That's a great sesh especially as you've felt so knakcered. You've earned a rest

21st February - Chest & Back:

A1: Incline DB press [3-0-X-0]: 50kg x 10 / 50kg x 9 / 50kg x 8
90s rest
A2: BB bent over row [2-0-X-0]: 110kg x 10 / 110kg x 9 / 110kg x 8
90s rest

B1: Flat DB press [3-0-X-0]: 50kg x 9 / 50kg x 8 / 50kg x 8
90s rest
B2: DB row [3-0-X-0]: 50kg x 12 / 50kg x 12 / 50kg x 12
90s rest

C1: Dip [2-1-X-0]: +50kg x 7 / +50kg x 7 / +50kg x 6
90s rest
C2: Pull up [2-0-X-0]: +10kg x 10 / +10kg x 10 / +10kg x 8
90s rest

Notes:

Good weights yesterday but I felt really tired for it and not really in the zone. Pushed my rests from 60s to 90s which helped me out.

Don't know how you can stick pullups so late in the training day- I dread the fuckers, if they're going to get done then they need doing first or I feel like I'm going to bring up a lung.

Don't suppose you went to Fabric last Friday did you? I meant to give you a heads-up as my mates were running Room 3, was a blinder by all accounts.


Also, spread the word!

Spit wrote:Don't suppose you went to Fabric last Friday did you? I meant to give you a heads-up as my mates were running Room 3, was a blinder by all accounts.

No mate, sadly not. I've not been out properly this year so far but very excited about 'Spoll on Thursday. I think Mandy is coming from Bristol too, not seen her for a year or so now

Good workout again Ollie but you need to stop moaning about being tired and either man the fcuk up or take a few days off and get early nights

For your constant whinging your now on "The List"

Rab wrote:Good workout again Ollie but you need to stop moaning about being tired and either man the fcuk up or take a few days off and get early nights

For your constant whinging your now on "The List"

You're on "The List" too Rab xxx

ollie wrote:

Spit wrote:Don't suppose you went to Fabric last Friday did you? I meant to give you a heads-up as my mates were running Room 3, was a blinder by all accounts.

No mate, sadly not. I've not been out properly this year so far but very excited about 'Spoll on Thursday. I think Mandy is coming from Bristol too, not seen her for a year or so now

She's certainly been putting herself about a bit over the last few months in this neck of the woods- back to her prime, so I'm told...

Good to hear. Really looking forward to seeing her

Taking a bit of time out from training for the next 10 days or so.

When I get back from Bulgaria I'm going to spend 6 weeks or so leaning up so that I'm well primed for a cycle of var. Had it sitting around for a while now and have decided to give it a go.

Shame you feel you need to go down that road Ollie.

Discusting, and the last time i pop my head in here!

Whatever

24th February - Legs, Shoulders & Arms:

A1: Front squat [2-0-X-0]: 125kg x 5 / 130kg x 5 / 135kg x 5 / 135kg x 5
150s rest

B1: RDL [3-1-X-1]: 140kg x 10 / 160kg x 7 / 170kg x 6 / 170kg x 6
90s rest

C1: DB shouler press [3-0-X-0]: 36kg x 10 / 38kg x 7 / 38kg x 6 / 34kg x 10
60s rest
C2: Lateral raise [2-0-X-0]: 16kg x 10 / 18kg x 10 / 18kg x 10 / 20kg x 8
60s rest

SS D1: Fat Gripz GCBP [3-1-X-0]: 100kg x 10 / 105kg x 9 / 110kg x 8
SS D2: DB curl [2-0-X-0]: 24kg x 10 / 26kg x 8 / 26kg x 7 / 24kg x 8
120s rest

Notes:

Condensed two sessions into one last night. Will use my holiday as a week off instead of taking an extended break. Bit busy between now and then but will try to train on Friday (probably unlikely as it's Breakspoll tonight and I'll be out until 6-7am but may be able to fit a conditioning session in at least), then Monday, Tuesday and Wednesday before I have a week off.

