrummage.  My one scrummage at tighthead was an utter delight - engage the scrummage, let the loosehead think he's got underneath me, then strangle him with his own arm.  Sunday saw the boxing circuits class where I found out that I wasn't the only one that suffered in the legs from all of the plyometrics - I saw a new PB on pressups in a minute, which was pleasing (41, with room for more).

So, onto Monday's session.  I wasn't particularly wanting to progress the weights after failing last week, so I went back a week on the plan.

Squat: 70kg, 85kg, 100kg, 120kg, 135kg
Bench: 50kg, 65kg, 75kg, 90kg, 95kg
Row: 50kg, 65kg, 75kg, 80kg, 85kg
Hypers: 10 @ BW, 4 x 10 +10kg
Sit ups: 50 +5kg, 25 +10kg, 30 +15kg

Squat:  this went well and I felt some confidence come back.  135kg was shifted without much drama and I didn't stall part way through any reps.  Pleasing stuff.

Bench:  again, this all went swimmingly.  The 5 @ 95kg were difficult, but very do-able, as they should be.

Row:  I had a brain-fart and read my weights wrong.  I was reading from the bench press column until the 3rd set, when I thought 'blimey, this is heavy for set 3!'.  But, having shifted the weight, I didn't want to back down, so I added 2.5kg each side for the remaining sets.  Pretty chuffed to have done 85kg.

Hypers:  these went without much hitch, although I think I perhaps need to go lower before I extend.

Sit ups:  as these are getting easier, I decided to miss the 2.5kg weight and go straight into 50 reps using the 5kg weight.  Then upped the weight to 10kg for the next set.  On the last set, I decided to do at least 25 or until I couldn't do any more.  I got to 30 and I was feeling cramps in my stomach muscles, so I called it a day at that.  Pretty chuffed with the sit ups on the scale of things.

Terrible Tuesday

So, following on from the previous day's rubbish session, I decided that it would only make sense to have consecutive weak days.  Cue lots of frustration and head shaking as I struggled through the deadlift and shoulder press session.

So...

Squat: 70kg, 90kg, 105kg, 105kg,
OHP: 40kg, 50kg, 55kg, 65kg,
Deadlift: 90kg, 105kg, 125kg, 140kg (x1)
Sit ups: 25 +2.5kg, 25 +5kg, 25 + 10kg, 25 +kg,

Squat:  after Monday's rubbish squatting effort, I wasn't looking forward to this.  But coasted through as it's only 4 sets and less weight.

OHP:  Went reasonably well, really struggled with the last couple of reps on the last set, which is to be expected.

Deadlift:  another poo session.  My back was painful, my arms felt dead and had no grip strength.  I only managed one rep with the 140kg weight, so was less than pleased with that.  Back to the drawing board, I think.

Sit ups:  these are getting easier, so I managed to up the resistance.  I'm not sure that the 2.5kg resistance is doing all that much for me, so I might drop that weight in favour of more at 5kg.



Another session where I just didn't enjoy it and I didn't feel strong.  Unsure whether it's in my head, in my nutrition or fatigue from rugby and boxing circuits over the weekend.  Maybe a couple of days away from the gym will sort me out.