Vee Power

[runveerun]

Nice one Vee....front squat would have to be my least fav exercise. :shifty:

I find just holding the bar so uncomfortable and awkward.

Yeh I have bruises on my shoulders from them, I guess I'll toughen up to them!

Squat

bar x10

1x5 40

1x5 55

1x5 55

1x5 55

1x5 55

1x5 55

all with knee sleeves no belt

Dislocations

20,20

Bench

bar x5

1x5 30

1x5 32.5

1x5 35

1x5 37.5

1x5 40

Bent over BB row

1x5 35

1x5 37.5

1x5 40

1x5 42.5

1x5 45

Hypers

12.5kg 2x8

Declines

5kg x8

10kg x8

10kg x8

10kg x8

My students graduate tomorrow,yay! The new ones have started moving in already

[runveerun]

Finished work for le year \:D/ what a crazy time it has been, the minds of gen Y students is quite frightening at times :shock:

Squattering, knee sleeves

bar x10

1x5 40

1x5 50

1x5 50

1x5 50

1x5 50

1x5 50

Dislocations

20,20,20

Deadsicles

1x5 60

1x5 80

1x5 80

1x5 80

1x5 80

1x5 80

Incline bench

5x5 20kg

Pullups medium grip, blue band

1x5

1x5

1x4

1x5

Declines

+10kg 8x3

Squats were fine, I really need to keep my depth in check and video them so I know for sure. They felt to depth, I will endeavour to video them more.

Deads were like crazy cardio, I try not to have much rest between sets on everything, like 30 secs to a minute, but I had to have a sit down between the deads :shock:

crikey, I end up knackered and of course form ends up being terrible and I struggle with the lockout.

Inclines, haven't done these in a looooonnnng time, I am not convinced of my set up for them I shall have to you tube them methinks.

[runveerun]

Merry Christmas everybody! :grin:

Squat

bar x5, x5

1x5 45

1x5 50

1x5 52.5

1x5 55

1x5 60 (this was x4+1)

Bench

bar x10

1x5 35

1x5 35

1x5 35

1x5 35

1x5 35

Bent over BB row

1x5 42.5

1x5 40

1x5 30

1x5 35

1x5 35

Preacher curls

ez bar+5kg

8x3

Dippering

Green band x8

Yellow band x8,x8

Declines +10kg x8x3

Videoed squats, which I will keep doing this next year so I know fo' sure my depth is OK so I don't have a last minute freak out the day before a comp again :shock:

It was interesting videoing them, my last set of 60kg I got to the 4th one and it went up out of the hole sooooooo slowly as I was in the house by myself I thought I had better rack it and do the last one after a quick break.

I watched the video of it and it doesn't look half as bad as it felt :shifty: so that's good! Did the last one and hit good depth.

I will edit the video and put it up a bit laterer

Bench- trying to pause slightly on the chest instead of TNG

Rowing felt heavy and at 42.5 was bad ROM so I kept messing with the weights till ROM was good and it was still a little challenging.

Off to have Christmas lunch out by the harbour soon yum! =P~

[runveerun]

Yesterdays squatterage

[runveerun]

Happy Boxing day people! :grin:

Front squattage

bar x5

1x5 30

1x5 35

1x5 35

1x5 35

Floor pressage

1x5 bar

1x5 30

1x5 35

1x5 35

1x5 35

Pin Pressage

1x5 40

1x5 50

1x5 52.5- wraps

1x5 55

1x5 55

Sled/prowler circuit

as many as I can in 20 mins:

Sled+50kg forwards x 8 lengths

Sled+50kg Backwards x8 lengths

Prowler+40kg long horn x4 lengths

Prowler+40kg short horn x4 lengths

Prowler is mean! :twisted: pushing the short horn side is a killer 8)

[runveerun]

Deloadering

Squat

bar x5

1x5 30

1x5 40

1x5 45

1x5 50

1x5 52.5

Dislocations

20,20,20

Bench- with large pipe :smoke:

Bar x5,x5

1x5 32.5

1x5 35

1x5 37.5

1x5 35

1x5 35

Lawnmowering

30 x5

35 x5

40 x5

45 x5

45 x5

Lat pulldown abs

30kg x10 x3

Videoded squats again, will edit and put up laterer.

