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ksg
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2012/02/23 20:58:44 (permalink)
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Starting over...

 Hi,
 
have been reading a number of journals on mt for some time and decided to start my own.  Really looking to keep myself accountable and make some steady progress.
 
I have been training a few years (consistently) but am returning from a years lay off as I have been looking after my daughter fulltime. 
 
My goals are initially to resume training and stay relatively pain free.  Have history of lower back probs, which flares up if i get lazy/complacent.  Started as a rugby incident some 12 years ago and has dogged me since.  3 years ago i was xrayed and had prolapsed 2 discs in lumbar spine.
 
Stats:
6,3
30yrs
89kg (heaviest prob ever)
prob about 15% bfat.
 
Before the layoff i was most concerned with staying lean (prob mistake as at 8-10 was resembling a bag of bones).  Now i guess my priorities are to lose a little fat and then steadily build size and increase strength. 
 
As reference my previous lifts were approx:
Bodyweight 82k
Deadlift 170k
Front Squat --- really need to work on hips, anything over 100k would cause issues
Bench - a weak and struggling 105
 
I guess in the foreseeable I would like to get bodyfat down close to single digits and beat all pb's.  Also would love to squat without feeling i was going to spend a month in bed afterwards.
 
With regards to diet I am going 6 days low carb and then 1 day skiploading.  Have read some of the members progress on here and think it would suit me.  Have done lyle mcdonalds ud 2.0 and previously which seems very similar.
 
Training will be as often as i am able but most likely 4x weekly.  Will detail diet and training along the way.  Will prob get a picture up when bodyfat is reasonable and I start looking to gain.
 
Future posts will hopfully be short and sweet.  Any input welcome.
 
 
post edited by ksg - 2012/02/26 18:24:53
#1
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ksg
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Re:Starting over... 2012/02/24 07:26:15 (permalink)
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So yesterdays diet looked like:
 
6 egg omelete (5 whites 1 whole) & coffee
protein shot (42g pro)
half sweet pot and homemade chilli
2 chicken breats and 30g rice
finished chilli & 2 more chicken breasts, brocolli
glass of milk
Fish oils, 5g creatine mono, vit c
 
Training: Upper
 
Shoulder Press (strict) 40x8, 45x5, 50x5, 55x3, 60x1(x3)
BB Bench 60x10, 62.5x10(x4)
Single row 24x10, 26x10(x4)
Pullovers 22x10(x3)
EZ curl (doggcrapp style) bar + 20k for 21,11,7
Spin bike 10 mins moderate 91rpm
 
Shoulder press needs to become more explosive.  Bench felt straight forward until the last set.  Was concentrating on slow neg and speed of chest.  Last couple of reps of last set were sad to say a bit of a grind.  Will bench lower reps sunday to get an idea of where i am at here.
 
Woke and triceps and chest a little tender but all in all fine.  Rest day today.  Diet will remain much the same.  Lower body session Saturday & then role on the Eng v Wales match. 
 
#2
ksg
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Re:Starting over... 2012/02/24 19:22:15 (permalink)
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Todays eating:
 
6 egg omelete (5 whites 1 whole) seasoned & a coffee
400g steak mince made into a large burger with chilli, spices etc & broccoli
3 lamb steaks,small serving of basmati rice and brocolli
Glass of milk
Fish oils, 5g creatine mono, vit c
 
Have had more time to reflect on my goals and training going forwards.  Will be basing training on improving the big lifts, so plenty of deadlifts, squats (when possible), cleans and presses.  Much prefer working in the lower rep ranges so 5's and below going forward.  Whilst I am looking to lose fat/gain strength there seems little point of higher rep work unless it is rehab based.
 
Back willing Deadlifts tomorrow accompanied by some other pulling (triceps feeling tired still).
 
Oh already looking forward to skiploading on Monday.
 
 
 
#3
Burney
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Re:Starting over... 2012/02/24 19:30:17 (permalink)
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Looks good mate. Good luck with your goals.
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ksg
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Re:Starting over... 2012/02/25 11:35:46 (permalink)
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Cheers Burney.
 
Today's sessions was pretty disappointing but i guess it at least leaves me with an idea of where i am at and where i need to go. 
 
