Longboas earning and burning journey

[Longboa]

25/01/2016 cycle 5, week 1 day 4

Deadlift barx20, 60x2x8, 65x1x5, 75x1x5, 85x1x15

Squat 60x5x10 // lat pull down 56x3x15

Hamstring curl 45x3x10 // calf raises 40x3x10

[Longboa]

27/01/16 Cycle 5, week 2, day 1

Bench barx10, 50x1x10, 60x1x8 67.5x1x3, 72.5x1x3, 82.5x1x7 // Pull ups 8, 8, 6

Push press 40x1x6, 50x4x5 // DB row 28x3x10

DB bench press 18x3x15 // cable row 40x3x15

 

Hit a big rep pb on bench, pretty stoked! Have swapped in push press for OHP as an accessory on bench day, Ive seen it suggested as a more explosive alternative movement so makes sense for me to trial it getting closer to volleyball preseason. Im slightly skeptical given that the volume is reduced (due to needing more quality, explosive reps) and the pressing is assisted by the leg drive but going to monitor and see how we go.

[Pseudonym]

Congrats on the PB, bro!

[Longboa]

18 hours ago, Pseudonym said:

Congrats on the PB, bro!

Thanks Pseudo! Definitely helps keep motivation high.

 

Cycle 5, week 2, day 2

Squat barx15, 50x1x12, 60x1x8, 70x1x3, 80x1x3, 90x1x15

Deadlift 60x5x10

Front squat 60x3x8

Neutral grip chins 3x8 // back extension 10kgx3x12

 

Squat felt strong today. Tried to come in with more focus and 'purpose' if that makes sense. Tried to lock in tightness and seemed to work well. The more I train the more I start to understand how the approach to training is just as important as approaching an important volleyball game. I still sometimes see weight/fitness training as an addition to sport which it is, but can be an essential tool if applied properly.

[Longboa]

Cycle 5, week 2, day 3

OHP barx15, 30x1x10, 35x1x6, 40x1x3, 45x1x3, 50x1x4 // pull up 10, 8, 5

Bench 60x4x10, 60x1x8 // BB row 60x3x10

DB press 14x3x12 // cable row 40x3x15

Face pulls 12.5x2x10

 

No rep pb today, was trying to rush in and out though. Sweating up a storm even early morning training!

[Longboa]

Cycle 5, week 2, day 4

Deadlift barxlots, 60x1x10, 65x1x8, 70x1x3, 80x1x3, 90x1x14

Squat 60x5x10

BB row 65x3x10

Skipping rope 3x2 minutes

[Longboa]

27/01/16 Cycle 5, week 3, day 1

Bench barx10, 50x1x10, 60x1x8 70x1x5, 77.5x1x3, 87.5x1x3 // Pull ups 8, 7, 6 (pause at top, slow eccentric)

Push press 50x5x5

Incl. DB press 16 each arm x3x12 (slow eccentric, pause, explosive concentric) // BB row 60x3x10

Cable row 40x3x12 // tri rope pulldown 3x12

DB lateral raise 6x3x10

 

Rep PB on bench, pretty sure i couldve gotten 4 and wouldve gone for it if I had spotter. Trying to keep a slower tempo on back work, most of the time i feel im just moving my body/weight not feeling it the same as other body parts. Shoulders tight after today, gonna have get the lacrosse ball out!

[maccaz]

2 hours ago, Longboa said:

27/01/16 Cycle 5, week 3, day 1

Bench barx10, 50x1x10, 60x1x8 70x1x5, 77.5x1x3, 87.5x1x3 // Pull ups 8, 7, 6 (pause at top, slow eccentric)

 

strong bench bro!

also thats a good amount of overhead volume straight after bench, i'd struggle i reckon haha

[Longboa]

21 hours ago, maccaz said:

strong bench bro!

also thats a good amount of overhead volume straight after bench, i'd struggle i reckon haha

Thanks Maccaz, its a mission to get through haha. I figure I need it after the lack of volume in the 531 bench programming

[Longboa]

Cycle 5, week 3, day 2

Squat barx1x15, 50x1x10, 60x1x8, 70x1x5, 75x1x5, 85x1x3, 95x1x11

Deadlift 60x5x10

Front Squat 60x3x6

Lat pulldown 56x3x15 // hanging leg raise 3x15

[Longboa]

