Trying again!

[Alex (Big-AL)]

Hello.

I now have a gym at home, it is a bit small but it will have to do. I have lifted my first weights for about 8 months, it felt weird and i feel weak. I am not sure how weak i am exactly as i have been taking it slow. I did some overhead presses and deadlifts on monday and i did a few power cleans and squats tonight. All felt awkward and heavy but as if i had lots of strength in me but i simply was not able to use it at the moment. I hope this makes some kind of sense!

Anyway i will simply be toying with the weights for a while until i get my confidence back. Wish me luck!

Cheers

AL

[PikeKing]

Good Luck MediumSized AL, watch out for your wrist on the cleans?

Is your ceiling high enough for overhead work then?

Do you have a bench?

[BengDogg]

Good to see you back mate!

[veganlifter]

hello al, good to hear from you again mate!

Easy does it, good luck.

[Robert]

Wahay!

[Knighty]

Good to see you old bean!


So what are your goals? Are you going more Bodybuilding orientated?

[Alex (Big-AL)]

Good Luck MediumSized AL, watch out for your wrist on the cleans?

Is your ceiling high enough for overhead work then?

Do you have a bench?
Yes i am watching my wrist, i am sure it is still dodgy, i can just feel it wanting to do something nasty when i turn my hands from the pull to catch the clean :(

My ceiling is high enough for seated overheads but not standing, but then nor is the rack for that matter!

I have a bench but it is an old cheapo one which will not take much more than me plus a few kgs even in my lessened state so i have to be carefull at the mo, no benching yet! I aim to get myself a proper one though.

Cheers :D

AL

[Alex (Big-AL)]

Good to see you old bean!


So what are your goals? Are you going more Bodybuilding orientated?
Hello again, Bengs, Vegan and Robert !

Knighty, i am not sure what my goals are at the mo cos as soon as i tried lifting again after such a break i realised that it was going to take some time simply to get my body back in shape to lift anything so i suppose my most immediate goal is just to get myself back in lifting condition.

Cheers!

AL

[GoldenArrow]

It's "Here's to alcohol: the cause of, and solution to, all of life's problems."

[Alex (Big-AL)]

Had another session today, tried some back squats again. I did 3x3 work sets with what used to be a light warm-up weight yet my legs are destroyed by it, i am surprised by the effect!
I then tried some flat bench, this was very awkward, i never used to bench much before i stopped training but i fancy it now. My right shoulder felt twitchy and my wrists felt weak so i took it very easy.

I am enjoying it though and am looking forward to being big and strong again

AL

[PikeKing]

do higher reps you madman!

3x3 in a come back routine!?

[Alex (Big-AL)]

Don't worry mate, when i say work sets i don't mean anything heavy.

AL

[PikeKing]

ok, i would still do more reps, to increase your conditioning level

[Alex (Big-AL)]

Yeah fair point. I am certainly out of condition, i think i am fatter now than i was when i was 2-3 stone heavier :(

AL

[Alex (Big-AL)]

Had another session friday. did higher rep stuff. All felt ok, enjoying myself!

AL

[PikeKing]

Had another session friday. did higher rep stuff. All felt ok, enjoying myself!

AL

how about posting what you are doing rather than just saying you did a session! :jedi:

[Alex (Big-AL)]

Well to be honest because i am embarrased about the puny weights i am using. I suppose i shouldn't worry though it is only to be expected, just don't laugh!

a couple of sessions ago i did: -

seated overhead 3x5 @ 40kg
deadlifts 1x3 @ 60, 1x3 @ 100 and 2 singles with 140kg



Next session i did: -

Squats 1x5 @ 60, 1x5 @ 80, 1x5 @100, 3x3 @ 120kg
Bench 1x5 @ 40, 1x5 @ 60, 3x3 @ 80kg


Then decided to do higher reps

Last session i did: -

Close grip bench 1x8 @ 40, 1x8 @ 50 and 3x8 @ 60kg
Curls! (never thought i would do these again!) 1x8 @ 20, 1x8 @ 30 and 3x8 @ 40kg.
I then did some chins, bodyweight only.


I am still simply feeling my way back in and trying not to aggrivate anything that hurts. I plan to squat again next session. Probably 3x10 or 5x8 on something like 100kg, not sure till i try.

AL

[the block]

you'll have fun with the 8 reps trust me. i've had a little while out and 8 reps is a killer. but you sort of get used to it quick. i'm dying to try something heavier but as suggested to you, its better to get your conditioning up before going mad.

8 rep squats and im breathing real heavy. :022:

[Alex (Big-AL)]

Yes i remember fondly attempting the 20 rep "breathing" squat program, that was a killer. I am, in a way, looking forward to this high rep conditioning bit, but i do want to go back to lifting heavy weights asap!

AL

[Alex (Big-AL)]

Did another little session yesterday, in the FREEZING COLD! :(


Seated overheads

3x8 @ 40kg


Back Squat

3x8 @ 80kg


All obviously VERy light but i am trying, though i hate it, to take it slow and easy. I will probably still hurt like hell from it tomorrow. :D

Cheers!

AL

[Scourge]

Nice to see you're back. Just watch that wrist.

[Alex (Big-AL)]

My wrist is definately not healed, i suppose i will have to do something about it but all i got last time was vague advice and speculation so i have no faith that i can get it sorted.

AL

[Alex (Big-AL)]

Had another session a few days ago, only just got on-line to sort it out though!


Deadlift

Lots of warmups

Then 3x5 @ 140kg felt nice and easy and light, good sign!



Close grip bench

Lots of warmups

Then 3x5 @ 80kg felt fine, should be ok for plenty more.

I will probably train again tomorrow, not sure what i will do yet.

AL

[Knighty]

personally i would be doing high rep, whole body sessions in your situation

(i will aswell...one day:mad: )

[Alex (Big-AL)]

Yes and so i should but i struggle to make myself do it! I am wrong, i know. :037:

AL

[Knighty]

wimp:015:

[Alex (Big-AL)]

Did a little session this evening: -

Bench
4x6 @ 80kg

Row
4x6 @ 80kg

Close grip
4x6 @ 75kg


AL

[Scourge]

Good of you to join us... Where've you been?

[Alex (Big-AL)]

I have been feeling weak and inadequate trying to motivate myself to start again - properly! I will be back!! - hopefully.....

AL

[Scourge]

I have been feeling weak and inadequate trying to motivate myself to start again - properly! I will be back!! - hopefully.....

AL
Stick at it mate... Once you were weak, then you were strong, now you're weak again. You'll be strong again soon enough.

[BengDogg]

he will cos he has one of my bars now and some db's, Rock on you dogs of war

[Alex (Big-AL)]

Stick at it mate... Once you were weak, then you were strong, now you're weak again. You'll be strong again soon enough.
Thanks, i am feeling a little encouraged after last nights session, i surprised myself. Alot of this is simply getting confidence back, confidence so that i am not intimidated by and feel uncomfortable with the weight.

How's your lot these days?

Cheers

AL

[Alex (Big-AL)]

he will cos he has one of my bars now and some db's, Rock on you dogs of war
Yes i do and i used the bar last night it was deeply cool. Can't use the bells yet as i have no collars! Doh!
AL

[Alex (Big-AL)]

Yesterdays' session. A little tentative as i was in agony in certain areas from last sessions' doms so we just stuck to grip and deallift stuff.

