Big Show's Battle Log

[Big_Show]

5 hours ago, Endor said:

What about a bike instead? Try that Tabata workout I just posted on my log, you'll get major 'cardio' from that

 

That's a good idea - I keep forgetting that I've got a few Sufferfest training videos downloaded onto my Kindle.  They always give one hell of a workout!

 

5 hours ago, Endor said:

Walking is a good idea too. I do understand that everything is harder when it's really hot though, in summer i have to get up before it's light sometimes to walk the dog before it gets too hot but I thin kover there you probably get high temperatures even at night?. 

 

Oh yes indeed, and the humidity leaps up even higher as soon as the sun goes down too.  Think our overnight lows are still all the way down to 30C or so at the moment, but that'll go up soon enough too...

[Big_Show]

Sunday 8th May

Week 7, Day 1

 

It's been a good day.  Despite a task at work that I thought was going to take 15mins taking over 3hrs instead, the day went nice and quickly.  Which is good, because afterwards I got to go to the gym, and not for cardio!

- w/u

- Bench Press -5x5: (88) 115.5lbs

- Barbell Squats - 5x5: (132) 181.5lbs

- Dumbbell Step-Up - 3x20: 2x40lbs

- Planks - 30sx3

- c/d

 

The squat is gradually starting to creep up there!  5.5lbs at a time, but that all adds up with consistency.

 

I tried a chin-up and a press-up today and they didn't hurt my wrist, so at the end of this week I'll be putting them back in to the programme.  It's all starting to come together again!

 

Oh, and I got an email this evening about a Fun Run next week and so I entered it.  It's allegedly a 5k, but in practice it'll be a lot more - it goes round the Aspire Zone on a planned route, but then it heads into one of the massive sports facilities and goes all round the place inside.  Last year we did lengths of a footbal pitch, ran round an indoor 200m track, did loops round the underground car park, and every year it's a different route.  But at least the indoors bit is air-conditioned!

 

Afterwards I'll go for a pint with my friends.  I think we'll have earned it, as it'll still be around 35C judging by the forecast...

[Endor]

11 hours ago, Big_Show said:

- Bench Press -5x5: (88) 115.5lbs

- Barbell Squats - 5x5: (132) 181.5lbs

What's the number in brackets?

 

11 hours ago, Big_Show said:

Afterwards I'll go for a pint with my friends.

The joy of pints, I can't wait for a proper pint in England in July, tough to find over here it's all schooners and midi's.  

 

Nice job signing up for the 5K, good to have these things locked in to keep you accountable and even better to do it with friends. 

[Big_Show]

4 minutes ago, Endor said:

What's the number in brackets?

 

I do 10 reps with the bar first, then 5 reps with that bracketed weight as a warm-up set, then launch into the main work sets.  Not sure when I should add in more warm-ups, but I'm not getting that high up yet still.

 

4 minutes ago, Endor said:

The joy of pints, I can't wait for a proper pint in England in July, tough to find over here it's all schooners and midi's.  

 

The aussies don't do pints?  I am genuinely shocked!  What size are these schooners and midis supposed to be then?

[Endor]

16 minutes ago, Big_Show said:

Not sure when I should add in more warm-ups,

My *opinion* is you should be doing more warmup reps than that. For an 80kg 5x5 I'd probably warmup with 5 reps at bar, 50,60,70 then start working sets at 80.If you've been doing other things that mean you are already warm for that movement, like KB swings prior to squats for example then maybe you don't need to. I think you'll benefit though from more warm up sets at this level. Once it gets much heavier the starting weight may be  higher for the warmups. 

 

16 minutes ago, Big_Show said:

The aussies don't do pints?  I am genuinely shocked!  What size are these schooners and midis supposed to be then?

The theory is that it's too hot for pints, they like their (shit) beer cold so you can't taste it!! Schooner is about 2/3 a pint and midi is a bit less than a half. I usually drink bottles though, the draft beer here can be pretty iffy. You don't put diesel in a Ferrari you know

 

[Endor]

Can't wait for a pint of Old Speckled Hen and a London Pride...63 days to go!

[Big_Show]

5 hours ago, Endor said:

My *opinion* is you should be doing more warmup reps than that. For an 80kg 5x5 I'd probably warmup with 5 reps at bar, 50,60,70 then start working sets at 80.If you've been doing other things that mean you are already warm for that movement, like KB swings prior to squats for example then maybe you don't need to. I think you'll benefit though from more warm up sets at this level. Once it gets much heavier the starting weight may be  higher for the warmups.

