A Fresh Start

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Re: A Fresh Start

Postby Max on Sun Jan 16, 2011 1:14 pm

Looks great man bet your happy to be back into the swing of things :)
Pb's: Bench:140*10 - DL 260*2 - Squat to // 232.5*3
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Re: A Fresh Start

Postby ollie on Sun Jan 16, 2011 10:38 pm

Si - well worth getting up early for!

Ed - probably for the best, that party was a bit of a life shortener to say the least :?

Max - great to be training again. That moment when I felt my shoulder go I knew I was going to be out for a while so it's good to be pushing on again :)
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Re: A Fresh Start

Postby ollie on Thu Jan 20, 2011 5:07 pm

Tuesday 18th January - Shoulders & Arms

A1: EZ bar military press [4-1-X-0] +40kg x 10 / +50kg x 10 / +55kg x 8 / +60kg x 6 / +60kg x 5

B1: DB shoulder press [3-0-X-0] 36kg x 11 / 36kg x 10 / 38kg x 7 / 34kg x 12

C1: DB crucifix raise [4-1-X-0] 8kg x 11 / 8kg x 10 / 8kg x 9

D1: CGBP [3-1-X-0] 60kg x 10 / 90kg x 8 / 95kg x 7 / 95kg x 8
D2: EZ bar curl [3-0-X-0] +40kg x 10 / +40kg x 10 / +42.5kg x 8

E1: Dip [4-1-X-0] +40kg x 8 / +40kg x 7
E2: DB curl [2-0-X-0] 24kg x 11 / 24kg x 10 / 24kg x 9

Tuesday's session - pretty good although quite rushed as I had to leave to get to a funeral.

Hours at work have been really shit again this week but everything's now getting signed off so it should calm down. As a consequence I've not been eating especially well for the most part as I've been getting home at 11pm or later and haven't been able to do any shopping.

Now have 8 weeks til my best mate's wedding and would like to get into better shape for that, so time to knuckle down (although i have a week in Val d'Isere coming up...can't wait!).
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Re: A Fresh Start

Postby ollie on Sat Jan 22, 2011 3:22 pm

Saturday 22nd January - Upper A

A1: Flat bench [3-1-X-0] 90kg x 12 / 100kg x 12 / 110kg x 8 / 120kg x 5 / 90kg x 12
A2: BOR [2-0-X-0] 100kg x 12 / 100kg x 10 / 100kg x 9 / 60kg x 10 (very strict)

B1: EZ military press [3-0-X-0] +50kg x 12 / +55kg x 10 / +55kg x 9 / +55kg x 8
B2: Chin up [3-0-X-0] +20kg x 8 / +20kg x 7 / +10kg x 9 / +10kg x 8

C1: Dip [4-1-X-0] +40kg x 10 / +40kg x 10 / +40kg x 8
C2: DB curl [3-0-X-0] 24kg x 10 / 24kg x 9 / 24kg x 8

Good session today. Things have settled down at work now so I'll have more time to focus on training and eating properly. Haven't really done so since the start of December and was out injured for a lot of that time.

Goals for the timebeing are to work on conditioning - I won't be deliberately restricting calories but will cycle carbs and up the work effort. Should fall off pretty quickly.
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Re: A Fresh Start

Postby Alex on Sun Jan 23, 2011 10:43 am

Strength has come back well for you but I guess you didn't restrict your calories much while off which would have helped some.
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Re: A Fresh Start

Postby ollie on Sun Jan 23, 2011 5:21 pm

I think that's right - on balance I'd rather have gained a bit of fat and have the strength come back quickly than have struggled to get it back.

