I intend to use this journal for quite a while. It may get big. So I'm going to reserve this first post as a contents page where I can link to things of interest.

Contents

I've been messing around with a bunch of different programs over the last year. And now I'm in a position where I'm possibly bigger (certainly by scale weight) but considerably weaker than I have been. I'm sure this is just due to not doing any low rep stuff for several months and hopefully it will come back reasonably quickly.

Seeing as I'm lifting less that I was when I was using Starting Strength I'm going to revert back to that type of workout. I'm not going to follow it exactly (despite what everyone says) but I'm not going to change it too much either.I'm just going to go with the flow.

This kind of coincides with the last phase of the HST I was following is in essence I'm still finishing off that whilst starting something new.

I'm going to follow the workout A and workout B alternating pattern so over two weeks it will look like ABA BAB. When ever I get all my reps with good form on a particular exercise I'll add 2.5kg the following workout. If I miss reps at a particular weight 3 workouts in a row I'll reduce the weight by 10% and work back up.

I plan to do this up to the end of the year at least. But I may throw some higher rep weeks in there now and then to break it up a little.

The workouts I intend to use for the time being are:

Workout A
Squats 3x5
Bench 3x5
Power Clean 5x3

Workout B
Deadlift 1x5
Press 3x5
Lat pulldown 3x5 (or possibly chin ups)

To start this journal off here is the workout from Monday

Squat
10x20kg
5x60
2x80
5x100
5x100
5x100

Bench
10x20
5x40
5x60
5x60
5x60

Power Clean
3x50
3x50
3x50
3x50
3x50

Deadlift
5x60kg
5x80
5x100
5x120

Press
8x20
5x30
5x37.5
5x37.5
5x37.5

Lat Pulldown
8x40
5x50
5x50
5x50

It's been ages since I've done conventional deadlifts and it felt like it too. That 5x120kg was tough. I used to be about to do 3x8x120kg fairly comfortably. I think I will swap the lat pulldown for chinups. The pulley action doesn't seem that great and the heavy the weight the more it seems to rub making it hard to gauge my progress. I might stick it on ebay that being the case. Stick with rack chins/chin ups.

Squat
10x20kg
5x60
2x80
5x102.5
5x102.5
5x102.5

Bench
10x20
5x42.5
5x62.5
5x62.5
5x62.5

Power Clean
3x52.5
3x52.5
3x52.5
3x52.5
3x52.5

BB Curl
8x30
8x30
6x30

This was meant to be done last night but I was invited to a poker game so I went to that instead. I drank quite a lot and was wondering how it would affect my performance today. Turns out not that much. Everything felt strong. Good stuff.

Good luck :) Eat enough and the strength will come fast.

Good luck :) Eat enough and the strength will come fast.

Thanks for dropping by.

I'm hoping that will be the case. Just getting it back to where it was before I did a mini cut and started messing around with hypertrophy workouts would be a start. So far everything has felt pretty easy which is a good sign.

By the end of the year I would like to get my 1rms to the following:

Squat: 3 plates
Deadlift: 4 plates
Bench: 2 plates (but more realistically 90kg)
Press: 1 plate.

If you don't have them already or your gym does not provide them investing in some micro plates is worth while. So on things like MP when you can't do 5lb increases you can step down to 2.2lb increases, cost me about $3 aust for each 0.5kg plate. I take em in the gym when I need em.

If you don't have them already or your gym does not provide them investing in some micro plates is worth while. So on things like MP when you can't do 5lb increases you can step down to 2.2lb increases, cost me about $3 aust for each 0.5kg plate. I take em in the gym when I need em.

I train at home so my equipment is fairly limited. I do have some micro plates though. I have to stay they cost me a damn site more than your's did though. Last time I used SS as a program they came in handy and I'm sure I'll use them again as I start to reach my limits.

Yeah I looked up the flash ones on the web and then rang around and found some at a fitness supply shop and bought 4 so I can go up in increments ranging from 0.5kg to 3kg when I need to. Most people I asked about them did not even know what 'fractional' or 'micro' plates were.

Deadlift
5x60kg
5x80
5x100
5x122.5

Press
8x20
5x30
5x40
5x40
5x40

Pull Up
3xBW (extra wide grip)
4xBW (normal wide grip)
3xBW
3xBW (!)
2xBW

Rear Delt Flye
8x2.5kg
8x5
6x5

Deadlift felt good today. I tried the top set with an overhand grip like the warm up sets which was a mistake as I could barely hold on for the last set. I've decided to go with pull ups, going for 15 reps in as many sets as it takes. I also added rear delt flyes and I want to strength that part of my shoulder, I think due to the time I spend on computers that my rear delts (especially the right) are stretched and weak and possibly the cause of my shoulder pain.

Squat
10x20kg
5x60
2x85
5x105
5x105
5x105

Bench
10x20
5x45
5x65
5x65
5x65

Power Clean
5x55
5x55
5x55

Push Up + Scapula Push Up
8xBW
8xBW
8xBW

Squats and bench still going strong. Again I added a long paused rep after the last set on bench. I did the power cleans in sets of 5 because they are still quite light and sets of 3 takes for even. When it gets heavier I'll switch back. I added the Push up + scapula push (1 rep is one of each) to help strengthen my shoulder. All this computer work is messing it up big time.

On Thursday I went to a free industry poker tournament. I didn't fair very well and drank a little too much at the free bar. Yesterday I felt the brunt of it and was in no fit state to complete my deadlift workout I had planned. I'll get this done later today.

Last night I booked a weeks holiday in Egypt for my girlfriend and I next Friday. It's come at a good time as I need a week off. It's been a while. I'll get 3 workouts in before I go and then I'll continue on with my current plan for as long as I can.

Deadlift
5x60kg
5x80
5x102.5
5x125

Press
8x20
5x30
5x42.5
5x42.5
5x42.5

Pull Up
4xBW
5xBW
4xBW (!)
3xBW

Hanging Knee Raise
8xBW
7xBW

Overhead Shrug
8x30
8x30
8x30

I still felt a little ropey today. I guess I had way too much to drink on Thursday night. That's a free bar for you. Anyway, I persevered with my workout and I'm glad I did. Deadlifts are progressing. Pullups are getting better, I think I'm doing them with better form that I used to. Press is still feeling good.

I did the hanging knee raise last deadlift day but I didn't write it down in here because I did them slightly different and didn't get many reps. My abs were so sore the days following I guess I really hit them hard. The different was I kept my knees raised the entire time and just pulled up with my core rather than using the momentum of my legs.

I've also added OH shrugs in an attempt to strengthen my shoulder.

Squat
10x20kg
5x40
5x62.5
2x85
5x107.5
5x107.5
5x107.5

Bench
10x20
10x35
2x52.5
5x67.5
5x67.5
5x67.5

Power Clean
5x57.5
5x57.5
5x57.5

Push Up + Scapula Push Up
8xBW
8xBW
8xBW

As I went into this workout I felt really quite sluggish. Due to this I decided to add more warmup sets to my exercises. I think this worked as the workout went well. I managed to progress on everything. I do think I'm reaching the point where weight increases might take more than one session. The squats still felt pretty strong. A little slow towards the end but I've had way slower in the past. My bench felt good but it was very heavy for me. I was still able to add a paused rep on the end which is not listed above. I going to use 5 sets for the power cleans again, my form towards the end was suffering. The push ups were fine.

In the name of science I weighed myself on my scales in the push up position. I weighed 63kg which is just under 2/3rd my bodyweight (92kg). So why is it that push ups are so easy compared to benching?

