Lifting, Sprinting & Mobility ... ing

Discussion in 'Training Logs' started by SexyMahnaz, Dec 31, 2014.

  1. SexyMahnaz

    SexyMahnaz Green Belt

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    This is my second year documenting everything, really looking forward to it.

    Age:27
    Weight:78kg
    Height: 182cm

    Strength

    Bench Press: 110kg x 1
    Overhead Press: 67.5kg x 1
    Pull Ups: +40kg x 1
    Squat: 75kg for reps**
    DB Split Squats: 38kg x 5

    Track

    2km run: 07:37
    1 mile run: 05:54
    400m: 63 seconds
    300m: 41 seconds
    200m: 26 seconds

    **My lower back is wrecked but slowly improving... Zercher squats only, can't wait to build these up.

    Mobility:

    This is the foundation of all my training. Without it, there's no way I'd be able to workout without injury. I do it every morning ... it takes 30 - 45 minutes & is worth every second. Focus is on the spine, lower back, hips, groin, hamstrings and shoulders. It's also a good habit to have just for general productivity/energy. I'm lazy, but with this routine in the morning I wake up and feel like I have something to direct myself toward. I also have less work this year unfortunately so I want to make the most of all the spare time I'll have ... this is a good way to use some of it.

    Program:

    I've taken some principles/ideas I've come across & like (Stuff from Ross Enamait, Greasing the groove, Norwegien Frequency Project ...) and tried to throw them together in a way that's not contraindicated. But with that said there's so many different opinions out there, there will always be something wrong. At the end of the day, even the most controlled studies seem to show individuals responding to the same training in fairly significantly different ways. I think it's up to the individual, at the amateur/rec level at least, to take ideas that they like, experiment, and see what works for their body. If this split fails for me, the next step is adding more periodisation.

    Day 1: Lifting (Light), Sprinting
    Day 2: Lifting (Bench, Squats, Pull Ups, OHP: 4 sets each, 3 light (6-12 reps, 50-70% 1RM), 1 moderate-heavy x 5 (80-85% 1RM). 4 assistance exercises, 1 work set x whatever)*
    Day 3: Lifting*
    Day 4: GPP (General physical prepardness - skipping, bodyweight stuff etc)
    Day 5: Sprinting
    Day 6: Lifting*
    Day 7: Lifting*
    Day 8: Rest

    First Log: http://forums.sherdog.com/forums/f49/log-2733653/
     
    Last edited: Jan 2, 2015
  2. SexyMahnaz

    SexyMahnaz Green Belt

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    [15/9/2015]

    Run
    2km - Slow pace

    [16/9/2015]

    Bench Press
    50 x 10
    70 x 8
    80 x 5
    90 x 3
    95 x 1
    100 x 1
    105 x 1
    60 x 10

    OHP
    Bar x 10
    40 x 8
    50 x 5
    55 x 3
    60 x 1
    65 x 1
    30 x 10

    Push Ups
    Bodyweight x 40 x 3

    Side Lateral Raises
    9kg x 12 x 3

    RKC Plank
    70 secs x 3

    Rope Pulldowns
    35kg x 10 x 3

    CoC Grippers
    Sport x 15
    #1 x 10
    #1.5 x 3 left, 5 right
    #1 x 10
    Sport x 15

    Bench felt really good. I'd like to go up in weight but am a little hesitant without a spotter. Someone posted a video here of a guy failing something really heavy (150kg +?) & he rolled the bar to safety pretty gracefully, it looked easy. I'm gonna play around with that move the next time I bench.
     
  3. SexyMahnaz

    SexyMahnaz Green Belt

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    [11/11/15]

    Zercher Squat 5/3/1 [155kg training max, week 2]
    60kg x 5 x 2
    75 x 5 x 2
    90 x 5 x 2

    110 x 3
    125 x 3
    140 x 3 + 6 = 9*

    BB Hip Thrusts
    100kg x 12 x 3

    Supine Neck Bridge
    30 secs x 3

    RKC Plank
    75 secs x 3

    *After the second rep most of these were slightly high. I fell into a forward lean which made the bar hit my thighs early, above parallel which I never properly adjusted for. It was also a generally shitty, fidgety rushed set. The strength is there, I just need to relax ... perform the reps in a nice controlled, deliberate manner.

