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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Location: Melbourne

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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Location: Melbourne

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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Location: Melbourne

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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knackers
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Posts: 949
Joined: Sun Mar 29, 2009 10:12 am
Location: Melbourne

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