Less talky, more lifty.

[Rach]

Monday 19th December 2011

Day 1 of new programme focusing on 5x5, today was squat day, decided to do 5x5 at 40kg again as even though I did it last week, my form was inconsistent.
Each lift will be done once a week, precededed by warm up consisting of dowel work and bodyweight work, with circuit for fat loss on fourth day.

Dowel work 2 sets 10 of following:

Up and over
Around the world
Overhead squat
Good morning
Overhead split squat
Bodyweight work (1 after another 2x10)
Ankle mobility on box
Hip swings with toe on plate
Mountain climber
Wall slides
Scapula press ups

Squats:
2x5@20kg,
5@30,
5@35,
3@35
5x5@40kg

Stiff legged deadlifts 4 sets 5 at 60kg
Split squats 3 sets 8 reps per leg at 20kg

mountain climber stretches

[Rach]

Tuesday 20th December 2011

Bench day
dowel and body weight warm up, all 2 x10 except mountain climbers only got to 2x8

bench
1x10 at 20kg
1x10 at 23kg
1x3 at 25kg
5 sets 5 at 27.5kg

seated row:
1x10 at 20kg
1x10 at 25kg
1x 5 at 30kg
2 sets 8 at 35kg
2 sets 8 at 30kg

bent over lateral raises
1 set 10 at 1.5kg each arm
2 sets 10 at 2kg each arm
1 set 10 at 1.5kg each arm

think am best sticking with 1.5 for next couple sessions

[Rach]

Wednesday 21st December 2011

Deadlift day
dowel and body weight warm up

deadlifts
2 sets 10 at 30kg
1 set 5 at 50kg
1 set 3 at 60kg
5 sets 5 at 70kg

bench press
1 set 10 at 20kg normal grip
close grip
1 set 10 at 20kg
1 set 8 at 22.5kg
1 set 8 at 25kg
2 sets 8 at 27.5kg

close grip lat pull downs
warm up set x10
2 sets 10 at circa 30kg
2 sets 8 40kg

also meant to do dips but ran out of time

mountain climber stretches and glute stretches

morning weight 22/12/11 is 65.8kg however as diet has been good and clothes feel looser, reckon it's temporary increase from the creatine.

[Rach]

Friday 23rd December 2011

warm up dowel and body weight exercises, 5 mins jogging on treadmill

circuit session: 3 rounds of following using light dumbbells on all except for burpees and box jumps: squat, bench press, jumps using step box, alternating overhead press, split squat, burpees, bent over row, stiff leg deadlift. Work rest 40:40 for round 1, 40:30 round 2, 30:20 round 3.

mountain climber stretches and stretches to finish.

[Rach]

Tuesday 27th December 2011

warm up dowel and bodyweight work

Squats:
1 set 8 at 20kg
1 set 3 at 25kg
1 set 3 at 35kg
1 at 37.5kg

5 sets 5 reps at 42.5kg
all ok I think except on 2nd set was dropping to quick and right knee came in on last rep

stiff leg deadlift
1 set 7 at 30kg
1 set 5 at 40kg
1 set 5 at 40kg
1 set 4 at 60kg form not great so dropped back to
5 at 55kg
then 2 sets 5 at 50kg


split squats
5 sets 8 each leg at 20kg

mountain climbers and stretches

[Rach]

Wednesday 28th December 2011

warm up dowel work and body weight work

Bench

1 set 10 at 20kg
1 set 5 at 25kg
1 set 5 at 27.5 kg
5 sets 5 at 30kg

unfortunately ran out of time for assistance work of seated row and bent over lateral raises

[Rach]

Thursday 29th December 2011

warm up dowel and bodyweight work

deadlifts:

2 sets 10 at 30kg
1 set 5 at 40kg
1 set 3 at 60kg
1 at 70kg
5 sets 5 at 75kg

lat pull down
1 set 10 at 20kg
1 set 8 at 30kg
3 sets 8 at 40kg

close grip bench press
3 set 8 at 25kg

should have done dips but ran out of time.

mountain climber stretches

[Lordmuppet]

I like the (new?) title

[Rach]

I like the (new?) title

Yes it's new Lordmuppet intend to follow it to the letter in 2012

Saturday 7th January 2012

this week had chesty cold so resisted the urge to train through it and took a few days off.