    Notes: Elbows in with narrower grip allows for more depth. Hips back, knees forward. Flare your knees out a bit. Take your time.
     
  4. SexyMahnaz

    SexyMahnaz Green Belt

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    [10/12/15]

    Whatever session with some m8's

    Squats
    60kg x 10
    80 x 5
    100 x 5
    60 x 15

    Deads
    60 x 5
    100 x 5
    140 x 3
    160 x 2

    BB Curlz
    21's x 3 x something

    Hammers
    whatever

    Muscle ups
    Still can't do em.
     
  5. SexyMahnaz

    SexyMahnaz Green Belt

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    *Late 2015 bests go here.
     
  6. SexyMahnaz

    SexyMahnaz Green Belt

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    [17/9/15]

    Mobility
    FAI Fix

    Zercher Squats
    60kg x 10
    80 x 8
    100 x 5
    120 x 5
    130 x 5
    140 x 3
    150 x 1
    160 x 1
    165 x 1

    BB Hip Thrusts
    110kg x 10 x 3

    GHR
    Practice [partials, assisted]

    Bulgarian Split Squat
    Bodyweight x 10
    22kg x 5
    28 x 5
    32 x 5
    38 x 5
     
  7. SexyMahnaz

    SexyMahnaz Green Belt

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    [13/11/15]

    Deadlift 5/3/1 [155kg training max, week 2]
    60kg x 5
    75 x 5
    90 x 5

    110 x 3
    125 x 3
    140 x 3 + 3 = 6 [+5 Rep PB]

    Weighted Pull Ups
    +10kg x 10 x 3

    GHR
    Assisted, 10 x 3

    Face Pulls
    10kg x 15 x 3

    Rep PB by default. Advice/constructive criticism welcome.

    [YT]7dVlOl6FP_0[/YT]
     
  8. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar x 10
    50kg x 10
    50kg x 10
    50kg x 10
    Bar x 10

    Zercher Squats

    Bar x 10
    50kg x 10
    50kg x 10
    50kg x 10
    Bar x 10

    OHP

    Bar x 10
    30 x 8
    30 x 8
    30 x 8
    Bar x 10

    Pull Ups

    Bodyweight 5 x 5

    *********************************

    No sprints since I ran a 2km earlier.
     
  9. SexyMahnaz

    SexyMahnaz Green Belt

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    [18/9/2015]

    Deadlift + Zercher squat mix
    60kg x 5 + 5
    80 x 5 + 1
    100 x 5 +1
    120 x 3 + 1
    130 x 2 + 1
    140 x 1 + 1
    150 x 1
    155 x 1
    160 x 1
    140 x 1 + 1

    Face Pulls
    10kg x 10 x 3

    Pull Ups
    Bodyweight x 10
    +25kg x 5 x 3
    Bodyweight x 10

    Hammer Curls
    18kgs x 9 x 3

    Deadlifts felt good, I used some chalk this time which helped a lot with my grip. & I don't want to jinx it, but my back is feeling better than ever. It was slow going but I feel like all the mobility work I've done is paying off now - both at the gym & in every day life. The GHR's, KB swings, hip thrusters and static stretching especially seem to have made a massive difference over the past few months.
     
  10. Viskovitz

    Viskovitz Blue Belt

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    Congratulations on the PB!!

    Just watched the video, to me it seems that you're curling a little, bending the left arm.


    [​IMG]
     
  11. Rex Poppa Pump

    Rex Poppa Pump BANG BANG NINERS GANG Platinum Member

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    Welcome to the logs.
     
  12. KidAlchemy

    KidAlchemy Purple Belt

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    Nice stuff in here Sexy, keep it up.
     
  13. SexyMahnaz

    SexyMahnaz Green Belt

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    Thanks Visko. Good pick up, that's something I wouldn't have noticed. I don't know if it's a problem, but I guess it would add extra stress to my elbow.
     
  14. SexyMahnaz

    SexyMahnaz Green Belt

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    ^Cheers.

    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar
    50kg x 8
    75kg x 8
    90 x 5
    60 x 10

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    75 x 5
    Bar x 10

    OHP

    Bar x 8
    35 x 8
    52.5 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    Dips

    Bodyweight x 15

    Split Squats

    Bodyweight x 8
    30kg x 5

    OA Isometric Row Machine

    20kg x 8
    50kg x 8

    Upright Machine Rows

    20'something x 8
    38.5 x 8
     
  15. SexyMahnaz

    SexyMahnaz Green Belt

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    Cheers bro, thanks for dropping in.