Sunday 23rd January - Lower A

A1: Power hang-clean [1-1-X-0] 60kg x 5 / 80kg x 5 / 85kg x 5 / 90kg x 3 / 95kg x 3 / 100kg x 2

B1: ATG squat [3-0-X-0] 100kg x 5 / 120kg x 5 / 140kg x 5 / 150kg x 5 / 155kg x 5 / 155kg x 5

C1: RDL [3-1-X-0] 150kg x 10 / 160kg x 8 / 170kg x 6 / 170kg x 6 / 170kg x 6

D1: Leg extension [2-0-X-0] 90kg x 10 / 92.5kg x 8 / 92.5kg x 8 / 92.5kg x 7
D2: Leg curl [3-0-X-0] 70kg x 10 / 70kg x 9 / 70kg x 8 / 65kg x 10
D3: Calf raise [2-3-X-1] L17 x 12 / L17 x 11 / L17 x 11 / L17 x 10

Good session. I was planning on another set of squats but mildly pulled my left adductor so left it there. Didn't affect me for the rest of the workout and think it'll be fine, but just wanted to be safe. Not sure how it happened as the reps felt rock solid and I was well warmed-up.
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Re: A Fresh Start

Postby Rab on Sun Jan 23, 2011 8:29 pm

Looking strong as hell again mate.

Still a fanny
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Re: A Fresh Start

Postby Karlos on Sun Jan 23, 2011 8:45 pm

PHC!...iz nice :)
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Re: A Fresh Start

Postby ollie on Wed Jan 26, 2011 9:18 am

Tuesday 25th January - Upper B

A1: DB shoulder press [3-1-X-0] 36kg x 12 / 38kg x 9 / 38kg x 8 / 38kg x 8
A2: Pull up [2-0-X-0] +15kg x 11 / +15kg x 9 / +20kg x 6 / BW x 10

B1: Incline DB press [3-0-X-0] 46kg x 10 / 46kg x 9 / 46kg x 9
B2: Chest-supported T-bar row [3-0-X-0] +65kg x 11 / +65kg x 9 / +65kg x 8

C1: CGBP [4-1-X-0] 100kg x 11 / 100kg x 9 / 100kg x 8
C2: DB curl [3-0-X-0] 26kg x 10 / 26kg x 8 / 24kg x 8

Decent enough. Bit of a rushed session but was happy with the weights with shorter rests.

Really need to do some cardio to strip off some fat but can't find the motivation in the mornings or the time in the evenings!
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Re: A Fresh Start

Postby ollie on Thu Jan 27, 2011 10:58 pm

Thursday 27th January - Lower B

A1: Power hang-clean [1-1-X-0] 60kg x 5 / 80kg x 5 / 85kg x 5 / 90kg x 3 / 95kg x 3 / 100kg x 1 / 105kg x 1

B1: ATG front squat [3-0-X-0] 100kg x 5 / 120kg x 5 / 125kg x 5 / 125kg x 5 / 125kg x 5

C1: Deadlift [1-1-X-1] 140kg x 5 / 180kg x 11 / 190kg x 8 / 190kg x 8 / 190kg x 7

D1: Leg extension [2-0-X-0] 90kg x 11 / 92.5kg x 9 / 92.5kg x 8 - 50kg x 8
D2: Leg curl [3-0-X-0] 70kg x 11 / 70kg x 10 / 70kg x 9 - 40kg x 7
D3: Calf raise [2-3-X-1] L17 x 12 / L17 x 11 / L17 x 11 / L17 x 10

Happy with that. Slightly overcooked it on the PHCs as the rep at 100kg was pretty slow. Just about managed to catch the 105kg rep but it was very messy. I'll keep them lighter and faster from now on.

Went for some higher rep deads and was pretty happy with 11 reps at 180kg. Left it there although I probably had another grinder in the tank.
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Re: A Fresh Start

Postby ollie on Sat Jan 29, 2011 5:33 pm

Saturday 29th January - Upper A

A1: Flat bench [3-1-X-0] 100kg x 12 / 110kg x 10 / 115kg x 8 / 115kg x 8 / 115kg x 8
A2: BOR [2-0-X-0] 90kg x 12 / 100kg x 10 / 100kg x 10 / 100kg x 8

B1: EZ military press [3-0-X-0] +55kg x 11 / +55kg x 10 / +55kg x 9 / +55kg x 8
B2: Chin up [3-0-X-0] +20kg x 8 / +20kg x 8 / +15kg x 8 / +15kg x 8

C1: Dip [4-1-X-0] +45kg x 10 / +45kg x 9 / +45kg x 8
C2: DB curl [3-0-X-0] 26kg x 10 / 24kg x 10 / 24kg x 8

Good session today again. Benching was probably the highlight.

