Spliced and diced - perhaps one day, a little shredded!

Welcome to my blog :biggrin:

This is quite possible the most convoluted blog on TSR. It started off nearly a year ago with me being a gym bro, doing one body part a day and making precisely nought progress. This changed in the spring with me deciding to run a marathon with two flatmates. So I spent the spring and summer running and running some more! When it came to the marathon in September, heat and drinking Lucosade sport almost killed me; but I got there, with an awesome sprint finish. Time was 3 hours 59mins 30 seconds. I planned to run it in under 4 hours so I got there just :biggrin:

I might have been able to run it faster if it was cooler and I just drank water and ate jelly babies like I did in training :tongue:

Anyway, returned to lifting and some cycling after a few days of not being able to walk. Was a bit of a gym bro again, not much in the way of routine. Realising that I was wasting my time, I'm now doing a bastardised SS, with pullups/chins and Tbars/pendlay/cable rows/ inverted rows instead of power cleans. I progressed was going well, however a prior back injury flared badly which led to me stopping squatting and deadlifting

I then tore my meniscus and I had surgery for that 8 months later, which meant lower body work. I stopped lifting for a while as an attempt to heal it. I also started swimming.

My knee still isn't sorted but I'm back in the gym having had another 2 months off training post knee operation. Hopefully 2015 will be the year I can train properly!

Any questions, feel free to quote or PM

Never forget - "Push yourself, push yourself until you can think there is no more you can do, then take another step and another. One foot infront of the other; there is always more in your tank, you just have to believe.
Reach your potential - you can conquer any challenge, great or small. You know it. I know it. Now do it."

AC

Current PBs as of 05/3/14

Squat 1rm 125kg
3 x 3 120kg

Deadlift 155kg 1 x 5

Pause Bench 107.5kg

Pendlay rows 87.5kg x 3

Lifting bro style from first session

Spoiler

(edited 10 years ago)

Scroll to see replies

Reply 1380

Angry cucumber

Original post

by TooEasy123

Oh, don't you usually use mobile though? I tend to get GPS errors under bridges or trees.

Yeah ofc give or take a few feet, but the difference between mine and his on the same route is usually like 500ft different lol, which is massive. The garmins specific to cycling have something that senses elevation changes more accurately. Mine's just a wrist watch

Yeah the garmin watches mighten be as accurate, but they're still pretty good tbf. One of my housemates has one

Been using a garmin edge for the last month or so, my uni cycling bought a pair and I'm using one atm :biggrin:

Reply 1381

Angry cucumber

OHP
20kg 1 x 8
40kg 1 x 5
45kg 1 x 5
50kg 1 x 3
55kg 2 x 5
60kg 3 x 1

Pendlays
70kg 1 x 5
75kg 1 x 3
80kg 1 x 3
82.5kg 1 x 3

Bench
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
75kg 1 x 1
80kg 1 x 8
1 x 7
1 x 6

Lat pulldown
155lbs 3 x 7

DB incline bench
25kg DBs 1 x 10

Lateral raises
7.5kg DBs 1 x 6
2 x 10

Skullcrushers
12.5kg DBs 1 x 8

Curlz
17.5kg 2 x 6

Cable woodchop one handle
Level 11 1 x 10

Posted from TSR Mobile

Reply 1382

Angry cucumber

Need to have a think re: lifting. Stalling on everything

Deads
60kg 1 x 5
100kg 1 x 5 sluggish
120kg 1 x 3
130kg 1 x 1
135kg 1 x 1
140kg 1 x 1
145kg 1 x 6 PB
Yes it might be a PB but its not better than 150kg for four. Pulls were slow off the floor.

SLDL
100kg 3 x 6
Felt this more in my back than hamstrings. Will do some research as I've never done them before.

Ab roll
10kg 2 x 10
1 x 8

Leg press
Up to 130kg 3 x 8

Hanging leg raises
1 x 10

Snatch deads
70kg 1 x 8
90kg 1 x 8

Split squats
17.5kg DBs 1 x 10

Posted from TSR Mobile

Reply 1383

Angry cucumber

12.3miles
40:25 minutes

Just did a loop of the TT circuit locally. Legs far too tired and sore to do much else

Mad max is an interesting movie if anyones interested. Would recommend you go see it in the cinema than get it at home/ computer.

