40-DAY REDUX

[^toby^]

I started real training again in APR 2011, page 5


(Some of you might have heard about it before)
About 2 months ago, I had a disk (C5/6) removed due to an incident (Being thrown by an Akijujutsu instructor).
I'm now trying to slowly rebuild my strength and the 40 DAY PROGRAM seems like a good option.

I started weight training on my 30th birthday has been doing on and off(due to injuries)for almost 3 years. I train to be better in (Hung
Gar) Kung Fu, put some lean mass on my skinny frame and be healthy.

Before I laid off my training, I worked up to 4 x 1,2,3,4 with my KB clean and press ladder with a 16KG and my major lifts PBs were:
Deadlift (overhand): 120KG
Squat: 100KG
Bench: 60KG
Press: 40KG

In the next 40 days, I will do:
1) Barbell Strict Overhead Press 2x5
2) Barbell Deadlift 2x5
3) Barbell Curls 2x5
4) KB Swings 1x20-50
5) Ab Walkout 1x5

Also, I will eat breakfast and try to train with 2 meals and 1 snack before I train.
I can't eat oat porridge or sandwiches in the morning anymore because it might be dangerous for my Celiac wife. Alternatively, I start eating quinoa porridge (more protein anyway).

Day 1 of 40
2010/05/13 (THU)

Warm Up: Goblet Squat with 16KG KB (Stopped after a few reps in good form as it feels like a workout, not a warm up) and Wall Squat

1) Barbell Strict Overhead Press 18.5KG 2x5
2) Barbell Deadlift 57.95kg 2X5
3) Barbell Curls 17.5kg 2x5
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5

The BB Press felt heavy (WTF? My curls are better my press? ) and Deadlift wasn't hard at all.
Will do the same workout with same poundage after work and go to see The Chills playing in my local club!

Day 2 of 40
2010/05/14 (FRI PM)

Warm Up
1) Barbell Strict Overhead Press 18.5KG 2x5 2mins break
2) Barbell Deadlift 57.95kg 2X5 2mins break
3) Barbell Curls 17.5kg 2x5 2mins break
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5

Press still feels a bit heavy and unnatural.
DL is getting easier.
Feels like I can do more reps for swings.

2010/05/15 (SAT)
OFF.
I was going to work out today but I had too much fun at The Chills' gig last night (and East Burnswick Club, where they played, serves vegan bar meal at the front bar. Hardcore and I had the Vegan Duck Kiev). I blame beer. My new year resolution is drink wine, cider and gin but not beer but due to a complicated reasons I had 2.5 pints (and a cider and a GnT) last night.

Day 3 of 40
2010/05/16 (SUN PM)

Warm UP
1) Barbell Strict Overhead Press 18.5KG 2x5 2mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 18.5kg 2x5 2mins break
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5

Forms getting better.
Press still feels a bit heavy and unnatural.
Put 5 more Kilos on the bar and the DL is still not hard.
Curls is officially easier than the Press? I guess my neck affect my shoulders.
My Swings form is back! It is like superfast pace now and I was out of gas at the last rep so I call it a day.
I don't think I do the walkout right. Will start doing sit up with weight and my feet tuck under the sofa.

[JP]

man, life really has thrown some serious challenges your way. But you still sound as determined as ever, respect for that!

All the best with the comeback mate.

[^toby^]

man, life really has thrown some serious challenges your way. But you still sound as determined as ever, respect for that!

All the best with the comeback mate.

Thanks buddy. I'm determined but my press is lighter than my curls.

Day 4 of 40
2010/05/17 (MON PM)

Warm UP
1) Barbell Strict Overhead Press 18.5KG 2x5 3mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 20g 2x5 2mins break
4) KB Swings 16kg 1x23
5) Slow Sit Up 1x5

Press is getting harder, even the weight is still the same.
DL is okay.
Curls start feeling heavy, will stay with it.
Start with the same weight tomorrow, I guess.

[Talyn]

Hi Toby, best of luck with the recovery - I hope it works out well for you.

[mabli]

Good to see your getting back on track, very best of luck for speedy recovery

[xJimx]

Good luck with the recovery & training mate

Ninearms has used the 40 day programme to good effect it would seem.

[hannibal]

good to see you back at it toby!

[Rochellita]

Nice to see you back in action Toby

[^toby^]

Thanks everyone! I will check Ninearms' log.

2010/05/18 (TUE) OFF
I heard form my sister that my grandma (95 year old) in Hong Kong died.
I was going to work out but I took a day off.