According to my 1rm calc 8x63 has a 1rm of 78 while 5x67.5 has a 1rm of 76. I found the benching a lot more difficult than the push ups to day and I'd done bench before push ups. If I'd not they would have probably felt even easier.

In the name of science I weighed myself on my scales in the push up position. I weighed 63kg which is just under 2/3rd my bodyweight (92kg). So why is it that push ups are so easy compared to benching?

You're not pushing up all of your weight. Your legs stay in one place.

You're not pushing up all of your weight. Your legs stay in one place.

I must have been pushing up the 63kg, though. With my legs taking the other 30kg.

I must have been pushing up the 63kg, though. With my legs taking the other 30kg.

You're not pushing up a lot of the weight of your arms. The ROM is different too, in my experience.

Back from my holiday in Egypt. What an amazing time I had. The weather was 35 degrees celcius at least each day. I went snorkling at a coral reef, I climbed sand dunes and saw a mirage in the desert before visiting a bedouin camp. However, most of the time was spent lying in the sun, drinking and eating hideous amounts of delicious but unhealthy food. Despite this I've still managed to lose a kilo whilst being away! It's time to hit the weights.

Here are some of the pics I took of the hotel:

http://farm3.static.flickr.com/2493/3933852308_e401f4cbbe_o.jpg (http://www.flickr.com/photos/woodan/3933852308/)

http://farm3.static.flickr.com/2498/3933853270_accf920e96_o.jpg (http://www.flickr.com/photos/woodan/3933853270/)


The snorkling:

http://farm3.static.flickr.com/2497/3933330139_ccd536a744.jpg (http://www.flickr.com/photos/woodan/3933330139/)

http://farm3.static.flickr.com/2445/3934101746_91ab1da82c.jpg (http://www.flickr.com/photos/woodan/3934101746/)


Me and my girlfriend:

http://farm3.static.flickr.com/2581/3933853678_546bae4f42_o.jpg (http://www.flickr.com/photos/woodan/3933853678/)

http://farm3.static.flickr.com/2506/3933072725_3b0c9dd171_o.jpg (http://www.flickr.com/photos/woodan/3933072725/)

I appear to have adopted some sort of posing claw hand.

http://farm3.static.flickr.com/2581/3933853678_546bae4f42_o.jpg (http://www.flickr.com/photos/woodan/3933853678/)


great pics. sounds like an awesome time. :nod:

u guys look smokin in this one. :dreamy:

ur gf is gorgeous.... and u look very david beckhamesh. lol

I appear to have adopted some sort of posing claw hand.

:spitcoffee:

that's one weird hand position. :lol:

and u look very david beckhamesh. lol

I'm sure that's the first and last time I'll ever be likened to Beckham.

Squat
10x20kg
5x60
2x80
5x100
5x100
5x100

Bench
10x20
5x40
5x60
5x60
5x60

Bent Row
10x20
5x35
5x50
5x50
5x50

Scapular Pushup
12xBW
12xBW
12xBW

Lowered the weights to get back into it.

Deadlift
5x60kg
5x80
5x100
5x120

Press
8x20
5x30
5x40
5x40
5x40

Pull Up
4xBW
3xBW
3xBW
3xBW
3xBW (!)

Shoulder Exercise
12x2.5
12x2.5
12x2.5

Hanging Knee Raise
12xBW
11xBW
5xBW

Squat
10x20kg
5x60
2x80
5x102.5
5x102.5
5x102.5

Bench
10x20
5x35
5x50
5x62.5
5x62.5
6x62.5

Bent Row
10x20
5x35
5x52.5
5x52.5
5x52.5

Scapular Pushup
12xBW
12xBW
12xBW

Shoulder Exercise
8x5
6x5
5x5

Lost count on the last set of bench but it still felt pretty easy. I still did the extra paused rep at the end. I really need to find the name of this shoulder exercise I'm doing.

Squat
10x20kg
5x60
2x80
5x102.5
5x102.5
5x102.5

Bench
10x20
5x35
5x50
5x62.5
5x62.5
6x62.5

Bent Row
10x20
5x35
5x52.5
5x52.5
5x52.5

Scapular Pushup
12xBW
12xBW
12xBW

Shoulder Exercise
8x5
6x5
5x5

Lost count on the last set of bench but it still felt pretty easy. I still did the extra paused rep at the end. I really need to find the name of this shoulder exercise I'm doing.
How easy are those squats? I'm back to 100x8 for 1 set. Just wondering. :)

How easy are those squats? I'm back to 100x8 for 1 set. Just wondering. :)

I'm not grinding them out, but they're not easy either. I bought a new camera for my holiday and shot some video with it earlier. The colour is much better than the old one even in low light, so they won't appear in black and white any more. I'll post it at some point. I don't know if that will be tonight though as my girlfriend is round.

I'm not grinding them out, but they're not easy either. I bought a new camera for my holiday and shot some video with it earlier. The colour is much better than the old one even in low light, so they won't appear in black and white any more. I'll post it at some point. I don't know if that will be tonight though as my girlfriend is round.
So your still stronger than me on the ole squats then. If your gf is round then I would get off teh interwebs. ;)

So your still stronger than me on the ole squats then. If your gf is round then I would get off teh interwebs. ;)

I dunno, I find my strength goes down quite fast after 5 reps. Chances are we're about the same. I should get offline, I've an episode of peepshow to watch as well as some steak on the stove to finish cooking. :drool:

Here's that video. I'm so impressed at the quality of my new camera. I think it shoots in HD. The quality might look at bit shoddy for a bit while youtube does it's thing. Just be glad it's not that weird grainy b/w they used to be.

g6Gc1NyTwgM

Edit:
Here is me doing the same weight last April. Look how bloody skinny I am. It looks as though I've not been fed in a month. There is definitely no point in getting to BF% like that without mass. You just look like a tool.

-HTrfvveBhg

Deadlift
5x60kg
5x80
5x100
5x122.5

Press
8x20
5x30
5x42.5
3x42.5 (!!!)

Pull Up
5xBW
4xBW
4xBW (!!)
3xBW (!)

EZ Bar Curl
8x29 (!)
6x29 (!!)
4x29 (!!)

Deadlifts felt easy today. I'm going to keep the increments to 2.5kg though as that works out at 15kg a month as it is, I'll reach my limit soon enough, I don't need to speed it up. My right shoulder simply gave up on the press, the weight wasn't so bad. It just wasn't feeling right so I stopped before I hurt myself. Pullups increased nicely. And I thought I'd throw some biceps in there at the end as a special Friday treat.

Claw hand is awesome. Keep it. Your girlfriend crosses her legs for the photos. Nice job on the squats.

Claw hand is awesome. Keep it. Your girlfriend crosses her legs for the photos. Nice job on the squats.

She's 6ft, I think she does that to make me look a little taller.

She's 6ft, I think she does that to make me look a little taller.
Haha cute.:madpimp:

Damn, that is a pretty rough workout! Looks like a modifcation of SS.

Squat
10x20kg
5x60
2x82.5
5x105
5x105
5x105

Bench
10x20
5x35
5x50
5x65
5x65
5x65

Bent Row
10x20
5x40
5x55
5x55
5x55

Scapular Pushup
12xBW
23xBW (regular pushup)
12xBW

Reverse Crunch
12xBW
8xBW
7xBW

Since Egypt I've had stomach problems. They got worse over the weekend and I managed to get hold of a doctor which prescribed me some antibiotics. Seeing as I've not been feeling my best I didn't have great expectations for this workout.

