Training700m FTM (4.3 kph av, 9mins, preworkout stimulants)
W1300m TM warmup (7kph av)
FS 1x100, 2x108.5 (PR!), 1x115 (PR!), 1x107.5, 1x106, 1x105, 5x90(PR!)
BP 5x81.5, 3x80, 6x76, 7x72.5
Good workout. I have learnt that a good workout wont get any better by doing more worksets than needed, it can only get worse. Conversely a bad workout wont get better by doing more worksets than that demanded. I usually grind myself into dust doing extra work but i'm curbing that instinct. Progress is progress, and doing more work than necessary can only detract not enhance progress.
W2300m TM warmup (~3.5mins)
BS 4x108.5 (=PR, but deeper this time), 4x105 (wtf why cant i get more than 4 reps?!), 5x100 (thas better)
BS (belted) 1x110, 1x115
sprints 5x30 (04:78, 04:50, 04:58, 04:50, 04:50)
ABZ
- rollouts 2x10 (from knees, strickter than last week, damn these were hard)
- weighted crunch 2x5x10kg, 2x10x10kg, 1x8x20kg, 1x20kg, 1x8x35kg
FS notes:
<![CDATA[<a href="http://www.youtube.com/watch?v=TvIOIOxbab4" target="_blank">http://www.youtube.com/watch?v=TvIOIOxbab4</a>]]>^pr of 115kg @ 182 lb
I decided I didn't want to do upto 20 heavy singles. I understand that's what an advanced lifter needs to do, but i made most of my front squat gains by doing 2x3. So I don't need to go balls out every time. If anything that makes progress harder, mentally more challenging too. So i stuck to dancing with the girl who got me where i am, 6 heavy hard reps, and then a backoff set of 5. Done. The 5 was pretty, and i'm going to try to keep the bulk of my reps pretty so it becomes automatic and ingrained.
BP notes:
Have hit a wall on bench press progress. Have to figure out how to get myself unstuck.
BS notes:
Ok so I can't seem to get more than 4-5 reps this week. I didnt get one single set of 6 which makes me sad. Dunno why. Maybe cos I did dls on monday? but it doesn't seem to have affected my front squat for some reason. Anyway, we'll see what happens nxt week. Also next week dont attempt backsquat PRs on friday. BS PRs come on monday or wednesday from now on. It's too much to expect FS and BS prs on the same day. In fact i'm inclined to only do BS once a week if that will get me unstuck.
Sprint notes:
As much as I like to measure progress, i have to admit that holding the Gymboss in my hand throws my form off. Especially on the start, and from watching my videos it seems I take forever to get going. I can't push off properly off the ground, and feel slow having to coordinate my start as well as triggering the timer at the same time. In fact on viewing my footage, the majority of the 4.5s is spent in the first 5-10m. So i wont take the timer with me anymore. At some point i'll like to measure how i'm doing, and I'll figure that out later, but in the meantime i need to concentrate on my form and running as fast as possible instead of worrying about timing myself over such a short distance/duration.
ABZ notes:
Here is where my training went wrong the last 12-18 months. I stopped doing heavy ab exercises. For me that used to be chinups when I was heavier (? 90-100kg). Even stuff like ab roll outs at that bodyweight made my abs bigger. But since i became a lightweight (? 85kg) - chinups stopped being a heavy exercise, esp when I stopped doing the weighted variation. And my abs got weak and small. But i'm fixing that now by doing weighted chinups and weighted crunches etc. Adding back ab wheel. Give it a few months and I think i'll have bigger stronger abs. It might be one reason why my abs aren't showing yet, becos they're too small. I remember them being a lot bigger, popping out of my flab when I was heavier. I remember them popping out after doing bw chinups. That never happens now becos i'm too light. Another data point, after wednesdays weighted chinups, i experienced ab soreness after chins for the first time. That's a sign i'm on the right track now. Damn i was stupid to stop doing weighted chinups while cutting.
