Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

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    Wednesday, March 21

    SkiErg + Rower + AirBike

    600+600+1200 m

    A. DB Curl & Press
    10/15/17.5 x10+10

    B. Kettlebell Swings
    16/20/24/32 x20

    A. Seated Box Jumps (60cm to 70cm)
    x6 x4

    B. Muscle-Ups
    x2 x4

    A. Bench Press
    100/110/115 x3 - last rep paused
    120 x2+F x3
    100 x5/5/8

    B. Face Pulls
    GRN x20 x3

    A. Deadlifts
    100/120/140/150 x8

    B. Lateral DB Raises
    7.5/10/10 x20

    A. Seated Rounded-Back Good Mornings
    20/30/40/50 x8

    B. Ring T & Y
    x10+10 x3

    A. Fitball Crunches
    x15/15/20

    B. GHD Sit-Ups
    x15/15/20

    C. DB Curls
    17.5's x15 x3


    Right knee pf cartilage feels somewhat aggravated after practice.


    Bodyweight during practice no shoes, no breakfast = 91.2 kg.
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    2 things just having a quick peruse;

    -What are hollow rocks?
    -What's up with all the volume? It must take ages.
     
  3. miaou

    miaou barely keeping it together

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    Hollow rocks is on of the fundamental core exercise exercises in gymnastics (the have the youn kids do, and older athletes do it for a warm-up/activation): https://gymnasticswod.com/content/hollow-rock

    It usually takes close to 3 hours. Working with high intensity I've always had musculoskeletal issues and working with lower intensity I feel like I benefit from more volume. Plus I generally only work out 3 days a week, in my mind, 9 hours of exercise per week is not really excessive.
     
    Last edited: Mar 23, 2018
  4. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Fair enough on 9 hours a week.
    But don't you find you lose energy and thus able to push yourself to the same extent by the end?

    Reference feel like you benefit. Does the reality match the perception? I only ask as I'm the same, more volume=better. However, given a good work out (1.5hrs at most) 24-48hrs is enough for me to recoup from the lower volume and means I can push again (ie total volume per week is greater compared to session by session)

    Not a dig by any means, just wondering.
     
  5. miaou

    miaou barely keeping it together

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    Friday, March 23

    SkiErg + Rower + AirBike

    600+600+1200 m

    A. DB Curl & Press
    10/17.5/17.5 x10+10

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    90/95/100/100/100 x3

    A. Ring Dips
    x10/10/12

    B. Ring Chin-Ups
    x10/10/12

    Good Mornings
    40/60/60 x10

    A. Alternating Incline DB Press
    17.5 x25+25 x3

    B. Ring Rows
    x20 x3

    C. Squats
    40 x10/10/30/30

    A. Jefferson Curls
    20/30/40/40/40 x8

    B. Incline DB Flies
    10/17.5/17.5's x20

    C. W's
    10's x20 x3

    A. Strict Sit-Ups
    x10/10/15

    B. Hollow Rocks
    x10/10/15


    I got a small injury in some proximal hamstring or adductor tendon or other (at the medial side of the ischial tuberosity) while stretching yesterday. I got an immediate burning sensation when it happened and there is pain in certain positions (bottom of the squat and bending over with the feet wide apart are the primary ones). Weirdly enough, there was zero pain while doing good mornings and Jefferson curls (perhaps that's an indication it might be an adductor; maybe the adductor longus or magnus). It feels pretty minor as it is pain-free when not stressed, hopefully it won't take more than a few days to heal.

    In other news, left knee patellofemoral cartilage has been pretty cranky since Wednesday's training. I can only assume it was the seated box jumps that did it, since I've been deadlifting for a while now without any issues.

    This is what Jefferson curls look like:
     
  6. miaou

    miaou barely keeping it together

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    Unless is it a day where I don't feel good from the get go (usually a result of not getting enough sleep), I don't really feel like I'm running out of energy. Towards the end of a session I do feel like I'm running out of willpower, which translates to longer breaks because I can no longer make myself adhere to shorter breaks, but by the time I feel like that I'm doing lighter assistance work.

    The benefit is being able to train a lot, make gains (whether that means more reps at the same weight, or more weight at the same reps, or more total volume, or more muscle mass), and not be as injured as I used to. To be honest, a 1.5-hour workout was always a short workout for me; I tended to do 2+ hour sessions even when I was training at higher intensities with lower rep ranges.
     
