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Post by Mister_C on Aug 13, 2009 19:25:20 GMT
Nice work mate. Would I be right in thinking (judging by what you've written above) that you're following the CF strength bias programme?
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Post by eddie on Aug 13, 2009 20:25:38 GMT
yeah i followed it some months back, albeit without access to a squat rack. decided i liked the deadlift day so much that i've kept it on weekly ever since. (a move i can do, lift a lot with and generally hope it can make up for the lack of squat strength i will inevitably have. is the theory) of course it means moves derived from squats are harder, but you work with what you have you know! hoping to change gym in future or get a squat rack at home. so i'm doing the squats i can get over my head at the moment and i imagine i'll just end up adding reps for a while from 5 up to 12 or so and then up the weight and hit 5 reps again until i get it up again. better than not doing them at all...i hope ![:(](//storage.proboards.com/forum/images/smiley/sad.png) at the moment i'm being made redundant though, tomorrow in fact, so other things might need to take priority for a while! ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by eddie on Aug 14, 2009 21:10:38 GMT
14/08/09 shoulder pres 3 reps 38/48/58 really hard!
high reps 35kgs 13/8
METCON i played around with push presses. was going to do tabata push presses but realised the 10 seconds "rest" would be entirely spent putting down bar, writing on paper, cleaning bar again. in short not a rest! so did 40kg push press for reps then 1 minute rest 10, 10, 8, 8, 6
then did some dips, few pull ups and some standing tricep extensions. never done these before and somebody asked me to see if i could do one with 10kg which was easy enough. did some for improved triceps strength. deadlifts tomorrow, will see how i feel and whether i can tack another 5kg on my 3RM. doubt it, but i doubted it on tuesday too so you never know!
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Post by eddie on Aug 15, 2009 13:48:03 GMT
15/08/09 deadlifts 3 reps
100 120 140kgs! new pr and seriously hard final rep. in fact it did not stay next to my shins so not perfect form on that final rep, the first two were solid however
high reps with 82.5kgs 16 reps then 5 reps. no metcon as 3 days of heavy work and metcons would prove too much i fear. in fact i feared this day would be too much. half an hour later deep breathing caused stabbing pain in my lower left lats which worried me for a while, then i realised it was not the breathing it was rib cage expanding causing the pain! last reps must have been as hard as they felt then! doubt i'll manage +5kgs on tuesday, but i thought that the last two times so will see how i feel on the day.
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Post by markt on Aug 16, 2009 21:03:19 GMT
Well done on the PB Eddie!
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Post by eddie on Aug 17, 2009 18:51:00 GMT
thanks dude! today was bit of a mixed bag as poor preparation, had job interview which threw me off. back squats 3 sets at 70kgs 6/6/4 not too happy.
bench press 3 sets of 3 with 80kg high reps 21 with 40kgs.
not too sure what to do about this day, my left knee is again being weird, can't afford therapist at this point what with job situation so...meh. anyway knee only seems to give grief with squats, not deadlifts. just unsure what is going on now. still think i'll go with 5 reps for deadlifts tomorrow aiming for 115-120kg for final set. PR was 110 before rowing incident, think a few weeks of 5 rep work will benefit the 3 rep maxes i'm hitting.
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Post by eddie on Aug 18, 2009 21:52:51 GMT
18/8/09 5 rep deadlifts today as 3 reps have exploded up fast and i doubt i'll add much if any to them. 100 / 110 / 120 kgs. prior to injury i managed 110kgs since i've hit 105kgs for 5 so either way you look at it that's a good PR as usual after a 5 rep session my high reps suffered: 82.5kgs 14 / 7 reps (compared to 16/5 on saturday after 3 rep set) then this metcon again was going to do 6 5 4 3 2 1 this time as so short last time, but first round i only managed 5 reps on the deadlift and so decided to repeat as last time. managed it in 4:16! thought i'd done it in 4:26 last time so thought a small improvement, but 1:10 is a massive improvement! will increase reps or weight next time. have decided however to not train again until monday. gives me a chance to hit the re-hab exercises again without training getting in the way. work outs been hard last few weeks and seeing friends for 2 birthdays over weekend. best just to take time off i feel.
