Mini Forklift Posted July 6, 2012 Share Posted July 6, 2012 Sory mate, I was lol'ing reading about your leg session. Mine was exactly the same a day or two ago, you do come up against them every now and then but despite being shit at the time I think we can still triggerr some response from them. How long did your 2 mile run take you? I thought I'd repost this in your jounal as you might find parts of interesting, just explaining my rationale for why adding in a light bench session ever now and then could be a good thing: IMO, light bench days also help to open up the chest (opposite of the cumulative effect of heavier benching). I see this as beneficial in terms of strength/muscle development because muscle strength has a direct correlation with the cross directional size of the muscle. Light stretching/benching will help to open up the pectoralis major as well as offering needed relief on the tendons. While your bench continues to increase, the natural increases in muscle mass occur but your tendons progress at a much slower rate; this can become problematic as the vulnerability of the tendons become a higher risk factor due to the misalignment of collagen fibrils. Tendons become completely secondary to muscles in terms of strength and I can see how some physio's today think that this 'light benching' work offers some conditioning to the tendons that it otherwise wouldn't get, allowing for a little more 'proportionate' growth as well as possibly slightly reducing injury risk. Have a great weekend, you training or have anything planned? Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 6, 2012 Author Share Posted July 6, 2012 Plan right now is to goto the eye hospital after work...bad times Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted July 6, 2012 Share Posted July 6, 2012 what happene Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 7, 2012 Share Posted July 7, 2012 Shit bro, not good. What happened? Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 8, 2012 Author Share Posted July 8, 2012 Shit bro, not good. What happened?what happene Sat having a break early hrs of Friday morning, the air#con kicked in & must of blew something into my eye. Was immediately irritated, sore & scratchy. Put up with it but got worse, Am ok been checked out. Thanks for asking Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 8, 2012 Author Share Posted July 8, 2012 As it's my long week of work next week & I last trained Thurs I thought I may as well go in & get a day a head while I had time. Last trained back a week ago to so no real harm... Back workout Deads light & not programmed Mainlift: Deadlift: all 5 reps 60kg 70kg 80kg 100kg x2 Assistance Pull ups: various grips 5x10 Barbell rows: 60kg 3x8 (been a while since I did these so went light) Kroc row: 24kg dumbbell 25 reps per arm T-bar row: 40kg x8 50kg 2x8 (again not done these for an age so backed off a little) Summary Must be my body fighting off my current ailment because I had little energy after the barbell rows, literally soaked through by the time I came out the rack. I'm really not enjoying lifting right now, at all Going to drag it out till August, have a week off/away & hopefully go again. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 9, 2012 Author Share Posted July 9, 2012 Long & busy day at work. New role really is demanding at times, more so it being Monday with office/manager's in. We also have a huge audit this week, basically if we fail we cannot trade (well we get a month to sort the issues but we usually pass very well) so it's shit hitting the fan time. Speaking of which I myself was like shit in a field today, everywhere was I. Cycle 1 week 2 (3x3) Main lift: OHP: (warm up sets all 5 reps 20kg 25kg 30kg) 35kg x3 40kg x3 45kg x3+6 Assistance (based off Matt Kroc's program): Barbell curls super set with OHP: x2 warm up sets then 30kg 3x10 Barbell shrugs (no straps): 70kg x15 80kg x15 85kg x15 Front plate raise: 15kg plate 3x15 Hammer curls super set with front plate raise: 12kg dumbbells 3x12 Rear raises: 8kg dumbbells 3x15 Ab's: Side bends with 20kg plate 35 reps, Hammer strength crunch frame +15kg 35 reps, hanging knee raises 35 reps Summary: Really enjoyed this tonight, the supet setting kept the work intense & the workout well under an hour, perfect. Still feeling out where I'am in regards to the weight on my assistance lifts, I know I'm lifting lighter atm but I don't want to be a hero & rush a head. Didn't push the OHP as much as usual as I knew there was a lot of reps to come after. Post work out grub: x2 protein shake with 5grams of bcaa/glutamine/creatine then once I go home half a block of tofu stir fried with a whole pack of veggie, peanut oil & a cup of brown rice. Followed by half a tin of kidney beans & mixed salad, dark choc alpro soya desert Todays sound track http://www.youtube.com/watch?v=_o5jLQcoAVM Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 10, 2012 Share Posted July 10, 2012 Hey mate, have you got a link to the Matt Kroc programme you alluded to? Thanks MF. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 10, 2012 Author Share Posted July 10, 2012 I posted it in your blog Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 10, 2012 Share Posted July 10, 2012 I posted it in your blogThat 10 reasons article? My bad, didn't realise that was it. Cool, will print it off when I get into work tomorrow. Thanks Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 10, 2012 Author Share Posted July 10, 2012 Look at the bottom, has a two week assistance program & a section how to program the main lifts. I just used 5/3/1 instead of Kroc's version... Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 10, 2012 Share Posted July 10, 2012 Will take a look tomorrow, thanks. How's your eye, better now? Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 10, 2012 Author Share Posted July 10, 2012 I nolonger resemble popeye...bonus Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 10, 2012 Share Posted July 10, 2012 Haha, and I always thought looking like Popeye was a good thing. Link to comment Share on other sites More sharing options...
