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r34skyline

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Wednesday 15th December

 

just a pick and choose today as i've finished the PPP for bench,

 

did

flat bench, 3 x 8 @ 80kg, only 7 reps on last set. Looking back, the best i did at 3 x 8 was 72.5kg i think, i didn't even do 5 x 5 @ 80kg, so i'm well ahead of last time i did a low rep, strength routine. PPP is cool :)

 

decided i'd do some deadlifts and find at what stage did my form start going to crap, so it was just 1 rep efforts, 100 ok, 110 ok, 115 ok, 120 still ok. Hips never went first on either, and i was trying to keep the shoulders back to make sure the back was flat as well. Don't think it was dead flat on the 120, but hips definitely didn't go first, so that's much better than the other times (hips use to go first at much lighter weights than 120) and i don't believe there was any excessive rounding, it felt safe to me.

 

Just wanted to find what i should head for PPP Deadlift when i get back from os. Considering my form on the 120, i know i should pick a higher target than 140kg, but still want to keep this on the good form side, so will start the 140 again when i get back. Never done 3 plates, so even though it's a light dead, it will still be an achievement for me. But as always, will up the target weight if i feel it's too easy.

 

did some chins, bb curls and some other chest exercises

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Tuesday 11th January

 

back from 3 weeks o.s. - unfortunately lost 3kgs, which i guess is what i would expect from just eating breakfast/lunch/dinner - the place i was staying at for the last few days of the trip had quite a nice gym, so i snuck in 2 training sessions, but definitely lost some strength.

 

PPP will continue, i'll see how i go the first few sessions, might need to just do some general sessions for the first few times and just concentrate on eating and then get back into the PPP.

 

Deadlift: 140kg

Squat: 3 weeks left of 120kg

Bench: 100kg or 105kg, not sure which one i'll pick. That's either +10 or +15kg on last time. But i also got 3 reps i think last time of the target weight of 90kg, so the actual 1RM is higher than 90kg (although not at the moment)

 

will have a few sessions and see how i'm going

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Tuesday 11th January

 

trained the same day as the last post, did deadlift PPP

 

Deadlift: new weight 140kg

Week 1 - complete

 

technically i've done i think 3 weeks of this program, but form was pretty horrible when i first started out. Definitely much improved now, but felt it was probably better to start at the beginning again.

 

didn't do much else as i was training with my gf at the time, instructing mostly. She was doing deads as well, 5 x 5, tried to get her to do squats - DB rows

 

Put on about 1 kg since i've got back, but still down about 2. Really want to crack the 80kg mark too, pushing for that. Definitely still down on strength a little

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went a couple other times last week, once with the GF and once on my own.

 

With the GF was pretty much just instructing. She was doing SLDL, front squats, a little mili pressing and some 3kg tabata thrusters at the end

I just did some PC's in between, 3 x 8, 50kg i think, maybe 55kg. then 3 x 8 MP at 45kg

 

then did a really quick session on Saturday, 3 x 8 85kg squats and a few other bits and pieces.

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Friday 21st January

 

Bench: new weight 105kg

Week 1 - complete

 

very straight forward this week, but having a quick look down the rest of the program, it does seem to jump quite quickly, so hopefully i can see this one through as well.

 

just gotta start Squat PPP again now, up to Week 9 for 120kg, but i might start again from say Week 7, just to get back into it a little

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Monday 24th January

 

 

Deadlift: new weight 140kg

Week 1 - complete

Week 2 - complete

 

seemed to have knocked the 'hips first' thing on the head, well... at this weight at least... hardly what you consider heavy at this stage

did some chins as well this day i think, 10/8/6 i believe, 3 x max

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Wednesday 26th January

 

Squat: new weight 120kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

Week 7 - complete

did wk7 this session, decided to just drop back 1 week from where i last left Squat PPP. Not too bad, right knee seems ok.

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Friday 28th January

 

Bench: new weight 105kg

Week 1 - complete

Week 2 - complete

still pretty straight forward

 

i think it was this session i thought i'd treat myself to 3 x 8 at 60kg powercleans (technically 61kg, was a 16kg bar) - i think i went 8, 8, 6 - tough but good. Last few reps i just got the elbows under the bar, started to look more like 1RM attempts :D

 

and on the the wed squat pp day i did a 52.5kg, 3 x 8 MP - will have to check what my prev PB was for this

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Monday 31st January

 

Bench: new weight 105kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

still ok, but don't want to jump yet as wk6/7 look a little challenging, don't want to get ahead of myself too much.

