Smaller, weaker and game
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| redmeat |  | ... | 20-05-2011 @ 21:57 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | andydanjosh said:nice work  cheers mate | ||
| redmeat | | ... | 21-05-2011 @ 17:05 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | I've been reading Wendlers 5-3-1 and decided to use that as a basis to get my lifts moving up. As I've said before, its not practical at the moment for me to do separate strength sessions, for the most part they have to be tag-ons to my conditioning stuff - but every now and again like today I can just do a strength workout. I know I'm meant to do 1 of the lifts each session plus accessories but seeings how at the moment once a week is all I can manage for a proper go, I just did as much as I could today. I used one of those spreadsheets and I'm starting from week 2, seeings how I did some 5's over the past couple of weeks. And I'm impatient. Bench Press 1x3 @ 80kg 1x3 @ 90kg 1x4 @ 105kg 5x10 @ 70kg (4 second eccentric phase) Deadlift 1x3 @ 100kg 1x3 @ 115kg 1x8 @ 130kg Log (hang clean and press) 1x3 @ 55kg 1x3 @ 65kg 1x7 @ 70kg - The last set on bench was disappointing - I had 1 or 2 left in me but I didn't do it. not sure why  - Deadlift was ok, felt easy enough - again a few more reps left for sure but the skin on my hands is pathetic and was giving way so I left it. - Log felt ok too. Carb-up day today - weight was down a pound this morning from last week. Wouldn't mind dropping another 1 or 2lbs but really I'd like to stay at this weight and replace fat lbs with muscle pounds. | ||
| redmeat | | ... | 22-05-2011 @ 18:09 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | Completely overdid the carb-up yesterday so feeling a bit sluggish today! No workout planned anyway cos I went to the bodypower expo - never been before and it was awesome! Managed to have a go on some challenges anyway so sort of a semi-workout today.... - Dips with bag of protein - managed 54 reps, was sitting in 3rd at the u90kg division behind 56 and 59 when I left but can't imagine that would stand for too long. - Crucifix... except it was one handed cos someone had robbed one of the bags of protein so was a one-arm hold - just shy of a minute, was never in any danger of going for the record on this one! - Caveman workout - this was the highlight for me, a quick 5 minute circuit in Sean Sherks gas mask, and he gave us a free mask afterwards. Saved me 80 quid! Met him afterwards and was a real nice guy, had a chat about his next fight etc - easily the highlight of my day. Wasn't feeling overly hungry after my blowout yesterday but couldn't resist a wild boar burger - steak and salad for dinner now. Great day | ||
| andydanjosh | | ... | 22-05-2011 @ 18:23 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | like the reps keep it going bud | ||
| redmeat | | ... | 22-05-2011 @ 18:41 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | thanks - reps are ok, its proper strength I lack! | ||
| redmeat | | ... | 23-05-2011 @ 21:44 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | No heavy training today, just the usual conditioning class - this time in the sean sherk training mask I won yesterday at the expo, using the orange mouthpiece (lvl 2) It felt pretty hard today, nothing really of note except my first station was chins and I managed 21 before having to let go which is a new record for me! I did triples and doubles for the remainder of the minute. Diet ok, struggled a bit tonight for some reason but stuck to it so another day in the books. In another week or so I'll look to change it up a bit, maybe having 2 or 3 cheat meals over the week rather than one big ass day, I'll look into it but for now if it ain't broke don't fix it. | ||
| redmeat | | ... | 25-05-2011 @ 21:21 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | yesterday was another day of struggle on the diet - no training in the evening so more time to think about cake! Today though, woke up and all cravings gone - normally if I overdo the carb-up I struggle the next day to stay on the straight and narrow - maybe this was a delayed reaction?! Conditioning tonight - struggled with this new f**kin mask! When I upped the level before after a few workouts I got used to it but this time after 6 workouts its as horrible as it was day 1.... hopefully it'll click soon and I can get intensity back up a bit. Did some hanging core holds and stuff straight after but the girls showed up for their class so had to clear out. Desperately need to get some squats in this week - not done any in weeks! Itching to get next fortnight out of the way so I can get proper routine going. | ||