I managed to complete all my reps but I have a feeling the form on my squats was a bit ugly and since my left knee has started to hurt a little. The other exercises were OK though.

I'm using the accessory work to keep the workouts interesting and I've not really got any set plan for it. There major theme will be something to help my shoulder stop hurting and strengthening my core. The reverse crunches proved how weak my core is today. I'm going to superset them with 30 sec bridges in future I think.

Damn, that is a pretty rough workout! Looks like a modifcation of SS.

It is. I know people always say don't modify it but I think I have a fair idea what I'm doing these days. One thing I know is I don't really need to squat 100kg+ 3 times a week or squat and deadlift on the day.

You could call it a cross between Starting Strength and the 5s cycle of HST.

In GymKit news, since I made the app free it's downloaded over 1700 units now. It would have been nice to get paid for that many but in the big picture I think it's a good thing anyway.

Today took the 2 utils that comprise GymKit and made them into their own standalone apps. So now there is GymTimer and Gym1rm. Both of these are going to be free and remain free. However, I have added advertising to them. I mainly want a large user base, but if I can make anything off the ads that'll be cool. A lot of the time they'll be advertising the paid version of GymKit anyway (I'll charge 59p again once these make it on the store).

I intend to make one more free utility app. This one will be GymCircuit and you'll be able to program in your own circuit training times, or HIIT intervals. This will have the ads as well. I'll also add this to GymKit and at the same time add analytics to it and maybe a news pane so I can inform users of future updates and plans.

So that's what's happening there. Here's a couple of screenshots displaying the advertising.

32608 32609

Since Egypt I've had stomach problems.

One of my mates recently went to Egypt with his girlfriend. He too had stomach problems, and as a result sharted all over the bathroom floor while brushing his teeth. They are not together anymore.

Just thought you might like to know.

I'm new by the way, good log. How long have you been training for?

One of my mates recently went to Egypt with his girlfriend. He too had stomach problems, and as a result sharted all over the bathroom floor while brushing his teeth. They are not together anymore.

Just thought you might like to know.

I'm new by the way, good log. How long have you been training for?

Ha. Fortunately, it's not been that bad. I'm hoping these antibiotics are going to sort me out though.

I've been training for about 2.5 years now. Which makes my lifts look pathetic, I know. I was lifting this much or more a year ago. This last year has basically sucked gains-wise. I hope I can make up for it in these last 3 months.

Meh, I would kill for your 1RM Squat.
Bench Too.
Ditto Deadlift :lol:

Meh, I would kill for your 1RM Squat.
Bench Too.
Ditto Deadlift :lol:

So would I right now :doh:

Deadlift
5x60kg
5x80
5x102.5
5x125

Press
8x20
5x30
5x42.5
5x42.5
5x42.5

Pull Up
6xBW
6xBW (!)
4xBW (!!)

BB Curl (DC Style)
12x25 (!)
5x25 (!!)
3x25 (!!!!!)

Hanging Knee Raise
12xBW
12xBW
12xBW

As I've mentioned above, I've not been too well lately so I wasn't expecting great things from this workout. When I got to the heavy set of deads I thought the workout was going to be a wash out because that felt heavy today. However, from what was looking like it was going to be a shit workout turned into a great one. I managed to get all my reps on the press, and I managed to complete my target of 15 pullups in 3 sets! I thought I'd mix things up and do DC training style for my biceps.

While I'm here I'll write a little about what my diet has been like lately. I've completely abandoned planning my meals. That was just getting to me. Now I try and eat 6 times a day, maybe 7. I make sure that each meal has a large portion of protein, meat if possible otherwise a shake. And lately I've been trying to taper the carbs off in the evenings.

Lunch has been the most difficult meal. Where I have been working onsite recently I've been taking 2 oat and protein shakes in with me. I have those mid morning and mid afternoon. This leaves me nothing for lunch. And basically, it's impossible to get a high protein meal in the UK unless you go to a proper restaurant and order a steak or something. So instead I've been having chicken and bacon sandwiches and a pot of soup, perhaps with a flapjack.

Even my PWO shakes haven't been measured recently. They consist of around 60-80g of oats, 2 scoops of whey, 10g of glutamine and 5g of creatine. My main meal after a workout consists of steak and potatoes. :drool: Can't beat it, that's what I'll be cooking up in a bit.

So far it hasn't really made any difference to when I was planning my meals. My strength is increasing nicely and today I thought I looked little leaner.

While I'm here I'll write a little about what my diet has been like lately. I've completely abandoned planning my meals. That was just getting to me. Now I try and eat 6 times a day, maybe 7. I make sure that each meal has a large portion of protein, meat if possible otherwise a shake. And lately I've been trying to taper the carbs off in the evenings.

Lunch has been the most difficult meal. Where I have been working onsite recently I've been taking 2 oat and protein shakes in with me. I have those mid morning and mid afternoon. This leaves me nothing for lunch. And basically, it's impossible to get a high protein meal in the UK unless you go to a proper restaurant and order a steak or something. So instead I've been having chicken and bacon sandwiches and a pot of soup, perhaps with a flapjack.

Even my PWO shakes haven't been measured recently. They consist of around 60-80g of oats, 2 scoops of whey, 10g of glutamine and 5g of creatine. My main meal after a workout consists of steak and potatoes. :drool: Can't beat it, that's what I'll be cooking up in a bit.

So far it hasn't really made any difference to when I was planning my meals. My strength is increasing nicely and today I thought I looked little leaner.

Thats exactly what I'm doing, except I'm having protein bars when I'm at work and can't sit down and eat or drink. Well I could do shakes but would have to buy more powdered carbs.

Thats exactly what I'm doing, except I'm having protein bars when I'm at work and can't sit down and eat or drink. Well I could do shakes but would have to buy more powdered carbs.

I bought a box of protein bars but they work out too expensive IMO.

I bought a box of protein bars but they work out too expensive IMO.

Which ones you get? 93p per bar for me.

Which ones you get? 93p per bar for me.

Go on...

Go on...
If you have a costco near you, try looking out for Weider protein bars. They only seem to stock the banana ones though.

Which ones you get? 93p per bar for me.

Oh I forgot to reply to this. I bought the MP "flapjack" bars. They cost about £19 for 18 so a little over a £1 each.

Oh I forgot to reply to this. I bought the MP "flapjack" bars. They cost about £19 for 18 so a little over a £1 each.

Holy shit, 44g of carbs per bar though!

Holy shit, 44g of carbs per bar though!

That;s what I wanted. To replace a whey/oat shake.

Squat
10x20kg
5x62.5
2x85
5x107.5

Bench
10x20
5x35
5x52.5
5x67.5
5x67.5
5x67.5

Bent Row
10x20
5x40
5x57.5
5x57.5
5x57.5

Regular/Scapular Pushup
12xBW
12xBW

Reverse Crunch/Bridge
12xBW
12xBW
9xBW

My knee was feeling a little funny before the workout and felt weird still while squatting so I called it a day at one set. The bench felt heavy. I didn't attempt the extra paused rep at the end as I thought I'd end up crawling out from under the bar. The row felt good though.

I have a feeling the easy part is over, now it's going to be tough.

Deadlift
5x60kg
5x82.5
5x105
5x127.5

Press
8x20
5x32.5
5x45
5x45
5x45

Pull Up
5xBW
4xBW
4xBW (!!)
3xBW (!)

BB Curl (DC Style)
13x27.5
5x27.5 (!)
3x27.5 (!!)