    [20/9/15]

    Mobility
    FAI Fix

    Bench Press
    50kg x 10
    70 x 8
    80 x 5
    90 x 3
    95 x 1
    100 x 1
    105 x 1
    60 x 10

    Side Lateral Raises
    10kg x 10 x 3

    OHP
    Bar x 10
    40 x 8
    50 x 5
    55 x 3
    62.5 x 1
    65 x 1
    30 x 10

    KB Swings
    16kg x 50 x 3

    Push ups
    Bodyweight x 40 x 3

    RKC Plank
    70 secs x 3
     
  16. SexyMahnaz

    SexyMahnaz Green Belt

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    [15/11/2015]

    Bench Press 5/3/1 [105kg training max, week 3]
    40kg x 5 x 2
    50 x 5
    60 x 3 x 2

    80 x 5
    90 x 3
    100 x 1 + 2 = 3. Felt heavy for some reason today so I didn't push it.

    OHP
    55kg x 5 x 3

    Rope pulldowns
    35kg x 10 x 3

    DB Side Lateral Raises
    10kg x 10 x 3

    Push Ups
    Bodyweight x 40 x 4

    RKC Plank
    75 secs x 3
     
  17. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar
    50kg x 8
    75kg x 8
    90 x 5
    60 x 10

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    75 x 5
    Bar x 10

    OHP

    Bar x 8
    35 x 8
    52.5 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    Dips

    Bodyweight x 15

    Split Squats

    Bodyweight x 8
    32kg x 5

    OA Isometric Row Machine

    20kg x 8
    50kg x 8

    Upright Machine Rows

    20'something x 8
    38.5 x 8

    *********************************

    Zerchers felt really good, easy and stable with no back twinges. My forearms are used to it now too and don't hurt nearly as much ... but we'll see if I say the same thing when there's 100+ on there. Weightlifting shoes arrived a few days ago too and they make a big difference.
     
  18. SexyMahnaz

    SexyMahnaz Green Belt

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    [21/9/15]

    Mobility
    FAI Fix

    Zercher Squats
    60kg x 10
    80 x 8
    100 x 5
    120 x 5
    130 x 5
    140 x 3
    150 x 1

    *Left knee felt funny, ended it here.

    BB Hip Thrusts
    110kg x 10 x 3

    That was a bit concerning, & it's enough to convince me to take a break for at least a week. I think it's alright - it just felt a bit "crackly" and hurt for a brief moment while walking away from the rack.

    ************************************

    It's a good time to reflect on where I'm at. I started logging here a bit over 15 months ago. Then my program consisted of bench press, machine leg curls, machine rows, DB shoulder press & sometimes I'd try back squat 60kg. My back would round well before parallel and overall it felt pretty hopeless which was really demotivating.

    In that time I've been reading the forums regularly, absorbing information and trying to figure out what works best for me. In some respects this approach has worked really well. I haven't been afraid to try unconventional things if I felt like they'd benefit me, & I'm happy with the results so far.

    Furthermore, focusing on myself, rather than taking a broad approach has really helped me to find out exactly what my imbalances are - what's fixable - and if so how to fix it - & what's not - & in that case how to work around it.

    Conversely, while trying to take an individualized approach is good in some respects, it has made me susceptible to missing the big picture at times. My programming has been random, & based on feel when the reality is that I don't have the experience to do that yet.

    So, with that in mind after the de-load my goal is to choose a program and really stick to it aside from making adjustments that I know are helpful re: my individual strength and weaknesses.
     
  19. SexyMahnaz

    SexyMahnaz Green Belt

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    [17/11/15]

    Zercher Squat 5/3/1 [155kg training max, week 3]
    60kg x 5 x 2
    75 x 5 x 2
    90 x 5 x 2

    115 x 5
    130 x 3
    147.5 x 1 + 2 = 3

    BB Hip Thrusts
    120kg x 10 x 3

    Headstand
    1 min x 3

    Supine Neck Bridge
    30 secs x 3

    Prone Neck Bridge
    30 secs x 3

    Motivation wasn't there today, but the neck stuff was fun.
     
