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Post by peterako on Dec 6, 2009 5:07:18 GMT -5
Saturday 5th December 2009Will be in Dublin Sunday to Monday so..... Sleepy....dull, damp, heavy day... Cleans50kg x6 70kg x 5 80kg x5 90kg x 2 fine, just felt like I souldn't push too hard today. OHS30kg x6 40kg x6 50kg x6 Nasty rip/click in right elbow on rep 5  sore today 40kg x6 Again, shoulders are weak link. OHP Standing40kg, 3 sets of 5 easy. Burpees3 x 10 Tough Pull-Ups3x3 mainly to stretch spine - Lower back tired around top of pelvis and Sacrium (spelling?). Especially on descent (putting bar down) on cleans. Reminant of Deads last week? Did some roller work on Sunday and stretching. Was out in shed getting some turf for the fire so had my work shoes on (old pair of favourite shoes). These used to be my (230kg) squatting shoes. Just for the fun of it, went down into a bodyweight squat.....felt very comfortable! May start using these shoes again this week 
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Post by peterako on Dec 9, 2009 9:14:49 GMT -5
Wednesday 9th December 2009SquatWarm-up sets (0x6, 0x10, 50x5, 90x2) then: 130kg x10 Physically easy, form and depth great. Deadlift, overhand grip90kg x5 130kg x10 Much better form and feel than last week. Left had grip nearly failed on rep 10. Flat B'Bell pressWarm-up sets (50x5, 70x2, 80x1) then: 90kg x8 easy, but loss of form on rep 7 and 8 see below. ChinsWarm-up sets then: 12, 6 Good. L-Fly, seated 5kg 15, 15, 13 Knee prehab. Tough to get going today. 3 nights in a row terrible sleep for various reasons. Was very pleased to get through and in the end form and feel was generally good. Squats were easy and depth great. Deadlifts also strong. Form has tighened up (it is my second week in years so I'm re-learning ) Hurt right shoulder and elbow on last day doing OHS. Has been sore since. So will drop OHS for a while. Stability on bench was, as a result, affected. Though weight felt fine Next week looks like a wash-out as regards training. May not get any done.
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Post by rpmcmurphy on Dec 9, 2009 17:41:56 GMT -5
Why the wash out from training Pete? Have you started that very big project you mentioned a few posts ago?
I'm actually studying Construction Management so something like that looks really interesting.
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Post by peterako on Dec 10, 2009 7:19:01 GMT -5
Yep.
Will send you details and links if/when it works!
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Post by peterako on Dec 13, 2009 11:49:16 GMT -5
Ok....today was to be my Cleans, OHS etc. day....but got it into my mind to do the other day....  -2 C and falling in my shed/gym Brrrr Sunday 13th December 2009SquatWarm-up sets then: 140kg x10, great all round Good hip/glute activation. Deadlift, overhand grip90kg x5 (to get the groove) 133kg x11, easy Was worried about grip after last w/o, but all strong Flat B'Bell PressWarmup sets then: 91kg x8, fine, good to 7, then some body english on 8. ChinsWarm-up sets then: 12, 6 tough, but fine L-fly, seated5kg - 15, 15, 13 Knee prehab... Very happy with the workout. Especially as I had not the planned rest since the last of these days. Now....a week of lugging, cajoling and building awaits....... Have a good and safe one! |
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Post by rpmcmurphy on Dec 14, 2009 4:18:24 GMT -5
Bugger me mate, 140x10 on the squats? Nice work Pete!
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Post by Boris on Dec 19, 2009 0:02:28 GMT -5
Looking strong Pete. Work hard!
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Post by peterako on Dec 19, 2009 14:48:36 GMT -5
Starting to feel strong again Boris Thanks Tom! The current regime is my 'recovery/deload'. Volumes much reduced, and will stay so for a few weeks....(maybe  ). Getting cold here.....but looking forward to hitting the gym/shed again next week! |
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Post by peterako on Dec 21, 2009 13:34:51 GMT -5
Still pretty tired after last week -3 C and falling fast in my shed/gym.....brrrr....cold. Two tracksuits and a hat on Must weigh well over 100kg now Monday 21st December 2009Cleans50kg x6 70kg x6 80kg x6 90kg x3 1/2 (2 1/2 + 1) OHS Form and depth....being kind(ish) to r. elbow/shoulder 4 sets of 6, 30kg. Great. Slight pain in r. elbow/shoulder Standing OHP3 sets of 5, 50kg. Tough enough Skipped Burpees. Too cold/tired Very close grip chins To stretch the spine. 3 sets of 4. Overall, happy with it. Last 7 days were tough mentally and physically. |
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Post by rpmcmurphy on Dec 22, 2009 4:08:29 GMT -5
Holy crap Pete, I've never experienced a cold like that and can't even imagine what it feels like haha.
