Conditioning: hill sprints x 7
After coming to the realization that I have been falling for some of the most ridiculous nutritional broscience available, I have made some changes to my diet.
I have also subscribed to Alan Aragon's monthly Research Review. This guy has studied biochemistry and therefore understands how the body actually works.
Saturday, July 30, 2011
Friday, July 29, 2011
New GHR
- Press: 71/156 x 5
- Sumo Deadlift: 152.5/336 x 5
- Front Squat: 80/176 x 3 x 5
- Weighted Dip: 20/44 x 3 x 10
- Ab Wheel Roll Out: 3 x 15
- Neck Harness 16/35x4x45
I focused on keeping tight and taking the slack out of the bar when I pulled this afternoon. I had intended to film the set but the camera malfunctioned just before I started.
My Force USA Glute Ham Raise machine arrived this morning. It took me a little over 3 hours to assemble the sucker by myself. Well worth it. Now it’s only a matter of time until I have hamstrings like Mark Minichiello.
- Sumo Deadlift: 152.5/336 x 5
- Front Squat: 80/176 x 3 x 5
- Weighted Dip: 20/44 x 3 x 10
- Ab Wheel Roll Out: 3 x 15
- Neck Harness 16/35x4x45
I focused on keeping tight and taking the slack out of the bar when I pulled this afternoon. I had intended to film the set but the camera malfunctioned just before I started.
My Force USA Glute Ham Raise machine arrived this morning. It took me a little over 3 hours to assemble the sucker by myself. Well worth it. Now it’s only a matter of time until I have hamstrings like Mark Minichiello.
Wednesday, July 27, 2011
More hill sprints in the rain
- Bench: 82/180 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 11
- Core work between lifts
- Neck Harness 16/35x4x45
- Conditioning: hill sprints x 6
Nick and I both had energy to spare today. We have both been hitting the neck harness with vigour and our yokes reflect this. We finished off a solid session with some hill sprints in the rain.
- EZ Curl: 40/88 x 3 x 11
- Core work between lifts
- Neck Harness 16/35x4x45
- Conditioning: hill sprints x 6
Nick and I both had energy to spare today. We have both been hitting the neck harness with vigour and our yokes reflect this. We finished off a solid session with some hill sprints in the rain.
Tuesday, July 26, 2011
Assistance day
- Romanian Deadlift: 60/130 x 3 x 10
- EZ Tricep Extension: 35/77 x 3 x 10
- Pushdown: 3 x 10
From now on Tuesdays will be my assistance day. I will do RDL/GHR, tricep stuff and anything else that comes to mind.
- EZ Tricep Extension: 35/77 x 3 x 10
- Pushdown: 3 x 10
From now on Tuesdays will be my assistance day. I will do RDL/GHR, tricep stuff and anything else that comes to mind.
Monday, July 25, 2011
Squatting again
- Press: 62/137 x 5 x 5
- Squat: 120/264 x 12
- Weighted Pull Up: 23/50 x 3 x 5 + 10/22 x 8+ BW x 8
- Ab Wheel Roll Out: 3 x 12
- Neck Harness: 16/35x4x45
I squatted today for the first time in three weeks. I squatted in flat soled shoes and kept my head down in an attempt to reduce the acuteness of my knee angle. They definitely felt and looked better and I am tempted to have one last go at progressing them on a 3x5 LP format. I’m not sure though and will just have to see how my knee feels once I continue squatting. My hip is almost completely better, with just a little bit of residual tightness.
Press felt a little too light which is good because I will be increasing the weight next volume day.
- Squat: 120/264 x 12
- Weighted Pull Up: 23/50 x 3 x 5 + 10/22 x 8+ BW x 8
- Ab Wheel Roll Out: 3 x 12
- Neck Harness: 16/35x4x45
I squatted today for the first time in three weeks. I squatted in flat soled shoes and kept my head down in an attempt to reduce the acuteness of my knee angle. They definitely felt and looked better and I am tempted to have one last go at progressing them on a 3x5 LP format. I’m not sure though and will just have to see how my knee feels once I continue squatting. My hip is almost completely better, with just a little bit of residual tightness.
Press felt a little too light which is good because I will be increasing the weight next volume day.
Saturday, July 23, 2011
Saturday night hill sprints
Conditioning: Hill sprints x 6
When you've found the recipe for happiness and awesomeness, you don't go messing with the ingredients.
When you've found the recipe for happiness and awesomeness, you don't go messing with the ingredients.
Friday, July 22, 2011
Getting shit done
- Bench: 101/222 x 6
- Sumo Deadlift: 150/330 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- Front Squat: 60/130 x 2 x 6
- EZ Tricep Extension: 32.5/71 x 3 x 12
- Core work between lifts
- Neck Harness 16/35x4x45
I’ve got a new video format for my training. I will include multiple lifts for the day in the one video and categorise it according to date.
