RB's Training Log 2015

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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Razor-BladE said:
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!
Click to expand...

Gets a job as a PT, suddenly cannot squat... ;) :D
 
: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
 
Sounds like your rec fem isn't very stretchy... or your hips are tighr.

Particularly considering split squats are used for people (typically) where they are too tight to squat normally...
 
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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Razor-BladE said:
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?
Click to expand...

Those of us who work al desco seem to often suffer in the same ways.

The mobility thread has a fair bit on info on this. Personally, I find this effective - lying on back with arms out in a crucifix position, lift one leg straight in air, then stretch it across your body to touch your opposite hand.
 
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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Deadlift
135kg - 3x5
Dropset 100/80/60/40kg - 10

Needed an extra squeeze on the last couple of the 135kg reps but form wise these were solid.
I can now join the 3 plate brigade next time! :D

BOR
60kg - 5, 5
65kg - 5, 5
40kg - 10, 10

Pull Up
BW - 4, 5, 6, 5, 5, 3

Preacher Curl
30kg - 4x5
17.5kg - 10
 
Thanks! As the club is split into 5 different grades (1-5; 1 being the highest standard), those who make it into semis can play in the next grade up, so playing in another doubles tournament tomorrow. :)

Bench Press
50kg - 5x10
40kg - 15
Dropset 30/20/10kg - 20

Some core work.
 
Yay! Nearly didn't, but finally hit 1.5x bodyweight on squats! :)
Next stop.. 2x bodyweight! :D Well, it's my target for end of year anyhoo. :o

Squat
117.5kg - 5x5
80kg - 10, 10

OHP
45kg - 5x6
35kg - 10, 7

Lateral Raise
2x10kg - 5x6
2x6kg - 10

Reverse Fly
2x12kg - 5x7
2x6kg - 10
 
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Thanks! :)

mrthingyx said:
You weigh as much as one of my meals by the sound of it...? ;) :D
Click to expand...

They're some big meals you have there. :o:p


Deadlift
100kg - 3x10
80 - 10

BOR
40kg - 5x10
20kg - 20, 15

Bench Press
65kg - 5
70kg - 5x5
60kg - 5
40kg - 10
20kg - 20

Pull Ups
BW - 8, 7, 6, 5, 7

I haven't bench pressed since almost 2 months ago, I'm surprised I can lift the same weight before I stopped! Not complaining though! :D
 
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