Hanging Knee Raise
15xBW
11xBW
6xBW

Good workout today. Deadlift felt heavy but not difficult. Press felt good, and my shoulder didn't give me any problems. I'm nearing PR territory now. The pullups weren't as good as last time, no biggie. BB Curls went well with more reps and more weight. Hanging knee raise was indifferent

Squat
10x20kg
5x62.5
2x85
5x107.5
5x107.5 (!)
5x107.5 (!)

Bench
10x20
5x37.5
5x55
5x70
5x70 (!)
5x70 (!!)

Bent Row
10x20
5x40
5x60
5x60
5x60

Regular/Scapular Pushup
12xBW

Reverse Crunch/Bridge
12xBW
12xBW
10xBW

Rolling Like a Ball
12

Only 2 workouts this week due to commitments outside the gym. This is why I'm workout on a Thursday. Squats felt heavy but manageable. The 3rd set was easier than the 2nd as I changed my stance a little. Bench was hard. That last rep was slow. I might do that weight again next session. Rows were good. My wrists hurt so I only did the one set of pushups. All the ab work was fine and even added that "rolling like a ball" which is pilates thing my physio once recommended. Normally I can't do it but today I could.

Deadlift
5x60kg
5x85
5x107.5
5x130

Press
10x20
5x30
2x40
5x47.5 (!) PR
2x47.5 (!!) (edit: this was only 2, not 5)

Pull Up
6xBW
4xBW
4xBW (!)
3xBW (!)

BB Curl (DC Style)
11x30
2x30 (!)
2x30 (!!)

Plank
2x60 seconds

Good workout. Deadlift felt pretty easy today. I videoed it and it looked like it was nothing when I played it back. I set a PR on the press but that pretty much took it out of me so failed badly on the next set. Pull ups were pull ups, I managed to get 6 again though so that's good. I'll keep the weight on the BB curls until I can get more reps but that's not bad considering I only got 12x25 two sessions ago. Finally, just mixing up the core work.

130 is less than 80% of your PR - so it should feel like nothing :nod:

130 is less than 80% of your PR - so it should feel like nothing :nod:

Ahh yes, but I strayed a long way from my PRs over the summer. IT's coming back though, and I hope to beat them all by the end of the year.

Squat
10x20kg
5x62.5
2x85
5x110
4x110 (!)
4x110 (!)

Bench
10x20
5x40
5x55
4x70 (!)
4x70 (!)
3x70 (!)

Bent Row
10x20
5x40
4x62.5

Shit workout today. To be honest I couldn't wait for it to end so I ended it early and it clearly wasn't going well. I've had loads on my mind the last few days and it's affected my sleep a lot. Last night I was unable to get to sleep for about 3 hours after I went to bed resulting in me oversleeping this morning and being late for work. I'm tempted to calling sick tomorrow so I can catch up on my rest. I'm not much good to anyone in this state.

Got another terrible nights sleep again last night. I ended up missing work today. I should have gone in but I felt like crap and wouldn't have been productive.

While at home though I've been relaxing and have been productive in a completely different way. I've been designing some characters for a game I'm making. It's a very simple puzzle game and should be done soon. Here's a sneak peak at the characters though. I'm quite proud of them as this is not one of my strengths.

http://farm4.static.flickr.com/3030/4014882822_28a803dbbe_o.jpg

http://farm3.static.flickr.com/2673/4014882786_2959a06ea4_o.jpg

http://farm3.static.flickr.com/2622/4014119161_bedfb7b58a_o.jpg

Deadlift
5x65kg
5x87.5
5x110
5x132.5

Press
10x20
5x30
2x40
5x47.5
5x47.5 (!) PR
4x47.5 (!)

Pull Up
7xBW
4xBW
4xBW (!)

BB Curl (DC Style)
10x30
3x30 (!)
2x30 (!)

Plank
60 seconds

Todays workout was good. I had a good nights sleep for a change last night. Deadlifts felt strong, managed to get 7 pullups, 15 pullups in 3 sets and got a new 2 set PR on the press. The only thing I didn't improve on was the BB curl which was the same reps as last time but in a different fashion. I won't worry about that though.

Oh, and I'll add that I ran out of creatine about week or so ago. I've not had the opportunity to order any more seeing as I'm working onsite at the moment. But seeing as I still seem to be setting PRs without it I'll just stick it on the 'Does nothing for me' list and forget about it.

Hey Dan. Your characters are cool. I think you did a great job on them. Congrats on your increasing strength. You've come a long way since you started working out. :flex:

Squat
10x20kg
5x62.5
2x85
5x110
2x110 (x)

Bench
10x20
5x37.5
5x55
5x70
3x70 (!!)

Bent Row
10x20
5x40
5x62.5
5x62.5
5x62.5

DB Bench
12x20
12x20
10x20

Reverse Crunch/Bridge
12xBW
12xBW
8xBW

Rolling Like a Ball
12, 12

My squat and bench are clearly too heavy. I'll give these weights one more shot and if I still struggle I'm gonna drop them 10% and work up to them again. I think the problem is frankly that I'm not eating enough and what I am eating is shit. I'm not getting enough meat as my local tesco stopped stocking all the meat I used to buy and since I've not really know what to cook and have been improvising, badly.

Deadlift
5x60kg
5x80
5x100
5x120
3x135

Press
10x20
5x30
2x40
5x50 PR
2x50

Pull Up
5xBW
3xBW

BB Curl (DC Style)
11x30
3x30

To be honest, I wasn't interested in today's workout at all. And apart from the press the numbers show that. In fairness, I wasn't taking nearly as much rest as I usually would as I just wanted it to be over. The press was surprising though. I was intending to go for 3x47.5 today but as I just clearly wasn't in the right frame of mind I thought I'd push it to spice it up a bit. 50kg went up quite easily in the first set, which is great as I've never even attempted to lift this much before, not even for a max attempt.

I'm going to mix it up a bit. I'm throughly bored of this workout now. I'm going to take Friday off to rest as I have niggly pains in my wrist, forearms and shoulder. Then I think I'll go for a 3 day split for a bit. Legs+shoulders/chest+tri/back+bi. This way I'll get a little more rest and I can get more exercise selection in there.

good morning Wooden, I just wanted to say Hi, i saw your journal and just started a strength program myself, good stuff. your plan looks somewhat simalure to mine. I was wondering what your calorie intake was ? have a good one and best of luck :tucool:

good morning Wooden, I just wanted to say Hi, i saw your journal and just started a strength program myself, good stuff. your plan looks somewhat simalure to mine. I was wondering what your calorie intake was ? have a good one and best of luck :tucool:

I'm not counting calories but I can tell you that I'm probably not eating enough. Despite small gains in strength recently my weight has remained pretty constant for the last few months. I'm gonna try and sort this out by adding 2 pints of whole milk a day and more fruit.

Typical days food looks like this:

M1
80g oats
tin of tuna

M2
70g oats
50g whey

M3
Chicken & bacon sandwich
Soup of some variety
Apple or pudding of some type

M4
70g Oats
50g Whey

M5
60g Brown Rice
tin of tuna
Glug of olive oil
300g of mixed veg

M6
30g whey

Pretty crappy diet in all honesty. I can live with that for the time being though. I got fed up of being super strict with my meals. It left me with no free time as I was either cooking or eating all the time.