| redmeat | | ... | 28-05-2011 @ 16:15 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | last few days have been same old, same old - eating clean and doing my conditioning. Today was more of a proper weights day - again it was a case of join in with what was going on and tack some of my own stuff on the end. Was good fun! BENCH 1x5 @ 85kg 1x3 @ 100kg 1x2 @ 110kg 3x10 @ 85kg 1x5 @ 85kg 1x10 @ 80kg INCLINE PRESS 5x6 @ 60kg SINGLE ARM KETTLEBELL PRESS 5x6 @ 24kg DEADLIFT 1x5 @ 110kg 1x3 @ 120kg 1x7 @ 135kg CHINS 1x10 @ +10kg 4x6 @ +10kg Was a decent workout - was expecting more from my failure set on bench but it'll come. Deadlift felt easy enough on my back, grip stood up ok too. Temptation is to jump forward a couple weeks on the weights but I'll leave it as it is for now. No squats for ages now, I'll make it a priority for next weekend. The week after, I should have a much better routine going. | ||
| redmeat | | ... | 02-06-2011 @ 00:46 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | not a helluva lot to report - no training Sunday Monday or Tuesday cos I went to Wembley to see the Mighty Swans bust into the big time!! awesome day with my brother and my dad. Took the sunday and monday off the diet, and paid for it the last 2 days. If I take one day off, the next morning is a struggle for cravings, but then it passes. 2 days off and only last thing tonight have I stopped having to talk myself out of donuts! Trained tonight, felt good - think I'm adapting slowly to the second level on this bas***d training mask. Scheduled to train conditioning Thurs, Fri and Sat - hoping to throw in some strength sets after at least one of those sessions and get a pure strength workout in too. From next week I'll be able to commit to more strength sessions. On Sunday, weighed in at an adult-lifetime-low of 73kg, 31.25" waist and 32" fattest-bit-of-belly so body comp improving. | ||
| Wiegieboard | | ... | 02-06-2011 @ 02:51 |
 as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Dieting is so damn hard dude you're doing real well! Can't wait to see how the next few weeks unfold on it. Great work so far | ||
| redmeat | | ... | 03-06-2011 @ 23:55 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | Wiegieboard said:Dieting is so damn hard dude you're doing real well! Can't wait to see how the next few weeks unfold on it. Great work so far cheers mate - I'm more or less in a groove with the diet now, I only really struggle with it when I get out of my routine, like having 2 days off instead of 1. Today was probably the only day I didn't really struggle this week! Training was good - hit a solid level of intensity tonight on conditioning with the mask on, still not where I want it to be but improvements starting to come now. Thank God! Afterwards I did a bit of log: 1x1 @ 70kg 1x1 @ 80kg 1x1 @ 87.5kg PR Not a massive lift by anyones standards but I think 90kg is comfortably there if I was fresh. Conditioning tomorrow, then from Sunday I can start getting a bit more structured and will also have more time to train. Be my last summer as a student so making the most of it!! Not sure on diet day-off this week, was thinking tomorrow but its only been 4 days on. I'll see how I feel. | ||
| redmeat | | ... | 04-06-2011 @ 19:13 |
Member 2423, 25 posts SQ 150, BP 125, DL 155430.0 kgs @ 73kgs UnEq | Didn't bother with the diet day off, feeling good today but a bit stiff from 3 conditioning days in a row. Best do another then! Pretty brutal workout today - a Tag Team set-up I've not done before: Two teams against each other, same exercises with a 150kg tyre flip for 20 reps being the 'timer'. When one guy does his 20 reps, the everyone moves over a station (things like deadlifts, ring pull-ups etc, box jumps etc) - so you have to flip fast to give your guys a break and to beat the other team. Everyone does 4 rounds so was a total of 80 flips. Its obviously a pretty light tyre but great for fitness! I did this without the mask, my first workout for 6 weeks without it. And it felt great! I felt like I'd been let off the leash and could really go balls out on the stations. I noticed my recovery from the hardest exercise (flips) was very quick and that I never got out of breath. My muscles started burning and failing, and my heart was racing - yeah - but my wind was a complete non-issue. As a guy who used to have a 42" waist (at 5 foot 3) and sweated after running up stairs, this is a big deal!! What I will do from now on is have 2 (maybe 3) weeks on the mask and then a week (or maybe 2) off the mask. This will give me a chance to benefit from the mask but also be able to really up the intensity on the weeks without so I can blast my muscular endurance. My wind has been the limiting factor when I have the mask on because you get no air - so my muscles never really fail, if I pause on a station its to take some breaths before going again. Now, no mask training means it lets me push the muscles themselves harder. Before the mask, my muscles would sometimes fatigue first on certain exercises, but mainly it was breathing out of my arse that stopped me pushing harder. Now I don't need to breathe out of my arse and can get on with smashing my reps out. From tomorrow I have access to proper weights/gym etc so can get my routine going! | ||