Thick bar deadlifts, double overhand of course -
3x6 @ 100kg
2x3 @ 120kg

All the stress was on my lower arms, didn't even feel it on my back. Also wrist was ok which was a nice surprise and is still ok this morning!


Rolling thunder...the second time i have used it in over a year of ownership. The first time being that time that destroyed my wrist -
20kg for a few
40kg for a few
60kg 3 singles, this felt hard to grip and i did not want to hassle my wrist too much but i was happy with this weight.


Olympic bar deadlifts -
120kg 2x6
140kg 3x6
Felt like the bar was empty!!!! Yay!


Thick bar curls -
40kg 3x6
50kg 1x6
This felt heavy and awkward, i have never been a big trainer of the biceps...but the forearms got a good bashing.


Forgot to mention, during the session before this: -
I also closed the baraban 210 gripper with relative ease and held it closed for some time to show my mate. Then tried the 240 which i almost closed, about quarter of an inch out, i could not close either with my left hand, i kept worrying myself about my wrist and bottling it. Still better safe than sorry.

Enjoyed all that anyway!!

AL

[Alex (Big-AL)]

Also had a play with my barrell and dumbell in the garden.
I lifted both with ease, the barrel- clean and rep press and the dumbell - single hand clean and press.
Barrel is about 50-55kg
dumbell is about 40-45kg

Good fun too!

AL

[BengDogg]

good grip al!

[Scourge]

Thanks, i am feeling a little encouraged after last nights session, i surprised myself. Alot of this is simply getting confidence back, confidence so that i am not intimidated by and feel uncomfortable with the weight.

How's your lot these days?

Same here... I'm very weak. Looking to get back to strength and do some proper hard training.

[Alex (Big-AL)]

good grip al!
Cheers, I appreciate that - especially from a grip man like yourself!

AL

[Alex (Big-AL)]

Same here... I'm very weak. Looking to get back to strength and do some proper hard training.
Are you equally finding it hard to hold back and take it slowly, as you know you should, or are you more disciplined?

AL

[Scourge]

Are you equally finding it hard to hold back and take it slowly, as you know you should, or are you more disciplined?

AL
Dunno... Only done one proper lifting session so far.

Also, I'm not really coming back from injury, I've got a few aches, muscular imbalances and I'm chronically inflexible, but I've been out of training because I wouldn't, not because I couldn't. Ergo, a slow return is not really my main worry.

[Alex (Big-AL)]

Still, any significant time out of training surely warrants some degree of added caution.
I will go look at your journal, i am keen to see you get back too, you were very strong at such a light weight. I hope you can get back to that.

AL

[Alex (Big-AL)]

I just did a few wide grip chins just to prove to myself i still could.
I also did some overhead with the thick bar, 4x6 @ 50kg (assuming bar weighs 10kg).
All good fun.
Tried the 240 gripper again and got it about as close as last time, i will do it soon!

AL

[Alex (Big-AL)]

Tried squatting for the first time in a while so taking it easy with the weights:-

Back squat
62kg 2x5
102kg 2x5
122kg 1x5

front squat
62kg 1x5


All much of a reintroduction to squatting really, felt awful! I remember it well!

AL

[BengDogg]

Taking it easy!!!! More than my max you slag!

[Alex (Big-AL)]

:016:

[Brett]

Hi mate, what exactly happened to you? Broke your wrist from the sounds of it.

[Alex (Big-AL)]

No, nothing so dramatic.
I used to train for strongman competition. One sunday whilst training we had a heavy session with the rolling thunder, my left wrist hurt a bit but i carried on and did some tyre flips, these really hurt my wrist and it felt really weak. I have since been to several doctors, physios etc all with no result so i have been out of training for about 8 months, also i had a niggling hip/back thing from an older more serious injury.
Now 3 stone lighter, and a damn sight weaker i am trying a tentative comeback.

AL

[666]

Now 3 stone lighter

AL

:eek:

[Alex (Big-AL)]

Yeah it was a shock to me too! I did not think i had lost that much, i did not feel that different but i can see it in the photos when i look now.

AL

[Alex (Big-AL)]

Bit of an overhead session yesterday.
All seated and strict with the thick bar and still lifting well within myself.

10kg 3x8
30kg 2x6
40kg 1x6
50kg 3x6
10kg 1x30


AL

[Alex (Big-AL)]

Did a deadlift and grip session yesterday.

Deadlifts with oly bar
2x6 @ 60kg
1x6 @ 100kg
3x6 @ 140kg

All very comfortable, felt good. I am looking forward to getting my deadlift weight back up there.

Thickbar work
3x6 deadlifts with 100kg
holds for time with 100kg

Thickbar reverse curls
2x3 30kg

Thickbar curls
3x12 30kg


AL

[Alex (Big-AL)]

Last night:-

Thick bar Flat Bench
10kg 2x10
30kg 1x8
50kg 1x6
70kg 1x6
82kg 3x6


Bent over rows
20kg 1x10
60kg 2x10
82kg 2x8, 1x12


Close grip thick bar bench
10kg 1x10
60kg 2x10
82kg 2x8, 1x10


AL

[Alex (Big-AL)]

I have done several sessions since i last posted here, unfortunately my pc died. :021:

My friday session was:-

Back squat

2x10 @ 20kg
1x10 @ 60kg
2x5 @ 100kg
3x5 @ 120kg

All was nice and easy though i have been suffering some amazing doms!



The last session i did was a quick one:-

Strict seated overhead

2x10 @ 20kg
1x6 @ 30kg
1x6 @ 40kg
3x6 @ 52kg

Again all quite easy, no problems.

AL

[Alex (Big-AL)]

Deadlifts!

2x10 @ 20kg
2x5 @ 60kg
2x5 @ 100kg
5x5 @ 142kg

All easy and comfortable.

AL

[Alex (Big-AL)]

Ok i am starting to get back into the training groove now, i am feeling more comfortable and confident lifting weights now. Would anyone like to suggest a direction for me. I would like to do low rep heavy stuff asap, not sure i am up to it for a while yet though and i would like to get back some of the weight and size i have lost, i am currently at about 230lbs (16 stone 7) and with a bit of a belly, not too bad though. I get ALOT of exercise at work so my sessions need to be fairly short and weights oriented as much of my conditioning comes from what i do at work. Any observations, routine or exercise suggestions would be welcome.

Cheers

AL

[Robert]

Deadlifts!

2x10 @ 20kg
2x5 @ 60kg
2x5 @ 100kg
5x5 @ 142kg

All easy and comfortable.

AL
my only suggestion would be to drop the 2x10@bar and maybe increase the 60 and 100kg pulls to about 10 reps each, either that, or have a back off after your main 5x5 and dial in a bit of volume. seems to be working very nicely for me ATM:

ala

60x2x10
100x2x6-10
140x5x5
100x3xwhatever

[Robert]

also, are they Mg or DO pulls?

[Alex (Big-AL)]

yes, i could do more at the lighter weights but i get alot of lighter lifting at work.
all do at the mo, weights are not heavy enough to necessitate mixed grip yet.

AL

[Robert]

coolio

[Knighty]

Come on mate...I really think you could do with upping the volume and frequency up a bit - why not do whole body training for a few months to get back up to speed?

[Alex (Big-AL)]

knighty. It is really hard to train at all, not only as i work long hours and have to cook and clean when i get home but also because my work is physically exhausting. I think i would over do it if i started upping the workload too much.