This is also not to far off from my diet, and i have stayed the same weight of 177.4 for about 6 weeks now. I am really not looking for size right now anyways. Just wanted to see how a strength program would go. This is week one, so i am just getting used to the heaver weights and longer rest periods between sets. Should be fun! thanks

M1
80g oats
tin of tuna
Man, that's gotta be one of the most hardcore breakfasts I've ever seen. :lol:

Man, that's gotta be one of the most hardcore breakfasts I've ever seen. :lol:

Only made possible with a good splash of this:

http://blog.photos2view.com/files/worcestershire-sauce.jpg

Bench
8x30
5x40
5x50
3x60
1x70
1x75
1x80
1x85 (!!!) PR

DB Bench
12x22.5
12x22.5
8x22.5

I wasn't going to workout today but that workout itch got the better of me. Seeing as I'd been in that thread discussing strength standards I thought I'd test my bench to see where it was at. When I got to the singles I was actually surprised how easy they felt (relatively speaking of course), I was especially surprised that 80kg went up as easy as it did. This gave me the confidence to go for 85kg, a weight I've never managed before. This lift was by no means easy though. After touching my chest, I got to the point where my arms were parallel to the floor and normally I can tell I can't pass this point if it's too heavy. Today though I could feel it going up. It was VERY slow. I must have been at that point for about 10-15 seconds. But it did eventually get past that point and from there went up quite smoothly. FINALLY!

I finished off with some DB bench just for some extra work.

way to finally get that bench pr woodan!!! :dance:

Press
8x20
5x32.5
5x37.5
5x42.5
3x47.5

DB Bulgarian Split Squats (L/R)
5/5xBW
5/5x15
5/5x20
5/5x25
5/5x27.5

SLDL
10x60
10x60
10x60

BB Calf Raise
10x100
10x100
10x100

Leg day. It's been a while since I've had a leg day. I've decided to lay off regular back squats for a while. Instead I'm going to try bulgarians. The top set was tough and unlike when I squat heavy I could really feel the muscles in my leg working to lift me back up. I'm guessing my form is all gone to shit on my back squats. I was planning to do lunges as well but I think I need to build up to that. Where I've only been doing one exercise for legs at 3x5 I've completely lost my capacity for lots of lifting.

I've added press to the start of this workout as I don't want to do it on my chest day. The top set was disappointing after my PR last week but there was increased volume building up to it so I'm not that worried.

Instead I'm going to try bulgarians. The top set was tough and unlike when I squat heavy I could really feel the muscles in my leg working to lift me back up.


Feeling the DOMS yet? When i 1st started doing bulgarians my legs were killing me for 3 days. :lol:

Feeling the DOMS yet? When i 1st started doing bulgarians my legs were killing me for 3 days. :lol:

Gimme a change, it's only been an hour! :lol:

Feeling the DOMS yet? When i 1st started doing bulgarians my legs were killing me for 3 days. :lol:

Ditto on the Bulgarians, did mine yesterday night and my legs are already killing me 12 hours later....feels so good

My quads are still fine. DOMs usually sets in for me around the evening after a workout. However, my glutes are sore. Just goes to show that they've been neglected. If I'd done the lunges as planned I might not have been able to sit down.

Flat BB Bench
10x20
8x30
5x40
5x47.5
5x55
5x62.5
5x70

Incline DB Bench
12x22.5
11x22.5
8x22.5

Flat DB Flye
12x12.5
11x12.5
9x12.5

DB Skull Crusher
12x12.5
11x12.5
5x12.5

It's been a while since I've had a chest day. It was fun. I needed it to be as I've been getting quite bored and unmotivated recently. The flat bench actually seemed quite easy this week. I'm not sure was doing the flyes correctly, you see different ways of doing it online. Some with arms almost always fully extended and other that almost look like a DB bench press. I went for the latter.

I hope I get the same level of DOMS as my leg workout on Monday. My glutes and hams have that lovely soreness. The fact I find it hard sitting down and getting up adds to the joy.

Flat BB Bench
10x20
8x30
5x40
5x47.5
5x55
5x62.5
5x70

Incline DB Bench
12x22.5
11x22.5
8x22.5

Flat DB Flye
12x12.5
11x12.5
9x12.5

DB Skull Crusher
12x12.5
11x12.5
5x12.5

It's been a while since I've had a chest day. It was fun. I needed it to be as I've been getting quite bored and unmotivated recently. The flat bench actually seemed quite easy this week. I'm not sure was doing the flyes correctly, you see different ways of doing it online. Some with arms almost always fully extended and other that almost look like a DB bench press. I went for the latter.

I hope I get the same level of DOMS as my leg workout on Monday. My glutes and hams have that lovely soreness. The fact I find it hard sitting down and getting up adds to the joy.

YEAH BUDDY!

YEAH BUDDY!

Was this directed at anything particular or was it just in general?

Glad you had a workout where you enjoyed it and weren't bored. I need to kinda do that a bit more often. Your bench is coming along nicely too.

Glad you had a workout where you enjoyed it and weren't bored. I need to kinda do that a bit more often. Your bench is coming along nicely too.

My bench is still shit. I was doing 5x75 last year. It's taken me over a year to lose 5kg. :/

Deadlift
5x60
2x80

Hmm.. today is the first day since I started training where I really just couldn't be bothered with it. I don't think this is limited to my training either. My contract finished on Monday and I've decided to have a couple of weeks off. Since I've been at home though I've become quite unmotivated in general. I think I require a schedule in my life or it just falls apart. I think I might have had more success today if the little schedule I do have left hadn't been all messed up. I'm going to watch Live at the Apollo tonight so I have to leave here by about 4pm, so I moved my training up but clearly it just failed. I'd repeat it tomorrow but I'm going to watch the Saints away. Let's hope next week is better.

I'm not enjoying working out at all at the moment. I'm not making any progress. The less progress I make the less I enjoy it, the less effort I put in. The less effort I put in, the less progress I make. You can see where this is going...

My body feels a bit beat up as well. My breast bone doesn't feel right and when I was just benching was sore. I think I need to see some sort of bone/joint doctor. I feel all misaligned.

I think this all probably has a lot to do with working from home for an extended period of time. I'm not eating right at all. My sleep pattern has gone to pot. I'm making an iPhone game at the moment. Once it's done I need to get a new contract that gets me out the house again.

I'm not enjoying working out at all at the moment. I'm not making any progress. The less progress I make the less I enjoy it, the less effort I put in. The less effort I put in, the less progress I make. You can see where this is going...

My body feels a bit beat up as well. My breast bone doesn't feel right and when I was just benching was sore. I think I need to see some sort of bone/joint doctor. I feel all misaligned.

I think this all probably has a lot to do with working from home for an extended period of time. I'm not eating right at all. My sleep pattern has gone to pot. I'm making an iPhone game at the moment. Once it's done I need to get a new contract that gets me out the house again.

Take a week off, then set yourself a concrete goal. Gain x lbs, lose x lbs, increase your squat to x kg etc. I have found that working towards a competition has really sharpened my focus.

On another note, I got some of those MP flapjacks. I got raspberry and choc chip. I prefer raspberry I think. I didn't expect either of them to be so dense - they are very filling.

Take a week off, then set yourself a concrete goal. Gain x lbs, lose x lbs, increase your squat to x kg etc. I have found that working towards a competition has really sharpened my focus.

On another note, I got some of those MP flapjacks. I got raspberry and choc chip. I prefer raspberry I think. I didn't expect either of them to be so dense - they are very filling.

