Well here is Part 2!! I figured it would be a good idea to start this second journal as I am now beginning my journey on my swimming specific weight training and the final leg of my body fat journey very soon to start too. To me, this feels like the start of my real journey...

So... I am going to start by re-posting my goals and aims to re-iterate to myself what I am aiming for, and will then go over my first session.

I will be asking the mods to merge this with my first one so it doesn't get all confusing!

GOALS & PLANS - PART 2

2009

My OVERALL goal for 2009 is to get to 16%-17% BF and to maintain it.

My SECONDARY goal for 2009 is to develop and carry out a strength training plan aimed specifically at swimming - to get me in a good position for 2010. I have a book on weight training for swimming so I will be looking at that over the next couple of weeks and putting some plans together.

My CONSTANT goal for 2009 is to continue learning. I will continue learning, researching, planning etc so that I can take control of my own training and nutrition in the long term.

2010

In 2010 I plan to:

1. Maintain BF levels at 16% to 17%.

2. Ensure a more tailored and specific training/nutrition programme aimed specifically at my swimming.

3. Have a spot on swim season where I go all out and push myself to my limits!!!!

THURSDAY 5 FEBRUARY 2009

Well, this was my first session of the training taken from the Weight Training For Swimming book.

I've had to tweak a couple of the sets reps wise given my lack of strength and experience on some of the exercises, but that will come.

It was a bit weird tonight as I lack a lot of confidence in the Barbell work as I haven't done it before, and training on my own is a little nerve wracking from the point of view of pushing the weight as hard as I can. However, give me a bit of time and no doubt I will do better. Having said that, I am pleased with tonight - especially as I am soooooooooo tired I nearly didn't go!

GOOD MORNINGS

4 sets - 8 reps - all at 15kg

These I had to keep light because I find it a struggle getting anything heavier up there in the first place! My back could handle quite a lot more but I don't want to injure myself getting the barbell into position!


TORSO TWIST (OBLIQUES)

60 reps each side - 30 at 20kg and 30 at 25kg

BARBELL BENCH PRESS

Warm Up Set - 10 Reps - 15kg
Sets 1 & 2 - 8 reps - 20kg
Sets 3 & 4 - 6 reps - 25kg

A little wobbly and nervous!!

INCLINE BARBELL BENCH PRESS

Warm Up Set - 10 Reps - 10kg
Sets 1 & 2 - 8 reps - 15kg
Sets 3 & 4 - 6 reps - 20kg

Again, a little wobbly and nervous!

DIPS ON ASSISTED

Warm Up Set - 10 Reps - 25kg
Sets 1 & 2 - 8 reps - 15kg
Set 3 - 6 reps - 10kg
Set 4 - 4 Reps - 5kg
Sets 5 & 6 - 2 Reps - BW

Woo hoo!!!! BW dips! ROCK ON PINGU!!!

TRICEP PUSH DOWN

Warm Up Set - 15 Reps - 10kg
Sets 1 & 2 - 12 Reps - 15kg
Sets 3 & 4 - 10 Reps - 20kg
Set 5 - 1 Rep - 25kg (couldn't do any more than that!!)


Not entirely delighted with tonight but I know with more confidence and experience I will improve no end, and I'm still feeling my way around the weights I am capable of. Although I went through everything quickly last night, it's not until you start doing working sets you actually know what you are looking at. On the whole, especially as I am exhausted, I am very pleased.

Sounds like a good start, especially as some of the exercises are new - Think of the first few sessiosn as learning the moves.

Re teh good mornings, am I right in thinking you have to lift the bar off the floor and there's not an option of taking it out of a squat rack? If so that's a bummer as it will restrict the weight you can do.

Ader wrote:Sounds like a good start, especially as some of the exercises are new - Think of the first few sessiosn as learning the moves.

Re teh good mornings, am I right in thinking you have to lift the bar off the floor and there's not an option of taking it out of a squat rack? If so that's a bummer as it will restrict the weight you can do.

