AK's Journal...

[AK]

Extra "workout"...

I can't be bothered to type out everything to the T but here is a condensed version.

Activation work: Focusing on glute max and med, hip flexors and multy bifidus (spl?) core cordination.

Foam rolling: hip flexors, glutes, piriformis, TFL , ITB, qualfs, hamsrtring, throacic ragion of the spine

Mobility work for the ankles , hip, and shoulders.

Stretching All major muscle groups / tight areas but paid extra attention to adductors, glutes, piriformis.

Enjoyed it ... :nod:

[AK]

Tonight's worth...

Foam rolling: hip flexors, glutes, piriformis, TFL , ITB, qualfs, hamsrtring, throacic ragion of the spine

Dynamic work for shoulder chest and lats...

A1 Chest supported dumbbell rows: 5 sets of 7 @ ( a pair of ) 40 lb / 45 / 55 / 60 / 60

A2 Board presses: ( 1 and 2 boards )

(1) 5 @ 105 / 4 @ 110

(2) 5 @ 115 / 122.5 3 @ 127.5 ( last one slightly assisted )

B Chest supported dumbbell rows FEEDER set 37 reps @ a pair of 40 lb

C1 Feet elevated ( 12 " ) push ups 3 sets of 10-12 @ 25kg plate on back for 12 / 10 / 12 reps...

C2 Face pull 3 sets of 12 @ 120 / 130 / 140

C3 Overhead shrugs 3 sets of 10 @ 40

D Kneeling barbell rol outs 4 sets of 10...

Good session. Some steady improovements in shoulder mobility / flexibility...

[AK]

Hmm .... Squat day I guess :think:

Foam rolling: hip flexors, glutes, piriformis, TFL , ITB, qualfs, hamsrtring, throacic ragion of the spine

Dynamic warm ups....

A Squats 5 sets of 10 reps @ bar / 4 sets @ 40

B Single leg RDL 3 sets of 8 @ ( a pair of ) 10 lb / 15 / 15

C Piston squats 3 sets of 8 @ BW 1st set to 12" box next 2 to 15"

D Single leg dumbbell deadlifts 2 sets of 8 @ 30 lb

E Saxon side bends 3 sets of 8 @ 10 lb / 15 / 15

Stretching All major muscle groups / tight areas but paid extra attention to adductors, glutes, piriformis.

*Free squats feel a tad bit better than box squats.

** Tried dumbbells instead of the barbell on the one legged deadlifts, I think I prefer the barbell...

[AK]

Extra "workout"...

Foam rolling: hip flexors, glutes, piriformis, TFL , ITB, qualfs, hamsrtring, throacic ragion of the spine

Mobility work for the ankles , hip, and shoulders.

Core: TA Activation and a little stability/anti rotation work.

Stretching All the usual tight areas and as usuall paid extra attention to adductors, glutes, piriformis, hamstrings, QL.

* Good stuff...

[AK]

Friday's worth...

Foam rolling as usuall...

Dynamic shoulder warm ups... as usuall.

A1 Seated cable rows 6 sets

10 @ 55 / 60 / 65

8 @ 70

10 @ 60 / 50

A2 3 and 4 Board presses 5 sets 5-3 reps

(3) 5 @ 130 / 140 / 3 @ 145

(4) 2 @ 155 5 @ 150

B1 1 and a quarter inverted rows 3 sets of 8 @ BW

B2 Band retractions 3 sets of 12 with a single mini

C L-lateral raise 3 sets of 8 @ 10lb

D Single arm dumbbell protractions 3 sets of 15 @ 60 lb

E Prone bridge 2 sets of 30 sec @ with a 15kg plate on back

F Land mine 2 sets of 8 / side @ bar only ( this was awesom )

* Good session.... enjoyed the board work.

[AK]

Sunday's worth...

My warm ups consisted foam rolling and lower body mobility drills as usuall...

A Deadlift with scapula retractions...

5 @ 140

3 @ 150 / 160

4 @ 140 / 140

B Feeder set ( above exercise ) 1 set of 17 reps @ 105

C Lunges off a 6" box 3 sets of 8 @ 60 / 80 PB / 60

D Kneeling squats 4 sets of 12 @ 100 / 120 / 110 / 110

E Full contact twist 3 sets of 10 @ bar / 10 / 10

* This session always manages to work up a sweat :pfft: Enjoyed it tho ...

[AK]

Extra "workout"...

Foam rolling...

Mobility work...

Stretching...

*Seems like the foam ironed out some tight spots, still some left tho...

** Right ankle needs lots more flexibility and mobility ...

*** On saturday weighed in at exactly 81kg a little done again :think: I upped my carbs quite a bit the last two weeks :shrug: Feel ok tho...

[AK]

Bench... Tuesday's worth...

Just a light dynamic warm up...

