5/3/1 Big but Boring. Muppet prep for July 18th ScotNational

[Lordmuppet]

edited to add: bw to 70kg and not worrying about food/alcohol/sleep overly till stomach is sorted. That is no1 priority. plan for next week is same food but in 6 meals not 3.

14/11/11

TEXAS 4A)

Squat belt 5x5 92kg
Dead Belt with hooks 1x5 146kg
Bench (no wraps) 5x5 52kg
Sideways CUs 10,7,5
assisted side CUs 10 27.5kg
bike L4 11 mins 4km

15/11/11

GPP

plank (3 min breaks) 1:10/0:50/0:45
side plank right arm 0:35
side plank left arm 0:35

17/11/11
TEXAS 4B
Squat 70kg 3x5
wide PUs 10, 6, 5
assisted PUs 10 @ 36kg
OHP 25KG 3X5
bike L4 12km 4.03km

19/11/11
TEXAS 4C
Squat belt 127kg 1x1
Bench no wraps paused 75kg 1x2 just...
side CUs 11, 7, 5
bike L4 13 mins 4.65km

20/11/11
GPP
Planks (3 min rests) 1:15/1:00/0:50
side plank right arm 0:40
3 min rest
side plank right arm 0:40

wrist continues to heal but stomach bloat has gotten really very bad. Think there is something physiologically wrong as I have ruled out most of the usual suspects in terms of food insensitivities. Seeing doctor on friday!

[Lordmuppet]

short version: business as usual. Hoping a greater number of small meals will sort out stomach

stomach: so far seems to have improved a bit with the smaller portions but doc taking blood tests next week anyway.

TEXAS 5A
22/11/11
weigh in: 69kg
5x5 Squat belt 94kg
5 singles with no rest between: Dead belt with hooks 148kg
5x5 OHP 32kg (way too easy hence bunch of OHP later in week to ramp it up to something hard)
wide pull ups 11,6,5
assisted wide pull up 32kg x 7
bike 14 mins @ L4 5.21km

TEXAS 5B
24/11/11
3x5 Squat 74kg
sideways CUs 12,7,5
5x5 OHP 34kg
bike 15 mins @ L4 5.25KM

GPP
25/11/11
planks 1:20/1:05/0:55 (three minute rests in between)
side plank right 0:45
three minute rest
side plank left 0:45

TEXAS 5C
26/11/11
1x2 Squat belt 112kg (still bloody low used to be about 122.4kg *sigh*)
5x5 OHP 36kg
wide PUs 12,6,5
assisted PUs 32kg x 8
bike 15 mins @ L4 5.70km

GPP
27/11/11
planks 1:25/1:10/1:00 (three minute rests in between)
side plank right 0:50
three minute rest
side plank left 0:50

[vegan hal]

dig those sessions LM! the Texas stuff looks great. sorry to hear about the stomach issues, but hopefully it'll sort out soon.

[Lordmuppet]

Seem to have fixed stomach with smaller portions but now need to eat more of them. Wrist is still mending fairly well though it dislikes the cold weather.

TEXAS 6A
29/11/11
weigh in: 69kg
5x5 Squat belt 96kg
5 singles with no rest between: Dead belt with straps 150kg.
neutral CUs 12,5,4 (never doing chins after deads again)
5x5 Bench 54kg 5x5 (wraps last 3 sets)
bike 14 mins @ L4 5.05km

GPP
30/11/11
planks 1:30/1:15/1:05 (three minute rests in between)
side plank right 0:55
three minute rest
side plank left 0:55

TEXAS 6B
01/12/11
3x5 Squat 76kg
wide PUs 12,6,6
5x5 Bench wraps 56kg
bike 15 mins @ L4 5.50kM

TEXAS 6C
03/12/11
1x3 Squat belt 105kg
neutral CUs 13,7,5
5x5 Bench wraps 58kg
bike 15 mins @ L4 5.78km

GPP
04/12/11
planks 1:32/1:17/1:06 (three minute rests in between)
side plank right 0:57
three minute rest
side plank left 0:57

[Lordmuppet]

mixed week good week professionally, bad week lifting.

Went to a conference down south where my work was well received by folks despite my worries about it (had been planning to pull out) and losing half my notes on the way to the podium and doing half the talk from memory as a result.

bad week lifting wise. Missed session 7c. Had planned to do it on return from conference but forgot (as always) that gym closes early on a sunday. In any case needed to rest after the exhaustion of the conference and severe undereating there. Had brought food but almost no time to eat it there. Next time bringing homemade protein bars.

Stomach has been fixed but have done something nasty to my shoulder. Aching and burning quite bad sometimes. Getting better on its own but going to have physio look at it to see what happened. Doesn't seem to get in the way of lifting.

Wrist is healing very nicely but really need to keep up with ALL the stretching. Couldn't do the one with weights at conference and really felt it in terms of stiffness within a few days.

