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Post by peterako on Nov 16, 2009 4:12:41 GMT -5
Moment of madness/Boredom Day Saturday 14th Nov 2009 Cleans50kg x6 60 x6 70 x6 80 x6 OHS50kg x5 (dropped bar on ascent on 5th 30 x6 40 x6 50 x6 (better) Chins4 x 5(reps)
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Post by peterako on Nov 17, 2009 7:40:58 GMT -5
Picked up an ear infection on the weekend So on some pain killers today 'Tis the season to get colds now... Slow run into Christmas. Will stick with set(s) of 10 for Bench and Row. Want to work on my shoulders and form which seem to be the weak link in my OHS. Not sure whether I'll stick with 5x5 for squats and head for more weight or go to 'set of 10' instead and build weight up again. In Dublin Wed and Thursday this week. Will decide Thursday. Week 1 (Tuesday 17th Nov 2009) Flat B'bell PressWarm up sets (0x15, 50kg x10, 60x4, 70x3, 80x2, 82x1) 87kg x10 90 x3 70 x6 Fine, just tough on the 10th rep at 87kg. B'Bell Row + VERY CLOSE grip Chins3 sets of 10 x 100kg + 3 sets of 6 reps OHP, standing3 sets of 8 reps x 40kg L-Fly, seated3 sets of 12 reps x 5kg (straight) Overall better than expected W/O
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Post by peterako on Nov 20, 2009 8:14:42 GMT -5
Took every ounce of will power to start and finish this workout. Been away on business and had very bad sleep last few nights. Physically felt ok, mentally shattered. Week 1 (Friday 20th Nov 2009) SquatWarm-up sets then: 116kg x5 126 x5 136 x5 147.5 x5 (belt) 170 x5 (belt) 180 x1 (belt) 110kg x 10 great. Concentrated on form. As a result.....lost count on 126kg (may have done 6 or 7 ). Loaded an extrat 1.5kg on the left on 146kg 170 x 5. 1 - 3 good. 4 and 5 hip drive too soon....some back rounding so was going to do another 170 set. Instead did 180 x1. All easy physically. 180 x1 used every fibre Good Mornings 70kg x 10 perfect. ChinsWarmup sets then: 13, 7 good. Bulgarian Split Squat (rear foot on bench) 2 x 10 (bodyweight) Knee Prehab Happy with teh Workout. Seriously worried that I'd give up. Got through and got through well
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Post by rpmcmurphy on Nov 20, 2009 15:44:11 GMT -5
Good work Pete, it's the best feeling when you have pushed yourself through a workout you didn't want to do (or it has been for me).
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Post by peterako on Nov 21, 2009 2:13:00 GMT -5
Murph....Saturday....6.30am....
Ouch.....
My legs hurt ;D
But it IS a nice hurt!
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Post by peterako on Nov 23, 2009 7:41:47 GMT -5
Was a bit worried (again) today. TOUGH drive back from family in Dublin yesterday. 120km/h winds. When I got home my left wrist was in bits and shoulders sore from keeping the car in a straight line!
Week 2 (Monday 23rd Nov 2009)
Flat B'Bell Press
Warm up Sets (0x15, 50kgx10, 60x4, 70x3, 80x2, 85x1)
90kg x8 Easy enough. 95 x1 fine (some pain in RIGHT wrist) 70 x9
B'Bell Row + VERY Close Grip Chin
110kg, 3 x 10 + 3 x 6
Energy levels low.
Standing OHP
40kg, 3 x 8
Seated L-Fly
5kg, 2 x 15, 1 x 10
Good W/O
Will stick with 8 reps on working set for B'Bell Press till Christmas.
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Post by rpmcmurphy on Nov 23, 2009 13:15:30 GMT -5
Good to see the bench moving up Pete, same with the Rows.
Mate I tell you what, with the stories about Ireland's weather you're not doing much for tourism haha.
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Post by peterako on Nov 24, 2009 2:18:04 GMT -5
;D You don't come to Ireland for the weather. The only thing that's a near certainty is.....rain.... BUT...I've seen sunsets on 5 of the 7 continents, in 30 + countries, and the most beautiful can be seen from our living room As the reps go down, oddly enough , my weights will go up on bench. Or, more accurately...as the volume goes down... I'm no longer too pushed about MAX weight. For a start my Gym is not the safest for all out efforts. No safety racks, spotters etc. and little room. And then there's the fact that I only have 250kg to lift. (When I was doing 230 squats I only had 230 in weight.) I'm thinking of investing in a power rack though A friend of mine has offered to make me one for minimal money. The main attraction is that I'll have a steady chin station. At present my chinning is done using a large rake handle hanging from ropes from my shed rafters. To say it swings a lot if my form is not strict as hell would be understaing the situation. When are you off on your travels?
