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    Still sticking with the high reps I see.

    Would you not try mix it up with some low-rep-higher-weight stuff?

    Especially if you're looking for strength gains.

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      Originally posted by Emmet View Post
      Still sticking with the high reps I see.

      Would you not try mix it up with some low-rep-higher-weight stuff?

      Especially if you're looking for strength gains.
      Two days a week I'm down to 5's & 3's (see previous entries for bench and squat)

      I've been down to lower reps on both squat and bench since June really (If I get 4 sessions in a week I do a heavy weight / low rep day on the bench and a lighter weight / higher reps day on the bench as well)

      Last night I should have been squatting, which would have been for 5's, but I tweaked my calf last week and while it seems fine I didn't want to overly aggravate it (especially as I have to play football tonight)

      The only main lift I'm still at high reps across the board is the deadlift, and then high reps on the accessory stuff as well.
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        even the days where you drop to lower reps you still seem to be doing too many though! (albeit at lower weights).

        I'd rather a warm up to a 100kg squat/bench to be something like this to keep me fresh to lift strong and hard on the heavier weights.

        5 x bar
        4 x 40kg
        3 x 60g
        2 x 80kg
        5,5,5, x 100kg

        I reckon this will see you make faster progress through the weight levels. You'll recover faster, and be able to lift bigger weights quicker.

        for the next session after the above complete, you might hit
        5 x bar
        4 x 40kg
        3 x 60g
        2 x 80kg
        5,5,3 x 102.5kg

        etc. I prefer trying to squeeze the last drop of power out, than trying to squeeze the last drop of energy out (if that makes sense)?

        Comment


          For example, in terms of volume lifted in your session (this isn't really as linear as I'm making it out to be)

          You've shifted 85% of your total workout before you even get to the big weights! You can't be expected to be fresh enough to be killing the heavier weights here. Lifting a tiny % extra weight (for the 1 rep) more than your last session every time will keep your body from getting used to a weight, meaning it constantly strives to improve. Keeps the testosterone flowing etc

          Compare that to suggested

          You're lifting twice as much volume but the difference is you're putting the reps in all at higher weights (70% of the volume lifted is at the biggest weight) (15 is split as 5 , 5 , 5) but you could go 3,3,3 if you wished either.

          Just a suggestion, think Mellor and Lurker both corrected me on it when I started too.
          Last edited by Emmet; 08-08-12, 09:29.

          Comment


            All fair points Emmet, and suggestions and help are always very welcome, even abuse is welcome if it has the desired effect but it's a very particular session that you're evaluating in the above.

            For example my previous bench session was
            Originally posted by Iago
            Bench Press
            20kg * 10
            40kg * 6
            62.5kg * 3, 3
            67.5kg * 3, 3, 3, 3, 3, 3
            However in general your point is well made, I probably do put an overemphasis on the need for a "warm-up" set of lifts, and I could probably cut down there right across the board. Of course your overall point makes all the sense in the world as well, the more weight lifted on irrelevant weights the more fatigued I am by the time I get to the end.

            I think in the session in question I would have lifted 100kg if I skipped 97.5kg for example. However lifting 102.5kg after 97.5kg just wasn't going to happen

            In either event, while I'm gratified at your faith, I think 3 sets of 5 at 100kg is a little bit away for me yet
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              13/06/12
              Starting Weight: 96kg
              Aim: Lose 7kg

              08/08/12
              Weight: 89.4kg
              Weight Lost: 6.6kg
              % of Target: 94%

              Nearly there on my first weight loss target, should be over the line next week.

              Sub 90kg for the first time in at least 10, and probably closer to 15 years!
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                Originally posted by Iago View Post
                13/06/12
                Starting Weight: 96kg
                Aim: Lose 7kg

                08/08/12
                Weight: 89.4kg
                Weight Lost: 6.6kg
                % of Target: 94%

                Nearly there on my first weight loss target, should be over the line next week.

                Sub 90kg for the first time in at least 10, and probably closer to 15 years!
                That's brilliant, well done man

                Comment


                  Great work man.
                  You be setting a new target v.soon

                  Comment


                    Great achievement. Keep up the good work.