AL

[Alex (Big-AL)]

I do like whole body routines though..
AL

[Robert]

i used to work as a tree surgeon and still managed a decent session aftera days graft. pull your thumb out mate

[Alex (Big-AL)]

It is not reasonable to compare how hard i work to how hard you did. Equally work is only part of the picture, running your home takes time too. Also i have been training for over ten years and i know what i am and am not capable of. Additionally we are not all the same.

AL

[Alex (Big-AL)]

I also find this offensive "pull your thumb out mate" - are you suggesting i am simply not trying? It is not as if i don't train!

[Robert]

woah woah woah

all i am saying is a few extra sets wotn hurt you, nothing more. and you DID ask

[Alex (Big-AL)]

I think a few more sets may well hurt me at this stage.
I am currently being quite succesful in improving my notoriously bad diet and i am starting to feel the benefit, maybe i will soon be capable of more work.
I would like a firm plan though for when i feel i am properly conditioned to train hard again.

AL

[Robert]

ok boss

like i said, YOU ASKED for suggestions. no need to take it personally when i take you up on it

[Alex (Big-AL)]

Robert, i did ask for suggestions, i don't like the way you express your opinions. Your suggestion was more derogatory than it was constructive.

AL

[Knighty]

Folks...my suggestion was merely that, and Rob was backing my suggestion up.

Al - that's totally fine mate, and you get what you need out of training...I just thought you could do with upping the volume and frequency of each muscle...I personally feel like I made a mistake doing a 'split' routine straight from the off when I returned to training last time because I didn't condition myself fast enough and could have returned to previous form alot faster if I'd done full body sessions.

I know you like your low frequency and volume stuff, that's fine...I just didn't think you were going down the strength route this time, and more along the bodybuilding type route


Take your time mate - and 'cyber shake' hands folks...we're all on the same side and are on here to support each other

[PikeKing]

AL what about EDT?

Great way to increase volume/density

and it'll only take 20-25 mins for a workout

[Robert]

you have pm

[Alex (Big-AL)]

Look this is not argumentative so i see no reason to do this in private and i don't wish to seem unreasonable.
knighty and robert, I take no offence at anyone telling me i am doing everything wrong, i do take exception to someone suggesting that i am simply not trying when there is no eveidence of this. If you asked "how should i train?" and someone suggested that you "pull your thumb out" i believe you would imagine them to essentially be calling you lazy. Is it unreasonable of me to have seen it in this way?
Right, now back on track, hopefully.
Why does everyone so far think that i need more volume? I realise my gym training volume is low but as i said earlier i must move many many tons a day at work. I have tried a few sessions with more than one move in them. I can do the first well, with good intensity, the second sometimes adequately but the third suffers and there is no chance of a fourth. That is just how it is at the moment.
However i think i may be up for something a bit longer in a little while.

AL

[Robert]

well i have replied to yoru pm now.

anyways, if that really is the case, maybe eat more, or eat better.

my reasons for saying you need more volume is that IIRC you are a BBer these days. 5x5 every 10 days or whatever is not BB IMO. thst all.

[Scourge]

Perhaps it might be helpful if we knew what kind of exercise your job requires... Heavy lifting/labouring styla thing?

[Robert]

IIRC al works for a removals firm, and so picks up big ass peices of furniture and shit

[Scourge]

IIRC al works for a removals firm, and so picks up big ass peices of furniture and shit
Functional training at its most functional.

:032:

[BengDogg]

And i know Al once said something about 80kg sheets of lead flashing! Makes you strong and sterile at the same time :D

[Alex (Big-AL)]

well i have replied to yoru pm now.

anyways, if that really is the case, maybe eat more, or eat better.

my reasons for saying you need more volume is that IIRC you are a BBer these days. 5x5 every 10 days or whatever is not BB IMO. thst all.
I am aiming at doing almost everything 5x5 once a week, things have just been complicated and i have been strugling with motivation and lack of confidence handling the weights again. That is all improving now though.

AL

[Alex (Big-AL)]

Perhaps it might be helpful if we knew what kind of exercise your job requires... Heavy lifting/labouring styla thing?
It was furniture moving, now it is moving plumbing stuff, copper cylinders, radiators, boilers etc. These range from 5kg to 300kg and all are odd objects. It is good for me and i get a solid 10-12 hours a day of it not including breaks, we don't really get them. I run up and down stairs with 100's - 1000's of these things each day and lift them up onto lorries etc. It is beneficial in it's own way but does mean i need to eat like mad to merely maintain weight and be very careful not to overdo it.

AL

[Alex (Big-AL)]

And i know Al once said something about 80kg sheets of lead flashing! Makes you strong and sterile at the same time :D
Lol yes, we do get rolls of lead flashing, they can be great fun so long as they are short enough, then you can get a hand in each end and lift them like a bar. They vary from about 10kg - half a ton! I have seen some roofers carry 100kg rolls on their shoulders up 30 foot ladders! Respect! :037: Bit dodgy though and their lifting technique is usually horrendous. :022:

AL

[Alex (Big-AL)]

Did another session today.

Flat bench with the thick bar, all reps from a dead stop (bench starts)

10kg 2x10
50kg 2x5
70kg 1x5
92kg 5x5

All ok, last rep of set 5 was hardish work though.


Thick bar bent over row.

10kg 2x10
50kg 1x5
70kg 5x5

All easy, no problems.

AL

[Alex (Big-AL)]

Back squats

20kg 2x10
60kg 2x10
100kg 1x5
127kg 3x5

No problems, i felt strong, will get the weight moving back up in this soon.

double overhand thick bar hold with 100kg for 63 seconds.

AL

[Jon]

Al

Just read your journal from the beginning, intersting stuff. What sort of weights were you lifting prior to your accident? Pretty good grip as well, my RB 240 is harder than my COC 3. So if your nearly closing that you should be able to close the COC 3.

Oh yes, as for your current training, just one suggestion.........

You really need to pull your thumb out :003:

[Alex (Big-AL)]

Hello jon, thanks for your interest.

I tried to do as much of my training outside of the gym prior to my latest injury and due to a very nasty accident about 14 years ago my lifts will never rival most peoples' as some of the injuries left permanent problems. But enough excuses - my best squat was about 210-220, my best dead about 250 and best bench about 160, though i rarely benched. I did 280 on the conan's wheel for a full turn, i lifted 350 from knee height on apparatus and held it for 25 seconds or so. I could do 200kg farmers walk over 50m with a turn in good time, clean and press a 100kg log 5-6 times in a row and flip 250 and 300kg tyres well.
I am surprised about the rb 240 being tougher in your opinion than the coc#3, that is encouraging! I will have to work on that now.
And thanks for the suggestion <buff>

AL

[Alex (Big-AL)]

This evening's session was not so good, felt tired, weak and unenthusiastic but i did it anyway.


Strict thick bar overhead
10kg 2x10
30kg 2x5
50kg 1x5
60kg 2x5
40kg 1x10
10kg 1x33


Thick bar barbell curls
10kg 2x10
20kg 1x10
30kg 1x8
40kg 4x6
20kg 1x20

All sessions can't be good i suppose.

AL

[Alex (Big-AL)]

Much happier session today, i had a day off work so i upped my working reps quite a bit. Still using weights which feel heavy enough to make me work but light enough that i am not worried so much about aggrivating injuries / overdoing it too soon etc.