 

So let my get this straight, check I understand

- for my squats & deadlifts (which are both around the 200lb mark) I should be starting somewhere around where I am now (132lbs) and adding 20lbs or so at a time until I hit my work sets, then cracking on with the 3x5 or 5x5 from there.

- for the bench & push press (both low 100s) I can start around 88lbs and add 10lbs at a time until I get to my 5x5 work sets .

 

Sound about right?

 

5 hours ago, Endor said:

The theory is that it's too hot for pints, they like their (shit) beer cold so you can't taste it!! Schooner is about 2/3 a pint and midi is a bit less than a half. I usually drink bottles though, the draft beer here can be pretty iffy. You don't put diesel in a Ferrari you know

 

5 hours ago, Endor said:

Can't wait for a pint of Old Speckled Hen and a London Pride...63 days to go!

 

 

I can't wait to get some proper dry scrumpy cider when I get home - all they sell here is Magners and Savannah, which is basically like offering you a choice of Fosters or Carlsberg!

 

[goodbye_farewell]

When it comes to workout programming, I just did whatever Wendler 531 prescribed (including warm-up). But it was always 3 warm-up sets and 3 working sets. So yeah I guess I agree with Endor ok doing more warm-up sets. Maybe 5 reps at 60, 70, and 80% of you working weight? Food for thought! At this phase, more reps is probably better to grease the groove...

[Big_Show]

Cheers for the input guys - I think I've got myself a plan for tomorrow's deadlift workout now.  I'll let you know how I get on with it!

 

Monday 9th May

Week 7, Day 2

 

Fun trip after work - the entire country goes dry and also stops selling pork during Ramadan, so today I went to the special shop to stock up before the rush later in the month.  I may have gone slightly overboard, but I shall definitely not go without next month!

 

When the sun finally got low enough in the sky I went out for my 5k round the block.  At first it didn't seem as bad as I had feared, although by halfway round it honestly felt like my eyeballs were sweating.  Can they do that?  I think they were doing that.

 

Anyway, I did 3.1M in 28:05 @ 9:00/mile average in 90F heat.  Looks like I haven't lost as much running fitness as I feared in the last six weeks despite only having run once - the rowing and the cross-trainer must have kept it up.  Although it wasn't at a particularly high level to begin with, admittedly.

 

Squat Mobility yoga done as well, after a nice big chicken & mushroom omelette.  I do love making big omelettes.

 

Tomorrow is my deadlift workout after work, and I'm really looking forward to it - if it all goes well and I also I keep on my weight loss target, then the weekend's workout will get me up to BW finally!

[Brekketechie]

Hi friend! Popping by to say that I'm still alive and I'm back and chirping for you! 

[Endor]

18 hours ago, Big_Show said:

I do love making big omelettes.

+1 for big omelettes!

 

On 09/05/2016 at 7:36 PM, Big_Show said:

for my squats & deadlifts (which are both around the 200lb mark) I should be starting somewhere around where I am now (132lbs) and adding 20lbs or so at a time until I hit my work sets, then cracking on with the 3x5 or 5x5 from there.

- for the bench & push press (both low 100s) I can start around 88lbs and add 10lbs at a time until I get to my 5x5 work sets .

 

Sound about right?

Yeah sounds about right. 

[shaar]

If there's a way to go overboard on booze and pork products, I don't want to know about it.

 

 

[Big_Show]

Tuesday 10th May

Week 7, Day 3

 

Crappy night's sleep (think my body temperature was still too high from running so late, it took me ages to drop off!) but work went ok today.  I seem to be getting busier, which means the day goes quicker.  Enjoying it so far as it's making things interesting, although stress levels do increase accordingly.

 

That was all burnt off when I went to the gym after work though!

- w/u

- Deadlift - 3x5: (10xbar) (5x132lbs) (5x176lbs) (5x198lbs) 3x 5x231lbs

- Push Press - 5x5: (10xbar) (5x88lbs) (5x99lbs) (5x110lbs) 5x 5x121lbs

- DB Lunges - 3x16: 3x 2x55lbs

- Forearm bent-leg raises - 3x10

- c/d

 

Next deadlift session (scheduled for Saturday) will be 236.5lbs.  As of today I am currently 238lbs.  I might get to my BW deadlift at the weekend if I stay good all week!

 

How did those warm-up sets look?  About right?  I sat and wrote them out on the back of my programme last night as I still frequently suffer mid-gym-maths-fails...

