Aidan's Training Log (just weak strongman) - Page 68

Eh, i think they're a decent accessory lift, but yeah, point taken. Still building towards a 500 conventional...

I watched a video by Dan John and the theme was basically "do more of the things you aren't doing or don't do often" and it struck a chord a bit, so I'll keep rotating through different exercises.

Quote

08-19-2014 , 06:57 PM

#1677

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

20th August: Week 1 Day 2 (GS)

Comp Bench Press (No Belt):
72.5x6x4

CGBP:
65x6x4

Incline Bench Press:
72.5x6x4

Bench Press w/ half ROM:
75x4x4

Chinups:
BWx6x4

Decent session, finding a bit of a groove with bench pressing. Decent volume. Day off tomorrow, deadift friday, bench and back accessories saturday.

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08-19-2014 , 09:49 PM

#1678

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by Aidan

What kc really ment to say was

Quote:

Originally Posted by kidcolin

Sumo is fine. Just fun to pick on it. I tried it for a bit. Pulled 425 or 445 with it like the 4th time I did it.

Mostly it bothers my knees.

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08-20-2014 , 03:48 AM

#1679

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

heh, yeah i caught that

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08-21-2014 , 07:18 PM

#1680

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

22nd August: Week 1 Day 3 (GS)

Comp DL (belted):
145x6x4

3count Pause Squat:
102.5x5x5

SLDL:
60x8x5

Deadlift form was shaky, like i couldnt quite find the proper hip height. Need to keep working on it. Squats always feel good though, so at least there's that.

Quote

08-22-2014 , 08:09 PM

#1681

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

23rd August: Week 1 Day 4 (YMCA)

3Count Pause Bench:
62.5x6x4

CG Decline Bench:
72.5x6x4

Speed Bench:
72.5x3x8

OHP:
40x6x5

Cable Row:
130x8x4

Facepulls:
3x10

Conditioning:
6 rounds of 8 30" box jumps and farmers walk around gym w/ 2x 30kg bags

Pretty good workout, but slightly confusing ordering of exercises. I'd have had speed bench first. Conditioning was fewer rounds than last time but much shorter rest periods in between each round.

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08-24-2014 , 07:04 PM

#1682

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

25th August: Week 2 Day 1 (GS)

Squat (Belted):
142.5x5x4

Sumo DL (Belt + Hook):
142.5x5x4

Front Squat:
107.5x5x3

Fought a little bit of knee cave on the earlier sets of squat. Just need to be conscious of driving my knees out. Sumo DLs are getting better, not pointing my feet so wide has helped a lot. Was ded by front squats.

Quote

08-26-2014 , 04:51 AM

#1683

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

26th August: Week 2 Day 2 (YMCA)

Comp Bench Press:
77.5x5x4

Just an absolutely brutal day of people not having done what they said they were going to do at work, meaning I have to miss team training in the morning, so I went to the gym to do the workout i'll miss, then the gym was full of idiots gonna idiot, and then something went pop in my hamstring/hip/groin area when demonstrating a 60kg sumo DL for my wife.

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08-26-2014 , 10:03 AM

#1684

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

hope the hamstring is nothing

Quote

08-26-2014 , 10:36 AM

#1685

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Sounds like an exhausting day. Take it easy bro. Good that you're already married to her, or else that would've been an embarrassing date.

Quote

08-26-2014 , 10:40 AM

#1686

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

Even though PLOKJ apparently does not like sumo deadlifts, I still hope it's nothing.

Quote

08-26-2014 , 05:38 PM

#1687

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by Weasel45

hope the hamstring is nothing

Me too. Its a bit odd feeling this morning, but not that noticeable unless i try to do the splits. Hopefully just a small muscle strain.

Quote:

Originally Posted by Syndr0m

Sounds like an exhausting day. Take it easy bro. Good that you're already married to her, or else that would've been an embarrassing date.

Feeling a bit more chipper this morning, minor injury notwithstanding. Work thing has been resolved. Wife's opinion of me unchanged

Quote:

Originally Posted by downtown

Even though PLOKJ apparently does not like sumo deadlifts, I still hope it's nothing.

Thanks, DT. Definitely pushed my luck too far, lesson learned.

Quote

08-28-2014 , 07:34 PM

#1688

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

29th September: Week 2 Day 4 (GS)

Deadlift:
157.5.x5x4

Pause Squat:
110x5x4

GHR:
4x6

A bit soft on the first two sets of deadlift, but better for the latter two. Just taking a bit more time getting into the set position prior to starting the pull, a bit more patience. Need to keep at it otherwise my core will never catch up.

