Tosas strength & conditioning log.

January 2, 2012

~25 minutes cycling, high intensity.


Some people might not think that philosophy and lifting have anything to do with each other. However, those people are unawares that all links lead to philosophy.
 
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January 4, 2012

Back at normal, awesome gym

Front Squats
Bar x bunch, 2 sets
40kg x 3, 2 sets
60kg x 3, 2 sets
70kg x 2
75kg x 2, 2 sets
80kg x 2, 2 sets
82.5kg x 2
80kg x 2
This felt rusty. Probably should have warmed up more.

Bench Press
60kg x 5, 2 sets
80kg x 3, 2 sets
100kg x 2
105kg x 2
110kg x 2, 2 sets
The plan called for push press today, but not having done serious bench work over Xmas, I decided to swap today's push press for Friday's benching. Bench felt a bit rusty, but not too bad.

Wide Neutral Grip Chins
Bw x 20, 18, 15, 12, 10

Glute Ham Raise
Bw x 10
Med Blue band x 5, 4 sets
The box I'd use to prop up the GHR for declines was in use, so I did band GHRs instead.

Band-Face-Pull-Apart
Big Blue x 20, 5 sets

Band GM
Big Blue x 20, 5 sets
Done after sets of face-pulls.

1. 86kg. 8 hours sleep.
 
January 4, 2012

~25 minutes cycling, low intensity.
 
January 6, 2012

High Bar Squats

Bar x bunch, 2 sets
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 2, 2 sets
100kg x 2, 2 sets (belt)
112.5kg x 2
117.5kg x 2, 2 sets
120kg x 2, 3 sets

Push Press
Bar x bunch
40kg x 6
50kg x 6
60kg x 6
70kg x 6, 3 sets

Good Mornings
Bar x bunch
40kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
102.5kg x 5

Pull-ups
Bw x 5, 2 sets
10kg x 2
15kg x 2
17.5kg x 2
20kg x 2, 3 sets

Lunges
Bw x bunch
40kg x 5 each side
56kg x 5, 2 sets each side

-2. Bodyweight 86kg. 8 hours sleep. Adductors feeling tight - more stretching and SMR needed.
 
January 7, 2012

Manta Ray Squat

Bar x bunch
40kg x 3, 2 sets
60kg x 2, 2 sets
75kg x 2, 2 sets
85kg x 2
90kg x 2
95kg x 2, 3 sets
Left adductor felt better today. Probably due to stretching, SMR and more warming up.

Push-ups
Bw x bunch
20kg x 5
25kg x 5, 4 sets
Done with mats on the floor to add a bit of stretch at the bottom. The plan was to do DB bench, but that wasn't going to happen.

Chin-ups
Bw x 20, 15, 10, 10, 10
Not so good today. Couple crappy reps on the 20 rep set. Maybe because I did pull-ups yesterday. I'll see how Wednesday goes - if it doesn't go well, I'll switch to doing 100 total reps in progressively fewer sets / less time.

Decline GHR
Bw x 10
5kg chain x 5, 4 sets

Chest Supported KB Row
40kg x 10
72kg x 5, 4 sets
I haven't done these in a bit. Went well.

Band GMs
Big Blue x 20, 5 sets
Done after sets of KB rows.

-3. Bodyweight 86.5kg. 8 hours sleep. Good workout, except for "meh" chins. Also, the KBs now have their weights written on them - handy.
 
January 7, 2012

~25 minutes cycling, medium intensity. Followed by stretching and SMR, paying extra attention to adductors.
 
