SwissDanny Posted March 4, 2017 Author Posted March 4, 2017 11 hours ago, Cam Ogle said: Interested to see this. I have always had a hard time getting my chest to catch up with arms and shoulders myself. Funnily enough for the the rings work seems to be having the greatest effect here. Me too. My brief was for him to look at lagging parts and imbalances from strength rather than from a hypertrophy perspective, but of course his "DNA" is from bodybuilding. I am willing to go along for the experiment since his observations are pretty on the mark. 1
SwissDanny Posted March 5, 2017 Author Posted March 5, 2017 Sat - Active Rest 70' MTB 20km. 60' Brisk Walk Sun - Gym New Legs 50kcal Stair Machine, 1x15 DB Squats 12.5kg, 1x15 Sumo DB DL 25kg, worlds greatest stretch flow 3x12 Leg Extensions 80/80 pin. Warm up sets 50, 70% 3x12 Back Squat 80kg. Warm up sets 50, 70% 3x12 Leg Press (Feet Narrow and High) 180/200 pin. Warm up set 70% 3x12 Lying Leg Curl 50/80 pin. Warm up set 70% 3x12 Standing Calf Raises 70/200 pin. Warm up set 70% Leg stretching. This was the first full intensity run through the leg routine. Weights just about right, although hitting the top of the Rx rep range (6-12). Feels it hits quads relatively more than hams, and definitely more than glutes. Lets see what's in the pull day. 2
SwissDanny Posted March 6, 2017 Author Posted March 6, 2017 Gym - Mon New Push 3x20 DB Flye Press 5-10kg. Yech see below. 3x12 Cable Pec Deck 4-6 pin 3x12 Machine Press 50/100 pin. 3x12 DB Lateral Raise 5kg. Tough with slight forward lean. 3x12 Seated Arnold Press 10-15kg. These are quite fun. 2x12 Vbar Triceps Press 25kg 2x12 Skull Crushers 25kg 2x12 Triceps Overhead Extensions 20kg. Interesting as done half sitting/leaning on bench. Pull program day tomorrow, but wanted to run through the whole push again before hand. Im not at all happy with the DB Flyes even very light, there's an angle not far normal path where my right shoulder is very unstable. Need to sub this one out I think, the pec deck on the other hand is totally fine. 3
SwissDanny Posted March 7, 2017 Author Posted March 7, 2017 Gym - Tue New Pull 1-3x6-12 Deadlift (alternate with 3x10-15 Jefferson Curls next pull day) 100kg 12,10,8 3x12 Close grip chinup (warm up with similar on pull down) 4,3,2... eek 3x12 DB Rows (alternate with wide plate loaded rows next pull day) 28kg 2x12 Wide grip pull downs 80/90 pin 2x12 Bent over lateral raises 5kg 2x12 Seated supinated DB curl (really rotate wrist in at top ie pinkie towards chest) 10kg 2x12 Hammer curl across chest 10kg Abs (also on pull day to close) hanging leg raises. Well that's the last split, will do a run through later. Reps are all 12-6 ie aim for say 12,10,8. DB Flye press will be subbed out for a cable variation. EDIT: Went back and did the routine this evening added loads. DL are done for TUT so no touch... wow 100kg for 12 is plenty, and chinups after are tough. It's a fairly grip and elbow intensive session, even using liquid chalk for the DB work; lets see, may have to tweak some bits esp for elbows. Now for two days travel. 2
SwissDanny Posted March 9, 2017 Author Posted March 9, 2017 Wed - Rest Thu - Gym Lower Visited a local gym on a day pass. Crazy busy, had two cup-soups for lunch, new apparatus etc so went by perceived exertion. Tomorrow another travel day. 1
SwissDanny Posted March 12, 2017 Author Posted March 12, 2017 Fri - Rest Sat - Gym Push. Cable flyes definitely more stable than DB flyes, I think its pull vs pushing the wheelbarrow. Sun - Gym Indoor. 60' 134HR. Pull. Went easy on weight and volume as I definitely over-did this day on the first run through.
SwissDanny Posted March 15, 2017 Author Posted March 15, 2017 Mon - Gym Lower. Solid session, although was short on time so cut back on some reps for heavier stuff but kept breaks shorter too Tue - Rest Wed - Gym Push. Felt good. PPL means legs is max every four days which is meaning Im less sore, and fresher, which with UL was becoming a problem. Currently my working weights allow me to get close to the top of the rep range (6-12) for 3 sets, so played around with a couple of extra sets at heavier weights. So far been getting used to new movements, but there is scope to ramp up now a bit.