Hip feels alright, anything up to normal squat width is non-aggravating.

Quote

08-28-2014 , 09:57 PM

#1689

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Vids of set 1 and 2:

Quote

08-29-2014 , 10:01 AM

#1690

MindFckr

Classic Arsenal GHW

Join Date: Aug 2010 Posts: 25,914

Nice deadlifts man! I'm only thinking about trying the 100kg ones still...in time I guess
Keep up the good work

Quote

08-29-2014 , 09:57 PM

#1691

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

30th August: Week 2 Day 5 (YMCA)

3Count Pause Bench:
72.5x5x5

Speed Bench:
60x3x6

Decline BP:
80x5x4

OHP:
45x6x4

Face Pulls

Lat Pulldowns

Ok, i think my hamstring is in slightly worse shape than I thought after yesterday, quite tender this morning. Spent a bunch of time rolling it before workout today. Oh well, probably have to take this week off from lower stuff.

Otherwise, workout went fine. Wife is back to it after football season, so that was fun. Her squat and dl form is still excellent, needs to work on upper back tightness for bench. Running LP for a little bit, then onto something a bit more aesthetic based. Ideas?

Quote:

Originally Posted by MindFckr

Nice deadlifts man! I'm only thinking about trying the 100kg ones still...in time I guess
Keep up the good work

Thanks man, always nice to be complimented. Keep at it, you'll get there sooner than you think

Quote

08-29-2014 , 11:38 PM

#1692

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Yep. Nice snappy deads.

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08-30-2014 , 12:15 AM

#1693

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

chur!

Quote

08-30-2014 , 01:31 AM

#1694

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Decline? Yuck.

Quote

08-30-2014 , 08:08 PM

#1695

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Worthless exercise?

Quote

08-31-2014 , 10:15 PM

#1696

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

1st September: Week 3 Day 1 (YMCA)

Comp Bench:
100x5*

Incline Bench Press:
60x8x4

DB Flies:
10sx10x4

Pullups:
8, 7, 5

Cable Row:
115x10x4

Facepulls:
10x3

Pulldown Abs:
10x3

DB Curls:
10x3

Hamstring bothersome, so missed team squats to bench press. Nice guy gave a good handoff but couldnt resist putting his fingers under the bar. I got the first three clean and certainly would have got the last two unassisted but won't count it. Everything else was fine.

Quote

09-02-2014 , 07:29 PM

#1697

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

3rd September: Week 3 Day 2 (GS)

Comp Bench:
85x4x4

CGBP:
75x4x4

Incline BP:
75x4x4

HalfROM Press:
80x4x4

Ab Roller:
10x3

Pretty good session, decent pump afterwards. Left pec minor a little funny, but will work on it. Hamstring getting better but not yet 100%. Will have to see how it goes before friday, but leaning towards skipping DLs and resting it.

Quote

09-04-2014 , 08:08 PM

#1698

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

5th September: Week 3 Day 3 (GS)

Deadlift:
100x5x3

3count Pause bench:
75x4x4

TnG Bench:
85x3x8

Lat Pulldown:
4x10

Cable Row:
4x10

Hamstring still not right, so warmed up thoroughly and hit some light rehab reps. Then moved on to bench, all pretty easy.

Quote

09-05-2014 , 09:49 PM

#1699

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

6th Sepetember: Week 3 Day 4 (GS)

Squat:
80x6x4

Bench:
75x6x2

Deadlift:
70x6x3

GHR:
A few reps with lots of band assistance

Day of my aborted attempt to teach some soccer people lifting in the gym, just worked out with my wife instead. Just kept it light and snappy, hamstring felt good and will hopefully respond well tomorrow.

Quote

09-07-2014 , 06:54 PM

#1700

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

8th September: Week 4 Day 1 (GS)

Squat:
167.5x3x3

Comp Deadlift (oly shoes):
160x3x3

Zercher Squat:
110x4x3

Bit of knee cave and a bit of hesitance out of the hole on the squats, partly due to hamstring concerns and partly over-thinking the knee cave issue. Felt tough, probably a 9.5 RPE by the last reps of the last two sets. Sumo DLs just aggravated my hamstring/groin, so did conventional and it was fine. Zerchers are fun.

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