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Old 12-02-2010, 11:55 PM   #11
Ben Byram
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Join Date: Nov 2010
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Default Friday 3rd December

13st 9.8lbs. 87kg.
-0.4lbs this week.
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Old 12-05-2010, 11:35 AM   #12
Ben Byram
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Default Sunday 5th December

Dragged myself to the gym. Training shifted to Sunday because of heavy drinking Friday and Saturday night.

Focused on technique following some nerding around the internet for any new worthwhile information I could find this weekend.

My current warm-up:
Foam rolling upper back, adductors, and quads.
Mobility/stability:
1. Cat/camel - 12 reps.
2. Bird-dog - 8 reps.
3. Lying spinal-twist - 8 reps.
4. Goblet squat (3s pause at the bottom a la Dan John) - 8 reps.
5. Warrior lunge - 20s.
6. Scap press-ups - 12 reps.
7. Band dislocates - 8 reps.
8. Pigeon - 20s
9. Supine leg-hwhip - 6 reps.
10. Overhead squat - 5-8 reps. (Have started wiggling around a bit in the bottom as suggested in Dr. Peter on this site).

4' C2.

Power clean:
67.5x5, 62.5x3.
First set ugly. Remembered I'd read an article by Bill Starr on Starting Strength site where he suggested thinking of driving the feet through the floor rather than pulling the bar for high pulls. Applied that to the second set and they felt like nothing and the bar stayed much closer to my body. These are light weights, but I'm excited about the prospect of driving my numbers to 100kg through a more efficient movement.

Bench Press
52.5x5, 62.5x5, 67.5x5.
Concentrated on getting a good arch, loading the traps on the bench and using my back more to drive the weight as per Will Heffernan's recommendation on Informed Performance. My back is reasonably strong, so thought I'd try it.
http://www.youtube.com/user/willheff...12/1B_qrgiqm2Y
His technique seems to help with my setup. Starting to find what works for me based on that video, SS and Dave Tate's stuff.
(Keep elbows under the bar, pull the bar down, pull the bar apart).

Squat:
70x5, 85x5, 92.5x5.
Just thought about hingeing at the hips and let everything else sort itself out. Felt good, we'll see what it feels like with a bit more weight on the bar.

Narrow-grip bench press:
52.5x8.

X-trainer:
15' @ 120-140HR.
15' felt like an eternity because of boredom, but I think this will serve my needs.
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Old 12-07-2010, 01:46 PM   #13
Ben Byram
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Default Tuesday 7th December

Training percentages for squats and presses in this session are as in week 1 of 5/3/1, just reversed, i.e. 85%,75%,65% of training 1RM.

Squat:
122.5x5, 107.5x6, 95x10/10/9 - (RPE 9 for last 3 sets).
Just thought about the proper movement of my hips. Technique felt solid and deep enough.

Press:
70x4, 60x6, 52.5x7.
Missed the 5th rep of the first set annoyingly. Perhaps partly due to poncing around showing another lad press-up variations on Sunday and more likely because I was trying to pull my elbows down in the eccentric (thinking it might work like it does benching - activating the lats), but forgot about lifting the chest and keeping the trunk and legs tight. Will continue with what I have planned, should be alright. The earth is still spinning......

Chins:
20x4.5, 10x6, BWx9.5.
Calling these half reps because chin didn't clear the bar.

Bench press (explosive):
62.5x8x3.
Not explosive enough in the last set. Reduce to 60kg. Putting your feet on the bench and lifting your hips to arch your back for setting up makes a massive difference. Why wasn't I doing this ages ago. Fookwit!

Back extensions:
25x15x3.
Didn't push these too hard, will add a couple of reps next week.
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Old 12-08-2010, 12:42 PM   #14
Ben Byram
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Default Wednesday 8th December

C2:
2x16'@120-140HR / (5' rest between intervals).
Interval 1 - 2:12 ish.... was interrupted.
Interval 2 - 2:16.2 / 500m.