 

Tried some rack pulls but wasn't sure how much to increase by. Did a 3 x 5, JUST above knee height, 140kg, 140kg, 150kg - seemed to lock it out ok - might try a 150kg 5 x 5 next time. Grip might be an issue.

 

Also did 3 x 8, 70kg, Front squats. Rather tough lol :D weak

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Wednesday 2nd February

 

Deadlift: new weight 140kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

form is still holding up

 

did other exercises but i forget which :D

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Thurdsay 3rd February

 

Squat: new weight 120kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

Week 7 - complete

Week 8 - complete

Week 9 - complete

 

the last diary entry for Squat PPP was week 7, but i definitely did wk 8, so i've missed putting that in somewhere (i write down the sets/reps on a little piece of paper, and i have wk8 Squat PPP written down) So this week was wk 9, there was a 115kg x 1 in there which i think was my last PB when doing a strength program, went up pretty easy so hopefully i should be able to see this 11 wk cycle out

 

didn't have time for a whole lot else, did some MP (3 x 8, @ 55kg, 8/5/4) - and some chins

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Friday 4th February

 

Bench: new weight 105kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

 

still going ok on this one

 

what else did i do on this day... i did 3 x 12 box jumps with 12kg KB's at some stage during this week

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Saturday

 

Deadlift: new weight 140kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

feeling slightly heavy relatively... need to do some more complementary exercises i think.

 

also did

bench, bent rows (tried 75kg, 3 x 8, got 8,6,5 i think) - also did some chins, this day might have been the box jump day as well with 12kg KB's.

 

almost got 2 rotations of PPP in this week, just missed a 2nd squat. Will try and do this as long as i can. But i think i definitely need to do more back/PC work

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Tuesday 8th February

 

Squat: new weight 120kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

Week 7 - complete

Week 8 - complete

Week 9 - complete

Week 10 - complete

 

only 1 week to go! there was a 117.5kg squat in here, technically a PB already i think, but will be good to get this cycle done, because it will get me onto Squat PPP 140kg, which is one of the novice level lifts i want to get. 100kg bench, 140kg squat, 180kg dead. Hopefully have the bench in a few weeks, and then get started on the 140kg squat goal shortly after

 

did some 60kg powercleans, 2 x 8 i think, a few other bits and pieces

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Wednesday 9th February

 

Bench: new weight 105kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

still ok this, looks like i'm keeping up with the increasing kg's

 

want to try some hyperextensions, but couldn't anything suitable to lock my legs down on, i suppose i could just use a flat bench?

So i did some good mornings, default 3 x 8, i'm doing it at 50 and 60kg but i'm not sure i'm doing it right. It doesn't seem like i bend over a lot, and it seems like my flexibility is the limited factor? ie stretching through the calves etc? might have to youtube it a bit more

did some snatch grip deadlifts, only 2 x 8 @ 80kg, the weight wasn't too bad but it was the grip that was the problem, kept failing! grrrr..

 

also tried some bulgarian squats - i'm not sure if my back foot was up too high, but was doing this with 20kg DB's in each hand... tough little exercise! balance was fairly shitehouse and 20kg in each hand proved a pretty decent challenge for one leg at a time, but seems like a great exercise though. Will youtube it a bit more

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Thurdsay 10th February

 

Deadlift: new weight 140kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

not sure if i just had a bad day, but this was heavy! :( form not fantastic either... maybe i can't double up on the deadlift too quickly. I'll move deadlift wk6 to later on next week. Disappointing... maybe i'll just do a bunch of complimentary exercises in the mean time

 

tried some bulgarian split squats again, even fresh it was hard! 20kg db's in each hand, 8 reps either leg. Did it at a better height with the rear leg, but these are tough, only did 2 x 8 each leg.

 

then did some close grip bench, @70kg, 8,7,6 - then chins to max, switching to dips to max and back again

 

EDIT: looking back i did deadlifts Wednesday/Saturday/Thursday, 2 day gap then 3 day gap... so basically more than 2 times the actual progression timetable... perhaps that's got something to do with it

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Friday 11th February

 

Squat: new weight 120kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

Week 7 - complete

Week 8 - complete

Week 9 - complete

Week 10 - complete

Week 11 - target weight complete!

1 cycle of PPP bench done, now 1 cycle of PPP squat done :) The 120kg went up pretty easy in the end, so i'll try a +20kg jump and start the 140kg PPP Squat cycle next. 11 weeks from now, hopefully i'll have 2 of the novice lifts accounted for, 100kg bench and 140kg squat. Never done a triple plate anything, so hopefully i can knock it off :)

 

Also did some push-press, thought i'd try some higher reps (per M's recent newsletter) - i was trying for a 3 x 12 of 60kg PP, but ended up being 10,10,6 or something like that. I forgot that's it's kinda difficult having something over-head :D

 

Found a way to do hyperextensions as well! Tried a few a bodyweight, then holding a 10kg plate, then holding a 20kg plate. Did about 10-12 reps each time. Wasn't exactly sure how much weight to use but the 20kg plate was not too bad. Just was trying to make sure my back was nice and straight.