January 9, 2012

High Bar Squat

Bar x bunch, 2 sets
40kg x 4, 2 sets
60kg x 4, 2 sets
80kg x 4, 2 sets
100kg x 4 (belt)
105kg x 4
107.5kg x 4
110kg x 4, 2 sets

Narrow Grip Bench
60kg x 5, 2 sets
80kg x 4, 2 sets
95kg x 4
100kg x 4, 2 sets
95kg x 4, 2 sets

Conventional Deadlift (DOH)
60kg x 3, 2 sets
80kg x 3
95kg x 3
105kg x 3
110kg x 3
115kg x 3
120kg x 3
125kg x 3

Wide Neutral Grip Chins
Bw x 5, 2 sets
10kg x 5, 3 sets

Band GMs
Big Blue x 20, 5 sets
Done after sets of pull-ups

Ab Rollouts (from knees)
Bw x 5
10kg x 5, 3 sets
Allowing myself to partly deload on the floor between reps seems to really reduce DOMs.

Lunges
Bw x 10 eachside
10kg x 10 eachside, 2 sets forwards, 2 sets reverse
Big steps, to stretch. Done after sets of rollouts

5. Bodyweight 86.5kg. 8 hours sleep. Good workout.
 
January 9, 2012

~25 minutes cycling, high intensity.
 
January 11, 2011

Front Squats

Bar x bunch, 2 sets
40kg x 4, 2 sets
50kg x 4
60kg x 4
66kg x 4
71kg x 4
76kg x 4, 2 sets

Push Press
Bar x bunch
40kg x 5, 2 sets
50kg x 3
60kg x 3
67.5kg x 3
72.5kg x 3, 5 sets

Pull-ups
Bw x 20, 20, 15, 10, 10

Decline GHR
Bw x bunch
5kg chain x 6, 5 sets

Band-Face-Pull-Apart
Big Blue x 25, 4 sets

Band GMs
Big Blue x 25, 4 sets
Done after each set of face pulls.

Messed around with some band tricep extensions. I think it would behoove me to do some direct tricep work.

-4. Bodyweight 86.5kg. 8 hours sleep. Good workout, but hips are feeling tight now.
 
I'll have to give decline GHR a try (i think)

Good work in here Tosa, very consistent.
 
January 11, 2012

~25 minutes cycling, low intensity.


I'll have to give decline GHR a try (i think)

I don't think they're that much harder to do than regular GHRs. It's just that rather than being hard at the bottom and then much easier at the top, the difficulty is more even throughout the ROM.
 
January 11, 2012

~25 minutes cycling, low intensity.




I don't think they're that much harder to do than regular GHRs. It's just that rather than being hard at the bottom and then much easier at the top, the difficulty is more even throughout the ROM.
Ah, good to know. Once I start doing them on an actual GHR machine I will give it a try, they are pretty easy for with the machine and was using weight last time to increase it.
Currently doing them on a HS seated calf, much more difficult.
 
I just wanted to let you know that, unfortunately, you were not awarded the JauntyPoint. The Committee felt that you were an exceptionally strong candidate, and on in any other nomination you would have won. But you just happened to be competing against Keosawa, and this time out his claim was pretty much undeniable.

SiIP and the International JauntyPoints committee wishes you the best of luck in future endeavours and assures you that we will continue to track your progress and consider you when and if future JauntyPoints become available.
 
January 13, 2012

High Bar Squat

Bar x bunch, 2 sets
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 2, 2 sets
92.5kg x 2
102.5kg x 2 (belt)
112.5kg x 2
117.5kg x 2
120kg x 2
122.5kg x 2

Bench Press
60kg x 5, 2 sets
80kg x 3, 2 sets
90kg x 2
100kg x 2
105kg x 2
110kg x 2
112.5kg x 1+F
105kg x 2

Defict Deadlifts (3 mats)
60kg x 4, 2 sets
80kg x 4
90kg x 4
95kg x 4
100kg x 4
102.5kg x 4, 2 sets
Felt really good, easy.

Chin-ups
Bw x 5, 2 sets
10kg x 4
15kg x 4
17.5kg x 4, 2 sets

Lunges
Bw x bunch
40kg x 5 each side
56kg x 5, 4 sets each side (2 forwards, 2 reverse)

Some hanging leg raises

-1. Bodyweight 86kg. 8 hours sleep. Thinking about trying some low bar box squats next friday for a bit of variety.
 