Deadlift

20kg 2x10
60kg 2x10
100kg 2x5
120kg 1x5
147kg 5x5

All very comfortable, i feel like i could go back over 200kg now but i won't, i will resist!


Close grip bench, on an oly bar this time.

20kg 1x10
60kg 1x10
80kg 1x5
95kg 5x5

I used the oly bar as i wanted to try a couple of heavier singles for the 140 comp. My dodgy bench will only take a max of 200kg me+weight so i did a silly thing and risked it. I did 1 rep with 100kg like an empty bar and 110kg was much the same, this ammounted to 215kg me+weight though so i left it at that!

AL

[Robert]

Odd weights: 147 etc. Why is that?

[Robert]

:023: Sessions looking better BTW.

[Alex (Big-AL)]

Odd weights: 147 etc. Why is that?
2kg for the collars.

[Alex (Big-AL)]

:023: Sessions looking better BTW.
Yeah 50 working reps last session, did feel it!

AL

[Alex (Big-AL)]

Forgot to post on wednesday

I did a technique session, i simply practised squats and overheads with light weight to help my form.

AL

[Alex (Big-AL)]

Friday session

Overheads

10kg 2x10
30kg 1x10
40kg 1x5
50kg 1x5
60kg 3x5
70kg 1x1
75kg 1x1


One hand clean and push press

40kg 3x3 on each side


AL

[Alex (Big-AL)]

Todays session

Thick bar strict curl

10kg 2x10
20kg 1x5
30kg 1x5
42kg 5x5

Thick bar hang clean

30kg 1x5
42kg 5x5
just toying with these as i don't know how my wrist is going to react.

AL

[Alex (Big-AL)]

Squat day!

Back squat.

20kg 2x10
60kg 1x5
80kg 1x5
100kg 1x5
120kg 1x5
130kg 3x5
140kg 1x3
160kg 1x1

All easy enough, the 160 at the end flew up like the bar was empty, very encouraging!


Thick dumbell curls

15kg 2x10
20kg 2x10

AL

[Alex (Big-AL)]

Strict overheads with thick bar

10kg 1x10
30kg 1x8
40kg 1x5
50kg 1x5
60kg 1x3
65kg 5x3


Chins

Bodyweight only 5x3


AL

[Alex (Big-AL)]

Deadlift

60kg 1x5
100kg 1x3
122kg 1x3
142kg 1x3
162kg 5x3


AL

[Alex (Big-AL)]

Last Thursday's session

Partial push press

thick bar
10kg 2x10
30kg 2x3
50kg 2x3
70kg 1x3
80kg 1x3

olympic bar
80kg 1x3
90kg 1x3
100kg 1x2, 1x1


AL

[Alex (Big-AL)]

Today saturday 28th

Thick bar curl
10kg 2x10
30kg 1x5
35kg 1x5
40kg 1x5
45kg 3x5


Thick bar bottom position bench press
50kg 1x10
70kg 1x5
80kg 1x3
90kg 1x1
100kg 1x1
110kg 1x1
122kg 1x1

AL

[the block]

nice benching. was it easy? you've probably got another 5/7kg on that as a normal touch and go press.

[Alex (Big-AL)]

It was smooth certainly, i wouldn't say easy but fairly comfortable. I think i could get 140 on a normal bar with a decent set-up, if that turns out to be the case i will bow out of the 140 comp.

AL

[the block]

you mean bow out by winning it? :048:

[Alex (Big-AL)]

Well no as it may well be the case that i have not lost as much strength during my time off as i thought and may have been capable of 140 all along. I don't really know until i get a chance to test it. It would be nice to get it though under whatever circumstances!

AL

[Alex (Big-AL)]

Squats today.

warm-up
20kg x10
60kg x10
80kg x5
100kg x5
120kg x3

Work
120kg x5
130kg x4
140kg x3
150kg x2
160kg x1
170kg x1

I was happy with this, i have had a particularly ****ed up knackering day and so was glad to be able to lift at all. Now i am going off to die in the dark.

AL

[Alex (Big-AL)]

Seated OHP strict with thick bar from the bottom position.

10kg 1x10
30kg 1x8
40kg 1x5
50kg 1x3
60kg 1x3
65kg 1x3
70kg 3x3

Half ROM lockouts
65kg x3
70kg x2, shoulders stopped working so i had to quit.

Chins
2x3 bw
3x3 +12kg

I am having troubles with my ohp, from the start of the lift i am strong, i can get 100kg up almost half way ok yet i have trouble locking out with 70kg and have no chance with anything heavier. This is very annoying,

AL

[Alex (Big-AL)]

Yesterday's session

Deadlifts
20kg 1x10
60kg 1x10
60kg 1x5
102kg 1x5
142kg 1x3
162kg 1x3
167kg 5x3

AL

[Alex (Big-AL)]

Yesterday's Session

Partial push press to just above head height

10kg x10
30kg x5
50kg x3
70kg x3
80kg x1
82.5 x1
85 x1
87.5 x1
90 x1
92.5 x1
95 x1
97.5 x1
100 x1
102.5 x1


AL

[Black Knight]

[QUOTE=

I am having troubles with my ohp, from the start of the lift i am strong, i can get 100kg up almost half way ok yet i have trouble locking out with 70kg and have no chance with anything heavier. This is very annoying,

AL[/QUOTE]

Triceps needing attention maybe?

[Scourge]

:birthday:

[Alex (Big-AL)]

[QUOTE=

I am having troubles with my ohp, from the start of the lift i am strong, i can get 100kg up almost half way ok yet i have trouble locking out with 70kg and have no chance with anything heavier. This is very annoying,

AL

Triceps needing attention maybe?[/QUOTE]
Maybe, but i have always thought my triceps were strong, i use narrow grip on bench all the time because i am stronger like that and dips were the same.

AL

[Alex (Big-AL)]

:birthday:
Cheers matey!

AL

[Alex (Big-AL)]

Today's session

Thickbar curl

10kg 1x10
30kg 1x8
40kg 1x5
42.5 1x5
47.5 3x5


Thickbar bench from the bottom poition

50kg 1x10
70kg 1x3
90kg 1x3
102kg 3x3

AL

[Alex (Big-AL)]

Squat Day!

20kg 2x10
60kg 1x5
100kg 1x5
120kg 1x3
140kg 1x3
152kg 3x3


AL

[PikeKing]

hows the size coming on then medium sized al?

[Alex (Big-AL)]

Hello, sorry about the late reply.

Not much really, from a low of 15.7 stone i went back to 16.7 quite quickly and now seem to be staying there. I have just taken a week off and am about to start again either today or tomorrow.

Cheers

AL

[Alex (Big-AL)]

Deadlifts on Sunday

60kg 1x10
100kg 1x5
120kg 1x5
142kg 1x5
152kg 1x4
162kg 1x3
172kg 1x2
187kg 1x1


AL

[Alex (Big-AL)]

I was ill all last week but i did some dips, b/w only now that i have some dipping handles.

AL

[Alex (Big-AL)]

Thursday

Squats, low as possible with pause at the bottom.

60kg x3
102kg x3
122kg x3
142kg x1
152kg x1
162kg x1
172kg x1
182kg x1

All quite comfortable, surprising after being ill.

