Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
17/05/22
Lifting
5 min warm up
Stretch
Squat
8@60
8@90
8@100 - belt on from this point onwards
8@100
8@100
8@100
I mean, the legs don't have an issue. Lower back felt alright, albeit it, I had a belt on and it wasn't heavy so not really something to boast about
OHP
10@bar
8@40
6@60
5@64
5@64
5@67
5@67
10@40
Split Squat - 15
12 left
12 right
12 left
12 right
Ab wheel roll outs
20
18
18
I lost time as I was chatting to someone regarding if they could provide a impartial eye on squats and deadlifts aka my back.
Not really.
He suggested a wider squat stance and narrower deadlift. So might be worth giving it a go.
But he was supersetting deadlift (70kg) and dips (BW, shit depth) so pinch of salt.
For the perverts on my training log; I asked because there was supposed to be a powerlifting guy back from parade training this week. He's been pinged so a new guy of PT course was asked by the middle man in the aboves stead. I didn't randomly ask people.
Lifting
5 min warm up
Stretch
Squat
8@60
8@90
8@100 - belt on from this point onwards
8@100
8@100
8@100
I mean, the legs don't have an issue. Lower back felt alright, albeit it, I had a belt on and it wasn't heavy so not really something to boast about
OHP
10@bar
8@40
6@60
5@64
5@64
5@67
5@67
10@40
Split Squat - 15
12 left
12 right
12 left
12 right
Ab wheel roll outs
20
18
18
I lost time as I was chatting to someone regarding if they could provide a impartial eye on squats and deadlifts aka my back.
Not really.
He suggested a wider squat stance and narrower deadlift. So might be worth giving it a go.
But he was supersetting deadlift (70kg) and dips (BW, shit depth) so pinch of salt.
For the perverts on my training log; I asked because there was supposed to be a powerlifting guy back from parade training this week. He's been pinged so a new guy of PT course was asked by the middle man in the aboves stead. I didn't randomly ask people.
18/05/22
Cardio
1 hour eliptical. Nothing major, aerobic work
Dips
3 sets of 10 @ BW
Pull ups
7
6
6
Hanging leg raise
lol- too slippery. Ended up managing 4 knee raise then slipped
Laying leg raise
20
20
20
Cardio
1 hour eliptical. Nothing major, aerobic work
Dips
3 sets of 10 @ BW
Pull ups
7
6
6
Hanging leg raise
lol- too slippery. Ended up managing 4 knee raise then slipped
Laying leg raise
20
20
20
21/05/22
Had yesterday off due to laziness (and left over hangover which kills off my motivation).
Lifting
5 min warm up
Stretch
DL
10@70
8@120
5@!40
5@150 - put on a belt. No my belt as I left it in my room
5@150
5@160
5@160
5@160
So for the 150 onwards, I was a little considerate of my back. I mean, the weight was fine, even the last 160 set was fine, but I was feeling my lower back kinda flare, but not pop as it were. The second set of 5 of 160 I did think, this needs to be the last set as my back is protesting and I thought on the last set going it something might actually give out.
Yeah, that is why my back keeps failing on me
. Just really frustrating as it isn't much weight really, but the volume for my back is a no no.
Dips
8@bw for warm ujp
10@16
9@16
8@16
Pull ups
4@bw
4@16
4@16
3@16
3@16
4@16
Had a big gap as I was showing a couple of girls how to do pull ups / dips
Had a try at nordic curls
3 sets of 5, but mainly lowering. Didn't manage to get back up.
Leg curl
10 both legs
3 sets of 10 left leg, right leg
Ab wheel roll outs from knees
18
18
18
So yeah, deadlifts are just plain old frustating.
In the 90 minutes I was in there, I was the only male across 4 females that came in.
At least it wasn't like the uni days when out of a room full of gym gear, they would all migrate to me at some point of another.
The 'perks' of being the senior ranked person on site / the only person of note in the sign in book.
And of training on the weekend.
Had yesterday off due to laziness (and left over hangover which kills off my motivation).
Lifting
5 min warm up
Stretch
DL
10@70
8@120
5@!40
5@150 - put on a belt. No my belt as I left it in my room
5@150
5@160
5@160
5@160
So for the 150 onwards, I was a little considerate of my back. I mean, the weight was fine, even the last 160 set was fine, but I was feeling my lower back kinda flare, but not pop as it were. The second set of 5 of 160 I did think, this needs to be the last set as my back is protesting and I thought on the last set going it something might actually give out.
