Cam's Log

[Cam Ogle]

5/8/18
Weighted pull ups - bw x 5, +5 x 6, bw x 7, bw  x 4
Standing BB press - bar x 10, 40 x 3, 50 x 4, 45 x 6, 40 x 7
Bent over DB rows - 30 x 4-6, 26 x 8, 22 x 
Incline DB Flies - 10kg DB x 15 + 4, 4, 4
Lateral raises 10kgwere x 12, 10, 10

7/8/18
Deadlift - bar x 10, 60 x 5, 100 x 3, 130 x 6, 115 x 6, 100 x 8
BSS - 20kg DB x 6, 16kg x 8
Leg ext - 50 x 8, 45 x 10, 41 x 15
Calf raises - 2 x 10 @ 60
Ab wheel - 2 x 10
10 mins stretching. 

I have lowered the volume of lower body weight training for now to focus more on stretching. Front splits here we come. 

[Cam Ogle]

5/8/18
Weighted pull ups - bw x 5, +10 x 6, +5 x 7, bw  x 7
Standing BB press - bar x 10, 40 x 3, 50 x 6, 45 x 8, 40 x 8
Bent over DB rows - 32 x 6, 28 x 8, 24 x 10 
Incline DB Flies - 12kg DB x 15 + 5, 5, 5, 5
Lateral raises 12kg x 10, 10, 10

Finally getting some consistency back in. Lowered my weight training volume to three days a week to make sure I get those three in. That gives me the mental space to then start adding more pieces to the puzzle when I can. 

[Cam Ogle]

15/08/2018
3pm
Deadlift - bar x 10, 60 x 5, 100 x 3, 135 x 6
BSS - 30kg DB x 6, 20kg x 7
Calf raises - 3 x 10 @ 70
L-Sit- 2 x 10s
Hanging knee raises- 2x10

8pm- netball game

Amazing how my knees feel after doing the bulgarian split squats. Glutes and hams hurt like hell but this results in the knees feeling golden. 

[Cam Ogle]

17/08/18
Incline BB bench press bar x 10, 40 x 5, 65 x 6,  60 x 8, 55 x 10
DB bench 32 x 4, 28 x 8, 24 x 10
Cable rows 63.5 x 12 + 4 sets of 5 reps
Incline DB curls 14 x 6, 12 x 8, 10 x 10
Cable rope pushdowns 31.8 x 6, 25 x 10, 20 x 12

All the benches at the gym were being used so I couldn't do flat bench. DB bench was fine but I realised how hard it is to get heavy DBs up to the starting position. Was almost harder than the actual set of 4.  

19/08/18
Weighted pull ups - bw x 5, +15 x 4, +5 x 6, bw x 7
Standing BB press - bar x 10, 40 x 3, 52.5 x 4, 45 x 6, 40 x 7
Bent over DB rows - 34 x 6, 30 x 8, 26 x 10
Incline DB Flies - 12 x 15 reps + 5, 5, 2, 5
Lateral raises 14 x 10, 10, 10

I was a little ambitious on the chins at +15 going up from +10 last week. Didn't feel too bad though and I ended up with more reps at +5 and then bodyweight so that's a win. 

21/08/18
Deadlift bar x 10, 60 x 5, 100 x 3, 140 x 6, 125 x 8, 110 x 10 last set touch and go (top 3 sets mixed grip)
BSS 30kg x 6, 26 x 6
Long lunge 2x10@5kg
Weighted tailor pose- isos for a bit and 2x10@5kg
Weighted pancake @5kg x a bunch of stuff

Legs had been killing me since last week. Lack of movement was probably a factor though as I've been spending a ton of time either in my car or at a desk. Deadlifts felt great though. RPE of 7 on the top set and that last set at 110 felt so easy it was ridiculous. It was like when you stand in a doorway and push your arms out against the door frame for a minute then step out and your arms go up by themselves. That was the exact feeling. The weight just flew up. Legs also felt amazing after stretching. Seriously amazing and I'm ashamed I don't do that more often. With the long lunge I would suggest I am 2 or so weeks away from a very close front split. Really warmed up I would probably have an open split which would be cool. 

