Monday 27th April - Chest & Biceps

Movements: (90s rest between sets)
30° incline DB press (3-1-X-0): 30kg x 15 / 36kg x 10 / 38kg x 10 / 40kg x 7 / 36kg x 10
15° incline fly (4-1-X-0): 20kg x 10 / 22kg x 10 / 24kg x 10 / 24kg x 10 / 26kg x 8
15° incline smith press (3-1-X-0): +60kg x 15 / +70kg x 10 / +80kg x 7 / +80kg x 6
Dip (3-1-X-0): BW x 10 / BW x 10 / BW x 10 / BW x 10

45° incline DB curl (2-0-X-1): 20kg x 10 / 20kg x 9 / 20kg x 8 / 18kg x 9 - D/S: 12kg x 7
DB preacher curl (3-1-X-1): 16kg x 11 / 16kg x 10 / 16kg x 8 / 16kg x 8

Notes:

The elbow is now very much on the mend thankfully. I saw the osteopath again today and she's well and truly isolated the problem. I had very tight tendons both above and below the elbow, and I think it's been the one above that's given me the most grief, but she really loosened it up well today. Still hurts quite a bit after the treatment but managed to get through this session pretty well. Still clicking slightly towards the end of the pushing movements, but a hell of a lot better. Should improve over the next fortnight with stretching and ice, then I may need one more treatment after that

I've kept up my training despite everything that's been going on (work, injury etc), but have been a bit slack and drinking quite a bit, so I've softened up over the last 6 weeks or so. Strength still seems to be there, though, and size is as well, so it's not all bad. Going to knuckle down for the next 8 weeks now before my next holiday, so will be very disciplined for a while.

I've been given an ultimatum at work, which is that if I'm not managing my team within 2 months, then it's probably time for me to move on. GIves me quite an incentive to put some serious graft in, however I'm not going to let it take over - more to life than that, which is why I got out of bean counting.

Enough bullshit anyway! All in all I was quite pleased with today's session, especially considering that I haven't really trained my chest properly for 5 weeks or so. Felt good to be pressing 40s again in comfort. I haven't dipped for about 2 months and with those and the smith presses I was protecting the elbow more than anything.

Biceps work was good and strong

Good shit Ollie. Without meaning to sound like your Mum, pace yourself for a few weeks yet- it's not about getting stuck in an ongoing cycle of pain/physio/rehab, sometimes you do just have to be patient and play the long game (I am spelling this out for my benefit as much as yours as my cast comes off in a week and I'm gagging to lift some heavy weights again, but know my hand will take some work to get its grip strength back first).

Glad to hear that work has a resolution of sorts too, I haven't envied your position much on that score. Are you pleased enough with their ultimatum, i.e. does it seem fair?

Another journal! Competing with Mark?! Rab will be on your case soon

Glad the osteo has helped with the elbow issues. Might be worth you going every now and then in the future just to keep on top of the problem. Sounds very promising!

Hmm. Not sure about the work thing. I remember you saying how hard you work there anyway? Still sounds to me like they are being absolute wankers?

With everything, not surprised you have loosened the reins a bit on the dietary front. Also good to know I'm not alone!

Keep at it Ollie...

Thanks guys.

Yeah work has been a real nightmare, it's so up and down and I've been pretty stressed, but left on a good note yesterday by getting something done to a tight deadline that should net the business a pretty substantial wedge in insurance claims. The programme I'm on is for fast-track management, so it's really up to me to make a success of it. One of the girls I joined with was made to walk the plank this week, so pressure's certainly on.

Elbow feels 90% there now and I got through my shoulders session trouble free today, which was the one I was fearing the most. CGBP was the only movement that gave me any trouble. Strength is still just about there as well, thankfully

Last few sessions:

Tuesday 28th April - Legs

Movements: (90s rest between sets)
Front squat (3-1-X-1): 60kg x 10 / 100kg x 6 / 110kg x 6 / 120kg x 4 / 120kg x 3 / 100kg x 6
Leg extension (2-1-X-1): 90kg x 8 / 92.5kg x 8 / 95kg x 8 / 95kg x 6 - d/s: 45kg x 7

RDL (off platform)(3-1-X-1): 100kg x 10 / 140kg x 6 / 150kg x 6 / 160kg x 6 / 160kg x 6
Leg curl (2-1-X-1): 65kg x 10 / 70kg x 8 / 70kg x 7 / 70kg x 6 - d/s: 35kg x 6

Seated calf raise (3-0-X-1): +60kg x 10 / +60kg x 10 / +60kg x 10 / +60kg x 10


Thursday 30th April - Back

Movements: (90s rest between sets)
Deadlift (1-1-X-0): 140kg x 5 / 180kg x 5 / 200kg x 5 / 210kg x 5 / 210kg x 3 / 180kg x 5
Bent over row (2-1-X-1): 80kg x 15 / 100kg x 10 / 105kg x 8 / 110kg x 6 / 80kg x 10
Wide grip chin (2-1-X-1): BW x 13 / +10kg x 9 / +10kg x 7 / +10kg x 6 / BW x 9
Chest supported t-bar row (3-1-X-0): +60kg x 10 / +70kg x 8 / +70kg x 7 / +70kg x 6
DB shrug (3-1-X-0): 40kg x 10 / 42kg x 10 / 42kg x 10