Feeling a bit sore, but REALLY enjoying having this spare time to go to the house it's soooooo good! :nod:

[runveerun]

Todays trainering

Dislocations

20,20,20

Push press

20 x5

22.5 x5

25 x4 failed on le last one :oops:

25 x6 ha! you failing rep take that and party!

25 x5

DB Press

20 x5x5 each side

Reverse hyper

20lb x5

40lb x5 PB :grin:

50lb x5 PB :grin:

90lb x5 PB :grin:

90lb x5

George andersons

20lbx5x5

Side bends

45lb x5

50lb x5

50lb x5

50lb x5

50lb x5

Sleddering how far can Vee go in 20 mins competition

Sled+ 50kg

Frontwards x 14 lengths

Backwards x 14 lengths

I think this is a record for me, I think previous Vee world record was 12 lengths :grin:

I have been doing alot of reading about PLing while on holiday, verrry inspiring. I read yesterday, Mr Tate wrote that you should be reverse hypering 1/2 your squat weight. I had no idea! So I hiked up the weights today to roughly half my 1rm squat weight man it felt good! It instantly cured my DOMS from squatting yesterday, like instantly! Awesome!

[Gym rat]

Well done on the 3PB's :rockout: :rockout: :rockout:

[drizzt]

Mr Tate wrote that you should be reverse hypering 1/2 your squat weight. I had no idea! So I hiked up the weights today to roughly half my 1rm squat weight man it felt good! It instantly cured my DOMS from squatting yesterday, like instantly! Awesome!

Yeah... yeah... course I can do that :shifty:

Nice lifting and sledding Miss!

[teamfatboy]

I have been doing alot of reading about PLing while on holiday, verrry inspiring. I read yesterday, Mr Tate wrote that you should be reverse hypering 1/2 your squat weight. I had no idea! So I hiked up the weights today to roughly half my 1rm squat weight man it felt good! It instantly cured my DOMS from squatting yesterday, like instantly! Awesome!

They lie... DOMS can never be cured, it just moves around the body.... that's why we rotate the lifts, to move it from glutes to pecs to hams to shoulders....

Leastways, I got heinous DOMS of the legs after Monday, but today's chest session stopped the pain there and moved it north!

But seriously, if that's helping, I should pay attention :think:

[runveerun]

They lie... DOMS can never be cured, it just moves around the body.... that's why we rotate the lifts, to move it from glutes to pecs to hams to shoulders....

LOL! :pfft: I'm a feeling it today though! I think those reverse hypers have a mean kick back, it was either that or the sled :doh:

[runveerun]

Squats

bar x8,x8,x8

1x5 30

1x5 40

1x5 45

1x5 50

1x5 52.5

Feeling pretty sore, thought about packing the squats in as they weren't helping as they usually do!

Went on to deads

1x5 60

1x3 65

went to pick up the 60kg and it was glued to the floor :shock:

Had another go got the 1x5 of 6kg but feeling really bad, lower back is killing me, I pressed on and got 65kg 1x3 thought I had better leave it at that and hobbled home.

I have left a session unfinished in a very very long time :oops:

[runveerun]

Light recovery stuff and accessorizing

Dislocations

20,20,20

Broomstick arm/shoulder/pec stretches

x10x3 each side

GMs

bar 5x3

these felt soooo gooodd

Reverse hypers

5kg 5x3

George andersons

Vee 5x3

GHR

8x3

Spoon press

10 x8

10 x8

15 x8

Bent over tricep extension

70lb x8

70lb x8

70lb x8

Declinage +10kg

8x3

Lat pulldown absicles

20kg x8x3

Vee has realisation that it has been 20kg all along and not the 30kg she writes in her notebook :doh: maybe I should wear my glasses to the gym :oops:

LIGHT sled work

sled+25kg

x6 lengths forwards

sled+50kg

x4 lengths forwards

Vee feels better.

My lower back/hips has been sooooo sore so it was good to have a light session and do some recovery stuff.

Been doing more reading over the holidays, Mr Tate and Mr Wendler mainly

so far. I will leave you with this from Mr Wendler:

"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? f*ck you, I've got scars and blood and vomit.

This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back." ~ Jim Wendler

:clap: :nod:

[bar-belle]

This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back." ~ Jim Wendler

:clap: :nod:

REAL TALK THAT!!!!