[Cam Ogle]

03/09/2018

Warm Up- HF stretch, Cossack squat

Squat- bar x 10, 60 x 5, 80 x 3, 100 x 5 x 5

3 rounds for time-
5 x power cleans @ 60kg, 10 box jumps, 15 inverted row
8:35s (hard! - forearms were fried)

Emmet’s Front Fold +
3 x 90s calf stretch each leg
3 x 10 SSGM + 15s iso on last rep – dowel only
3 x 10 JC = 15s iso on last rep – 5kg
Long lunge- 2 x 10 @ 5kg

04/09/2018

Swim- 6 x 50m - this sucked. Lats and triceps were pumped after just a few sets. Determined to get better at swimming
Sauna- 15min

Lunch Track-
800m warm up
200m x 6 with 2min rest

90 mins hapkido class - oh the DOMS

[Cam Ogle]

I've come to the conclusion that I am much happier and more consistent if I train every day in some format. I just need to meter the intensity so I don't burn out. 

[Cam Ogle]

05/09/18

12pm:

Standing Press
bar x 10, 30 x 5, 45 x 5 x 5

12-15-21-15-12 for time:
61cm box jumps & push ups
Total Time- 9:36

Emmet's Side Splits
A: Tailors pose 3 x 10 @ 10kgs with 20s iso on last rep
B: Horse stance squats 3 x 10 @ 10kgs with 10s iso on last rep
C - Isometric side split holds - 3 x 45s

7pm
Social netball game- so many jumps and cuts during the game which went surprisingly well considering how my legs feel.

[Cam Ogle]

07/09/18

Deadlift- bar x 10, 60 x 5, 100 x 3, 130 x 5, 5, 5

KB Swings- 20kg x 40

Emmet’s Front Fold +
3 x 90s calf stretch each leg
1 x 10 SSGM + 15s iso on last rep @10kg
1 x 10 JC = 15s iso on last rep – 10kg
Long lunge- 1 x 10 @ 10kg

Running short on time for this one but still got a good amount of work in.

[Cam Ogle]

10/09/18

Front Squat- 
bar x 10, 60 x 5, 90 x 5

Standing Press- 
bar x 10, 40 x 5, 45 x 5

10min time cap-
Push press x 7 @ 45 & 40
Push jerk x 7 @ 45 & 40
Pull up x 5 @ bw and bw

Side Splits training- 
tailor pose - 3x10 @ 10kgs + 15s iso on last reps
horse stance squats - 3x10 @ 10kgs + 10s iso on last reps (these suck balls)
Side splits iso x 45s x 2 (didn't complete 3rd set due to pain in hips)

[Cam Ogle]

Hit a few bro sessions last week which I neglected to log. I've been faffing around the last few months without much of a plan and while I'm continually learning about myself I actually started paying attention to the signs. I need to train almost daily to anchor me in some way to that lifestyle. It makes working, eating, sleeping and pretty much everything else better. I also need to change it up more frequently than I have planned to do. Not drastic changes but I get bored easily with training. It's funny, I could eat the same thing every day for the rest of my life. Could not train the same way though. Also, spring is here and the weather is finally pushing in the right direction so time to get back outside again. 

Started a new program yesterday with a baseline testing week this week.

17/09/2018

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 95 x F
Squat- bar x 10, 60 x 5, 80 x 1, 100 x 1, 120 x 1, 130 x 1

Not really surprised at the results. Disappointed in the bench. 90 went up so easily and I definitely had more in me. Didn't set myself properly for 95 and got pinned as a result. Was training at home so avoided any potential embarrassment. There is plenty of upside though. I would suggest with a little more training and some technique work 100+ is on the way. 

Squats were ok. Went back to a slightly wider stance which definitely was more hip driven and felt a lot stronger and more stable as a result. 130 was hard, maybe a 7/10 but I didn't see the point of pushing too much. I probably would have only added 5kgs at best to that before calling it anyway. 

Have also established (re-established really) my nighttime rolling/stretching routine. Used to be a given and I'm now three nights deep in this so feeling a ton better as a result. Morning joint circles and dynamic stretches are next on the list. 

[Cam Ogle]

18/09/18

Track intervals- 10 x 200m with 90s rest (this sucked balls)

Ab Circuit-

60s front plank, 60s side plank (each side),  20 bottoms up (like the candle), 20 v-sit ups, 60s mountain climbers

3 sets with 60s rest between (this sucked even bigger balls)

 

19/09/18

Row-

1x1k, 2x500m, 3x250m

Deadlift-

Bar x 10, 60 x 5, 80 x 3, 100 x 1, 130 x 1, 150 x 1, 160 x 1

Smith Machine Seated Press (smith machine bar = 9kg)-

19 x 5, 39 x 4, 59 x 3, 69 x 1

 

20/09/18

Walk/Run - 5min off/5min on x 3

4.31km total

 

21/09/18

Max push ups in 2 min-

21 – pretty embarrassing result but had nothing in the tank on this one. May have set the hands too wide though.

