Author Topic: SleazNONE's lifting stuff and running  (Read 3651 times)

Offline SleazNONE

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SleazNONE's lifting stuff and running
« on: November 04, 2010, 10:28:13 PM »
Well the food journal seems to be working well and rather than write what I've been doing in pencil on a sweaty piece of paper in my workout shorts I thought I'd keep a record and track the improvements and get some advice.

This week looked like this

Monday 1 November - Orientation night at the scuba club (no workout)
Tuesday 2 November - Benchpress 70 kg 5setsx3reps, 50kg 6setsx6reps, Chin ups neutral grip 6x6, Hammer curls 12.5kg 5x5, cable tricep pulldown 36.25 kg 5x5, farmers carries 6 sets 37.5kg dumbbells 10 pushups per stop.
Wednesday 3 November - Soccer training run 5km 19mins 48secs (slow ass 3mins 57secs per km) 10sec improvement on previous week overall.
Thursday 4 November - Lunch time session Deadlifts 170kg x 3, Shoulder press 45kg 5x5, Dips 6x6 had to skip the rest cos I ran out of time.
Friday 5 November - Squat night will update tonight or over the weekend.  Intention is Squats 100kg 5x5, Reverse lunges 25kg 5x10, Incline raise (skipping, been hurting my back need to get another exercise), Step ups 25kg 5x10

This is my mid cycle week normally week 1 is lower weight, higher rep, week 2 as above then week three 90-100 % max with 3 reps for sets.  Week 4 I try to mix it up and do some different routines or swap the exercises over for different machines or activities.  I try to keep the deadlifts, benchpress and squats each week.  Recently I moved squats from Monday nights as I was still sore for the runs on Wednesday.

Current best one rep lifts are squats 110 kg, bench 80kg, deadlifts 180kg.

Fire away gym junkie gurus.  ;D

Offline SleazNONE

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Re: SleazNONE's lifting stuff and running
« Reply #1 on: November 11, 2010, 06:27:31 PM »
Well week 2 appears to have flashed by as always and a big weekend coming up as well meant I did a lunch time session.  This week is heavy week normally but seeing as I only did two sessions I'll count this as a rest week and do heavy again next week.

Monday - Deadlifts 2x180kg, 3x140kg, 6x100kg Shoulder press 3x3 55kg, Dips 6x6, lat pulldown 3x3 75kg, cable crunches standing 36.25 kg
Tuesday - no gym session, one-on-one pool session w a dive student who failed his pool skills on the weekend.
Wednesday - Soccer run 5km 19mins28secs (3mins53secs per km) 20 secs better than last week, 30 secs improvement overall target however is 3min30secs per km sustained.
Thursday - no gym pool session with student from Tuesday
Friday - lunch session Squats 5setsx3reps 110kg, Benchpress 3x3 70kg, 2setsx3reps 60kg, Chinups neutral grip 6x6, Hammer curls 3x3 15kg that's about all I had time for.

Diving all weekend with the open water course and going to try and get motivated to do an early morning run down the coast on the sunday before our boat dives.  We'll see if I wake up especially if we sneak away and do a night dive  :P 


Offline SleazNONE

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Re: SleazNONE's lifting stuff and running
« Reply #2 on: November 25, 2010, 07:52:37 PM »
Week 3&4 were pretty soft got really busy starting a new business, diving and a couple of social events.  Regardless...

Monday - deadlifts 160 x 3, 140 x 3, 100 x 3, Shoulder press 45kg 3x6 then 40kg 3x6 (rotator cuff in my right shoulder is a touch sore don't know whether its gym or lifting tanks and gear diving), dips 6x6, lat pulldown 65kg 6x6, cable crunches skipped as it was already late and I couldn't get on the machine.
Tuesday - nothing
Wednesday - run 5km 19mins37secs which is horribly slow and worse than the last few weeks.  I even got beaten by one of the u18 year olds from the soccer club who ran a club best time.  At least I have someone to chase now.  >:(
Thursday - Bench 60kg 6x6, Chin-ups neutral 6x6 (almost hahaha), hammer curls 12.5kg 6x6, farmers carries 2x30kg 6 times 10m 10 pushups between, triceps cable 32.25kg 6x6
Friday - Drinking!! hahahaha
Saturday off to the parents for a week and got a gym pass at the local so maybe 1 run when I get in before Dad makes me drink homebrew.

