A New Beginning
- Thread starter Trusylver
- Start date
Squat Day
Squat 10@70 kg, 10 @ 80 kg, 10 @ 100 kg
Hamstring raises 3 X 10 wearing 10 kg vest and holding 10 kg plate
Standing calf raises 3 X 10 @ 200 kg
Back hyper extensions 10 @ 62.5 kg, 10 @ 65 kg, 10 @ 67.5 kg
Dynamic deadlifts 75 kg 10 singles 40 seconds rest, explosive lift working the ATP energy system and power development.
1.5 km jog 7.3 kph
Squat 10@70 kg, 10 @ 80 kg, 10 @ 100 kg
Hamstring raises 3 X 10 wearing 10 kg vest and holding 10 kg plate
Standing calf raises 3 X 10 @ 200 kg
Back hyper extensions 10 @ 62.5 kg, 10 @ 65 kg, 10 @ 67.5 kg
Dynamic deadlifts 75 kg 10 singles 40 seconds rest, explosive lift working the ATP energy system and power development.
1.5 km jog 7.3 kph
Snezy
New member
Hey Trusylver,
Good to see you're still going strong with your workout routine. I don't know how you manage to document so much information at the gym. I had to do it once for dryland training for hockey and hated it. Although it's probably very helpful...
Anyways, hope all is good in your life. Keep going with the workouts, you're doing great!
Good to see you're still going strong with your workout routine. I don't know how you manage to document so much information at the gym. I had to do it once for dryland training for hockey and hated it. Although it's probably very helpful...
Anyways, hope all is good in your life. Keep going with the workouts, you're doing great!
Because most of my workouts are part of a set schedule including the exact weights for some exercises. I have a printout in my training diary with spaces to record either a a tick for completion or the weight used. For the other info I also have labels and spaces ready to just write in the numbers.
As a trainer at the gym one of the jobs is to write programs for members when they are new or need an update and these work in a similar way with the exercise listed, and a space for the date, and weights used on each set. I know a lot of gyms charge extra for having a program written for clients but at the gym I am at everybody gets a program unless they don't want one, the gym printed ones even have small images to remind the client how to do the exercise if they have forgotten from when they were taken through their program and shown how to do everything.
today is a nominal rest day, I have a good case of DOMS and my husband commented this morning that I always enjoy DOMS lol. I also have a small amount of bruising on my traps which a good indicator my weights are starting to come back up to a reasonable level on squat. Hubby prefers that I don't wear a muscle shirt on the days I have bruising because of the funny looks people give him.
As a trainer at the gym one of the jobs is to write programs for members when they are new or need an update and these work in a similar way with the exercise listed, and a space for the date, and weights used on each set. I know a lot of gyms charge extra for having a program written for clients but at the gym I am at everybody gets a program unless they don't want one, the gym printed ones even have small images to remind the client how to do the exercise if they have forgotten from when they were taken through their program and shown how to do everything.
today is a nominal rest day, I have a good case of DOMS and my husband commented this morning that I always enjoy DOMS lol. I also have a small amount of bruising on my traps which a good indicator my weights are starting to come back up to a reasonable level on squat. Hubby prefers that I don't wear a muscle shirt on the days I have bruising because of the funny looks people give him.
JLStretton
New member
You are doing awesome, makes what I'm lifting look pathetic
Sweat Daily
New member
Thats pretty cool that your gym provides training plans for free. It takes time to prepare a personalzed training plan.
Bruising on the traps eh! I didnt know that happened, but it makes sense if you train hard with à lot of weight.
Bruising on the traps eh! I didnt know that happened, but it makes sense if you train hard with à lot of weight.
bruising is relatively normal for me on the traps from the bar but when I train or compete in my lifting gear I will have bruising all the way along my triceps from my bench shirt and bruising around quads and hamstrings from my squat suit.
you might be a powerlifter if...........
-if it takes 5 seconds for your soul to re-enter your body after deadlifting
-if you dream about lifting in the masters division when you retire instead of golf or fishing
-if you show people you hardly know the cuts and bruises under your armpits and say
"now that shirt fits great"
- "The marks from your bench shirt are so bad that non-powerlifters don’t dare say anything when they see them. After all, who wants to aggravate the psycho S&M guy?"
