consistency is key

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Re: consistency is key

Postby knackers » Thu Mar 27, 2014 10:01 am

WK 3

Monday
Bench - 67.5x5, 80x4/4. 95x3/3. 102.5x3/3/3/3/3
Squat - 82.5x5, 100x5/5, 115x5/5/5/5/5
Bench - 67.5x5, 80x5, 95x4/4/4/4
Incline DB Fly - 5 x10 @15kg
Good Morinings - 80x5/5/5/5/5

Tuesday
M.P - 40kg x10, 50kg x10/10/10
BB Row - 90kg x8, 70kg x10/10/10
Dips - 10/10/10
Narrow grip Pulldowns - 3x10

Wednesday
Deadlift (pause at knees then lockout) - 115 x3, 137.5 x3/3, 160 x3/3, 172.5 x3/3/3/3.
Incline Db Bench - 35kg x6/6, 37.5kg x6, 40kg x3, 35kg x3.
Dips - 5x5
Deadlift from knees - 127.5 x4, 140 x4, 172.5 x4/4, 200 x3/3/3/3.
Lunges - 60kg x5/5/5/5/5

Elbow was sore in dips after huge struggle on 4th rep with 40kg db incline press.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Sun Mar 30, 2014 5:20 am

Friday
Bench - 67.5 x5, 80 x5, 95 x4, 102.5 x3/3, 107.5 x2/2, 102.5 x3/3, 95 x4, 80 x6, 67.5 x8.
DB Fly - 15kg x10/10/10/10/10
Back Squat - 82.5 x5, 100 x4/4, 115 x3/3, 122.5 x3/3/3/3/3
Good Morning - 80 x5/5/5/5/5

Sunday
M.P - 40 x10, 60 x6/6/4
Upright Row - 40 x10/8
Barbell Curl - 40 x8/8
Front Db Raise - 15kg x10/10
Db Hammer Curl - 15kg x10/10
Lying Db Tri Extension - 15kg x7r/10l, 10r/10l
Lateral Raises - 12.5 x10r/10l, 10r/10l
Dips - bw x10/10

That ends week 3 of sheiko, which was a repeat of week 1, just as week 4 will be a repeat of week 2, before it gets harder. Wks 1 and 2 were like a prep phase. I did notice improvement especially on fridays session in comparison to friday of wk 1. Did it no problem, all paused reps on bench and perfect squat form. Looking forward to wk 4, and also happy to get a couple of extra sessions in this week.
Have upped the protein and requested to the camp manager for more beans/legumes availability.
Determined to keep training unscathed through my R&R which is coming up.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Mon Apr 07, 2014 4:05 am

Monday
Squat - 82.5 x5, 100 x4, 115 x3/3, 140 x2/2/2/3/2
Bench - 67.5 x5, 80 x4, 95 x3/3, 107.5 x3/3/3/3/3
Db Fly - 17.5 x10, 15 x10/10/10/10
Pushups - 5x10
Front Squat - 75 x3/3, 95 x3/3, 100 x2/2/2/2
Good Mornings - 5x5 x80

Wednesday
Deadlift (paused at knees) - 115 x3, 10 x3, 160 x3/3, 172.5 x2/2/2/2
Bench - 67.5 x6, 80 x6/6, 87.5 x6/6/6/6
Db Fly - 17.5 x10/10/10/10/10
Deadlift from knees - 127.5 x4, 150 x4, 172.5 x4/4, 185 x4/4/4/4
Lunges - 5x5 x70kg

Saturday
Squat - 82.5 x5, 100 x4, 115 x3/3, 132.5 x2/2/2/2/2
Bench - 67.5 x5, 80 x4, 95 x3/3, 107.5 x2/2, 102.5 x3, 87.5 x5, 75 x7
Db Fly - 17.5 x10/10/10, 15 x10/10
Squat - 82.5 x5, 100 x5/5, 115 x4/4/4/4
Good Morning - 60 x5, 80 x5, 70 x5/5/5/5

Sunday
Squats - 90 x5, 110 x5
Bench - 60 x5
M.P - 70 x5
Deadlift - 110 x5, 140 x2, 160 x1, 180 x1