  7. miaou

    miaou barely keeping it together

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    Monday, March 26

    SkiErg + Rower + AirBike

    600+600+1200m

    A. DB Curl & Press
    10/15/15 x12+12

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    90 x5 x3

    Box Squats (70cm, w/ oly shoes)
    160/180/180/200 x6

    A. Dips
    x15 x4

    B. Pull-Ups
    x10 x4

    Jefferson Curls
    20/30/40/45/50 x8

    A. Alternating Incline DB Press
    15/17.5/17.5 x20+20

    B. Pronated-Grip Pull-Aparts
    BLU x20 x3

    C. Hanging Leg Raises
    x10 x3

    D. Roll-Outs
    x10/10/20

    HIIT (running)
    1.4k total (in 30m intervals) in 15'


    Right shoulder is pretty cranky, I'll be doing a bit of an upper-body deload this week.

    Left adductor insertion still painful in the squat bottom position. Worked around that by way of box squats with a narrow stance and feet/knees pointing straight forward. Was happy to see that the lower-back was able to cope with 200 kg on my back.

    New PR on the Jefferson curls and lower-back still feels a-ok.


    Bodyweight during practice = 90.3 kg.
     
    Last edited: Mar 26, 2018
  8. Dinamita95

    Dinamita95 White Belt

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    Hey Miaou.
    Sorry for clogging your log with my own stuff. I wanted to ask you as you have experience coaching athlestes doing sports who also need to lift, and you know shit. If you don't want to answer just delete/ignore this post!

    I've reached my strength goals, and would like to begin playing football (soccer) again. I would like to keep my strength, as it took some time to get. I was thinking that I wanted to still lift twice a week and do some Liss as I enjoy it.

    Personal stats:
    Weight: 78 - 80kg
    Height: 190cm

    Squat: 160kg
    Press: 82,5kg
    Bench: 120kg
    Power clean: 115

    Probable schedule: (Saturday and Sunday are interchangeable)
    Monday: Football.
    Tuesday: Lifting.
    Wednesday: Football.
    Thursday: Liss on a bike.
    Friday: Lifting.
    Saturday: Nothing
    Sunday: Liss on a bike or football game.

    This was my first thought, but I have no idea how to programme the lifts intensity and volume. I know it depends on the indiviual and their ability to recover. I was just wondering how you'd do it or if you have some general principles to follow. I'm not really looking to progress (besides maybe a 120 PC), but just maintain strength.

    Again sorry for contributing absolutely nothing while asking you for help.
     
    Last edited: Mar 27, 2018
  9. miaou

    miaou barely keeping it together

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    @Dinamita95 Those are some very nice numbers for your height/weight, considering lifting is not your #1 focus.

    How easy they are to maintain would depend on how close they are to your "genetic ceiling", and also on how much effort your put towards your lifting in comparison to the other stuff you do and what happens to your bodyweight.

    There are obviously many ways to skin a cat, but for maintenance I'd suggest doing one heavy set per week (at 9+ RPE), anywhere between 2 and 8 reps. For the upper body, that doesn't get taxed during soccer and LISS, you could throw in more volume (maybe a 9+RPE set with low reps on day 1 and a 9+RPE set with higher reps on day 2, along with some drop-back sets for volume), plus extra upper-body assistance to maintain your upper-body mass. Unless you maxes are really close to your genetic ceiling, that should be enough to keep you close to your numbers so that, whenever you chose to focus on lifting again, it should be fairly easy to reach your maxes.
     
    Last edited: Mar 27, 2018
  10. Dinamita95

    Dinamita95 White Belt

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    I've made a lot of progress as I used to be quite weak. However, I don't think I'm that close to genetic ceiling, as I haven't been that consistent. Don't really have a clue though, tbh.

    There are obviously many ways to skin a cat, but for maintenance I'd suggest doing one heavy set per week (at 9+ RPE), anywhere between 2 and 8 reps. For the upper body, that doesn't get taxed during soccer and LISS, you could throw in more volume (maybe a 9+RPE set with low reps on day 1 and a 9+RPE set with higher reps on day 2, along with some drop-back sets for volume), plus extra upper-body assistance to maintain your upper-body mass. Unless you maxes are really close to your genetic ceiling, that should be enough to keep you close to your number so that, whenever you chose to focus on lifting again, it should be fairly easy to reach your maxes.[/QUOTE]

    Appreciate it!
    Would you do drop-back sets for squats to get some extra volume? Or is the one heavy set enough to maintain muscle mass?
     
