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

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Re: No promises.

Post by Sangoma » Sun Mar 18, 2012 11:45 pm

Yesterday - 10 km walk along the coast.
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Re: No promises.

Post by Sangoma » Tue Mar 20, 2012 8:42 am

KB FSQ
2 x 16 kg x 10 x 2

Deadlift
smaller plates
80 kg x 5
85 kg x 3
90 kg x 2

Chinups
8 x 2 sets

Dips
25 kg x 6

16 kg snatch
10L/10R x 2
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Re: No promises.

Post by Sangoma » Wed Mar 21, 2012 8:57 am

KB FSQ
2 x 16 kg x 10 x 2 sets

Deadlift
Normal plates
85 kg x 5
90 kg x 3
80 kg x 2

Chins
8 x 2 sets

KB press
20 kg x 5 x 2 sets

OA framers walks
32 kg x 1 min per arm
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Re: No promises.

Post by Sangoma » Fri Mar 23, 2012 9:03 am

Deadlift
80 kg x 5 x 2 sets

Chins
8 x 2 sets

KB press
20 kg x 5 x 2 sets

16 kg snatch
fast, 15 per arm
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Re: No promises.

Post by Sangoma » Mon Mar 26, 2012 8:00 am

Deadlift
80 kg x 5
85 kg x 5

Chins
8 x 2 sets

KB press
24 kg x 5 x 2 sets

KB FSQ
2 x 24 kg x 5
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Re: No promises.

Post by Sangoma » Thu Mar 29, 2012 5:28 am

To my unpleasant surprise KB FSQ last session caused quite a bad pain in the thoracic spine. It's ok now.

Deadlift
85 kg x 5 x 2 sets

Dips
30 kg x 5

KB press
24 kg x 4, 3 - per arm

Chins
9 x 2 sets

snatch
16 kg: 30 sec/12 reps/30 sec rest x 2
emphasis on speed
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Re: No promises.

Post by Sangoma » Mon Apr 02, 2012 9:41 am

Deadlift
85 kg x 4
90 kg x 3 x 2 sets

OA KB press
24 kg x 4, 3, 3.

Chins
9 x 2 sets

Snatch
16 kg @max speed:
20L/20R
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Re: No promises.

Post by Sangoma » Wed Apr 04, 2012 8:32 am

Yesterday

Snatch
20 kg: 10L/10R

Deadlift
90 kg x 5 x 2 sets

Chins
9 x 2 sets

OA KB press
24 kg: 3 x 2 sets

Taking it very easy with snatches not to fuck up my back.
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Re: No promises.

Post by Sangoma » Wed Apr 04, 2012 8:54 am

2 x 16 kg KB FSQ x 10

Deadlift
80 k x 5 x 2 sets

KB press
20 kg x 10 x 2 sets

Chins
9 x 2 sets

Feeling very weak today, hence easy session.
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Re: No promises.

Post by Sangoma » Fri Apr 06, 2012 6:18 am

2 x 16 kg KB FSQ x 10

Deadlift
90 kg x 3
95 kg x 4
90 x 3

OA KB press
24 kg x 3 x 4 sets

Chins
9, 10.

20 kg snatch
15L/15R
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Re: No promises.

Post by Sangoma » Sat Apr 07, 2012 8:11 am

Warmup:
12 kg snatch 10L/10R
32 kg goblet squat x 10

Deadlift
90 kg x 5
95 kg x 5

OA KB press
24 kg x 4, 3.

Chins x 10
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Re: No promises.

Post by Sangoma » Wed Apr 11, 2012 7:26 am

Warmup as last session.

Deadlift
95 kg x 5 x 2 sets

I was tempted to pull 100 kg today, but recalled BD's remark that it is better to strive for the "most beautiful" lift rather than max one. So far I am complying with the rule.

OA KB press
24 kg x 5 x 2 sets

I have two 24 kg bells, one is more like 23 kg and another more like 25.5. Latest workouts are with the latter.