 

Absolutely STARVING by the end of it.  Cooked my steak & veggies and then was still hungry, so had a little bar of dark chocolate when I met my mates over at the Starbucks.  Still want more though.

 

Tomorrow I get a lie-in!  Got some training in Doha on some new reporting software, so I get to go in late and leave early as there's no point driving all the way back up to Al Khor before and after.  It does mean I have to cope with the Doha traffic however, which has to be seen to be believed (and run away from, screaming at the horror).  Might treat myself to a nice lunch in town afterwards, seeing as I'll be running again at sunset and I deserve a reward for going out in that bloody heat again!

[Big_Show]

Wednesday 11th May

Week 7, Day 4

 

Bit of an odd day.  Spent it away from the office doing some training on some new reporting software, although it turned out to be more of a presentation about the software could potentially be used for, rather than actual training.  I would have preferred more of a guided tutorial with exercises to work through.  Ah well.

 

It did make me realise that I need to get some kind of Excel/Office certification done, and look around for Data Management/Quality courses or qualifications I can do online.  My job role appears to be changing/expanding/having all kind of crap dumped onto it so I think a more solid grounding would be handy.  Still, it gives me something to do during those long boring summer months when I can't go outside!

 

I ran again this evening once the sun went down enough.  Whenever it felt tough I kept telling myself "Running is easy," and "I am becoming more awesome with every step," and it seemed to work; I definitely enjoyed it more than the last time.  Which is a very relative statement.  But it got me through 3.1M in 27:01 @ 8:39/mile, so that's another one in the bag.

 

Not much else to report.  Actually looking forward to my bench & squat workout tomorrow, which does not usually happen!  And I suspect I might be beginning to develop a bicep.  May just be wishful thinking though.  I shall spend a couple of hours flexing into a mirror to investigate further.

[Big Adam]

1 hour ago, Big_Show said:

Not much else to report.  Actually looking forward to my bench & squat workout tomorrow, which does not usually happen!  And I suspect I might be beginning to develop a bicep.  May just be wishful thinking though.  I shall spend a couple of hours flexing into a mirror to investigate further.

YEAH BICEPS

 

Your warm-up sets for the deadlifts look fine to me.  Personally, I'd skip the bar-only set and jump straight into the 45s on each side of the bar.  But do what's comfortable for you.  Also, EGAD, 231 lbs already!  Is it getting hard yet for you?

[Sloth the Enduring]

It sounds like you need to post a swolfie. 

[Big_Show]

12 hours ago, Big Adam said:

YEAH BICEPS

 

Your warm-up sets for the deadlifts look fine to me.  Personally, I'd skip the bar-only set and jump straight into the 45s on each side of the bar.  But do what's comfortable for you.  Also, EGAD, 231 lbs already!  Is it getting hard yet for you?

 

It's definitely getting tougher, but it was actually my grip that was closest to giving out on the last set of that lot.  Perhaps it's because it wass the first time that I did a couple more warm-up sets than usual?

 

8 hours ago, Sloth the Slow and Steady said:

It sounds like you need to post a swolfie. 

 

Tempted!  Think I'll wait until I've brought the chin-ups back into my workout though, for maximum effect

[Endor]

31 minutes ago, Big_Show said:

Perhaps it's because it wass the first time that I did a couple more warm-up sets than usual?

I wouldn't think so. 

[Big_Show]

27 minutes ago, Endor said:

I wouldn't think so. 

 

Perhaps it was because I'm a whingeing pom?

[Big_Show]

Thursday 12th May

Week 7, Day 5

 

This day left intentionally blank.

 

An appalling night's sleep yesterday (running late in the evening to avoid the heat seems to do this to my sleep patterns...) means that I have felt particularly knackered all day, even for a Thursday.  As a result, I just could not be arsed to go to the gym after work and took a rest day instead.  I've already got my two weights sessions and two runs in so far, and with running club tomorrow and a weights session on Saturday I'll still comfortably hit my week's target.

 

A day off per week is probably a good idea, anyway.  I still have a tendency to slip back into the old triathlon-training mentality of having to do at least one session every day, and while you're resting your legs you can be swimming or doing something else...

 

Tonight I shall be mainly watching TV and getting an early night.  Due to the heat, running club now starts at 5:00am on a Friday to avoid the worst of it, so I shall be up even earlier than I usually am for work during the week.  But I shall also be back home bright and early, and I'm going out for breakfast.  So that's something to keep me going during the morning's slog!