[Alex (Big-AL)]

Sunday

Seated strict OHP

20kg x10
30kg x5
40kg x3
50kg x3
60kg x2
65kg x2
70kg 2x2

Chins

BW 2x3
+ 12kg 2x3


AL

[Rayza]

Why did you do your OHP seated? I am very much against not performing them while standing, check out this article: http://results-sports.com/article12.htm

[Narc]

Why did you do your OHP seated? I am very much against not performing them while standing, check out this article: http://results-sports.com/article12.htm

that doesn't make any sense

[PikeKing]

Why did you do your OHP seated? I am very much against not performing them while standing, check out this article: http://results-sports.com/article12.htm

you're a tool

[Narc]

LMAO, good weekend then Andy?

[Alex (Big-AL)]

As i have the slowest connection in the world i am not going to look at that link. Suffice to say i have spent a good few years on the net telling people to do as much of their training standing as possible. Unfortunately until i get my squat stands that i can take outside then i have to do them seated for the meantime unless i clean the weight first and cleaning i have to limit due to my wrist injury.

AL

[Alex (Big-AL)]

Deadlifts

60kg x5
102kg x3
112kg x1
122kg x1
132kg x1
142kg x1
152kg x1
162kg x1
172kg x1
182kg x1
192kg x1

All went up easy enough, really wanted to try and get back over 200 but i have that scheduled for next time and am quite happy with myself for holding back.

AL

[666]

Nice pulls.

[Alex (Big-AL)]

Cheers mate, i appreciate the support.

AL

[BengDogg]

incase you thought you wernt getting anyone looking at your journal, i read it every time you update, as you are one of the people who guided me when i started training it would be like me teaching my granny to suck eggs if i comment , you know what your doing big man!

[Fred]

incase you thought you wernt getting anyone looking at your journal, i read it every time you update

me too

[Alex (Big-AL)]

Thanks chaps, i am glad people read it. I do it mainly for myself to keep track but also so you lot can tell me to stop slacking if i am! Also bengs, you probably know far more than i do by now, i only really know the basics and TRY to stick to them so feel free to criticise it is the only way i will learn, that goes for everyone else too, just because i have been doing this longer than most people doesn't mean i am any good at it! :022:

Cheers!

AL

[Alex (Big-AL)]

Dips

bodyweight 106kg 2x5
+ 12kg 2x3 = 118kg
+ 17kg 2x3 = 123kg
+ 22kg 1x3 = 128kg


Thick bar curls
10kg 1x10
30kg 1x8
35kg 1x3
40kg 1x3
45kg 1x3
50kg 1x3
55kg 1x2
10kg 1x25 not sure why i did this set...

AL

[BengDogg]

10kg 1x25 not sure why i did this set...

AL

Me nither, bber Al :)

[PikeKing]

Thick bar curls
10kg 1x25 not sure why i did this set...


for a good pump

[Alex (Big-AL)]

If i want a good pump i usually come see you :045: :037:

I did that last set for vanity i think cos it made my arms look big, i am a tart sometimes.

AL

[BengDogg]

If i want a good pump i usually come see you :045: :037:


hahaha nice! Making your arms look bigger is ok in my book, im so vain, they wrote this song and i probably thought it was about me :017:

[Alex (Big-AL)]

I am happy with how dips are going, i only just got my dipping handles and this was my second session with them. I did all bodyweight last time and then just kept adding weight this time but it didn't feel heavy which was nice. :036:
I now remember that i like dips, i seem to remember however that i never did catch you in that competition pikey, did i?

AL

[Alex (Big-AL)]

hahaha nice! Making your arms look bigger is ok in my book, im so vain, they wrote this song and i probably thought it was about me :017:
I see what you did there and i like your work :023:

AL

[PikeKing]

you can beat me now mate, I'm on the scrap heap

[Alex (Big-AL)]

I usually beat you when i come round for my pump.

AL

[BengDogg]

I see what you did there and i like your work :023:

AL

Glad you got it i thought i might get a load of qeustion marks as its an oldie

[PikeKing]

LOL damn you

[Alex (Big-AL)]

Yes it is bengs but i am a big James Bond fan and she did one of the best Bond title songs ever.

AL

[BengDogg]

Yes it is bengs but i am a big James Bond fan and she did one of the best Bond title songs ever.

AL

I dont know the artsit, but i will guess, paul mccartney, seriously was it lulu

just checked it was carly simon, dont know her bond song though

[Alex (Big-AL)]

Yes it was miss simon, she did "nobody does it better", great song.

AL

[Alex (Big-AL)]

Partial push press from bottom to about 3/4 of the way up.

10kg 1x5
40kg 1x3
60kg 1x1
65kg 1x1
70kg 1x1
75kg 1x1
77.5kg 1x1
80kg 1x1
82.5kg 1x1
85kg 1x1
87.5kg 1x1
90kg 1x1
92.5kg 1x1
95kg 1x1
97.5kg 1x2
100kg 1x2
102.5kg 1x2
105kg 1x1

AL

[Robert]

wicked. awesome session

[PikeKing]

the partial press to avoid the ceiling?

[Rogue_zero]

tasty!

[Alex (Big-AL)]

the partial press to avoid the ceiling?
Yeah, i have put up two bungee cords so that i know when i hit them i am just short of the ceiling, it is the biggest ROM i can do in the building i am in. It is probably a little more than 3/4 ROM, hard to tell. Good fun though!

AL

[Alex (Big-AL)]

Cheers Robert and Rogue, i am getting squat stands this week coming and so can start pressing outside which will be great, i can use whatever weight i like then. I am a bit cautious at the moment due to not wanting to hit the ceiling. I think the partial push press from the bottom is a cool thing aside from this though.

AL

[PikeKing]

Yeah, i have put up two bungee cords so that i know when i hit them i am just short of the ceiling, it is the biggest ROM i can do in the building i am in. It is probably a little more than 3/4 ROM, hard to tell. Good fun though!

AL

i bet you will get huge shoulders from the fact you arent locking out.

[Alex (Big-AL)]

I spent yesterday moving 130 slabs and 3000kg of sand by hand, that was quite enough of a workout for me, my back legs and arms are all crippled today!

AL

[Robert]

Cool. Grip got a hammering I bet.

[Alex (Big-AL)]

yes, my fingers were like claws!

AL

[Alex (Big-AL)]

Squat

20kg 1x5
60kg 1x3
100kg 1x3
110kg 1x1
120kg 1x1
130kg 1x1
140kg 1x1
150kg 1x1
160kg 1x1
170kg 1x1
175kg 1x1
180kg 1x1
185kg 1x1
190kg 1x1 this rep may have been a bit shallow, all others were right to the bottom.

AL

[Robert]

Looks like daddy got his cool back..

[Alex (Big-AL)]

Lol! Nice phrase :025: It will be cool to be back over 200 squat again, should be next session too with any luck. Not sure how far and how fast to push things at the moment though.

AL

[Robert]

It's your fault I was deciding to squat today [yesterday] when I should have been listening to my girlfriend talk to me about her feelings and shit. 3x3 it is. I love your squatting.

