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Post by peterako on Feb 26, 2010 7:01:59 GMT -5
Posterior Chain tired toay. Partly from last (Deadlift) workout....but mainly from our 4 year old climbing into our bed every night this week! Or...maybe it's because I'm old.... Friday 26th February 2010Cleans...well reall just lugging the bar up to my shoulders/chest50kg x 3 70kg x 3 80kg x 3 90kg x 3 95kg ....two attempts THEN...decided to do REAL cleans to see what they're like 50kg x 5....hmmm...interesting....me like OHS10kg (bar) x 5 35kg x 12 Military Press35kg x 10, 3 sets Walking Lunges up drive30kg, 24 steps Pull-ups (to stretch out spine)6 sets of 3 Cleans - As I'm going to be hitting my back/posterior chain with DL in teh other session....I've reduced the volume here. May think about doing REAL Cleans as the 50kg x 5 was an interesting change. 95kg x 3 was do-able....but so tired from lack of good sleep! OHS - Easy. Actually walked out with 40kg but decided that it was too heavy on shoulders for the rep range. Next week. Military Press - Ok. Last set was tougher....coudl make it easier by taking bigger breaks Walking Lunges - Fine, slippy....it's raining so drive is slippy. Pull-ups - Fine, easy.... Overall, good w/o. Knee holding up well. No other niggles
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Post by peterako on Mar 2, 2010 8:15:28 GMT -5
Tuesday 2nd March 2010 (Spring is here ) Warm-up then: OHS10kg (bar) x 5 30kg x 5 40kg x 5 50kg x 5 45kg x 5 Deadlift (straps on heaviest set, neutral grip)50kg x 5 90kg x 5 130kg x 5 160kg x 5 (wraps) Flat B'Bell Press50kg x 5 60kg x 4 70kg x 3 80kg x 2 90kg x 8 70kg x 8 Chins 1,1,1,1 11 5 Knee Prehab OHS - GREAT. Form improving, depth good, getting 'easier' as I learn it. Deadlift - All fine, but lower back is tired! May either drop the cleans in my other workout or practice proper cleans with low weight... Chins - Out of gas Got through the workout....just. Was very slow. Had a load of 5 year olds running riot at the house on Frioday for one of our kid's party. Some of these were sick over the weekend. So could have been fighting a bug over the past few days.
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Post by peterako on Mar 5, 2010 13:59:16 GMT -5
It's been a very tough week, and not feeling the best today Just going through the motions to hopefully de-stress and loosen out some sore muscles..... Friday 5th March 2010Warm up then Squat50kg x 10 OHS10kg(bar) x 5 40kg x 10 Military Press40kg x 10 Step back Lunges40kg (b'bell), 22 V.close grip Chins8 Enough. All relatively easy. Squat - First time squatting with weight on my back since hurting my knee. Felt like a chore due to overall mental fatigue. But, form may have improved a bit since. OHS - (and Military Press and Chins) Easy. Just stopped due to lack of will. Will rest (stretch, roll, cycle etc.) and hopefully come back on Tuesday eager for pain!
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Post by Boris on Mar 6, 2010 9:50:56 GMT -5
It's been a very tough week, and not feeling the best today Just going through the motions to hopefully de-stress and loosen out some sore muscles..... Some of my best training start out like this.
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Post by peterako on Mar 9, 2010 8:27:48 GMT -5
They sure do Boris! Hopefully this will be the start of a few of them Well, my tiredness was me fighting off some bug or other. Spent all day Sunday in bed. All my joints were aching Saturday and Sunday and only now getting better....so slowly does it Legs and hips and part of lower back still a bit tired/weak. Am switching to a 2 day (Upper/Lower) split for a while. Tuesday 9th March 2010Warm-up then Flat B'Bell Press50kg x 10 60kg x 5 70kg x 4 80kg x 2 90kg x 8 95kg x 2 70kg x 8 Chins4 sets of 5 Military Press35kg, 3 sets of 8 Seated L-Flys5kg x 15, 15, 12 All fine. Body a bit looser now
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Post by peterako on Mar 11, 2010 8:17:29 GMT -5
Thursday 11th March 2010Warm ups then OHS10kg (bar) x 5 30kg x 5 40kg x 5 55kg x 3 or 4 (not sure which.....shoulders gave way on next rep ) 55kg x 2 fine, immediately after above. 45kg x 5 Squat50kg x 5 90kg x 10 Walking Lunges up Drive 2x 10kg D'bells 30 Steps. Knee Prehab OHS - All good...legs, back, hips etc....BUT darn shoulders I'm really showing up imballances here. Nice excercise to do as it does not seem to stress my recovering knee. NOT a balancing issue....as strength/stamina issue in my shoulders. Squat - Nice and easy here....take my time getting these back. My right hip, back and glute have been very tight. A number of reasons top being my right knee....which has been being aggrivated by driving the last few weeks. Darn motorways and lack of cruise control = knee in one position for up to two hours.... But, fine if strange to be squatting again Walking Lunges - Worked left leg well....right leg Knee prehab - as above. Did some stretching after. My normal 'fully' body stretching. The 'hill' to my goals is getting steeper....but...I'll get there!