A1 Chest supported dumbbell rows 5 sets of 4-6 reps

6 @ ( a pair of ) 60 LB / 5 @ 65 / 4 @ 65 / 2 SETS OF 6 @ 55

A2 1-2 Board presses 5 sets

(1 Board ) 5 @ 105 and 110 / 3 @ 115

(2 Board ) 5 @ 120 / 2 @ 130 ( failed 3rd rep )

B1 Chest supported dumbbell rows FEEDER set 40 reps @ ( a pair of ) 40 lb

C1 Feet elevated ( 12" ) push ups 3 sets of 14 reps @ 25 kg plate on back

C2 Face pulls ( neutral grip ) 3 sets of 12 @ 140 / 150 / 150

C3 Overhead shrugs 3 sets of 12 @ 60 kg

D Kneeling barbell roll outs 4 sets of 10 reps @ BW

Static stretching mainly upperbody, favouring lats... but touched up on other muscle groups as well.

* Board work went well. Had lots of energy...

*Missed out on foam rolling will double up on it tomorrow.

[AK]

Wednesday... Squat day I guess

Foam rolling and dynamic warmups as usuall.

A Squat 5 sets of 10 reps @ 60 / 80 / 80 / 60 / 60

B Single leg romanian deadlifts 6 sets of 8 reps @ ( a single ) 35 lb / 5 sets @ 40 lb

C Piston squats 3 sets of 8 @ BW to a 15" box

D Saxon side bends 3 sets of 6 / side @ 20lb

E Land mine 2 sets of 8 @ just the bar

Static flexibility work... will do some extra of this tomorrow.

* Still feel like lacking consistency on the squats especially as the reps progress. I feel looser tho and can hit depht without any lumbar "tucking".

[AK]

Extra workout...

Foam rolling ...

Dynamic flexibility work...

Grip work. Medium thick bar 4 sets of 15sec @ 50

Core: front and side planks 3 sets of 20 sec

Stretching....

* Foam rolling hurts when you got DOMS :pfft: but probably great for recovery :think:

[poos_n_wees]

:shock: You're so dedicated with your stretching/flexibility/mobility stuff! Keep up the good work 8)

[AK]

:shock: You're so dedicated with your stretching/flexibility/mobility stuff! Keep up the good work 8)

Thanks P&W :wink: Its helping, thus easy to keep it up.

Todays worth....

A "Hopped" into my 52 Metal shirt:

3 Board 3 @ 140

2 Board 3 @ 140

1 board 1 @ 140

Chest 140 got it... / 145 no go ... got stuck at 2 board twice.

B 2 board presses 3 sets of 4 @ 120

C Seated close grip cable rows 6 sets of 10 reps @ 2 x 50 / 2 x 55 / 2 x 60

D1 1 and a quarter inverted rows 3 sets of 8 @ BW

D2 Band pulls 3 sets of 10-12 @ 2 mini bands

Foam rolling for : glute max, med / piriformis / ITB / throacic area

Stretching the low body...

* Kind of happy with the 140 on the bench. The shirt feels loose as... I guess loosing 7 kg does that :pfft: I will get something smaller.

** I will de-load next week cut the volume and intensity done a bit on most days . I think its time for a little rest... not for long tho, have a long way to go till I get to the level, I'm aiming to be at.

[AK]

De-Loading Deadlift...

Foam rolling and a little dynamic stuff towarm up.

A Deadlift with exaggarated scap. retraction 3 sets of 5 @ 120

B Feeder set ( above exercise ) 1 set of 12 @ 100

C Lunges off a 6" box 2 sets of 8 @ 60

D Kneeling squats 2 sets of 12 @ 120

E Full contact twist 3 sets of 6 @ 10

Stretching mainly low body....

* Easy....

[AK]

Deloading Bench...

Foam rolling...

Dynamic warm ups.

A1 Chest supported Dumbbell rows 4 sets of 8 @ 45 lb

A2 1 and 2 board presses

(1) 5 @ 107.5 / 4 @ 110

(2) 5 @ 115 / 5 @ 120

B Chest supported dumbbell rows FEEDER set 15 reps @ 35lb

C1 Feet elevated push ups 3 sets of 10 @ 25kg plate on the back

C2 Face pulls 3 sets of 12 @ 140

C3 Over head shrugs 3 sets of 10 @ 40 / 60 / 40

D Kneeling roll outs: 3 sets of 10

E Incline bench leg raises 3 sets of 8 ish

* Can't wait for next week... to start loading :nod:

** 171 days to go :pfft:

[AK]

Squats... 170 days left.

Foam rolling... Dynamic warm ups...

A Squats 4 sets of 8 @ 60 / 80 / 100 (B) / 100 (B)

B Single leg RDL 3 sets of 8 @ 30 lb

C One leg squats 2 sets of 5 ( one extra set for right side )

D Saxon side bends 3 sets of 6-8 @ 10

E Land mine (AR) 2 sets of 8 @ bar / 2.5

Stretching: mainly low body.