[Narc]

~~~~

[Alex (Big-AL)]

I now have my squat stands which i can take outside so:-

Standing ohp

20kg x5
30kg x3
40kg x1
50kg x1
60kg x1
65kg x1
70kg x1
75kg x1
80kg 2x1
60kg 3x3 for speed.

AL

[Rogue_zero]

nice pressing mate

[Alex (Big-AL)]

Thanks mate, i am glad some strength is coming back.

AL

[Alex (Big-AL)]

Came home and rushed off to the squat stands tonight, triceps felt a bit fried but i wanted to beat the 80 ohp from the last session.

1x20kg
1x60kg
1x70kg
1x85kg

AL

[Alex (Big-AL)]

Deadlifts

60x5
102x3
112x1
122x1
132x1
142x1
152x1
162x1
172x1
182x1
192x1
202x1

Back over 200 kg!!!

AL

[Black Knight]

Looks like its all falling back into place big man!

[Robert]

Wicked.

[Alex (Big-AL)]

Cheers, it is a good thing.
Now to get the squat back over 200!

AL

[Alex (Big-AL)]

Dips

bw 3x5
+12kg 2x2
+17kg 1x2
+22kg 1x2
+27kg 1x2
bw 1x5


AL

[Alex (Big-AL)]

I did a session a couple of days ago, standing ohp but it did not go well i found 80kg really hard.

Yesterday i squatted but i tried box squat for a bit of a change.

20kg 1x5
60 1x5
100 1x3
110 1x1
120 1x1
130 1x1
140 1x1
150 1x1
160 1x1
170 1x1
180 1x1

I was happy enough with this, if i had been doing regular squat i would expect to have broken 200 this week but for box squat 180 is ok at the moment.

AL

[Black Knight]

Looking good, Al.
How low is your box? Your pretty tall, right?

[Robert]

I did a session a couple of days ago, standing ohp but it did not go well i found 80kg really hard.

Yesterday i squatted but i tried box squat for a bit of a change.

20kg 1x5
60 1x5
100 1x3
110 1x1
120 1x1
130 1x1
140 1x1
150 1x1
160 1x1
170 1x1
180 1x1

I was happy enough with this, if i had been doing regular squat i would expect to have broken 200 this week but for box squat 180 is ok at the moment.

AL
Quality session as usual.

[Alex (Big-AL)]

Looking good, Al.
How low is your box? Your pretty tall, right?
The box is at parallel, normally i squat free down to the bottom but i fancied a go at these again and the only (reliable) object i had was that height. I am fairly tall i suppose at 6'3" though everybody seems tall these days!

AL

[Alex (Big-AL)]

Did one of my very rare bench sessions today, first one since 13th june! I made it hard for myself though all reps were from the bottom of the lift and close gripped.

20kg 1x5
60 2x3
80 1x1
90 1x1
100 1x1
110 1x1
120 1x1
80 1x8

AL

[Alex (Big-AL)]

Deadlift

60x5
102x3
122x1
132x1
142x1
152x1
162x1
172x1
182x1
192x1
202x1
212x1

At this rate i should hit a new pb of 252 mid october, hopefully.

AL

[Black Knight]

Good going, Al.
I have to say that your routine/approach is probably the most simplistic I've come across yet demonstrably very effective.
Something for us all to learn here I think.

[Alex (Big-AL)]

Something for me to learn too! I was not doing well when training many other ways, this seems to work for me at the moment, it has taken long enough for me to find something effective in the gym.

Cheers

AL

[Alex (Big-AL)]

Standing OHP, strict, with thick bar. Reps done for speed.

10kg 1x10
40kg 1x8
50kg 1x3
60kg 6x3
40kg 1x20

AL

[Alex (Big-AL)]

I was injured and took the best part of a year, with no training, to come back. The whole - make progress, get injured, try again cycle is a familiar one which i have been reliably repeating for about 10 years! :012:
Hopefully i can make progress without injury for a bit longer this time out.

AL

[BengDogg]

Stay hard in Al and listen to your body, no injuries allowed this time!!!

[Alex (Big-AL)]

Well the last two times i have injured myself it was through the training for strongman comps, but i am not doing any of that now, almost exclusively gym stuff so you never know i may last a couple of years!

AL

[BengDogg]

Well the last two times i have injured myself it was through the training for strongman comps, but i am not doing any of that now, almost exclusively gym stuff so you never know i may last a couple of years!

AL

Yeah nothing quite like odd object stuff for a nasty surpise twinge or torn tendon, unpredictable but effective traINING

[Alex (Big-AL)]

Faheem, this time round i am never lifting true max weights as the last single i do each session is as a part of a series of progressive singles, the weight increments are small so i do alot of singles per session therefore limiting the weight i can lift as a terminal weight. Consequently i should be able to carry on lifting sub-maximal singles indefinately and never actually max out: at least that is the idea.

Cheers

AL

[Alex (Big-AL)]

Yeah nothing quite like odd object stuff for a nasty surpise twinge or torn tendon, unpredictable but effective traINING

It certainly is effective, i was the biggest i ever was and the strongest i ever was when doing event training. However i regret never truly testing my strength in the gym when i was at my best. But i do plan to get back to that level one day, fingers crossed!

AL

[Alex (Big-AL)]

I have not heard of him but i have heard of that method. Mine is inspired primarily by Brooks Kubik, Mr dinosaur training.

AL

[Alex (Big-AL)]

I have been doing even more physical work than usual this week and have been too sore to train, this is my first session back.


Dips

Bodyweight 3x5
+ 12kg 1x2
+ 22kg 1x2
+ 27kg 2x2

Overhead walks with 50kg barrel x2

AL

[Stu]

Hi mate, how are you holding the barrel, so its straight or tilted? Been looking through your journal, looking good.

[Alex (Big-AL)]

Tilted, it seems unweildy any other way.

AL

[Alex (Big-AL)]

did some squat experimentation tonight, mostly because i feel like it, not necessarily because i should.

Back squat to the bottom for speed

60kg 1x5
100kg 1x5
120kg 1x5
140kg 1x2, 1x2

140kg squat right down to bottom and sit there for a while, then try and get up as quick as possible 2x1


60kg x10 front squat, clean grip. no complaints with wrist which was nice.


AL

[Alex (Big-AL)]

Partial push press.

20kg 1x5
40kg 1x5
60kg 1x1
70kg 1x1
80kg 1x1
82.5 1x1
85 1x1
87.5 1x1
90 1x1
92.5 1x1
95 1x1
97.5 1x1
100 1x1
105 1x1

AL

[Alex (Big-AL)]

Deadlifts a few days ago...

60kg 1x3
102kg 1x3
132kg 1x1
152kg 1x1
162kg 1x1
172kg 1x1
182kg 1x1
192kg 1x1
202kg 1x1
212kg 1x1 as it had been a while since my last dl session i left it equal to my last session rather than risk one more lift.

AL

[Alex (Big-AL)]

Yesterday, close grip bench

60kg 1x5
80kg 1x3
90kg 1x3
100kg 1x3
105kg 5x3

AL

[Alex (Big-AL)]

Yesterday, deadlifts again!

double overhand
102kg 1x3
132kg 1x3
152kg 1x1
172kg 1x1
182kg 1x1
192kg 1x1
mixed grip
202kg 1x1
212kg 1x1


Thickbar curls
40kg 3x10

AL

[Alex (Big-AL)]

I have trained very little since last september, when i last posted on this thread, and this was supposed to be my big comeback. Anyway it occured to me that i will be 30 in a few weeks and i am weaker now than i was when i was 25 so i think i will start doing some stuff again.

Today i did BENCH! Not done that in a while!

60kg 1x10
60kg 1x5
80kg 1x5
90kg 1x5
100kg 1x5
110kg 1x3
120kg 1x2
130kg 1x1
135kg 1xfail - oops, i am weaker than i thought!