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Post by markt on Aug 19, 2009 20:10:55 GMT
Good going mate! ;D Listen to your body eh
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Post by eddie on Aug 23, 2009 15:19:32 GMT
listening to my body is something i normally do badly, so i'm trying!
however a weekend of booze, late nights and uncomfortable sleeping is not exactly a rest i suppose...
but back to it tomorrow, depending on how my right knee feels. think i hurt it during an impromptu wrestling session in night club. will have to see.
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Post by eddie on Aug 24, 2009 13:04:01 GMT
-------------------------------------------------------------------------------- 24/08/09 first day back on training, no hang overs throughout the weekend i'm glad to say, although poor sleep and not ideal nutrition did occur. back squat 70kgs 6-6-6 don't really know what to do from here as i don't feel comfortable with the thought of lifting more than this over my head to be honest. bench press decided to go for max reps with 80kgs this time got 5-4-4 cycled home then went for max push ups in 5 minutes and managed a paltry 65 ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) all of this focus on weights and ignoring bodyweight stuff was bound to have a price to pay after all. might go for some push ups on other days to build up again.
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Post by eddie on Aug 25, 2009 11:00:46 GMT
feeling weaker than a newborn ![:(](//storage.proboards.com/forum/images/smiley/sad.png) did deadlifts today 3 reps followed by high reps aiming for 145kg for 3 reps warm up sets and then 105 125(hard though) could not even shift the 145 or even 140 ![???](//storage.proboards.com/forum/images/smiley/huh.png) managed 130kg for one measly paltry rubbish rep and felt like dying ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) high reps with 82.5kg 13/8 reps which was not too bad. noticed lack of flexibility from my lay off of training. hmm. reminds me of sports therapist when he said don't stop training or you'll have issues due to hypermobility and muscle imbalance. from now on maybe i'll just do some form of core engagement work for rest periods ![???](//storage.proboards.com/forum/images/smiley/huh.png) no metcon just some playing around with skill work effectively and some more core work(back extentions, T press ups etc)
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Post by eddie on Aug 27, 2009 12:23:38 GMT
thursday 27/08/09 front squats 5 reps. all with 60 kgs. oddly last set felt the best, i've been playing around with where to keep my hands and had differing advice, last set was hands very close together, pretty much power clean width and i feel that worked best for me can't remember last time i did 5 reps so no idea if this is a pr
back squat high reps 21 reps with 47.5kgs
metcon 2 rounds of 25 reps of 17.5kg dumbell swings sit ups back extensions hanging knee raises (supposed to be knees to elbows) last time 13:54 today 8:42 i think the shorter heavier metcons are having a considerable influence on my metcon ability. went with straight set on strength work as i realise the 3 sets escalating results in less overall volume (total kgs lifted per session)
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Post by eddie on Aug 28, 2009 11:50:57 GMT
3 sets of 5 reps shoulder press with 50kgs high rep set with 35 kgs 16/5 better than last time which was 13/8 aimed for 100 burpees for time but burned out too soon. 30 reps in 2 minutes ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) followed by a mere 20 reps in the next 4 minutes :-( so stopped at 50 in 6 minutes total
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Post by eddie on Aug 29, 2009 11:54:35 GMT
trying a change with my deadlift program using saturday to go for PR's in moves that are like a deadlift this week snatch grip deadlifts working up to a 5 rep max aiming to pr next week worked up to 85kgs for 5 reps and did that twice. odd move, very hard at light weights, got easier with heavier weights.
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Post by eddie on Sept 1, 2009 15:35:42 GMT
no training since saturday, sunday is rest anyway and monday had family get together and several miles of walking. today 120kg deadlifts 3 3 3 3 1 2
bench press 85 kgs 3 3 3
no conditioning today. was going to do back squats too, but did an overhead squat with 30kgs and at full depth my lumber grumbled so passed. annoying but probably being too optimistic anyway.
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