Drunk's training log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: Drunk's training log

Post by Yes, I'm drunk » Tue Nov 16, 2010 8:13 pm

One-arm dumbell snatch:

1 x 6reps @ 30kg
1 x 4reps @ 34kg
1 x 3reps @ 38kg
1 x 3reps @ 40kg
1 x 2reps @ 42kg
1 x 1reps @ 44kg


Press-ups:

1 x 35reps @ bodyweight
1 x 15reps @ bodyweight


Two-arm dumbell farmer-walks:

3 x 15metres @ 50kg each hand


Notes.

Made a PR in the one-arm snatches tonight. I had only intended to work up to a single with the 40kg, but the weights felt really light so I did a triple instead with the 40kg and worked up to a single with the 44kg. Really pleased with this. I don't know if it improves the barbell snatch or power clean, but it has good carry-over to the sports I play so I'll stick with it.

Increased the reps on the press-ups again on the top set. Doing 35 reps was pretty much done to the point of failure, so I only managed 15 with the next set. I might start looking at doing these weighted soon.

Got some farmer-walks in. I did an extra lap of 15 metres tonight. It was my grip that was giving again, and I don't really know how to improve this. Maybe some kroc rows at some point in the future. Anyway, I like these so I'll just try and make steady progress with them.

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Re: Drunk's training log

Post by Yes, I'm drunk » Sat Nov 20, 2010 8:41 pm

Barbell power-clean:

1 x 2reps @ 70kg
1 x 2reps @ 80kg
1 x 1reps @ 86kg
1 x 3reps @ 90kg


Two-arm dumbell shoulder-press:

6 x 4reps @34kg


Kettlebell goblet-squat:

3 x 10reps @ 16kg


Notes.

I said last week that I should do 90kg with the power-clean so I thought I'd better get that in tonight. Didn't feel too heavy with 3 singles. Next week I'll probably stay with this weight and just grease-the-groove, then move up in weight the week after. Still aiming for a 100kg clean soon.

I meant to do more volume tonight with the dumbell presses but I didn't feel I was up to it. Still, 6 x 4 with this weight is OK.

Still using a low weight with the goblet-squats, but I'm starting to learn the movement now. Its been so long since I've squatted properly so I needed to re-learn it all from scratch. Next week I am DEFINITELY doing some front-squats. Definitiely.

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Re: Drunk's training log

Post by Yes, I'm drunk » Mon Nov 22, 2010 5:25 pm

Barbell power-snatch:

2 x 2reps @ 50kg
2 x 1reps @ 60kg
2 x 1reps @ 50kg


One-arm dumbell row:

2 x 10reps @ 40kg
2 x 8reps @ 40kg


Kettlebell goblet-squats:

1 x 10reps @ 16kg
4 x 10reps @ 24kg


Notes.

I wasn't able to do the snatches last night. I tweaked my left wrist on Friday on it was playing up. Its nothing serious, it should be OK in a few days, but i felt it in these warm-up sets so I thought I'd do the sensible thing and just cut them short.

I'm going to start doing more rows so I was just finding a right weight to start with. I'd have preferred to do lower reps so I'll increae the weight next time, although my grip is pretty weak in general so I may do a single set of kroc-rows, as I've mentioned before.

This week I'll be trying some front-squats out for the first time in quite a while, so the goblet-squats here were just to keep greasing-the-groove. I'll probably do these front squats Thursday, but I might get giddy and do them tomorrow instead.

Session relates to Sunday November 21st 2010, though posted Monday 22nd November 2010.

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Re: Drunk's training log

Post by Yes, I'm drunk » Tue Nov 23, 2010 9:32 pm

One-arm dunmbell snatch:

1 x 5reps @ 40kg
1 x 3reps @ 44kg
1 x 1reps @ 46kg


Barbell power-clean:

1 x 2reps @ 70kg
1 x 2reps @ 80kg
5 x 1reps @ 90kg


Press-ups:

1 x 40reps @ bodyweight


Dumbell goblet-squats:

1 x 10reps @ 24kg
2 x 10reps @ 30kg


Notes.