Tried a new mountain bike earlier as I've been thinking about starting to ride again but not sure I can really justify it as I've not really got the time to use it as I'd like to be able to.
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Re: A Fresh Start

Postby Alex on Sat Jan 29, 2011 7:29 pm

Bench is cruising up nicely. I'm gonna have to switch mine up slightly as been a bit stactic recently.

What bike did you try out?
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Re: A Fresh Start

Postby ollie on Sat Jan 29, 2011 7:45 pm

Couple of grinders in there but was pleased with that volume - coming back from injury I've been fine over 1 set but fatigued quickly after that.

I tried a 2010 SX Trail - couldn't tell much riding around Clapham on it other than that it'd probably climb fine, but that you'd definitely rather be taking it downhill. I told the shop I'd sleep on it and tell them tomorrow but really to get the most out of it I'd want to be using it pretty much every weekend and that means Surrey/Wales all the time, which isn't going to happen. Can't justify having a bike that expensive just sitting around.
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Re: A Fresh Start

Postby Alex on Sat Jan 29, 2011 8:14 pm

Probably a bit much just for trail riding.

Have a friend working for Trek who gets very good staff discount and on 6 months free credit so could have a word and see whats about if you want.
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Re: A Fresh Start

Postby Coop_de_Ville on Sat Jan 29, 2011 8:15 pm

Trek


There is something really sexy about Trek bikes, my road racer is a Madonne 5.2 and sometimes I like to just look at it and maybe even caress it :oops:
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Re: A Fresh Start

Postby ollie on Sat Jan 29, 2011 8:34 pm

Alex wrote:Probably a bit much just for trail riding.

Have a friend working for Trek who gets very good staff discount and on 6 months free credit so could have a word and see whats about if you want.


Thanks Alex. I'll have a think about it and let you know. It's more about whether I'd use it than just the money but a hardtail might make more sense if I go for anything. Got a few mates that ride but not sure it's the right time. Maybe next year once exams are finished.
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Re: A Fresh Start

Postby Alex on Sat Jan 29, 2011 10:48 pm

They're making some good bikes at the moment but have always liked them along with Specialized.

I'm getting one around Easter time and converting my old Roberts Hardtail to a single speed as I tend to do most of my off road riding in the summer months so will get a Remedy.
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Re: A Fresh Start

Postby ollie on Wed Feb 02, 2011 11:17 am

Monday 31st January - Lower A

A1: Power hang-clean [1-1-X-0] 60kg x 5 / 80kg x 5 / 85kg x 5 / 90kg x 3 / 90kg x 3 / 90kg x 3 / 90kg x 3

B1: ATG squat [3-0-X-0] 100kg x 5 / 120kg x 5 / 140kg x 5 / 160kg x 5 / 160kg x 5 / 160kg x 5

C1: RDL [3-1-X-0] 150kg x 10 / 160kg x 8 / 170kg x 6 / 170kg x 6 / 170kg x 6

D1: Leg extension [2-0-X-0] 90kg x 10 / 92.5kg x 8 / 92.5kg x 8 / 92.5kg x 8
D2: Leg curl [3-0-X-0] 70kg x 10 / 70kg x 9 / 70kg x 8 / 70kg x 8
D3: Calf raise [2-3-X-1] L17 x 12 / L17 x 11 / L17 x 11 / L17 x 10
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Re: A Fresh Start

Postby ollie on Wed Feb 02, 2011 11:21 am

Tuesday 1st February - Upper B

A1: DB shoulder press [3-1-X-0] 38kg x 11 / 38kg x 10 / 38kg x 8 / 38kg x 8
A2: Chin up [3-0-X-0] +20kg x 9 / +20kg x 8 / +20kg x 8 / +20kg x 6 -> BW x 5

B1: Decline bench press [3-0-X-0] 100kg x 12 / 110kg x 10 / 120kg x 7 / 110kg x 8
B2: Cable row [3-0-X-0] 65kg x 12 / 70kg x 10 / 70kg x 10

C1: Dip [4-1-X-0] +20kg x 10 / +40kg x 10 / +45kg x 8
C2: DB curl [3-0-X-0] 24kg x 11 / 24kg x 10 / 24kg x 8
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Re: A Fresh Start

