Oppressive Regime: #3 & #4.

Calfs #3 #4.jpg

Oppressive Regime: #3 & #4

This entry follows my painful ordeal and every rep closer to progress. Two more cycles of PPL have been completed. This tracks the results of each and for once displays quantified progress.  I deeply considered having a rest day between each session, but managed to barge my way through. Next week however, due to exams and fatigue… that may change.


Pull#3 – 11/01/2016

  • Deadlift Raw:
    • 50 x 4
    • 70 x 5: RHS middle back pain
    • 80 x 3
    • 90 x 3
    • 100 x 2

Start Time: 2338H

  1. (2338H) Deadlift
    • 110 x 3
    • 120 x 2: Form check 7/10
    • 125 x 2: Impossibly difficult to keep spine neutral… strangely RHS seems shorter than LHS.
    • 130 x 0: No point over straining myself – recovery required.
  2. (0002H) Pendlay Row – 55 [8, 8, 8, 8]
  3. (0010H) Hammer Pyramid Max
    • 14 x 3: RHS back stiff ache
    • 16 x 2: Left arm lagging behind
    • 18 x 1: Eyeball popping
  4. (0015H) Supinated Curl s/s Zotman Curl
    • S 10 x 12: Challenging to achieve 12 repetitions.
    • Z 10 x 12: No idea how left pushed through with good form.
    • S 10 x 12: Left almost failed on the 8th rep… still managed 12 somehow.
    • Z 10 x 10: No idea why this was impossible – could be fatigue?
  5. (1227H) Face Pull – 5.7 [9, 8]: Super slow movements.

End Time: 1231
Duration: 53 minutes
Thoughts: A blood vessel behind my right eye has been causing me pain for the last day… it’s as if it’s popped. I’m doubtful about Pull#4, but tried not to worsen injuries during deadlifts.


Push#3 – 12/01/2017

  1. Bench – 65 [5, 5, 4, 5]: On the failed set my grip was far too narrow. There was a minute break between sets due to a lack of sleep.
  2. Military Press – 35 [7, 5, 7, 6]
  3. Incline Db Bench – 16 [8, 8, 8]: After Push#4 consider moving up in weight?
  4. SLFR – 4 [12, 12, 12]: Demolished this exercise and had great form.
  5. Trisexual* Extensions – 19.3 [12, 12, 12]: Counting each rep out loud assisted a lot.
  6. Barbell Shrug – 30 [13, 15]

Duration: 57 minutes
Thoughts: Incline Db Bench certainly needs to increase in weight, tricep extensions may also need reconsidering. Barbell Shrugs still felt horrible to do.


Legs#3: 13/01/2017

Not a single squat. Not a single machine… plyo box training instead. It was intense! I have a video which explains a fraction of it. I may upload the video if I blur the face.


Rest: 14/01/2017


Pull#4: 15/01/2017

  • Deadlift Raw
    • 50 x 4: RHS middle stiff… no surprise.
    • 70 x 5: Attempting negatives.
    • 80 x 3: Still attempting negatives.
    • 90 x 3: Had to lie down beforehand as back was seizing up.
    • 100 x 3: Mixed grip, but with right hand reverse – this seems like a solution!

Start Time: 0333H

  1. (0333H) Deadlift
    • 110 x 3
    • 120 x 2
    • 125 x 2: Good form, though back hurts a bit.
    • 130 x 1
    • 135 x 1: Rushed through this due to a song I like.
    • 140 x 0
    • 140 x 0
    • 140 x 1: Yessssssssss… I am skipping Pendlay Rows.
  2. (0424H) Hammer Pyramid Max
    • 14 x 3: RHS back stiff ache
    • 16 x 2: Left arm lagging behind
    • 18 x 1: Eyeball popping
  3. (0430H) Supinated Curl s/s Zotman Curl
    • S 10 x 12
    • Z 10 x 8
    • S 10 x 8
    • z 10 x 1

End Time: 0438H
Duration: 65 minutes
Thoughts: I skipped Pendlay Rows due to my back being on fire – it even hurt during curls! I also decided to skip Face Pulls out of sheer exhaustion. I am still proud of getting this session in considering the issues I’ve had with injuries and fatigue. Maybe I should have only had one session for Pull this week?