I got another PR with the dumbell snatches tonight with 46kg, but I think this is only because I'm going much too light with these. I might try just singles next time working up to a 50kg attempt.

I felt this week that I'm best staying at 90kg with the cleans. I did 5 singles that were fairly easy, but I just feel if I go any higher I won't be able to handle it. That 100kg clean might be a long way off unfortunately going on tonights effort.

I decided just to one set to failure on the press-ups. I haven't done 40 reps for a while so I quite pleased with that.

Threw in some goblet squats again. I think Thursday will be the day I try some front squats. Might just stay low at about 60kg and try for reps. Looking forward to it.

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Re: Drunk's training log

Post by Yes, I'm drunk » Thu Nov 25, 2010 9:18 pm

GPP: Interval session on the treadmill


1 mins @ 10mph @ 2% incline; rest 90 seconds

1 mins @ 10mph @ 2% incline; rest 90 seconds

1 mins @ 10mph @ 2% incline; rest 90 seconds

1 mins @ 10mph @ 2% incline; rest 90 seconds

1 mins @ 10mph @ 2% incline.


Notes.

I just wanted to do some sprints as I haven't got round to doing any for a while. My weight has been creeping up and I use these sessions more for weight control than anything else. I'll have to tighten up my diet as well.

Session relates to Wednesday 24th November 2010 though posted Thursday November 25th 2010.

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Re: Drunk's training log

Post by Yes, I'm drunk » Mon Nov 29, 2010 5:09 am

Barbell above-knee hang power-clean:

1 x 2reps @ 70kg
2 x 1reps @ 80kg
5 x 1reps @ 90kg


Two-arm dumbell shoulder press:

4 x 4reps @ 36kg


Notes.

Didn't have much time to train tonight, so just got in the basic pull/push combo. Decided to do hang cleans. Kept the weight at 90kg. Will go heavier next time, possibly up to 94kg.

Dumbell presses felt difficult. I don't know if it was because I was rushing to finish. I had meant to do 5 x 5, but cut it down to 4 x 4 instead.

Session relates to Sunday 28th November 2010, though posted on Monday 29th November 2010.

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Re: Drunk's training log

Post by Yes, I'm drunk » Tue Nov 30, 2010 8:56 pm

One-arm dumbell snatch:

2 x 2reps @ 40kg
2 x 1reps @ 44kg
2 x 1reps @ 46kg
1 x 1reps @ 48kg


Dumbell goblet-squats:

1 x 20reps @ 30kg
1 x 10reps @ 35kg


Press-ups:

2 x 20reps @ bodyweight


Notes.

Although 48kg is another PR, I should have gone to 50kg here tonight. I'll try to do that next time.

Goblet-squats felt pretty easy. I might shoot for 30 reps with 40kg as a short-term goal here.

Press-ups are feeling difficult. I might drop these for a bit and return to bench-press variations for a bit.

Session relates to Monday 29th November 2010, though posted Tuesday 30th November 2010.

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Re: Drunk's training log

Post by short straw » Sat Dec 04, 2010 6:27 pm

YID, congrats on the PR from 11/17 (takes me a while to read all the training journals)..but, congrats, nonetheless! :partyman:

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Re: Drunk's training log

Post by Yes, I'm drunk » Fri Dec 10, 2010 4:58 pm

Barbell above-knee hang power-clean:

1 x 5reps @ 70kg
1 x 3reps @ 80kg
5 x 1reps @ 90kg


Goblet-squat:

1 x 25reps @ 24kg
3 x 10reps @ 30kg


Two-arm dumbell shoulder-press:

1 x 8reps @ 30kg
1 x 6reps @ 32kg
1 x 4reps @ 34kg
1 x 2reps @ 36kg


Notes.

Thanks SS for the congrats. Always appreciated.

I had intended to take a week's rest but that unfortunately turned into nearly a fortnight, so I felt a bit rusty today. Thought I best start with the power-cleans as that is my main goal at the moment to hit a 100kg clean. Went up to 90kg which felt pretty easy, so I'll jump the weight up next time.

