DOMS were are quite bad. (it’ll only get better). Getting back pain from bending down to stack pallets only day. Will maybe use ketllebell tomorrow or go for a walk.
First at foremost, I am happy my injured knee (s) have held up well.
About a week later. a guy was in the squat rack at the gym, so I did deadlifts first.
Pretty abysmal but they will get better.
40kg x 5, 80 x 5 . 110 x 5 , 140 x 5 160 x5 (even this was ugly), 180 x 1 , 190 x 1 . 200 fail just broke floor. Not too concerned as deadlift is no longer a focus. Still a bit surprised it’s quite so low.
No breakfast other than a coffee and protein bar at the gym plus fairly early morning could be factors.
FRONT SQUATS 30 x 3 , 40 x 3 50 x 3 60 x 3 70 x 3 80 x 3 90 x 3 100 x 3 110 x1 (hard not happy). 120 x 1 grind it out belt , 130 fail .Back was tired from the deadlifts and stacking at work.
The work is fairly light but there is an awful lot of it. Hopefully it will be better after Christmas when it is less busy.
Tuesday - FRONT SQUATS - 30kg x 3, 40 x 3 , 50 x 3 , 60 x3 , 70 x 3 , 80 x 3 90 x 3 , 100 x 3 , 110 x 3, 120 x 1 ( couldn’t do another rep if I wanted). 130 x 1 solid had to grunt 8 , 140 failed in bottom position. Some shitty behaviour too, I used the good Olympic bar as it is thinner and gives me a better position. so I dropped it in a deep squat .(shouldn’t have gone for the 140 ).
Squats are getting better with each session (third session back).
2 lousy singles in chin up ( I weigh 18 stone (252lb) now so should do better.
BUP presses right arm 10 reps 20kg kettlebell fail on left arm.
BENCH PRESS - 50kg x 8. 60 x 8 , 70 x 8 , 80 x 8 90 x 1 , 100 x1 110 x1 kg
haven’t bench press in months ,so should go back quickly should I do it.
Curls , 10kg x 8 , 14k x 8 , 10kg x 8 12kg x 8 each arm (very weak at curls). I used to do a lot of hammer curls.
Resisted the temptation to deadlifts and did a small amount of wrist and shoulder mobility work.
Not sure when I can program in OL or variations , as I quite tired after front squats and don’t finish work until 10pm and gym is closed. Getting the platform in the garage is not going to happen for a while , so I am just concentrating on getting a much bigger front squat for 3.
It was at 140k ish x 3 before my knee injury , so I am hoping to get it into the 180kg x 3 region next year some time. It may require some hamstring work and upper back work.
Had two hard days in work (changed to a more challenging duty ). It involves picking up up to 15kg tote boxes and stacking them all day. I did some overtime so I am a bit tired.
Today at the GYM doing front squats I have a bit of a pinched nerve/lat insertion pain when squatting.
FRONT SQUATS . bar x 3, 60 x3 , 90 x 3 , 100 x 3 , 115 kg x 1 rep felt pain couldn’t complete another rep , tried 125kg FAILED.
Did some bench presses 40kg x 6 , 50 x 6 , 60 x 6 , 70 x 6 felt less pain.
Used foam roller for 20 mins felt a bit better, took ibuprofen went to work.
At work I normally turn to the one side I tried turning to other side yesterday.
WORKOUT- Deadlift - 30kg snatch trying to get used to new straps sort of worked,
70 deadlift x5
90 x 5
110 x 5
Squat rack became available- FS 70kg x 3, 80 x 3 90 x 3 100 x2 hit rack , kept hitting rack on next weights.
Bench press 60 x 5, 70 x 6 , 80 x 6 90 x 6 100 x 2 110 x 1 115kg x 1 (7-8RPE) (had a spot.)not too bad. Bench could back fairly rapidly if I can make it too the gym.
Kettlebell BUP 20kg x 13 reps not all good reps but not concerned just party trick.
I would like to try a 32kg BUP but do not have access .
Walked home 1-2 miles.
Hopefully I will get a good home set up fairly soon. Work is still giving me sore lats.
I am going to have change my workout system Bulgarian system is for people who don’t work and are a lot younger me normally.
I am thinking of using Westside for the bench and maybe Squat/Front Squat. I need to cut more weight. I need to keep the weights lower and soreness to a minimum for work . My job makes it easier to lose weight. I will have to cut down on the food at work . I am eating 4 meals a day , so 3 cooked meals + Weetabix. This is way too much.
