Project: Squat Dodger/no More Curling Like A Bro/get Ankle Better

[No Crust Racing]

Admittedly sleep is not great lately, but we have a 4mth old so that's to be expected.

I've actually been eating more of late, specifically protien.

I'v considered switching to a 3 day split with upper and lower body split on M/F and W for lighter assistance work.

I dislike splits like that though because missing a session as I sometimes do, is more costly.

[No Crust Racing]

Took is "reasonably" easy over the weekend but after 15mins driving the Silvia my hammy started to twinge more (from using the clutch) it's ridiculous.

Gave it some self massage later that night but I can't see me being able to return to squat/dl for a while yet (without aggravating it).

[No Crust Racing]

Was annoyed so after a decent stretch did some light squatting anyway, only 50odd kgs for 10 reps but that was harder than it should have been, did one set of 88kg DL and all the rows so we'll see how the leg pulls up tomorrow.

For some reason I am stuck on the bench, 93, 109 then only 4 reps at 116 every time, i go back and do more sets of 116 until i get 8 reps, but still it's annoying, though I don't know what I want from bench. What I don't like seeing is no progress and I'm eating more now than I was before, and more protein specifically.

Chins I went 10 22.5 (for 8 aww yeah) then 25 and got 5-6 out before failure and did the rest next set,

Dips I did 15 35 (for 8) then 37.5 for 6 and did 3-4 more next set.

In between sets where I had the weight belt on I was doing half squats lol

[No Crust Racing]

Hammy was quite tender last night after gym, where all I did leg wise was 10 free standing (empty bar only) squats, 2 sets of DL 88 and 101.5kg, and the 3 sets of bent rows.

In between sets while I had the weight belt on I also did sets of 10 half squats (before the weight hits the floor) so probs another 25 or so reps that way, hammy doesn't like it so I'll have to focus more on getting it right.

Plus all the regular stuff, but I moved final set weights to the second set in all cases and failed to make 8 reps in all cases. Usually 7. Tough workout in many ways, was knackered after it.

Edited August 28, 2013 by ActionDan

[rev210]

Hammy was quite tender last night after gym, where all I did leg wise was 10 free standing (empty bar only) squats, 2 sets of DL 88 and 101.5kg, and the 3 sets of bent rows.

In between sets while I had the weight belt on I also did sets of 10 half squats (before the weight hits the floor) so probs another 25 or so reps that way, hammy doesn't like it so I'll have to focus more on getting it right.

Plus all the regular stuff, but I moved final set weights to the second set in all cases and failed to make 8 reps in all cases. Usually 7. Tough workout in many ways, was knackered after it.

Dude. Is there a reason you think the hammy is going to get better when you train it? It won't. rest up buddy.

[No Crust Racing]

It was feeling like it was improving so I did some light work to see if that helped it along, as in light enough to be considered stretching, but I guess in reality, even 50kg is too much for my legs as they are quite weak.

I'll be resting it, icing it then working in gentle stretches.

[No Crust Racing]

Been a little while since I updated.

I had a go over the last week at a Rev training method for the Bench, as I've said before I've run out of plates and room on the bar for more weight so 116 is the most I can get on it.

Monday of last week I did a very light warmup set then did 8 reps, short break, another, short break and another, slightly longer break and another working up to 12 reps total.

I then took a full week off benching with the expectation that I might be able to do more than 8 continuous reps next week, which I didn't but I continued to do reps up til 18 total and perhaps most surprising for me was that I didn't go backwards as I'd normally expect to be weaker after a full weak off. Rev can comment on this if he likes as I think I misunderstood that the point would be more reps, what I want, but the actual point was to start teaching me how to mentally break a plateau and deal with failure.

As my hammy is still stuffed (going to Myo about it again today) I've just been doing chins, rows and dips.

Twinged something on the top of my left shoulder last night with the rows trying to be strict, still a touch tender today but I don't expect it to be a big issue. Decided to do some lower rep heavier chins and dips and managed 6-5-4 at 30kg on the chins and 6-4-3 at 40kg on the dips.

Been walking 2-3ks each day also.

Edited September 16, 2013 by ActionDan

[L33SH]

Hi Dan

Good on you for trying something new in your program; sometimes that can be a harder challenge in itself.

Well done on the 40kg on dips

Hope your shoulder is okay... I started off with a 'twinge' and 8 weeks later I'm still f**ked. I hope the myo gives you some relief today with your hamstring

[No Crust Racing]

Cheers Leesh.

I think I recall reading that Troy Boy was doing solid reps at 45 or 55, so I'm under no disillusions about what 40 is lol

Also my dip handles might not take much more 0_0

[L33SH]

Don't compare yourself to others; focus on beating yourself every time.

Well that's what I do anyway.

[No Crust Racing]

Good advice

[rev210]

Dan you now have a little more in the tank as a result of the training plus the additional mental focus. So you get both. You have only really done 2 sessions. Nothing is overnight. However in a weeks time your bench will have improved from that last one. But thats just a side effect.

The point is that sometimes getting what you want will not happen if your havent got enough commitment or focus. Training that encourages more commitment is good every now and then.

Look after the shoulder mate

[No Crust Racing]

Shoulder is already feeling less tender, it was just an over extension strain at the bottom of a row rep.

So what's the next step then out of curiosity? another week off and come back at it again?

Is it better that I go for the 9th rep if I've barely made the 8th, knowing that it takes a good 30+ seconds to reset the bar.

[rev210]

You will do 10 reps next time by the way

[No Crust Racing]

lol you said that last time and then you told me the idea was to fail, so if you say 10, I'll assume I might make 9 after accounting for Mr Miyagi comments lol

[rev210]

Might isnt a commitment word danielsan . unconditional effort.

How much do you want 10? Alot will mean its much easier to give it more effort.. A little will make it much harder to try.

Why stop at 10? Why not 20 by the end of the year? Long term goals will force you to plan. Aim at nothing and you will always hit it.

[rev210]

Try and make some of your own long term goals . Set a date and make a plan to get there

[No Crust Racing]

Felt this is apt here, If you remember Luke's line that is, yes I am joking but it fits.

Anyway, I get what you're saying, that was a key difference and what pushed me from my 65kg days to my low 90s days, I HAD to get there because being skinny was no longer an option and I did it faster than my friends because I was dedicated and worked harder at it.

I don't have that same motivation these days as I often find myself asking, why am I doing this when I could be working on the car, spending time with Kate/Ella, socialising etc etc.

It's something I want, more reps, more definition (DEFINITELY more legs but that's on hold) but not something that HAVE to achieve, plus I've had so many failures now that I'm fairly unphased when it happens (so long as I'm safe) where as before I was terrified of failure and not making a rep, it was a real concern for me.

Legs probably matter more to me these days as I've come to realise how weak they are and that's awakened that same skinny kid in me so to speak.

[No Crust Racing]

Went to the myo yesterday arvo, was annihilated for an hour.

He seems to suspect it's more of a nerve issue based on some testing he did with various stretches and positions for my leg so I will just have to flat out get back into my stretching again, so sick of stretching.

Won't be doing any gym tonight, 1 I'm still a bit fatigued from Monday. 2, Kate is home after a bit over 2 weeks away so will spend some time with her and Ella.

Rev I assume after my benching Monday that at least a week off benching is suggested?

[rev210]

yep