  20. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    GPP: Circuit

    175 Jump rope rotations
    22 Push ups
    10 Goblet squats (22kg)
    RKC Plank (40 seconds)

    No rest x 5

    *********************************

    Spoke too soon about the back, it felt fragile at work last night. Thankfully I woke up this afternoon and it felt fine, got through the day no worries.
     
  21. SexyMahnaz

    SexyMahnaz Green Belt

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    I'm a bit more worried about my knee now. There's no pain, but if I try straighten it as much as possible I can feel that something's not right.

    After feeling around, the tendon at the back of my left knee is swollen. If I stand up, bend over and feel inside both knee "pits", the right side is fairly smooth & only sticks out a little, whereas the left side bulges out & is more sensitive to pressure. I think I can even feel a slight tear there. This sucks, but fingers crossed it's only minor. Google suggests I've done my posterior cruciate ligament ... I'll see what the doctor says.
     
  22. SexyMahnaz

    SexyMahnaz Green Belt

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    [19/11/15]

    Deadlift 5/3/1 [155kg training max, week 3]
    60kg x 5
    75 x 5
    90 x 5

    115 x 5
    130 x 3
    147.5 x 1 + 3 = 4

    Weighted Pull Ups
    +10kg x 10 x 3

    GHR
    Assisted, 10 x 3

    Face Pulls
    10kg x 15 x 3
     
  23. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Speed: Power Skips

    10 each leg x 3

    Single-leg Bounds

    10 each leg x 3

    Alternating-leg Lateral Bounds

    10 each leg x 3

    Sprints

    300m (slow jog)

    300: 41 secs [12, 27, 41]
    300 (Walk)
    300: 47 secs [16, 32, 47]
    300 (Walk)
    300: 44 secs [14, 28, 44]
    300 (Walk)
     
  24. InertiaTraining

    InertiaTraining Yellow Belt

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    That sucks man, but regarding your previous post, as you say it is good to take a step back and see how far things have come along. Your progress sounds good. Have you got any programs in mind?
     
  25. SexyMahnaz

    SexyMahnaz Green Belt

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    [21/11/15]

    Bench Press 5/3/1 [105kg training max, week 4 - deload]
    50kg x 8 x 3

    OHP
    30kg x 8 x 3

    Rope Pulldowns
    20kg x 10 x 3

    Side Lateral Raises
    5kg x 10 x 3

    Push Ups
    Bodyweight x 20 x 3
     
  26. miaou

    miaou barely keeping it together

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    Someone's been "stealing" ideas, haven't they?:p

    Would love to see some vids of those to compare.
     
  27. Bloodhy

    Bloodhy Green Belt

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    I hope the deload helps fixing your knee.

    What will be your next focus? Strength, hypertrophy, or a mix of both?
     
  28. frystyle

    frystyle Blue Belt

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    Nice lifting in here! Are you also still busy with mobility? Got any tips or excercises for upper body mobility?
     
  29. SexyMahnaz

    SexyMahnaz Green Belt

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    Haha, one of the best things about these logs are all the great ideas I can steal. Yeah no worries, I'll make one when I do them again later in the week.
     
  30. Flash_Monsta

    Flash_Monsta Black Belt

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    Suck about your knee, mate. Hopefully it's nothing serious. I have 3 mates who have had surgery on their ACL and PCL, two of them have had it done in the last month and they're both up and about. One is a long distance cyclist, the other is a semi Pro MMA fighter and their recovery is going awesome.
    Hopefully it won't come to that but take comfort in the fact that from what I know from chatting to my mates, when it comes to tears, it's keyhole surgery and the recovery is quite rapid with good physio.
     
  31. SexyMahnaz

    SexyMahnaz Green Belt

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    [22/11/15]

    Zercher Squat 5/3/1 [155kg training max, week 4 - deload]
    50kg x 10
    60 x 5 x 2
    70 x 5
    80 x 5
    90 x 5

    DB Split Squats
    20's x 8 x 3

    Headstand
    1 min x 3

    Supine Neck Bridge
    30 secs x 3

    Prone Neck Bridge
    30 secs x 3

    Leg Raises
    10 x 3
     
  32. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar
    50kg x 8
    75kg x 8
    90 x 5
    60 x 10

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    75 x 5
    Bar x 10

    OHP

    Bar x 8
    35 x 8
    52.5 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    Dips

    Bodyweight x 15

    Split Squats

    Bodyweight x 8
    32kg x 5

    OA Isometric Row Machine

    20kg x 8
    50kg x 8

    Upright Machine Rows

    20'something x 8
    38.5 x 8
     
  33. SexyMahnaz

    SexyMahnaz Green Belt

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    Thanks. My squat & deadlift movement patterns still feel fine which is great, but sprinting/cutting sharply sucks. Just gotta be patient.

