Be good to see some regular PB's in here and I don't doubt you have what it takes to achieve them. I'll have to be on form to keep my tag of Mr PB! :)
Ok my new routine started last night. THough somehow I managed to come in flat and my pressing suffered as a result.
This was meant to be 120x5's with 1x 130, 135, 140kg. My 1RM of 150kg should have made that easy, but I'm clearly 10-20kg down.
Thick bar dumbbell rows
These were easy, but my forearms are suffereing today.
Fat man pullup
Need more weight
Need more weight
Need to use an alternative
I will have to repeat this workout, and probably build up to the weight I should be using. I'm not sure why I couldn't press as well as I rowed, but 120kg should have been an easy 5 with my 6-7RM.
I'll have to see. I think since 120x3 was all I managed then I'd be better off dropping down to 110 and building up from there. That way I under do it and can bounce back quicker than if I work "on the limit" again.
But then again it was just a shitty session, so I may find 110 far too light (which it should be having done 100x12 the week before).
Okay I went a little lighter than I planned for legs, just to make sure I didn't have a ballz up like yesterday. Lifted ok until the rain came down, at which point I pulled the pin so that I didn't slip and do a John Pierre Fux.
Single Leg SLDL
Called it quits. Rain was light but had made the surface slippery.
I think I might just invest in some great big ovens. That way the rain would evaporate before it hits the ground. Although tarps and braided twine held together with a paper clip would be good too.
Rocky: Better to underdo it rather than overdo it to begin the new program. And it went well, so can't complain.
Rage: Rain don't affect me. But slipping on the lifting mat and looking like Jean Pierre Fux isn't going to be stopped by a brolley.
Done a couple more sessions, and my shoulder has started to play up again. I'm going to try and consolidate my form on squats and presses for a few weeks to let everything recover, rather than push on.
Also I've signed up to start riding my bike to work. Teams of three and the most kilometres done in a fortnight wins. I just want to make a good showing going into summer.
^^ The shoulder seems to handle work as long as I don't push it hard. Inclines and dips were fine yesterday and I didn't go light, just did 3 out of 5 reps.
The biking will be interesting for a change. Plus it should act as some good fitness work which I haven't really been doing.
Train hard, train smart people.
Trained tonight for the first time in best part of a month. The flu has weighed me down for the past 3 weeks, but my strength was surprisingly good. Prior to my illness I was 88kg and was using a double progression on a three-and-one week rotation. It seems that my limit strength hasn't declined but my strength endurance (what I have been training for) has.
The outline of the current program is similar to a weightlifting schedule. The program calls for two main exercises done at 80-85% for 8 sets of 3, then two support exercises at 2x15-20, with accessories done for 2x5-10. Unfortuneately my goal of competing in the State Champs has been shot to pieces with my continued shoulder and hand problems. I have added some good mass, and am finally getting my hamstrings on track.
Was doing 122.5kg prior to the flu so should be back to that in 3 weeks.
Thick bar DB rows
I was doing 71.5kg prior to the flu, these were easy enough, but couldn't rep out the drop set
Need these for my continued shoulder issues.
BB Bi curl
Sissy Tri ext
Elbow is still hating any tricep extension
Band pull aparts
Listening to: Kamelot, Guns 'n' Roses, Nightwish