Yeah, it's probably a very good idea. I think the main problem at the moment is all my focus and attention is on work. I'm at home developing this iPhone game for about 12 hours a day at least. I'm properly in the zone. I know I should workout, but where my day is not already broken up by commuting etc, working out just feels like a distraction. I'll probably still do some light workouts while I'm making this game. I hope to have it finished next week anyway. Then I can get back to my normal routine and find some contract work and start hitting the weights hard again.

Ok, here's the reason I've been so busy and not really training the last week or so. It's a new game I've written for the iPhone called Head Spin. It's not been submitted yet. I hope to do that tomorrow. It'll then be about two weeks before it's actually on the App Store assuming it's not rejected (I see no reason for that).

The idea is to spin the heads so that they all face you before you run out of moves.

eWCEVCZqajQ

That game look really addictive! Good job:)

That game look really addictive! Good job:)

It is quite addictive if you like puzzlers. I hope it does well.

Squat
10x20
5x50
5x75
3x75

Bench
10x20
5x50
5x50
5x55
5x55
5x57.5
5x60
6x62.5

Right, enough fucking about! It's time to get back in gear. I'm sick of this cycle where I make minor gains, take a week off and end up where I started. I have to make some solid gains this time round. I've decided to use the program gaz uses for his powerlifting as it seems to have produced extraordinary results. As for my diet, the plan is to just eat plenty. I can worry about my physique later. Right now I just want to bust through this plateau. I've been lifting around the same numbers for well over a year now. It's quite frankly pathetic.

All that aside today's workout didn't go exactly to plan. I hurt my knee enough to actually stop the squats and miss the deadlift out altogther. I still did my bench, albeit with the wrong weight. Basically this workout was a wash out. I'll continue with the plan for the rest of the week but I'll most likely do this week again.

The exact plan including re-worked bench days is here:
http://ouplc.com/files/file/ouplc_template%20-%20version%202.xls

I setup like this at the mo:

Mon: heavy bench to the chest + accessory
Tue: heavy squat + light deads
Thu: heavy bench to 2 board + accessory
Sat: light squat + heavy deads

I ALSO do a light bench day on either Tuesday or Saturday.

Focus on form, don't go too heavy too quickly and be consistent - these are the 3 key things for me I think. Post some vids of your technique in the main lifts and I'll be happy to give some advice if you want.

The exact plan including re-worked bench days is here:
http://ouplc.com/files/file/ouplc_template%20-%20version%202.xls

I setup like this at the mo:

Mon: heavy bench to the chest + accessory
Tue: heavy squat + light deads
Thu: heavy bench to 2 board + accessory
Sat: light squat + heavy deads

I ALSO do a light bench day on either Tuesday or Saturday.

Focus on form, don't go too heavy too quickly and be consistent - these are the 3 key things for me I think. Post some vids of your technique in the main lifts and I'll be happy to give some advice if you want.

All my vids are still on youtube. I don't think my form has changed much. All that's happened is I'm fatter and weaker.

Which leads me to my next point. Today's workout was so shit and I was so weak that I'm, frankly, not going to bother posting my workouts anymore until I'm at least at the level I was (according to my log book) 2 fucking years ago!

Just took a body fat measurement. Came out at 19%. Maybe it's that, maybe it isn't. I'm still only a 34 inch waist so I kinda find it hard to believe. Seeing as when I was at my lowest weight (-30lbs from today) I was only a 31 inch waist. I've got plenty of scope to grow.

Just shot some video me playing guitar with my shirt off. I'm looking pretty fat. :lol:

Today's workout was good for a change. I've reset all my lifts about 25% and am focusing on form. That said I was still getting some weird knee pain. Also, I got a new stash of creapure, after wondering for ages whether I respond to it or not I think the recently drop in strength after I stopped taking it is a good indicator that I do. I also got the raspberry protein "flapjacks" from MP. Not at all what I'd call a flapjack but very tasty none the less.

I love those raspberry flapjacks, but yeah, they're nothing like flap jack. The choc ones taste like ass. Have you tried the other flavour?

I love those raspberry flapjacks, but yeah, they're nothing like flap jack. The choc ones taste like ass. Have you tried the other flavour?

Yeah, I bought these after your recommendation. I should have bought the other flavour as well to see. I don't mind the choc ones, but they are pretty stodge. I'll try the others next time I order some.

Another workout. I'm still stumped as to where all my strength went. Still taking it slowly. I'd have thought the lifts would be easier than they are at these weights. What happened!?

Oh, and new favourite food. Casserole! It's perfect. Filled with big chunks of beef and loads of veg. Tastes good and goes well with rice. Best part is it only takes about 20mins to prepare (albeit 2.5 hours to cook) and then you have 4 or 5 meals. It tastes better with age as well.

Another workout. I'm still stumped as to where all my strength went. Still taking it slowly. I'd have thought the lifts would be easier than they are at these weights. What happened!?

I take it you're doing the OUPLC template? If you're struggling to finish the sets, swallow your pride and lower the max for a few weeks. Consistent technique will pay off, I promise.

I take it you're doing the OUPLC template? If you're struggling to finish the sets, swallow your pride and lower the max for a few weeks. Consistent technique will pay off, I promise.

I'm not actually, I didn't see the point until I'd brought my strength back up to a reasonable level. At the weight I'm lifting at the moment I'm not struggling to finish sets, if I were I would be really worried. It's just been much easier in the past. It's very annoying, I'm not even sure what happened to my strength seeing as I've been training consistently and my diet wasn't that bad. Anyway, no point crying about it. Just gotta put in the effort and sort it out.

I definitely think the lack of creatine affected my strength. I've been back on it a week and I'm starting to feel stronger. Today's workout was pretty easy. I'm still lifting considerably less but today it felt a lot better. My squats felt particularly strong. I focused on keeping my upper body tight which is something I often forget. I all the sets easily with only 1 minute rest between sets.

If you fancy making a short trip to Oxford next week, you'd be welcome to train with me & a couple of others. You'd benefit from the instant feedback on your technique. Just a thought!

If you fancy making a short trip to Oxford next week, you'd be welcome to train with me & a couple of others. You'd benefit from the instant feedback on your technique. Just a thought!

Can't do next week. Besides it would be far too embarrassing at the moment. Maybe some time next year when I've not got any work on and am not lifting girly weights.

94kg - 86cm waist.

Can't do next week. Besides it would be far too embarrassing at the moment. Maybe some time next year when I've not got any work on and am not lifting girly weights.

Week after then. And fuck embarassment, everyone starts somewhere. I took our absolute beginners session a few weeks ago and that was something else. One guy unracked the bar for squats, I cued him "chest up", and his reaction was to point his chest at the ceiling. We had to catch him as he toppled over like a felled tree :lol:

Week after then. And fuck embarassment, everyone starts somewhere. I took our absolute beginners session a few weeks ago and that was something else. One guy unracked the bar for squats, I cued him "chest up", and his reaction was to point his chest at the ceiling. We had to catch him as he toppled over like a felled tree :lol:

Yeah, but I'm not starting am I. I've been doing this for about 2 years. Earlier this year I was able to squat 130kg comfortably. I don't think it'll be too long before I get back to that level doing what I'm doing now.

Yeah, but I'm not starting am I.

nope. but u'll always have an excuse why later is better.

just do it!

Dan, just go for it. Back when I started, although I didn't know at the time, I was bench pressing with a former world powerlifting champion. He was benching 140 for reps at a weight of about 65kg and I was about 16 benching 40kg for 6-8 reps. Granted I felt stupid, but him and the other guys he trained with were really supportive. They taught me some good techniques, and how to spot properly.

