Tall's New Log

Pikey

Hi Mate that last one if performed fast is a snatch balance, if not squat snatch, why are you doinf them? would have thought they'd pull your shoulders appart.

PS Happy New Year - the rum is no more....

Tall

lol I've explained it really badly.

I do Tabatas as my cardio (i'll fire up a link at some point) and I was doing it with DBs but I was finding sometimes my left should would struggle so now I'm using the Oly bar.

So, Oly Bar on its own, no plates, held behind the neck.

Hands as wide as I can go - to the edge of the grip area next to the plate stopper.

Drop down into a ATG Squat, while pressing the bar overhead.

Return to standing position while lowering the bar back to behind my neck.

They might be called an overhead squat? But I dont think they are.

Tabatas is HIIT type cardio. Work for 20secs, rest for 10, repeat 8 times in total.

Have a look at the Thrusters on this link:
TESTOSTERONE NATION

Except I press at the bottom on the Squat, as I find it easier to keep the momentum going (i.e. seems more natural and I have to think less)

I have a 1/3rd of a bottle of the 5yr rum left and a full bottle of 3year.

Tall

I'm definately not as strong training early in the AM - however I'll stick with it and see what progress can be made.

Yesterday was Push day:

Incline Bench
Warmup x 20
5 x 50kg
5 x 52.5kg
5 x 55kg
4 x 57.5kg
5 x 55kg

OHP - Behind The Neck Press using the Oly Bar.
I actually really like this exercise, explosive positive, slow controlled negative
5 x 30kg
5 x 40kg
5 x 42.5kg
5 x 45kg
4 x 47.5kg

Close Grip Bench
3 x 5 @ 40kg

Knackered at this point. And forgot what else I was supposed to do...

I know 5x5 is supposed to be the same weight all the way through - but I'm just getting my numbers sorted for the change in reps/sets and training time. I'll average them out for next week and start on that weight and aim to stick 1/2kgs on the bar each week

Tall

I played 90mins of football yesterday afternoon... The first time I've done so in 10 years... Shocking I know...

Deadlifts
Warmup: 10x80kg, 8 x 90kg
5 @ 110kg
5 @ 120kg
5 @ 130kg
5 @ 120kg
5 @ 120kg

Lower back started to pump really bad by the 2nd set. so I went for wide grip, wide sumo stance which made it alot easier on my lower back.

Palms facing Chins
5 x 3

Rows
5x5 @ 70kg

Pulldowns
5x5 - can't remember weight

Todays lifts were brought to you by the letter B for Beef and S for Sweet Potato Mash

Just getting sorted with the AM training - I definately dont have the same level of strength at that time on a morning, but I'm hoping to make solid progress.

Pikey

Tis shocking what are you waisting your time doing that for? obviously not hitting legs hard enough!!!
If you're going to mess around with a ball a guy your size ought to be playing Rugby!

5x5 ouch - bucket time!

Tall

hah yes I was gipping and coughing something chronic by the last set ha ha

Yeah I keep threatening to go and play rugby, might leave it until my CV fitness is upto par (wasn't as bad as I had expected, but still wasn't as good as I remembered....)

Going to stick to wide grip, wide leg sumo - it didn't feel as explosive as the normal stance, but it did seem to take all the 'strain' off my lower back - I really felt it in my mid back and upper back afterwards as opposed to just in my lumbars and traps.

Tall

Oh for anyone who's interested, current diet is as follows:

Monday to Friday I track carefully, Saturdays and Sundays I don't monitor as much I just eat clean-ish and keep the protein > 200g

Meal 1: Shake
Meal 2: Shake (Training days) or Eggs + Toast
Meal 3: 250g-300g Mince, + Sweet Pots (sometimes) + 300g Veg
Meal 4: As Meal 3
Meal 5: As Meal 3
Meal 6: Meat + Veg / Spuds + Cheese - Basically whatever the wife does
Meal 7: Small portion of Meal 6
Meal 8: (If I remember...) Shake or Eggs + Toast

Training days I have one shake with 100g+ of Protein, and 3 large table spoons of honey in water (800kcals approx) which I sip as a pre/during and post workout shake(so Meal 1 and Meal 2 are in one shake) - oh it has 6g of creatine in that shake too.

Non training days I have about 30g of Protein + 50g Oats in water, and have Eggs
+ Toast as Meal 2.

I'm not 100% sure of my exact macros, but I'm getting at least 250g protein Monday to Friday, slowly getting leaner (I think?) and energy and recovery levels are good even with early morning training thrice weekly.

Supps are 6g creatine training days only (although I'm prob getting another 4g naturally from the beef anyway...), Multi Vits, Vit B, Vit A&D, and the Whey Protein.

bulldozer

Nice journal Tall mate.

You do like the details !!

I havent the energy to do that lol, but good on ya

Tall

lol cheers Bully - I tend to just dump whats on my mind into the text box

Tall

lol how not to do a front lat spread... Slowly getting some back width, only just worked out I have to 'roll my shoulders out' to get the lats to appear... doh!

Image quality is shocking (worryingly these weren't taken off a mobile...)