    Programming wise - I was actually writing up my 5/3/1 percentages for the first few waves yesterday just as I noticed my knee feeling a bit worse, ha.

    But if I'm healthy I'd like to try 5/3/1 at least to the end of the year to continue building strength, then Ross Enamit's 50 day program to build up some endurance, then immediately after that I'll be overseas for a couple of months so something I can manage there - probably continue 5/3/1 but with only 3 days a week.

    Thanks m8, that's encouraging to hear ... & makes me think I should probably get my arse into gear & get some private health insurance for when I inevitably do something worse.
     
  34. SexyMahnaz

    SexyMahnaz Green Belt

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    Thanks bud. I've been pretty lazy with it lately, but I still do my favourites for 5 mins or so before working out.

    I tend to neglect my upper body, but I do wall slides pretty regularly which seem to help. I also found this video pretty good, I've been meaning to stick with it for a while but haven't got around to it.

    [YT]qM0c_xXjKa8[/YT]
     
  35. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar
    50kg x 8
    75kg x 8
    90 x 5
    60 x 10

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    75 x 5
    Bar x 10

    OHP

    Bar x 8
    35 x 8
    52.5 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    *********************************

    No assistance today ... I was feeling a bit worn out. 1km run @ moderate pace at the end instead. Strong pain in my left elbow when I woke up in the middle of last night too. It was pretty much gone by this morning but still a little fragile.
     
  36. btwrestler119

    btwrestler119 Green Belt

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    Yeah, insurance is important if you want to train hard, my stress level is so much lower now than a few years back when I didn't have coverage. It's great knowing I can get treated if I'm injured without putting myself in debt.

    Also, do you wear knee sleeves? I don't remember seeing you wear them in your videos. I would highly recommend a good pair of 7mm neoprene knee sleeves. I had a significant grade II tear of my right ACL April 2014 and I chose to not have surgery. By this April I was recovering pretty well ( I could squat and deadlift pain-free) but running, lunges, and any type of athletic-type movement felt uncomfortable. Then I got a pair of rocktape knee sleeves (not the greatest, but cheaper than the good ones). They have done a great job of stabilizing my knees and more importantly, getting them really warm, really fast. Now I can do any movement I want without pain, even without the sleeves (although I like to wear them because they make warming up my knees so much easier).
     
  37. frystyle

    frystyle Blue Belt

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    Thanks. I do limber 11 as a warming up for lower body, that vid might be useful for upper body,
     
  38. SexyMahnaz

    SexyMahnaz Green Belt

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    Yesterday: Rest, Mobility: Modified Limber 11

    *********************************

    Today: Mobility: Modified Limber 11

    *********************************

    Strength (Light): Bench Press

    Bar x 10
    50kg x 10
    50kg x 10
    50kg x 10
    Bar x 10

    Zercher Squats

    Bar x 10
    50kg x 10
    50kg x 10
    50kg x 10
    Bar x 10

    OHP

    Bar x 10
    35 x 10
    35 x 10
    35 x 10
    Bar x 10

    Pull Ups

    Bodyweight x 8
    Bodyweight x 8
    Bodyweight x 8

    *********************************

    Pissed down rain all day, so sprints missed out again. Ran a 2km on the treadmill instead, ~8 mins.
     
  39. SexyMahnaz

    SexyMahnaz Green Belt

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    Damn, congrats on your awesome recovery! You've been hitting PB's all over the place too, you must be chuffed. Knee sleeves are a good idea. I've been going in 100% raw dog so I could probably use some protection.

    ***

    I hate getting out of the training groove. I already feel lazy. So, I've decided to do a light, accelerated cycle of 5/3/1 to keep the momentum going & get a feel for the program

    Edit: I simplified the assistance & shifted some things around after reading more about the program.
     
