Hi John. Sorry to have been ignoring you - I was on the west-coast at a conference this week (IBUR in Sacramento…makes a change from Tennessee )
Good to see your back is getting better! This getting-old and the associated aches-and-pains is not fun is it? I’m thinking of getting young again, to be done with it.
Is that with a Barbell or Dumbbells? If Barbell, how’s your grip? I have had a devils own time with the Olympic grip with front squats. I thus tried using the “bodybuilding grip” (arms crossed). BIG mistake, as it caused some nerve damage after a 5x5 heavy lifts. Thankfully it appears to havev healed, but I got lucky (perhaps undeservedly so too). I’m now only going to use the proper Oly grip (so weights will go right down). Needless to say, the reason I went for the BB grip is poor wrist and/or arm flexibility. How’s yours, and have you done any drills to make it better?
(Also, what is 1r x 5s for the last set?)
If these didn’t get your back complaining, you’re definitely on the road to recovery.
I personally find heavy walking-lunges to be more draining than heavy squats and deadlifts, even though the weights for lunges are only about a third of that used in my heavy squats and DL’s. Cool exercises though, much underrated.
Looks like a good workout , and it’s nice to see you give it a high personal rating too. Rest up (your favourite kind of workout ). Have a good weekend.
Wiz don’t apologise for leading a life, man you do get about though. I had a job where for 2 1/2 years I was away on average 2 nights pw. Although it wasn’t too bad I and the family prefer it now where I am at home 99% of the time.
Is that with a Barbell or Dumbbells?
Barbell, all dumbell lifts have db beside them. As for grip, is ok main issue with it is upper back flexibility which isn’t great so my elbows aren’t high enough :mad: I have no issues with front squats as I have time to set the bar correctly as opposed to the speed required in a clean movement.
1r x 5s = 1rep x 5 sets
C (my wife) and I sat down yesterday and planned out our Christmas holiday …3 weeks in the North Island. Back felt great last night and although a bit stiff this morning will come right. Have tempo and the lawns later
Correct, which for all you Americanos means x 2.2 to get lbs.
I should also explain that my weights program is based on Joe Kenn’s Tier System I go
Exercise 1 - primary
Exercise 2 - speed
Exercise 3 - volume
Exercise 4 - mobility, supplemental to Exercise 1
Exercise 5 - mobility, supplemental to Exercise 2
Sun 2 April
Sleep
6 1/2 hours
why oh why did we watch that movie that started on telly at 10.30pm? It was average at best :rolleyes:
Tempo
= 30 secs walk
100+100+100++
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100+100+200+200++
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100+100+100
I know I have been crapping on about my back :rolleyes: but need to say how great it feels today This is the best it has been since I injured it over a week and 1/2 ago
Last night I had a bath, did some foam roller work, stretches including some from this article and had a GREAT nights sleep.
I intend to follow a similar plan tonight so hopefully I can put that issue behind me. Fingers crossed I will be injury free for the first time this year :eek: Yes, my left knee is a bit tight but it isn’t a major and my right calf/achilles that had been a hassle for about 6 months :eek: has pretty much come right with the hill work I am doing.
Short speed
moderate hill 10m x 10 with walkback recovery
rest 3 mins
steep hill 10m x 5 with walkback recovery
rest 3 mins
steep hill 10m x 5 with walkback recovery
rest 3 mins
flying 30’s x 5 with walback recoverys
flying 30’s were first flat runs above 75% for about 5 weeks and felt good…real good
Bench
120 sec rest
65 x 3, 70 x 3, 75 x 3, 80 x 1, 85 x 1, 90 x
77 x 1r x 5s
sooo close to the 90, pathetic huh?
Snatch grip high pulls
90 sec rest
60 x 3r x 5s
SB reverse hypers
90 sec rest
20r x 3s
Superset A for 3 sets
90 sec rest between SS
Chins x 5
Saxon side bends 5 plates x 5
Superset B for 3 sets
90 sec rest between SS
Iron cross 5 plates x 10
Dragon flag x 8
Rating
9
Was late finishing work and very nearly didn’t train so was pleased I did. High rating due to form on flying 30’s and that back was not an issue at all .