Max pull ups in 30s

7

A. Leg Press- 60kg x 15 x 5

B. Lunge Walk- bw x 5 paces out and back x 5

C. BW squats- 10 x 5

 

Afternoon surf. Broke 2 leg ropes in 20mins though so it was a short one

 

22/09/18

Programmed for a jog. Hour long surf instead.

 

23/09/18

Programmed for 30 mins bike- Rest day as the weekend was a bucks party and my body is recovering from copious amounts of alcohol.

[Cam Ogle]

24/09/18

 

A) Squats-

3 x 5 @ 105

2 x 1 @ 130

1 x 20 @ 30

 

B1) Leg Extension-

4 x 15 @ 36

B2) Leg Curl-

4 x 15 @ 36

 

C1) Leg Press-

4 x 8 @ 80

C2) Calf Raises

4 x 25 @ bw

 

D) Lunge Walks-

4 x 10m @ 15kg

 

25/09/18

 

A) Bench Press

3 x 5 @ 70

2 x 1 @ 90

1 x 35 @ 30

 

Cable Flyes (started low and increased height of cables each set)

4 x 15 @ 6.8kgs each side

 

C1) Incline DB Press-

4 x 8 @ 22kg DBs

C2) Push Ups-

4 x 5 @ bw

 

D) Lying Cable Pullover

4 x 15 @ 16

 

E) Dips-

BW x 6, 5, 4

 

F) Push Ups-

BW x 15, 5

[Cam Ogle]

26/09/18

 

Row- 20 Sec on 40 Sec off X 10 Rounds medium pace- 1247m total

 

27/09/18

 

Deadlift

130 x 5, 5, 5

160 x 1, 1

40 x 25

 

Lat Pull Down (medium to wide grip)- 43 x 15, 15, 15, 15

 

Seated Row- 43 x 15, 15, 15, 15

 

Bent Over Reverse Flye- 7kg DBs x 15, 15, 15, 15

 

Lat Pull Down (close grip)- 40 x 8, 43 x 8, 45 x 8, 47 x 8

 

28/09/18

 

1min walk/1min run x 15- 5.1k @ 5:48/km

 

10 mins moderate bike- Average HR- 121

 

29/09/18

 

Strict Press (5x3)- Bar x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3

 

Seated Side Raise- 8kg DBs x 15, 15, 15, 15

 

Seated Front Raise- 15kg x 10, 10, 10, 10

 

Rear Delt Cable Crossover- 4.5kg each side x 15, 15, 15, 15

 

Arnold DB Shoulder Press- 10kg DBs x 12, 12, 12, 12

 

Upright Row- 17.5kg x 15, 15, 15

 

Was in a rush to get this session finished before the gym closed so lowered the weights and rest periods of the last few exercises.

 

30/09/18

 

30 min walk with the pooch

 

01/10/18

 

Back Squat- 7 x 7 @ 80 every 90s (this sucked on the last two sets)

 

Leg Extension- 4 x 20 @ 23 (this sucked on every set- for some reason leg extension really gets me)

 

Leg Press- 4 x 10 @ 70

 

Prone Leg Curl- 4 x 10 @ 36 (this was pretty easy)

 

Walking Lunge

4 x 20m @ 20kg (this was not easy at all and sucked the most out of this workout)

Calf Raises

4 x 20 @ bw

 

Legs are cooked. In all my years of training I've never explored this much leg volume. Most of my training has been purely squats or squats and a deadlift variation. I'm actually enjoying this training (pain aside) as a change up and hoping it will help push those squat numbers up in the future. As an added bonus I have noticed some extra glute size the last few days so that can't hurt.

[Cam Ogle]

02/10/18

BB Bench- 7 x 7 @55 every 90s

 

Incline DB Flye- 5 x 15 @8kg DBs

 

Incline DB Press- 4 x 8 @ 24kg DBs

 

Cable Flye- 4 x 15

 

Dips- Bw x 7, 4

 

Push Ups- Bw x 10, 9

 

03/10/18

Missed ab circuit. No other training today.