Pleasingly, morning bodyweight 65.1kg today so am 20% of the way towards my target weight of 60kg

today:
dowel and body weight warm up

squats:
2 sets 5 at 20kg
1 set 3 at 25kg
1 set 3 at 30kg
1 set 3 at 35kg
1 set 3 at 37.5kg
1 set 2 at 40kg
1 at 42.5kg

5 sets 5 at 45kg mostly ok form I think, right knee came in slightly on last rep of sets 4 and 5.

Split squats 20kg
5 sets 8 reps each leg

Stiff legged deadlift
1 set 5 at 30kg
1 set 5 at 40kg
1 set 5 at 45kg
1 set 5 at 50kg
4 sets 5 at 55kg

Just finished my stiff legged deadlifts and noticed one of the instructors teaching a bloke to deadlift; my gym doesn't have 5kg bumper plates so offered the use of my 5kg bumper plates to bloke and instructor. They were very appreciative. I wondered why loads of the girls were watching him, (I don't watch x factor) but learned afterwards it was Marcus Collins one of the finalists learning the deadlift!

mountain climber stretches, glute stretches,
swiss ball roll outs, front and side planks, planks on ball,
leg stretches

[baldy]

Just finished my stiff legged deadlifts and noticed one of the instructors teaching a bloke to deadlift; my gym doesn't have 5kg bumper plates so offered the use of my 5kg bumper plates to bloke and instructor. They were very appreciative. I wondered why loads of the girls were watching him, (I don't watch x factor) but learned afterwards it was Marcus Collins one of the finalists learning the deadlift!

Great story!

[Rach]

Sunday 8th January 2012

dowel and body weight warm up

Bench:
1 set 8 at 20kg
1 set 5 at 25kg
1 set 5 at 27.5
1 set 2 at 32.5kg

4 sets 5 at 32.5kg
1 set 4 at 32.5kg

Seated Row
1 set 12 at 15kg
1 set 9 at 25kg
3 sets 8 at 35kg

Bent over lateral raise
2 sets 10 at 1kg each arm
2 sets 10 at 2kg each arm

[Rach]

Monday 9th January 2012

dowel and body weight warm up

Deadlifts
2 sets 10 at 30kg
1 set 5 at 40kg
1 set 3 at 50kg
1 set 3 at 60kg
1 set 2 at 70kg

5 sets 5 at 80kg

stretches and think I did planks

lat pull downs close grip
1 set 8 at 30kg
1 set 8 at 35kg
1 set 8 at 40kg
1 set 8 at 35kg

Dips on machine
3 sets 8

close grip bench press
1 set 8 at 20kg

[Rach]

Noticed some pain in my right rib area towards end of session on 9th Jan, possibly during side planks. Did a dumbbell circuit on the 12th and went for squat sess on 15th tried a few light squats during session, but it remained very painful so sought medical attention and Physio advises have strained an oblique muscle on right side.

So no deadlifts, bench or barbell squatting for a while but Physio advised to get back into some bodyweight leg work and core work from 23/1/12. Am doing this at home as going to the gym will just frustrate me more!

Monday 23/1/2012

5 sets 10 bodyweight squats
3 sets 10 each leg split squats (bodyweight only)
5 sets front planks 10-15 second hold
2 sets 10 wall slides
several sets 10 bodweight side extensions and turns

It's feeling much less painful in my everyday activities but still tender to touch. Mimicking benching or deadlifting I feel it hurt. Frustrating as it is, I am going to be sensible about getting back into the Powerlifting as would rather take a few extra weeks to recover than jump in too soon and aggravate it. Hopefully doing the leg work albeit only body weight will help me to keep working on hamstring flexibility and hip flexors as these are areas I need to work on to improve my squat.

From what I can gather, recovery time 6-10 weeks. Would be interested to hear from any members with any experience of this sort of injury, how long did it take you to recover?
thanks
Rach

[Lordmuppet]

very sorry to hear about the injury but you rock for

a) getting to a physio straight away
b) being patient getting back to big lifting

so is all upper body stuff out then?

[Talyn]

Sending healing & recovery vibes your way, hope it gets better soon and you can get back at it.