Just go along and you probably won't regret it mate.

nope. but u'll always have an excuse why later is better.

just do it!

Dan, just go for it.

...

Just go along and you probably won't regret it mate.

The fact is I don't have the time. This is a reason. Not an excuse. Working to put food on the table and keep a roof over my head is, frankly, more important than traveling up and down the country to get some advice on my squats.

That said, once the project I'm working on is over it's something that sounds like it could be quite fun. In the meantime I'm just going to get to work on my strength like I had planned.

I should clear something up. One of the reasons why I'm saying my strength has gone down is likely due to the way I evaluate it. Basically, when I used to do things I would grind sets out to the absolute limit. Quite often if I did not get all my reps I would have missed one or two at the end of the set. These days I've stopped doing this, stopping way before. So this is partly my fault for comparing two different things as if they are equal.

Rather than doing my regular squat session tonight I opted to see exactly where I stood in terms of strength by testing my max.

This is what happened:

5x20, 5x20, 3x42.5, 3x65, 5x87.5 (what my work sets would have been today), 1x105, 1x115, 1x122.5, 1x130, 0x137.5

The 137.5kg would have been a new PR and to be honest I don't think it was that far away, I could probably have done 135kg.

So there we have it. My strength isn't even as bad as I thought. The lull was most likely to lack of creatine and a bad diet. Both of which have been addressed. I'm still going to continue with my current workout at the current weight and build up the volume gradually.

And for your viewing pleasure here are the top two squats. Feel free to critique.

uTh31xKfVH8

And for your viewing pleasure here are the top two squats. Feel free to critique
Squats looked good. I'd say that's about an inch or so above PL legal. Not something you should care about unless you're planning on competing or whatever.

One word of advice: don't walk it back so much. Looks like you're almost hitting the wall behind you on the way up. This guy does it very well: http://www.youtube.com/watch?v=_vhPzHg05Uc

Yeah you're way high there. You start off by sitting back but then your knees shoot forwards. You need to get the rest of the depth by continuing to break your hips. Push your knees out whilst keeping your chest up. Hold the knees out as you start to come back up.

I'd also agree on the walkout thing. Unrack, take one step back with each foot, adjust, squat.

Yeah you're way high there.
I think that's a bit of an exaggeration :)

http://img.photobucket.com/albums/v211/RudeboyTomiko/depth-1.jpg

The crease of his hip is only a little above his knee. Not like he's squatting Zen high :whistle:

I think that's a bit of an exaggeration :)

http://img.photobucket.com/albums/v211/RudeboyTomiko/depth-1.jpg

The crease of his hip is only a little above his knee. Not like he's squatting Zen high :whistle:

Fair enough - it can be hard to judge in real time. I think my 180kg looks high on video, but you can see from my avatar that I'm well in.

Yeah you're way high there. You start off by sitting back but then your knees shoot forwards. You need to get the rest of the depth by continuing to break your hips. Push your knees out whilst keeping your chest up. Hold the knees out as you start to come back up.

I'd also agree on the walkout thing. Unrack, take one step back with each foot, adjust, squat.

I think that's a bit of an exaggeration :)

http://img.photobucket.com/albums/v211/RudeboyTomiko/depth-1.jpg

The crease of his hip is only a little above his knee. Not like he's squatting Zen high :whistle:

I think it's pretty clear that with my body proportions I'm never going to be a powerlifter and there are no red lights where I train so that's deep enough for me. The 137.5kg attempt was slightly deeper.

As for the knees coming forward I don't know what to say. I've tried many different ways and the result is always the same. If my knees didn't shoot forwards I would fall over backwards. I think another thing that exaggerates it is that one of my legs is slightly longer than the other and that leg sticks out further.

Anyway, here is a frame by frame shot (actually every 3 frames but it would have been massive otherwise)

33126

Try a low bar position - it definitely helped me. "Knees out" is the key though.

Those squats look good to me Woodan. You and I squat pretty much the same way which makes sense since we're built simaliarly. I also agree on low bar squats...they helped me a lot with form. I don't fold up like a chair so much with the lower bar position.

I noticed in a earlier post that you said you take 1min rest between sets. I'm not sure if you're still doing this but i'd recommend taking more time if you goal is strength. I take 2-3 mins rest between sets and some people go a high as 5mins when going for strength. Just my 2 pennies. :)

I could give low bar a try. To be honest I've never really understood it. It's not really going to make much difference to me. If I were entering competitions then the ability to lift more using low bar would make sense. I wouldn't be any stronger but I'd be able to lift more weight. I'd rather just stick to what I know so that any gains I make I can be sure they are strength gains.

As for the rest, I will no doubt increase it as the weight increases. I'm going to keep it like this for the time being as it keeps me honest. In the past I would lift slightly beyond my means and take too much rest and fool myself into thinking the weight was ok.

I missed a couple of workouts last week which is unlike me but it was probably for the best. On Wednesday I had a Christmas meal/drink get together with a bunch of friends and colleagues. This started at 6pm and went on until midnight. Needless to say I was feeling quite worse for wear the following day. I choose to err on the side of caution and skip Friday as well. It's worked out ok though as I was getting some knee and shoulder pain in recent workouts.

Today's workout was good. I increased the weight in all my exercises and still had plenty in the tank. This is particularly true with my squats which were strong and deep as well as having minimal rest.

I expect the rest of the Christmas period will be slightly sporadic but hopyfully it won't affect my progress too much. On the plus side, I will be eating plenty.

I was due to workout yesterday but I had such DOMS from Sunday I was physically unable to. I've caught up today. Squats are going strong still with minimum rest and good depth. My bench is weak. There are a couple of reasons for this I think. 1) my back is screwed, I don't know what it is but the whole area around my right scapular feels completely messed up. 2) my right wrist has been hurting for weeks now. I thought this would clear up but it's not. It doesn't bother me too much while benching but in a bent position I can't even put any weight on it. I missed my press ups today due to this. Normally I have to perform them holding on to DBs rather than put my hands on the floor. I should see the doctor and get put forward to a physio. I put all these pains down to poor posture on the computer. We'll see what an expert has to say though.

Pulled a hip flexor on my first warmup set of squats today. I tried to carry on and got to my work sets. The first set I did 2 and I felt it again. I tried one more set and got all five but I didn't feel comfortable trying more so I stopped there. Deadlift felt strong today, still a long way from my best but a nice improvement. Hopefully all the Christmas food will help over the coming week.

Workouts have been a bit sporadic over the Christmas period. I've had a lot to do with work, Christmas shopping, organising Christmas day. I've had two work outs since my last post though. The only thing really worth mentioning from each is that my squat is still going strong. I'm doing 5 sets of 5 with 1 minute between sets. Yesterday I finally worked back up to 2 plates and the best part is that I got all the sets easily with my thighs going slightly below parallel. Hopefully I can keep this going to 110kg and beyond without adding extra rest. I am preferring the 1 minute rest periods as I know where I stand. Before I would wait as long as I thought I needed sometimes up to 5 minutes. This made it harder to gauge progress in hindsight. Plus it makes the workouts considerably shorter which is always good.

Woodan,

You mention back before Christmas that you were having a little problem with a hip flexor on your squats. Good to see that wasn't a big deal and you are back on those squats. :tu:

Woodan,

You mention back before Christmas that you were having a little problem with a hip flexor on your squats. Good to see that wasn't a big deal and you are back on those squats. :tu:

Yeah, it was fine after a couple days.