Day 5 of 40
2010/05/19 (WED PM)

Warm UP
1) Barbell Strict Overhead Press 15KG 2x5 3mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 20g 2x5 2mins break
4) KB Swings 16kg 1x25
5) Slow Sit Up 1x5 with a 5KG plate

Chucked 3KG off the bar, press is getting better.
Keep listening to my body.
My strength sucks after the surgery.
Only 5 sessions though.

Day 6 of 40
2010/05/20(THU)

Warm Up
1) Barbell Strict Overhead Press 15KG 2x5
2) Barbell Deadlift 62.95kg 2X5
3) Barbell Curls 18.5kg 2x5
4) KB Swings 16kg 1x25
5) Slow Sit Up 1x5 with a 5KG plate

Getting there.
Will add a little bit more weight on the lifts.

Day 7 of 40
2010/05/21(FRI)

Warm Up
1) Barbell Strict Overhead Press 16KG x5 17.5 x5
2) Barbell Deadlift 65.45kg 2X5
3) Barbell Curls 20kg 2x5
4) KB Swings 16kg 1x27
5) Slow Sit Up 1x5 with a75KG plate

[vegieburger]

Wow. Good on you for getting back into things so soon after surgery. I really admire you, most people would not be so commited.

[^toby^]

Thank you!
Working out is a really big part of my life.

Day 8 of 40
2010/05/23(SUN)

Warm Up
1) Barbell Strict Overhead Press 17.5 2x5 3mins break
2) Barbell Deadlift 65.45kg 2X5 3mins break
3) Barbell Curls 20kg 2x5 2mins break
4) KB Swings 16kg 1x27
5) Slow Sit Up with a 7.5KG plate 1x5

Mil press is still a bit hard.
Am not really good with 2 handed barbell press.
And no, I am thinking too much.

[ninearms]

Any chance you could get a video of your press?

Also, you might find these helpful:

http://www.youtube.com/watch?v=SAXPJ3Pf ... re=channel

http://www.youtube.com/watch?v=TtTEMRse ... re=channel

http://www.youtube.com/watch?v=VkY9aa3o ... re=channel

http://www.youtube.com/watch?v=gyDNlSqDqAs

[^toby^]

I will try to get a video.
Thank you for the links, I have watch the Starting Strength DVD.
I could do exactly what he teach but I try to do it in a non-explosive manner, pressing myself away from the bar, actively pulling the bar down with my lats and remaining full body tension like how I do KB presses or "Pavel's way".
When I do it slow, it just feel unnatural.

[ninearms]

I will try to get a video.
Thank you for the links, I have watch the Starting Strength DVD.
I could do exactly what he teach but I try to do it in a non-explosive manner, pressing myself away from the bar, actively pulling the bar down with my lats and remaining full body tension like how I do KB presses or "Pavel's way".
When I do it slow, it just feel unnatural.

Well that's part of the problem - why would you want to do anything except rehab movements slowly?

Power = strength x speed

[^toby^]

Hey Ninearms, I finally get the grove with Mil Press.
And for your question, I do it cos Pavel say so and 40 Day Program is a Pavel Program.

Power To The Power P68

First, muscular tension drops off as the velocity increases.
Considering that tension is what we are after, it is a dumb idea. Just note that the
athletes with the most spectacular muscular definition are those from sports requiring
slow exertions, such as gymnastics.

Second, contrary to what you might think, you will not be able to lift more
weight if you jerk it. Ballistic cheating helps only when you lift light, Barbie and
Ken weights that can be thrown in one burst of effort. You cannot do it with the
mother of all weights.

Day 9 of 40
2010/05/25 (TUE) AM

Warm Up
1) Barbell Strict Overhead Press 17.5KG 2x5 3mins break
2) Barbell Deadlift 67.95kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x29
5) Slow Sit Up with 7.5KG plate x5

Try to do 4 sessions back to back this week cos' my wife and I are going away for the weekend.
Feel tired and hungry when I wake up but it was a pretty good workout.
N.B.: Deadlift poundage for the last few sessions are not correct, but I can't edit them though.

Day 10 of 40
2010/05/26 (WED) PM

Warm Up
1) Barbell Strict Overhead Press 17.5KG x5 18.5KG x5 3mins break
2) Barbell Deadlift 67.95kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x32
5) Slow Sit Up with 7.5KG plate overhead x5

Watched the new Hong Kong Kung Fu movie Ip Man 2 (only showing in two cinemas in Melbounre) and it made my blood boil.
I tried to do the workout in the morning but my wife said I will wake her up too early.
Finally I've got "the groove" for pressing.

Day 11 of 40
2010/05/27 (THU) PM

Warm Up
1) Barbell Strict Overhead Press 20KG x5 22.5kg x5 2mins break
2) Barbell Deadlift 70.45kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x34
5) Slow Sit Up with 7.5KG plate overhead x5

feeling good.