Monday I absolutely smashed it, I was meant to do 132.5 for doubles in squat but went for 3 plates a side instead.
Wednesday I was on my own as training partner flew out for r&r
I flew out for r&r myself on thursday and had fuckall food, then a bit out of routine for friday as well, and missed my friday session. I did it on saturday instead but felt a bit drowsy, I didn't show the 132.5 for doubles much respect and had little rest breaks. The bench felt harder than it should and when I went to do my flys just hammer curling the 17's up into position I felt a bit of a twinge in my shoulder…aargh. I dropped to 15's for last few sets.
Then on my last set of squats I felt a twinge in that knee!! aargh!!!! the one that has been good to me for the last few weeks!!!! FUCK!!
Sunday at MVS got to meet the mighty Talyn!, I just tested the waters with some light squats and knee felt a bit dodgy…
went for some light bench and no twinge, so done some heavier m.p and felt a bit of strain in that spot in the shoulder…
deads I just took it easy up to a 180 whilst waiting to go and get pizza with the MVS crew :D
Hopefully the tweaks aren't major, Im training alone until back on the island.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Wed Apr 09, 2014 2:13 am

WK 5
Tuesday
Squat - 90 x5, 107.5 x4, 122.5 x3/3, 140 x2/2/2/2
Bench - 67.5 x5 80 x4, 95 x3/3, 107.5 x3/3/3/3/3/3
Db Fly - 5x10 x15kg
Pushups - 5x10
Squat - 82.5 x3, 100 x3, 115 x3, 132.5 x3/3/3/3
Good Morning - 80 x5/5/5/5/5

Early Morning session to beat the crazy Melbourne traffic, lots of stretching and foam rolling of the IT bands, -something I didn't do last session and resulted in tweak of my knee. Was nervous to squat but did without any tweaks. Aso was worried about benching and felt a little tight in right shoulder/pec area, timed my breaks to at least 4 minutes and it felt a bit better on heavier sets, touch and go though as I had no spotter if shit hit the fan. Looking at picking up some either some converse all star flats or a pair of wrestling shoes… converse allstars being the most likely 'cheaper' option.
Weights starting to creep up now. Hopefully with lots of cautionary stretching, foam rolling and decent rest breaks.. I don't flare up these tweaks..
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Mon Apr 14, 2014 8:27 am

Friday 11th
Deficit DL - 115 x3/3, 137.5 x3, 160 x3, 150 x3/3/3
Bench - 67.5 x5, 80- x4, 95 x3/3, 107.5 x2/2/2, 115 x2/2, 107.5 x3/3
DB Fly - 5x10 x15kg
DL from below knee - 137.5 x4, 160 x4/4, 185 x3/3, 207.5 x2/2/2
Lunges - 70 x5/5, 60 x5/5/5

Sunday 13th
Squat - 82.5 x5, 100 x4, 115 x3/3, 132.5 x3/3/3/3/3/3
Bench - 60 x5, 87.5 x5, 95 x3/3, 107.5 x3/3/3/3/3/3/3
DB Fly - 15kg x10/10, 17.5kg x10/10/10
M.Press - 60 x4/4/4/4/4
Good Morning - 80 x5/5/5/5/5/5/5/5

Struggled to get the workouts in on r and r, I planned to go in on Wednesday night, that changed to thursday morning, which then changed to friday night when I was back at the camp.. haha. My training partner didn't get any training in on his r and r and he told me friday night he can't handle doing sheiko any longer.. fuck, so he took off nice and early and I had to ask a couple of gym goers to spot me on the heavier bench sets, both of them over eager to grab the bar and I had to tell them 'don't fucken touch the bar' lol, I wasn't even struggling much, I powered through the reps ok.
No pain or twinges during my squats either and sunday went well, I think I accidentally did 7 triples, went well considering was bit sore from the previous training session.
I have changed my incline on the db flys to almost flat now, I think the incline wasn't doing my shoulders any favours.
Week 5 = complete ! :D
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Fri Apr 18, 2014 9:18 am

Tuesday 15th
Squat - 82.5 x5, 100 x4, 115 x3/3, 132.5 x3/3/3/3/3
Bench - 75 x5, 87.5 x5, 102.5 x4/4/4/4/4
DB Fly - 5x10 x15kg
Dips - 5 x8
F/Squat - 65 x5, 82.5 x4/4, 100 x3/3/3
Good Mornings - 80 x5/5/5/5/5

