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Old 04-26-2011, 02:04 AM   #101
Ben Byram
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No, I'm pretty sure it doesn't. My deadlift is pretty high-hipped though to suit my build, so thereís very little quad involvement and lots of lower back. Definitely feels strongest though. Back-rounding only really happens occasionally nowadays if my hamstrings get too tight from no stretching / too much lazing around.

I have a weak spot in my QL on the right side and that is where it hurt when I unracked, but the whole lower back felt over-tight and sore. Offset / normal farmer's walks have been the best thing to strengthen the QL in my experience, so I'll probably use them as a DL supplement soon. The best thing Iíve found to relieve the tension in the lower-back is rolling on the hockey ball with my calves resting on the sofa, moving side to side and loosening any adhesions. Works wonders. That has helped and saved me using painkillers.

My plan to avoid overdoing it with the lumbar area is to rotate the DL variations fortnightly, take the DL supplementary exercise only to RPE 8. I think pause squats twice per week may be overkill when Iíve not done them before, so after this week Iíll swap the 3s pauses for step-ups which being unilateral I hope will decompress my spine a bit too. Also emphasizes the top-end too I think, rather than all being focused off the bottom of the squat

I like pull-ups and chins, but I find rows boring for some reason. They do more for my posture though. Doing both.
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Old 04-26-2011, 02:59 PM   #102
Ben Byram
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Default Tuesday 26th April

Pause bench (1s)
70x4 @7.5
72.5x4 @8
72.5x4 @8
72.5x4 @8
75x4 @9
70x4 @8
70x4 @8.5
70x4 @9
Used more weight than expected. Happy days!

Neutral-grip chins
(BW+5)x4 @8
(BW+5)x4 @8
(BW+5)x4 @8
(BW+7)x4 @8.5
(BW+7)x4 @9
BWx4 @7.5
BWx4 @8
(BW+3)x4 @10
Satisfied with these. Should have used 1kg after the 'initial' / heaviest sets, but couldn't bring myself to use it. Forgot dip belt, so used DB's.

Push press (2' rest)
62.5x8 @8
62.5x8 @8.5
62.5x7 @9
These are hard work, but good. Used my legs to drive a bit more effectively this time. Grip 2 fingers inside first ring. 1 finger width wider than my pressing grip.

Pec deck (2' rest)
55x10 @8
55x10 @8.5
55x10 @9

Neutral grip-chins
BWx5 @8

Cardio
20' @120-130 HR uphill walking on treadmill.
A half-arsed attempt at some prep before going walking in the Lake District this weekend.
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Old 04-28-2011, 02:24 PM   #103
Ben Byram
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Default Thursday 28th April

Deadlift
150x4 @8.5
150x4 @9
142.5x4 @8
142.5x4 @8.5
142.5x4 @9
Started a smidgen heavy, but I like round numbers. Back still a bit stiff and sore before training, but not painful. Felt better after it's 'medicine'. Took plenty of rest as I know I haven't the work capacity to nail loads of sets yet.

Planning to do deficit deads next week, but the only thing appropriate I've found to stand on (a step) is 4" high so the bar barely covers my foot. Is this too high? The alternative is 5kg plates, but they are a bit small and uneven underfoot. 10kg plates have fancy holes through them so no good.

Pause squat (3s below parallel)
62.5x4 @8
62.5x4 @8
65x4 @8
67.5x4 8.5
70x4 @9
67.5x4 @8
67.5x4 @8.5
67.5x4 @9

Back extension (2s hold at top)
10x8 @7
10x8 @7.5
10x9 @8

KB windmill
20x7 @8
20x7 @9
Great for stretching out after deads.

Enjoying training, itching to get back to the gym already!
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Old 04-29-2011, 06:41 AM   #104
Ben Byram
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Default Friday 29th April

13st 10.8lbs (192lbs). Gained 0.6lbs this week as a result of a long weekend eating my Mum's cakes, Easter eggs, and too much booze. Clawed it back from +3lbs at the weekend.

Fasted...

Narrow-grip bench press (grip - one finger off the kurling)
72.5x4 @8
72.5x4 @7.5
75x4 @8.5
75x4 @8
77.5x4 @9
72.5x4 @8
72.5x4 @8.5
72.5x4 @9

Batwings (1s hold at top)
24x4 @8
22x4 @7
24x4 @8
26x4 @8.5
28x4 @9
26x4 @8
26x4 @8.5
26x4 @9
None of the gym benches are high enough, so had to settle for ~40 degrees incline.