                    Now put it all back on in muscle

                    Comment


                      13/06/12
                      Starting Weight: 96kg
                      Aim: Lose 7kg

                      15/08/12
                      Weight: 88.6kg
                      Weight Lost: 7.4kg
                      % of Target: 106%
                      Goal Achieved

                      Granted, I'm probably back over it before the day is out but the plan is to keep it moving slowly downwards from here.

                      I've 4 weeks until my holiday so I won't be making any new goals until I come back from that. In the meantime the plan is just to keep training and the diet as right as possible.
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                        Bench Press
                        20kg * 10
                        50kg * 5
                        70kg * 3
                        75kg * 3
                        80kg * 3
                        85kg * 3
                        90kg * 1
                        95kg * 1

                        Lying Tricep Extension
                        35kg * 10, 10, 10, 10, 10, 10

                        Tricep Pull Down
                        20.4kg * 12, 12, 12

                        Seated Pulley Row
                        63.5kg * 12, 12, 12

                        Short enough session to start the week.

                        I was stupid enough to turn up for an 11-a-side match last Wednesday and play despite my calf feeling tight in the warm-up. Eventually came off when I literally couldn't walk anymore and I've been limping ever since.

                        Much better today, but in all honesty probably means no deadlifting or squatting until I'm back from my holiday in October

                        Stupid is as stupid does I guess.
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                          Calf injury is a real pain in the ass, can only really do upper body work so my sessions are starting to meld into each other. My triceps look like I've pumping my arms full of water or something....

                          Neutral Grip Dumbbell Bench Press
                          10kg * 10
                          20kg * 10
                          30Kg * 10, 10, 10

                          Seated Pulley Row
                          63.9kg * 12, 12, 12

                          Seated Dumbbell Shoulder Press
                          20kg * 8, 10, 6
                          17.5kg * 10

                          Band Assisted Chins
                          BW * 8, 8

                          Inverted Rows & Press Ups
                          8 Inverted Rows, 1 Press Up
                          7 Inverted Rows, 2 Press Ups
                          6 Inverted Rows, 3 Press Ups

                          etc etc

                          Jelly arms....
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                            Floor Press
                            20kg *10
                            50kg *8
                            60kg *7
                            70kg *6
                            75kg * 5, 5, 5, 5

                            Band Assisted Dips
                            BW * 8, 8, 8, 8

                            Chest Supported Dumbbell Row
                            30kg * 10, 10, 10, 10

                            Press Ups
                            BW * 15, 15, 15

                            Seated Dumbbell Hammer Curls
                            12.5kg * 10, 10, 10
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                              Bench Press
                              20kg * 10
                              20kg * 10
                              50kg * 5
                              64kg * 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

                              Close grip Bench Press
                              60kg * 3
                              65kg * 3
                              72kg * 3
                              77kg * 3
                              81kg * 3

                              One arm Row
                              17.5kg * 10
                              32kg * 12, 12, 12
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                                Barbell Overhead Press
                                20kg * 10, 10
                                40kg * 8
                                47.5kg * 8
                                52.5kg * 3
                                47.5kg * 2
                                40kg * 8

                                Wide Grip Lat Pulldown
                                52.2kg * 10, 10, 10
                                57.6kg * 10

                                Bent Over Barbell Row
                                40kg * 10
                                50kg * 10, 10, 10, 10, 10

                                Inverted Rows & Press Ups
                                8 Inverted Rows, 1 Press Up
                                7 Inverted Rows, 2 Press Ups
                                6 Inverted Rows, 3 Press Ups

                                etc etc
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                                  went for a sports massage this morning.

                                  Immediately booked in another one.

                                  By immediately I mean after I peeled myself off the ceiling from jumping when he started digging into my quads



                                  fuck me how I can walk around all day with muscles that tight and not know about it is beyond me. Every single muscle was wound up beyond imagining. No real surprise that my left leg was significantly tighter than the right, it's been carrying it around for the last month
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                                    Thurs
                                    ~~~~~~~
                                    Incline Dumbbell Chest Press

                                    17.5kg * 10
                                    30kg * 10, 10, 10, 10

                                    Close Grip Bench Press
                                    25kg * 10
                                    35kg * 6
                                    45kg * 6, 6, 6, 6

