Uglok's Regime of Pain.

Thank you fin (you realise I say your name at the end of -every- training session? lol)/maurice (never knew you were Dutch!).

Realised i'm playing rugby this Saturday and want to be relatively fresh - thus I will not do any more leg work at all this week. To be honest my thighs and lower back will welcome the break -- only 1 more heavy week next week and then onto a different cycle. As a result of the extra day's rest, I upped the volume even more than planned this session.

Lower body volume
Squat:
1x10x20kg
1x5x60kg
3x7x70kg
6x7x80kg

Notes - Could feel this one!


Upper body strength
Chinup:
1x5xBW
3x3xBW+17.5kg

Chest dip:
1x5xBW
3x3xBW+25kg

Notes - No problems. Couldn't quite make sternum on the very last rep of very last set of pullup, but didn't force it and the pull to the bar was clean and easy. I shall still pop into the gym to do these Thurs/Friday. Although my form for these has been strict (about 2-1-2 tempo), next week I shall concentrate on a longer pause at the respective top/bottom of each lift and a forced pause mid-eccentric phase.


Assistance
Situp:
3x20x(1st rung decline)

Notes - Can feel these, glad to be doing the hip flexor work. Mid-first set had an issue with quite bad pain in my big toe, but changed foot placement and no more problems.

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Had a fair bit of walking to do today, so far ~5miles. Two minds about jitsu tonight (again! lol), lotta work to be done and another practice rather than training session. Oh, gained approx 3-4lbs in past 6 weeks, fairly sure i've lost a little bit of fat too.

Rugby was cancelled! Was gutted, played some 5-a-side football instead etc. but just wasn't the same. Had an opportunity to go to the gym briefly, so went in and did some deadlifts. Can't remember the early/warm up work but ended along the lines of:

100kg x1
130kg x1
150kg x1
160kg x1
170kg x1

Clear, new PB -- Could feel that in the lower back and felt like i'd sacrifice form by going higher, so left it at that.

Thanks Maurice - it was a pleasant surprise!

Short on sleep, poor nutrition, too much time spent with girlfriend, 6th week of routine (tedium running high) and well into my off-cycle of creatine (which has made a noticeable, if slight difference)... a poor workout to say the least.


Lower body volume
Squat:
1x10x20kg
1x5x60kg
3x10x70kg
3x7x80kg

Notes - Low on the volume as it just wasn't feeling right and I didn't want to force it.


Upper body strength
Chinup:
1x5xBW
3x3xBW+17.5kg

Chest dip:
1x5xBW
3x3xBW+25kg

Notes - Difficult to force the pauses/controlled descents, but just about managed.

Assistance
None

Notes - Had overrun my rest times and was really not in the spirit today.

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So - for the changes. New routine time! Hurrah! Going on a big shop within the hour to stock up on healthy foodstuffs oncemore and get the ball rolling back into an healthy pattern. Needed the pigging out and so on over the past week, but it has gone too far! Will post new routine here shortly.

Wow uglock nice you did biochemistry? Im thinking of getting into that but it looks extremely hard but its very interesting.

anyways about your workout
I thought legs should always go first on a workout, so why is the back squats like near the last exercise?

looks good though

Mate, I just saw your workout(s), it's pretty intimidating.
How he hell do you lift 100kg with your calves? I can't even imagine doing that at home without the aid of a machine.
150kg of DL, that's cool
I'm more impressed with your Squats though...

How long did it take you to get so strong?

BTW, why do you not upload photos?

Thank you David - I never have used a calf machine, barbell across the back and a thick plate to put the balls of my feet on is the only type of calf raise I do - freeweights.

How long is a piece of string? I have done various forms of training my entire life, most of it not at all geared towards strength. What I can say is that 8 years or so ago there was a time I couldn't do 10 pushups, 6 years ago I couldn't do a single pullup.

I think in total, someone training regularly and dedicated to their lifting could get to my strength within 12-18 months.




Thanks 100tonlifter, appreciate it.

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Today - chest workout. Ouchies, legs were aching in various places from jitsu/rugby training over the past couple of days. Failures are underlined.


Chest
DB bench  || 25kg (12, 12, 12, 12, 10)
Military press  || 40kg (8, 5, 5, 5, 8 )
Chest dips || BW (8, 10, 9)
Back squat || (40kg x5, 60kg x5, 80kg x5, 90kg x5, 100kg x5)
Incline flies || 15kg (10, 7, 7)
 (supersetted) side raises || 7.5kg (10, 8, 8)

Squatting felt good, last set was tough so maxing the same next week. Triceps were absolutely murdered by chest dips, hence the low-ish reps. Flies felt very tough at the end... shall push on. No leg workout this week as playing multiple rugby games this w/e and wish to be relatively fresh.

Update: played in a rugby tournament last weekend, end of the second game twisted my ankle. Was the very last tackle of the game, took down their biggest player and we won but either way the next day was too painful to play again. Team went on to semi finals without their captain and unfortunately lost. C'est la vie!

No running, leg workouts, jitsu or similar for 2wks until this heals. More discomfort than anything else at the moment, but can't go through the full ROM or walk up/down stairs without a tinge of pain. Strapped up and will let it sort itself out. Yesterday's workout (sets to failure underlined):

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Chest
DB bench  || 27.5kg (10, 10, 10, 10, 9)
Military press  || 40kg (6, 6, 6, 6, 8 )
Chest dips || BW (10, 10, 9)
Incline flies || 15kg (10, 10, 9)
 (supersetted) side raises || 7.5kg (12, 12, 8)

+ couple sets tricep extensions and kickbacks finish off (considering this is 5 sets shorter than it should have been!).

Military press was too easy, biggest problem is triceps tiring from the DB bench so sets 3-5 of the MP are easier than sets 1-2 due to the longer rest accumulating!

Chest dips, again, triceps knackered -- they will be the limiting factor for some time.

Yes moon, db weights are always per hand.

Ankle still playing up -- making me nervous for a fitness test (bleep test) I have in 2wks time........ will have to just strap it up tight and hope!


Last week's back workout:


Back
Back extension (on apparatus) - 10x (BW, +10kg, +20kg, +20kg, +20kg)
Wide pulldown - 12x (6plates, 8pt); 10x (9pt, 9pt, 9pt)
Low cable row - 12x (6pt, 7pt); 8x (8pt, 8pt, 8pt)
Rear delt DB row - 20kg (x6, x6, x6)
Chinups - 5, 5, 4

Was a knackering one. Don't trust the weight values on the machine stacks, so listing number of plates they were instead. Back extension was performed like this but the equipment angle was slightly more vertical than in that exrx example. Actually really enjoyed them, got a pleasant contraction and pump out of it. They were substituting deadlifts until my ankle is back to full health.

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Today's workout:


Chest
DB bench  || 27.5kg (11, 11, 11, 10, 7)
Military press  || 40kg (7, 7, 7, 7, 7 (and 8th final rep this set but was a pushpress!)
Chest dips || BW (11, 10, 9)
Incline flies || 15kg (10, 8, 8 incline presses)
 (supersetted) side raises || 7.5kg (12, 12, 12)

For some reason was just too fatigued to get into position for last set of incline flies and went for presses instead (which were surprisingly killer). Good workout, happy with the progress. Will aim for 5x11 in db bench, 5x8 MP, 3x11 CD and 3x10 in IF next week also.