Just got back from boarding this afternoon. Had a brilliant week and was really lucky with fresh powder on 4 mornings. Fresh tracks!! Improved loads over the week and was switch riding some black runs quite competently. There wasn't a huge amount of off-piste but we found a few nice runs under some lifts that were pretty much untouched. Can't beat that on a board.

Obviously haven't eaten brilliantly, had quite a bit to drink and slept pretty minimally but I think I needed a break and I'm really looking forward to getting back into training again tomorrow. Don't seem to have lost too much size and condition isn't that bad either - acid test will be how much strength I've lost anyway.

11th March - Upper A (1):

A1: Incline DB press [3-0-X-0]: 50kg x 8 / 50kg x 9 / 50kg x 6 - r/p: 50kg x 2
30s rest
A2: BB bent over row [2-0-X-0]: 105kg x 9 / 105kg x 8 / 105kg x 8
60s rest

B1: Flat DB fly [3-1-X-0]: 26kg x 10 / 28kg x 10 / 30kg x 8
30s rest
B2: Pull up [3-0-X-0]: +10kg x 10 / +10kg x 8 / +10kg x 7 - d/s: BW x 3
60s rest

C1: Close grip bench press [3-1-X-0]: 100kg x 6 / 90kg x 8 / 90kg x 8
30s rest
C2: DB curl [2-0-X-0]: 24kg x 10 / 24kg x 8 / 24kg x 8
60s rest

Notes:

First session back after the fortnight off and there was some loss of strength as expected. Nothing was too bad apart from CGBP which is a long way off where it was before the break. 100kg felt really heavy after a few reps. DOMS isn't too bad at all this morning and I think strength should be back where it was within a couple of weeks at the most.

I've decided to go back to an upper/lower split, 4 days a week, on a 2 week rotation with slightly different exercises, rest periods and set/rep patterns each week.

Triceps and Shoulders probably fatigued earlier from Chest movements with the time out so strength is still there but lost a little stamina if anything which is easy enough to regain. Back doesn't seem to have suffered at all so shows how little Chest is used in day to day life.

ollie wrote:Just got back from boarding this afternoon. Had a brilliant week and was really lucky with fresh powder on 4 mornings. Fresh tracks!! Improved loads over the week and was switch riding some black runs quite competently. There wasn't a huge amount of off-piste but we found a few nice runs under some lifts that were pretty much untouched. Can't beat that on a board.

Obviously haven't eaten brilliantly, had quite a bit to drink and slept pretty minimally but I think I needed a break and I'm really looking forward to getting back into training again tomorrow. Don't seem to have lost too much size and condition isn't that bad either - acid test will be how much strength I've lost anyway.

Luck bastard - I'm jealous - My wife & daughter are in France atm skiing -

Where did you go?

Borovets (Bulgaria) of all places. Really odd place but it was very cheap (£540 all in, so less than half of what I'd spend in the Alps) and we had great conditions so couldn't complain.

Alex wrote:Triceps and Shoulders probably fatigued earlier from Chest movements with the time out so strength is still there but lost a little stamina if anything which is easy enough to regain. Back doesn't seem to have suffered at all so shows how little Chest is used in day to day life.

Yeah I think you're right there. Legs tonight should hopefully be ok.

ollie wrote:Borovets (Bulgaria) of all places. Really odd place but it was very cheap (£540 all in, so less than half of what I'd spend in the Alps) and we had great conditions so couldn't complain.

12th March - Lower A (1)

A1: Front squat [2-0-X-0]: 100kg x 5 / 110kg x 5 / 120kg x 5 / 125kg x 5 / 130kg x 4
150s rest

B1: Deadlift [1-1-X-1]: 180kg x 5 (double overhand) / 200kg x 5 (mixed) / 210kg x 5 (straps) / 210kg x 5 / 210kg x 5
120s rest

SS C1: Leg extension [3-0-X-0]: 90kg x 9 / 90kg x 8 / 90kg x 8
SS C2: Leg curl [2-0-X-0]: 75kg x 9 / 75kg x 8 / 75kg x 8
90s rest

D1: Leg press calf raise [2-3-X-1]: L14 x 18 / L14 x 16 / L14 x 15
90s rest

Notes:

Pretty happy with this last night. Strength was down slightly but not by a huge amount so I'm sure it'll come back very quickly. Form felt solid on all movements too. Now have some DOMs in my chest and a little in the legs but nothing too bad.

