Matvei's training log

5/16
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x200
3x250
3x260
3x 270
10x1 280

ATG squat 3x90

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
10x1 120

Leg curls
4x90
4x110
4x140
4x150
cable rows
3x30
3x90
3x120
3x130
3x150
leg extensions
4x130
4x150
4x210
4x230
4x245
pullups 10x9
cable crunch 80lbs x 6
weighted situps 45x20
jacknife situpsx20
planks 30 secsx4 1 minutex1 1x2:40
dumbell swings 80lbsx10, x20 L/R
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion 5x50lbs 5x70
tricep press 130x4 150x4
deadlifts 3x90, 3x100
leg press 350x4 400x4
ATG squats 3x90 3x110
---
5/18
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x200
3x250
3x260

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
10x1 120

Leg curls
4x90
4x110
4x140
4x150
cable rows
3x30
3x90
3x120
3x130
3x150
leg extensions
4x130
4x150
4x210
4x230
4x245
pullups 4x9
kobudo in the evening, 1 hour
---
5/19
1 hour sword. iaito kata and bokken sparring

 

Harry F do: the saga continues...
5/20
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x200
3x250
3x260
1x4 280-new PR
push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
3x4 120

Leg curls
4x90
4x110
4x140
4x150
cable rows
3x30
3x90
3x120
3x130
3x150
leg extensions
4x130
4x150
4x210
4x230
4x245
pullups 4x9

Hip induction/adduction
cable crunch 80lbs x 6
weighted situps 45x20
jacknife situpsx20
planks 30 secsx4 1 minutex1 1x2:40
dumbell swings 80lbsx10, x20 L/R

climbing shenannigans

5/21
1 hour ballet Adagio and petit allegro. Not landing pirouettes well today. Pique turns were *meh*.

 

Nice to see people post meh something on the internet. That is what I am trying to do... :ban:

I don't mean that in a Schadenfreude way.

 

I hope your surgery went well.

 

It's on the 13th. I've done all the prep stuff, though-blood work, vital stats, EKG, etc.

 

I missed all last week here? SMH. Sorry, 'twas busy. I'll try to log it ASAP.

 

Today
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x200
3x250
3x260
3x280
push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
3x4 120

Leg curls
4x90
4x110
4x140
4x150
cable rows
3x30
3x90
3x120
3x130
3x150
leg extensions
4x130
4x150
4x210
4x230
4x245
bicep curls
1x5 20
3x30
3x40

pullups 10x9

Hip induction/adduction
cable crunch 80lbs x 6
weighted situps 45x20
jacknife situpsx20
planks 30 secsx4 1 minutex1 1x2:40
dumbell swings 80lbsx10, x20 L/R
kneeups @ dip station
reclined body lifts x10
ankle flexionx5 50lbs x5 70lbs
tricep press 130x4 150x4
handstand pushupsx4
back squats
3x200
3x210
3x230
3x250
3x270
3x290
3x300
deadlifts
3x90, 3x100
climbing shenannigans

RAWWWRRRR!!! Not even that tired afterward.

lil' bit of kobudo
5/27

front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x200
3x250
3x260
3x 270
10x1 280

ATG squat 3x90

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
3x4 120

Leg curls
4x90
4x110
4x140
4x150
cable rows
3x30
3x90
3x120
3x130
3x150
leg extensions
4x130
4x150
4x210
4x230
4x245
pullups 10x9
cable crunch 80lbs x 6
weighted situps 45x20
jacknife situpsx20
planks 30 secsx4 1 minutex1 1x2:40
dumbell swings 80lbsx10, x20 L/R
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion 5x50lbs 5x70
tricep press 130x4 150x4
deadlifts 3x90, 3x100
leg press 350x4 400x4
ATG squats 3x90 3x110

10:30pm-ish today, kihon bo 1-15 and extensions, ni tanbo shodan cho, kenshin ryu bo shodan, Sunakake no Kon. That's it!

 

kihon bo 1-15 and extensions, ni tanbo shodan cho, kenshin ryu bo shodan, Sunakake no Kon.