Yeah, that is why my back keeps failing on me
. Just really frustrating as it isn't much weight really, but the volume for my back is a no no.Dips
8@bw for warm ujp
10@16
9@16
8@16
Pull ups
4@bw
4@16
4@16
3@16
3@16
4@16
Had a big gap as I was showing a couple of girls how to do pull ups / dips
Had a try at nordic curls
3 sets of 5, but mainly lowering. Didn't manage to get back up.
Leg curl
10 both legs
3 sets of 10 left leg, right leg
Ab wheel roll outs from knees
18
18
18
So yeah, deadlifts are just plain old frustating.
In the 90 minutes I was in there, I was the only male across 4 females that came in.
At least it wasn't like the uni days when out of a room full of gym gear, they would all migrate to me at some point of another.
The 'perks' of being the senior ranked person on site / the only person of note in the sign in book.
And of training on the weekend.
22/05/22
Cardio
1 hour 15 slow burn on the elliptical
OHP
10@bar
5@60
6@60
6@60
6@60
6@60
6@60
Leg raise
25
25
20
Nothing major.
Arms had less juice in them due to weighhted dips yesterday, but wanted to do some volume.
Was going to do some legs, but given DL et al yesterday, I decided elliptical and no leg work today.
Tomorrow AM will be a run and then Tuesday squats again. So todays was...umm....a day off....?
Cardio
1 hour 15 slow burn on the elliptical
OHP
10@bar
5@60
6@60
6@60
6@60
6@60
6@60
Leg raise
25
25
20
Nothing major.
Arms had less juice in them due to weighhted dips yesterday, but wanted to do some volume.
Was going to do some legs, but given DL et al yesterday, I decided elliptical and no leg work today.
Tomorrow AM will be a run and then Tuesday squats again. So todays was...umm....a day off....?
23/05/22
Cardio
5 miler.
Fuck me it felt hard.
I did the run around the site as I've done a few time up and down hill (145m elevation gained).
Was like 10 min mile for the last mile.
Lungs felt heavy and as much as I tried for the first few miles I couldn't nose breath only. That said, that is where the elevation comes from really.
Left foot inner section is red raw. I hope the new (second hand by only 3 weeks old and worn for pretty much every run since then) shoes haven't got a fault.
UA Fat Tyre phantoms or something.
Average temp was 16 degrees but the humidity; it rained within a few hours of me finishing and is till going on and off (10 hours later as of now).
Cardio
5 miler.
Fuck me it felt hard.
I did the run around the site as I've done a few time up and down hill (145m elevation gained).
Was like 10 min mile for the last mile.
Lungs felt heavy and as much as I tried for the first few miles I couldn't nose breath only. That said, that is where the elevation comes from really.
Left foot inner section is red raw. I hope the new (second hand by only 3 weeks old and worn for pretty much every run since then) shoes haven't got a fault.
UA Fat Tyre phantoms or something.
Average temp was 16 degrees but the humidity; it rained within a few hours of me finishing and is till going on and off (10 hours later as of now).
Last edited:
24/05/22
Lifting
5 min warm up
Stretch
Squat
8@60
5@90
8@100 - belt on wards
8@105
8@107
8@107
8@107
That belt is a fucker.
My core really is shit. I did the 5 @ 90 and my back was a bit 'what are you doing'.
Then put the belt on and the bracing made it felt fine. The legs have always been strong enough.
I did worry about doing 107 really at the increase in volume noting my chocolate fireguard back, but not a concern with the belt on. FML.
On a side note, stepping out with 107 felt awkward to my core, but I could have done 10's at 110 leg wise, albeit I was leaning towards the end of the 8's and without the belt, I probably would have done a nasty. So......I need to focus on lower back strength and probably technique tbh.
OHP
10@bar
5@50
5@60
5@65
5@70
5@70
5@70
I wasn't looking at doing 5's at 70. Maybe 4's at a push.
But 4 felt fine, so did 5, then again and again.
I might just next time do 5x5 @70 and see how that feels.
Split Squat - just bw. Legs feeling fatiqued from the uphill run yesterday I think. Poor conditioning.
10
12
12
Ab wheel roll outs
20
20
20
I really need to find more time and do more lower back strength work / volume. Maybe some pure hamstring work.
I used to do weight hip thrusts and the nordic curls when I had access to better training facilities. So maybe this week while I let the blood blister / soft skin (turns out I think I ran on a blister that hadn't healed, so that is why it was hurting so much) heal up and do indoor cardio (read: no running), I might do some of the above missed out stuff and put it back in a bit.