60kg 1x20
60kg 1x15
most of that was pretty much close grip as i feel better like that.

AL

[666]

A 130 bench after not training for 5 months is pretty impressive!

[Scourge]

A 130 bench after not training for 5 months is pretty impressive!
Nah, I'd be pissed off with that. :043:

AL mate, what you been up to?

[Alex (Big-AL)]

Hello.
What have i been up to? Well not training; at least training very little.
Excessive working hours, home and family stuff etc and some lack of motivation and old injury stuff all contributing to much time passing quickly and little seemingly accomplished.
Same old story really.
AL

[Alex (Big-AL)]

A 130 bench after not training for 5 months is pretty impressive!
Mostly brute force and no finesse!
I should be able to bench well but i usually never train it so i was not upset with that result but sort of expected more as it was all so easy up to 130 and then suddenly wasn't.

AL

[Alex (Big-AL)]

Deadlift

60kg 1x10
60kg 1x5
100kg 1x5
120kg 1x5
140kg 1x5
160kg 1x5
182kg 1x3
202kg 1xfail

Quite happy with that really, probably should not have tried 200 first time back but i suppose i will never learn!

AL

[Alex (Big-AL)]

Bench again

60kg 1x10
60kg 1x5
80kg 1x5
90kg 1x5
100kg 1x5
110kg 1x3
120kg 1x2
130kg 1x1
last one was hard so i left it there


AL

[Robert]

Looking good, mutherbrutha.

[Alex (Big-AL)]

Hello, i am sort of back. Now thinking about training for size again, a bit, not sure really. I need direction so i am here to find it again.

Cheers!

AL

[Scourge]

Hello, i am sort of back. Now thinking about training for size again, a bit, not sure really. I need direction so i am here to find it again.

Cheers!

AL
Yay!

What training have you been doing in the meantime?

[Narc]

What you weighing these days?

[Alex (Big-AL)]

Yay!

What training have you been doing in the meantime?
Sort of crappy, half hearted, indulgent, lifting for fun type stuff. Just keeping my hand in really so i don't get too pathetic!

I would like to start making progress again.

AL

[Alex (Big-AL)]

What you weighing these days?
I am about 18 stone at the mo, so not much lighter than when i was at my best, although more of my weight is now fat as opposed to the good stuff...

Cheers

AL

[Alex (Big-AL)]

I just trained a bit, i was trying overhead stuff which i have much neglected.

I was using the thick handled dumbells bengdogg got made for me, i suspect i had them loaded to weigh about 25-30 kg each and i did standing overhead press with them for 6 sets of 10. It was quite hard but i enjoyed it. I found the hardest thing was keeping a grip in the later sets where the thick bar was pulling on my thumb and opening my grip.

AL

[Alex (Big-AL)]

Two days in a row!

Deadlifts today, since i was last about i have been doing these sporadically, mostly with lighter weights for higher reps.
This is what i did today...

do = double overhand
m/h = nixed grip or hook grip

60kg x 10 do
120kg x6 do
140kg x5 do
160kg x5 do
180kg x3 m
190kg x3 m
200kg x1 m
Power shrugs 100kg x many do

This was all easy up to the 200 which i was hoping to rep, unfortunately i ran out of energy, it was so hot in the gym i was feeling a bit weird. Still i was happy with how things went as i had not been over 180 or below 6 reps in a long time.


Cheers

AL

[666]

Nice OHPing, especially with the thick grips. Got a plan for a routine yet?

[Alex (Big-AL)]

Thanks,

no plan really, only a consistent effort on a few main things like:

Overhead
Deadlift
Squat ( probably front squat)
Some bench probably
Maybe some chins, rows, dips

there will obviuosly be variety in there, like ohp with bar or thick bar or dumbells or barrel or one handed or press till fatigue then into push press etc. I am simply hoping to keep my weight whilst getting a bit of a better shape and to increase my performance whilst enjoying myself.

Any suggestions are welcome

AL

[Alex (Big-AL)]

Bit of bench today, tried some heavier weights with lower reps to see where i am.

20kg x many
60kg x 10
90kg x 2
100kg x3
110kg x1
120kg x1
130kg x1
135kg x1

close grip

100kg x 3
80kg x 8

All was quite comfortable until the 135 when i seemed to hit a wall, 140 was not realistically on the cards.

AL

[Alex (Big-AL)]

Back squats.

I haven't done back squats properly for about a year! I have done some front squatting with light weights for sets of 10 reps so that should be better than nothing....

20kg x10
60kg x10
100kg x5
120kg x5
140kg x5
160kg x3
182kg x1
Last one felt like hard work so i left it there. I think i would have used very ragged form if i had gone higher. I used this session, like the others recently, to gauge where i am, i shall be training differently once i know where abouts to aim for. in other words more reps in a bodybuildingesque style.

Cheers

AL

[Alex (Big-AL)]

Today is the first of what i would call a bodybuilding session.

Flat bench with normal oly bar, not thick bar
weight reps sets

60kg x8 x2
90kg x6 x1
110kg x6 x3


Close grip bench

60kg x8 x1
80kg x6 x3

That is all, it really worked though i felt all pumped and like i'd used the right muscles with good form so i am happy. I found the 3rd set with 110kg really hard on the last two reps. However the close grip was a bit too easy, i will up the pressure on this next time round.

AL

[Alex (Big-AL)]

Deadlift -

80kg x6
120kg x6
140kg x6
160kg x6 x3

This really destroyed me. Not only was it alot lighter than i thought i would be capable of repping, considering i pulled 200kg fairly easy last time, but i was so knackered when i was done that i could not even do the rows i had planned for after.

AL

[666]

How's the diet looking so far? Keeping it clean or just going for GFH ASAP?

[Alex (Big-AL)]

Diet is generally tidying up what i eat now and cutting out some of the pointless, valueless foods. Not a proper diet, just a little common sense. Also i have cut down the alcohol by about two thirds for the last 2 -3 weeks.

AL

[Alex (Big-AL)]

Back squat

60kg x5
100kg x5
132kg x5 x3

Another short session as you can see, however this seems to be about as much as i can do.

AL

[Alex (Big-AL)]

Now that i am a bodybuilder again i thought i would try some curls. I have not really done these for about 3 years....

Olympic bar
30kg x8
40kg x6
45kg x6
50kg x6
20kg x loads!

AL

[Scourge]

Now that i am a bodybuilder again i thought i would try some curls. I have not really done these for about 3 years....

Olympic bar
30kg x8
40kg x6
45kg x6
50kg x6
20kg x loads!

AL
A curl-only workout? Awesome...

Why not do these on a thick bar?

[Alex (Big-AL)]

That would be cool, i shall do that next time.
I like this very short workout thing, it works for me i think. Training most days but only a little at a time.

AL

[Scourge]

That would be cool, i shall do that next time.
I like this very short workout thing, it works for me i think. Training most days but only a little at a time.

AL
Aye, thick bar curls will beat the hell out of your forearms.