Goblet-squats feeling good. I've still not got around to front-squatting. I've no excuse now as I've got back the flexibilty/mobility for squatting so I'll have to man up and do these soon.

The presses felt unusually difficult though. Strangely, the first set of 30kg was the hardest. I don't know if it's just that it's specific to this movement to lose strength fairly quickly with lack of practice, I don't know. Just have to practice I suppose.

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Re: Drunk's training log

Post by Yes, I'm drunk » Wed Dec 15, 2010 9:47 pm

One-arm dumbell snatch:

1 x 4reps @ 40kg
1 x 3reps @ 40kg
1 x 2reps @ 40kg
1 x 1reps @ 40kg


Goblet-squats:

1 x 20reps @ 24kg
2 x 10reps @ 35kg


E-Z bar curls:

4 x 7reps @ 50kg


Notes.

Poor session again tonight. Snatches were easy going up, but lowering the weight to shoulder prior to dropping to the hang felt difficult. I'd only 1 session in 15 days before tonight and I felt it.

Increased weight to 35kg on the goblet-squats so that's one positive.

I didn't intend on doing curls tonight, I was meant to do press-ups and then farmer-walks but I was in a rush so said fuck it and threw in some curls for shits-and-giggles.

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Re: Drunk's training log

Post by Yes, I'm drunk » Thu Dec 16, 2010 10:12 pm

Barbell power-clean:

1 x 2reps @ 80kg
2 x 1reps @ 90kg


Barbell deadlift:

1 x 4reps @ 120kg
1 x 3reps @ 120kg
1 x 2reps @ 120kg
1 x 1reps @ 120kg
1 x 1reps @ 130kg
1 x 1reps @ 140kg
1 x 1reps @ 150kg
1 x 1reps @ 160kg


Press-ups:

1 x 30reps @ bodyweight
1 x 20reps @ bodyweight
1 x 10reps @ bodyweight


One-arm dumbell row:

3 x 3reps @ 50kg


Notes.

Did a couple of cleans to keep my eye in. Only a couple of weeks to hit 100kg since I gave myself until the end of December to get it. These felt fairly easy tonight.

Need to up the weight on the deadlifts. I'm gonna go for 180kg next time and work up from there. I've not pulled heavy for years so it'll be interesting to see how I do over the next few months.

50 reps at bodyweight will be my target next time on the press-ups. I might just do one set of "as many" next time, as when I go near failure on these they just wipe me out for any other sets.

I increased the weight on the rows from 40kg to 50kg. I've lifted a lot heavier on this lift before so I should be able to increase the weight next time.

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Re: Drunk's training log

Post by Yes, I'm drunk » Tue Dec 21, 2010 11:36 pm

Barbell deadlift:

1 x 1reps @ 110kg
1 x 1reps @ 120kg
1 x 1reps @ 130kg
1 x 1reps @ 140kg
1 x 1reps @ 150kg
1 x 1reps @ 160kg
2 x 1reps @ 170kg


Two-arm dumbell shoulder press:

3 x 6reps @ 34kg


Notes.

I should have gone up to 180kg on the deadlifts like I said I would last time but I figured since I'm going to do these again tomorrow or Thursday I'd leave it for tonight.

Shoulder presses have felt weak recently but they're starting to feel easier again. I think I might have tweaked my shoulder previously but things are feeling better now.

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Re: Drunk's training log

Post by Yes, I'm drunk » Thu Dec 23, 2010 2:01 am

Goblet-squats:

1 x 20reps @ 24kg
1 x 15reps @ 30kg
1 x 10reps @ 35kg


Press-ups:

1 x 30reps @ bodyweight
1 x 20reps @ bodyweight
1 x 10reps @ bodyweight


One-arm dumbell rows:

3 x 5reps @ 50kg


Notes.

I should have upped the reps on the squats but I didn't have chance to check this log beforehand and I forgot what I had done previously. I think I should up the weight too here next time.