Sunakake is still rusty and needs polishing. :/

 

front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x200
3x250
3x260
3x 270
3x4 280

ATG squat 3x90

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
3x4 120

Leg curls
4x90
4x110
4x140
4x150
cable rows
3x30
3x90
3x120
3x130
3x150
leg extensions
4x130
4x150
4x210
4x230
4x245
pullups 10x9 wide gripx5
cable crunch 80lbs x 6
hip induction/adduction
deadlift 3x90 3x100 3x140
tricep press 130x4 140x4 150x4

some kobudo- ni tanbo shodan cho, kenshin ryu bo shodan no gurai, sunakake no kon, bo basics

 

Dude, you need to front squat (and back squat) as deep as you can without your back rounding. If you can only "atg squat 3x90" (lbs?) But "front squat 3x4 x280", then something's amiss! Get squatting deeper on all of the sets!
Good job bringing deadlifts back, keep going.
You've got the right idea about warm up sets too, nice one.
Also, try much higher reps on cable rows, leg extensions and leg curls (like 20 reps per set).

 

Good points, mate! I've been doing low ATG volume because doing so many squats is time consuming. I'll just drop the weight and do everything ATG and see how it goes. Cheers!

 

So many errands yesterday I didn't get to fill out my log

Harry F Do, the saga continues...
5/8/2016
ATG front squat
5xempty bar
3x40
3x60
10x1 100

Push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
10x1 120

pullups 4x9

leg curls
15x90
15x110
15x140
15x160

cable rows
15x40
15x100
15x130
10x160

leg extension
130x10
150x10
210x10
230x10

deadlifts
3x90
3x100
3x140
3x190
3x200

Some climbing shenannigans

 

Today, got in some ni tanbo shodan and kenshin ryu bo shodan no gurai.

6/10
ATG front squat
5xempty bar
3x40
3x60
10x1 100

Push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
1x3 90
1x3 105
1x3 110
10x1 120

pullups 4x9

leg curls
15x90
15x110
15x140
15x160

cable rows
15x40
15x100
15x130
10x160

leg extension
130x10
150x10
210x10
230x10

deadlifts
3x90
3x100
3x140
3x190
3x200

Some climbing shenannigans

 

Began doing plie/releve in 1st,2nd,4th,5th positions with a chair as a makeshift barre today. Post-op nothingness is soooOOOOO boring!

 

More plie/releve stuff like yesterday. Voice is improving, but still can't speak too well or sing.

 

First day back to the gym
Have to start over...post-op recoverynannigans. :/

stretches, a bunch

Front squat (properly ATG, as I have been lately)
5xbar
3x20
3x30
3x4 50

lat pulldown
1x9, 50 lbs

leg extension
65x10
75x10
105x12
115x10

deadlift
3x45
3x50
3x4 90

cable rows
15x20
15x50
15x65
15x80

 

Getting back into the kata of things. Kenshin Ryu Bo Shodan Cho 6-7 times or so. Ni tanbo shodan cho a handful of times. I missed that stuff. Did this 7/5 and 7/6 too

 

7/4
Front squat
5xbar
3x20
3x30
10x1 50

lat pulldown
1x9, 50 lbs

leg extension
65x10
75x10
105x12
115x10

deadlift
3x45
3x50
10x1 95

cable rows
15x20
15x50
15x65
15x80

7/6
Front squat
5xbar
3x20
3x30
3x4 50

lat pulldown
1x9, 65 lbs
1x9, 80 lbs
1x9, 95 lbs

leg extension
65x10
75x10
105x12
115x10

deadlift
3x45
3x50
3x4 95

cable rows
15x20
15x50
15x65
15x80

 

7/8

Front squat
5xbar
3x20
3x30
3x4 55

lat pulldown
1x9, 65 lbs
1x9, 80 lbs
1x9, 105 lbs

leg extension
65x10
75x10
105x12
120x10

deadlift
3x45
3x50
3x4 100

cable rows
15x20
15x50
15x65
15x85

pullups x 10

hip induction/adduction
climbing shenannigans. Getting sloooowly back to normal.

 

Triumphant return to ballet! 1 hour. Stretch, then centre for Adagio and petit Allegro. Muh pointes hurt a bit still. :/ Haven't had a chance to properly use them for so long! Flexibility is pretty decent, though.