Short workouts with high training frequencies could work well. Would be good if you could do short training sessions of only one exercise each 2x ED, thus allowing you to monster the PWO window on a v. regular basis.

[Alex (Big-AL)]

I could certainly do twice a day now and then, it would be worth a try.

cheers

AL

[Alex (Big-AL)]

Flat bench

20kg x8
60kg x8
90kg x6
102.5kg x2
112.5kg x6,5,4

I was trying for three sets of six but failed some of the later reps as you can see, consequently i shall be seeing this weight again next time, and again until i get 3 lots of 6.


Close grip

80kg x6
85kg x6,5

Again i missed the last rep so the weight shall remain the same until i get the reps.

AL

[Alex (Big-AL)]

Thick bar curls

10kg x 20
30kg x 8
40kg x 6
45kg x 6
50kg x 6
30kg x some


Bent over Rows

60kg x 10
80kg x 8
100kg x 6
110kg x 6
110kg x 6


AL

[PikeKing]

Thick bar curls
50kg x 6


how strict was that, that sounds pretty impressive to me

[Alex (Big-AL)]

Not very, i was strict up to that set then used a bit of swing to be honest, nothing rediculous though, sort of trying to be my own spotter. The first two reps were clean then 4 helping myself out.... :kinky:

AL

[Alex (Big-AL)]

Seated thick bar ohp

30kg x 10
40kg x 6
50kg x 6
60kg x 5
60kg x 6
60kg x 5


Chins, first try back at these

bodyweight only 5,4,2


Power shrugs

60kg x10
100kg x 6
100kg x 6
100kg x 10 last few were a bit poor on form.

AL

[King Fu]

What are power shrugs? I suppose I could google it but im too lazy :)

[Alex (Big-AL)]

Just like shrugs except you keep on pulling up a bit more and they are a bit more dynamic.

AL

[Alex (Big-AL)]

Deadlifts

60kg x 10
100kg x 6
142kg x 6
162kg x 6 x 3

Again this destroyed me and the weight was still light. Deadlifts seem to be having a bad effect on me, i feel weak and lacking in confidence when i do them and am exhausted when i am finished, far more exhausted than i should be - even squats are not hurting me like this. I feel like i am overtrained but that surely is not possible looking at what i have been doing, it is not that much work.

Any ideas?

Thanks

AL

[666]

Eat and sleep more?

[Alex (Big-AL)]

I eat loads and sleep enough.

AL

[Alex (Big-AL)]

Flat bench

20kg x 20
60kg x 10
80kg x 10
100kg x 10
100kg x 9
100kg x 6

Close Grip

70kg x 10
70kg x 9
60kg x 10


Cable Rows

40kg x 12
60kg x 12
60kg x 12
these were really hard. bearing in mind i bent over row 100-110kg for similar reps the light weight really surprised me.

AL

[Scourge]

I feel like i am overtrained but that surely is not possible looking at what i have been doing, it is not that much work.

Any ideas?

Could theoretically be overreaching/overtraining.

Remember that recovery capacity is both trainable and de-trainable. If you've just come back from a lay-off, you'll probably not be able to handle the kind of weekly intensity-volumes you did before your time off.

[Scourge]

Flat bench
100kg x 10

[....]

Cable Rows
60kg x 12

Hmmm... Imbalance-tastic.

[Alex (Big-AL)]

Could theoretically be overreaching/overtraining.

Remember that recovery capacity is both trainable and de-trainable. If you've just come back from a lay-off, you'll probably not be able to handle the kind of weekly intensity-volumes you did before your time off.
True, i have been trying to keep the sessions brief, they were very brief for the first two weeks. I am really trying to get the food and rest in, hopefully i will see a way through.
AL

[Alex (Big-AL)]

Hmmm... Imbalance-tastic.
I am not sure it is. I can do 110kg on bent over rows for 8 reps so that is fairly consistent with my last bench session which was 112.5 for 6. This cable row is different, it is very stiff and seems to run less and less smoothly the more weight you put on, obviously 60kg is very little and very little for me to row so i am assuming / hoping the difference is in the machine not in me.
AL

[Alex (Big-AL)]

Front squats

bar x 20
50kg x 8
70kg x 8
90kg x 8
100kg x 4
50kg x 10

This was brief but intense and done with little rest, it really killed me!

AL

[Alex (Big-AL)]

Situps - no added weight

3x12


Cable curls

varying weight done very slow

4x20


Side bends

25kg 2x13


AL

[Alex (Big-AL)]

Deadlift

60kg x 8
100kg x 5
130kg x 5
160kg x 4
180kg x 4
180kg x 4
190kg x 4


Power shrugs

100kg 2x12


Much happier with the lower reps on deadlifts, i felt quite happy with this session and felt strong enough to lift more weight but thought it wise not to push it at this early stage.

AL

[Alex (Big-AL)]

Cool news i just weighed in at 18 stone and 2 pounds (254 lbs) which is progress, i look bigger too, in a good way. I think i should exceed my highest ever bodyweight soon. 19 stone by christmas would be deeply cool.

AL

[Alex (Big-AL)]

Flat bench

20kg x 20
60kg x 10
80kg x 10
100kg x 10
100kg x 10
100kg x 8
60kg x 20


Cool session, beat my reps from last time so i am happy, should get 3 sets of 10 at 100 next time.


AL

[Alex (Big-AL)]

Front squat

20kg x 10
60kg x 8
100kg x 8
110kg x 8
110kg x 8
110kg x 8 just
60kg x 12


Felt much better this time.


Rolling thunder holds for time with 45kg + handle etc x 3
Light weight but i aggrivated my wrist with this before so i am taking it easy.


AL

[666]

They're some decent numbers for front squats. <buff>

[Alex (Big-AL)]

Thanks, it was a good session. I am getting to like front squats.

AL

[Alex (Big-AL)]

Seated Overhead Press.

20kg x 10
40kg x 10
50kg x 8
60kg x 8
60kg x 8
60kg x 8
40kg x 13
20kg x many

First set of 60 was hard, next two sets got progresively easier until the last rep of the last set when it got hard again!

Ok session though, shoulders are ready to drop off.

AL

[DMPM]

I get the same thing OH pressing Al. I'm doing 5x3 atm and I find the middle sets easiest...

[Alex (Big-AL)]

I think the first set is just a bit of a shock and then you are in your groove. I have never been good at ohp though, especially sitting, unfotunately i can only press standing up if i go outside and it was raining hard.

AL

[Alex (Big-AL)]

Deadlifts

60kg x 10
100kg x 5
140kg x 4
170kg x 4
192kg x 4
192kg x 4
192kg x 4

All reps were relatively comfortable, will try 195kg next week.


Pulldowns on my very stiff cable pulldown, hence the relatively light weights used.

60kg x 10
80kg x 8
80kg x 8
80kg x 8

Last set was hard work but completed fine so i shall up the weight next week and fiddle with the cables to try and make them run better.

AL

[Alex (Big-AL)]

General bicep and tricep pumping / vanity session. All on the cables with light weight, lots of reps and little rest.
Felt good, i enjoy this. PLus my arms measured 18.5" on the right and 18 and a bit on the left which is cool news, would be better if they were a bit more even in size but i can live with it. 20" here i come....eventually.

AL

[Alex (Big-AL)]

Had a bit of a go at the rolling thunder handle, did 60kg plus the handle and pin etc on the right hand ok and just got it off the floor before dropping it with the left. Quite alot down on what i used to do but i must bear in mind that this seriously aggrivated my left wrist injury previously.

AL