The issue I have with deadlifting, squats and running is the compression on the lower back day in, day out. Maybe some decompression stuff would assist without putting load on the lower back.
Maybe
Lifting
5 min warm up
Stretch
Squat
8@60
5@90
8@100 - belt on wards
8@105
8@107
8@107
8@107
That belt is a fucker.
My core really is shit. I did the 5 @ 90 and my back was a bit 'what are you doing'.
Then put the belt on and the bracing made it felt fine. The legs have always been strong enough.
I did worry about doing 107 really at the increase in volume noting my chocolate fireguard back, but not a concern with the belt on. FML.
On a side note, stepping out with 107 felt awkward to my core, but I could have done 10's at 110 leg wise, albeit I was leaning towards the end of the 8's and without the belt, I probably would have done a nasty. So......I need to focus on lower back strength and probably technique tbh.
OHP
10@bar
5@50
5@60
5@65
5@70
5@70
5@70
I wasn't looking at doing 5's at 70. Maybe 4's at a push.
But 4 felt fine, so did 5, then again and again.
I might just next time do 5x5 @70 and see how that feels.
Split Squat - just bw. Legs feeling fatiqued from the uphill run yesterday I think. Poor conditioning.
10
12
12
Ab wheel roll outs
20
20
20
I really need to find more time and do more lower back strength work / volume. Maybe some pure hamstring work.
I used to do weight hip thrusts and the nordic curls when I had access to better training facilities. So maybe this week while I let the blood blister / soft skin (turns out I think I ran on a blister that hadn't healed, so that is why it was hurting so much) heal up and do indoor cardio (read: no running), I might do some of the above missed out stuff and put it back in a bit.
The issue I have with deadlifting, squats and running is the compression on the lower back day in, day out. Maybe some decompression stuff would assist without putting load on the lower back.
Maybe
25/05/22
Cardio
1 hour steady state on the elliptical machine. Would have gone for a actual run if it weren't for my left foot being ouchies
Leg raise
25
25
20
Did a few hanging leg raise to give it a go then knocked it on the head as running late (got up at 0535).
Cardio
1 hour steady state on the elliptical machine. Would have gone for a actual run if it weren't for my left foot being ouchies
Leg raise
25
25
20
Did a few hanging leg raise to give it a go then knocked it on the head as running late (got up at 0535).
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Lower back raises, GHRs, Good Mornings, and SLDL/RDL; Any one of those is going to do the trick.
Also, heard a good tip from Dave Tate the other day. For the squat, when you're taking your "bracing breath" take the first part of the breath through your nose, then take a second part through your mouth. Definitely helps my squat mechanics.
I used to do a lot more lower back work, mainly because I had the time to kill and I thought best to try everything.
Including all of the things you mentioned.
I add one or two things at the end of each gym session, be it at the end of the lifting work out, or while I'm being fat and lazy, at the end of a gym CV period. Just so there is some additional volume throughout the week.
Regarding bracing; you know I think part of the problem is that I am stupid.
To elaborate, I don't think of 100kg squat and even up to 160kg deadlift as being heavy, so I half arse the preps (ie I don't / didn't brace).
I should probably grow the f**k up and do it all properly.
Cheers for the input.
26/5/22
Cardio
45 minutes spin bike.
Only like 143 average power, but that thing can really go suck a dick.
3 sets of 10 @ 60 row pull thing
4 sets of 10 hanging knees to chest.
Set 2 was left and right knees (which equals 2)
Tomorrow will be deadlift day.
I doubt I will be running in the next week. That left foot is....well....yuck from the blister popping and skin still soft and weak.
Maybe in a week it will have hardened to form a callous and make my life easier.
Cardio
45 minutes spin bike.
Only like 143 average power, but that thing can really go suck a dick.
3 sets of 10 @ 60 row pull thing
4 sets of 10 hanging knees to chest.
Set 2 was left and right knees (which equals 2)
Tomorrow will be deadlift day.
I doubt I will be running in the next week. That left foot is....well....yuck from the blister popping and skin still soft and weak.
Maybe in a week it will have hardened to form a callous and make my life easier.
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
For me, it's a matter of longevity. I've escaped this far without needing a surgery and if I don't treat every lift with respect I won't be able to say that much longer.
Understood.
I think the route cause issue for me is that I was consistent for about 5 years through uni and fighting when I just 'got' the technique.
Now I'm significantly older, working, family etc with other commitments and expect to be able to get back as I have dabbled on and off over the years.
The muscle memory for form has gone but the brain saying it isn't a lot of weight remains.