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Post by rpmcmurphy on Mar 12, 2010 8:06:47 GMT -5
Not good to hear about that knee Pete, any chance of getting to a physio or somesuch to have a look at it?
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Post by rpmcmurphy on Mar 12, 2010 19:23:02 GMT -5
I can't wait to get MY car back. It's been getting painted for 8 months! Bloody hell mate, 8 months? Are you getting an extremely detailed mural dedicated to Clover, Potatoes & Whiskey?
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Post by peterako on Mar 13, 2010 2:01:13 GMT -5
;D
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Post by peterako on Mar 15, 2010 6:58:13 GMT -5
Monday 15th March 2010Warm up then OHS10kg (bar) x 5 30kg x 5 40kg x 5 55kg x 5 60kg x 2 ;D 45kg x 5 Squat50kg x 5 100kg x 10 Walking Lunges up Drive30kg, 22 steps Knee Prehab and a set of V. Close grip chins...to stretch out spine. - Switched around split days for a few reasons. 1. Less driving before Monday/Tuesday = less sore knee 2. Shoulders more rested for OHS 3. I like training legs early in the week... OHS - GREAT. As with all my exercises today....concentrating VERY hard on doing it RIGHT. 55kg x 5 was relatively easy....60kg x 2 even better Squat - Good. Good form. Good depth....soon I'll deserve to wear my Sqwat T-Shirt! Lunges - Fine. Some dull soreness in r. knee by end of set. Overall - GREAT. Much improved on last week. Knee held up well. Form very good. Bar balance improving on OHS. Beautiful day today. 5 C...and sunny...feels positively tropical
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Post by peterako on Mar 17, 2010 6:20:33 GMT -5
St Patrick's Day 17th March 2010 9am Warm-up then Flat B'Bell Press50kg x 10 60kg x 5 70kg x 4 80kg x 2 92kg x 8 97kg x 2 70kg x 9 Chins5x5 Military Press40kg 3 sets of 8 Seated L-Fly5kg, 3 sets of 15 Seated D'Bell Alt curls...rep out10kg bells 40 reps - Overall a great w/o
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Post by peterako on Mar 20, 2010 12:59:51 GMT -5
Saturday 20th March 2010Warm up then: OHS10kg (bar) x 5 30kg x 5 40kg x 5 60kg x 4 65kg x 1 50kg x 5 Squat50kg x 5 110kg x 10 Walking Lunges up drive30kg, 24 steps Tried some Hip Thrusts with 50kg on ground and with shoulders on bench...Darn...I'm WEAK! May include this exercise for a while! Knee prehab - Was hard to concentrate today. I was at the dentist this morning and still felt a bit 'removed/drowsy' when training. Concentration was tough to achieve. OHS - Good, but lost concentration on ascent of rep 5 on 60kg. Otherwise great form, depth and feel. 50kg was easy. Squat - Good. Walking Lunges - Much better feel, form this week. Overall good. Was probably still under the injection from my dental appointment this morning.
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Post by rpmcmurphy on Mar 20, 2010 21:22:32 GMT -5
Good to see your overhead squats are progressing well Pete, and regular squats are as strong as ever.
Still swamped by work? How's the family?
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Post by peterako on Mar 21, 2010 7:49:49 GMT -5
Thanks Tom Squats feel strong and I really am beginning to LOVE OHS! They are slowly but steadily improving my regular squat form and with the relatively (for me) low reps not so much of a 'chore' as other exercises. Yep...still swamped by work, but I'm not complaining! Family is great, thank you. Off for a cycle with the 5 year old after lunch What about you? Any craic ('news' 'fun stuff' to report) in the Land of Oz?
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Post by peterako on Mar 24, 2010 8:11:10 GMT -5
Wednesday 24th March 2010Warm-ups then Flat B'Bell Press0 x 10 50kg x 10 60kg x 5 70kg x 4 80kg x 2 85kg x 1 94kg x 8 100kg x 1 70kg x 9 Chins4 sets of 6 1 set of 5 Military Press 41.5kg (loaded bar incorrectly....1.5 missing on right side) 3 x 8 Seated L-Flys3 x 15 Had a bad ear ache last few days, probably as a direct result of filling on Saturday so sleep poor. Would have done 100kg x 2 on Flat B'Bell press but had slight twinge in right shoulder. Overall good. Stupid...stupid...mistake on Military press bar loading! Last set was very sideways
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