Push#4: 16/01/2016

  • Bench
    • 20 x 10
    • 30 x 8
    • 40 x 6
    • 50 x 5
    • 60 x 4: Much warmer than usual due to extra sets.

Start Time: 0205H

  1. (0205H) Bench – 65 [5, 5, 5, 5]: No bouncing, could feel the tear!
  2. (0214h) Military Press – 35 [8, 8, 8, 8]: Only one rep was a push press. Impressive set, though I could have potentially touched chest instead of aiming for 8 reps?
  3. (0225H) Incline Db Bench – 16 [8, 8, 8]: Push#5 must use 18kg.
  4. (0231H) SLFR – 4 [12, 12, 12]: Exceptional form. Last sets front raises were done individually to focus on the contraction.
  5. (0243H) Trisexual* Extensions – 19.3 [12, 12, 12]: On the final set I had to break and hold three times. Though achieving all the repetitions again suggests that we need to increase the weight.
  6. (0250) Barbell Shrugs
    • 30 X 12: Smith machine shrugs seem almost enjoyable. Lean back at a diagonal in order to control the movement and hold. This set was completed super slow and felt better than free bar shrugs.
    • 50 x 12: Tried going heavy. It wasn’t that difficult.

End Time: 0255
Duration: 41 minutes!
Thoughts: Incline dumbbells as well as extensions must increase in weight. Killed this session and slept like a baby straight after. Smith shrugs were another great aspect of this workout – they too are a welcomed change.


Legs#4: 17/01/2016 

  • Plyometric warm up: This was so enjoyable and boosted my confidence! However… I spent too long on it and went too heavy. It shouldn’t impact my following sets!
  • Squat
    • 20 x 5
    • 40 x 5
    • 60 x 5
    • 80 x 5: Lower back ache pounding.

Start Time: 2012H

  1. (2012H) Squat
    • 100 x 3: Feeling weak… could be due to the plyo?
    • 110 x 3
    • 120 x 0: Failed!
    • 120 x 1: Didn’t let it break me.
    • 125 x 0: No more failures… people are staring at me due to the crashing noise. If I had a spot I could have easily completed 135kg. Had a 10 minute break after these to allow a girl to do her sets whilst I stretched my back and legs.
  2. (2040H) Squat – 80 [8, 8, 8]: I think taking turns for sets with a girl boosted my motivation tremendously. Form was also immaculate.
  3. (2053H) Pistol Squat – 0 [8, 8]: Lower back is screaming! Cannot begin the third set. Considered leaving the gym here rather than completing machine work.
  4. (2101H) Prone Hamstring Curl: 23 [8, 8, 8]: The initial two sets were stupidly easy. Then the third set happened… yeah… stick with this weight. CRAMP.
  5. (2107H) Leg Curl: 18 [8, 8, 8]: Nice weight.

End Time: 2110H
Duration: 58 minutes
Thoughts: Overall was a great session. Going light on machines was the right choice. I never realised how fantastic pistol squats are – certainly will try to do them more often. If I had a spot the 1RM would have increased… maybe next time?


Rest: 18/01/2016
So glad rest day falls on a Monday!

I think the following week should look like this:
Monday = Rest
Tuesday = Pull
Wednesday = Rest
Thursday = Push
Friday = Rest
Saturday = Legs
That should give me plenty of time to recover and more importantly revise!

I have exams next week and haven’t begun revision. If I don’t post as often in the next ten days, it’s because I’m preoccupied with stress.

-Flow.

P.S. That picture of my calves is biased – they don’t look that impressive in reality. Also I’d like to state that I firmly stand against the idea of training calves in isolation.

 

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