Thanks Ader!

There is a squat rack downstairs but there is always an enormous barbell on it with ridiculous weights so not sure I could use it for that purpose. I will have a look next time I go in and see if I can work something out.... Never even thought of this actually so I will have a look upstairs as well and try and find a way round it!

Pingu wrote:There is a squat rack downstairs but there is always an enormous barbell on it with ridiculous weights so not sure I could use it for that purpose. I will have a look next time I go in and see if I can work something out.... Never even thought of this actually so I will have a look upstairs as well and try and find a way round it!

If it's an olympic barbell then it's weigh 20Kg abnd you should be able to take the weights off (just remeber not to take them all off one side first )then you can try the 20Kg bar and add weights as you see fit.

Like Ader says, do your GMs in the rack Pingu. You can start with just the empty bar. & get someone to help you with your form on these, you want to make sure it is spot on before you pile the weight on.

Session looks very good, well structured aswell.

I would definately try and do your Gm's off a squat rack as Its a bit of a dodgy exercise if you are having to get a bar over your head before and after each set.

Agree with everything said and also BODY WEIGHT DIPS!!!! WOOOOOOOOOOO

really well done on the dips, must be feeling like a beast tonight!

Good set of clear goals as well which is good to see, good luck with your training

Thanks everybody for advice and comments! Much appreciated!

Been thinking about using the barbell for bench pressing though. It occurred to me last night that if my elbow locks, or the nerve pops off the bone and I have the barbell off the rack I am in serious big trouble. At least if I'm on a machine I can just drop it without doing myself any damage.

I hate to admit it but I'm not sure using the barbell for these exercises is safe enough for me...I'm converted to free weights now over machines but I also want to be safe.

What do you guys think? Should I persevere or accept my limitations and do it in a different (albeit not as good) way?

can you bench in a rack pingoooo? you can set the safetys just above your ribs so that if you do ditch you wont hurt yourself. Your fun mounds shouldnt be a problem as unless you have big floppy ones you should be pressing from below them anyway. Even if they are like spaniels ears you can just let them flop down to your sides.

Youll lose a little bit of rom at the chest but what sort of turd ranger uses bench pressing for chest development anyway

My "fun mounds" (brilliant Mark! ) are very very small anyway so they don't get in the way in the slightest! They are more like pimples than mounds!

Hmm...I'm not sure what you mean by a rack and setting the safety? I might well be able to but me no understandy!

If you can use the rack it will be safe. Just get someone to show you how to move the pins around and then you can set it up to suit you.
Looks like a quality workout that you should be proud off. Like the others have said learn the moves and when you feel confident rock on with the weight.

Mark have you not seen Pingu's pics? No spaniels ears going on

I know, i was just hoping she would be offended and would post a pic to demonstrate the pertness


The other thing you could do Pingoo if you are using the bench for triceps is to get some mini bands, with these you could use an empty bar and still have 40-60kg load at lockout and the only thing you could drop on yourself is an 20kg bar.

Both suggestions are a bit powerliftery, but would make it safer if you really want to bench press.

Voila! One power rack aka rack. The safety bars/pins the guys are talking about are the two bars in the holes drilled into the columns, one either side.

If you worried about benching i wouldn't drop all barbell actions, i cant really use a barbell for benching due to the fact my shoulder is made out of some sort of fanny material rather than muscle and bone. DB's do the job rightly....just not at the mo due to spastic hand

Scott and Mark

Excellent tips all round, and now I have something visual I understand! GB knows I need to see these things in order for my numpty brain to comprehend!

Will give the DB stuff a go as well.

All of you, thank you!

DBs for the shoulder win, no doubt about it!

Good luck with the "second leg" Pingu!

Pingu wrote:Scott and Mark

Excellent tips all round, and now I have something visual I understand! GB knows I need to see these things in order for my numpty brain to comprehend!

Will give the DB stuff a go as well.

All of you, thank you!