SwissDanny Posted March 17, 2017 Author Posted March 17, 2017 Thu - Gym Pull. I actually forgot to do the deadlifts... WTF as is said in modern parlance. Fri - Gym Legs. Actually remembered the back squats. Solid session although legs felt heavy going into session, pushed some weights up. 3
Kit_L Posted March 18, 2017 Posted March 18, 2017 Funny, SD—the next session will be better: you'll see! 1
SwissDanny Posted March 20, 2017 Author Posted March 20, 2017 Sun - Gym Indoor 60' Mon - Gym Pull. Remembered the DL this time... 3x12 100kg. HIIT. 30' session. Quite fun, will go again. 1
SwissDanny Posted March 20, 2017 Author Posted March 20, 2017 1 hour ago, Cam Ogle said: Damn. Nice volume on the DLs Thanks. CrossFit will make you good at high volume work @60% ... Incidentally, if you follow CrossFit, this week's Open workout "17.4/16.4" was an amrap starting with 55 DL@225lbs (102.5kg) before then next movement. Im not doing it this year, but last year I think I got them done in under 3', but not unbroken like a member at my cousin's "box" https://www.youtube.com/watch?v=bsyEjhU0C50 .... but then again Mark Felix does have a 1000lb+ DL and got to the World Strongest Man finals a couple of times... (EDIT he sucks at pull ups though... ) 2
Cam Ogle Posted March 21, 2017 Posted March 21, 2017 1 hour ago, SwissDanny said: Thanks. CrossFit will make you good at high volume work @60% ... Incidentally, if you follow CrossFit, this week's Open workout "17.4/16.4" was an amrap starting with 55 DL@225lbs (102.5kg) before then next movement. Im not doing it this year, but last year I think I got them done in under 3', but not unbroken like a member at my cousin's "box" https://www.youtube.com/watch?v=bsyEjhU0C50 .... but then again Mark Felix does have a 1000lb+ DL and got to the World Strongest Man finals a couple of times... (EDIT he sucks at pull ups though... ) Haha yeah it's not a huge % but I don't often see higher volume DL work. Nice! It looked like he was lifting just the bar in that video. I have watched all the opens up until this year. Didn't realise it was on till 17.2 anyway 1
MattPark Posted March 21, 2017 Posted March 21, 2017 I did a training cycle this time last year and my first few weeks of deadlifts were 100kgs 3x10 with 1-3 back off sets at 90kgs for 10s, 110kgs 3x8 with back off sets at 100 kgs for 8s and 115kgs 3x8 wth back offs at 105kgs and it was bloody awful haha then I had to to SLDL for 3x12 after!! I couldn't even fathom the spewage doing 55 reps at once haha. 2
SwissDanny Posted March 21, 2017 Author Posted March 21, 2017 14 hours ago, MattPark said: I did a training cycle this time last year and my first few weeks of deadlifts were 100kgs 3x10 with 1-3 back off sets at 90kgs for 10s, 110kgs 3x8 with back off sets at 100 kgs for 8s and 115kgs 3x8 wth back offs at 105kgs and it was bloody awful haha then I had to to SLDL for 3x12 after!! Yummy! Tue - Gym Push. Cable flyes coming on nicely. Right side moves very differently from left though. Really like the pre-exhaustion of doing these prior to the chest press, definitely takes a lot of load off the shoulders. Should have been a leg day, but decided to swap things around having had 2 fairly leg intensive days Sun and Mon. 2
SwissDanny Posted March 22, 2017 Author Posted March 22, 2017 Wed - Gym Legs. Solid even with heavy legs going in. Did heavier but lower reps back squat and "caught up" on the narrow stance leg press. Made for a nice change and left enough in the tank to do a decent 3x12 with the whole stack... doesnt really mean anything, but was entertaining, and certainly felt the burn! 2
SwissDanny Posted March 23, 2017 Author Posted March 23, 2017 Thu - Gym HIIT class 40'. c.15' of isometric based warm up (bodyline stuff and worlds greatest stretch) and c.3x7 stations 45on/15off Discovered the teacher is a "[20kg] squat nazi"... was distressed my knees go beyond my toes, apparently they will explode if I continue to do this... I remembered I'm pretty allergic to manual cues too, at least someone pushing back on my patella as I squat down. Oh well... on the next round I moved to low bar box squat style so at least one of us was happy! 2