[Endor]

On 5/12/2016 at 5:47 PM, Big_Show said:

Perhaps it was because I'm a whingeing pom?

Ha ha! I wouldn't think so!

 

On 5/12/2016 at 11:59 PM, Big_Show said:

A day off per week is probably a good idea, anyway.

Big fan of proper rest, as long as you're working hard it's a good idea in my book. 

[Brekketechie]

I can't even begin to fathom how you get up and run so early. True Champion. 

[Big_Show]

Monday 16th August

Week 8, Day 2

 

Fell off here for a few days.  Got hit by a low mood, took me a while to shake it off.  Ended up drinking too much & eating pizza too, that'll need working off.  Better today though - amazing what a gym session will do for you!

 

- w/u

- Bench Press - 5x5: (10xbar only) (5x88lbs) (5x99lbs) (5x110lbs) 5x 5x121lbs

- Barbell Squats - 5x5: (10xbar only) (5x132lbs) (5x154lbs) (5x165lbs) 5x 5x187lbs

- Press-ups - 3x10: 10, 10, 10

- DB Step-Ups 3x20: 20, 20, 10+10 (grip gave up halfway through the last set so I took a rest)

- Plank - 30sx3: 30s, 30s, 30s

- c/d

 

Also got my squat mobility mini-session done, and went for a walk after dinner once the sun had gone down enough.  Really need to get back into that habit.

 

Tomorrow I'm back to rowing - gonna have a shot at a 5k and see how it goes.  Hopefully everything will hold up fine!

[shaar]

Hey dude, hope your brain's doing ok!!  I've been battling my brain the past couple days, brains are dumb. 

 

And on the topic of bad food I'm here munching on some ranch potato chips WHOOOPS no regrets... well maybe a little.... nah, none, these are damn tasty.

 

5 am on a Friday WHAT EVEN.  Agreed, champion.

 

ALSO my library has finally bequeathed to me the Night Vale book (finally), my queue is over!!!  I'll have to let you know how that goes!!

[Big_Show]

14 minutes ago, shaarawy said:

Hey dude, hope your brain's doing ok!!  I've been battling my brain the past couple days, brains are dumb. 

 

And on the topic of bad food I'm here munching on some ranch potato chips WHOOOPS no regrets... well maybe a little.... nah, none, these are damn tasty.

 

5 am on a Friday WHAT EVEN.  Agreed, champion.

 

ALSO my library has finally bequeathed to me the Night Vale book (finally), my queue is over!!!  I'll have to let you know how that goes!!

 

Brains ARE dumb.  I really hate irony at times.

 

Hooray, hooray, it's a wonderful day!  Enjoy the book!

 

Have you started listening to Alice Isn't Dead yet?  Very creepy, I'm enjoying it so far.

 

-----------------------------------------------

 

Tuesday 17th May

Week 8, Day 3

 

Today went well overall.  Despite work being boring & annoying and then suddenly exploding into being incredibly busy & annoying, I still escaped on time and made it home to do my row - 4000m in 16:45.4 @ 2:05.6 average.  Plan is to add 1000m each time until I'm back up to 10k in one go - that should kick-start my weight-loss, which has been sputtering somewhat.  But now my wrist is nearly all better (still can't do dips properly) I can get back to what I was doing when the weight was dropping right off.

 

I also got free food from the supermarket!  They're randomly selecting people to get their shop for free, and today I won it.  Unfortunately I didn't have that much in my basket, but QR95 is not to be sneezed at.  Especially when it means tonight's steak was free, and so will tomorrow's be!

 

Went for a walk after dinner, did my yoga mini-session, and prepped all my kit for tomorrow's deadlifts.  I also did the maths in advance so I know what plates to put on - my brain really does go particularly dumb mid-workout!  Hopefully it will still be able to read, at least...

 

Now all my jobs are done for the day (I have added this log to my daily To Do list to keep my writing, as it keeps me honest) I can no retire to the sofa for one more episode of a TV show before bed.  Just made a start on S4 of Once Upon A Time; once I'm all caught up with this I'll be moving on to my plans to watch S4 of Arrow, S2 of The Flash, and then S1 of Legends of Tomorrow all in proper screening order so for once all the damn crossovers will make sense!  Plus I'll apparently need to fit Supergirl in there too at some point  It's gonna be a bit of a project.  Lucky the country practically shuts down next month for Ramadan, really...