Good luck all.

Offline SleazNONE

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Re: SleazNONE's lifting stuff and running
« Reply #3 on: December 15, 2010, 03:25:09 PM »
Well when back at home I managed to get 2 gym sessions in which were:
A squat session at 100kg, and a benchpress at 60kg plus on the wednesday after a 1 hour 23 minute run around my Dad's suburb and out to the point of the river and back.  Pace was easy but the area was far more hilly than I'm used to.  Unfortunately not having done such a long run for a while I hurt one of the tendons in my left knee coming back up the hills and had to walk the last 400 m back to the house.  All good now 2 weeks later so just some over use swelling I imagine.  Was pretty sore for the rest of that week however.

Last week was
Monday night off, Tuesday night squats 100kg 5x5, reverse lunges w 20kg dumbells 5x5, step ups w 20kg 5x5, cable crunches 33kg, 5x5
Wednesday run was extremely disappointing with my worst time ever for 5km 20mins 11secs, we set off staggered so I went off last with a 5min handicap and would normally reel some people in by about half way.  My legs were pretty sore from the squats last night with some general soreness but a deep pain right at the top of my hamstring and I couldn't seem to find another gear in the last half of the run.  Pretty gutted actually with the effort as it was my last run with the club before Christmas.
Thursday deadlifts 160kg x5, dips 6x6, shoulder press 45kg 5x5, lat pulldown 65kg 5x5 cable crunches 36kg 5x5
Nothing all weekend except for a long motorbike ride on sunday.

Offline SleazNONE

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Re: SleazNONE's lifting stuff and running
« Reply #4 on: December 15, 2010, 03:36:21 PM »
This week I've only managed to get 2 sessions in:
Monday - nothing
Tuesday - Squats 110kg 3x3, 90kg 3x5 didn't realise it at the time but my right knee pulled up incredibly sore for the last few days so may have been slightly off centre or off balance.  Benchpress 60kg 5x5, chin ups neutral 5x5, hammer curls 12.5kg 5x5, triceps cable 36kg 5x5, farmers carries 2x40kg dumbells 6 carries 10 pushups between each.
Wednesday - Social soccer grand final for 90 mins, scored 2 late goals and tried to keep the intensity up by playing a mid field role.  Got tackled really badly in the last 5 mins wiping out both my knees which exacerbated the problem from last night so really sore today.
Thursday (today) - intentions are Deadlifts 160kg x5 (depending on knee), shoulder press 45kg 5x5, dips 6x6, lat pulldown 65kg 5x5, cable crunches 36kg 5x5
That'll be about it for the week as I have Christmas parties tomorrow and leave for home Sunday, if I feel energetic and the knee isn't too sore will do a 10km run on Saturday afternoon.

Hopefully at home I can do some beach runs and at least of couple of gym sessions, somewhere.

Targets for christmas were deadlifts 200kg (best lifted 180kg x2), squats 120kg (best 110kg 3x3), benchpress 90-100kg (best 80kg x3) so a couple of plates short and some new targets for the new year.  Not unhappy with my progress but the runs the last few weeks have been shithouse and soccer pre-season kicks off properly 11 Jan and I want to be sub 19 mins before season.


Offline SleazNONE

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Re: SleazNONE's lifting stuff and running
« Reply #5 on: January 13, 2011, 08:14:42 PM »
Quick update on the preseason runs:  Tuesday 20mins 44secs (woeful), Thursday 18mins 59secs (new PB and sub 19miins).

Hit a good tempo and felt good as well as kicked more in the last km.  We are running off handicaps now to and I swear it helps having people just in front to chase the whole run.

Gym sessions have restarted but I've only managed 2 a week which isn't really enough.  I've been adding squats into the bench night pretty much as a way to compensate. 

Goals are the same as leading up to Christmas and the big ones are starting to feel achievable which is nice,  I'd like to get some decent abs by mid year so if anyone can recommend some good ab routines I'll incorporate them into my sessions.  Soccer takes over 3 days a week now and not getting tired and injured is also a focus.