Inertia's Training Log | Page 7

Discussion in 'Training Logs' started by InertiaTraining, Jan 7, 2014.

  1. Sano Brown Belt

    Sano
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    Sounds awesome about MT! You should, you have good proportions for it.

    Btw, you can unscramble your log and get posts back if you contact an admin. It happened to most of us, I think it's a sticky either in logs or S&C section.
     
    #121
  2. InertiaTraining Yellow Belt

    InertiaTraining
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    I decided to start doing 5/3/1 because of random work schedule and my need for some sort of routine. Training has been very up and down but I'm feeling mentally refreshed in the few days since I've started this program.

    19/02
    Press 37x5, 42x5, 47x8
    Close grip bench paused 60x3x8
    Weighted chins 10x8, 7x7, 7x6
    Hanging leg raises 3x10

    22/02
    Deadlift 110x5, 120x5, 140x9
    Front squat paused 100x6
    Hanging leg raises 3x10

    I was expecting 10+ from that deadlift set but it's still a decent rep PB

    Today
    Paused bench 50x5, 60x5, 70x10, 70x6, 70x7
    Muscle cleans 60x4, 62x4, 65x2x4
    Weighted chins

    I keep losing count on these higher rep sets but I'm pretty sure I got 10. I'm happy either way as I've never felt good about my bench but I'm finally starting to feel more comfortable with it. Though I'm definitely looking forward to properly getting into this program and getting this initial 90% cycle out of the way. I'm planning to go to an indoor track and do some sprints Friday so I probably won't do my 5/3/1 squat workout till after that.
     
    #122
  3. InertiaTraining Yellow Belt

    InertiaTraining
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    Work got in the way so I missed the rest of the week.

    Today

    Press -
    40x5
    45x5
    52.5x5

    Paused bench -
    67.5x3x8

    Muscle cleans -
    67.5x4x4
     
    #123
  4. InertiaTraining Yellow Belt

    InertiaTraining
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    Surprisingly good session today. Should have squatted but decided to save it till tomorrow because I didn't get to eat much at work, and I'm off tomorrow so can make the most of that.

    Pause bench -
    75x8 (PB)
    75x7

    Pretty big PB for me too. I'd love a 100 pause at 75 bw.

    Widish grip pull ups
    8, 7 , 7

    Db rows
    25x10
    259
    25x7

    Been a long time since I did something and tried to focus on the correct muscle contracting rather than just exploding the weight. I don't really like it but I want to utilise accessory work a bit more.

    Db lateral raises
    10x8
    10x8
    7.5x14

    8 was a struggle second set but I guess 7.5 made too big a difference, I tried not too rest too much too.
     
    #124
  5. InertiaTraining Yellow Belt

    InertiaTraining
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    Today

    Pause back squat -
    107.5x5
    100x5

    My squat is pathetic right now. Quads feel weak and seems to cause hips to shoot back a little more than when my squat was decent. Just need to bite the bullet and get squatting again.

    Sldl -
    130x3x8

    Kneeling ab roll outs -
    2x10 with 5 sec pause

    It doesn't look like much on paper and the weights are crappy, but this was the hardest work out I've had in a long time.
     
    #125
  6. InertiaTraining Yellow Belt

    InertiaTraining
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    Decent session today considering the shit weekend I had.

    Press - 3+
    55x4
    50x6

    Not bad, went for 5 and failed.

    Pause bench -
    70x2x8
    70x7

    Solid increase.

    Muscle cleans -
    Bit random today but most the work was at 65, wasn't going up as easy as last time.

    Widish grip pull ups -
    10
    7
    6
     
    #126
  7. InertiaTraining Yellow Belt

    InertiaTraining
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    Paused Squat - 3+
    112.5x4
    105x6

    Fairly happy with that. My squat needs to come back.

    Sldl -
    132x3x8

    Used straps this week, after 5 reps on first set I was struggling for some reason.

    Improvised hamstring curls on cable machine, 3x10, not sure about the weight.

    I mixed up my core work today, ab roll outs, barbell holds, standing cable crunches and hanging leg raises.
     
    #127
  8. InertiaTraining Yellow Belt

    InertiaTraining
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    Great result today.

    Pause bench - 3+
    80x6 PB
    75x6

    During the warm ups I was thinking that things felt heavy and I'd be lucky to get 3, but I just kept going. Butt came off the bench on the last rep but whatever, I've never been a strong pressed but I'm really happy with this.

    Strict press -
    45x3x8

    Widish pull ups -
    8
    7

    External rotations and face pulls. Very light and slow till it burned.

    100m tempos x 7
     
    #128
  9. InertiaTraining Yellow Belt

    InertiaTraining
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    Today

    Deadlift - 3+
    160x4 equals PB
    140x6



    I equalled my PB but I'm not happy with the form. Back was too rounded, but I think that's day 4 of consecutive training catching up on me. I should still be happy I got it.