Dips (2')
(BW+10)x10 @8
(BW+10)x8 @8.5
(BW+10)x7 @9

Barbell curls (1.5')
35x9 @8
35x8 @8.5
35x8 @8.5
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Old 05-02-2011, 10:29 AM   #105
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Default Saturday 30th April

7 hours easy hillwalking around Buttermere Water in the Lake District.
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Old 05-02-2011, 10:30 AM   #106
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Default Sunday 1st May

1.5 hours easy mountain biking at Whinlatter Mountain Bike Centre. Done fasted.
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Old 05-02-2011, 03:01 PM   #107
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Default Monday 2nd May

AM: 2 hours easy low-level walking near Ullswater (lake).

PM: Gym. This week is volume, high stress, 8% fatigue upper / 7% fatigue lower, 25-28' work-sets.

Squat
90x5 @7.5
92.5x5 @8
95x5 @8
97.5x5 @8
100x5 @8.5
100x5 @9
92.5x5 @8.5
92.5x5 @9
Legs haven't had much rest over the last week. Back still felt overly tight for the first couple of sets (as it has done since the last deadlift workout) despite the usual mobility work and 5 warm-up sets.

Hang power clean
57.5x5 @7
60x5 @8
60x5 @8.5
60x5 @8
62.5x5 @8
67.5x5 @9
62.5x5 @8
62.5x5 @8.5
62.5x5 @9
Quite like these.
Pause squat (1s hold) (2' rest)
62.5x8 @8
62.5x8 @8.5
62.5x9 @9

Ab roller (on knees) / (1.5' rest)
BWx20 @8
BWx15 @9
These have ramped up suddenly, never done 20 before. I wonder if it's a result of the static ab contraction in the bottom of the pause squats. Will start trying partial standing roll-outs against the wall next week.
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Old 05-03-2011, 02:54 PM   #108
Ben Byram
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Default Tuesday 3rd May

Feeling tired today, ready for a rest day.

Pause bench (1s)
72.5x5 @8
72.5x5 @9
72.5x5 @8.5
72.5x5 @9
67.5x5 @8
67.5x5 @8.5
67.5x5 @9

Neutral-grip chins
(BW+2.5)x5 @8
(BW+2.5)x5 @8
(BW+2.5)x5 @8
(BW+3.75)x5 @9
BWx5 @8.5
BWx5 @9
Feel like these are aggravating a muscle around my brachialis/tricep on the left side. Outside of my upper arm basically. Will swap for standard pull-ups.

Push press (2')
62.5x8 @8
62.5x8 @8.5
62.5x8 @10
Pushed the last rep a little hard because I didn't want to repeat last week. Doing old skool Arnold presses next week.

Peck deck (2')
60x10 @8
60x9 @8.5
62.5x8 @9

Neutral grip chins
BWx6 @9
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Old 05-05-2011, 02:46 PM   #109
Ben Byram
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Default Thursday 5th May

Didn't feel like going. Had a 20' nap before going. Enjoyed it when I got there. Back is feeling better and this workout was less of a strain on it.

Deficit deadlift (4")
130x5 @8
130x5 @8
130x5 @8
130x5 @9
125x5 @8.5
125x5 @9
Although a lot of effort, was surprised these don't make my lower back as tight as standard deads. Perhaps because the movement uses the legs more initially and momentum takes you through the bit that was straining it. Hmm... made me sweat a lot anyhow!

Step-ups (using barbell onto an adjustable bench, thighs above parallel)
70x5 @8
70x5 @8
70x5 @8
70x5 @8
75x5 @8.5
80x5 @8.5
82.5x5 @9
77.5x5 @8.5
77.5x5 @9
Took too long to find my initial / heaviest set.

Not done any unilateral leg work for some time, so I think I'll do this for a while. I'll move towards exercises requiring progressively more use of the stabilizers. Step-ups>Lunges>BSS.

Back extensions (2s hold at top) (2' rest)
10x10 @7
10x9 @7.5
10x10 @8

KB windmill (1.5')
20x7 @8
20x7 @9
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Old 05-05-2011, 03:05 PM   #110
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Looks like you got some good worksets in.

I like your progression idea on the unilateral work. If you find you are stronger at the end of it then it did something for you. If not, then figure out why. You are definitely giving your programming some thought.
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