Thursday 17th
Bench - 67.5 x5, 80 x4, 95 x3/3, 107.5 x3/3, 115 x2/2/2
Deadlift - 115 x5, 137.5 x3, 160 x3/3, 185 x3/3, 195 x2/2/2, 185 x2/2/2
Bench - 67.5 x5, 80 x5, 95 x5/5/5/5
DB Fly - 5x10 x17.5kg
DB Curl - 17.5kg x10/10/8/7/6
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Sun Apr 20, 2014 9:49 am

Saturday 19th
Squat - 82.5 x5, 100 x4, 115 x3/3, 132.5 x3/3/3/3/3/3
Bench - 67.5 x5, 80 x5, 95 x4/4, 107.5 x3/3, 115 x2/2, 107.5 x3/3, 95 x4, 80 x6, 67.5 x8
DB Fly - 17.5's x10/10/10/10/10
Dips - 8/8/8/8/8
Good Mornings - 5x5 x80kg

Was pretty tired and not really feeling that motivated but pushed through, all pretty easy, lots of foam rolling my it band and stretching, still felt a bit tight and weird pain in knee that went away with mire squatting

Sunday 20th
1.5hrs - knife work / self defence with an ex military / private contractor fella that I met in the gym.

He has some good skills but as I pointed out to him, when ever he goes out to a 'contract' he has no idea who's battle he is fighting, or who's 'political game' he is in and he is basically a gun for hire, which is fucked. he agreed, and apparently doenst do it anymore.
fuck the military. fucken pawns in a game.
Anyway, its evident that he knows a few things so will try and get as much training as I can with him, use what is useful and discard what is not.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Thu Apr 24, 2014 8:30 pm

Monday 21st
Bench - 67.5 x5, 80 x4/4, 95 x3/3, 102.5 x3/3/3/3/3
Squat - 82.5 x5, 100 x5/5, 115 x5/5/5/5/5
DB Fly - 5x10 x17.5
Bench - 67.5 x6, 80 x6/6, 87.5 x6/6/6/6
G.Morning - 5x5 x80

Tuesday - self defence /1hr 45 mins

Wednesday 23rd
Deadlift - 115 x5, 137.5 x5/5, 160 x4/4, 172.5 x3/3/3/3
Incline Bench - 60 x4/4/4/4/4/4
Dips - 5x5
DL from below knee - 115 x5, 137.5 x5/5, 160 x4/4, 185 x3/3/3/3
Lunges - 60 x5/5/5/5/5

Thursday - self defence /2hrs 40mins

Weights sessions going well, definitely feel stronger than I did when i began the program, hopefully on track for 175/135/240 in 4 weeks time, all good form and hopefully a bit of a pause in the bench. Deads form is really a lot better, my knee has still been intermittently giving me the shits but no serious twinging at this point.. just more of a lingering antagonising reminder that its there… I have found another stretch that seems to really help… but it is painful! Its standing up with one leg stretched out in front90 degrees or above, stretching the hammie but also really pulling them toes back and pushing the torso forward, this really stretches in behind the knee but trying to hold for more than 30 seconds is brutal.
Im doing a comp on the 16th August with a mate from work. we are going to take the day off work and drive down for it, the goal for the comp is 180/135/245. Have been training solo for last couple of weeks or so, have teed up to train with the dude who Im doing the comp with, he is natural at least unlike the other juicer guy who couldnt tolerate sheiko any longer, although I think I have been able to talk him into being natural, anyway he may train with us in future, which would be good to have 3 of us training together.
Self defence training going really well, very lucky to have stumbled across this dude, we just got talking one day in the gym, he is probably the best trainer I have come across for realistic self defence training, very knowledgable, definitely knows his shit. so we have a little group of 4 of us training, me, him, a hunter, and a muay thai chick. interesting group. but the training is excellent, this will take priority on tues/thur/saturday. Sheiko has priority M/W/F. And if I get any extra time it will be for a sneaky pump session.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Tue Apr 29, 2014 8:55 am

Friday 25th
Bench - 67.5 x5, 75 x6, 80 x5, 87.5 x4, 95 x4/4, 102.5 x2/2, 95 x3/3, 87.5 x4, 80 x6, 75 x8, 67.5 x10.
DB Fly - 5x10 x17.5kg
Pushups - 3x10
Squat - 82.5 x5, 100 x4/4, 115 x3/3, 122.5 x3/3/3/3/3
Reverse Grip press - 3x10 x40
G.Mornings - 80 x12/12