asparagus Posted July 11, 2012 Share Posted July 11, 2012 If you're starting to feel a bit worn down and not liking the lifting too much at the moment, what do you think of Wendler's suggestion of doing a 2-day/week split? It would definitely give you a bit more recovery time, and with the stress from work that might be a good short-term solution. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 12, 2012 Share Posted July 12, 2012 Do you ever take your pulse rate mate? I just posted about it in my journal ~ I'm normally in the mid 40's but yesterday woke up with a HR in the 70's. Felt fine at the time but because of that I decided not to train. Sure enough, turns out I ended up getting a bit of a gastric bug. Was back down to the high 50's today and feeling much better. If you know what your normal range is then you can easily tell when you are starting to either become sick and/or overtrained; IMHO it's an extrememely reliable way to monitor things. Just throwing that out there MF. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 12, 2012 Author Share Posted July 12, 2012 Tbh mini I haven't ever thought to..it's not something that's ever interested me but I'll read up on it. How I'm training right now is helping, not push pushing the main lift but hitting more higher reps (like 10 max haha) Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 12, 2012 Author Share Posted July 12, 2012 Also the re-programming has helped Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 12, 2012 Author Share Posted July 12, 2012 If you're starting to feel a bit worn down and not liking the lifting too much at the moment, what do you think of Wendler's suggestion of doing a 2-day/week split? It would definitely give you a bit more recovery time, and with the stress from work that might be a good short-term solution. Thanks for the post. Lifting two days a week would not be very productive for me though Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 14, 2012 Author Share Posted July 14, 2012 Thurs-12th-July Cycle 1 week 2 (3x3) Main lift: Bench press: (warm up sets all 5 reps 37.5kg 45kg 55kg) 65 x3 72.5 x3 82.5 x3+6 Assistance Close grip bench (programmed): 42.5kg x8 50kg x8 57.5kg x6 Incline bench (programmed): 42.5kg x8 50kg x8 57.5kg x6 Push downs: 45 plate x10 55 plate x10 65 plate x10 dumbbell press: 24kg's 3x8 Dumbbell incline flyes: 18kg's 3x15 Tricep work various things like kick backs, head knockers until I got 60 reps...no rest. Fri-13th-July (3x3) Main lift: Squats: (warm up sets all 5 reps 50kg 65kg 75kg) 87.5kg x5 100kg x3 122.5kg x3 Assistance Hypers: 4x10 Leg press: 150kg 2x15 200kg 1x15 stiff legged deads dumbbell version: 24kg's 2x20 Leg curls: various weights 3x15 Ab work both day. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 14, 2012 Author Share Posted July 14, 2012 Have a week off next week. Goal: Gain some weight...well hello bucket full of peanut butter! No where's the spade. Ps: Tofu actually makes me angry....very angry Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 15, 2012 Share Posted July 15, 2012 Peanut butter? Damn, gross! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 15, 2012 Author Share Posted July 15, 2012 Man the fuck up Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 15, 2012 Share Posted July 15, 2012 No way. The stuff is dry as shit, I'd get more moisture from eating a pile of leaves. The stuff should be banned. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 15, 2012 Author Share Posted July 15, 2012 Leaves? Damn vegetarians! Link to comment Share on other sites More sharing options...
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