* I did not de-load squats much, only done them like twice prior to today so far. Some reps hit home, some did not...

[AK]

Extra workout...

Playing with some grip work...

3 sets of clap push ups...

Sled for 80m @ 40

2 sets of 8 single leg back extention

Stretching...

[AK]

Bench... Deload / 104 days to go

A1 Close grip cable rows 4 sets of 8 @ 55

A2 3 and 4 Board presses

(3) 5 @ 130 / 140

(4) 5 @ 150

B1 1 and a quarter Inverted rows 2 sets of 8 @ BW

B2 Band squizes 2 sets of 8 reps @ purple ( short stroke... ligh load)

C L lateral raise 2 sets of 8 @ 10lb

D Prone bridges 3 sets

E Land mine (AR) 2 sets of 6-8

* Most of my niggles and tightness seem to be gone. Hope to keep it that way for the rest of the year. :pray: I enjoyed my postural program but now its time to turn it up a notch.

Especially if I do not want to keep eating OB's dust in the race ...

[poos_n_wees]

* Most of my niggles and tightness seem to be gone. Hope to keep it that way for the rest of the year. :pray:

How will your training look now that the postural program's finished?

[AK]

* Most of my niggles and tightness seem to be gone. Hope to keep it that way for the rest of the year. :pray:

How will your training look now that the postural program's finished?

Touch wood :doh: .... Hope I can keep my self from falling apart.

For the next 4 weeks I am planing on the following.

Day 1 Deadlift day. I used to be very low back dominant on this therefore I will be focusing on bringing my glutes and hamstring into the lift much more. Thus will go back to snatch grip deadlift for a few more rounds. Also want to address some general strenght deficits in the above mentioned muscle groups, in overal and in relation to one side being more dominant than the other. Hopefully single leg work will iron this out.

Day 2 Extra workout / light recovery session for low body such as some mobility work, with some sled throwen in there ( slowly slowly ) and possible foam work.

Day 3 Bench Focusing on starting strenght and "elimination" of sticking point. Some work for upper back ...

Day 4 Squat day. I need it all on this day...I have no strenght, speed, or work capacity, etc... Feel like starting from the basics... will just try and build some fundation here untill next month. Will also include some single leg work for further trying to iron out imbalances but the majority of time has to be spent on squats the bread and butter of powerlifting.

Day 5 Extra workout / recovery work ... A little grip work and sled but nothing fency just the usuall trying to loosen up the tight parts and pump some blood trough the low body.

Day 6 Bench day. Shirt work (when I get my new one) and focusing on lock out strenght from the start of my sticking point... upperback and some shoulder prehab work...

Day 7 Off ... may do the odd stretch.

As far as core goes... I will do some work for it on all training days. I just been "reminded" how far it is from where I like it to be... ( I saw a girl doing STANDING roll outs with little or no effort when I just finished my kneeling ones ... My ego got chopped done to size in less than a few seconds :flames: )

Well... this is the general idea :think:

[AK]

Deadlift day / 102 Days to go....

(1) Snatchgrip deadlift

4 @ 140 / 2 @ 140

3 @ 130 / 130

(2) High box squats 3 sets of 8 @ 100

(3) Kneeling squats 3 sets of 10 @ 100 / 110 / 110

(4a) Single leg back extention 2 sets of 10 per side @ BW

(4b) Walking overhead lunges 2 sets of 10 @ 20kg

(5a) Low pulley side bends 3 sets of 10 @ 70 / 100 / 100

(5b) Reverse hypers 3 sets of 12 @ BW

Stretching...

* Snatchgrip deadlift were a shock to the system... I tought 140 be a walk in the park ... a few weeks ago I did 8 @ 130 hmmm a lesson learned tonight!!!! Start with volume nextime ... Big bite of the humble pie swalloved :pfft:

** I may change the high box for some romanian deadlift next week.

*** OB!!! I'm in trouble aren't I :doh:

[AK]

I may even change my deadlift day to a Coan / Philly day ha ha ha PANICKING :pfft:

[poos_n_wees]

[Mike Zero]

How's the training been going bro?

[AK]

Upper body day ... Trying to build some base and conditioning. :-s Body building stuff :^o

Incline ( Clusters ) 5 Sets of 8 @ 90

Pull ups ( Clusters ) 5 sets of 8 @ BW + 5 kg

Shirt on 48 king presser (Collar high as a kite... ) 1 @ 130 touch...up easy / 140 same / 150 fairly easy / 155 lost position bar come over face no lift.

Intresting stuff, good learning curve.

Flat dumbbell work for a few sets of 8s best was @ 80lb triceps were fried.

Dumbell rows...

Voyer shrug ( seen it on T-nation ) so post to be good for romboids and stuff ... my

shoulders are a bit forward so try to fix that

Dumbbell curls for the gurls :nod:

* :-s

[Old Bull]

6 months between drinks/posts good to see your log back up :clap: :clap: