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Pat_AE86's Training log - Hardtuned.net

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Pat_AE86's Training log 

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#1 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 07 October 2008 - 09:19 AM

Hi all, I injured my wrist a fortnight ago powercleaning and it's just getting better so i thought i would keep a log to keep me on track and lift my enthusiasm. Bit of background: 6' tall, 21yo. Had done some training in the past on and off, typical upper body rubbish with no diet and no progress hence on and off. Started the Skinny guy routine in mid March 08 at about 68kg pretty lean, kept it up for 3-4 months before mixing things up a bit. Now 84kg not as lean lol.
_______________17/03/08_____________07/10/08__________Goal__________Current PB
Weight___________68kg________________84kg____________90kg____________82kg
Squat____________50kg________________120kg___________140kg____________130kg
Deadlift__________60kg________________140kg___________180kg____________170kg
Bench___________80kg_________________100kg___________100kg____________110kg
PC______________40kg_________________80kg____________100kg____________110kg
MP______________40kg_________________70kg____________BW ______________80kg

95kg PP
115kg Jerk
Clean and Jerk 105kg 29/8
Snatch 75kg 14/8

Diet:1cup oats + whey200g tuna in oil with salad or bread6 eggs and bacon in salad200g tuna/chicken in salad400g steak with veggies250g cottage cheeselots of milk and nuts through the day

#2 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 07 October 2008 - 09:25 AM

Monday 06/10/08

Ive been squatting the past two weeks due to the wrist, all goes well should be back to normal this week.

Breathing squats
85x20
85x15

Chins 15

Some light pressing and pulling

#3 Pat O

  • Joined:13-May 07

Posted 07 October 2008 - 05:03 PM

Great diet there Pat, mine looks very similar to that(when i actually stick to it).

#4 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 07 October 2008 - 05:34 PM

Thanks Pat O, its worked a treat so far. The portion sizes trailed off for a couple of months but i've ramped it back up again. Its a struggle some days! :)

#5 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 08 October 2008 - 08:53 PM

Wednesday 08/10/08

Warm up - Overhead Squats
Bar x15 (damn these are hard!)

Breathing Squats
90x20
90x15

Military Press
40x6
60x6
60x6
60x6

Bent Rows
60x8
80x8
90x10
Wrist started aching so left them there.

Dips
18
15

#6 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 11 October 2008 - 06:59 PM

Saturday 11/10/08

Breathing Squats
95x20
95x15

Military Press
62.5x5
62.5x5
62.5x5
62.5x5
62.5x5

SLDL (bar level with toes)
60x8
80x8
90x8
100x6

Chins
14
4 <_<

Comments: Wrist is feeling better, still avoiding power-cleans till i get the instructional DVD though :P .

Edited by Pat_AE86, 11 October 2008 - 07:03 PM.


#7 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 13 October 2008 - 07:55 PM

Monday 13/10/08
Weight this morning: 85.5kg

Breathing Squats
100x20
100x15

Military Press
65x5
65x5
Wrist bending too far back so dropped the weight and focused on form.

Bent Rows
95x6
95x6
95x6
95x6

Dips
19
10

Comments: Not 10 days ago the most i could squat was 6 reps at 100kg, one week of breathers and more food made a hell of a difference! I might try daily knuckle push-ups and/or wrist curls to strengthen my wrists. it's giving me the s**ts. <_<

Edited by Pat_AE86, 13 October 2008 - 07:59 PM.


#8 NPR33

  • Joined:28-August 07
  • Location:Australia VIC
  • Car:Mitsubishi EVO 8

Posted 13 October 2008 - 09:17 PM

Coming along well mate. But if you can squat 100kg x 20 reps you have alot more than a 120kg 1rm in you. You should be looking at 145kg+ at least.

#9 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 13 October 2008 - 09:39 PM

Thanks Nick :). I'm planning on going till 120x20 before trying a new 1rm, so long as my heart can take it!

#10 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 14 October 2008 - 09:28 AM

Wrist is sore again after a mis-rack while pressing last night. The actual pressing isn't what f**ks it; it's the sharp jolt while catching from awkward angles. :angry:

More rest, lighter weights, no pressing progress for another 2 weeks. It'll give me a chance work on form for the heavy presses anyway, more injuries were only a matter of time with the way it was bending. I think a wider grip with elbows further out to the side might help too.

#11 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 16 October 2008 - 08:44 PM

Thursday 16/10/08

Warm up - Overhead Squats
30x8

Breathing Squats
102.5x13 (stuck at bottom of 14)
102.5x9 (stuck at bottom of 10)

Military Press
55x8
55x7
55x7

SLDL
100x8
100x8
100x8

Chins
13
7

Comments: Talk about plateau, those squats were damn hard. Oh well, same weight next time!

Edited by Pat_AE86, 16 October 2008 - 08:47 PM.


#12 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 20 October 2008 - 08:09 PM

Monday 20/10/08

Overhead Squats
40x8

Front Squats
40x8
50x8
60x8

Military Press - grip a few inches wider, helped keep wrists straight.
60x8
60x7
60x6

Hang Pulls
60x6 Feeling pretty uncoordinated with these
65x3
70x3
70x3
75x3

Bent Rows
97.5x6
97.5x5
97.5x5

Calf Raises 100kg

Dips
19
16

Grippers each hand
Tx8x1
#1x5x3

I've been watching those Squat Rx videos and it turns out my back is rounding at the bottom of my squat as i go below parallel. Trying to rectify this with o/h and front squats. Never tried front squats before, they were fun, good for stretching the wrists too. Got some COC Grippers this week for wrist strength.

#13 Airwave

  • Joined:07-November 06
  • Location:Australia VIC
  • Car:Used to own an S15

Posted 22 October 2008 - 06:43 PM

How is your flexibility when squatting? Perhaps that might have something to do with the rounding.

#14 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 22 October 2008 - 07:14 PM

Hi Ryan, not as good as i thought. I can go ATG no problem but a lack of hip flexibilty causes the natural curve of my spine to straighten at the bottom of the squat. The front squats and O/H squats seem to help as they force perfect form, should see an improvement in a couple of weeks with any luck. :)

#15 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 22 October 2008 - 07:19 PM

Oh i've started doing some general stretching after workouts too.

#16 Airwave

  • Joined:07-November 06
  • Location:Australia VIC
  • Car:Used to own an S15

Posted 22 October 2008 - 07:35 PM

I found that doing more glute stretches helped me, in addition to the usual stretches.

That and practicing what's in this article. Might look stupid, but it helped.

#17 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 22 October 2008 - 08:00 PM

Cheers mate, great article B) . I'll practice and report my progress in this log.

#18 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 24 October 2008 - 07:53 AM

Thursday 23/10/08

Front Squats
60x8
70x8
75x8

Military Press
60x8
60x8
60x5

SLDL
102.5x8
110x6
110x6

Chins
13
5
4

I feel like im not using my lats enough when doing chins but my biceps too much. I use a pronated grip fairly wide. Still working on hip flexibility, it seems to be improving.

#19 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 25 October 2008 - 07:02 PM

Saturday 25/10/08

Front Squats
60x8
80x8
80x8
80x8

Military Press
62.5x8
62.5x8
62.5x8

Bent Rows
97.5x7
97.5x6
97.5x5

Dips
19
14

Flexibilty is improving, front squats feel much harder than back squats! Back into the 20 reppers soon. Very happy with military press today, can't wait for 70x8.

#20 180GO

    Gold Coast, biggest dlck head city in Queensland!

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Posted 25 October 2008 - 09:51 PM

View PostPat_AE86, on Oct 24 2008, 09:36 AM, said:

I feel like im not using my lats enough when doing chins but my biceps too much. I use a pronated grip fairly wide.

I'm the opposite, i'm really good at using my lats compared to my arms and I think thats what helps with my chins. Keep it up mate.

#21 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 27 October 2008 - 07:51 PM

Cheers mate, i think its something to do with my form, it felt a bit better tonight anyhow.

#22 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 27 October 2008 - 08:00 PM

Monday 27/10/08

Squats
60x5
80x5
100x5
110x5
115x2
102.5x5

Military Press
60x8 - miscalculated weight doh! :rolleyes:
65x5
65x3

SLDL
110x8
110x8
110x8

Chins
13
1
2
3
4
5
3

Shoulders were bruised today so I did back squats. The movement feels different after all those front squats. Knees felt sore, they probably need a break, or more food.