How's the project going? Pretty intense judging by the final comment?
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Post by peterako on Dec 24, 2009 8:35:52 GMT -5
-7 C in the Shed/gym today  But that's the least of my worries....seriously sluggish after a platefull of fat and grease 1/2 hour ago (Sausages, rashers, egg and black and white pudding.....seemed like a good idea at the time .....ready to barf at times in gym  ) Christmas Eve 2009, Thursday 24th DecemberSquat0 x6, 0 x10, 50kg x5, 90kg x3, 130kg x1 all great 150kg x10 JUST parallell, form and feel great 160kg x1 for fun Hands seriously cold....may buy some gloves... Deadlifts90kg x5, right leg knackered 140kg x11, good. Great form and easy. Grip fine though hands cold. Flat B'bell Press50kg x5, 70kg x3, 80kg x1 92kg x8 (really 7 +1 after a 10sec rest. 1 -6 fine then lost the will) ChinsWarm-ups then: 12, 6 Great as wrapped up like an Inuit....must be 5+kg extra weight L-Flys, seated 5kg 15, 15, 13 (just) Knee prehab. Mental and stomach struggle. Mentally: Warm fire inside so inviting.....MUST RESIST!! Stomach: Keeping down the plate of FAT.... HAPPY CHRISTMAS EVERYONE!!! |
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Post by peterako on Dec 27, 2009 12:52:46 GMT -5
So much Turkey.... ..... So sluggish from all the food over the past few days.... 2 C and feels positively balmy in the shed/gym Sunday 27th December 2009Cleans50kg x6 70kg x6 80kg x6 90kg x5 OHS40kg, 4 sets of 6. Very good. Starting to learn this excercise! Standing OHP50kg, 3 sets of 5. Tough No Burpees....being called for Mass! Very Close Grip Chins4 sets of 4....for spine stretch Overall...great May get to train once more before 2010 as the roads are treacherous (ice and snow) and we may be here rather than with the in-laws |
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Post by peterako on Dec 29, 2009 7:57:51 GMT -5
Tuesday 29th December 2009Training WAY too soon after last W/O. But thaw has (temporarily) arrived with gales and torrential rain.....to be followed by another freeze in two days.... So.....crazily...we're off to Cork...God knows when we'll make it back home Squat50kg x5, 90kg x3, 130kg x1 PERFECT! 153kg x10 (still relatively easy, though back tired from Cleans) Great , much better than last week. Deadlift90kg x5 145kg x5 (grip gave up ) so, immediately to strip set -> 130kg x5....fine. Flat B'bell press50kg x5 70kg x3 80kg x1 fine 92kg x6....gave up 90kg x3 easy. ChinsWarm-ups then 12 1/2 5 (tough) Seated L-Flys 5kg, 15, 15, 14 Will do Knee Prehab in Cork later Better than expected W/O
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Post by peterako on Jan 3, 2010 8:34:58 GMT -5
Sunday 3rd January 2010-2 C but feels colder.... Cleans50kg x6 70kg x6 80kg x6 90kg x5 (very drawn out set ) Tough, no snap/explosion. OHS40kg, 4 sets of 6, set 3 excellent all else good. Standing OHP50kg, 3 sets of 5. Tough Core, esp lower back very tired.... Burpees Making a welcome return 3 x 10 reps. Winded but good. Very Close Grip Chins4 sets of 4 Just back from Cork and Meath from mushy soft bed to concrete like matress. Lots of driving on ice and snow, very poor sleep. So...all in all not a bad w/o
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Post by Johnny Mnemonic on Jan 6, 2010 9:28:06 GMT -5
Burpees 3x10, nice.
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sore today
)