-if more then 5 reps per set is considered cardio
-You love the blood running down your shins, which had just healed from you last deadlift work out.
- You admire the fresh marks left by your new bench shirt.
- You tell the story of how you ripped all of the flesh from your hand on your last deadlift, and how you super glued it back on.
...You know more about injuries than your physio, but still manage to cripple yourself in some way, shape or form every three months. Ok, maybe every month.
Your neighbours think you are into some kind of bizzare homo bondage thing. Tight suits, the sound of chains, 'pull harder, stay tight, get down' etc, groaning, and some very strange bruises all over your body...
you might be a powerlifter if...........
-if it takes 5 seconds for your soul to re-enter your body after deadlifting
-if you dream about lifting in the masters division when you retire instead of golf or fishing
-if you show people you hardly know the cuts and bruises under your armpits and say
"now that shirt fits great"
- "The marks from your bench shirt are so bad that non-powerlifters don’t dare say anything when they see them. After all, who wants to aggravate the psycho S&M guy?"
-if more then 5 reps per set is considered cardio
-You love the blood running down your shins, which had just healed from you last deadlift work out.
- You admire the fresh marks left by your new bench shirt.
- You tell the story of how you ripped all of the flesh from your hand on your last deadlift, and how you super glued it back on.
...You know more about injuries than your physio, but still manage to cripple yourself in some way, shape or form every three months. Ok, maybe every month.
Your neighbours think you are into some kind of bizzare homo bondage thing. Tight suits, the sound of chains, 'pull harder, stay tight, get down' etc, groaning, and some very strange bruises all over your body...
Light bench (tricep) day
Dynamic Bench 8 X 3 @ 30 kg (Light, fast explosive reps to develop power and work ATP system)
Close Grip Bench 3 X 10 @ 65 kg
Tricep Pushdowns 10 @ 60, 10 @ 65, 10 @ 70 kg
Skull Crushers 3 X 10 @ 45 kg
Edit
Cardio - 20 minutes light spinning on stationary bike Avg HR 130, 144 cals burned, Active recovery
Dynamic Bench 8 X 3 @ 30 kg (Light, fast explosive reps to develop power and work ATP system)
Close Grip Bench 3 X 10 @ 65 kg
Tricep Pushdowns 10 @ 60, 10 @ 65, 10 @ 70 kg
Skull Crushers 3 X 10 @ 45 kg
Edit
Cardio - 20 minutes light spinning on stationary bike Avg HR 130, 144 cals burned, Active recovery
Last edited:
feeling a bit down this morning, I recieved an email from Robert Wilks (the person who came up with the formula for comparing weight lifters across different weight divisions) inviting me to come and watch the Nationals this year where there is going to be a couple of world record attempts.
feeling down that I can't be there to watch or compete but a little motivating to try to be there to compete in masters next year or the year after.
feeling down that I can't be there to watch or compete but a little motivating to try to be there to compete in masters next year or the year after.
HealthyFeetKen
New member
Good to hear that you've come back from multiple injuries and seem to be back on track and doing great.
I always end up having setbacks the last 2 years but I've been on a good run for the last many months. I'm just stopping all sports and just exercising and getting in shape to give myself a better chance.
Your story inspires me !! never give up hope !
I always end up having setbacks the last 2 years but I've been on a good run for the last many months. I'm just stopping all sports and just exercising and getting in shape to give myself a better chance.
Your story inspires me !! never give up hope !
I now have DOMS in almost every muscle including a satisfying level in my abs (I generally never do isolation ab exercises, they get worked enough in my normal routine)
overall feeling good, hopefully not to much running at work today
had a chat to hubby about returning to competition and was a bit worried about how he would take it considering my shoulder and him worrying about me loosing the full use of it like the physio pointed out but he was ok with it and even wanted to know what the total record is for my division. Although he did ask if I was going to still loose more weight.
overall feeling good, hopefully not to much running at work today
had a chat to hubby about returning to competition and was a bit worried about how he would take it considering my shoulder and him worrying about me loosing the full use of it like the physio pointed out but he was ok with it and even wanted to know what the total record is for my division. Although he did ask if I was going to still loose more weight.