  40. SexyMahnaz

    SexyMahnaz Green Belt

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    [23/11/15]

    Deadlift 5/3/1 [155kg training max, week 4 - deload]
    60kg x 5 x 2
    70 x 5
    80 x 5
    90 x 5

    Pull Ups
    Bodyweight 8 x 3

    Face Pulls
    10kg x 15 x 3

    RKC Plank
    75 secs x 3

    Mobility
    Modified Limber 11

    Massage later tonight, then back to the real stuff tomorrow. Last time I deloaded a few reps felt slightly heavy freaked me out a little (omg not my gainz) but everything felt really light and easy today which is good.
     
  41. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar
    50kg x 8
    70kg x 8
    92.5 x 5
    60 x 10

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    80 x 5
    Bar x 10

    OHP

    Bar x 8
    35 x 8
    55 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    Split Squats

    Bodyweight x 8
    32kg x 5

    OA Isometric Row Machine

    20kg x 8
    50kg x 8

    Upright Machine Row

    24 x 8
    38.5 x 8

    *********************************

    Passed on the dips, elbow still a little fragile. Nice session though, felt good.

    *********************************

    Edit: Later: Endurance (2km Run)

    Bored & couldn't sleep. Easy - moderate pace in the rain, nice & refreshing.
     
    Last edited: Jan 10, 2015
  42. SexyMahnaz

    SexyMahnaz Green Belt

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    [24/9/2015]

    Deadlift
    40kg x 5
    50 x 5
    60 x 3
    65 x 5
    75 x 5
    85 x 5 + 1

    Weighted Pull Ups
    +10kg x 10 x 5

    KB Swings
    16kg x 50 x 3

    Hammer Curls
    14kg x 10 x 3

    Face Pulls
    12kg x 10 x 3

    CoC Grippers
    Sport x 15
    #1 x 10
    #1.5 x 2
    #1 x 7 left, 8 right
     
  43. SexyMahnaz

    SexyMahnaz Green Belt

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    [24/11/2015]

    Bench Press 5/3/1 [107.5kg training max, week 1]
    45kg x 5
    55 x 5
    65 x 3

    70 x 5
    80 x 5
    92.5 x 5 + 1 = 6. Bit of a worry considering I managed 95 x 6 last cycle.

    OHP
    57.5 x 5
    57.5 x 4 x 2

    DB Tricep Extensions
    20kg x 5 x 3

    DB Side Lateral Raises
    10kg x 10 x 3

    Push Ups
    Bodyweight x 40 x 4
     
  44. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    Strength: Bench Press

    Bar
    50kg x 8
    70kg x 8
    92.5 x 5
    60 x 10

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    80 x 5
    Bar x 10

    OHP

    Bar x 8
    35 x 8
    55 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    Split Squats

    Bodyweight x 8
    32kg x 5

    OA Isometric Row Machine

    20kg x 8
    50kg x 8

    Upright Machine Row

    24 x 8
    38.5 x 8
     
  45. SexyMahnaz

    SexyMahnaz Green Belt

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    [25/9/2015]

    Bench Press
    40kg x 5
    50 x 5
    60 x 3
    65 x 5
    75 x 5
    85 x 5 + 5 = 10

    DB Side Lateral Raises
    9kg x 10 x 5

    OHP
    45kg x 8 x 3

    Rope pulldowns
    30kg x 10 x 5

    Push ups
    Bodyweight x 40 x 3

    RKC Plank
    75 secs x 3
     
  46. SexyMahnaz

    SexyMahnaz Green Belt

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    [26/11/15]

    Zercher Squat 5/3/1 [160kg training max, week 1]
    60kg x 5
    80 x 5
    90 x 5

    105 x 5
    120 x 5
    135 x 5 + 3 = 8

    BB Hip Thrusts
    120kg x 10 x 3

    Headstand
    1 min x 3

    Supine Neck Bridge
    30 secs x 3

    Prone Neck Bridge
    30 secs x 3

    Deep Tissue Massage
    1 hour

    Good session. Third massage in 4 or 5 weeks. I've found a quality therapist, & I'm going to see them pretty regularly until Feb. From then there's a 95% chance I'll be in Asia for a few months where massages will cost me peanuts, so I'll try and get it done every other day. Let's see if it makes much of a difference. Hurts so good either way.
     
  47. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    Had to do this during my lunch break at work, so I went through them a little quicker than usual & a few movements were skipped.