 

04/10/18

Deadlift- 7 x 7 @100 every 90s

 

Seated cable row- 5 x 12 @ 120lbs

 

Straight Arm Pulldown- 5 x 15 @ 23kg

 

Face Pulls- 4 x 15 @ 14kg

 

DB Rows- 3 x 10 @30kg

 

05/10/18

Sprints

10 x 100m with 40s rest

3 x 400m with 60s rest

1 x 1000m

This was pretty nuts. Glad when it was finally over.

 

06/10/18

Didn’t do my programmed shoulder workout. Am the best man and MC for a wedding today and it was the grooms choice for training. We hit his gym and he had chosen chest and biceps for the workout. His trainer had us doing guillotine bench, machine flyes, incline bench, push ups, incline bicep curls and hammer bicep curls. All to failure with forced reps at the end of the sets. It was only 30 minutes but it was brutal and I couldn’t even lift my water bottle to my lips at the end of the session.

Wedding was a hit and had more to drink than I care to remember. I’m pretty proud though that I have only drank on 5 out of the last 41 days. Those days have either been bucks or weddings too.

 

07/10/18

3.5k hilly walk with the pooch

 

08/10/18

No training today due to back and hip pain. Was meant to squat which just isn’t going to happen.

 

09/10/18

Back squat- Bar x 5, 60 x 5, 80 x 5, 9 x 5, 100 x 5 - went conservative due to back

 

Front Squat- 40 x 10 x 2 stopped due to back pain

 

Leg Extension- 15 x 4 @ 41

 

Leg Press & calf raises- 100 x I (25 cr) ,  120 x 8 (25 cr) , 150 x 8 (25 cr),  150 x 8 (25 cr)

 

Weighted Lunge Walk

DND

 

Have been having some lower back and hip pain. Lots of it actually. All due to being slack with my stretching and mobility work. Got a decent half hour on my pvc roller last night on the legs and upper back. The lesson has been learned and this needs to be consistent.

[Cam Ogle]

10/10/18

Bench Press- 50 x 5, 60 x 5, 65 x 5, 70 x 5, 75 x 5

Dips- Bw x 10, 8, 8

DB Flye- 4 x 20 @ 6kg DBs

Incline Smith Machine BB Press- 4 x 10 @ 59

Cable Flye- 4 x 20 @ 5kg a side

Push Ups- Bw x 10, 6, 8

 

11/10/18

Deadlift- 60 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5

Seated Cable Row- 5 x 12 @ 40

Straight Arm Pulldown- 1 x 15 @ 25, 3 x 15 @ 20, 1 x 15 @ 15

Face Pulls- 4 x 15 @ 6.8

DB Row- 3 x 10 @ 30

Lat Pull Down- 3 x 20 @ 30

 

Today was the first early morning workout in months. Great to be up and about early again and although I'm definitely weaker in the morning it's far better to get it out of the way and move on with the day. Also opens up the evenings for other activities now too. 

[Cam Ogle]

90 minute hapkido class last night. I must remind myself that I absolutely love this training and to keep that in mind after a long day at work. Also what is great is that my work capacity is greatly improved given the recent training and this was definitely noticeable throughout the evening. My flexibility wasn't too bad but I am still working those hip flexors which have been giving me some issues the last week or so. Didn't seem to impact too much on the training and I spent a good 40 minutes laying on a hockey ball and stretching later in the evening to help get on top of it. The only downside to this training when you don't do it too much is the lack of conditioning on the body. I used to be able to fall all day long without too much issue. Now even half an hour of breakfalls is an absolute killer. All the more reason to get there more regularly. 

[Cam Ogle]

12/10/18

Treadmill Run- 3.6km in 20m

 

13/10/18

Standing Press- 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 55 x 2

Behind the head press- bar x 15, 15

Bent reverse fly- 4 x 12 @ 7kg DBs

Standing BB front raises- 4 x 12 @ 15

Seated Arnie Press- 4 x 15 @ 10kg DBs

Upright Row- 2 x 20 @ 15

 

14/10/18

Ab Circuit

60s Front plank, 60s Left side plank, 60s Right side plank, 30 Second flutter kicks, 10 V-Sit ups, 20 Crunches, 40 Sec mountain climbers

Break 30 Sec and repeat a total of 4 times

This sucked more than anything I have done in recent memory. I think that’s a good indicator that I need to do more of it though.

