Lifting, Sprinting & Mobility ... ing

SexyMahnaz

SexyMahnaz

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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:
[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.
 
[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.
 
[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.
 
[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
 
[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]
 
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.
 
[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.
 
Congratulations on the PB!!

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


sexy_zps9i9sapkw.png
 
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.
 
^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
 
KidAlchemy said:
Nice stuff in here Sexy, keep it up.
Click to expand...

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
 
[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
 
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.
 
[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.
 
[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.
 
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.
 
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.
 
[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
 
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)
 
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?
 
[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
 
SexyMahnaz said:
Power Skips

Single-leg Bounds

Alternating-leg Lateral Bounds

Sprints
Click to expand...

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

Would love to see some vids of those to compare.
 
I hope the deload helps fixing your knee.

What will be your next focus? Strength, hypertrophy, or a mix of both?
 
Nice lifting in here! Are you also still busy with mobility? Got any tips or excercises for upper body mobility?
 
miaou said:
Someone's been "stealing" ideas, haven't they?:p

Would love to see some vids of those to compare.
Click to expand...

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.
 
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.
 
[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
 
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
 
InertiaTraining said:
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?
Click to expand...

Bloodhy said:
I hope the deload helps fixing your knee.

What will be your next focus? Strength, hypertrophy, or a mix of both?
Click to expand...

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.

Flash_Monsta said:
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.
Click to expand...

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.
 
frystyle said:
Nice lifting in here! Are you also still busy with mobility? Got any tips or excercises for upper body mobility?
Click to expand...

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]
 
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.
 
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).
 
Thanks. I do limber 11 as a warming up for lower body, that vid might be useful for upper body,
 
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.
 
btwrestler119 said:
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).
Click to expand...

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

5/3/1

Modifications: Zercher squats in for back squats, 4 day waves for a 16 day mesocycle.

Training Maxes

Deadlift=100
Assistance= GHR’s, Weighted Pull ups, Face pulls, Curls

Bench Press=100
Assistance= Push ups, OHP, DB side laterals, core work

Z-Squat=100
Assistance= BB Hip Thrusts, DB Split squats, KB Swings


Mesocycle 0 [Active Recovery]: 24 September - 9 October

Wave 1 [65%x5, 75%x5, 85%x5+]
Dead/Bench/Squat - 65 x 5, 75 x 5, 85 x 5++

Wave 2 [70%x3, 80%x3, 90%x3+]
Dead/Bench/Squat - 70 x 3, 80 x 3, 90 x 3++

Wave 3 [75%x5, 85%x3, 95%x1+]
Dead/Bench/Squat - 75 x 5, 85 x 3, 95 x 1++

Wave 4 [Deload] + all warm up sets [40%x5, 50%x5, 60%x5]
Dead/Bench/Squat - 40 x 5, 50 x 5, 60 x 5 (x3 for warmups)
Click to expand...

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

*********************************
 
[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
 
[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.
 
Consistant on the last couple of benching sessions, nice work mate.
 
[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.
 
[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.
 
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.
 
[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.
 
[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]
 
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:
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
 
[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
 
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
 
[6/10/2015]

Push Ups
Bodyweight x 50 x 3

Pull Ups
Bodyweight x 10 x 5
 
[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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