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Training Diary
June 26, 2002
- Squat day: Squats: 52.5x8, 87.5x8, 97.5x4, 102.5x2; Front Squat 8@20k, ouchy on the wrists, need to find better form; Lunges 3x8@empty, 20, 30, easy but aerobic, form iffy; Calf Raise:150-250kg +50kg,16, marginal so repeat at this level; Incline Crunches 2x15, these really don't hit the spot so I'll go back to regular and reverse crunches.
After getting home I popped on some sweats to keep my legs warm, then stretched out. Soreness is much alleviated by this - I have a hunch it was the warmth more than the stretching. Psych: I've made a rune pendant to wear when training. It's a single rune, Tyr. It's midsummer, and that means that it is time to take stock of my progress and goals over the last quarter, and come up with a programme for the next quarter. Notable is that my previous quarter goals were to lose bodyfat, which has failed utterly. I tried BodyPump and restricted calories, but this just meant I was grumpy as hell. I drifted back into strength training, and there I sat. It is my conclusion that I can get a lot more out of pure strength training than I can by trying to sculpt a Calvin body (ha!), so I've decided that by training for powerlifting I can develop as well as have meaningful motivators and benchmarks. So, my declared goals for the coming quarter are:
I reckon that the ride in from our new house (however often I do it) will easily be enough cardio that a pure weights programme will suffice, and I'll post it once I've worked out what it is. Of course, all may change when we have moved, so planning has to be a bit vague at this point - for instance, we may end up with a gym at home, or the ride may be a killer after leg day. But the gist of the current programme is: train for powerlifting, and relax more effectively. Legs. I do like working legs. Had to cry out of the dips and rows because my shoulders (particularly pectoral insertions) were still tight from yesterday. Made a goal point: squatted 100kg for two good reps. Most of the improvement in squat performance I'm seeing now is neuromuscular adaptation. • Squats: 50x8, 85x6, 95x4, 100x2 • Calf Raise:150-250kg +50kg,15 • Deadlift 50x10, feeling for the form • Bombed out on dips Upper bod, heavy. Mostly not such great form (expected after a layoff) but good bench: learned a tip from MuscleTalk: lay on the bench, then bring your shoulderblades together before you take the bar. The shoulderblades lock to form a solid plate at your back, and you can evolve more power through that than you could through a flibbly loose back. Also did this session without gloves: I'm trying to toughen my hands. • Bench press 30x15, 40x9, 50x2, x2 (smith, advanced) • Chins: 106x10, 82x7, 82x4 • Incline crunch x15 • Dumbbell Flye @ 12x8, 6 • Shoulder press @14x4, 10x8 • Preacher Curl: 15x15, 20x6, 5 • Lat Pulldown: 112x5, 125x5 137.5x0 • New: Farmer's Walk, 30kg, 1 lap, blimey, that was fun Legs again. Have suffered from a lurgy (the desk girls at the gym even noticed my absence and took the piss; damn, I'm recognisable) for the last week or so, decided that I was damned if it was going to keep my from my playpen. Advanced on squat, calf raise. Stiff-leg deads failed because I forgot my gloves and the bar mullered my grip; dips and rows just ran out of oomph. Nicely sore today though, feeling structural. Back work definitely improves my posture. Leg day. Decided (after some soul-searching) that this heavy stuff is good for me: it makes me happy. Performance bike training is frustrating. So, I'm going to stick with the heavy stuff and see how the bike stuff comes along, rather than getting all angsty about it. Leg day was iffy, nevertheless, becuase I was tired and dehydrated. Advanced on stiff-leg deadlift, calf raise, dips. Experimented with deadlift form, which was okay.
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