Press-ups felt really difficult tonight. I said last time that I'd do one set to failure but I only just managed to get 30 reps on the first set so I thought I'd just replicate what I did last time.

I increased the reps on the rows from last time, and I think I'll stick with this weight for a while and just get more reps in. I felt I could have done more tonight with these.

Session relates to Wednesday 22nd December 2010, though posted Thursday 23rd December 2010.

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Re: Drunk's training log

Post by Holland Oates » Thu Dec 23, 2010 2:10 am

Interesting log YID.

I like what you are doing even though it took me a bit of reading for my country ass to hash it out.

Are you going to go to mainly barbell stuff after a certain point?
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Re: Drunk's training log

Post by Yes, I'm drunk » Thu Dec 23, 2010 2:40 am

Ed Zachary wrote:Interesting log YID.

I like what you are doing even though it took me a bit of reading for my country ass to hash it out.

Are you going to go to mainly barbell stuff after a certain point?
Cheers Ed. Yeah, I hope to, but as you can tell my general strength levels at the moment are a bit piss poor. I need to groove the squat again and get back to DLing above 200kg at least before I start following any serious program. I've spent too many years playing football - soccer - and doing long distance running, mainly as that's what a lot of my friends do and it's a way to be sociable and all, so I thought if I put up my efforts on a blog like this it doesn't give me anywhere to hide as in the past I've tried and relapsed not long after. If I stick with it I might start playing rugby again, but I'd want the confidence of having a bit of strength before I got on the field again. Too many big hits for me to play unprepared.

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Re: Drunk's training log

Post by Holland Oates » Thu Dec 23, 2010 3:09 am

I feel your pain brother.

I'm recently back on the barbells after a long hiatus caused by a number of things i.e. manorexia, endurance homo phase, and a pinched nerve that took half of my upper body strength about a year ago. I think we've got similar goals.

You've got a damn nice plan.

Good luck.
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Re: Drunk's training log

Post by Yes, I'm drunk » Tue Jan 04, 2011 6:37 pm

Barbell clean and press:

4 x 4reps @ 80kg


EZ-bar curl:

8 x 8reps @ 40kg


Kettlebell goblet-squat and kettlebell snatch circuit:

3 rounds of 10 squats @ 24kg followed by 5 snatches each hand @ 16kg


Notes.

One power clean followed by (x)presses.

Decided to throw some hypertrophy work in with the curls as I'm training with an old rugby team at the weekend, so I might have to make this a priority over the next few weeks, prior to hopefully getting on the team. Will rotate body parts each session with this approach.

Thought I'd try a circuit tonight to see how it went because I'm going to need to start looking at my conditioning as well. This didn't do much, but I think some hill sprints later this week will probably constitute the bulk of my conditioning for a while.

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Re: Drunk's training log

Post by Yes, I'm drunk » Fri Jan 07, 2011 3:30 pm

Two-arm dumbell shoulder press:

4 x 8reps @ 28kg
5 x 3reps @ 34kg


Kettlebell goblet-squats:

3 x 10reps @ 24kg


Notes.

I meant to do 8 x 8 with 28kg in the presses but knew I wouldn't get them in after the 4th set so I thought I'd increase the weight and do another 5 x 3 with 34kg instead.

Ran over time with the presses after I underestimated how long it'd take so just threw in some goblet-squats for shits and giggles.

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Re: Drunk's training log

Post by Yes, I'm drunk » Sat Jan 08, 2011 7:52 pm

Barbell deadlift:

1 x 3reps @ 110kg
1 x 2reps @ 130kg
1 x 1reps @ 140kg
1 x 1reps @ 150kg
1 x 1reps @ 160kg
1 x 1reps @ 170kg


Two-arm dumbell shoulder press:

4 x 4reps @ 36kg


Notes:

Should have gone heavier on the deadlift. Might try some more volume instead next time.

Did presses yesterday but I thought consecutive sessions might trigger a bit of growth which I'm currently after getting at the moment.

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Re: Drunk's training log

Post by chi » Tue Mar 22, 2011 4:22 pm

update this you drunkard
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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