No worries penguin girl

GymBunny wrote:

Voila! One power rack aka rack. The safety bars/pins the guys are talking about are the two bars in the holes drilled into the columns, one either side.

I've got that rack in my garage

il keep an eye on this journal!
excuse me if you've already been asked/answered these questions

when does you swimming season start?
and
what exactly are your goals in regards to swimming?

just out of interest..

Robisco wrote:il keep an eye on this journal!
excuse me if you've already been asked/answered these questions

when does you swimming season start?
and
what exactly are your goals in regards to swimming?

just out of interest..

Thanks Robisco!

My season starts properly in June, although me and my mad friend get in the water in May usually. We seem to have more screws loose than everyone else because it is fricking cold then!

I've had to adjust my goals for swimming due to finances this year i.e. I can't afford to compete as much as I would like. Sooooo... my adjusted goals are:

1. 2009 - do a few events up to the 5/6 mile level and concentrate on just enjoying it this year, and building up a good strength training programme.

2. 2010 - to really put in a solid season but to not push myself as hard as I did last year (which ended up with me getting severe impingement and tendonitis in my left shoulder that I still can't quite get rid of). To compete in just about everything and culminating in the 10.5 mile Windermere swim.

3. 2011 - BIG season. I want to do the 2 Way Windermere (21 miles) for charity so this is my ultimate aim between now and then and what I am really training for overall.

Thanks for asking!

Impressive on the BW dips. Its a rewarding exercise i think.

Are the bench pressing weights the total weight used or just the added weights to the bar?

Rab wrote:Impressive on the BW dips. Its a rewarding exercise i think.

Are the bench pressing weights the total weight used or just the added weights to the bar?

Thanks hun Just the weights added to the bar...

Pingu wrote:THURSDAY 5 FEBRUARY 2009

Well, this was my first session of the training taken from the Weight Training For Swimming book.

I've had to tweak a couple of the sets reps wise given my lack of strength and experience on some of the exercises, but that will come.

It was a bit weird tonight as I lack a lot of confidence in the Barbell work as I haven't done it before, and training on my own is a little nerve wracking from the point of view of pushing the weight as hard as I can. However, give me a bit of time and no doubt I will do better. Having said that, I am pleased with tonight - especially as I am soooooooooo tired I nearly didn't go!

GOOD MORNINGS

4 sets - 8 reps - all at 15kg

These I had to keep light because I find it a struggle getting anything heavier up there in the first place! My back could handle quite a lot more but I don't want to injure myself getting the barbell into position!


TORSO TWIST (OBLIQUES)

60 reps each side - 30 at 20kg and 30 at 25kg

BARBELL BENCH PRESS

Warm Up Set - 10 Reps - 15kg
Sets 1 & 2 - 8 reps - 20kg
Sets 3 & 4 - 6 reps - 25kg

A little wobbly and nervous!!

INCLINE BARBELL BENCH PRESS

Warm Up Set - 10 Reps - 10kg
Sets 1 & 2 - 8 reps - 15kg
Sets 3 & 4 - 6 reps - 20kg

Again, a little wobbly and nervous!

DIPS ON ASSISTED

Warm Up Set - 10 Reps - 25kg
Sets 1 & 2 - 8 reps - 15kg
Set 3 - 6 reps - 10kg
Set 4 - 4 Reps - 5kg
Sets 5 & 6 - 2 Reps - BW

Woo hoo!!!! BW dips! ROCK ON PINGU!!!

TRICEP PUSH DOWN

Warm Up Set - 15 Reps - 10kg
Sets 1 & 2 - 12 Reps - 15kg
Sets 3 & 4 - 10 Reps - 20kg
Set 5 - 1 Rep - 25kg (couldn't do any more than that!!)


Not entirely delighted with tonight but I know with more confidence and experience I will improve no end, and I'm still feeling my way around the weights I am capable of. Although I went through everything quickly last night, it's not until you start doing working sets you actually know what you are looking at. On the whole, especially as I am exhausted, I am very pleased.

You bench nearly as much as me