Chins
10 x 2 sets

Snatch
20 kg: 15L/15R
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Re: No promises.

Post by Sangoma » Fri Apr 13, 2012 9:15 am

Deadlift
95 kg x 5 x 2 sets

Weighted chins
5 kg x 7 x 2 sets

OA KB press
24 kg x 5 x 2 sets

Triceps extensions standing
20 kg x 10
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Re: No promises.

Post by Sangoma » Wed Apr 18, 2012 4:27 am

Deadlift
95 kg x 3
100 kg x 4
100 kg x 3

Pulling 100 kg is much easier than squatting...

OA KB press
24 kg x 5 x 2 sets

Getting easier

Have a headache today, so gonna keep it short.
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Re: No promises.

Post by Sangoma » Thu Apr 19, 2012 9:16 am

Warmup:
12 kg snatch: 10L/10R
Goblet squat: 32 kg x 10

Deadlift
100 kg x 5 x 2 sets

Weighted chins
10 kg x 6
10 kg x 8

OA KB press
24 kg x 6
24 kg x 8

Snatch
24 kg x 5L/5R
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Re: No promises.

Post by Sangoma » Wed May 02, 2012 8:46 am

On the 21st of April while getting changed for a concert I bend down, and the pain comes suddenly and with a vengeance. Lower back, no apparent reason. For about ten minutes I couldn't find the place to stand, sit, lie down, crawl or whatever, it was so fucking painful. A handful of NSAIDs with Codeine did the trick, and I was able to enjoy the concert, though walking around with a stick.

On that day we walked about 15 km. Walking is good, and you get fit fast. It is also metabolically useful: I mnch on bisquits during the day and don't seem to gain fat.

In any case, my back recovered much faster than previous time, and now I am ready to train. I am thinking though if deadlifts and squats are the way for me. Sure, everyone gets injured from time to time, but I just don't want it. Gonna stick to non-loading stuff for a while, then see.

Today.

Chins
10 x 2 sets

Handstand pushups x 10

Pistols
3 per leg

Burpees x 10
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Re: No promises.

Post by Sangoma » Mon May 07, 2012 9:21 am

Weighted chins
10 kg x 6 x 2 sets

Deadlift
70 kg x 5 x 2

Handstand pushups
10 x 2

Skipping rope - 5 minutes
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Re: No promises.

Post by Sangoma » Tue May 08, 2012 8:10 am

Weighted chins
12.5 kg x 6 x 2 sets

hanging leg raises
clean and slow
5 x 1 sets

Pistols
5L/5R

Skipping rope - 10 minutes
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Re: No promises.

Post by Sangoma » Wed May 09, 2012 9:47 am

BW squat
10 x 1 sets

Assisted front and back bridges
10 x 2 (both)

L-holds on the floor
2 x 10 seconds

Handstand balancing
1 minute. Clumsy and unstable.

Straight bridge hold: 1 minute
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Re: No promises.

Post by Sangoma » Fri May 11, 2012 9:18 am

Towel pullups
5 x 2 sets. FUCK!

Hanstand pushups
10, 3.

Close grip chins x 10
Tigerbent pushups x 10

Skipping rope

Back with the monkeys. After trying to fit with elephants for several years.
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Re: No promises.

Post by Sangoma » Tue May 15, 2012 9:45 am

Pullups
Overhand grip, shoulder width, to the sternum
7 x 2

Close BW squats
25 x 2

Handstand balancing

Close grip chins
underhand, to the sternum
10 x 1 set

12 kg snatch
switch every 10, total = 40 reps
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Re: No promises.

Post by Sangoma » Wed May 16, 2012 9:09 am

10 km walk, fairly brisk.

Handstand pushups
10 x 3 sets
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Re: No promises.

Post by Sangoma » Mon Oct 22, 2012 5:39 am

This is my current routine. It is based on DC (Doggcrapp) method, which is easily found elsewhere. I know, you need three years minimum of serious lifting before starting on this one. However, I am thinking: what's the harm? At worst my training ADD will make me drop it and switch to something else. As I said earlier, fucking around for thirty fuive years should give me a credit for three years solid work. I think. And if I think so - it must be so.