#23 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 30 October 2008 - 07:45 PM

Thursday 30/10/08

Bench
60x8
80x8
85x8
90x5

Then the following complex as fast as possible:
60kg Squats x 30
40kg Powerclean(each rep) and Press x 30
60kg Deadlifts x 30
10 chins
10 dips
Collapse on floor

Tried something different today, I'm very unfit it seems :stretcher: . Picked a good night too; 35deg, no breeze...

#24 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 03 November 2008 - 07:49 PM

Monday 03/11/08

Breathing Squats
102.4x14
102.5x10

Military Press
65x7
65x5
65x5

Bent Rows
97.5x6
97.5x6
97.5x6

SLDL
112.5x8
112.5x6

Dips
15
12

Been trying to up the intensity for fitness so i did the exercises with shorter breaks, i might try adding tabata thrusters or judds at the end as well. I need to clean my diet up too, the last couple of weeks it has been a bit dirty so i feel like a fat mess :P . Weight is between 84 and 86kg still.

#25 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 06 November 2008 - 08:31 PM

Thursday 6/11/08

Squats
60x8
80x8
100x8
110x2

Military Press
65x7
65x5
65x3

Bench
60x8
90x3
85x4
85x4

Chins - focused on form to use lats more, absolute dead hang each rep
10
6

Tabata Thrusters
10kg dumbbells - couldn't finish!

Not my best performance today but on the plus side my flexibility with squats has improved, the movement is slightly different so feels a bit new. I was drenched in sweat after the second set of squats, it is fkn hot! I was hopeless at Tabata, lots of room for improvement.

#26 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 08 November 2008 - 07:14 PM

Saturday 08/11/08

Breathing Squats
102.5x12
102.5x5

Military Press
65x6
65x6
65x7 :huh:

Bent Rows
97.5x8
97.5x7
97.5x7

SLDL
112.5x8
112.5x8

Dips
17
12

Tabata Thrusters
10kg dumbbells - still couldn't finish but improved from last time

Squats are weaker but as before my form is better and I'm not sacrificing form to get extra reps. I keep going till i get stuck in the hole.

Edited by Pat_AE86, 16 November 2008 - 09:16 PM.


#27 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 10 November 2008 - 08:48 PM

Monday 10/11/08

Squats
60x8
100x5
110x5
110x2
110x2
110x1

Military Press
65x8
65x7
65x5

Bench
60x8
90x4
95x1
85x6

SLDL
115x8
115x8

Chins
1,2,3,4,5,3,1,2,1

Tabata Thrusters
10kg dumbbells

Edited by Pat_AE86, 11 November 2008 - 12:32 PM.


#28 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 13 November 2008 - 08:35 PM

Thursday 13/11/08 BW 84kg

Squats
102.5x6
102.5x6
90x6
90x4

Military Press
65x8
65x5
65x5

Bent Rows
100x7
100x6
100x5

Tried a couple of high pulls with the 100kg on the bar

SLDL
117.5x8
117.5x4

Dips
20
10

Tabata Thusters
10kg dumbbells

I'm going to take a week off squats as my quads have been feeling strange the last week or so and I'm not getting anywhere. Happy with the 20 dips, last time i managed that i was 70kg!

#29 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 16 November 2008 - 09:03 PM

Sunday 16/11/08

Military Press
67.5x6
67.5x5
67.5x4

Bench
60x8
90x7
90x4
90x4

SLDL
120x6
120x6
120x4

Chins
8,6,4

Tabata Thrusters
10kg dumbbells

#30 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 17 November 2008 - 08:33 AM

Started a new diet on Saturday:

7am
whey shake, oats, banana

9:30am
4 eggs, fruit, nuts

12pm
~200g Kangaroo mince or chicken, Peanut butter sanga

2:30pm
180g tuna, Peanut butter sanga

5pm
~200g Kangaroo mince or chicken,

7:30pm
meat and veg dinner

10pm
250g cottage cheese or whey shake

2am
whey, milk, ice cream, peanut butter, 2 eggs -shake

Friday i was 84kg, this morning hit 85.9kg.

*Edit: got too hungry between meals today so added more food

Edited by Pat_AE86, 17 November 2008 - 03:38 PM.






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