Ive been squatting- conjugate programme based on WS.

[Pseudonym]

Depending on your school of thought, 5-10mins of HIIT is all you need.

[Varven]

Yeah, and hopefully not loose too much muscle, btw in my firstline I meant to say, I have been working out , justhavent been updating my journal. I think I missed the word NOT

[Varven]

Had an AM workout today, not the best as was still groggy and not full of food.

Flat Bench

60 1x 12

65 1x10

70 1x5

Incline db

26.5 1x10, 1x9, 1x8 new sets here :grin:

hammer iso lateral chest press

60kg 1x12, 1x12

Rope push downs

54 1x6

48 1x8

42 1x10

36 1x12, then did a drop set to the bottom.

1 arm cable push downs

18kg 1x12

24kg 1x6

18kg 1x12

Tricep work was ok , but need to start increasing chest work. I will drop flat bench in about another 2 weeks or so and change it to decline bench. will also drop full squats to replace with box squats . And bb rows will be swapped for chest supported t bar rows.

Might change some of the supplementary work too.

[jono]

nice work man, just keep at it and great things will happen for sure

[Varven]

Todays workout wasnt so great, been under a lot of stress off late.

Trying to hold everything else togeather and not getting enough food and sleep.

BB Rows

60 1x9

65 1x6

50 1x12

wide grip pull downs

66 1x9, drop to 60kg 1x3

66kg 1x7 drop to 60kg 1x3

60kg 1x8

Seated rows

60kg 1x8

54 1x10, 1x10

Seated machine shoulder presses.

Had to use these as dbs were being hogged by others.

90(lbs?) 1x15

108 1x12

120 1x8

Cable raises

18kg 1x5

12kg 1x12, 1x12

DB bent raises

7kg 1x10, 1x10

just experimenting with all these new exs too see what i like and dont like.

BB Curls

25 1x12

27.5 1x8

30 1x6

then did a drop set all the way down.

overall crap workout, hoping to sort all my other shite out soon so i can focus on working out and dieting.

[ExpensiveUrine]

Update on the elbow?

If its still hurts like a biatch, I'd probably increase leg training frequency. Just sayin'.

[Varven]

Elbow just wont heal back to normal. getting frustrated. Contemplating forcing the doc to give me a refferal to see specialist and mayb they can fix it with surgery ?

Last week FRI i had only a little time for a quick leg workout:

squats

warm up

60 1x10

70 1x10

801x10

901x8

95 1x5

100 1x4 good to finally see 2pps per side again.

btw these squats were done more in powerlifting style: ie. wider stance, feet pointing out, more recruitment of muscles in halms/glutes/lowerback/abs. My abs were sooo sore the next day.. gotta start strenghting core muscles more.

Leg press

4pps 1x10

5pps 1x rest pause 1x4 nearly died

5pps 1x4 rest pause 1x2. unable to get anymore out, probably gotta get stronger at squats before this goes up.

4pps 1x10

3pps 1x10

didnt have time to focus much more on halms but they got hit quite heavy with the squats.

Will get in a chest and tricep workout today but feeling weak again due to lack of food/sleep/ too much stress.

[Ash]

Elbow just wont heal back to normal. getting frustrated. Contemplating forcing the doc to give me a refferal to see specialist and mayb they can fix it with surgery ?

Don't let the butchers into your elbow until you've tried a lot of other options. I'll wager a GP will give you a script for some anti-inflammatory meds or the old standby - a cortisone shot....end of story :roll:

[Varven]

Ive been trying to massage my elbow myself (not in that way guys !! :roll: ) and I can feel a fairly thick knot of rolled up tissue/tendons whatever it is. Feels like the stringy bits when cutting a chicken breast...

Elbow kept me out of the gym on monday and wednesday.

Have to figure something out.

ah more bad news, my new car broken into on Monday evening, this is 3 weeks after the old car was stolen. I just seem to have the worst luck on earth with cars.

[Ash]

Ive been trying to massage my elbow myself (not in that way guys !! :roll: ) and I can feel a fairly thick knot of rolled up tissue/tendons whatever it is. Feels like the stringy bits when cutting a chicken breast...

That's probably scar tissue on the tendon. I had to have extensive and painful deep tissue massage until the scar tissue on my elbow tendon was broken down - after that, things started to come right. Before the massage, nothing (including cortisone and high dose anti-inflams) helped.

A good physio should be able to make a difference in a hurry.

[Varven]

seems like im out of the gym indefinitely. Im going through 4 - 6 panadols a day to just keep the pain under control, definitely not going to be getting any weight work outs in that use arms.

Not sure about squats either... even slight aggravation, ie picking the plates up gets the throbbing bad enough to turn into nausea/headaches. Gotta get the doc to prescribe me some anti inflamatorys/pain killers and back at physio.

[waldo]

A good physio should be able to make a difference in a hurry.

I second that. Use a professional, that's what they are there for!

[Pseudonym]

Damn, VV - that's no good at all.

Can you guys recommend a good physio for him? Ash - you've had a fair bit of experience in these matters, I believe?!

[Ash]

Can you guys recommend a good physio for him? Ash - you've had a fair bit of experience in these matters, I believe?!

Yeah - the guy I used is incredible but the drive to Johannesburg is a bit awkward :wink:

Sorry mate - I don't know anyone locally.

[Varven]

Well I aint gonna be doing much upper body work at all with a bust elbow so theres only thing left to do:

Nail that squat ive always wanted !!

So, Monday was Max Effort lower body work - sorta westside template:

Warm up on a couple of sets of leg extensions/hyperextensions

overhead squats to warm up

bar 1x10

30kg 1x8

40kg 1x6

BOX SQUATS

warm up

40: 1x10

60 1x10

80 1x5

85 1x5

working sets :

90kg 5x5

Still getting used to new ex, I my left side of the body seems weaker than the right side, or at least the right side rises up faster.