But several aspects of this method are attractive to me. One is that the workouts are short. Four exercises and you're gone. Makes it popular with my wife. Another - exercises are rotated, and the chance of being injured because of overdoing one of them are lower than with just doing the Big Three. Yet another - many exercises, which makes the program more balanced.

I tweaked it, so that I can do it at home. Which is good, because technically I am not doing DC, so the requirement of "minimum three years" can be ignored, ha! I reduced the amount of volume done on back and legs, so that I don't squat and deadlift too often. Some workouts are going to be low and some higher volume. I don't want to exert myself, you know...

What else... I am going to tick every DC requirement: rest pause on smaller lifts, two straight sets on heavy compound lifting, pushing new highs every workout and extreme stretching, as they call it. Cardio - I don't know, maybe, if I have the time. I am not going to eat the recommended amount of food. I get fat all too easily, and slimming down is real pain. I lose a lot of muscle, and it is a real problem to lose visceral fat. The plan for now is to get really lean (below 10% BF) and then try bulk up without picking up too much fat on the way. I am not planning to look freaky big, I just want to look good ( fitness being a side-effect).

So far I like the routine. It took a while to get the exercises in the correct order, so that I don't do heavy compound lifts in consecutive workouts. It took time to work out the exercises themselves, by the way. I haven't done anything but basics for a long time, thanks to the "functional" philosophy drilled into my head.

Here it is.

A. Chest, shoulders, triceps, back
B. Biceps, forearms, calves, thighs

Workouts:

A1.
Incline bench - RP
Sitting press behind neck (ear level) - RP
Standing triceps extensions - RP
Weighted chins - RP

B1.
DB curl - RP
One arm DB holds - RP
Front squat - 2 sets

A2.
OA dumbbell bench press RP
Military press - RP
Weighted dips - RP
One arm row RP
Rack pulls - 2 sets

B2.
Close grip weighted chins - RP
Overhand BB curl - RP
Pistols - RP

A3.
Dumbbell pullover - RP
OA seated DB press - RP
Close grip bench - RP
Pendlay rows - 2 sets

B3.
BB curl - RP
Towel hangs - RP
Romanian deadlift - 2 sets
Trap bar deadlifts - 2 sets

I am keeping track of workouts in the spreadsheet, that's why I am not posting my workouts here or elsewhere. It's nothing to boast about anyway.
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Re: No promises.

Post by Mr Clean » Mon Oct 22, 2012 6:17 pm

I like the look of what you have set up there. It looks like it will be a enjoyable program and you will be looking forward to lifting as opposed to dragging yourself to the basement.

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Re: No promises.

Post by Sangoma » Sat Feb 09, 2013 4:41 am

I have been consistent with my current routine, a variation of Doggcrapp. Except for moving exercises around a bit. For example, I moved weighted dips to the start of one of the workouts. The reason is that it is a complex movement, and I did not progress on it for a few cycles when it was done after benching.

The routine is quite nice. It is low volume, high PRE. Big exercises are done once in a while, so it's easy to keep up with. I don't have to drag myself to gym. Every workout is only a couple exercises. But it works for my purposes well: I get compliments on my looks. Mind you, it's mostly from my contemporaries, 50 yo and up, but it will do.

A. Chest, shoulders, triceps, back
B. Biceps, forearms, calves, thighs

A1. Incline bench - RP
Sitting press behind neck (ear level) - RP
Standing triceps extensions - RP

B1. DB curl - RP
Front squat - 2 sets
Good mornings

A2. Dumbbell pullover - RP
Military press - RP
One arm row - RP
Rack pulls - 2 sets

B2. Close grip weighted chins - RP
Overhand BB curl - RP
Zercher squats

A3. Weighted dips
OA seated DB press - RP
BB rows

B3. BB curl - RP
Romanian deadlift - 2 sets
Trap bar deadlifts - 2 sets
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