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gazza

Idle ramblings and observations.

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W3 D1 22/2/21

A/ squats

100kg x5 

120kg x5

130kg x5 

130kg x5 

140kg x5 

B/ hip thrusts

3x8 @ 120kg

C1/ leg extensions 

3x8 @40

C2/ squat jumps

3x12 

D/ reverse lunges

3x10 with 2x 12kg kettlebells

E/ kettlebell swing x50 @20kg (37 + 13)

Squats still not flowing as I'd like, right hip and hammy were a bit niggly today. 140kg felt ok nonetheless, depth was a bit marginal. Bit of a hip shift as well.

Leg extensions are on one of those unilateral machines so the 40 mentioned above is per leg.

Small improvement on kettlebell swings.

Completely shagged afterward this.

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W3 D2 23/2/21

A/ bench

60kg x5 

70kg x5 

80kg x5

85kg x5 

85kg x5 

B1/ dumbbell row 

44kg x10

44kg x10

46kg x10

B2/ incline flyes

3x10 @ 22kg 

C1/ straight arm pulldowns 

3x10 @ 100

C2/ dumbbell floor press 

3x8 @ 20kg

D/ dumbbell preacher 

3x10 @ 14kg.

E/ horizontal tricep extension 30 reps.

Bench felt good, baby steps but moving forward all the same.

Horizontal cable triceps extension was an amrap with 3 cracks each arm. Failure on one arm then swap sides for the same. Right arm is my limiting factor.

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W3 D3 25/2/21

A/ deads

120kg  x5 

140kg x5 

160kg x5 

170kg x5 

170kg x5

B/ front box squats

7x3 @ 80kg 60 seconds rest between sets. This was meant to be 10x3 but felt something ping in my knee so pulled the pin. 

Deads were an absolute fucking grind, but got the numbers I wanted.

Front squats were to a 30cm box, not really sure what was going on today probably the lack of sleep over the last 3 days and some full on days at work catching up.

Didn't help that my core was sore as from my rest day/active recovery day on Wednesday. 

 

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7 hours ago, gazza said:

W3 D3 25/2/21

A/ deads

120kg  x5 

140kg x5 

160kg x5 

170kg x5 

170kg x5

B/ front box squats

7x3 @ 80kg 60 seconds rest between sets. This was meant to be 10x3 but felt something ping in my knee so pulled the pin. 

Deads were an absolute fucking grind, but got the numbers I wanted.

Front squats were to a 30cm box, not really sure what was going on today probably the lack of sleep over the last 3 days and some full on days at work catching up.

Didn't help that my core was sore as from my rest day/active recovery day on Wednesday. 

 

volume is building on deads, when is 200 coming back like in the video you sent? or does your shoulder / arm injury prevent that?

 

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4 minutes ago, ohjoshua said:

volume is building on deads, when is 200 coming back like in the video you sent? or does your shoulder / arm injury prevent that?

 

That was with my arm/Shoulder the way it is, soon hopefully. 

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11 hours ago, ohjoshua said:

how does it impact your DL? grip? straps?

This affects my grip more lol. Don't use straps anymore. I pulled 210kg a million years ago for reps using double loop straps, now I'm just using liquid chalk and going for it.

There are some pics on the first 2 pages of this journal of the results of my shoulder/arm surgeries. 

This my right hand and it's my right shoulder that got the chop. I'm also right handed lol.

20210226_095136.jpg

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W3D4 26/2/21

A/ seated dumbbell press 

1x15 @ 14kg

1x10 @16kg

3x6 @ 20kg, 22kg, 22kg

B/ improvised machine dips 

3x10 82kg on the stack for each arm

C/ Lying single arm triceps extension 

3x10 @ 10kg

D1/ facepull 3x12

D2/ lateral raise 3x10

D3/ overhead plate raise 3x amrap 20, 15, 13 reps

E1/ single arm pushdowns 3x12 

E2/ static hold hammer curls 3x10 

Good session.

Right tricep is still struggling with vertical/overhead targeted exercises but it probably always will. More reps before failing and having to force it today though.

Happy with dumbbell press, reps are nice and controlled.  Confidence is building, hopefully start pushing a bit harder soon.

One more week at the current routine then I'll reassess my sets and reps perhaps, maybe deload. 

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8 hours ago, gazza said:

This affects my grip more lol. Don't use straps anymore. I pulled 210kg a million years ago for reps using double loop straps, now I'm just using liquid chalk and going for it.

There are some pics on the first 2 pages of this journal of the results of my shoulder/arm surgeries. 

This my right hand and it's my right shoulder that got the chop. I'm also right handed lol.

20210226_095136.jpg

I am sure straps on the top set would be fine? Why did you stop using straps?

