RB's Training Log 2015

Razor-BladE

Razor-BladE

Razor-BladE

Soldato
Joined
15 Feb 2009
Posts
4,304
Location
Bristol
My last (and first) thread was getting a bit messy with the changing of different programs/lots of breaks, etc, and not starting properly and not being committed until a few months ago, so this new thread WILL contain a solid year of lifting. :cool:
Previous log: http://forums.overclockers.co.uk/showthread.php?t=18514047

I have no excuse not to workout seeing as of yesterday I finally got a job working as a fitness coach (Virgin Active) full-time. :)
I do plan on working towards my PT qualification learning in my spare time and aiming to take it maybe 6-12 months down the line once I've got a bit more experience.


Current stats:

Height - 5' 10"
Weight - 171lbs

5x5
Squat - 112.5kg
Deadlift - 125kg
Bench - 70kg
OHP - 45kg

1RM
Squat - 130kg
Deadlift - 150kg
Bench - 80kg
OHP - 50kg
 
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Just slowly getting back in from Christmas break.

Squat
110kg - 5x5
Paused 75kg - 5

OHP
45kg - 6x5

Lateral Raise
2x10kg - 5x7

Reverse Fly
2x10kg - 5x10
 
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GSVBagpuss said:
Quoted for evidence later :)

A PT who squats!! Well done on the job and hope it goes really well. So, what's your assessment of your weaknesses as where you want to improve? I ask because I have very similar stats to you (bar squat where I'm way behind)
Click to expand...

:p

Thanks. Generally, get my shoulder mobility up and sort out any kinks in my form/any other tightness issues.
In terms of my lifts, rows; doing single arm rows are fine but BORs feels really hard in comparison so want to get that up as before (well, today) I've been doing single arm exclusively.

I really want to push my squats as well.

mrthingyx said:
Nice work on the job...

However, take a look at Strength & Conditioning coaching qualifications (ASC or something) as it may well be more worthy of your time in the long run.
Click to expand...

Cool, I will do. Thanks.
The great thing about working with Virgin is that they take care of their employees. The have loads of CPD qualifications that I can do for free and some of the more expensive ones massively discounted.
I should get all the info of what's available this week once I've started properly. That course might be one on the list. :)
 
Seeing as I hadn't done deadlifts in 3 weeks :o they went up ok!

Deadlift
100kg - 5
130kg - 3x5
100kg - 10

BOR
60kg - 5
50kg - 4x7

Upright Row
20kg - 5x10
 
Major back DOMS from that deadlift, still aches a bit today! :o

Busy getting to grips with stuff at work (which is going well, and everyone's super chill and friendly :)) so didn't have time for yesterdays workout and only got in a couple of exercises in today.

Squat
105kg - 5x5
Paused 65kg - 7

OHP
45kg - 7, 5, 6, 6, 5

The squat rack has quite high catchers so if I'm not careful the bar could hit it :( which it did today, not too badly fortunately.

Shoulder's getting better though. The shoulder dislocations exercise with a stick seems to be working for me.
 
I think I'll prefer doing morning shift despite going to have to wake up at half 4. Waking up pretty late atm so no time to get in early to do a workout so only have 45-60 minutes in lunch break.

Deadlift
100kg - 3x10
80kg - 10
60kg - 10

Row
40kg - 4x12

And some lat pulldowns and pull ups here and there whilst on job.
 
Yeah it felt a bit like when I had my back injury all those years ago. :o :(
But it's all good again. Hopefully.

Deadlift
135kg - 5, 5, 4
100kg - 10, 7

Form was all a bit sloppy from the start.

Seated Row
45kg - 5x7
 
Man the squats were heavy!

Squats
90kg - 12, 12, 12, 9
70kg - 12

OHP
30kg - 5x12
50kg - 2
40kg - 7

Then I done some box jumps for the first time. Started with 40cm to test the waters and quickly moved onto 80cm.
After a few more jumps this went up to 100cm which felt comfortable and started to get a little challenging. I put a few mats underneath to make things more interesting but I still felt I had more to give.
So finally I ended up managing to jump onto 120cm high boxes from standing and next time I'll try higher as I'm sure I can do it (and not after squats). Not bad for first go! :cool:
 
Warm up properly! Pulled a muscle in my neck whilst doing OHP. :(:( I should know better... lol.

Squat
115kg - 5, 5, 5, 2
85kg - 10

OHP
45kg - 6, 5, 5, 5, 5

Leg Press
130kg - 3x7
 
He hasn't noticed! Maybe I should post my session on his log. :p

Deadlift
100kg - 3x10
80kg - 15
60kg - 20

Seated Row
40kg - 4x10

BOR
50kg - 2x7
40kg - 2x10
 
No problemo! :D And thanks. :)

Neck still a little twingey so missed squats yesterday but felt ok enough for deadlifts.
But bleughhhh.. what a fail! Even struggled to get that 7th rep on 100kg, and my back was like jelly at the end of those 60kg sets. :(

Deadlift
135kg - 5, 4, 2
100kg - 7, 7
60kg - 20, 20

BOR
60kg - 5x5
40kg - 3x7

And some more 120cm box jumps but I couldn't get up as easily as before. Couldn't manage a standing jump. Not too great a session!
 