 

then some incline bench with db, and some db curls

 

The weak spot is definitely the deadlift. Thinking maybe of training once a week at PTC just for the back, but might just give the good mornings/hyperextensions a bit of time to first, as i haven't been doing them and see if we have any improvement.

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Saturday 12th February

 

AAA day :)

 

PC: new weight 75kg

Week 5 - complete

Week 6 - complete

woh... apparently wk5 last time was not too bad, well wk6 was a bit of a tricky one :D haven't done a bunch of PC's for a while though - plus i think i needed to give my back a break. Did 3 PPP dead sessions in less than a week i think, plus complimentary exercises, so i think back was just a bit tired

 

 

PP: new weight 80kg

Week 5 - complete

Week 6 - complete

this was ok

 

FS: new weight 80kg

Week 4 - complete

said i'd try wk4 @ 80kg next time, so i did, pretty straight forward as well.

 

 

right knee is still having this dull ache, and i think i might have some alignment issues... might skip PPP squat this week and just do PPP bench and dead - Squat ready for a new cycle anyway, so not too fuss leaving it for a week or two.

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Wednesday 16th February

 

Bench: new weight 105kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

a little apprehensive for this week as it included my prev PPP cycles target weight (90kg) but x3 - but smashed it in the end, and could have kept going, so i was pleased with that :)

The next big test is going to be a 100kg rep, even though it's not the target weight, there's going to be some weights i haven't done before coming, so should be interesting.

 

did 75kg bent rows, 3 x 8, about the same as bench as the last time i tried 3 x 8 at 80kg on bench i'm pretty sure i didn't get it. So i guess both are on 77.5kg

 

Also did some good mornings with 50kg, 10,8,8 something like that - i'm not sure how heavy to do this

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Thursday

 

Deadlift: new weight 140kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

 

wasn't even sure whether to do PPP dead this week, but checked the journal and it has been a full week since i last did PPP dead (last thurs) so i thought it was a long enough break after last session feeling very heavy. Thankfully, today felt pretty good :) the heaviest part of the session, 120kg x 3, was heavy but wasn't such a struggle as practically the whole session was last week. And the subsequent sets either side of the heavy one were pretty straight forward. So i'm happy with that. Wasn't sure if it was the break, or doing more hypers/good mornings/chins/bent rows.

 

also did some chins, 10/7/6, something like that, some pressing movements, and some curls

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Update

 

i'll just an all-in-one post for last week

 

Monday 21st February

 

Bench: new weight 105kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

Week 7 - complete

was pretty straight forward from memory

 

 

 

Wednesday 23rd February

 

Squat: new weight 140kg

Week 1 - complete

heavy!! Right knee just isn't right either. I think i'll have to stop squatting in my runners for starters. This is a +20kg from last time, i'll try wk2 of 135kg next week.

 

 

 

Thursday 24th February

 

Deadlift: new weight 140kg

Week 1 - complete

Week 2 - complete

Week 3 - complete

Week 4 - complete

Week 5 - complete

Week 6 - complete

Week 7 - complete

this was weird. Again, still trying to make sure the hips don't go first and keep the back flat. I think i've pretty much conquered the hips problem which is nice :) but the back is still rounding too much for my liking, but i think i may have found something in the last few reps/sets of this session. I was just trying to keep the back flat, which is not really going to work when you have 120kg hanging off you, so for the last couple sets i really concentrated on pulling the damn thing back with my shoulders... much better! it's so bloody obvious too... it's a pulling movement, so pull! I'm trying to keep this perfect form thing going but i think in reality in order to achieve that if i just thinking about pulling hard, the back will take care of itself.

I think the other issue is that i was trying to pull too vertical, so i concentrating on really pulling BACK once past the knees. But also not hyper-extending on the end either.

Interested to see how this goes next time.

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clear out the cobwebs...

 

update.

 

was in NZ for 3'ish weeks from mid march to early April - 78kg before left, 73kg on return :( i hate losing weight so quickly on holidays

 

i have been training a bit since, but just haven't gotten back into full swing yet. Right knee still seems a bit niggly, and the -5kg is not helping in the poundage stakes :(

 

i think the PPP targets i had from last time are too heavy at this stage, so i'm figuring out the best way to proceed - will prob jump over to the proraw forum as well

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