No.13's training.

If i had a jumprope/xtrainer/treadmill it would probably be a different story as I'd warm up another way.

so feel free to give me a cyber 2 finger salute

I would not be so callous!
I will however, give it a try next week, just for you and report back the results!

I did read somewhere over the weekend that a couple sets of cleans are a good warmup for squats, as a way of firing up the CNS. I'll have to give that a bash at some point too

If i had a jumprope/xtrainer/treadmill it would probably be a different story as I'd warm up another way

Noooooooooooooooooooooo! Even more energy wasted. Well it may not be THAT detrimental but I don't think I have EVER done some cardio prior to weights.

I think I have heard the same regarding Cleans, not sure it would be that different to some quick squat sets tho.

Not a great session today. Weird how I hit a squat pb after illness but the next day my bench is nearly 10kg down.

11/11 (remembrance day)

BB Bench
20 x 10
40 x 10
60 x 5
80 x 5
100 x 3
110 x 2, 2, 2, 2, 2

DB Bench
30 x 10, 10, 10, 10, 15

OH Extensions
20 x 12, 10, 12, 12


Took far too long, over an hour. Disappointed with the BB Bench, felt very hard. I had expected a major strength decrease to be fair, but after yesterdays squatting I had felt immortal. DB Bench felt easy enough, not particularly hard but enough to soak myself in sweat. Skulls were lethal, second set I smacked the back of my head. And for PWO i dumped my guts in the toilet again... will stay away from NOxplode for abit methinks.

The rigours of a PB squat when ill obviously took it's toll today. No doubt next week you'll have most of that back..... oddly enough, whenever I'm ill or off it's always my pressing strength that takes the brunt of the suffering.

Careful with the skulls, do you do them flat or on an incline?

Damn nice work 13 . Congrats on the pb!

Thanks CF!

DV, I'm not sure if skulls is the right term, the closest image I can find is this:




Only I do them standing!

I'll take thurs+fri off now, and I'll do some light/high volume stuff with my back on saturday as I'm going to mates place who's quite limited in terms of plates.

Ahh, I got you, overhead extensions. Don't mind them.... also prone to smacking myself LOL and as a baldy it leaves too much of a dent

I found a website call them "Tricep Pushes" but I didnt fancy that. OH Extensions it is then, i will edit accordingly...

Hows the rugby going mate. OH tri ext are good? Have you tried skulls before?

Hey man! Rugby is a no-go this season. Needing to prioritise! Dissertation, girlfriends, job etc. Plus getting the bus 3x a week is a nightmare now I live further away from the club, how about you? Decided if you want to train like a rugby player or gymnast yet?

OH ext. are alright, I prefer them to skulls... for the moment anyway! With isolation stuff like that I mix and match a hell of alot depending on how the mood takes me. Just so long as the major lifts are in good order I dont care

Weekend cardio consisted of digging a hole for the largest garden pond I've ever seen! Still a stone down from my usual weight but appetite is slowly coming back and my gut rot now seems to be non-existant.

First weight session for a week:

17/11

Bench
20 x 10
40 x 5
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5
80 x 12

Chins
50 reps (across 9 sets!)

Singe leg Calf Raise
bw x 12
bw x 12
bw x 12
+10kg x 12

BB Curls
30 x 12
30 x 12
30 x 15


Good to be lifting again. Bench felt comfortable. 5rm is 110x5x1, think today 105x5 would have been doable so all hope is not lost!

Tomorrow morning:
Squat
MP
DB Row


Nice and simple for the time being.

For a weeks no training that's fine, mate. I lose a rediculous amount on my first sessions after a break. Nice volume too.... should have done the 105 tho, shame on you LOL 

I believe that was my third session in 19 or 20days! But touchwood everthing will be back to normal now.

Na, I wanted to do something I knew I'd cope with. I dont think I'd have been able to take the knock to the confidence as I did with 110 the other week!

I have a plan in my mind on how to progress, going to stay away from 1rm for the time being.

session 1: 100 - 3x5
session 2: 105 - 3x3
session 3: 102.5 - 3x5
session 4: 107.5 - 3x3
session 5: 105 - 3x5
session 6: 110 - 3x3
etc

Same will go for squat and military press/push press.

With training so erratic at the moment I'm aiming for probably 4 of these sessions a week, first thing in the morning. Squat day should take about 35-40mins and once I get better at chins, bench day will be the same. Therefore I'll be benching/squatting/overhead pressing twice a week but with submaximal weight which should be good to just keep me ticking over till Xmas and help recover some strength after being ill.

Before I go home for Xmas I hope to get 115kg x5 bench, and probably 140kg x 3 squat. With that, I won't consider the last 6weeks a total writeoff!

Multiple seesion pw, with volume tailored to suit, are generally pretty good for strength... you could do a westside thing and have a ME and DE day.

80 x 12 on bench was a decent effort given everything else preceding.

Im a gymnast, a rugby player, a fairy....they even call me santa. :) 
Good to see you back feeling better, and some good lifting matey!

@DV - I've followed defrancos variation of westside for some time and with good success, however the workouts take so long. I'll leave any DE attempts until after xmas, just keep things simple while I get some strength back and consistancy.... heck, I may even deadlift over the xmas hols

@Jedi - And with more to spare! Cheers tho man, but was just a 'pump' set, didn't want to burn myself out as I'm training tues/wed/thurs this week, then fri/sat/sun/mon off due to work commitments.

@ste - And what a lovely fairy I'm sure you'd make! How are you getting on? Are you no longer bothering keep a journal?

Get benching bitch!!

Yeah got a journal up mate, a new one! Just can't get my signature to link to it. It keeps reverting back. :(

Cheers for the kind words Dave!

Ill have a hunt for it ste....

Just seen you're under the knife in Feb, you're not changing to Mrs No.13 are you?