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:D


So a week Sunday ago (9 days) I was playing a badminton match, so a lot more effort than just my normal club sessions and felt something go in my left shoulder (I play right-handed), which is odd as I barely use my left arm.
Thought I might have just pulled something as it was a fairly cold night so the courts were colder than normal, but it's still a bit twingey now.
Only for certain movements; hurts less if I horizontally extend my shoulder, but more so if rotate my shoulder (so think cuban rotation when I get to the top, or if I laterally raise my arm and rotate my hand backwards from pronation to supination).

I'll give it a bit longer before I worry about it more as it's not *really* affecting my lifts (I can feel it when OHP but it doesn't hurt as such), so hopefully it'll just go down after some more rest and that's the end of it.
Otherwise any clue as to what I might have injured?

But in some good news, my neck is back to normal so I can get back to squatting tomorrow. :p


Today, I only had about 45 minutes so worked on some upper body/core work by going back to being a kid and swinging around the climbing frame :) and a member brought in rings so had a quick go at that.
I knew my core was bad but man I could hardly do much for not very long. Had a nice forearm pump, but some sore hands after. Hopefully I'll try and incorporate this into my sessions twice a week.
 
That short workout on the frame destroyed me lol. My left shoulder feels better but still pains a bit, and my right shoulder is dead today, I think just from exhaustion from yesterday and badminton the day before with not too much sleep last night.


Only got in another 45 minutes today and the squat rack was busy to start with.

Pistol Squat
12kg - A few sets of 5, first time doing this so it was mainly a learning curve trying to find the balance.

Bulgarian Split Squat
32kg - 10, 10
44kg - 10, 7, 5

So this exercise really aggravates my lower back but primarily only when I'm working on my left leg.
And the pain's more focused on the left side (where the accident was). So I'll try to avoid these in the future.

Squat
110kg - 3x5
 
I'm leaning towards tight hips. For a while now (years ago) I always thought I have a slightly excessive lumbar curve and that my butt sticks out a bit (but at the time I thought nothing of it as obv I didn't know any better).
So when I learnt about hyperlordosis I did think 'oh maybe that's what I have', and with all your conclusions about my problems with certain exercises it definitely seems to point in that direction.

Had a quick Google and there's a lot of different exercises to help remedy it, but any in particular that you know work really well? Or just do a bit of everything?
 
Just want to see how my body fares to squatting high volume. Only had like 30 minutes so that's all I could fit in. :/
And this was after not having eaten for about 7 hours. xD

Squat
90kg - 7x10
100kg - 5

Then I had someone look at my front squat form as the first and only time I tried it was agess ago and felt super uncomfortable.
Still does! But form was all ok, so it's just having to get used to it, like with everything.
 
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Yeah I'll have a read into it, and I'll give that a go too. I've just been doing warrior lunges daily so far.

Why did I think it was a good idea to squat again after yesterday? :o
Both physically and mentally drained when I got to the 3rd set.. don't know how I managed it on ~4 hours sleep but somehow I did. I guess having super long rests between each set helped me through it.

Squat
115kg - 5x5

Front Squat
40kg - 10, 9

5s Paused Squat
40kg - 10

And then 20 minutes on a spin bike to help flush out the lactic acid. Felt a lot better after that!
So that's about 11,000kg squatted from today and yesterday. :eek:
 
I know I said to myself that I wouldn't do upper body this half of the week as I have a badminton tournament on Thursday but I felt like doing a bit of chest seeing as I haven't done it in so very long and my shoulders feel a ton lot better.

My chest was shaking after I finished haha. I'm definitely gonna feel it for a few days. Glad to know my strength hasn't gone down too much though (5x5 @ 70kg previously).

Deadlift
100kg - 3x10
80kg - 10
60kg - 20, 20

Bench Press
50kg - 10
70kg - 4
60kg - 6
50kg - 10
30kg - Many

BOR
50kg - 5x7
 
Just a bit of catching up with a friend, so some light sets from me. Will be the same tomorrow, even lighter still, as I'll be resting for the day after.

Squat
90kg - 4x10

Bench Press
40kg - 10, 10, 15

Dips
BW - 10, 15, 15
 
So the badminton tournament went well yesterday! Got into the finals which will be held at a later date. :)
Now, the singles tournament is the 12th March so to help that out a bit I've decided to instead of still gaining weight for the next 6 weeks to go on a cut (and I only just managed to break away from 170lbs! :().
So I'll be looking to lose about 7lbs which is a little bit over 1lb a week which seems ok.. Hopefully won't lose any strength if I'm keeping up my lifting and keep my protein intake in order.

Only had a couple of Belvita biscuits and a protein shake before this session so squats were pretty tough. Good to get back into shoulder stuff after what feels like ages!

Squat
115kg - 5x5

OHP
45kg - 5x5

Lateral Raise
2x10kg - 3x5

Reverse Fly
2x10kg - 3x10

Dips
BW - 15, 20, 15, 15, 15

Practised with 85kg in front rack position. (Yep, it hurts!)
And some 120cm box jumps.
 
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