    *********************************

    GPP: Circuit

    175 Jump rope rotations
    22 Push ups
    10 Zercher Squats (20kg)
    RKC Plank (40 seconds)

    No rest x 5

    *********************************
     
  48. SexyMahnaz

    SexyMahnaz Green Belt

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    [26/9/15]

    Mobility
    Modifield Limber 11
    FAI Fix

    Zercher Squats
    40kg x 5
    50 x 5
    60 x 3
    65 x 5
    75 x 5
    85 x 5 + 1 = 6

    BB Hip Thrusts
    85kg x 10 x 5

    Bulgarian Split Squat
    Bodyweight x 10 x 3
     
  49. SexyMahnaz

    SexyMahnaz Green Belt

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    [27/11/15]

    Deadlift 5/3/1 [160kg training max, week 1]
    60kg x 5
    80 x 5
    90 x 5

    105 x 5
    120 x 5
    135 x 5 + 3 = 8 [+3 Rep PB]

    Weighted Pull Ups
    +10kg x 10 x 3

    GHR
    Assisted, 10 x 3

    Face Pulls
    10kg x 15 x 3

    Deadlifts & squats now at parity. My body's so much better balanced than it was 18 months ago.
     
  50. rikwebb

    rikwebb Purple Belt

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    Chinlock Island
    Consistant on the last couple of benching sessions, nice work mate.
     
  51. SexyMahnaz

    SexyMahnaz Green Belt

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    [1/10/2015]

    Bench Press
    40kg x 5
    50 x 5
    60 x 3
    70 x 3
    80 x 3
    90 x 3 + 4 = 7

    DB Side Lateral Raises
    9kg x 10 x 5

    OHP
    50kg x 5 x 5

    Rope pulldowns
    30kg x 10 x 5

    RKC Plank
    75 secs x 3

    Time to face reality even though I've been trying not to. I love training and have been really motivated lately, but I have to stay off my knee and stop being an idiot trying to push through it. I'm just going to do whatever for a little while, probably lots of benching & bodyweight stuff.
     
  52. SexyMahnaz

    SexyMahnaz Green Belt

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    [29/11/15]

    Bench Press 5/3/1 [107.5kg training max, week 2]
    40kg x 5 x 2
    50 x 5 x 2
    60 x 3

    75 x 3
    85 x 3
    97.5 x 3 + 1 = 4

    OHP
    Bar x 8
    57.5 x 5 x 3

    Rope Pulldowns
    35kg x 10 x 3

    DB Side Laterals
    10kg x 10 x 3

    Push Ups
    Bodyweight x 40 x 3

    RKC Plank
    75 secs x 3

    Pallof Press
    15kg x 15 x 3 - First time with these. Like em'.

    Suitcase Hold
    16kg KB x 1 min x 3

    Back Squats
    60kg x 8 x 3

    Not a typo! Decided to try some back squats for the first time in a few years and you know what, they weren't completely awful. Buttwink still a big problem, but my hips did seem to open up more easily than usual, and I was able to stay fairly upright. I still much prefer zerchers because with them I can really just grip it and rip it without worrying too much about my back, but I feel like I have something to work with now. Maybe one day I'll work the back squat out.
     
  53. SexyMahnaz

    SexyMahnaz Green Belt

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    Thanks mate. I'm experimenting with benching 4-5 times a week (albeit with only slightly more overall weekly volume compared to before), hopefully it pays off.
     
  54. SexyMahnaz

    SexyMahnaz Green Belt

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    [2/10/2015]

    Push Ups
    Bodyweight x 50 x 3

    Pull Ups
    Bodyweight x 10 x 5

    Done at work over an hour or so, pretty satisfying for what it was. Grand Final day tomorrow.
     
  55. SexyMahnaz

    SexyMahnaz Green Belt

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    [1/12/15]

    Zercher Squat 5/3/1 [160kg training max, week 2]
    60kg x 5 x 2
    80 x 5
    100 x 5

    112.5 x 3
    127.5 x 3
    145 x 3 + 1 = 4

    Back Squat
    60kg x 8 x 3

    BB Hip Thrusts
    130kg x 10 x 3

    Headstand
    1 min x 3

    Supine Neck Bridge
    30 secs x 3

    Prone Neck Bridge
    30 secs x 3

    Hip thrusts are starting to progress nicely. If there's an anterior pelvic tilt buster out there, it's these. I'm a convert. I found them hard to do with the bench, so I've been using an aerobic step with three risers. Glutes ... these suckers aren't just for show. There's a lot of dormant power there waiting to be expressed.