Yes, long steady cardio of sorts at snails pace. I have a rower in the spare room luckily.
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Old 12-09-2010, 01:41 PM   #15
Ben Byram
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Default Thursday 9th December

Squat (light):
100x5x2.

Bench press (light):
67.5x5x2.

Deadlift:
185x3.
Some muppet stepped right in front of me to do lunges with one 8kg dumbell on his shoulder just before my heavy set. Fueled my set with a mild rage which was useful. Not sure I had another rep in the bag, think I need to add a set to RDL's in my deload week as detraining a smidgen perhaps...

Ab wheel:
BWx11x3.

Chest-support machine row:
50 thingsx8x3.

Offset farmers walk:
36x20-25mx2.
I don't enjoy the farmers walk.

My gym has just installed it's 4th vibration plate machine!!!! Yet we still have 1 squat / bicep curl rack.......?
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Old 12-09-2010, 11:56 PM   #16
Ben Byram
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Default

13st 11.2lbs. 88kg.
+1.4lbs this week. My Triassic diet is in full effect (eat everything in sight with an emphasis on meat, preferably lamb!).

More Christmas drinking this weekend....
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Old 12-12-2010, 12:08 PM   #17
Ben Byram
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Default Sunday 12th December

Hungover...... much sweating.....

Power clean:
85x3, 80x3/2/2/2.
Technique a little better from driving the feet initially and didn't get my usual bloody shins because my knees were moving out of the way. No dramatic increases though. Not sure whether to look at the floor 10 feet ahead as Rip recommends or to bring my gaze forward. I should be power cleaning more than this based on my deadlift surely?

Bench press:
87.5x5, 77.5x6, 67.5x8x2.
Getting soreness in my upper back and quads when I'm benching now. I think that is a good sign.

Squat (speed sets):
75x2x8.

Narrow-grip bench press:
65x10x3.

X-trainer:
15'@120-140 HR.

Going to make an effort to get more sleep this week. Knackered.
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Old 12-14-2010, 01:52 PM   #18
Ben Byram
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Default Tuesday 14th December

Shit day, good workout. Satisfied as had a day less recovery than if I'd trained on Saturday as I would have preferred.

Squat:
90%x3, 80%x4, 70%@RPE 8x2.
130x3, 115x4, 100x5x2.
Had to work very hard for first 2 sets. Turned into good mornings a bit - keep knees out coming out of the bottom. Extend the back before starting.

Press:
90%x3, 80%x4, 70%x5.
72.5x3, 65x4, 57.5x5.
Back on track.

Chins:
20x5, 10x7, BWx9.
PB on weighted chins. Been after a set of 5 with the blue plate for a while. Nice.

Bench press (explosive):
60x8x3.
Stick with this weight for a while.

Back extensions:
25x20x2.
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Old 12-15-2010, 12:20 PM   #19
Ben Byram
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Default Wednesday 15th December

2x20'@120-140HR (5' rest between intervals).
Interval 1 - 2:14.9 / 500m average.
Interval 2 - 2:17.0 / 500m average.

Going a bit longer today because I find the 3's week easier than the 5's or 5/3/1 week. Plus, no deadlifts tomorrow, just RDL's which are easier.
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Old 12-16-2010, 01:43 PM   #20
Ben Byram
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Join Date: Nov 2010
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Default Thursday 16th December

Squat (light):
100x5x2.
Focused on arching the back.

Bench press (light):
67.5x5x2.

Chest-supported machine row:
52?x8x3.

RDL:
145x5, 130x6.

Ab roller:
BWx12x3.

Offset farmers walk:
36x20-25mx2.

Order jumbled around a bit as someone was using the squat rack for bench press partials.

Noticed some tennis coach training today which could have been mistaken for the circus as 3 people were balanced on stability balls on their hands and knees trying to move around like seals....
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