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tom.642
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Post subject: Re: Tom's Workout Log  Posted: Fri Jul 13, 2012 12:30 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1139
Location: London
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FRIDAY 13th JULY 2012
Strength - Deload
- Squats
50kg x5
60kg x5
75kg x5
- Deadlifts
65kg x5
80kg x5
100kg x5
- Hanging Leg Raises x10, 10, 7 (+3)
- Press-ups x50 (broken 45, 5), 40, 30, 20, 10
- Skipping
Last deload day, let's see if I can't hit my OHP reps on Monday now. Feeling better so hopefully I should be 100% by Monday.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Mon Jul 16, 2012 12:18 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1139
Location: London
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SATURDAY 14th JULY 2012
Calisthenics
- Pull-ups ~5x10
- Skipping
- Pull-ups (broken sets) x2, 4, 6, 8, 10, 8, 6, 4, 2
- Dips x2, 4, 6, 8, 10, 8, 6, 4, 2
- Press-ups x2, 4, 6, 8, 10, 8, 6, 4, 2
- Pull-ups x10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Different grips used for pull-up sets.
SUNDAY 15th JULY 2012
REST
MONDAY 16th JULY 2012
Strength
- OHP
25kg x5
30kg x5
37.5kg x3
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40kg x5
45kg x5
52.5kg x6
- Chin-ups
BW x10
20kg x3
40kg x3
42.5kg x3, 2
20kg x8, 7
- Dips
BW x10
20kg x5
40kg x3
65kg 4x4
Hit my OHP reps, need to sort out my chin-ups. They've been stuck at 40kg for over a month now, tried doing some OAC stuff but it doesn't seem comfortable. Need to go back to square one on these chin-ups, probably take my max next week and work off that. Any advice on chin-up methods are welcome.
Dips were good, see if I can't hit 3x5 next week and then move to 70kg as work weight.
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Tue Jul 17, 2012 12:17 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1139
Location: London
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TUESDAY 17th JULY 2012
Strength
- Deadlifts
65kg x5
80kg x5
97.5kg x3
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105kg x5
120kg x5
137.5kg x8 (switch to mixed grip at rep 5)
- Front Squats
60kg x5
85kg 4x5
- Hanging Leg Raises 4x8
- Farmers Walks
65kg DBs x25m (broken slightly at end)
50kg x50m (broken)
Knees are coming in a bit on squats when going up, want to get a bit lower too. Fix that next week, probably go a little heavier too.
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David_89
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Post subject: Re: Tom's Workout Log Posted: Wed Jul 18, 2012 6:14 pm |
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2546
Location: Australia
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In my experience, the lats(pretty well always the prime mover in a chin up) respond well to higher volume and varying techniques but also become knotted and inhibited much quicker than other muscles, so back off on the weights, maybe 50% of your 1RM for 3-5x5, build up 2.5kg each workout and do some kind of self myofascial release on your lats and rotator cuff before every session.
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete. My log
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Thu Jul 19, 2012 12:28 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1139
Location: London
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WEDNESDAY 18th JULY 2012
3.1 Mile run
Ankle wasn't a factor in this run, so that's good.
THURSDAY 19th JULY 2012
Strength
- Bench Press
42.5kg x5
52.5kg x 5
62.5kg x3
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67.5kg x5
77.5kg x5
87.5kg x7
- DB OHP
15kg x5
22.5kg 5x5
- DB Rows
35kg 3x15
50kg 3x5
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Macc
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Post subject: Re: Tom's Workout Log Posted: Thu Jul 19, 2012 1:56 am |
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Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1006
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Nice stuff as always Tom :)
Have you tried doing the rows Kroc row style? 1-2 warm up sets and then all out 'agghhhhh!'? It's great.
_________________ Workout log
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David_89
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Post subject: Re: Tom's Workout Log Posted: Thu Jul 19, 2012 12:40 pm |
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2546
Location: Australia
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tom.642 wrote: Thanks for the advice David, will do.
Where did you find that frog, the place you were staying? Yeah, we had an outdoor shower, when I got in that day he hopped out from under the grate and sat next to me. Very friendly little frogs, they are happy to be held most of the time. _________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete. My log
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Fri Jul 20, 2012 12:22 am |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1139
Location: London
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FRIDAY 20th JULY 2012
Strength
- Squats
50kg x5
62.5kg x5
75kg x3
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82.5kg x5
95kg x5
107.5kg x6
- Rollouts
Standing x12
w Press-up x5, 5
Standing x6
- SLDL
60kg x5
80kg x5
100kg 3x5
- Farmers Walks
65kg DBs x1 short
Holds 2xF
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Macc
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Post subject: Re: Tom's Workout Log Posted: Fri Jul 20, 2012 4:17 am |
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Joined: Fri Apr 08, 2011 7:09 pm
Posts: 1006
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tom.642 wrote: So 1-2 warm-up sets of 10 or so, and then just going (more or less) to failure? I'll give it a shot next Thursday, sounds fun. http://www.t-nation.com/free_online_art ... c_rows_101You don't have to use a 300lb db if you don't want to, Tom  Quote: Your lifts are coming along nicely, I almost made the same mistake with my spreadsheet too. Nice one man, thanks. New squat PR today, felt feckin good too :) _________________ Workout log
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tom.642
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Post subject: Re: Tom's Workout Log Posted: Sun Jul 22, 2012 11:37 pm |
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Joined: Sat Jun 13, 2009 9:59 am
Posts: 1139
Location: London
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SATURDAY 21st JULY 2012
Calisthenics.
SUNDAY 22nd JULY 2012
REST
MONDAY 23rd JULY 2012
Strength
- OHP
25kg x5
30kg x5
37.5kg x3
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42.5kg x3
50kg x3
55kg x4
- Chin-ups
BW x10
25kg 3x5
- Pull-ups
25kg 3x5
- Dips
BW x10
20kg x5
40kg x3
65kg 3x5
Hit my reps for OHP and dips, move up on weight with the dips. The last rep of the last two sets were real grinders though, especially set 2.
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