Deads
65x5, 105x2, 115x2, 125x1, 135x1 (felt like a grind so dropped to130) 
130x1 (for 5 sets)
Close Grip Pulldown
52x5, 66x5, 79x5, 86x5 (x2)
93x3 (10sets)
Pallof Presses just a few for stability
 
Close grip felt nice as it enabled a nice stretch which my back felt it was crying out for.  Finished with a gentle jog for 12 minutes.  Had little confidence deadlifting as back was already niggly whilst driving to gym.  Need to find a better sleeping position that stops my back feeling like it has been battered during the night.
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ksg
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Re:Starting over... 2012/02/25 18:37:04 (permalink)
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Food for Saturday:
 
6 egg omelete (5 whites 1 whole) seasoned & a coffee
485g chicken thighs, 100g brown basmati (approx 30g carb)
2 tins tuna and half an avo, a little dressing
300g king prawns, spinach and broccoli
glass of milk
Fish oils, 5g creatine mono, vit c
 
Back in gym tomorrow.  Should sleep well the England v Wales game put me through the wringer.
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geneticallyjacked
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Re:Starting over... 2012/02/25 20:26:41 (permalink)
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Training and diet look great man! Good luck with your goals. 
#7
ksg
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Re:Starting over... 2012/02/26 12:02:14 (permalink)
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genteticallyjacked thanks alot for your comments.  A long way to go though but really feeling the journal will help.  
________________________________________________________________
Today's session:
 
early start after a lousy nights sleep.  Intended to get some benching in but busy at 630am!! So instead
 
Push Press with bar starting behing the neck (new position usually would do these from rack, seemed a little harder)
15x5, 25x5, 35x5, 45x5, 55x5
60x3 (x7) (did a few pullups between sets to stretch back and improve form)
Seated Row hammer grip
39x5, 52x5, 66x5
73x3 (x7)
Superset DB Floor Press(30kg dbs) with Hammer Curls (20kg's) as little rest as possible
5x5
 
Overall 
I liked pressing from behind the neck.  Felt challenging.  I know some do not like pressing from here due to the external rotation but it felt fine.  Also had to have a slower negative so as not to brain myself with the bar.  Did not get much of a push with legs as back twinging.  Should improve these pretty quickly.
Also like floor pressing as am sure it would help my bench.  Gym only has 30k db's though hence the short rest periods.
 
All in all ok.  Weight was 87.8kg's which is down 0.9 from thursday so water weight is going.  Look forward to seeing the scales and feeling the strength benefits of Monday's 6 hour carb load.
 
 
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ksg
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Re:Starting over... 2012/02/26 18:34:31 (permalink)
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More Meat:
 
Today's dietary effort as follows:
 
espresso
cup of milk/water/coffee/5g creatine
6 egg omelete (5 whites 1 whole) and spinach
Half a large chicken and half a small jacket potato
400g steak mince (into burger with half an onion, egg yolk, spices) with a lamb steak and the inevitable broccoli
Vitc and some flax seed in water
 
Protein should arrive tomorrow so should be easier to bang some more grams down my throat
 
 
#9
ksg
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Re:Starting over... 2012/02/27 11:20:46 (permalink)
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6hr Carb up begins.  Felt pretty bad at supermarket with so much crap and my daughter with me.  Had to go through self checkout!
 

 
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Ox
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Re:Starting over... 2012/02/27 11:47:57 (permalink)
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Nice set up you've got here matey, best of luck with it. Enjoy the skipload! Another convert! At one point it was only me and Stealthy doing it, everyones at it now lol! Make sure you keep the food sources low fat! Pancakes and tons of maple syrup is my favourite!
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ksg
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Re:Starting over... 2012/02/27 12:17:14 (permalink)
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Many thanks ox.  Really trying to keep it high gi so pancakes and syrup are in.  When i did similar (lyle mcdonalds ud2.0) 18 months ago i tried to keep carbs clean.  Good result but bloody hard.  Here is today's 'food'.

#12
ksg
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Re:Starting over... 2012/02/28 06:16:42 (permalink)
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Ok so carbs well and truly loaded yesterday.   Daughter seems to be ill again so restless night.  Managed to get her asleep around 3ish and was pretty much wide awake so headed to the gym at 4am and got through the following.
 
Zercher Squats (just above parallel 2-4", will get lower as back felt fine)
40,45,50,60,70x5 & 75x3 (x2) 80x3 (x3), 90x3 (x1) 110x2 
 
Shrugs (without wraps)
60,80,100,120,130 x5
140x4, 140x3
 
DB Clean and Press (45 sec rest)
16,20,24x5 (rest while replacing db's)
26x2 (x10)
 
Overall
Felt pretty good.  The zerchers will be a mainstay.  Back felt good.  Need wraps to shrug heavier or improve grip strength.
 