    [YT]OC2DnhkoxH4[/YT]
     
  56. SexyMahnaz

    SexyMahnaz Green Belt

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    Strength: Bench Press

    Bar
    50kg x 8
    70kg x 8
    92.5 x 5
    60 x 15

    Zercher Squats

    Bar
    50kg x 8
    60 x 8
    80 x 5

    100 x 1 (PB) <=== Just played around with this one to test how my forearms would go. I was wearing a long sleeved compression shirt that seemed to help. My arms have adapted I guess, it felt fine. Went up easily as well, no back pain which is encouraging. Fuck me Zerchers are an ugly looking lift but.

    Bar x 10

    OHP

    Bar x 8
    35 x 8
    55 x 5
    30 x 8

    Pull Ups

    Bodyweight x 8
    +10kg x 5
    +20kg x 5
    Bodyweight x 8

    Split Squats

    Bodyweight x 8
    32kg x 5

    OA Isometric Row Machine

    20kg x 8
    50kg x 8

    Upright Machine Row

    24 x 8
    38.5 x 8

    *********************************

    Meant to be sprints today but I slept in. By the time I got home from work, it was dark and the oval was soaked from all the evening rain. Strength instead, & everything felt just a little heavier than it should have.

    Today was the first time in months I've missed my mobility routine. If I can will myself to do it before bed, I'll edit it in later. This is something I need to be mindful of, because after missing something once, twice doesn't seem so bad ... then 3 times is nothing ... momentum disappears, & the routine changes from doing to not doing.

    *********************************

    Mobility: Modified Limber 11

    Got it done with some caffeine assistance.
     
    Last edited: Jan 13, 2015
  57. SexyMahnaz

    SexyMahnaz Green Belt

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    fuck Hawthorn. & I'm not usually a league fan but their final was amazing.

    [5/10/2015]

    Bench Press
    40kg x 5
    50 x 5
    60 x 3
    75 x 5
    85 x 3
    95 x 1 + 4 = 5. Confident I had 6 but wussed out since I haven't mastered the roll of shame yet.

    DB Side Lateral Raises
    10kg x 10 x 5

    OHP
    50kg x 5 x 5

    Rope pulldowns
    30kg x 10 x 5

    RKC Plank
    75 secs x 3
     
  58. SexyMahnaz

    SexyMahnaz Green Belt

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    [3/12/15]

    Deadlift 5/3/1 [160kg training max, week 2]
    60kg x 5 x 2
    80 x 5
    100 x 5

    112.5 x 3
    127.5 x 3
    145 x 3 + 5 = 8 [Rep PB]

    Weighted Pull Ups
    +10kg x 10 x 3

    GHR
    Assisted, 10 x 3

    Face Pulls
    10kg x 15 x 3

    Pallof Press
    15kg x 15 x 3
     
  59. SexyMahnaz

    SexyMahnaz Green Belt

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    Mobility: Modified Limber 11

    *********************************

    (Later) Speed: Warm up: Kick to kick footy.

    Power Skips

    10 each leg x 3

    Single-leg Bounds

    10 each leg x 3

    Alternating-leg Lateral Bounds

    10 each leg x 3

    Sprints

    300m x 3
     
  60. SexyMahnaz

    SexyMahnaz Green Belt

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    [6/10/2015]

    Push Ups
    Bodyweight x 50 x 3

    Pull Ups
    Bodyweight x 10 x 5
     
  61. SexyMahnaz

    SexyMahnaz Green Belt

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    [4/12/15]

    Bench Press 5/3/1 [107.5 training max, week 3]
    40kg x 5 x 2
    55 x 5 x
    65 x 3

    80 x 5
    92.5 x 3
    102.5 x 1 + 2 = 3

    OHP
    57.5 x 5 x 3

    Rope Pulldowns

    35kg x 10 x 3

    Push ups
    Bodyweight x 40 x 4

    Side Lateral Raises
    10kg x 10 x 3

    Pallof Press
    16.75kg x 15 x 3

    Leg Raises
    10 x 3
     

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