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5 hours ago, ohjoshua said:

I am sure straps on the top set would be fine? Why did you stop using straps?

Wanted to build my grip strength. Thinking of doing a powerlifting comp and you can't use straps in them. I'll probably use them again if my grip becomes a limiting factor when the weight goes up, but for now it's all good.

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W4 D1 2/3/21

A/ squats 

100kg x5 

120kg x5 

130kg x5

140kg x5 

140kg x5 

B/ hip thrusts 3x8 @ 120kg 

C1/ leg extensions 3x8 @40, 40, 45

C2/ squat jumps 3x12 

D/ reverse lunges 3x10 @ 12kg

E/ kettlebell swing x50 @20kg 42 reps then 8 reps.

Squats still feel like poos. Going to start using my belt again and look at my breathing.

Hip thrusts were good, form improving all the time.

Extension/jump superset is hitting the spot, weight going up.

Lunges are with my front foot slightly elevated. These are also improving, have to work on my form and stability with my right knee.

Kettlebell swings were good, was blowing like a hurricane on these and should really have gotten 50 reps non stop. Next week! Good activation in my glutes with these.

 

 

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On 3/2/2021 at 1:17 PM, gazza said:

W4 D1 2/3/21

A/ squats 

100kg x5 

120kg x5 

130kg x5

140kg x5 

140kg x5 

B/ hip thrusts 3x8 @ 120kg 

C1/ leg extensions 3x8 @40, 40, 45

C2/ squat jumps 3x12 

D/ reverse lunges 3x10 @ 12kg

E/ kettlebell swing x50 @20kg 42 reps then 8 reps.

Squats still feel like poos. Going to start using my belt again and look at my breathing.

Hip thrusts were good, form improving all the time.

Extension/jump superset is hitting the spot, weight going up.

Lunges are with my front foot slightly elevated. These are also improving, have to work on my form and stability with my right knee.

Kettlebell swings were good, was blowing like a hurricane on these and should really have gotten 50 reps non stop. Next week! Good activation in my glutes with these.

 

 

whats wrong with the squats? felt heavy?

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11 hours ago, ohjoshua said:

whats wrong with the squats? felt heavy?

Just not feeling it, can't seem to find my groove at the moment. I'll get there

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W4 D2 4/3/21

A/ deads

120kg x5 

140kg x5 

160kg x5 (added my belt here)

170kg x5

180kg x5 

B/ front box squats

7x3 @ 80kg,  60 seconds rest.

C1/ single leg curl 3x8 

C2/ supported single leg rdl 3x10 

D/ seated calf raise 3x12 80kg, 90kg, 90kg

E/ dumbbell suitcase carries x3 @ 54kg.

Good session,  posterior chain is cooked.

Leg curl was 5 plates on the stack with one of extra plates that drop down for the first 2 sets, then added a second for the last set.

RDL was with a 20kg kettlebell. These felt good. For felt good, hinging ok. Time to start adding more weight.

Kids home sick this week so having to spend time looking after them which means missing a day or two.

Back to 5-3-1 from Monday for the big 3.

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W4 D3 5/3/21

A/ seated dumbbell press 

1x15 14kg

1x10 16kg

3x6 @ 22kg

B/ improvised dip

3x10 82kg, 82kg, 91kg

C/ lying single arm triceps extension 

3x10 10kg dumbbell. 

D1/ facepull 3x12

D2/ lateral raise 3x10

D3/ overhead plate raise 3x amrap @ 10kg 20, 15, 14

E1/ single arm cable pushdowns 3x12 

E2/ static hold hammer curls 3x10

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Current bodyweight is 89kg up from 88kg last Monday. Started a wee bit of creatine last week.

2/3/21 Week 1 of 5-3-1 programing but W5 D1 also.

A/ squats

65kg x5

85kg x5 

102.5kg x3 

110kg x5 

127.5kg x5 

145kg x6

B/ hip thrusts 3x8 120kg, 120kg, 130kg 

C1/ leg extensions 3x8 40, 45, 45

C2/ box jumps 3x10

D/ reverse lunges 3x10 2x12kg kettlebells 

E/ kettlebell swing x50 @ 20kg got all 50 reps without stopping,  form was tight. Weight increase next session.

Put my belt on for the last set of squats,  first time using it in a long time for squats. Felt a bit weird, definitely changed my positioning. Going to have to start using it more often to get used to it again.

All in all a good session. 

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On 3/8/2021 at 1:58 PM, gazza said:

Current bodyweight is 89kg up from 88kg last Monday. Started a wee bit of creatine last week.

2/3/21 Week 1 of 5-3-1 programing but W5 D1 also.