Need to get a bench welded up and the garage clear won’t happen for a month or two.
1/1/2018 FOOD- cooked breakfast - 3 pieces of toast, 2 sausage , 2 pieces of bacon, 2 fried eggs.
2 cups of tea
1 cup of coffee.
Christmas dinner with gammon planned for later.
beetroot , sweet potatoes(yams) soup with walnuts. some garlic bread as a side dish
No cheating at all yesterday. Work has cancelled early starts so may be getting lighter already.
Tuesday - 3 Weetabix 2 cups of tea.
Vegetable soup pouree - white brea12amd (2 pieces ) small amount of camembert
IN WORK - 5pm beef lasagne , salad , peas , diet dr pepper
2 cups of coffee.
A home 2 pieces of pizza and a half slice of cheese on toast 1 cup of tea
Diet has improved a bit , still cheating here and there, but lots of protein , carbs and vegetables.
Weight down to 114kg (252lb) in the evening which is under 18 stone for first time in a long time.
Had another workout Saturday didn’t go well, Back is not recovering from work. That said I think that work in enough work for my lower back. I will have to reduce the squatting load .
Kettlebell BUP is only thing going well right arm 20kg x 15 reps not necessarily all full reps but close to it. I want to try BUP a 32kg kettlebell but can’t justify the cost right now , I have a 24kg with a 1.8 handle.
bench maxed at 120kg with a tiny bit of help would have got it but spotter got nervous.
So bench is going back up slowly. I need a second day a week in the gym not just the weekend.
I think the boxes I lift has increased my BUP ability despite my max strength being down.
Saturday workout- food yesterday was fairly good; I weigh 113kg in the morning.
Had a light day at work yesterday so my back is a little better.
PM - Bench 50kg x 6, 60kg x 6 , 70 x 6 , 80 x 6 , 90 x 8 , 100 x 6 120 x 1 PB for recently had to fight to get it. Felt like shit at the gym
Deadlift , 60 x 3 , 110 x 3 , 140 x 1 , 160 x1 200x1 all good apart from 200kg which with a rounded back. Back felt OK though . So not too clever, as I am aware.
BUP 20kg kettlebell press 1 x 14 , 1 x 10 1 x 16. just missed 17 reps.
I am improving slowly but back is still in constant state of fatigue. I may have a change of position in work in the next few weeks that allows my back to be a lot less tired. I would be pushing and pulling cages around instead and organising into stores and loading them rather stacking items and picking up boxes.
Good diet this week other than yesterday. Cheated quite a bit.
Saturday didn’t eat much some toast, and a protein bar and water at gym.
Bench- 60 x 10 40 x 10, 70 x 6 80 x 6, 90 x8 100 x 6 (much easier than last time didn’t trust the 7th rep without a spotter would have got probably.
90 x6 all paused on last rep other than 100 x 6.
Deadlift . 60x 5 , 110 x 5 140 x 5 170 x 5 very hard did it though. 202.5 miss off floor. Back still knackered from work but less so than last work , as the work load has decreased. Deadlifts had decent form other than fifth rep which also was not that bad.
BUP Kettlebell press 20kg x 18 in right hand PB might have been 19 reps actually .
Did singles on my left hand and added another set of about 3 on
Diet not so good at the end of the week , think i have maintained my weight.
WORKOUT SATURDAY
Deadlift 60 x 10 90 x 5 140 x5 180 x5 last rep was slightly challenging (RPE 7). (no belt)
missed 205kg broke floor twice…Not too bothered tired.
Bench 1 min pauses 60 x 10 70 x 6 , 80 x 6 90 x6 , 3 mins rest 100x 6 couldn have got 7
BUP Kettlebell much worse this work 3 sets of 10 right arm,
Back was much better this week as the workload has been reduced (finishing 2 hours early each night).
Plan to do 185-190kg for 5 next week.
I have a one week’s annual leave. So i am fresher than normal. I may do some additional exercise this week.
I just bought a vibration machine so used it for 10 mins in squat position on a pre-programmed setting. Hopefully this thing will shit miracles for me. Not a great deal of fun to use though, it’s fairly hard work.
Friday- Back is in quite a good place vibration plate is nice on the lower back.
