Wiggins is currently doing 3 full body sessions a week: Day 1 is volume, Day 2 recovery, Day 3 intensity i.e. just going for 1 heavy set. At the moment I'm deadlifting on my light day but the overall volume on that day is low. But I'm considering changing that next time round. Anyway, here's today's session:

Week 4 Day 1 - volume

Olympic back squat - atg
105 x5, x5, x5, x5, x8

Bench
97.5 4x5
100x5

Row
I was doing these Pendlay style. However, someone pointed out that with my long arms I wasn't getting a full range of motion & that I'm still not getting a full contraction at the top. So I decided to do them standing on a raised platform to get a longer range of motion & I dropped the weight to work on getting a full contraction at the top. Rows are still done parallel to the floor.
80 5x5

RDL
I'm experimenting with different posterior chain exercises at the moment - I like these.
90x8
95x8
100x8

Cardio
Different exercise bike tonight. 15 minutes - level 2-3

good show old boy!

nice to see one doing RDLs

Thanks old man, I think I'm going to stick with them.

Injury

I couldn't believe this one. I just looked over my shoulder last night & I felt something go in my back - subscapular / rhomboids area. I thought it was just a twinge but then it all tightened up & now I'm in loads of pain. Definitely no training today or Tuesday, I'm hoping it'll be OK for Friday but it doesn't feel good.

& I was hoping for a deadlift PB today

Richard

How the flippin heck do you keep on hurting yourself!

btw, thanks for the parcel!

simon m wrote:Richard

How the flippin heck do you keep on hurting yourself!

I think its due to an older injury that hasn't completely healed. Messing about with my form on rows on Friday probably didn't help, I felt sore next morning - but this came on late last night.

btw, thanks for the parcel!

No worries mate

You're injured again? Hope it doesn't stop you lifting for too long.

Would love to see what you're capable of with a run of a few months without getting injured.

CornishPasty wrote:You're injured again? Hope it doesn't stop you lifting for too long.

Would love to see what you're capable of with a run of a few months without getting injured.

Yeah me too mate

I don't think its serious, it might put me out for a week at most.

Unlucky mate. I went through a period like that, just constantly injured. Even started picking up the nickname sicknote at football lol. Are you warming up and down properly?

terrible luck old fruit. One hopes one's recovery is quick.

Speedy recovery young Wiggins.

Thanks fellas. I don't think its the warm up or down Bison. I've had the same injury several times & its not getting a chance to heal completely.

I'm going to change things round when I start back so here's the new plan. Any thoughts - day 3 looks tough, I'll just have to see if it works for me or not:

Day 1 Volume
ATG squat 5x5
Bench 5x5
Clean pull 8x3
BOR 3x8
Crunches 3x?

Day 2 Recovery
ATG squat 3x8
RDL 3x8
Press 3x5
Chins 3x?
Curls 2x8-12
SS with pushdowns 2x8-12
Face pulls 3x15
SS crunches 3x?

Day 3 Intensity
Go for a heavy set of 5, 3, or 1
ATG squat
Bench
Deadlift

Wiggins, rest or else!

i must have missed the wiggins joke mate, you gay, fat, white haired and like to sleep with rats?!

Finlee wrote:i must have missed the wiggins joke mate, you gay, fat, white haired and like to sleep with rats?!

It comes from a shared love of Derk and Clive, see: http://www.youtube.com/watch?v=cTDz5hvNqTQ

simon m wrote:Wiggins, rest or else!

I thought crumbs if I go to Sir's study he'll get jolly batey and probably do all sorts of things.

I shall rest Sir. Physio tomorrow & hopefully back to it next Friday if I feel OK.

Physio today, she was pretty brutal but I feel better for it. The ice is definitely working & I plan to train on Friday.

Richard wrote:Physio today, she was pretty brutal but I feel better for it. The ice is definitely working & I plan to train on Friday.

Good Show old boy!

One must surely be accustomed to have one's body brutalised

d00d!

Hope you're ready come friday.
What a pathetic old bunch we are...

cleaver wrote:

Richard wrote:Physio today, she was pretty brutal but I feel better for it. The ice is definitely working & I plan to train on Friday.

Good Show old boy!

One must surely be accustomed to have one's body brutalised

Thanks old man. I was well trained by Sir.

Rilla wrote:d00d!

Hope you're ready come friday.
What a pathetic old bunch we are...

thnxs d00d sqatz on frida <BOOM>

Richard wrote:

Rilla wrote:d00d!

Hope you're ready come friday.
What a pathetic old bunch we are...

thnxs d00d sqatz on frida <BOOM>

PB 5x5? or 4x4?
Do DE with chains and bands d00d!

i feel slightly sick reading that

<BOOM>

Back to it tonight. I felt pretty good, just a twinge in my back doing rows so I kept them light.

Back squat - high bar, ATG
107.5 x5, x5, x5, x5, x8 VR
Legs turned to jelly & felt like puking after the last set.

Bench
97.5 x7
100 x5, x5, x5, x5 VR

Clean pulls
I don't know. I might just stick to rows & RDLs once my back is better, I think I get more work done with them.
65x3
70x3
80x3, x3, x3, x3

BOR
Kept it light, don't want to make my back worse - its a lot better but not completely healed.
75 3x8

Crunches
40, 30, 25

Edit:

Cardio 15 minutes on the bike levels 4-9

Nice workout Wiggins. Good structure to it and excellent weights.