Oh and now I have some sort of infection. Decided against training today as symptoms aren't just above the neck.

but hey if it was easy then beasts would be ten a penny right?

TEXAS 7A
06/12/11
forgot to weigh in
5x5 Squat belt 98kg
5x1 (no rest) Deadlift with hooks 152kg
wide pull ups 8 then no more as strain on wrist
5x5 OHP 38kg
bike 15 mins @ L4 5.90km

TEXAS 7B
06/12/11
3x5 Squat 78kg
neutral CUs 14,7,5
3x5 Bench wraps 40kg
bike 15 mins @ L4 4kM

[Lordmuppet]

saw physio. Back is fine.

[Talyn]

saw physio. Back is fine.

Hey that's good.

Take any and all small victories you can, I say.

5x5 squats at 98kg is solid too. If you wern't having such shoddy luck lately with injuries & ailments, I would have suggested a race

[Lordmuppet]

saw physio. Back is fine.

Hey that's good.

Take any and all small victories you can, I say.

5x5 squats at 98kg is solid too. If you wern't having such shoddy luck lately with injuries & ailments, I would have suggested a race

I'm down for a deadlift race to 180kg

I'm just trying to get my squat back up to where it used to be! Still have that 140kg marathon going with Seitanic

Just need to get over this cold and then I'm good to go

edited to add: my legit deadlift right now is probably about 165kg or so. Did 160kg many weeks ago and (cold aside) I'm stronger now on it.

edited to add: agreed on small victories. Went away very relieved after finding out it was ok.

[Talyn]

I'm down for a deadlift race to 180kg

[Lordmuppet]

19/12/11

back after four missed sessions resulting from conference (1 session missed when i rescheduled and forgot gym closed early then) and cold (missed three sessions). I train through a cold when symptoms are above the neck but these were also below. Flu like quality to it.

so taking it light to avoid injury!

3x5 Squat 60kg
5x1 Deadlift belt 140kg (got carried away with this one)
3x5 OHP 30kg
CUs 6,3,4
Deadlift hand stretches for wrist
bike 10 mins @ L4 2.86km


22/12/11

3x5 Squat 75kg
3x5 Bench 40kg
PUs 9,6,5
bike 10 mins @ L4 2.87km

everything felt very hard

25/12/11

gym closed almost completely till Jan 4th so home stuff is the way! First session in the house/shed. Was nice. Irongym coming in five days which will allow CUs/PUs.

5x5 green band squat
3x5 fist push ups.
3x5 OHP 35kg

Should not be this hard (*sigh*) but had a weird fluish thing this week that only lasted two days.

[Lordmuppet]

27 Dec 2011
gym closed so garage/home training
carried 20kg plate 4 lengths for warm up
Deadlift belt 5x1 145kg (maximum little bar 5' bar can hold on sleeves sadly)
OHP 39kg 5x5
Squat band 5x5 (next up from green iron woody band)

29 Dec 2011
gym open for the day!
5x5 Squat no belt 80kg (very good form)
NCUs 12, 8, 6
5x5 no wraps OHP 40kg (Five by five PR)
Deadlift rack pulls for wrist stretch 2x5 80kg
bike 10 mins @ L4 3.90km

31 Dec 2011
Gym closed so home/garage
5x5 Green band squat (dropped down to make sure wasn't bending forward too much at bottom)
5x5 Push ups on Iron Gym with smallest band (should go heavier next time)
NCUs on Iron Gym 13, 9, 6

back to gym next week!

[knackers]

Hey, nice work on the OHP

Nothing like a good old 5x5 PB.

[Frostfire]

Gym closed so home/garage

Argh, isn't that just the very worst part about holidays!

[Rach]

27 Dec 2011

5x5 no wraps OHP 40kg (Five by five PR)

Nice work on the OHP pr!

[Lordmuppet]

thanks folks!

delayed update due to leaving log at the gym

Restart program

4th Jan 2012
Squat belt 85kg 5x5
Wide Pull ups: 11,7,7
Assisted Wide Pull ups 10 @ 45.5kg assistance
Dead con with hooks 150kg 5x1
Dead mixed hand stretch 85kg 2x5
Bench wraps 58kg 5x5
Bike 10 mins @ Level 4, 3.50km

6th Jan 2012
Squat belt 87kg 5x5
Neutral Chin ups: 10,7,5
Assisted Neutral Chins 10 @ 45kg assistance
OHP 38kg 3x5 (meant to do 32kg as a light day ... got confused)
Bike 11 mins @ Level 4, 3.40km

8th Jan 2012
okay so at first i thought i just hadn't written this session down but now I think about it I think I actually forgot. Bizzare as I can't remember (little ironic i know) the last time this happened.

Makes sense insofar as I'd just finished a major assignment and was wiped out so brain was not functionally normally

also not used to Sunday being a lifting day