13/02/16

 

Cycle 5, week 3, day 3

OHP barx12, 30x1x10, 35x1x8, 42.5x1x5, 47.5x1x3, 52.5x1x4 // Pull ups 8, 8, 8

Bench 60x5x10 // BB row 60x3x12

DB shrugs 32.5x3x12 // hammer strength row 40x3x10

YTW raise 3x10

 

 

 

[Longboa]

15/02/16

Cycle 5, week 3, day 4

Deadlift bar warmup, 60x2x8, 70x1x6, 75x1x5, 85x1x3, 95x1x15

Lat pulldown 58x3x15 // hanging leg raise 3x15

Squat 60x5x10

Single leg RDL body weightx2x10, 5kg DBx1x10

 

Never done single leg rdl before, balance was pretty poor to start but felt ok enough to try weighted after. Need to lock in form and cue myself to bend at the hip and feel the stretch in hammies, reckon itll come with time. Going to keep them going for sure

[Pseudonym]

What's the thinking behind the single leg RDL? Is it to avoid the dominant one doing all the work? I guess you don't use big weights for that one, but still - the thought of instability and deadlifts of any kind makes me nervous.

[Longboa]

On 2/15/2016 at 11:18 PM, Pseudonym said:

What's the thinking behind the single leg RDL? Is it to avoid the dominant one doing all the work? I guess you don't use big weights for that one, but still - the thought of instability and deadlifts of any kind makes me nervous.

@Pseudonym I read something about single leg work being better for people who run/jump/move off one leg during their sport. Obviously the difference between this and doing regular RDL is probably pretty minimal for an athlete at my level, but Im not a big fan of most hamstring exercises so it feels like a good choice, just gotta keep the weight light for now.

 

Took a couple week off, one was meant to be a deload but hectic work schedule + laziness set in 

 

29/02/16

Cycle 6, week 1, day 1

Bench barx15, 50x1x8, 55x1x6, 62.5x1x5, 70x1x5, 80x1x7 // pull ups 4x6 (pause top, slow eccentric)

push press 50x5x4 // wide grip BB row 50x4x10

DB Incl. Press 16x3x10 // hammer strength row 35x4x10

 

First training back at volleyball tonight so will see if my summers efforts (minus xmas/new years break) have made a noticeable difference.

[Longboa]

Cycle 6, week 1, day 2

Warm up, foam rolling

Squat barx15, 50x10, 60x8, 65x6, 70x1x5, 80x1x5, 90x1x15

Deadlift 60x5x10

Kettlebell box step up 20x3x10 each leg

Glute cable abduction lightest weightx12x3 // hanging leg raise 3x15

 

Squats and deadlifts felt strong and explosive today. Wanted to try box step ups for glutes/quads instead of front squats as i struggled to recover from volleyball training 2 days ago. Not sure if im a big fan of them, may swap out for lunges as a lower impact quad accessory. My mrs booked me in with chiro at her work (she is massage therapist) and along with usual back issues ive had he suggested strengthening my glute med, particularly on my right. I have some muscle imbalance there and i thought may as well try it, never done proper glute training before.

[Longboa]

Cycle 6, week 1, day 3

OHP barx12, 30x1x10, 35x1x8, 37.5x1x5, 45x1x5, 50x1x4 // Pull ups 8, 8, 7

Bench 60x3x10, 50x2x12 // Wide grip BB row 503x12

 

Had chiro so only short session today. Bit of pain in my right shoulder from vball training last night, not sure how much that influenced OHP, wasnt focused tonight. If im not recovering from one training per week, will be much more difficult when training twice + games. May need to reassess weight training volume

[Longboa]

Cycle 6, week 1 (revisited), day 1

Squat barx15, 50x10, 60x6, 70x5, 80x5, 90x15

Bench (short pause) barx20, 40x10, 52.5x5, 62.5x5, 72.5x5

Pull up 8, 7, 6, 6 // Walking lunge with 25kg bag 4x10 each leg

Face pulls 3x15 // hanging leg raise 3x15

 

Have changed to a 3 day, 531 program after previously doing the 4 day. The main difference is there are two 'main' lifts each day with some assistance work. Changed this largely because volleyball preseason is over soon and Ill be training 2x per week with 1 day of games. My main priority is performing on the court and my body is telling me I need to reduce some upperbody (mainly overhead) volume. Not sure if allowed to link to website here but google can reveal the basic differences in the program. Ill probably be adding some jump training/other conditioning on rest days or after weights as Im gassed after vball currently! 