Once again, I know I shouldn’t have done 6 reps on the bench (and I nearly paid the price and missed it) and I swear it won’t happen again. I just felt like I had another one in me. Next intensity day bench will be an outright PR: fucking pumped.
Deadlift felt fairly heavy. After reading an Eric Cressey article on the sumo deadlift, I stopped trying to get my hips so low, which would inevitably shoot up to a more mechanically efficient height just before I pulled anyway. I thought todays looked a bit better than previous pulls but I think my form still has a way to go. Oh and we have to deadlift outside now as demanded by my dad.
I was able to do some light front squats today without any real hip pain which was good. Once I am back squatting regularly again I think I will front squat on Fridays and back squat on Mondays.
- Sumo Deadlift: 150/330 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- Front Squat: 60/130 x 2 x 6
- EZ Tricep Extension: 32.5/71 x 3 x 12
- Core work between lifts
- Neck Harness 16/35x4x45
I’ve got a new video format for my training. I will include multiple lifts for the day in the one video and categorise it according to date.
Once again, I know I shouldn’t have done 6 reps on the bench (and I nearly paid the price and missed it) and I swear it won’t happen again. I just felt like I had another one in me. Next intensity day bench will be an outright PR: fucking pumped.
Deadlift felt fairly heavy. After reading an Eric Cressey article on the sumo deadlift, I stopped trying to get my hips so low, which would inevitably shoot up to a more mechanically efficient height just before I pulled anyway. I thought todays looked a bit better than previous pulls but I think my form still has a way to go. Oh and we have to deadlift outside now as demanded by my dad.
I was able to do some light front squats today without any real hip pain which was good. Once I am back squatting regularly again I think I will front squat on Fridays and back squat on Mondays.
Wednesday, July 20, 2011
Running hills in the rain
- Press: 57.5/127 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 10
- Pushdown: 3x10
- Conditioning: Hill sprints x 5 in the freezing rain
- Core work between lifts
- Neck Harness 16/35x4x45
I have been trying to make do without squats for the last couple of weeks. Today I tried out some barbell step ups. They didn’t agree with my lower back or knees at all.
I was also bidding on a second hand leg press/hack squat on ebay (it wasn’t in the best condition and had been modified) but ceased bidding once it went over $400 (if it hadn’t been modified I would have been willing to pay more). I am considering purchasing a brand new one if it means I can work around my injuries. Although it might not be a solution to my knee pain at all (in fact they may very well prove even worse for my knees) and in that case I would be wasting my money. So that has me thinking that I should save the money and spend less than half of it on GHR and strengthen the weak hamstrings that may be contributing to my possibly quad dominant knee issue.
Anyway my hip feels like it is improving so with any luck I will be able to squat next week.
- EZ Curl: 40/88 x 3 x 10
- Pushdown: 3x10
- Conditioning: Hill sprints x 5 in the freezing rain
- Core work between lifts
- Neck Harness 16/35x4x45
I have been trying to make do without squats for the last couple of weeks. Today I tried out some barbell step ups. They didn’t agree with my lower back or knees at all.
I was also bidding on a second hand leg press/hack squat on ebay (it wasn’t in the best condition and had been modified) but ceased bidding once it went over $400 (if it hadn’t been modified I would have been willing to pay more). I am considering purchasing a brand new one if it means I can work around my injuries. Although it might not be a solution to my knee pain at all (in fact they may very well prove even worse for my knees) and in that case I would be wasting my money. So that has me thinking that I should save the money and spend less than half of it on GHR and strengthen the weak hamstrings that may be contributing to my possibly quad dominant knee issue.
Anyway my hip feels like it is improving so with any luck I will be able to squat next week.
Monday, July 18, 2011
Growing without squats
- Bench: 91/200 x 5 x 5
- Deficit Trap Bar Deadlift: 140/308 x 15
- Weighted Chin: 20/44 x 3 x 5 + 10/22 x 10 + BW x 6
- Ab Wheel Roll Out: 3 x 12
- Neck Harness 16/35x4x45
My legs literally gave way once I set the trap bar down after that 15 rep set. Nick and I are both hitting these hard until our hip injuries heal and we can squat again.
No post-work out junk food feed for me today. Just a 3:1 waxy maize and whey shake shortly followed by rump steak, sweet potato and broccoli.
No point being huge if you’re also dealing with an impending obesity crisis.
- Deficit Trap Bar Deadlift: 140/308 x 15
- Weighted Chin: 20/44 x 3 x 5 + 10/22 x 10 + BW x 6
- Ab Wheel Roll Out: 3 x 12
- Neck Harness 16/35x4x45
My legs literally gave way once I set the trap bar down after that 15 rep set. Nick and I are both hitting these hard until our hip injuries heal and we can squat again.