A/ squats

65kg x5

85kg x5 

102.5kg x3 

110kg x5 

127.5kg x5 

145kg x6

B/ hip thrusts 3x8 120kg, 120kg, 130kg 

C1/ leg extensions 3x8 40, 45, 45

C2/ box jumps 3x10

D/ reverse lunges 3x10 2x12kg kettlebells 

E/ kettlebell swing x50 @ 20kg got all 50 reps without stopping,  form was tight. Weight increase next session.

Put my belt on for the last set of squats,  first time using it in a long time for squats. Felt a bit weird, definitely changed my positioning. Going to have to start using it more often to get used to it again.

All in all a good session. 

squats coming along nicely, no issues on the 145kg?

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W6 D2 9/3/21

A/ Bench

42.5kg x5 

52.5kg x5 

62.5kg x3 

67.5kg x5 

80kg x5 

87.5kg x6

B1/ dumbbell row 3x10 46kg on all setd

B2/incline flyes 3x10 22kg, 22kg, 24kg

C1/ straight arm pulldowns 3x10 100, 100, 110

C2/ dumbbell floor press 3x8 22kg, 22kg, 24kg failed on the last rep.

D/ Single arm preacher curl 3x10 14kg dumbbell on all sets.

E/ horizontal cable triceps extension 2 plates for 33 reps. Doing as many reps as I can on an arm then going straight to the other one, this done 3 times each arm with no breaks for a maximum total.

 

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W6 D3 11/3/21

A/ deads

85kg x5 

110kg x5 

125kg x3 

135kg x5 

155kg x5 

177.5kg x7

B/ front box squats 7x3 80kg 

C1/ Lying single leg curl 3x8 

C2/ supported single leg rdl 3x10  20kg kettlebell 

D/ seated calf raise 3x12 80kg

E/ dumbbell loaded carry 3 repeats with 2x 46kg dumbbells. 

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W6 D4 12/3/21

Gave the delts and tris a tickle up with some biceps on the side.

Nothing too structured, lots of volume.

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On 3/11/2021 at 12:32 PM, gazza said:

W6 D3 11/3/21

A/ deads

85kg x5 

110kg x5 

125kg x3 

135kg x5 

155kg x5 

177.5kg x7

B/ front box squats 7x3 80kg 

C1/ Lying single leg curl 3x8 

C2/ supported single leg rdl 3x10  20kg kettlebell 

D/ seated calf raise 3x12 80kg

E/ dumbbell loaded carry 3 repeats with 2x 46kg dumbbells. 

your training is so mature, how do you stay so disciplined and not try to go heavy?

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2 hours ago, ohjoshua said:

your training is so mature, how do you stay so disciplined and not try to go heavy?

Fear lol.

I'm not so sure it is. Just trying not to break this old body any more than it already is. 

I am going to have a crack at some 1rm down the track but I want to at least be back to where I was pre-xmas/laziness.

5-3-1 should help me build up my weights without completely burning out like I've done in the past.

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Current bodyweight 89kg

Fiddling and tweaking done, first week properly back on the 5-3-1 variations.

W1 D1 15/3/21

A/ squats 

65kg x5 

85kg x5 

102.5kg x3 

110kg x5 

127.5kg x5 

145kg x7

B/ hip thrusts 3x8 120kg, 130kg, 140kg 

C1/ leg extensions 3x8 45 on the stack for all sets.

C2/ box jumps 3x10 on a 60cm box

D/ reverse lunges 3x10 2x12kg kettlebells 

E/ kettlebell swing x50 @ 24kg (40 + 10 reps)

Wore different shoes for squats today to see if it would help with my form. My usual ones are completely flat and quite thin, the trainers I wore today have a slightly raised heal and a bit more cushioning.  The jury is out on whether it was better or not. Top set of squats was a mixed bag, some reps felt great where others felt heavy and I couldn't get my breathing right. Might be ti.e to up the cardio lol.

Leg extensions were easy so weight will increase slightly next time.

Upped the weight on kettlebell swings, felt my technique/form getting sloppy by rep 40 and I was pretty gassed so took 20 seconds to reset and finish the 50 reps. Should smash these next week.

Probably a 7/10 session.

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W1 D2 16/3/21

A/ bench

42.5kg x5 

52.5kg x5 

62.5kg x3 

67.5kg x5 

80kg x5 

87.5kg x6

B1/ dumbbell row 3x10 46kg, 46kg, 48kg

B2/ incline flyes 3x10 22kg, 24kg, 24kg 

C1/ straight arm pulldowns 3x10 100, 110, 110

C2/ dumbbell floor press 3x8 22kg, 24kg, 24kg failed at 6

D/ dumbbell preacher curl 3x10 14kg on all sets

E/ horizontal cable triceps extension 35 reps

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