January 14, 2012

Manta Ray Squat

Bar x bunch
40kg x 3, 2 sets
60kg x 3, 2 sets
70kg x 3
80kg x 3
85kg x 3
90kg x 3, 3 sets

DB Bench
50s x 6
65s x 6
75s x 6, 3 sets
Unfortunately, weights are in pounds.

Wide Grip Neutral Chins
Bw x 20, 20, 18, 15, 12

Decline GHR
Bw x 15, 4 sets

Lying Tricep extension
30kg x 6
40kg x 5, 3 sets
Done after each set of GHRs

Chest Supported KB row
40kg x 10
72kg x 6, 5 sets

Band GMs
Big Blue x 25, 4 sets
Done between sets of rows.

-5. Bodyweight 85.5kg. 6 hours sleep - thanks for posting WSM 2011 Jaunty.

*EDIT*
Meant to note this before. One of the guys at the gym was doing deficit suitcase deads with the kettlebells. It looks like a good accessory exercise, and he certainly liked them, so I think I'll try these if future - maybe for my ab work on fridays - it'd certainly be less BS than hanging leg raises.
 
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January 14, 2012

~25 minutes cycling, medium intensity.
 
January 16, 2012

High Bar Squat

Bar x bunch
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 3, 2 sets
95kg x 3
105kg x 3, 2 sets (belt)
110kg x 3
115kg x 3
120kg x 2 (messed up technique on the second rep, recovered alright, but didn't want to try for a third)

Narrow Grip Bench
60kg x 5, 2 sets
80kg x 5, 2 sets
90kg x 5
95kg x 5
97.5kg x 5, 2 sets

Conventional Deadlift
60kg x 3, 2 sets
80kg x 2, 2 sets
100kg x 2
110kg x 1
120kg x 1
130kg x 1 (belt)
140kg x 1
150kg x 1
160kg x 1
170kg x F (Felt my back start to round, didn't break it off the ground)
First time doing heavy singles with deads in a very long time. Glutes felt good, entirely pain free, and not the limiting factor. I think I'm at the point where I'll soon re-work my routine to put more emphasis on deads - and do them first some of the time - maybe something more similar to Sheiko.

Wide Grip Neutral Chins
Bw x 5, 2 sets
10kg x 3
15kg x 3, 2 sets
17.5kg x 3, 2 sets

Some lunges.

-27. Bodyweight 86kg. 8 hours sleep. Slacked on the lunges and ab work - the gym was packed, it was late, and I was happy enough with what I already did.
 
January 16, 2012

~25 minutes cycling, high intensity. Stretching and SMR afterwards.
 
January 18, 2012

Front Squats

Bar x bunch, 2 sets
40kg x 3, 2 sets
50kg x 2, 2 sets
60kg x 2, 2 sets
70kg x 2
75kg x 2, 2 sets
80kg x 2, 2 sets
82.5kg x 2, 2 sets

Push Press
Bar x bunch
40kg x 5
50kg x 4
60kg x 4
67.5kg x 5
72.5kg x 4, 3 sets
72.5kg x 3

Chin-ups
Bw x 20, 18, 15, 12, 11
It's definitely harder to do high rep chins than high rep pull-ups or wide neutral grip chins. I think it's because the ROM is slightly larger at the top, and I don't get as much stretch reflex at the bottom.

Band Tricep extensions
Big Green x ~20, 5 sets
Didn't count that carefully. Done after each set of chins.

Decline GHR
Bw x 7
5kg chain x 7, 5 sets
Short rests.

Some band pulls aparts (med blue x 5 x 20) and band GMs (Big blue x 4 x 25)

-28. Bodyweight 85.5kg. 7.5 hours sleep. Pretty good, left adductor is improving. Wondering how much carryover to back squats I'm getting out of front squats. Also slightly sick, mostly just sniffly - it's annoying to want to sneeze when you're trying to squat.
 
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