Saturday 26th - Self Defence

Monday 27th
Squat - 82.5 x5, 100 x4/4, 115 x3/3/3, 132.5 x2/2/2/2/2
Bench - 67.5 x5, 80 x4, 95 x3/3, 107.5 x2/2/2/2/2/2
DB Fly - 5x10 x15kg
Pushups - 5x10
Squat - 90 x3, 107.5 x3, 122.5 x3/3/3/3
Good Morning - 80 x5/5/5/5/5

Trained Mondays session straight after work rather than later on… damn it was busy. standing room only, really pisses me off that in working camps like this they make the gyms tiny in comparison to the wet mess. what do they want to promote ? alcoholics or fit people? the answers obvious.
So took me 2 and a half hours.
The fella I was training with was up to almost 8 reps at 170kg.. I would probably struggle to do 1. This is a fucking joke… Im sick of being weak. Need to get so much fucking stronger its not funny.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Sat May 03, 2014 11:11 am

Monday 28th
Squat - 82.5 x5, 100 x4/4, 115 x3/3, 132.5 x2/2/2/2/2
Bench - 67.5 x5, 80 x4, 95 x3/3, 107.5 x2/2/2/2/2/2
DB Fly - 5x10 x15kg
Pushups - 5x10
Squat - 90 x3, 107.5 x3, 122.5 x3/3/3/3
Good Mornings - 80 x5/5/5/5/5

Tuesday 29th
self defence / combatives

Wednesday 30th
DL / pause at knees - 115 x4, 137.5 x4/4, 160 x4/4/4/4
Bench - 67.5 x 5, 80 x5/5, 95 x4/4/4/4/4
DB Fly - 5x10 x17.5kg
DL - 115 x4, 137.5 x4, 160 x3/3, 172.5 x3/3/3/3/3
Lunge - 60 x5/5/5/5/5

Thursday 1st
Went for nap, slept through and missed combatives training session

Friday 2nd
Squat - 87.5 x4, 100 x4, 115 x3/3, 132.5 x3/3/3/3/3/3
Bench - 67.5 x6, 80 x5, 95 x4/4, 102.5 x3/3, 107.5 x2/2, 102.5 x4, 95 x5, 80 x6, 67.5 x7.
DB Fly - 5x10 x15kg
Tri Pulldowns - 5x10
Squat - 90 x3, 107.5 3, 132.5 x2/2/2/2
Good Mornings - 80 x5/5/5/5/5

Week 9 next week! Been able to mitigate any further knee strain or tweak effectively by really stretching it out and pulling the toes back / torso forward and holding for about 60 seconds, panful but helps immensely. plus foam rolling with all of my body weight now, really giving the IT band a good once over at the start of the session and re attacking it between sets. Really helps the confidence to be injury free at this late of a stage in the program, not only that I personally know of a natural and non natural lifter who have both been unable to finish sheiko, and here I am at week 9, on a vegan diet mother fuckers! Had a patch their for a while with no protein powder and having to rely on whats available in the camp, but all good. Will smash the protein and tucker and hopefully get my numbers up at the test in a couple of weeks time.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Thu May 22, 2014 10:19 am

monday 5/5
squat - 82.5x5, 100x4/4, 115x3/3, 132.5x3/3/3/3/3
bench - 67.5x5, 80x4, 95x3/3, 107.5x3/3/3/3/3
db fly - 5x10 x15kg
squat - 82.5x5, 100x5, 115x5/5/5/5/5

wednesday 7/5
dl - 115x4, 137.5x4, 160x4/4, 172.5x4/4/4/4
bench - 67.5x6, 80x5, 95x4/4, 102.5x3/3, 107.5x2/2, 102.5x3/3, 95x4, 87.5x5, 80x6, 75x7, 67.5x8
db flys - 5x10 x17.5's
dl from boxes - 137.5x5, 160x5/5, 185x4/4/4/4
lunges - 5x5 x60kg

saturday 10/5
bench - 67.5x5, 80x4, 95x3/3, 107.5x2/2/2/2/2
squat - 82.5x5, 100x5, 115x5/5, 122.5x4/4/4/4/4
bench - 67.5x6, 80x6/6, 87.5x6/6/6/6
db flys - 5x10 x15kg
g. mornings - 80x5, 85x5/5/5/5

