FF's trying to get back on the wagon training

deload day 4

Squat deload

Lots of mobility work stretching and foam rolling, bodyweight exercises etc.

Squats:

Bar x lots
40 x 20

Working set:

60x5
72.5x5
85x5

Dropset: 60x12
Frontsquat:60x10

DB Reverse lunge:

16x12
18x12
20x12
22x12
24x10

Goblet squat with pulse

12x10
12x10
14x10
16x8
16x8
 
Cycle 2 - Day 1 Bench

5rep week

Bench:

WU:
Bar
40*10

WS:
72.5*5
85*5
95*9 +3 negatives

DS 60*14

Dips:

Bw*8
10*6
20*5
30*5
20*8

Incline Db alt press:

24*8
26*6
28*7
28*4

Bench started off really tough but the last set felt a lot easier. Was fried though couldn't do much with dips or Db incline. Very fatigued. Progressing well though 1rms are on target. :)
 
Cylce 2 - Day 2 Deadlifts

Trained in the morning - hated it for such a big volume day. However I stuffed my face afterwards! :D

Deads

Warm up
Bar*lots
60*20
100*10

122.5*5
142.5*5
162.5*11 - forgot chalk so grip had to go to mixed and even then it wasn't as easy.

Deficit 60*10

Pull ups

Bw*6
10*5
20*5
30*5
BW*9

Db rows

40*5
40*5
42*8
 
icecold said:
I'm sure I've said this before, but strong benching for a guy who doesn't like benching!

As usual, I'm a big fan of your assistance work :)
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Thanks - I like to vary it and make it more challenging. The more I can keep away from machines and learn how to utilise my own bodyweight, and natural movements as I can, the stronger and better I will be than all the machine rats.
 
Cylce 2 - Day 3 OHP

This is going to be tough looking at how the weight is going to ramp up!

OHP

Bar x20
30x8

45x5
52.5x5 - both felt easy
60x6 - really struggled, and form started to really fail :(

DS: 30x11

Cable side raises:

5*8
5*8
7.5*8
7.5*8

DB seated shoulder press:

14*8
20*8
24*8
26*8

DB Snatch:

36
42
46
50 - failed on left hand side :(

Feels ok - I just cannot gauge if I've had a good shoulder session. I hate shoulders (purely owing to my injury, and it vexes me that I cannot do better).
 
Deception said:
What injury did you have if you dont mind me being nosey? :) I agree with shoulders, especially on the all out sets, a real pain in the ass!

How was your form failing, did you drop your chest?
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Form was twisting of the body - my left shoulder was just not moving - it was minor, but I knew I was doing it. :(

Dislocation playing rugby, and even since the operation to get it fixed, I never really did enough rehab work. I have limited movement, and pushing upwards not all tendons and muscles engage, meaning that I have to compensate with my traps - as such my left trap is bigger and more inflamed than the right one - because basically it's over active trying to compensate.

I'm doing a shed load of rehab work on it and it's loosening up, but it's probably a little too late for anything dramatic in terms of improvements unfortunately. :(

I just have to persevere and see what happens. It's another reason why I don't like bench, or incline bench - my shoulders just struggle, I cannot disengage the lat activation and get the shoulder activating properly. I've spend hundreds of pounds on physios - but I need a lot more, possibly minor surgery if not something more. Eitherway, I'm too old, and not bothered enough - though for my overall strength, I should be pressing 80kg with ease - which is why I'm annoyed and have ducked away from doing any shoulder work as it depresses me.

Still, I'm forcing myself to do it. Considering I can push press over 100kg - strict OHP is my nemesis.
 
The one good thing I will say, is that although there are only about half a dozen "proper" lifters in my gym (i.e. that train for functional strength, and not just mirror gaping neanderthals) is that having shared my training routines and tips with them, have recently started to lend me a lot of time/respect and help. It's nice to see that there are some people that feel I know my stuff and enjoy interacting with me. :)

I'm still learning, in fact pretty much learn something new every time I train.

