Diary of an Overweight Coach

I haven't pulled 160kg (352 lb) for a while so happy with today's effort. I suppose this means I can lift the bodyweight of most members of the forum :D I am still not deadlifting anywhere near what I should be able to lift to be competitive which is one of the reasons why I will only be competing in bench this time around. This was with belt only, If I was lifting in gear the numbers would be higher. To be competitive I would need to be pulling around the 200kg mark with belt and wraps only.
 
Recovery Day

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
early morning as soon as I got out of bed.
Rowing (machine):
0:20:00 || 3200 m
easy recovery row
Plank: Part of a challenge (60 minutes of planks in a month)
60 sec
60 sec
60 sec
60 sec
60 sec
30 sec
30 sec
 
Recovery Day

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
early morning as soon as I got out of bed.
Rowing (machine):
0:20:00 || 3200 m
easy recovery row
Plank: Part of a challenge (60 minutes of planks in a month)
60 sec
60 sec
60 sec
60 sec
60 sec
30 sec
30 sec
 
They shall not grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.


Lest We Forget
 
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so proud of my youngest son this morning, I upgraded his gym membership yesterday so he could get after hours access. This morning following squats and bench press he added in clean+press for the first time, after 3 sets of 10 with light weight to get the form right his comment was "That was an awesome exercise can I do more"

this is on top of him bouncing around in circles yesterday when he realised he would have access to the gyms power rack :D

I will post my full workout later when I have finished my afternoon workout.
 
Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg

Barbell Bench Press:
40 kg x 30 reps
40 kg x 30 reps
power matrix training
Close-Grip Barbell Bench Press:
70 kg x 8 reps
70 kg x 8 reps
twinge in wrist cut number of sets down for the rest of my workout
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
40 kg x 10 reps
Clean and Jerk:
45 kg x 1 reps
45 kg x 1 reps
Standing Barbell Shoulder Press (OHP):
45 kg x 3 reps
45 kg x 3 reps
Barbell Shrug:
45 kg x 15 reps
45 kg x 15 reps
Overhead shrug superset with OHP
Face Pull:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
Other Weightlifting:
4 kg x 15 reps
4 kg x 15 reps
4 kg x 15 reps
Snow Angels - Rotator cuff exercise
Plank:
30 sec
30 sec
60 sec
60 sec
60 sec
15 sec
15 sec
15 sec
15 sec
Side Plank:
30 sec
30 sec
30 sec
30 sec
15 sec
 
Trusylver said:
so proud of my youngest son this morning, I upgraded his gym membership yesterday so he could get after hours access. This morning following squats and bench press he added in clean+press for the first time, after 3 sets of 10 with light weight to get the form right his comment was "That was an awesome exercise can I do more"

this is on top of him bouncing around in circles yesterday when he realised he would have access to the gyms power rack :D

I will post my full workout later when I have finished my afternoon workout.
Click to expand...

That's awesome! Nice work Mom!
 
didn't post Fridays training session on Friday

Spark Circuit (Barbell):
3 Circuits of 20 kg || 20 kg || 20 kg || 10 kg
Warmup
Barbell Squat:
20 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
80 kg x 10 reps
100 kg x 10 reps
120 kg x 3 reps
120 kg x 3 reps
140 kg x 2 reps
Standing Barbell Calf Raise:
3 Sets 140 kg x 10 reps
Leg Press:
10 Sets of 300 kg x 20 reps
Plank:
3 Sets of 60 sec

was rushed so did not do hamstring isolation work but considering my second day DOMS today combined with 12 hours on my feet working at the football yesterday (thankfully only needed to stretcher one player) it may have been a good decision lol

during my shift yesterday I felt a slight tear low in my left calf (gastrocnemius), I have no direct calf work planned till next Friday which I will probably skip giving the calf 2 weeks rest from direct training and strap/tape it during my other training sessions then it will be more time spent on the wobble board to improve my ankle mobility.
 
Ouch sorry to hear about the calf. Hopefully it doesn't slow you down much. I thought I'd let you know that I did a light squat, deadlift, bench session today.
 
Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Early Morning
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
Warmup
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
55 kg x 15 reps
57.5 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
65 kg x 4 reps
67.5 kg x 3 reps
70 kg x 3 reps
72.5 kg (159.8 lb) x 3 reps
Set 3-6 Matrix training
Barbell Incline Bench Press:
40 kg x 10 reps
50 kg x 10 reps X 4
Decline Barbell Bench Press:
60 kg x 10 reps X 5
Cable Chest Press: Single Arm
70 kg x 10 reps X 3 each arm

Walking: Afternoon
2.5 km || moderate hills
2.5 km || moderate hills
Boot Camp: Afternoon
0:45:00 || The Gods Hate Me! 600 cal Min HR 82|Max HR 159|AVG HR 127
Tapout XT ripped conditioning
Cycling (stationary): Afternoon
0:15:00 || 6.1 km || 24.4 km/hr || 250 calories
 
on the weekend my youngest son developed such a big head lol, he scored his first goal since he was under 6, not unusual for someone who is a a natural defender. calf is feeling moderately ok but feeling the muscle with my fingers I can feel where the tear is. Just have to look after it, including more ice tonight. It is back day tomorrow so I will probably buy myself some bags of ice for an ice bath after my workout, my muscles feel like they need a bit more than just contrast showers at the moment for recovery due to the high reps I am doing. Sooo looking forward to when I can get back to low reps/high weight in order to push for new PRs.
 
Arnold's 1% Circuit (Barbell):
20 kg || 20 kg || 20 kg || 10 kg 3 circuits
Warmup
Barbell Deadlift:
60 kg x 10 reps 2 Sets
100 kg x 5 reps 5 Sets
sets 3-7 superset with shrugs
Barbell Shrug:
100 kg x 10 reps 5 Sets
Deficit Barbell Deadlift:
60 kg x 10 reps 6 Sets
Close Grip Pull-Up:
5 reps || assisted 5 Sets
Seated Cable Row:
70 kg x 5 reps 4 Sets
Weighted Hyperextension:
47.5 kg x 5 reps 5 Sets
Bent-Arm Dumbbell Pullover:
25 kg x 10 reps 4 Sets
Running (treadmill):
0:35:00 || 5 km
Evening
Pistols:
20 kg x 5 reps
20 kg x 5 reps
Evening
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Early Morning
Running (treadmill):
0:46:00 || 5 km || 141 BPM || 8 %
Arnold's 1% Circuit (Barbell):
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
got bored waiting for the washing machine to finish - grr I don't like rest day
Plank:
60 sec
60 sec
Side Plank:
60 sec

Stung by a wasp on the neck at football training tonight, glad I had an ice pack handy hurts like ^$#%%$@
 
Arnold's 1% Circuit (Barbell):
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
Barbell Overhead Shrug:
35 kg x 20 reps
40 kg x 20 reps
45 kg x 20 reps
50 kg x 10 reps

Clean and Jerk:
35 kg x 1 reps
40 kg x 1 reps
45 kg x 1 reps
50 kg x 1 reps
Barbell Bench Press:
20 kg x 20 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
70 kg x 3 reps
80 kg x 1 reps
92.5 kg x 1 reps (204 lb)
dynamic sets, developing an explosive push from the chest working the ATP energy system, finished with a couple of singles.
Cable Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
Snow Angels:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
Face Pull:
60 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
Foam Rolling:
5 min
purchased a new foam roller today :)
Plank:
60 sec
60 sec
60 sec
60 sec
60 sec
evening
Shoulder Dislocation:
20 reps
20 reps
20 reps
evening
 
took my youngest son to his paediatrician appointment yesterday a couple of good things came out of it, the first is that we are reducing his ADHD medication because it no longer needs to be so high and we got full support for him to be lifting, including deadlifts, squats and olly lifts which the gym owner/friend frowns on for kids so it is great that his doctor was really happy with his lifting. only problem now is that if he doesn't grow in the next 6 months he may have to go onto hormone treatment. (he is 14 and going through puberty but looks the size of a 6 year old)

On a fitness note weight is still steady after the big losses last week and it is squat day today at the gym :D
 
Less drugs and more lifting sounds great! Hopefully his lifting will get his own hormones kicked into high gear and he won't need the treatment.

Enjoy your squats! High or low bar? Narrow or wide stance? ATG or legal depth (those are the only options)? I used to be high bar, fairly narrow stance, and ATG. I'm scraping the ATG so I don't shrimp at the bottom and aggravate my sciatica. I haven't figured out how/if that will effect the rest of my setup.
 
low bar, moderately wide stance, legal depth although legal depth for me looks close to ATG because of my short legs lol
 
for those who have now idea what quercus and I are talking about, Bar Position for squat
 
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