  11. miaou

    miaou barely keeping it together

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    Do at least one heavy set per week, and do some exercise for the lower-body twice per week. So, on a random week you could squat up to a set of 140 for 9+RPE on day 1, and then do a few sets at 6-8 RPE on day 2 (on day 2 you could even do a different lower-body exercise).
     
  12. miaou

    miaou barely keeping it together

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    Wednesday, March 28

    SkiErg + Rower + AirBike

    600+600+1200m

    A. Kettlebell Swings
    16/20/24 x20

    B. DB Curl & Press
    10/12.5/15 x12+12

    C. Pogo Jumps
    x20 x3

    D. TKE's
    BLK x10+10 x3

    A. Box Jumps (70cm)
    x6 x5

    B. Muscle-Ups
    x2 x5

    Squat (last rep paused)
    80/100/110 x10

    A. Bench Press (feet on bench - last rep paused)
    80 x10 x3

    B. Face Pulls
    BLU x20 x3

    A. RDL
    60/80/100 x10

    B. Ring Rows
    x20 x3

    A. Incline DB Flies
    10/12.5/15's x20

    B. Seated Rounded-Back Good Mornings
    20/30/40/50 x8

    C. T's
    5's x20 x3

    D. Strict Sit-Ups
    x10 x3

    E. Hollow Rocks
    x10 x3


    Squats were performed with a narrow stance and toes/knees pointing almost straight forward.

    50kg seated/rounded-back good mornings felt super comfortable.

    Feeling way better already. Left knee feels better, left adductor feels better, right shoulder feels better, entire body feels nice after practice. I guess the deload is starting to kick in.

    Monday night I got a painful lower-back spasm (was lying on my stomach with lumbar spine extension playing with the tablet for a long time and when I got up the back spasmed), popped a few muscle relaxants and NSAIDs and today it's feeling much better.
     
  13. miaou

    miaou barely keeping it together

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    Friday, March 30

    Rower + AirBike

    600+1200m

    A. DB Curl & Press
    10/12.5/15 x15+15

    B. Kettlebell Swings
    16/20/24 x15

    C. Pogo Jumps
    x15 x3

    Hang Power Cleans
    80/90/95/100/100 x5

    A. Alternating Incline DB Press
    17.5's x20/20/30

    B. Ring Rows
    x20/20/30

    A. RFE Split Squat
    17.5/30/30's x8+8

    B. Pull-Aparts (supinated)
    BLU x20 x3

    A. Dips
    x12/02/15

    B. Pull-Ups
    x12/12/15

    Deadlifts
    80/100/120 x6

    A. Jefferson Curls
    20/30/40/50 x6

    B. Lateral DB Raises
    10's x20 x3

    C. Y's
    5's x12 x3

    D. Fitball Crunches
    x15/15/20

    E. GHD Sit-Ups
    x15/15/20


    Body feeling better in general. Left hip has been slightly aggravated the last week or two, left knee still slightly sensitised, left shoulder still a bit unstable, low-back still a not at 100%, but I overall I'm feeling better.
     
  14. miaou

    miaou barely keeping it together

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    Monday, April 2

    SkiErg + Rower + AirBike

    600+600+1200m

    A. Kettlebell Swings
    16/20/24 x15

    B. Pogo Jumps
    x15 x3

    A. DB Curl & Press
    10/15/17.5 x10+10

    B. Box Jumps
    x6 x3

    Hang Power Cleans
    90/90/90/100/105 x3

    A. Ring Dips
    x10 x4

    B. Ring Chin-Ups
    x8 x4

    Squat
    100/120/140 x6

    A. Alternating Incline DB Press
    17.5 x15+15
    30 x10+10 x2

    B. Ring Rows
    x15 x3

    A. Seated Rounded-Back Good Mornings
    20/30/40/50/55 x8

    B. Face Pulls
    BLU x20 x3

    C. DB Flies
    10/15/15's x20

    D. Y's
    5's x12 x3

    E. Hanging Leg Raises
    x10 x3

    F. Roll-Outs
    x10 x3


    Some patellofemoral pain on the L knee, some pain on the right shoulder, some medial epicondylitis pain on the left elbow... the usual stuff.
     