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Post by rpmcmurphy on Nov 25, 2009 1:50:41 GMT -5
I think Rippetoe put up plans somewhere for what is apparently a good, sturdy powerrack. A search around for them may help both you and your mate out.
I'd like to travel to the US sometime next year, to visit Mark Rippetoes gym and a few others. I'm also very interested in seeing parts of East and Southern America (West coast doesn't do much for me). Maybe something like start off in New York and drive down gradually to Texas, stopping off and visiting a few mates I have and famous gyms along the way. See what happens?
After the trip to the US, I'd like to visit and travel Europe but that's a pipe dream. Going to try and finish uni first, or at least do it later on in my studies when I'll hopefully be earning a bit more money.
That's awesome that you've travelled so much, I really want to start getting in to it.
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Post by rpmcmurphy on Nov 25, 2009 1:52:54 GMT -5
I think Rippetoe put up plans somewhere for what is apparently a good, sturdy powerrack. A search around for them may help both you and your mate out. I'd like to travel to the US sometime next year, to visit Mark Rippetoes gym and a few others. I'm also very interested in seeing parts of East and Southern America (West coast doesn't do much for me). Maybe something like start off in New York and drive down gradually to Texas, stopping off and visiting a few mates I have and famous gyms along the way. See what happens? After the trip to the US, I'd like to visit and travel Europe but that's a pipe dream. Going to try and finish uni first, or at least do it later on in my studies when I'll hopefully be earning a bit more money. That's awesome that you've travelled so much, I really want to start getting in to it. How did you manage to do all that? Any favourites?
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Post by peterako on Nov 26, 2009 7:00:06 GMT -5
Head cold....thank you kids (I have 3....so guaranteed to catch SOMETHING at some time....and there's LOTS going around) 4 C, pouring rain....for a change Planned to do minimal work. Week 2 (Thursday 27th Nov 2009) SquatWarm-up sets then: 118kg x5 128kg x5 138kg x5 150kg x5 (belt) All above Good. 175kg x3. (belt) Just adequate. 110kg x5. Enough. ChinsWarm-up sets then: 13, 5 1/2 (Enough ) That's it this time!
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Post by rpmcmurphy on Nov 26, 2009 13:52:44 GMT -5
175x5 with a headcold?
You're an animal Mr. Pete, keep at it. Any plans for Christmas holidays?
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Post by Boris on Nov 26, 2009 19:26:48 GMT -5
Yes - nice job Pete. Get well and make sure your nasal passages are clear before you go heavy!
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Post by peterako on Nov 27, 2009 1:04:49 GMT -5
Hi Murph and Boris, Thanks for the comments and advice above guys. Nose was clear.....learned the hard way years ago that lifting heavy with a stuffed up head is not the cleverest thing to do It was only 175 x 3! And then just about parallel. BUT....I ignored the fact that I DID have a headcold so ended up going to bed at 8pm last night.... Anyway....I'm up at 5am this morning thinking about changing my training to give my body a bit of a rest....especially my aging joints and overall system. Plans for Christmas.....get as much joy from the kids as possible (2 still believe in Santa). The third hasn't let on whether she believes or not. I usually take the two weeks at Christmas off. But also start my cycling 'season'. We'll see. I also have an extra (to work) project this Christmas. I'm 'lead' engineer on a project to reconstruct Newgrange. www.newgrange.com/ We're hoping to film this either week of 17th December or the week after Christmas. What about you??? I remember looking forward to our first Christmas in Aus when we lived there ages ago...Barbie on the beach etc. We had hailstones and an 'Irish breakfast' with out neighbours! Hopefully you'll have better in Sydney and the US! Oh! Happy Thanksgiving Boris! Eeek! It's nearly December!!! Peter
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Post by peterako on Dec 2, 2009 8:35:50 GMT -5
Well... headcold turned out to be the beginning of an illness one of my kids had a few weeks ago. No fever, but wiped out Friday to Monday morning. Slept a lot. Aches ALL over So....slowy back into it this week. VERY slowly.... I'm going to try one day 'heavy' another 'light' each week. Heavy day will look like today's w/o but with more weight/reps. Light will be something like: OHS, Cleans, Lunges, Burpees, pull-ups 2nd December 2009SquatBody x 6, Body x 10, 50kg x5 90kg x5 130kg x5 (stamina low, but fine but the heaviest set will 10+ reps) Deadlift Overhand grip 90kg x5 130kg x10 fine Haven't deadlifted since 2008 (?) so strange to be doing them again Flat B'bell Press50kg x10 70kg x2 80kg x10 fine Chins1,1,1,1 6, 6 (added Sunday 6th, forgot to record these in this log) L-Fly seated5kg, 2x15, 1x13 Knee Prehab Stayed within myself. Stamina low. Rest till Sunday/Monday
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