I feel your pain John. I’m about as “pathetic” with my Bench, too. I’ve recently started using some of Christian Thibeadeau’s methods for addressing that - basically supersetting compound-chest movements with isolation chest movements. I have nothing to lose. I’ll let you know if I make progress, then you can decide if it’s worth a try.
SB reverse hypers
90 sec rest
20r x 3s
I guess you work-out in a commercial gym, or do you have a home-made hyper?
You mean contrasting Max effort with dynamic? Bench then ballistic push ups?
I train at home in my garage and have done so for over 3 years. I will never get as strong as if I had a group to train with in a commercial gym but it suits me and my family
Had planned to train yesterday but didn’t feel 100%, not really sick but a bit dizzy and tired. My philosophy this year is if in doubt, rest Feel better today so will train later.
No - I believe you have his books? I’m following his OVT program right now, primarily to see if the substantially increased volume will shock my system (especially my chest) - I’ve done a lot of maximal lifting in recent times, and I think I’ve just gotten used to it.
I’ll save his more advanced stuff for another period. At the “end” of my current program, I’m going for his 16-week Oly lifting program, as it’s bound to help me perform them more correctly than I do now. He seems to be an excellent coach, judging by his writings.
I train at home in my garage and have done so for over 3 years.
Snap. I have a setup in my basement too. I think I too lose something by not working out in a group, but like you I find it so convenient that I’m content with it.
Short hills
moderate hill 10m x 10 with walkback recovery
rest 3 mins
steep hill 10m x 5 with walkback recovery
rest 3 mins
steep hill 10m x 5 with walkback recovery
rest 3 mins
moderate hill 10m x 5 with walkback recovery
rest 3 mins
steep hill 20m x 5 with walkback recovery
Rating
7
Crazy, busy week :rolleyes: Was out of town on a course the last couple of days then flat out today. Didn’t do weights as took my son to Easter Camp.
Short hills
10m x 5 with walkback recovery
rest 3 mins
10m x 5 with walkback recovery
rest 3 mins
20m x 4 with walkback recovery
rest 3 mins
20m x 4 with walkback recovery
rest 3 mins
30m x 3 with walkback recovery
rest 3 mins
30m x 5 with walkback recovery
have really noticed increased hip mobility during warmup with giving it a focus
Bench
120 sec rest
65 x 3, 70 x 3, 75 x 3
80 x 1r x 7s
Snatch grip high pulls
90 sec rest
60 x 3r x 5s
SB reverse hypers
90 sec rest
20r x 3s
Superset A for 3 sets
90 sec rest between SS
Chins x 5
Russian twist 10 plate x 8
Superset B for 3 sets
90 sec rest between SS
Iron cross 5 plates x 10
Full ROM sit up x 8
= 30 secs walk
100+100+100++
100+100+200+100++
100+100+200+200++
100+100+200+100++
100+100+100
Rating
6
M (my 12 year old daughter) got her times from Interprovincial and ran 5.31.31 for her 1500m which was 5 secs off her PB. She then had to go immediately to HJ and cleared 1.31 which wasn’t bad considering her PB is 1.35 but in her eyes was a failure :rolleyes:
Next day she had 800m and ran 2.41.23 which was a new PB by just over 2 secs , last event was LJ which was always a filler event. She didn’t ‘place’ but had a good time which is the main thing
= 30 secs walk
100+100+100++
100+100+200+100++
100+100+200+200++
100+100+200+100++
100+100+100
Rating
5
damn it was hot 24deg C :eek: and I had my tights on :rolleyes: …silly John
Was in ChCh for the weekend so caught up with Rapsmvp which was good.
Mon 24 April
Sleep
7 hours
Power Clean
120 sec rest between sets
60 x3, 65 x 3,
70 x 1r x 5s
Circuit all with 90 secs between supersets x 2
1a Box Squat 80 x 5
1b Dragon flags x 8
2a Incline DB press 27db x 5
2b Russian twist 10 plate x 8
3a 1 arm DB row 27db x 5
3b SB rollouts x 10
Rating
7
Rest day tomorrow then start GPP phase based on KK’s plan from Lactate Threshold thread. Will be pretty much the same but with a few individual changes. His plan is
)
, and it’s nice to see you give it a high personal rating too. 
). Have a good weekend.
) and weights were all good and fast 