    Front squat paused -
    100x4

    Meh, feeling beat up.

    Ab roll outs with 15kg added, 5 sec pause at bottom
    7
    7
    6
     
    #129
    SexyMahnaz likes this.
  10. InertiaTraining Yellow Belt

    InertiaTraining
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    Today

    Press - 1+
    57x3
    52x6

    Not a pb but I guess it's a successful cycle all the same. I tried for a 4th, got halfway, struggled for a good couple of seconds before letting it go.

    Pause bench -
    72x3x6

    Muscle cleans -
    65x4x5

    I just enjoy these really. Feels explosive and raw.

    Widish grip pull ups -
    8
    10
     
    #130
  11. InertiaTraining Yellow Belt

    InertiaTraining
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    Yesterday

    Pause Squat - 1+
    120x1
    100x6

    I'm really not happy with these. I trained at a different gym for work reasons and I don't like squatting here, but it is what it is. I wanted a decent double from this, or if it had to be a single, one that wasn't such a crappy grind. It didn't go well.

    I did some sets on a hack squat machine. Progressively increased the weight and did a nice 10 rep set.

    RDLs -
    120x5
    130x5

    Hamstring curls 3x10

    Today

    Pause bench - 1+
    85x3
    77x6

    These were good. I'm happy with that 85, for me that should mean a decent single at 92-95.

    Strict press -
    47x2x8, then 7

    Power clean -
    80x2

    Just a random test for no reason, training with a friend who wanted to go over some technique so I taught him some stuff and just gave this a go.

    Did about 8 sets of 8 across a few of the plate loaded machines there. Vertical row and a couple of horizontals. It was good to play around with machines for once.

    External rotations and face pulls to finish.
     
    #131
  12. InertiaTraining Yellow Belt

    InertiaTraining
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    Today, I was an idiot.

    Deadlift - 1+
    160x4
    170x2 PB

    Usually when I deadlift I start with 25s on the bar, but today I used 20s, except I forgot after my first couple of warm up sets, too distracted from chatting to people probably, so I DL'd 160 thinking it was 170, to be fair it was a very good set. Very quick on the first couple of reps, and I'm certain I could have got a fifth, MAYBE a sixth at a push, so I'm stronger/less fatigued than I was last week. After the fourth rep though I knew something was wrong because it was just too easy.

    After realising my stupidity I went to 170 and did a double. Solid enough, could I have got 3 fresh? We will never know...

    Paused front squats -
    90x2x8

    Man these better grow my damn quads because they are not fun.

    Kneeling roll outs -
    3x10, long pause at bottom

    Lateral raises -
    12.5x8 left side, 7 right side
    10x2x10
     
    #132
  13. InertiaTraining Yellow Belt

    InertiaTraining
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    Yesterday I trained earlier than usual and only had a banana, I thought it would affect me more but it was still ok.

    Press - 5+
    55x5
    50x7

    Pause bench -
    72x7
    70x7
    70x6

    Muscle cleans -
    65x3x3

    These and bench felt a little harder than usual.

    Chin ups -
    10
    8

    Today

    Paused Squat - 5+
    110x6
    100x8

    Whilst I'm still not lifting anything impressive, this is the best my squat has felt in a while. The top set felt as fast as 80 did warming up, explosive and smooth today. Someone even said my depth was as atg as you get.

    SLDL -
    140x3x5

    Barbell holds - 15 secs
    40, 45x2

    Hanging leg raises -
    10
    10, struggle

    I decided not to do a deload week as the program suggests as I just don't feel I need one yet. Maybe after this cycle.
     
    #133
  14. InertiaTraining Yellow Belt

    InertiaTraining
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    Yesterday

    Pause bench - 5+
    80x6
    80x5

    Misremembered the program, it was meant to be 77 for 5+ today, but hey.

    Muscle cleans -
    67x3x4

    Not too bad today.

    Press -
    47x2x8, then 7 and failed 8

    External rotations and facepulls

    I must have jinxed it when I said I didn't need a deload. The last couple of nights my sleep has been awful, awake most of the night and if I do sleep I get vivid dreams and I wake up easily. Appetite has been down too, for me this usually means I've been training and working too hard for too long. I'm not going to do my deadlift session today. I'm going to do some lighter assistance work, some tempo runs and maybe some extra LISS.
     
    #134
  15. InertiaTraining Yellow Belt

    InertiaTraining
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    Today

    Paused front squat -
    90x3x3, kept it low volume.

    Sldl -
    110x5
    120x5

    If I went for a 6th on the 120 I'd have dropped the bar, and this is light. I always compare my grip to the 140x9 deadlift I did without straps...a difference this big confirms to me that something is up with me the last couple,of days.