Today's workout wasn't so great. I got all my squats as again but the last was slow and I tweaked a muscle in my left hip flexors. This didn't set me up for a good bench session. I got the first 4 sets of 5 but on the last I tried a wider grip and only managed 2 reps. Rubbish. I'd have probably missed reps anyway as the 4th set was slow. I've failed to increase reps on the inverse row in about 5 sessions. Lastly, seeing as I can't push any pressure on my right wrist I swapped press ups for decline DB press. The weight was a touch on the light side.

On the subject of my bench, it's basically rubbish. It's barely increased in the 2 year or so years I've been working out. When I do it I don't feel it in my chest at all. It's all my shoulders and triceps. I need to do something about it but I don't know what.

I've mentioned my wrist a couple of times now. I actually went to the doctor about it just before Christmas. He has referred me to a physio. I'll get them to check out my shoulder and my wrist. This time I wont be paying for it so hopefully I'll be able to keep going until it is sorted.

On the subject of my bench, it's basically rubbish. It's barely increased in the 2 year or so years I've been working out. When I do it I don't feel it in my chest at all. It's all my shoulders and triceps. I need to do something about it but I don't know what.



I have similiar issues when i bench as well. Very delt dominant and i've read elsewhere that this is somewhat common. For me really focuing on keeping my shoulder blades close together, pinning my back to the bench and pushing with the legs/glutes helps but i think finding someone to coach me on it will be the only way to sort it out. Unfortunelty, as you know, working out at home doesn't present many opportunities to find a willing coach. Maybe try using dumbells? I was doing that for a while and felt it more in my chest but then i ran out of dumbells. :p

I have similiar issues when i bench as well. Very delt dominant and i've read elsewhere that this is somewhat common. For me really focuing on keeping my shoulder blades close together, pinning my back to the bench and pushing with the legs/glutes helps but i think finding someone to coach me on it will be the only way to sort it out. Unfortunelty, as you know, working out at home doesn't present many opportunities to find a willing coach. Maybe try using dumbells? I was doing that for a while and felt it more in my chest but then i ran out of dumbells. :p

I try and keep my shoulders back. It doesn't seem to help me. Yesterday I tried decline DB bench as well. I might go with that until I run out of DBs as well.

where o where is woodan??? :confused:

where o where is woodan??? :confused:

I'll be honest. I got bored of posting. Still lifting though. Doing alright. Bit fat, but not noticeable when clothed. Bodyweight hit 100kg though. Next stop 110kg.

I'll be honest. I got bored of posting. Still lifting though. Doing alright. Bit fat, but not noticeable when clothed. Bodyweight hit 100kg though. Next stop 110kg.

Lifts been improving buddy?

Lifts been improving buddy?

Not massively, but then they never did. I've stopped trying to add 2.5kg to bar each week like so many people tell you. It's not possible. If it were we'd all by lifting a lot more. Instead I'm just taking my time and adding weight when I feel I can, and if it's too heavy I'll reduce it again. I'm following one of the workouts on mastovers website at the moment. Key lifts at the moment are (all 1 min rest ex DL which is 1:30):

Squat:
2x5x117.5kg, 2x8x80kg, 1x10x70kg

Inc Bench:
2x5x67.5kg, 2x10x50kg

Deadlift:
3x10x100kg

I've been working really hard recently on a new iPhone app as well. So I've missed a few work outs here and there. That's another reason I've not been posting. Just not enough time.

Here's the app:
http://farm5.static.flickr.com/4016/4391317555_099a1c86f8_o.jpg http://farm3.static.flickr.com/2703/4392086190_3b1e486f4a_o.jpg

That can be found here:
http://www.dunnitapp.com

Or bought here:
http://itunes.apple.com/gb/app/dunnit/id348942671?mt=8

Feel free to buy it and leave good reviews.

Not massively, but then they never did. I've stopped trying to add 2.5kg to bar each week like so many people tell you. It's not possible. If it were we'd all by lifting a lot more. Instead I'm just taking my time and adding weight when I feel I can, and if it's too heavy I'll reduce it again. I'm following one of the workouts on mastovers website at the moment. Key lifts at the moment are (all 1 min rest ex DL which is 1:30):

Squat:
2x5x117.5kg, 2x8x80kg, 1x10x70kg

Inc Bench:
2x5x67.5kg, 2x10x50kg

Deadlift:
3x10x100kg

I've been working really hard recently on a new iPhone app as well. So I've missed a few work outs here and there. That's another reason I've not been posting. Just not enough time.

Here's the app:
http://farm5.static.flickr.com/4016/4391317555_099a1c86f8_o.jpg http://farm3.static.flickr.com/2703/4392086190_3b1e486f4a_o.jpg

That can be found here:
http://www.dunnitapp.com

Or bought here:
http://itunes.apple.com/gb/app/dunnit/id348942671?mt=8

Feel free to buy it and leave good reviews.
Yeah adding 2.5 per workout aint gonna happen after a while. Get yourself on a wave program. Build up to those heavy PR weeks, then back off again but start higher than last time.

No iPhone alas, although I might get one when my current contract runs out. Everyone I know who has one raves on about having one so they must be good, right?

Yeah adding 2.5 per workout aint gonna happen after a while. Get yourself on a wave program. Build up to those heavy PR weeks, then back off again but start higher than last time.

No iPhone alas, although I might get one when my current contract runs out. Everyone I know who has one raves on about having one so they must be good, right?

I couldn't got back to a regular phone.

What makes Dunnit! better than, for example, Things?

What makes Dunnit! better than, for example, Things?

It depends what you are looking for. If you've read David Allen's Getting Things Done and you are looking for a fully fledged GTD app then Things is probably better than Dunnit. On the other hand if you are looking for an app that you can keep track of the things you need to do and simplicity is high on your agenda then Dunnit may be a good choice.

Dunnit also provides you an incentive to keep using it as it awards points and achievements for the OpenFeint gaming service.

But don't listen to me. Here's what unbiased people have been saying:

For an application that looks so beautiful, laced with wooden panels and decorated with gorgeous buttons, it’s incredibly smooth and well polished - Cody Fink, MacStories (http://www.macstories.net/iphone/dunnit-openfeint/)



If you are looking for a new To-Do list app or are just trying to get your life together like myself, Dunnit! really is the way to go. - Chris Hall, 148Apps (http://www.148apps.com/reviews/dunnit)



On its own, Dunnit would have been a strong to-do list program, but it went a step further and integrated Aurora Feint’s OpenFeint technology. - Serenity Caldwell, Macworld (http://www.macworld.com/article/146877/2010/03/dunnit.html)



The OpenFeint and Twitter integration is what really sets [Dunnit!] apart. - Tyler Tschida, App Advice (http://appadvice.com/appnn/2010/03/need-an-incentive-to-finish-a-task-dunnit-awards-you-with-openfeint-achievements/)



The humble To Do list has been updated. - Kat Hannaford, Gizmodo (http://gizmodo.com/5483681/win-achievement-points-for-every-to-do-list-task-completed-on-the-dunnit-iphone-app)



Dunnit! looks to be a simple and well designed todo app. -Louis, Touch My Apps (http://www.touchmyapps.com/2010/03/02/dunnit-todo-app-integrates-openfeint/)


Check out the site: http://www.dunnitapp.com

Oh and another app in the making. I'm looking for beta testers so anyone that reads this thread and has an iPhone and feels like testing (playing) it for a bit send me a PM.

It's an old game I reskinned for Easter. Hmm.. can't post youtube anymore. Lame. Here's the vimeo vid. Better quality anyway:

http://vimeo.com/10257982