Not bad going at all. Probably back up in another week.

14th March - Upper B (1):

A1: Seated DB shoulder press [2-1-X-0]: 34kg x 11 / 36kg x 9 / 36kg x 8 / 36kg x 7
30s rest
A2: Rack chin [2-0-X-0]: BW x 15 / BW x 12 / BW x 12
60s rest

B1: T-bar row [2-0-X-0]: +80kg x 10 / +80kg x 9 / +80kg x 8
30s rest
B2: DB lateral raise [2-0-X-0]: 16kg x 12 / 18kg x 9 / 18kg x 8
60s rest

C1: Weighted dip [2-0-X-0]: +20kg x 15 / +30kg x 12 / + 40kg x 8
30s rest
C2: DB curl [2-0-X-0]: 24kg x 10 / 24kg x 9 / 24kg x 8
60s rest

Notes:

Enjoyed this yesterday morning. Strength was good. I've got an interesting high-volume lower session planned for tonight that will probably wipe me out.

15th February - Lower B (1):

A1: Squat [2-0-X-0]: 100kg x 15 / 110kg x 15 / 110kg x 15
150s rest

B1: SLDL [2-1-X-1]: 80kg x 15 / 90kg x 15 / 100kg x 12
90s rest

C1: Leg press [2-0-X-0]: +150kg x 22 / +150kg x 20 / +150kg x 18
30s rest
C2: Hyperextension [2-0-X-0]: +15kg x 15 / +15kg x 14 / +15kg x 12
90s rest

D1:Leg press calf raise [2-3-X-1]: +200kg x 15 / +200kg x 15 / +200kg x 15
90s rest

Notes:

Lighter/higher-rep session yesterday. Haven't been training in higher-rep ranges enough and this was really hard work. Squats were especially tough and done without a breather. Haven't done any SLDLs for a couple of years, and haven't touched the leg press for almost as long, so was just easing myself into them again. I'm not a big fan of the leg press for going heavy so will keep them light and aim for higher reps - 25/set is the aim.

18th March - Upper A (2):

A1: Power hang clean to push press [2-1-X-0]: 60kg x 5 / 70kg x 5 / 80kg x 5 / 80kg x 5 / 80kg x 4
90s rest

B1: Hammer grip chin [3-0-X-0]: BW x 12 / + 10kg x 10 / +20kg x 7 / +20kg x 6 / +20kg x 5
90s rest

B1: Flat DB bench press [3-0-X-0]: 30kg x 10 / 40kg x 5 / 50kg x 7 / 50kg x 6 / 50kg x 5
30s rest
B2: Seated lateral raise [2-0-X-0]: 14kg x 12 / 16kg x 10 / 16kg x 9 / 16kg x 9
60s rest

C1: Close grip bench press [3-1-X-0]: 100kg x 9 / 100kg x 8 / 100kg x 7
30s rest
C2: EZ bar curl [2-0-X-0]: +35kg x 10 / +35kg x 10 / +35kg x9
60s rest

Notes:

Good strong session yesterday, seem to be just about back to where I was already which is good. Had hoped to train legs this morning but DOMS after my higher rep session is really bad, plus it's my birthday weekend so I didn't really want to be getting up at 5:30 this morning. Will train again on Sunday - not going to go too mad on the booze tomorrow (hopefully).

Looking back on it as you say.

Always expect your EZ curls to be heavier as you DB Curl a fair bit of weight.

Yeah, they were pretty light yesterday. Definitely more in the tank on those.

Think I've been a bit nervous about them in the past as they ruined my forearm tendons before, but I think that was mainly due to me gripping the bar too hard and doesn't seem to be a problem at all any more.

That's fair enough.

Wide Grip BB Curls is a good alternative as they tend to hit more the inside head of the Biceps so forearms tendons are less likely to be stressed.