    Hamstring curls and Widish grip pull ups

    Tempo runs, 6x100s
     
    #135
  16. InertiaTraining Yellow Belt

    InertiaTraining
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    Been busy with work so I haven't been able to train since Thursday, yesterday was a decent session considering. Didnt go with 5/3/1 workouts for various reasons.

    Yesterday

    Power cleans -
    70x2
    75x2
    80x2x2

    Considering I don't remember the last time I power cleaned this went surprisingly well. 80 was easy and fast.

    Overhead shot throws -
    Didn't measure any of these but I used them as an extra warm up for sprints, my technique still lacks any real keg drive. Needs work.

    Sprints -
    20mx4

    Again, no times. But felt good to sprint again.

    Bench -
    80x6
    80x5

    Cheated a little on that 6th rep but I should still be happy with equalling my PB after the previous work.

    Weighted chins -
    10x10
    10x8

    Today

    Paused squat -
    110x5
    100x6

    Speed didn't feel great especially on last reps. Very meh, but hey. Definitely had DOMs from sprints too.

    RDLs from rack -
    130x3x5

    Single leg hamstring curls -

    Barbell holds -
    45 for 15 secs
    45 for 20 secs

    Ab roll outs -
    15kg x5
    10kgx 7
     
    #136
  17. InertiaTraining Yellow Belt

    InertiaTraining
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    Once again work got in the way of training, so it's been almost a week since my last session, it was more or less identical although the sprint times were probably better. How much of that is running with a tailwind though, I have no idea.

    Power cleans -
    80x3x2

    Not sure if they were quite as sharp as last week, but still fast and very easy.

    Sprints -
    20mx5

    Felt good enough for one more today. Speed felt very good, like I said, there was a pretty strong wind today but I did also feel quite explosive off the line. Concentrating on bringing my rear arm through and my planted hand hand back as fast as possible simultaneously definitely works for me.

    Bench -
    80x6
    80x5

    At least I'm not losing anything. I had someone record my bench today as I've never seen myself before. If anyone sees this and has any critique or suggestions please let me know.



    Chin ups -
    10kgx8
    10kgx7

    Stretching and done.
     
    #137
  18. InertiaTraining Yellow Belt

    InertiaTraining
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    Today was good.

    Pause squat -
    110x6
    110x5

    Some days I love pause squats and today was one of those days. Happy to equal my PB after working myself dead this weekend, friend commented on my bar speed and said it was really good too.

    Sldls -
    140x5
    145x2x5

    Hamstring curls
    Hanging leg raises
    Weighted ab roll outs 15kg
    Standing cable crunches
    Spin bike warm down
    Stretching

    All in all I'm quite happy with today. Tomorrow I'll do some heavy upper and then Saturday I'll do some low volume squats with an explosive focus to stay primed for next week. I'm finally travelling down to the indoor track at Lee Valley again and to train with a friend I haven't seen in ages on Tuesday.
     
    #138
  19. InertiaTraining Yellow Belt

    InertiaTraining
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    Today

    Press -
    57x4
    52x7

    Pause bench -
    72x2x5

    Benching felt awful today, I wasn't picky with the bar which I do think made a difference. I used one of the crappier ones and I really noticed the lack of spin in the bar, when I held the bar on my chest it kept trying to roll. Won't do that again.

    Pull ups -
    8
    8
    7

    Cable machine rows -
    3x10

    May or may not do that Saturday session tomorrow. I'm working till late and the gym shuts at 1pm so I'm not sure if it's worth it, a Monday session may be enough to get ready for Tuesday sprints.
     
    #139
  20. InertiaTraining Yellow Belt

    InertiaTraining
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    Yesterday

    Plans fell through for indoor track today so I made a last minute decision to sprint yesterday. I had some cold symptoms setting in over the weekend and I haven't felt too sharp this week.

    Power cleans -
    80x2x2

    Had them recorded. Super easy but didn't feel as quick as id like.

    Sprints -
    20mx3

    I was on a bit of time constraint but again, these weren't amazing.

    Today

    Pause squats -
    115x4 PB
    107x5

    My performance on the back off set does lead me to believe that I'm not 100% right now, even though I PB'd I don't think that was indicative of what I'm capable of. Maybe id have gotten one more rep, or more likely the reps would have been a little quicker. Vid from today:



    Bench -
    82x3
    72x7

    Meh

    Sldl -
    140x5
    130x10

    A little strange, 140x5 was almost to failure, 130 was too easy.

    Weighted chin ups -
    10kgx2x5

    Cable machine rows, some foam rolling and stretching. Overall I'm happy with the PB but I'm definitely a little off.
     
    #140

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