Put paralettes together and did some single dips (lousy I know) not a big fan of dips but my shoulders didn’t seem to mind them.
Did some paralette swings and knee raises and just holding my bw.
Pushups against the frame nice and deep not sure if that will give me a training effect but it is a nice stretch.
Something is better than nothing at the moment . Deadlifts tomorrow and may some bench.
Used vibrating plate CRIVIT VIBRATION PLATE - preset programme 10 mins on p2 and then later p3 for a further 10 mins and 4 mins on maximum
24 mins on vibration plate in squat position.
WIth the powerrack out of commission I am looking at some quick and easy workouts I can get in before work starts at 2pm-10pm.
Sat - feel like shit.woke up early ate and went back to bed
Had protein bar in the gym
Deadlift 60 x 5, 140 x 5 190x1 (felt very hard intended to do 5) good form though
failed 205 off floor
Bench 40kg x 6 70 x6 80 x 6, 90 x 6, 100 x7 (forced another rep with slight assistance)
PB for recently
DB bench 30kgs x 10 , 36kgs x 10 , 40 x 6 full range.
KB 20kg BUP 1 sets x 6 x 10 right hand x1 right hand,
walked 2 miles home , shoe started rubbing me.
Vibration plate - 10 mins on P4 squat position
Had an Epsom salt bath feels good. Will implement these after work everyday with foam rolling.
10 mins vibration plate squat position.
Paralettes dips and pushups . Did sets of 3 for dips and 10 for pushups. Did about 7 sets.
Worked from 2.00 - 7.30 so 5 hour shift. Got full time hours next week.
Worked from 2pm-7.00pm with 35 mins lunch,
Hours in work are reduced (not good, well for earning money anyway). Start new lorry loaders job on Wednesday , which should work out easier on the upper back. Back still hurt a bit yesterday not so much today. Lats are killing from the low rep dip work .
FOOD - cooked dinner with vegtables
cheese burger with bacon and a small cake and can of diet dr pepper
tea- bacon and egg omelette with steamed potatoes
1 glass of Gluhwein.
regretting the burger and cake . still should be enough to lose weight today.
REQCOVERY WORKOUT - 10 mins on vibrating plate
20 mins Epsom salt bath.
should foam roll as well not looking likely
New snaps fitness has opened near me . parking is an issue though.
Felt depleted today so did 20 mins on the vibration plate.
Will hit gym tomorrow.
Diet - 3 slices of white toast and strawberry jam . 1 coffee with milk, 1 tea with milk and a teacake.
Sunday afternoon - paralettes 4 dips, 5 dips (good and deep), 4 dips,
Strained chest a little.
press-ups feet on chair and parelettes 2 sets of 10 , 1 set of 7 , 1 rep feet on top of chair
will try and get in some pull ups with a band . I used to be quite good at them 30 reps or so at 196-200lb (14 stone and change) but since I put on weight I can’t do many).
Band pushdowns 1 set of 30
Had pizza 3 or 4 small slices cup of coffee and tea watched 1 half of rugby and did 10 mins on the vibration plate.
Went to the gym upperbody workout
all with a few pauses apart from top set
60, 70, 80 , 90 x6 100 x 8 90 x 6 , 80 x 6 barbell bench press
Dumbells 30 x 10 36 x 8 can’t remember if I did more
between 1 and 3 min pauses.
gassed quite well at end
Kettlebell BUP 1 sets of 10 1 set of 5 right hand
Deadlift 60 x 3 110 x 3 140 x 5 160 x 5 felt quite hard used straps.
did no chins
planned Epsom bath and more vibration plate for later.
Saturday- 10 mins vibration plate squat position
Dips BW x 6, x 5, x 3 ,x 1 ,x 1
Feel like shit again , hopefully will feel better tomorrow.
Sunday felt OK. Bench press 60 x6 , 70 x 6, 80 x 6 , 90 x6 all 1 minute pauses .
3 minutes pause 100 x 9 with wraps , another 3 /4 mins 100 x 6 without hand wraps
90 x 6 , 80 x 6
Kettlebell BUP x 10, 10 right hand
Dumbbells 40kg x 10 fairly easy full range
50 kg x 3 very hard stupid really
44kg x 6 hard
puked up.
Didn’t feel up to deadlifts may do them tomorrow.
Low speed vibration plate 30HZ 10 mins