Postby julesm on Wed Feb 02, 2011 12:29 pm

trek way to expensive
support british go by a whyte- best bikes on the market by a few good wheels
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Re: A Fresh Start

Postby Spit on Wed Feb 02, 2011 11:51 pm

julesm wrote:trek way to expensive
support british go by a whyte- best bikes on the market by a few good wheels



...if you're a 34 year-old MBR-reading IT consultant living in Sussex.
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Re: A Fresh Start

Postby julesm on Thu Feb 03, 2011 11:57 am

go buy your foreign muck :D
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Re: A Fresh Start

Postby ollie on Thu Feb 03, 2011 3:16 pm

Thursday 3rd February - Lower B

A1: Power hang-clean [1-1-X-0] 60kg x 5 / 80kg x 5 / 85kg x 5 / 90kg x 3 / 95kg x 3 / 97.5kg x 3 / 97.5kg x 3

B1: ATG front squat [3-0-X-0] 100kg x 5 / 120kg x 5 / 127.5kg x 5 / 127.5kg x 5 / 127.5kg x 5

C1: Deadlift [1-1-X-1] 140kg x 5 / 180kg x 5 / 200kg x 5 / 210kg x 5 / 215kg x 5 / 215kg x 5

D1: Leg extension [2-0-X-0] 92.5kg x 9 / 92.5kg x 8 / 92.5kg x 8 - 50kg x 8
D2: Leg curl [3-0-X-0] 70kg x 10 / 70kg x 10 / 70kg x 9 - 40kg x 7
D3: Calf raise [2-3-X-1] L17 x 12 / L17 x 11 / L17 x 11 / L17 x 10

Good strong session this morning. Off to Barcelona tomorrow on a stag do but will get a session in in the morning and try to avoid too much booze this weekend (pffft).

When I get back, the diet starts in ernest. Nothing fancy, just dropping right back on carbs and keeping protein intake high (macros will be 235/60/120 on training days and 235/0/120 on rest days) as well as increasing cardio (I've not been doing any!). I've not really paid close attention to my diet for a while and would like to lean out a bit. The only hurdle is the week I've got snowboarding in a few weeks but I think 6 weeks of living like a monk will do the trick.
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Re: A Fresh Start

Postby Ader on Thu Feb 03, 2011 5:33 pm

ollie wrote:Off to Barcelona tomorrow on a stag do but will get a session in in the morning and try to avoid too much booze this weekend (pffft).
Nice - I had a good time on a stag do in Barcelona - just watch out for the hookers on Las ramblas :lol:
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Re: A Fresh Start

Postby Alex on Thu Feb 03, 2011 8:53 pm

ollie wrote:Thursday 3rd February - Lower B

A1: Power hang-clean [1-1-X-0] 60kg x 5 / 80kg x 5 / 85kg x 5 / 90kg x 3 / 95kg x 3 / 97.5kg x 3 / 97.5kg x 3

B1: ATG front squat [3-0-X-0] 100kg x 5 / 120kg x 5 / 127.5kg x 5 / 127.5kg x 5 / 127.5kg x 5

C1: Deadlift [1-1-X-1] 140kg x 5 / 180kg x 5 / 200kg x 5 / 210kg x 5 / 215kg x 5 / 215kg x 5

D1: Leg extension [2-0-X-0] 92.5kg x 9 / 92.5kg x 8 / 92.5kg x 8 - 50kg x 8
D2: Leg curl [3-0-X-0] 70kg x 10 / 70kg x 10 / 70kg x 9 - 40kg x 7
D3: Calf raise [2-3-X-1] L17 x 12 / L17 x 11 / L17 x 11 / L17 x 10

Good strong session this morning. Off to Barcelona tomorrow on a stag do but will get a session in in the morning and try to avoid too much booze this weekend (pffft).

When I get back, the diet starts in ernest. Nothing fancy, just dropping right back on carbs and keeping protein intake high (macros will be 235/60/120 on training days and 235/0/120 on rest days) as well as increasing cardio (I've not been doing any!). I've not really paid close attention to my diet for a while and would like to lean out a bit. The only hurdle is the week I've got snowboarding in a few weeks but I think 6 weeks of living like a monk will do the trick.


Noooooo, stop doing that - just eat cleaner.
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