Reply 1384

Angry cucumber

1.3mile run
10:24

Reply 1385

Angry cucumber

1000m in around 30-35mins

Posted from TSR Mobile

Reply 1386

Motorbiker

Original post

by Angry cucumber

A pb is a pb. Nice work on the deadlifting.

What is your planned progression on deadlift in future?

Posted from TSR Mobile

Reply 1387

Angry cucumber

Original post

by Motorbiker

A pb is a pb. Nice work on the deadlifting.

What is your planned progression on deadlift in future?

Posted from TSR Mobile

It was meant to be linear progressing. I'm finding recovery too hard though as I'm eating maintenance/ slightly below. Going to do a bit more volume spread out with some speed work. Will write it out later.

Posted from TSR Mobile

Reply 1388

Motorbiker

Original post

by Angry cucumber

Recovery will be tough with the amount of cardio you're doing on top of lifting. Especially at maintenance calories or less.

Posted from TSR Mobile

Reply 1389

Angry cucumber

16.1 miles on the bike
55:27

Original post

by Motorbiker

Recovery will be tough with the amount of cardio you're doing on top of lifting. Especially at maintenance calories or less.

Posted from TSR Mobile

Yeah not helped by uni now being a savage endevour everyday cause 4th year which means I'm tired anyway. Will write out routine properly tonight.
Just realised as it's bank holiday tomorrow gym will be closed. So I'm going to have to go to the gym today cause **** doing a double session on Tuesday. Time to sink protein and eat carbs like never before....

Reply 1390

Angry cucumber

3hours of exercise today

So tired. Give me carbs

Deficit speed deads
60kg 1 x 5
80kg 1 x 5
100kg 1 x 5
110kg 5 x 3
Nice all DOH

Trap bar deads speed
60kg 1 x 5
100kg 1 x 5
110kg 1 x 5
120kg 1 x 8

Bench
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
80kg 2 x 8
1 x 6 Didn't want to grind so stopped

Hamstring curls
Up to 63kg 3 x 8

OHP
50kg 2 x 6

Chins
1 x 5
1 x 8

Ab roll
+10kg 2 x 10

Posted from TSR Mobile

Reply 1391

Angry cucumber

So routine

As I tend to hammer cardio on the weekend not recovering for heavy deads again on Monday. Also squatting can't be regular it was starting to mess with me once more.

So routine.

M - Leg press 3x 6-12
Speed deficit deads 3-5 sets of 70% ish
Trap bar deads and/snatch grip deads for a heavy ish set for 8
Hamstring curls
Light bench like today

T - Medium bench so 5 x 5 or similar.
Pendlays 3-5 x 3-7
Light OHP 2-3 x 5-8
Lat pull down 3 x 7-10
Skullcrushers or tricep pushdowns
Abs

W - OHP if I can get to gym, heavy 3 x 5
Some misc back work

T - bench heavy if OHP the day before if not press from day before.
1-2 x 4+
Deadlifts heavy triple
Pendlays 3 x 8+ -10-15%
DB incline 3 x 8+
Cable row 3 x 8
Tricep accessory and abs

F - Leg press as before
Deadlifts working 1-3 x 4-7
Split squats
Hamstring curl
Pressing here shifted if miss Wed
Abs

Also changing diet. Adding a **** lot more protein from shakes. As in 40+ more grams+. The amount I've been eating isn't enough!

Posted from TSR Mobile

(edited 10 years ago)

Reply 1392

Motorbiker

So you plan to deadlift Monday, row Tuesday, more back work weds and then more deadlift Thursday and Friday.

When is back recovery day?

Posted from TSR Mobile

Reply 1393

Angry cucumber

Original post

by Motorbiker

So you plan to deadlift Monday, row Tuesday, more back work weds and then more deadlift Thursday and Friday.

When is back recovery day?

Posted from TSR Mobile