  15. miaou

    miaou barely keeping it together

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    Tuesday, April 3

    Barefoot Run

    5 k
     
  16. miaou

    miaou barely keeping it together

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    Wednesday, April 4

    SkiErg + Rower + AirBike

    500+500+1000 m

    A. DB Curl & Press
    10/15/17.5 x10+10

    B. Kettlebell Swings
    16/20/24 x15

    A. Muscle-Ups
    x2/2/2/2/3

    B. Pogo Jumps
    x15 x3

    Squat
    60/80/100 x10

    A. Bench Press
    80 x10 x4

    B. Pull-Aparts
    BLU x20 x3

    RDL
    60/80/100/120 x6

    A. Dips
    x12 x3

    B. Chin-Ups
    x8 x3

    A. Jefferson Curls
    20/30/40/50/55 x6

    B. Lateral DB Raises
    10/12.5/12.5's x20

    A. Sit-Ups
    x11 x3

    B. Hollow Rocks
    x11 x3

    C. T's
    5's x20 x3

    D. Fitball Leg Curls
    x20 x3


    Left knee was pretty cranky yesterday (some aggravation on the quad tendon insertion, but mainly patellofemoral pain). Some right shoulder aggravation (on the posterior side). Otherwise doing fine.
     
  17. miaou

    miaou barely keeping it together

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    Saturday, April 7

    SkiErg + Rower + AirBike

    500+500+1000 m

    KB Swings
    16/20/24 x15
    DB Curl & Press
    10/12.5/15 x10+10

    TKE
    BLK x10 x3
    Ring Rows
    x10 x3
    Alternating Lateral Box Blasts
    x5+5 x3

    Miniband Side-Walks
    BLU x8+8 x3
    Pogo Jumps
    x15 x3
    Muscle-Ups
    x2/3/2/3

    Hang Power Cleans
    40/60/80 x6
    Wall V-Slides
    x10 x3

    Squat
    60/80/100 x10
    Alternating Incline DB Press
    17.5 x15+15 x4

    Ring Dips
    x8 x3
    Pull-Ups
    x8 x3

    Single-Leg RDL
    40/50/50 x6+6
    DB Bench Press
    30's x15 x3

    Seated Rounded-Back Good Mornings
    20/30/40/50 x8
    60 x6
    Incline DB Flies
    10/12.5/15's x20

    Ring T's & Y's
    x10+10 x3
    Fitball Crunches
    x15 x3
    GHD Sit-Ups
    x15 x3


    Light intensity all around today.
     
  18. Dan O

    Dan O Purple Belt

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    Why did your ski bike Row triplet warm up go down in volume?
     
  19. miaou

    miaou barely keeping it together

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    Monday, April 9

    SkiErg + Rower + AirBike

    600+600+1200m

    Mobility
    12'

    TKE
    BLK x12 x3
    DB Curl & Press
    10/12.5/15 x12+12
    Miniband Sidewalks
    BLU x8+8 x3
    Kettlebell Swings
    16/20/24 x15

    Drop Jumps (40cm to 40cm)
    x8 x3
    Ring Rows
    x12 x3

    Lateral Box Blasts (40cm)
    x6+6 x3
    Muscle-Ups
    x3/3/3/4

    Hang Power Cleans
    80 x5 x3

    Bench Press (last rep paused)
    100 x5 x5
    Face Pulls
    BLU x15 x5

    Squat
    80/100/110 x10

    Dips
    x12/12/20
    One-Arm DB Rows
    30 x12+12 x3

    Jefferson Curls
    20/30/40/50/60 x6
    Incline DB Flies
    10/12.5/15's x25

    Hanging Leg Raises
    x10 x3
    Roll-Outs
    x10 x3
    T's
    5's x20 x3
    Fitball Leg Curls
    x20 x3


    Left patellofemoral joint still sensitised, but I'd like to think it's improving. Left shoulder also still a bit sensitised.


    Bodyweight (post-workout) = 89.5 kg.


    It's a combination of time constraints, feeling low on energy, and the fact that they are boring. Thanks for keeping me accountable though, brah.
     
  20. Dan O

    Dan O Purple Belt

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    Just checking in big sexy
     

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