Kit_L Posted March 23, 2017 Posted March 23, 2017 8 hours ago, SwissDanny said: Discovered the teacher is a "[20kg] squat nazi"... was distressed my knees go beyond my toes, apparently they will explode if I continue to do this... Why won't this old myth just die? Work with someone else, Danny; he must be an idiot, seriously. Tell him the knees have to go beyond the toes, depending on one's proportion; if they don't, hip hinging is the only movement option the body has to go deeper than that point where the knees want to move forwards. This is the difference between RDLs and full squats... Romanian DLs are all about vertical shins, glutes and hamstrings and feature hip hinging only; full squats are a different pattern that includes quads, etc., and where the trunk angle with the floor does not change (unless you are a power lifter). Jeez. 3
SwissDanny Posted March 24, 2017 Author Posted March 24, 2017 17 hours ago, Kit_L said: Tell him the knees have to go beyond the toes, depending on one's proportion He's a her But anyway, my initial reaction was like yours.. but then I started thinking about the teacher/class-member relationship, and the fact I think I'm maybe not always actually a very good student sometimes. A little knowledge being a dangerous thing... This is "just" a free class at a regular gym, and this trainer does actually care, has conceived her own class not just a "Les Mills" by the numbers thingy, and gives individual feedback and cues that have otherwise been appropriate for me. Even the squat coaching that I'm bitching about was prudent considering she was seeing a 50 year old guy do a loaded squat for the first time while running a circuit class for 14 pax and I was just dropping straight down like it was an air squat. I ended up taking a different approach. Not my normal "Oh you dont know shit about squatting... never coming here again!", but with hindsight I went down the "OK... so you want me to do a box squats... its an empty barbell, so why not... you could have just said that, but that's OK too... actually I'll also move to a low bar hold that I dont really ever do either" I'd love to say this was that cool headed, but I was really thinking... "Oh no not another class/coach Im going to qualify myself out of... for no fundamental reason." 1
SwissDanny Posted March 25, 2017 Author Posted March 25, 2017 Fri - Rest Actually getting a decent amounts of DOMS from the BB rollouts and plank holds yesterday. Sat - Gym+MTB Push. Flyes felt tough but added a couple of reps across the working sets on other stuff. MTB 60'. Long way to and from the gym. My gym is actually quite a bit uphill (about 300vm) from home, and took a 45' min circuit up a further 300vm above the gym and back down a nice section of single track before parking up. 1
SwissDanny Posted March 26, 2017 Author Posted March 26, 2017 Sun - Gym Pull. Managed not to forget the DL. 12x100,9x120,6x140 The 140 set was really 2+4 since a guy failed a bench press just behind me mid-set. It seemed rude to leave him writhing under his bar while I finished. 3
Cam Ogle Posted March 26, 2017 Posted March 26, 2017 6 hours ago, SwissDanny said: The 140 set was really 2+4 since a guy failed a bench press just behind me mid-set. It seemed rude to leave him writhing under his bar while I finished. And who says there are no nice guys left in the world
SwissDanny Posted March 27, 2017 Author Posted March 27, 2017 On 3/27/2017 at 1:34 AM, Cam Ogle said: And who says there are no nice guys left in the world You assume I saved him.. perhaps I just finished the job off.. no more writhing Mon - Gym Circuit Class feat. burpees, box squats , rows etc Some leg extensions and lying leg curls to finish of a "soft leg" day. Luckily we didnt repeat last Thu bodyline work followed by BB rollouts again, I only just recovered the ability to sit up! 2
SwissDanny Posted March 28, 2017 Author Posted March 28, 2017 Tue - Gym Push. Felt very solid in general and added some reps here and there. As an interesting aside, I have noticed extent of active shoulder extension behind the back seems materially improved.. including on the right in combination with internal rotation (i.e. lift off test) which has been very compromised for almost 40 years since an untreated childhood fall. 2
SwissDanny Posted March 30, 2017 Author Posted March 30, 2017 Wed - Gym Pull. Instead of DL decided to slow RDL 3x12 80kg... this fried my grip for some reason and made the rest "interesting" from the painful pump in forearms. Thu - Gym Circuit class feat four rounds of 45s five way bodyline... ouch, but getting used to doing burpees again... 1
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