[Longboa]

Cycle 6, week 1, day 2

Deadlift barx20 + some rows, 50x12, 60x8, 70x5, 80x5, 90x1x15

KB Swing 12kgx3x15

Single leg RDL 6kgx3x10 // Face pulls 3x15

 

Deadlifts felt alright, grip was dieing by end of last set. Dont think I have KB swing form down, trying to feel the stretch and explode with hips but im losing tightness on the downswing. Had vball training tonight so will be feeling this tomorrow

[Pseudonym]

On 10/03/2016 at 8:42 PM, Longboa said:

Changed this largely because volleyball preseason is over soon and Ill be training 2x per week with 1 day of games. My main priority is performing on the court and my body is telling me I need to reduce some upperbody (mainly overhead) volume.

Sounds like a good plan. And feel free to link stuff if you want - we're not that precious about it.

[Longboa]

Jeez didnt realise I missed loging a few days, last wek of current job this coming week so mind may have been elsewhere.

 

16/03/16

Cycle 6, week 1, day 3

Bench barxlots, 50x10, 55x8, 60x5, 70x5, 80x7 // Pull ups 8, 8, 7

Squat 60x5, 70x5, 80x5 // BB Row 60x3x12

Face pulls 3x15 // hanging leg raises 3x15

 

19/03/16

Cycle 6, week 2, day 1

Squat barxlots, 60x8, 65x6, 70x5, 75x3, 85x3, 95x8

Bench 52.5x5, 62.5x5, 72.5x5 // pull ups 9, 7, 6

Walking lunges 35kg bag x3x10 // Neutral grip cable row 3x10

Face pulls 3x15 // hanging leg raises 3x15

 

20/03/16

Cycle 6, week 2, day 2

Deadlift 60x8, 65x6, 70x5, 75x3, 85x3, 95x12

Clean pull // hang clean 30x5x3

 

Was meant to do some rows/hamstring assistance today but had an empty gym so wanted to work on my terrible cleans

[Longboa]

25/03/16

Cycle 6, week 2, day 3

Bench barx20, 50x10, 55x8, 60x5, 65x3, 75x3, 85x4

Squat 60x5, 70x5, 80x5 // pull ups 8, 8, 6

Wide grip BB row 60x3x10

face pulls 3x15 // tri rope pushdowns 3x15

 

Bench felt fast in warm up + first 2 working sets, was hoping for one more rep on 85. Squatting more with higher percentages (compared with 5x10 @ 50% previously) feels like im more prepared when squatting heavier weight. Im more locked into using breathing cues then I seemed to be when squatting lighter for assistance work.

[Longboa]

27/03/16

Cycle 6, week 3, day 1

Squat barx15, 50x12, 60x8, 70x5, 80x5, 90x3, 100x7

Pause Bench 52.5x5, 62.5x5, 72.5x5

Weighted chins 10x4x4

Face pulls // Hanging leg raises both 3x15

[Longboa]

29/03/16

Cycle 6. week 3, day 2

Deadlift 50x10, 60x8, 70x6, 75x5, 80x5, 90x3, 100x10

BB row 60x4x10

Hanging leg raises // face pulls 3x15

Running sled pulls 45kg x 30 m

 

Forgot to log this. Haven't made it back to gym since Tuesday, 3 days into a new job and hours have been changing but its good to have a goal outside of the gym ticked off.

 

[Longboa]

09/04/16

Cycle 6, week 3, day 3

Bench barx20, 50x10, 55x8, 60x5, 70x3, 80x3, 85x3

Squat 60x5, 70x5, 80x5 // pull ups 8, 7, 6

Wide grip BB row 50x3x10

 

Wanted to go for 90 on bench which would be a PB but struggled through 80x3 so went for a triple at 85 instead. Pretty sure Ill be good for it next cycle.

[Longboa]

13/04/16

Cycle 7, week 1, day 1

Squat barx15, 50x10, 60x6, 70x5, 75x5, 85x3, 95x8

Pause Bench 52.5x5, 62.5x5, 72.5x5

Pull ups 8, 8, 6 + 2 negatives

Face pulls // Hanging leg raises both 3x15