No post-work out junk food feed for me today. Just a 3:1 waxy maize and whey shake shortly followed by rump steak, sweet potato and broccoli.
No point being huge if you’re also dealing with an impending obesity crisis.
Saturday, July 16, 2011
Friday, July 15, 2011
A solid session
- Press: 70/154 x 6
- Sumo Deadlift: 147.5/325 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- EZ Tricep Extension: 30/66 x 3 x 12
- Core work between lifts
- Neck Harness 24/52x20x4
A pretty good session today with Nick. Mitch’s absence was definitely felt but there was work to be done and we got it done.
An extra rep on the press just because I could.
Yep, the future is looking strong.
- Sumo Deadlift: 147.5/325 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- EZ Tricep Extension: 30/66 x 3 x 12
- Core work between lifts
- Neck Harness 24/52x20x4
A pretty good session today with Nick. Mitch’s absence was definitely felt but there was work to be done and we got it done.
An extra rep on the press just because I could.
Yep, the future is looking strong.
Wednesday, July 13, 2011
Last training session with Mitch
- Bench: 82/180 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 10
- Pushdown: 3 x 10
- Conditioning: Prowler – 14 x 20m in 10:00
- Ab Wheel Roll Out: 3 x 12
- Neck Harness 16/35x40x4
Today was the last session lifting with Mitch before he heads back to New Zealand. We have had a fucking blast these past few weeks and I am feeling pretty sad about him leaving. I do have a new training partner in Nicko though so that's pretty exciting.
- EZ Curl: 40/88 x 3 x 10
- Pushdown: 3 x 10
- Conditioning: Prowler – 14 x 20m in 10:00
- Ab Wheel Roll Out: 3 x 12
- Neck Harness 16/35x40x4
Today was the last session lifting with Mitch before he heads back to New Zealand. We have had a fucking blast these past few weeks and I am feeling pretty sad about him leaving. I do have a new training partner in Nicko though so that's pretty exciting.
Monday, July 11, 2011
Frustration
- Press: 62/137 x 5 x 5
- Deficit Trap Bar Deadlift: 137.5/303 x 14
- Weighted Pull Up: 22.5/49 x 3 x 5 + 10/22 x 6 + BW x 6
My left hip is fucked again and I can’t back squat without pain, hence the trap bar deads today. I might be able to work in some front squats later in the week.
So very tired of injuries preventing me from increasing my squat.
- Deficit Trap Bar Deadlift: 137.5/303 x 14
- Weighted Pull Up: 22.5/49 x 3 x 5 + 10/22 x 6 + BW x 6
My left hip is fucked again and I can’t back squat without pain, hence the trap bar deads today. I might be able to work in some front squats later in the week.
So very tired of injuries preventing me from increasing my squat.
Sunday, July 10, 2011
Friday, July 8, 2011
A Special Day
- Bench: 100/220 x 6
- Sumo Deadlift: 145/320 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- EZ Tricep Extension: 30/66 x 3 x 12
- Core work between lifts
- Neck Harness 16/35x40x4
First up congratulations to Mitch for squatting 401lbs for a set of 5. I feel privileged to have been a part of it and to be best mates with someone as fucking awesome as Mitch. The atmosphere in the dungeon today was something special. I will have video up of the last couple of weeks training – including Mitch’s PRs - at the end of next week.
A PR on the deadlift for me today and a nice set on the bench for my first TM intensity day; I know I shouldn’t exceed 5 reps and I won’t in the future but I just felt like it today. All pretty insignificant compared to Mitch’s accomplishments mind you.
- Sumo Deadlift: 145/320 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- EZ Tricep Extension: 30/66 x 3 x 12
- Core work between lifts
- Neck Harness 16/35x40x4
First up congratulations to Mitch for squatting 401lbs for a set of 5. I feel privileged to have been a part of it and to be best mates with someone as fucking awesome as Mitch. The atmosphere in the dungeon today was something special. I will have video up of the last couple of weeks training – including Mitch’s PRs - at the end of next week.
A PR on the deadlift for me today and a nice set on the bench for my first TM intensity day; I know I shouldn’t exceed 5 reps and I won’t in the future but I just felt like it today. All pretty insignificant compared to Mitch’s accomplishments mind you.
Wednesday, July 6, 2011
Knee woes
- Press: 57.5/127 x 3x5 (light)
- Pushdown: 4x10
- EZ Curl: 40/88 x 3x10
- Conditioning: Prowler - 20m x 20 in 10:00
- Neck Harness 16/35x4x40
So my right knee is getting worse again. It doesn’t look like I will be able run TM for squats at the moment. I will look at squatting once a week and also start foam rolling my quads/IT band and maybe look into Active Release Therapy. I might consider squatting in flat soled shoes too as opposed to my Do Wins.
Light day for my press today. Let’s hope the 220lb bench on Friday feels nice and easy for a set of 5. I really just want to start making some serious progress again.
- Pushdown: 4x10
- EZ Curl: 40/88 x 3x10
- Conditioning: Prowler - 20m x 20 in 10:00
- Neck Harness 16/35x4x40
So my right knee is getting worse again. It doesn’t look like I will be able run TM for squats at the moment. I will look at squatting once a week and also start foam rolling my quads/IT band and maybe look into Active Release Therapy. I might consider squatting in flat soled shoes too as opposed to my Do Wins.
Light day for my press today. Let’s hope the 220lb bench on Friday feels nice and easy for a set of 5. I really just want to start making some serious progress again.
Monday, July 4, 2011
First day on TM
- Squat: 130/286 x 5, 132.5/292 x 5, 135/297 x 5, 137.5/303 x 5, 140/308 x5
- Bench: 80/176 x 5, 82.5/182 x 5, 85/187 x 5, 87.5/193 x 5, 91/200 x 5
- Weighted Chin: 21.5/47 x 3x5 + BW x 12
- Core work between lifts
- Neck Harness 16/35x40x4
I transitioned my lifts to TM using the ascending set of 5 as recommended by Justin Lascek in his TM ebook.
Squats were a lot harder than they should have been due a sore left hip flexor. I really shouldn’t have done that ten rep set on Friday. I really hope the hip pain disappears so as not to derail my TM squats before they even begin. I’m fucking angry at myself actually for doing that ten rep set. High rep squat sets were responsible for fucking my hip up in the first place.
Nicko lifted with us for the first time today. He was really into it which was awesome.
Mitch and I are hitting up our first coached oly lifting session tomorrow. Sweet.
Current bodyweight: 84kg/185lbs. 15 more pounds to freedom.
- Bench: 80/176 x 5, 82.5/182 x 5, 85/187 x 5, 87.5/193 x 5, 91/200 x 5
- Weighted Chin: 21.5/47 x 3x5 + BW x 12
- Core work between lifts
- Neck Harness 16/35x40x4
I transitioned my lifts to TM using the ascending set of 5 as recommended by Justin Lascek in his TM ebook.
Squats were a lot harder than they should have been due a sore left hip flexor. I really shouldn’t have done that ten rep set on Friday. I really hope the hip pain disappears so as not to derail my TM squats before they even begin. I’m fucking angry at myself actually for doing that ten rep set. High rep squat sets were responsible for fucking my hip up in the first place.
Nicko lifted with us for the first time today. He was really into it which was awesome.
Mitch and I are hitting up our first coached oly lifting session tomorrow. Sweet.
Current bodyweight: 84kg/185lbs. 15 more pounds to freedom.
Friday, July 1, 2011
Some serious intensity
- Squat: 140/308 x 5/5/10 (rep PR)
- Seated Press: 62.5/138 x 5/5/9
- Weighted Pull Up: 21/46 x 5/5/5 + BW x 10
- EZ Tricep Extension: 30/66 x 12/12/12
- Dip: BW x 10/10/10
Words can’t really describe the kind of intensity Mitch and I generated today (mostly Mitch though: check out his log for his 4 plate squat and 8 rep 160kg deadlift set).
I have been doing the ibuprofen protocol for the last 4 days and my knee felt almost brand new, so I knew I would be squatting today. I hadn’t squatted for nearly two weeks and I was a little unsure of where to start. But after Mitch’s unbelievably impressive show I put three plates on the bar and hit ten reps for a rep PR after a two week layoff and some serious DOMS from Wednesday’s deadlift session. Not too shabby.
My knee feels fucking great at the moment, so I will be starting Texas Method for everything next week. I have some kind of strain in my right tricep though, so hopefully it doesn’t get any worse as I was able to work through it today.
- Seated Press: 62.5/138 x 5/5/9
- Weighted Pull Up: 21/46 x 5/5/5 + BW x 10
- EZ Tricep Extension: 30/66 x 12/12/12
- Dip: BW x 10/10/10
Words can’t really describe the kind of intensity Mitch and I generated today (mostly Mitch though: check out his log for his 4 plate squat and 8 rep 160kg deadlift set).
I have been doing the ibuprofen protocol for the last 4 days and my knee felt almost brand new, so I knew I would be squatting today. I hadn’t squatted for nearly two weeks and I was a little unsure of where to start. But after Mitch’s unbelievably impressive show I put three plates on the bar and hit ten reps for a rep PR after a two week layoff and some serious DOMS from Wednesday’s deadlift session. Not too shabby.
My knee feels fucking great at the moment, so I will be starting Texas Method for everything next week. I have some kind of strain in my right tricep though, so hopefully it doesn’t get any worse as I was able to work through it today.
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