Friday 1st May - Shoulders & Triceps

Movements: (90s rest between sets)
DB shoulder press (3-1-X-0): 20kg x 15 / 30kg x 10 / 32kg x 8 / 32kg x 7 / 30kg x 8
Military press (2-1-X-1): 50kg x 12 / 60kg x 10 / 65kg x 8 / 65kg x 7
Standing lateral raise (1-1-X-0): 18kg x 10 / 20kg x 8 / 20kg x 8 / 20kg x 8
Incline prone raise (3-1-X-0): 10kg x 10 / 12kg x 8 / 12kg x 7 / 12kg x 7

Close grip bench press (3-1-X-0): 60kg x 10 / 80kg x 10 / 90kg x 7 / 90kg x 6 / 80kg x 7 / 60 kg x 10
Rope pushdown (2-1-X-1): +35kg x 10 / +40kg x 8 / +40kg x 7 / +35kg x 9

nice work Ollie considering the other stuff going on

Like KP says, still strong despite the elbow & pressure at work mate.

Very strong Ollie. Any news re the job?

Cheers, only news is that I'm safe for now really. Just going to be a lot of pressure for the forseeable but I just need to deal with it, and probably to stop thinking about it so much as it only stresses me out. Not going to let it do that to me any more...life's too short

Tuesday 5th May - Chest & Back

Movements: (100s rest between supersets)
A1: 30° incline DB press (3-1-X-0): 30kg x 15 / 40kg x 10 / 42kg x 7 / 42kg x 6 / 34kg x 11
A2: DB row (2-0-X-1): 40kg x 10 / 44kg x 9 / 48kg x 8 / 48kg x 8 / 50kg x 7

B1: 15° incline smith press (3-1-X-0): +60kg x 15 / +70kg x 10 / +80kg x 8 / +80kg x 6
B2: Chest supported T-bar row (3-0-X-1): +60kg x 10 / +65kg x 8 / +70kg x 8 / +70kg x 8

C1: Dip (3-1-X-0): BW x 15 / +20kg x 10 / +20kg x 9 / +25kg x 7 / +25kg x 5
C2: Chin-u p(3-1-X-0): BW x 12 / +5kg x 10 / +10kg x 8 / +10kg x 7 / +15kg x 5


Wednesday 6th May - Lower
Movements: (90-120s rest between sets)

Front squat(3-1-X-0): 60kg x 6 / 100kg x 6 / 110kg x 6 / 120kg x 4 / 130kg x 2 / 110kg x 5 / 100kg x 5

Deadlift (0-1-X-1): 140kg x 10 / 180kg x 5 / 200kg x 5 / 210kg x 4 / 220kg x 2 / 200kg x 4 / 180kg x 5

Calf raise (4-0-X-2): +60kg x 10 / +60kg x 10 / +65kg x 9 / +65kg x 10

Notes:

Decided to change my training up a little to freshen things up and help my conditioning. All things considered I'm pretty pleased with strength at the nmoment and my elbow seems to be 99% better. May need one more treatment, but I'll decide when I train shoulders tomorrow. Fingers crossed

Good work there Ollie, excellent weights especially training antagonistic muscles.

how much do you weigh Ollie?

Nice work Ollie, looking strong.... those front squats are immense mate.

Bison wrote:Nice work Ollie, looking strong.... those front squats are immense mate.

x2

Deadlifts pretty good for coming behind that too.

Cheers guys

kp1512 wrote:how much do you weigh Ollie?

Haven't weighed myself for a good month or so. Somewhere between 84-87kg dry. Will have a check tomorrow morning

Friday 8th May - Shoulders & Arms

Movements: (90-100s rest between supersets)
A1: DB shoulder press (3-1-X-0): 24kg x 12 / 30kg x 10 / 32kg x 8 / 34kg x 7 / 30kg x 9
A2: Standing lateral raise (3-1-X-1): 14kg x 10 / 16kg x 8 / 16kg x 9 / 16kg x 8 / 14kg x 9
A3: Standing lateral raise (3-1-X-1): 10kg x 9 / 10kg x 8 / 10kg x 8 / 10kg x 8 / 6kg x 13

B1: Dip (3-1-X-0): BW x 15 / +20kg x 9 / +25kg x 8 / +25kg x 8 / +30kg x 6
B2: Incline DB curl (3-0-X-1): 18kg x 11 / 20kg x 9 / 20kg x 7 / 20kg x 6 / 12kg x 9

C1: Rope pushdown (3-1-X-0): 40kg x 10 / 40kg x 9 / 40kg x 8 / 40kg x 7
C2: Laying cable curl(2-1-X-1): 30kg x 10 / 32.5kg x 8 / 35kg x 7 / 35kg x 6

Notes:

Really good session today. Elbow was fine apart from when I moved up to 34kg DBs on the shoulder press, at which point the tendon started to click out of place again during the eccentrics. Not too bad at all though - it's continually improving with stretching so I may give it another week before having more treatment.