To be fair, I think I'd enjoy doing some BB type training with Steedie, as the volume looks pretty brutal, and I love volume, but I like the more structured style of weight lifting for functional strength. I can still do my volume as assistance / subsidiary exercises. :)
 
Cylce 2 - Day 4 Squats

Squats - 5 rep day:

Overhead squat warmup

Bar x 20
Bar x 16

Squat warmup

60 x 12

97.5x5
112.5x5
127.5x10 - a bit disappointed I should have got 15+ out of this but I was pretty tired but still :(

DS Front squat:

60x12
60x8

SLDLs:

60x10
80x10
90x8
100x8

Walking lunges:

20x8
22x8
24x8
24x7

Goblet squat (with plate) and pulse:

15x8x4
 
Delvis said:
Mmmm 15kg gob squats with pulse :cool:
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:cool: At the end of a workout though... :(

LiE said:
Nice work FF. If you did managed 15 reps in week 1 of your cycle then your squat max you're using would been to light.
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I know - it felt as though it should have been easier - I guess it's almost 130kg. This is cycle 2 and not cycle 1 and I'm doing this slowly - I guess I'm stuck on my old ways of "I used to squat 180 for reps with ease..." :( I'll snap out of it.

Syla5 said:
FF nice squatting, how do you find your overhead squats with your shoulder issues?
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Actually ok thanks. Since I'm locked out it's fine, it's the vertical movement and the movement of the shoulder that causes issues. Similarly snatches are fine - it's the transitional movements that cause me the issues - if I'm in lockout it's not a problem.
 
MoNkeE said:
Mirin your overhead squats, I did some the other day as warm up and cot damn it's a workout in itself!
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Yeah they're awesome for stability, core, and getting your body in the right position for squatting. I always do them - will start to add some weight to them now since my hip flexibility has improved, and my whole hip movement is improving - largely down to my mobility work and my box jumps and single leg exercises helping me stabilise and develop the balance and power I need to "get out of the hole".

toxic said:
good weights still.... a decent leg hammering. Take it easy on yourself..your power will come if you pateint :D (so i keep telling myself anyway)
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I know - I'm stuck in the past, but I've lost 2.5st so I have to try and remember that. I'm not the beast I used to be - and it's just frustrating. I know I have to be patient - and I'm taking it easy. I'll be hitting my big numbers by summer next year - don't you worry. I will be back. Thanks mate. :)
 
toxic said:
ye dude...but if anything its makes me want to train more!! Im 38 on Saturday:eek: Will never get to 40 and be in bad shape...thats my aim anyway!

You gota love beating the yung'uns sometimes though eh! (its not a competition, but you know what I mean :))
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Totally agree matey - and you're doing fantastically. I fully intend on being a hench grandad one day! :D

King Damager said:
And there was I thinking I was old the other day... Guess you grandad's put it in perspective :p

Experience is certainly a great tool brought in from age though!

kd
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Yup - as I've said many times, if I knew now what I did 10+ years ago in my early 20s I'd have been so much further now. Shame I got into this so late. I have a lot of natural ability, but also over a dozen years of abuse (not drinking or drugs just sports).

Ah well, you're never too old!
 
Cylce 2 - Day 5 Bench

3 rep week

Bench:

WU:
Bar*20
40*10

WS:
80*3
90*3
102.5*9 - 1 more rep than the last cycle at this weight. :)

DS 60*12

Olympic Ring Dips:

Bw*6
BW*6
5*5
10*5
15*5 - just! ouch that was tough!

Incline Db alt press:

26*6
28*6
30*6
32*6 - felt strong here - weird!

Palof Press:

4*15*10

Well, that was surprising - lots of energy and felt strong. I don't enjoy bench that much, but like the assistance work - and it all felt just "good" today.

Happy with this session.
 
Thanks :)

I like to have fun with my workouts - it's nice to hear you think they're cool! :cool: :)

Whilst I normally do regular dips, ring dips just add a bit of flavour! ;)

I want to rep out 20kg on ring - which I reckon I can do, but not after benching and doing lots of dips previously!
 
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