[startinfromscratch]

[runveerun]

REAL TALK THAT!!!!

No beating around there! It is what it is! :grin:

Merry New Year SFS looks like you have been busy! :pfft:

Yesterdays trainering 31-12-11

Dislocations 20,20

Broomstick stretching 10 each side

Rubberband pullaparts

20,20,20

Squat

bar x5

1x5 30

1x5 40

1x5 45

1x5 47.5

no knees sleeves or anything just Vee

Bench

bar x5

1x5 25

1x5 30

1x5 35

1x5 37.5

Bent over BB row

bar x5

1x5 30

1x5 32.5

1x5 35

1x5 37.5

GMs bar x8, x8

doneski for the yearski :grin:

[drizzt]

no knees sleeves or anything just Vee

I like that, just Vee'ing it up like a bawse! :jive:

[runveerun]

no knees sleeves or anything just Vee

I like that, just Vee'ing it up like a bawse! :jive:

:pfft:

Lower back is still trying to kill me from the inside out so did lots of walking today and then went in to do some light recoveration stuff.

Dislocations

20,20

Broomstick stretchering

x10 each side

Broomstick GMs

5x5

Push press

1x5 bar

1x5 22.5

1x5 25

1x5 25

1x4 25

1x2 25

DB press

1x5 20lb

1x5 20lb

1x5 20lb

1x5 20lb

1x5 22.3lb- found fractional plates

Reverse hyper

1x8 5kg

1x8 5kg

1x8 5kg

Sledding +50kg

x12 lengths forwards

reeeeaaaallly light stuff just to get blood moving, back feels better, have taken voltaren and stuck deep heat on it - please be better for tomorrow! :pray:

[Old Bull]

reeeeaaaallly light stuff just to get blood moving, back feels better, have taken voltaren and stuck deep heat on it - please be better for tomorrow! :pray:

Is that in anticipation of what starts tomorrow Sheiko Girl?

[runveerun]

reeeeaaaallly light stuff just to get blood moving, back feels better, have taken voltaren and stuck deep heat on it - please be better for tomorrow! :pray:

Is that in anticipation of what starts tomorrow Sheiko Girl?

Yes it is sir! :salute: Exciting times ahead! :grin:

[teamfatboy]

So, what's the plan, Vee.... give us numbers :nod:

29, 32 ?

[runveerun]

So, what's the plan, Vee.... give us numbers :nod:

29, 32 ?

No numbers sir just RAZ! :grin:

Lower back is feeling better, yesterdays recovery stuff definitely helped, it still feels like it is being snapped in half and arching my spine is really painful and tight.

I may actually have to go and see somebody about this, it is easing- it's not as bad as it was the end of last week but pretty tight and painful nonetheless.

So onwards and upwards todays RAZ first session

RAZ Day 1 week 1

Dislocations x20,x20

Broomstick stretches

x10 each side x2

Squat

Bar x5

1x5 30

1x5 40

2x4 47.5

2x3 55

2x2 65- really slow and yuk, back hurting more and more with each heavier weight was supposed to go to 70

left it at that for this round

Bench

1x5 22.5

1x4 27.5

2x3 32.5

6x2 37.5

Squat round 2

1x5 40

1x4 47.5

1x3 50

1x3 55

again was supposed to go to 65, back was not happy so left it at that :twisted: went up 50 then 55 to try and ease back into the heavier weight.

GMs

bar 5x4

good stretch

Flying

5x10 15lb

Blast chain pushups

x10

x10

x5

x10

x5

x5

x10

I'm so frustrated at not doing the entire session :twisted: with squatting as the bar got heavier back was hurting just a little more and a little more so stopped just shy of the heaviest set grrrrrrrrr

I have loaded up on voltaren and deep heat again :pray:

[teamfatboy]

Oh man, that sux big time.

Take care, hope it comes right soon.

Were you planning on doing that Feb novice comp ?

[runveerun]

Oh man, that sux big time.

Take care, hope it comes right soon.

Were you planning on doing that Feb novice comp ?

Me too! I'm not sure about deadlift day ATM :shock:

I haven't thought about the novice comp, I will have to ask the boss, it might co-incide with a test day which would be ideal!

[teamfatboy]

How's that back today, Vee ? Any better ?