So as you say, I just need to treat every lift and gym session with respect to keep going (ironic considering the mornings strained shoulder/peck from dips).
LOL.
I bought some runner cream years ago I still have.
I also have a 1kg jar of vaseline that I bought for firestarters so I'm using that periodically.
27/05/22
Lifting
5 min warm up
Stretch
DL
8@70
5@120
5@150 - No belt
5@160 - did 3 reps, realised I have a belly and it was pinching/nipping. So took it off and did the remaining 2 reps
5@160 no belt
5@160 - no belt
5@164 - no belt
So basically I realised at some point that I was being really shit with the DL form. When the belt pinched and I did the remaining 2 reps, I realised I needed to sit back more and it just clicked back to where it was. That said, by rep 4 of 164 my back was going 'come on now, a bit of a jump in volume don't you think' so did rep 5 and called it quits. Surprisingly (or not really), the 164 flew up generally.
Dip - ah the fuck up
8@bw
6@20 - felt heavy considering I was going for sets of 8.
2 @ 2- left pec kind of pinged on me. Nothing major, but I had a word with myself and knock the dips on the head.
10 hours later now and I know I've done something but it isn't like painful. It will be because I was rushing and thinking I need 4 sets pf 6 and get some good depth in, and the warm up wasn't exactly the best.
GM
10@bar
10@50
10@50
10@50
10@50
GHR / hip thrust thing
8@bar
8@10
10@10
10@10
10@10
Hanging raises
10 (5 knee, 5 leg)
10 (5 knee, 5 leg)
10 knees
Lifting
5 min warm up
Stretch
DL
8@70
5@120
5@150 - No belt
5@160 - did 3 reps, realised I have a belly and it was pinching/nipping. So took it off and did the remaining 2 reps
5@160 no belt
5@160 - no belt
5@164 - no belt
So basically I realised at some point that I was being really shit with the DL form. When the belt pinched and I did the remaining 2 reps, I realised I needed to sit back more and it just clicked back to where it was. That said, by rep 4 of 164 my back was going 'come on now, a bit of a jump in volume don't you think' so did rep 5 and called it quits. Surprisingly (or not really), the 164 flew up generally.
Dip - ah the fuck up
8@bw
6@20 - felt heavy considering I was going for sets of 8.
2 @ 2- left pec kind of pinged on me. Nothing major, but I had a word with myself and knock the dips on the head.
10 hours later now and I know I've done something but it isn't like painful. It will be because I was rushing and thinking I need 4 sets pf 6 and get some good depth in, and the warm up wasn't exactly the best.
GM
10@bar
10@50
10@50
10@50
10@50
GHR / hip thrust thing
8@bar
8@10
10@10
10@10
10@10
Hanging raises
10 (5 knee, 5 leg)
10 (5 knee, 5 leg)
10 knees
28/05/22
Cardio - mixed back though
80 minutes elliptical
Squats
12@50
12@50
12@60
12@60
Single leg squat bulgarian
10 no weight both legs
Tried using just the bar (20kg) vice the sandbag things (10 or 15kg).
8 left then right
10 left then right
10 left then right
Back raises
2 sets of 10 @ bw
Nordic leg curl
3 sets of 5 mainly trying to control the negative. Oh the hamstring pain
Was going to do some core - gave it a break
Was going to some pushing, but based on the injury / strain on the left pec, I left it alone to not make it worse
PM
Went over to dartmoor and used the kifaru sawtooth on a madem night out.
Must attach guylines; so bloody noisy throughout the night.
Ended up going to sleep at 2200 and restlessly laid down until about 0345 when I woke up and couldn't go back to sleep. Ended up getting up at 0430 and having breakfast and getting down by 0800.
Cardio - mixed back though
80 minutes elliptical
Squats
12@50
12@50
12@60
12@60
Single leg squat bulgarian
10 no weight both legs
Tried using just the bar (20kg) vice the sandbag things (10 or 15kg).
8 left then right
10 left then right
10 left then right
Back raises
2 sets of 10 @ bw
Nordic leg curl
3 sets of 5 mainly trying to control the negative. Oh the hamstring pain
Was going to do some core - gave it a break
Was going to some pushing, but based on the injury / strain on the left pec, I left it alone to not make it worse
PM
Went over to dartmoor and used the kifaru sawtooth on a madem night out.
Must attach guylines; so bloody noisy throughout the night.
Ended up going to sleep at 2200 and restlessly laid down until about 0345 when I woke up and couldn't go back to sleep. Ended up getting up at 0430 and having breakfast and getting down by 0800.