 

15/10/18

Squats- 80 x 5, 90 x 4, 105 x 3, 115 x 2, 130 x 1, 135 x 1

Front Squats- 4 x 12 @ 40

Leg Extension- 3 x 10 @ 41

Leg Extension- 12 @ 54, 12 @ 27

Leg Press- 3 x 8 @ 150 with max rep calf raises between sets of 20, 14, 13

 

Stretching- cossack squat iso, weighted long lunge 1 x 10 a side @ 8 kg,

 

16/10/18

Bench- 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 80, 3 x 82.5

DB Fly- 4 x 15 @ 8kg DBs

Lying Cable Pullover- 4 x 15 @ 18 (this is a killer for my triceps)

Incline BB Press- 4 x 10 @ 50

[Pat (pogo69)]

4 minutes ago, Cam Ogle said:

Ab Circuit

60s Front plank, 60s Left side plank, 60s Right side plank, 30 Second flutter kicks, 10 V-Sit ups, 20 Crunches, 40 Sec mountain climbers

Break 30 Sec and repeat a total of 4 times

This sucked more than anything I have done in recent memory. I think that’s a good indicator that I need to do more of it though.

I always find that "core" work is something that I lose most swiftly, and sucks most to regain.  Unfortunately, that makes it all too easy to avoid when "getting back in the saddle".

[Nathan]

1 hour ago, pogo69 said:

I always find that "core" work is something that I lose most swiftly, and sucks most to regain.  Unfortunately, that makes it all too easy to avoid when "getting back in the saddle".

Core strength work (weighted dragon flags, ab wheel, etc.) isn't so bad, but this type of circuit/endurance work is always terrible coming back. Well, it's terrible, period  One of the nice things about GST-style training is that so many movements have a massive core component, so even if I drop my core-specific work I don't really lose much. Of course, that doesn't help when I just stop working out completely 

[Cam Ogle]

22 minutes ago, Nathan said:

Core strength work (weighted dragon flags, ab wheel, etc.) isn't so bad, but this type of circuit/endurance work is always terrible coming back. Well, it's terrible, period  One of the nice things about GST-style training is that so many movements have a massive core component, so even if I drop my core-specific work I don't really lose much. Of course, that doesn't help when I just stop working out completely 

Yes and yes. I have never thought about it that way but as far as core strength work goes I'm pretty good. Endurance wise I suck completely haha

[SwissDanny]

LOL that is a pretty brutal way to jump back into targeted core session!  Shuddering at the thought of having to get back into it myself, and might rely on Nathan's sound theory that actually the compound movements cover core pretty well already!

[Cam Ogle]

14 hours ago, SwissDanny said:

LOL that is a pretty brutal way to jump back into targeted core session!  Shuddering at the thought of having to get back into it myself, and might rely on Nathan's sound theory that actually the compound movements cover core pretty well already!

Oh it's just horrible haha. And guess what's on the cards for today ?

[Cam Ogle]

16/10/18

PM Hapkido class. Lots and lots of break falling. Trying to build up that body armour again.

 

17/10/18

Ab Circuit-

60s front, side, side plank (push up position)

20 bottoms up (like candle pose)

15 butterfly sit ups

60s rest

Repeat total of 4 times

 

This still sucks.

 

18/10/18

Nothing aside from stretching. Woke up and was sore AF from the hips to the knees

 

19/10/18

5.30am

Deadlift- Bar x 10, 60 x 5, 100 x 3, 110 x 3, 120 x 3, 130 x 3, 140 x 3

Straight Arm Pull Down- 5 x 10 @ 16

Face Pulls- 4 x 15 @ 7

Bent Row- 4 x 8 @ 70

Lat Pull Down- 4 x 20 @ 36

Seated Good Morning- 2 x 15 @ 20

 

2pm

Intervals- 4x600m with 60s rest

-10 min warm up and 10 min walk to cool down

 

Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

[Nathan]

1 hour ago, Cam Ogle said:

Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time.

If it keeps you from staying healthy, isn't it a problem?  (Sorry, just a bit of tough love!) Good job on kicking it, though!

[Cam Ogle]

1 hour ago, Nathan said:

If it keeps you from staying healthy, isn't it a problem?  (Sorry, just a bit of tough love!) Good job on kicking it, though!

Haha nothing wrong with a bit of tough love. We do need to separate health from fitter, better, stronger though. From a health perspective I am in a pretty good position. This decision is more in line with my goals to get my body to a level I haven't been at before which will take me a long way towards my goals which I've had lined up for some time now and am making a concerted effort at. I should note I do feel better not drinking. I make smarter food choices and while I haven't nailed the sleep thing yet it's well on the way.