                                    Lying Tricep Extension
                                    35kg * 10, 10, 10, 10, 10, 10

                                    Press Ups
                                    BW * 15, 15, 15

                                    Inverted Rows
                                    BW * 10, 10, 10
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                                      Friday
                                      ----
                                      Seated Dumbbell Shoulder Press
                                      15kg * 10
                                      20kg * 10, 10, 10
                                      17.5kg * 10

                                      Band Assisted Chins
                                      BW * 8, 8, 8, 8

                                      Band Assisted Dips
                                      BW * 8, 8, 8, 8

                                      Tricep Pulldowns
                                      22kg * 12, 12, 12

                                      Seated Bicep Curls
                                      15kg * 8, 8, 8
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                                        Bench Press
                                        20kg * 10
                                        40kg * 10
                                        60kg * 3
                                        65kg * 3, 3, 3, 3, 3, 3, 3, 3

                                        Incline Chest Press
                                        50kg * 6
                                        65kg * 6
                                        68kg * 6, 6, 6

                                        Chest Supported Dumbbell Row
                                        17.5kg * 10
                                        31kg * 10, 10, 10, 10

                                        KettleBell Bicep Curls
                                        12kg * 10, 10, 10

                                        Overhead Tricep Extension
                                        20kg * 12, 12, 12

                                        Cable Bicep Curls
                                        15kg * 10, 10, 10
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                                          Decline Dumbbell Chest Press
                                          15kg * 10
                                          25kg * 10
                                          30kg * 10, 10, 10

                                          High Incline Dumbbell Chest Press
                                          15kg * 10
                                          20kg * 10, 10, 10, 10

                                          Seated Pulley Row
                                          52.2kg * 10, 10, 10, 10

                                          Inverted Rows & Press Ups
                                          9 rows, 1 press up
                                          8 rows, 2 press ups
                                          7 rows, 3 press ups

                                          etc, etc
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                                            Back Squats
                                            20kg * 6 (abandoned)

                                            Still not right. Hadn't felt anything from the calf for over a week and thought that I might have been able to ease into it. Warm up was fine but as soon as I started squatting with the bar it just didn't feel right. A lot of pain in the knee (which generally is because my calf is tight) went and foam rolled again for 10 minutes but I wasn't getting much joy from the calf even with rolling. It was wound tight as a spring.

                                            I'll give it another week and see how I am.

                                            Of course this means that I was now on my 3rd day in a row doing upper body work. I know it's different muscle groups but there was definitely an internal groan

                                            Seated Barbell Shoulder Press
                                            20kg * 10
                                            40kg * 8
                                            50kg * 8
                                            60kg * 8
                                            65kg * 8
                                            68kg * 8, 8, 8, 8

                                            Band Assisted Chins
                                            BW * 8, 8, 8, 8

                                            Close Grip Bench Press
                                            35kg * 6
                                            45kg * 6
                                            55kg * 6, 6, 6, 6

                                            Kneeling One Arm Pulldown
                                            20kg * 12, 12, 12, 12

                                            Kneeling One Arm Dumbbell Shoulder Press
                                            15kg * 12, 12, 12, 12
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                                              Barbell Bench Press
                                              20kg * 10
                                              40kg * 5
                                              60kg * 5
                                              80kg * 5
                                              82.5kg * 5, 5, 5, 5

                                              Seated Pulley Row (underhand grip)
                                              52.9kg * 12, 12, 12, 12, 12

                                              One Arm Dumbbell Floor Press
                                              25kg * 12, 12, 12, 12

                                              Bent over One Arm Row
                                              30kg * 12, 12, 12, 12
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                                                Bench Press
                                                20kg * 10
                                                40kg * 5
                                                60kg * 3, 3, 3, 3, 3, 3, 3, 3

                                                Incline Chest Press
                                                20kg * 10
                                                40kg * 6
                                                55kg * 6
                                                60kg * 6
                                                65kg * 6
                                                70kg * 6, 6, 6, 6

                                                Chest Supported Dumbbell Row
                                                25kg * 12, 12, 12, 12

                                                KettleBell Bicep Curls
                                                12kg * 12, 12, 12

                                                Overhead Tricep Extension
                                                20kg * 12, 12, 12
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