then set to go again monday for week 10 but some issues reared the head leaving me stressed to the point of not eating well enough and time off training for the whole week, so I missed week 10 and went in on the following sunday 18th to do a quick retest so I could carry on with training as of monday on a whole new program, I ended up going in and squatting 160 but then realising my head wasn't in it and still very stressed out, so I called it.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Sat May 24, 2014 11:03 am

resumed training

Wednesday 21/5
deadlift - 187.5x1/1, 150x3/3/3/3/3/3/3/3 (90 secs between sets)
(The following 4 exercises done in circuits, 90 seconds apart and 2-3 mms rat between circuits)
Stiffies - 100 x8, 110 x8/8
Rows - 80 x8, 70 x8/8
Good Mornings - 80 x8/8/8
Lat pulldown u/h - 77 x8/8/8

Thursday 22/5
Bench - 80x5, 92.5x1, 115x1, 90 x6/6/6/6/6/6. 85 x10.
M.Press - 40x5, 60x5/5/5 superset with >
Dips - bw x8/8/8

Friday 23/5
Back Squat - 110x6, 112.5x6, 115x6, 117.5x6, 120x6, 120x6. 100x20. (all paused tonite except for reps 6-20 of death set)
Lunges - holding 20kg dumbbells - 2 sets of 100 each leg super set with >
Leg press - 80kg x20/10

Saturday 24/5
CG Bench - 60x6, 80x6/6/6
Seated Row - 80x10/10/10
Seated DB press - 30x5, 27.5x3, 25x6, 22.5x6
Lat Pulldown w/g - 54.5x10, 59x10/10
Trap Bar Shrugs - 80kg x12/12/12 superset with >
Ezy Barbell curls - 20kg x12/10/8
Tri Rope Pulldown - 50kg x11/10/10 superset with >
Lateral Raise - 12.5 x10/11/11

Wednesday was beginning of 'ed coan/mark phillipi deadlift program'. Thursday was beginning of 'Smolov Bench program', Friday was beginning of a program a mate wrote up for me and assistance made up on spot, Saturday is an end of the week upper body blast day, so next week will continue on with all of these programs, so monday/friday is squat + assistance day, tuesday/thursday is bench +assistance day, wednesday is deadlift plus assistance day and saturday is upper body blast day, sunday rest.
All of my benching is paused.
Have a powerlifting comp in 11 weeks time.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby JP » Wed May 28, 2014 10:37 am

nice one, do you have some goals for numbers in mind already?
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Re: consistency is key

Postby knackers » Sat May 31, 2014 5:38 am

Hey Joni, I would like to go 175 / 125 / 245 but see how I go, has been lots of things competing with my training as of late..

So last Sunday couldn't even participate in a planned absailing practice day, was very crook but stuck around to watch when should of been home in bed. Had Monday and Tueday off training and work…everything to try and get better.
Back in the gym for a session Wednesday nits although wasn't yet fully recovered.. >
28/5
Deadlift - 200x2, speed deads - 162.5 x3/3/3/3/3/3/3/3 (90 secs between sets)
The following 4 exercises done in a circuit (90secs between sets and 2-3 mins between circuits) >
stiffys 115 x8/8/8, rows 75 x 8/8/8, pulldowns 77x8, 86x8/8, gm's 80 x8/8/8

Been roping / absailing a lot and struggling for time after work, but going to tee up some times to work everything in.

So last few weeks have been fairly shitty consistency wise, had the drama with a deluded housemate, then had issues with food availability on camp, then this week getting sick…. argh.

As of Monday consistent training and eating will be back.
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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Re: consistency is key

Postby knackers » Mon Jul 07, 2014 3:50 am

still training away but been a bit slack with the logging.

as of late, doubles in the dead with 210, single at 225
bench up around 100 for paused triples
squats am pausing a lot more reps now, last week was 8x4 at 120 paused.

not enough muscle on me so have been smashing assistance a lot more, more curls/rows/tris/dips, ed coan dealdift program is smashing me but then throwing shrugs at the end as well.

so entering a 'Powerbuilding' phase.

the end of the scrawny age, time to get huuuge !
“Animals do have a voice. If you ignore their suffering, I will remind you of it. If you don't understand them, I will translate. If you don't hear them, I will be their voice. You may silence them but you cannot silence me as long as I live.” ~ Anita Mahdessian (C
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knackers
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