It's good to be getting back into it in any case and enjoying training again. Planning a full body session tomorrow

Saturday 9th May - Full Body

Movements: (90-100s rest between sets)
Clean & Press (3-1-X-0): 60kg x 5 / 65kg x 5 / 70kg x 5 / 70kg x 5 / 70kg x 5

B1: ATG squat (3-1-X-1): 100kg x 5 / 120kg x 5 / 140kg x 5 / 140kg x 5 / 140kg x 5
B2: RDL (3-1-X-1): 100kg x 5 / 140kg x 5 / 160kg x 5 / 160kg x 5 / 160kg x 5

C1: Wide grip chin (3-1-X-0): BW x 12 / +5kg x 10 / +5kg x 9 / +10kg x 7 / +10kg x 6
C2: Press up claps (1-0-X-0): 20 / 20 / 20 / 18

PWO cardio: x-trainer: 10 minutes @ 150-160bpm

Notes:

Bit of a random session yesterday, but hard work. Going to do a session like this once a week just for fun and to help with conditioning.

Will also start to up the cardio from now on. I haven't done any for about 3 months

Good plan. A full body is a nice way to start the weekend, sort of allows you to go out and drink and have a curry with the lads as you've earnt it.

Ollie are you doing these as supersets or having 90 secs break between each set?

Bison wrote:Ollie are you doing these as supersets or having 90 secs break between each set?

Squats/RDLs and Chins/Claps were as supersets. Taking maybe 15s rest between squats and RDLs to catch my breath.

The squat/RDL pairing is especially nasty and quite vomit inducing, but that's how I like to train

LOL you nutter.... I think you'd make a great training partner

Impressive stuff mate, hope the elbow holds out!

Cheers. It's a million times better and improving all the time, but I'm going to have another session with the osteo tomorrow. Should be right as rain after that I think

Monday 11th April - Chest & Biceps

Weight: 86kg (dry)

Movements: (90s rest between sets)
30° incline bench press (3-1-X-0): 60kg x 15 / 80kg x 10 / 90kg x 7 / 95kg x 5 + 2
15° incline DB press (3-1-X-0): 30kg x 10 / 40kg x 10 / 36kg x 9 / 34kg x 10 / 30kg x 9
Wide grip dip (3-1-X-0): BW x 12 / +25kg x 9 / +25kg x 7 + 2 / BW x 15
FST pec deck (3-1-X-0): 45kg x 10 (x7)

45° incline DB curl (3-0-X-1): 20kg x 10 / 22kg x 8 / 22kg x 7 / 16kg x 8 - DS: 12kg x 8
Alternating hammer curl (2-1-X-1): 22kg x 10 / 24kg x 8 / 24kg x 8 / 24kg x 7
FST laying cable curl (3-1-X-1): 17.5kg x 10 (x7)

Notes:

Chopping and changing a bit recently. Now my elbow is sorted though I've decided to go back to an FST programme as I found it really effective before. Not quite sure why I changed from it in the first place. I've also changed my set and rep patterns and decreased volume slightly to protect my elbow.

Pretty pleased with this. Haven't done much barbell benching lately but hope to make some good progress on it.

Change is as good as a rest. You sound a lot more cheerful Ollie, which can only be good. Watch the elbow. Maybe the barbell bench pressing is better for it as there is less instability in the lift.

Thanks Lys Definitely feeling more positive now - training's such a good release of frustration so having a dodgy elbow was a double whammy!

Tuesday 12th May - Legs

Movements: (90s rest between sets)
Front squat (3-1-X-1): 60kg x 10 / 100kg x 6 / 110kg x 6 / 120kg x 4 / 130kg x 2 / 135kg x 1 / 100kg x 6

Platform RDL (3-1-X-1): 100kg x 10 / 140kg x 6 / 150kg x 6 / 160kg x 6 / 160kg x 6 / 160kg x 6

C1: Leg extension (2-1-X-1): 92.5kg x 8 / 92.5kg x 8 / 95kg x 7 / 95kg x 6 - d/s: 45kg x 7
C2: Leg curl (2-1-X-1): 65kg x 10 / 70kg x 8 / 70kg x 8 / 70kg x 7 - d/s: 35kg x 6

Seated calf raise (3-0-X-1): +60kg x 10 / +62.5kg x 10 / +62.5kg x 10 / +62.5kg x 10

PWO cardio: x-trainer: 10 minutes @ 160bpm

Notes:

Awesome session this morning. Front squats were really strong. 140kg next week - will try to video it.

Added an extra set at 160kg on RDLs. They really hit hard today off the platform.

Sweet Fronts.

wish I could sue a proper clean grip