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Pat G

Pat G's battle log. Hammer Bros workout.

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Workout B Wed 01 Feb 2012

Squats

warmup 5x40

Nailed the 5x5x77.5 got parralel on each set without needing a spotter.

OHP

warmup 5x20

5x 77.5

5x 77.5

3x 77.5

3x 77.5

1x 77.5

(Deload next time)

Deadlift

Warmup 1: 5x60

Warmup 2: 5x90

Set: 5x115

Bit of pain in my right hand from a previous injury at the end of this. grip strength is improving though

Lachy. food is:

Early Breakfast:

Eggs Bacon Avacado in pita bread

Later Breakfast:

Chicken Breast + Up & Go

Lunch:

Chicken Skewers + Meaty Spaghetti

Snacks

Fruit

Milk

Coffee

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Thurs 02 Feb.

WEnt into the gym to give some pointers and spot a colleague that is thinking about lifting.

Got in a heap of mobility and stretching.

3 sets of 5 chins

20 pushups

Sat in a squat for 10 mins rocking around stretching.

Various other stretches nabbed from MWOD.

Food:

Dinner last night:

Musashi Protein shake on my way home from work.

9:30pm dinner Rump steak + Roast veggies + couscous + red grapes thrown in for some sugar

Breaky: Bacon and egg sangas provided by the company

Lunch: leftover steak

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Yeah. i've seen it at least 7 times.... ETF You could at least have made it an original Fist Bump every time man.

Getting some lower back soreness from my commute for the past couple of weeks.possibly derived from a crazy tight hip abductor? (groinal area) Driving the 1 1/2 hrs to work, i get there and the lower back is stiff and sore. Just walk it off while i'm at work. But when i'm at home i just sit down in a full squat for 5 mins and it eases the tension for a while. Unfortunately its not a permanant solution as i've got to do it every day.

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Friday 03 Feb 2012

As a bridge to counting the bar i'll be adding all that weight in brackets for now... still weirds me out.

Workout A

Squats

warmup

5x bar. 5x 40kgs (60kgs)

5x5x80KGS (100kgs)

w00t, no fails at all. Form was good till the last few of the last set. Do i bother staying at this 80kgs or up it? insights from any squat masters?

Bench Press

Warmup 5xBar, 5x40 (60kg).

First Deload down to 60kgs (80kgs)

5x 60 (80kg)

5x 60 (80kg)

3x 60 (80kg)

3x 60 (80kg)

1x 60 (80kg)

wow.

Barbell Row

warmup 5x30, 5x35 (preloaded bars)

set

5x5x45 (65kgs)

Food:

Dinner last night, Stir Fry

Breakfast: Bacon, 3 egg, avacado roll

Lunch: cold stirfry. damn work microwave.

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No those numbers make better sense, forget the un-barred number! Nice work on the squats, you got to triple digits! Yes, if your form was good and you got all reps, weight goes up! Nice work on the bench, 80KG is still a dream for me.

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Massive lower back discomfort today.

The extra long drive into work put the discomfort into overdrive. i've not got shooting pains up my neck and tingles down my right leg.

off to the physio for me.

therefore. no gym.

hopefully an afternoon off work with lots of rest and mobility. and maybe doctors and dentists if i can nab appointments.

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Friday 10 feb WOD looked like this:

- 5 mins rowing.

- warmup + stretch routine + extra back mob

- 8x 80kg leg press (while waiting for the squat rack)

- 1x Clean and press @60kgs. *twinge *ouch?

- 1/2 a squat @ 60kgs. (you might call it a negative?)

Crunch time. glad i've got another physio appointment at 8am tomorrow.

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Tues 14 Feb 2012.

Gym yesterday and today

rowing warmup

1000m in 3:50

- Stretches: Calves, Hamstrings, Glutes, Hip flexors, Spinal ones

- Mobility for 10 mins.

Physio banned me from weights for this week so... don't tell him this next part:

- 7.5kgs dumbell shoulder side raises 3x8

- 15kg dumbell overhand curls 2x12

- 3x8x62.5kg benchpress

- Squats: bar x 20+reps Working on form. Turns out getting close to parallel, my lower back rounded (flattened slightly) due to inflexibility. Wider stance, not all the way to parallel till i can manage.

- Barbell row: bar x 20+reps working on form.

Breakfast: 2x chocolate muffins home made. Chicken Breast + Rambutan

Lunch: Close to a whole BBQ duck + milk

Dinner: To be chicken wings with a ton of vegetables

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First time i've ever timed my 1k, i backed off through the middle 500m.

I will be resisting the temptation to load weights onto the bar till monday.

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Thurs 23 Feb 2012

New office, new gym. no rowing machines.

WARMUP: 45 seconds on an elliptical. couldn't bring myself to do it + usual warmup.

Workout:

Squat:

warmup: 5x20, 5x60

set: 5x80, 5x90, 5x100, 1x100 poor form. re-racked it.

OHP

warmup; 5x20kg, 5x40kg

set: 5x5x50kg

that is all. felt positively BEASTLY in the squat rack. so good to be lifting weight again

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Body is feeling tight, but loosening up slowly. Cheers Lachy.

Monday 27 Feb.

Legpress 2x8x120kgs

Squats, 5x60kgs, 5x80kgs, 4x5x90kgs

BenchPress, 8x60kgs, 7x70kgs, 6x75kgs

Not really following any routine at the moment, just testing how the body feels. Definately tight after those lightened squats. Otherwise all good. Happy to be back in the squat rack. Talking of the squat rack, the gym nearest to me, only has one... and i will have to wait for blokes to perform shoulder raises quite regularly is my guess.

FOOD:

Breakfast: Egg, bacon, mince spaghetti.

Lunch: Another full chicken for lunch with garlic sauce

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Wed 29 Feb

Squat

Warmup: 10xbar

Set: 5x5x90kg

OHP

Warmup: 10xbar

Set: 5x5x50kg

Deadlift

Warmup: 5x60kg

Set: 3x5x80kg

Food:

Breakfast: Chicken Schnitzel with Avacado

Lunch: Tbone + Pineapple + Peanut butter.

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Mon 05 March

Squatty

5x5x92.5kg not to parallel yet.

Bench

5x5x72.5kg

Barbell Row

5x5x60kg

Eats:

Breakfast: Bacon, Egg Cheese sanga.

Snack: Chicken & Bacon wrap

Lunch: Roast chicken + Beans/carrots.

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Wed 7 Mar 2012

Squat

5x5x95kg. ok. i have a feeling, i'm going to have to lower the weight when i get enough flexibility to go full parallel or below parallel again.

OHP

52.5kg 5, 5, 5, 3, 4

Deadlift

5x60

5x80

5x85

5x90

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Looks like you're back on track!

Can you get below parallel without weight? Every day when I start out, even though I've warmed up and done dynamic stretches, it takes a few body weight and then empty bar squats for me to feel good going into the hole. I need to do more mobility stuff though, I know that.

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