kd's log of........ something

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Here we go.
I was feeling better - woop woop. Well, not fantastic, but well enough to get to the gym.

Had a short session due to other commitments, but managed to squeeze a reasonable amount in for the first session back:

DL - 70x5x5
Bench - 50x5x2, 45x5x3
Leg Press - 100x5x5
TRX Row (with Rings) - 5x5

Ok, so the big thing about today, was in essence I just went for all compound stuff. If it wasn't for lack of squat rack I'd have just done all three compound lifts.

Rings were good fun, and they meant I finally found a use for the Smith!
I tried some dips first. They were difficult. I did about 1, then realised that I needed to work on stabilising first, so practised just holding myself upright.

My legs are really annoying me right now. I haven't found anything that really works progressing wise. My Leg Press has suffered a lot since last time, and right now I can't decide to just say sod it, and use the smith to squat, or have a bit of a weird system in my legs. It's annoying because the squats (even in a smith) did certainly work for me from a progress perspective. Now progress seems to be faltering quite a lot.

You'll have noticed as well I suspect that my Bench has gone down. I'm going to try 45x5x5 next time so I can get the strength back with proper form. I was much happier about form this time, although did realise my wrists are not correctly set up. I think for Bench, I would ideally like to work up to 50x5x5 and then nail form.

DL - Weight was easy, but being the first session back in a week or two I'm not so sure that the form was correct. But really pleased with how easy the weight went up.

Getting in and out that quick and getting those three done was surprisingly nice, to the extent where I'm very much considering just changing my session to just be Sq/DL/Be/OHP plus some ring assistance work. Frankly, at these weights and my age, I'm pretty sure my body would recover just fine to do that as a session three times a week...

kd
 
Another short session today. Another great session. Took about hour and a half, but sessions like this just make me feel great!

Dl - 70x5x5
Ohp - 32.5x5x5
Bench - 45x5x5
Squat - 71x5x5
Inverted ring rows - 5x5 - was some other fun stuff in here in rest times as well with rings.

DL is spot on now. Weight needs to go up.
Bench form was better at this weight, but was effort goes up next time.
Ohp - hadn't done it in a while, nailed this weight, 35 next time
Squat - gone back to the smith. Whilst I did manage 71, the depth I wasn't happy with. Weight stays the same.
Ring stuff - just a bit of fun really ,the rows were solid, but I discovered some small adjustments in the later set to make them harder and better.

These are fantastic sessions. For any new weight lifters, doing all compound lifts in one session seems great if you can recover fast enough!

kd
 
Yeah, it was first session back from illness on the 5th, and form was a bit ******.

SL has kind of gone out the window, it's evolved into 'every single compound. Every single session'.

My back is killing me right now.
My 'squat won't go up on Saturday' but everything else will. A lot of its form related, and I'm sure plenty of people will say just get on with it. But all the lifting I feel justifies it.

kd
 
You can still work on your form whilst going up a weight. I don't believe that you are working at a weight that is so intense your form will completely collapse on the next session. I think you should only stick on a weight as a result of your form if it's clearly bad.

I think you should constantly be looking to going heavier.
 
I know it might seem like all I do is criticise, but I don't think doing every compound every workout is a good idea at all. Even just DL and squats 3 times per week will either be too much for you to recover properly if you're doing it at a decent weight, or too light to be of real benefit - that's without even starting on the idea of doing proper OHP and bench in the same session 3 times per week! If you think your shoulders and back feel bad doing SL normally... you gonna cry! No need to over do it bro, hit exercises hard when you hit them and there's to hit them every session.
 
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Zefan said:
I know it might seem like all I do is criticise, but I don't think doing every compound every workout is a good idea at all. Even just DL and squats 3 times per week will either be too much for you to recover properly if you're doing it at a decent weight, or too light to be of real benefit - that's without even starting on the idea of doing proper OHP and bench in the same session 3 times per week! If you think your shoulders and back feel bad doing SL normally... you gonna cry! No need to over do it bro, hit exercises hard when you hit them and there's to hit them every session.
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They don't really hurt normally really. They do now :)

I know recovery seems a bit stress on body, but I think this is one of those mistakes I need to make. Honestly, it feels great. I'm sure it will become an issue in time, but at these weights it seems fine, and with ten hours average sleep a night I'm going to try it. In the grand scheme of things, it's still only five exercises a session. Even if they are a brutal combination! Ice did tell me at some point, I shouldn't have an issue at my weights doing dl every session on top of squats. I'm just making it a bit more extreme :)

kd
 
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Aye, once the weight gets heavier it will start to cause some issues, your body will just go "seriously mate, I'm not doing this no more" :D

By that point though, you'll probably be planning deloads.
 
Delvis said:
Aye, once the weight gets heavier it will start to cause some issues, your body will just go "seriously mate, I'm not doing this no more" :D

By that point though, you'll probably be planning deloads.
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Yup, and I'm fully aware at that point I'm going to have to change it a bit. But at the moment, I have three weeks until the end of term. I might as well try it for three weeks at the very least. Especially as I seem to be DOMS free this morning :)

kd
 
Nothing wrong with deads and squats 3 times a week. Will take a week or so but your body would adjust and become accustomed to it.

HST has you doing some form of squats 3 times a week remember, as do many higher level routines. So it isn't unusual or "madness".

Also, deload?!
 
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Morba said:
Nothing wrong with deads and squats 3 times a week. Will take a week or so but your body would adjust and become accustomed to it.

HST has you doing some form of squats 3 times a week remember, as do many higher level routines. So it isn't unusual or "madness".

Also, deload?!
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Funnily enough, that was my thoughts on recovery in general...

At the moment, I'm 21, sleeping 10 hours a night, and eating constantly. :)

kd
 
Does it? ah crap. I didn't see that last night so thought it would be perfect to post on here at some point (didnt realise the chance would come so quickly :P).

can I leave it as a link or does it have to go fully?
 
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