Sweat Daily
New member
Eh, how big is the risk of losing full use of your shoulder?
back when I was having physio every 3-4 days plus pain killing injections into the joint I was told that it would be a good chance of losing shoulder movement above the horizontal If I continued to lift heavy (he didn't give a %) the original injury involved calcification in the shoulder tendons which they couldn't do much about, deep intense massage help free up some lumps and allow the bones of the shoulder girdle to sit in their correct position but I will always be prone to further calcification and have had calcification surgically removed from my knee in the past. At the time I was benching over 100 kg.
when it was my knee that was the problem I listened and didn't put strain on it and gained weight and got very fat due to not wanting to hurt the knee again. That old fear is not going to take over this time.
it is now 2 years later, I have spent a lot of time slowly strengthening the surrounding shoulder muscles and building up a good new level of base strength. I feel that If I am likely to develop more calcification even if I don't lift I would rather do something I enjoy while I can. The record I want to break is 30 kg below my old PB but won't be atempting it in competition untill I can lift it for reps in the gym with 0 pain.
when it was my knee that was the problem I listened and didn't put strain on it and gained weight and got very fat due to not wanting to hurt the knee again. That old fear is not going to take over this time.
it is now 2 years later, I have spent a lot of time slowly strengthening the surrounding shoulder muscles and building up a good new level of base strength. I feel that If I am likely to develop more calcification even if I don't lift I would rather do something I enjoy while I can. The record I want to break is 30 kg below my old PB but won't be atempting it in competition untill I can lift it for reps in the gym with 0 pain.
Bench Press Day
Bench 2 X 10 @ 50 kg, 10 @ 55 kg
Floor Press 3 X 10 @ 55 kg
Cable Flies 3 X 10 @ 20 kg (each hand)
Biceps
Run 1.5 km 11:29 Avg 7.9 KPh
No more sleepless nights staying up to watch the tour till next year
Aussie Aussie Aussie Oi Oi Oi - Great work Cadel
Bench 2 X 10 @ 50 kg, 10 @ 55 kg
Floor Press 3 X 10 @ 55 kg
Cable Flies 3 X 10 @ 20 kg (each hand)
Biceps
Run 1.5 km 11:29 Avg 7.9 KPh
No more sleepless nights staying up to watch the tour till next year
Aussie Aussie Aussie Oi Oi Oi - Great work Cadel
Sweat Daily
New member
How is it going? Are you in training?
I have had a couple of days away from formal training as my shoulder was feeling a little stressed an I will not put it under any more stress than is essential, I have made good progress and a couple of days won't hurt that progress.
Had a hard day at work yesterday with a lot of on field work (long sprints) combined with some stretcher duties for heavy players. I did notice that I was not even breathing heavily at the end of my on field sprints so the extra cardio in the gym is paying off.
I need to write up my second phase training program ready for Monday.
Had a hard day at work yesterday with a lot of on field work (long sprints) combined with some stretcher duties for heavy players. I did notice that I was not even breathing heavily at the end of my on field sprints so the extra cardio in the gym is paying off.
I need to write up my second phase training program ready for Monday.
HI again Trus. Just popping in to say hi now that I'm back.
About cadel. I didn't get to watch the tour but i was in a hostel and in front of the tele when he was about to receive his prize or after he'd just won. I was so surprised. I've watched it the last couple of years and being on the road myself wasn't able to follow it this time. I had given up on Cadel as well. So yeah, very surprised and of course i'm happy for him. Now the pressure is off. He's won the crown.
About cadel. I didn't get to watch the tour but i was in a hostel and in front of the tele when he was about to receive his prize or after he'd just won. I was so surprised. I've watched it the last couple of years and being on the road myself wasn't able to follow it this time. I had given up on Cadel as well. So yeah, very surprised and of course i'm happy for him. Now the pressure is off. He's won the crown.