(easy 5k jog - helping a friend.)
 
post edited by ksg - 2012/02/28 11:23:37
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Ox
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Re:Starting over... 2012/02/28 09:31:38 (permalink)
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Nice zercher squatting mate and some good grip work with the shrugs without straps.
Skipload goodies look nice!
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ksg
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Re:Starting over... 2012/02/28 11:22:13 (permalink)
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"Nice zercher squatting mate and some good grip work with the shrugs without straps. 
Skipload goodies look nice!" 
 
Cheers Ox.  The Zerchers were from pins which helped as I was able to get set tight at the bottom.  Never used them before but think for now they are a nice safe way for me to squat until the hips loosen up.  Shrugs felt fine pulled from rack below knees.
 
Skipload goodies were rough.  Was so glad when the 6 hrs were up, sick to the guts of sugar.  Still think it helped today.  Thanks for dropping in.  
 
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ksg
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Re:Starting over... 2012/02/28 20:21:32 (permalink)
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today's food
 
4 blended protein shakes
500g chicken thigh
spinach400g
lean steak mince in bolognese sauce (largely drained)
Fish oils 10g
5g creatine
Vit c
 
Going to stop posting diet from here unless i have a bad day then details will be posted.  The plan as my training improves/get leaner will be to increase pro/fats whilst keeping carbs under 50g.  Most days will shoot for over 200g pro from meat sources + xtra from shakes.
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ksg
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Re:Starting over... 2012/03/01 12:07:11 (permalink)
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Today's Session:
 
Hang Cleans:
Sets of five up to 70 and then
70x3 (5 sets)
75x2 (4 sets)
75x5 (1 set)
 
Bench:
5's up to 80kg & then
85x3 (1 set)
90x2 (5 sets)
85x5 (1 set)
 
Straight Bar Curl:
50kg for 10 sets of 3.
 
6 minute jog.
 
Overall:
Hang Cleans were so so.  Started from hang and did not drop into squat, just tried to pop the bar up to chest. Took a while to get going but they seemed to get easier as I went on.  Tried 80kg but speed was not great so kept at 75.
 
Bench is a difficult one.  It was not overly taxing but my bench is pretty weak and i was not confident of going too much heavier yet as i am not sure where i am (did not fancy getting pinned).  105 was my old max unspotted so prob not too far away.  Awkward rack makes unloading the bar alone tricky and hard to stay tight. 
 
Curls pretty straight forward.  Kept rests to a minimum and just fancied a little direct arm work.
 
All in all plenty to work on.  Enjoying low reps.
 
#17
Ox
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Re:Starting over... 2012/03/01 12:10:01 (permalink)
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Nice session there mate and good work on the hang cleans - a great exercise IMO.
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ksg
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Re:Starting over... 2012/03/01 12:21:40 (permalink)
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Thanks Ox.  I saw that you were thinking of changing up your routine.  I hope that works out well and will be keeping an eye out on how that evolves.  Must be great having a home gym.  I intended to set up something at home when we moved but put it on hold as i would have to elevate the garage height for overhead work. 
 
Will be much happier when hang cleans go over bodyweight for reps.  I read somewhere that clean weight should be close to bench weight.  Would be great to get both up around 1.25bw and up.  
 
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Ox
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Re:Starting over... 2012/03/01 12:25:59 (permalink)
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ksg

Thanks Ox.  I saw that you were thinking of changing up your routine.  I hope that works out well and will be keeping an eye out on how that evolves.  Must be great having a home gym.  I intended to set up something at home when we moved but put it on hold as i would have to elevate the garage height for overhead work. 

Will be much happier when hang cleans go over bodyweight for reps.  I read somewhere that clean weight should be close to bench weight.  Would be great to get both up around 1.25bw and up.  



Cheers mate, think its time for me to have a change, hoping Westsides methods will keep things fresh and push my strength up quicker.
Great training at home mate, my overhead work is done outside on the patio as i have no room inside for overhead work, not nice in some weathers but i just get on with it!
You'll soon build the hang cleans upto bw mate, i'd say an equal bench clean is about right but bare in mind you'll power clean more than hang clean, hang cleans are tough. If your hang cleaning 75 i would imagine at least 85 would go in a power clean, if not more.
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