Felt weird doing these squats, the quads hardly got exhausted but lower back/hammies/glutes/abs were well recruited.

Leg Press to exhaust quads:

3pps 1x12

4pps 1x10

5pps 1x5, 1x5 really had to strain here, desperate for more reps

Lying Leg curls

48kg 1x8

54kg 1x8, 1x8

Blah cant do any Deads/ SLDL due to tennis elbow, will need to find more ME lower body exs.

Looking forward to Dynamic Effort work on Friday.

[Varven]

Dynamic Effort day on friday.

warm up overhead squat

20kg 2x10

30kg 1x10

40kg 1x10

50% of 5 RM box squat (To parallel)

50kg 8x3.

lunges with a 10kg sandbag superset with leg extensions (40kg/lb?)

1x10ss 1x10

1x10 ss 1x10

Being friday the gym closed early so I didnt have time to finish core work, if not would be doing abs/obliques/rotator cuff work here as well as other GPP exs.

[Varven]

Tomorrow should be a ME day, but I only have time for the gym in the am, and I CANT do ME work then, so will swap it for friday this coming wek and use DE tomorrow morning. that way I can save the legs up for some MMA training on tue night too.

[Varven]

This morning was DE squats and core work. This is the first time ive ever done any proper core work. It was a bit brief but as I build up strenght and endurance will increase volume on these.

Warm up on OH squats

20kg 1x10, 1x10

30kg 1x8

40kg 1x8

Explosive squats off parallel box.

last week this was done at roughly 49% of 1RM, so today bumped it upto 53% of 1rm and next week will see 57% of 1rm before re-setting after a week of de-loading.

50kg 2x3,

55 7x3

box squats are good they leave u with quivers and muscle spasms in your bum and hammies lol

Core Work

Hyper extensions for back superset with crunches on the same machine (facing the roof this time instead of facing the floor as you would when working lwoer back

3x15 hypers Superset with 3x15 crunches

Standing side crunches holding onto a D-GRIP attached to the cable machine instead of dumbell.

40 (lbs/kgs? no idea) 3x12 for each side.

Will chuck in swiss ball jack knives/hanging leg raises and oblique crunches as time passes.

[Pseudonym]

While you're at it, you might like to try, erm, the exercise I call Standing Torso Twists Holding Onto A D-Grip Attached To The Cable Machine At Shoulder Height With Both Hands And Your Arms Outstretched In Front Of You.

[deegee]

Nice going

While you're at it, you might like to try, erm, the exercise I call Standing Torso Twists Holding Onto A D-Grip Attached To The Cable Machine At Shoulder Height With Both Hands And Your Arms Outstretched In Front Of You.

seen people doing these at my gym before, dont know the name for them though

[lazyone]

Nice going

While you're at it, you might like to try, erm, the exercise I call Standing Torso Twists Holding Onto A D-Grip Attached To The Cable Machine At Shoulder Height With Both Hands And Your Arms Outstretched In Front Of You.

seen people doing these at my gym before, dont know the name for them though

LOL good description Pseudo!

Yeah I've seen this too... 2 guys - on either side of the cable machine doing them at the same time, so that their arms were meeting at the middle lol. Looked like a weird dance but it was cute

[Varven]

Im lost guys, any chance of an animation to describe it ?

[Varven]

maintanance work.

Hammer machine rows with straps only.. i cant grip anyweights.. so i use the straps entirely.. ive cut into my wrists in the process :S

72kg 1x12, 1x10, 1x10

Seated BB military presses

20 1x15

30 1x10

401x10

501x3

42.51x10

been a long long time since ive done this ex.. good to get bak into it.. but seems like im far away from my previous working weights.

Underhand parallel grip pull down.. again using the straps, no grip.. my wrists are cut to the bone lol...

60kg 1x12

66kg 1x10, 1x10

Tricep push downs

54kg 1x12, 1x12, 1x12

didnt have enough time.. but a good start as I havent done anything for upper body in a while.

[Varven]

Friday

ME Lower body

Warm up

leg extensions + hypers

O/H squats

20 1x10

30 1x8

40 1x5

Box Squats to parallel

40 1x8

60 1x8

80 1x5

90 1x5

Working sets, used a belt .

100 6x3

The first 3 sets felt very strong, literally flew off the box, the next 3 sets got progressively harder.

Looking forward to next week, itll be 1RM lifts

I dont know if its a placebo effect but it feels like the DE work is helping me accelerate off the box much better.

Supplementary lift

Leg press

3pps 1x15

4pps 1x10

5pps 1x5 felt weird in the back, so discontinued.

3pps 1x12

Didnt have time for assistance lift: Lying Leg Curl

My abs were really sore after the box squats, so I decided not too push them. Will resume on Monday again.

All in all a great workout.

Box squats felt solid, looking forward to max out on them next week and then itll be time to change my ME ex around, I guess next in the books will be Good Mornings.

Just got me some hookstraps, a friend got them for me at wholesale price, so it was really really cheap !

[Varven]

Today was DE lower body work, it was a bit rushed as I finished an exam and walked right into the gym.

Warm up on O/H squats 20 1x10 30 1x8 40 1x6

Box to parallel speed squats

60kg 8x3

tried my best to maintain explosiveness, but a bit slower with the weight increase. Will be interesting to see how it responds after a full cycle.

Seated BB military press

20 1x15

30 1x10

40 1x10

50 1x5, 1x5

42.5 1x10

I didnt have time for abs/lunges.

Not happy that I missed the core work, but I had to choose between exams and workout, it was obvious what takes priority.