Stevie's Journal

4th March - W1 D3

Axle Deadlifts
85kg x 5
105kg x 5

110kg x 5
127.5kg x 5
145kg x 7

Mag 2 Lat Pull (kneeling)
30kg x 15
40kg x 15
50kg x 12
60kg x 10

Landmine Row (canvas strap)
20kg x 12
30kg x 12

Really not feeling these, think I'll bin them.

Mag 4 Face Pulls
20kg x 12
30kg x 12
30kg x 12
40kg x 10

Battle Ropes
15s on / 30s off x 12
15s on / 15s off x 6

Hammer curls
10kg x 15
10kg x 15
10kg x 15

Throughout session done some mag 1 pull ups, no pattern, just dotted about. 14 reps all in all. Decent enough session.
 
6th March W1 D4

Supposed to do this yesterday but didn't get the time. Knees are killing me so leg drive won't be fun, plus right elbow tendons are a bit iffy today also.

Log Press
45kg x 5
45kg x 3

55kg x 5
67.5kg x 5 (was supposed to be 62.5kg but mis loaded)
70kg x 6

Didn't feel terrible. Didn't push it as I'm going to be benching tomorrow.

DB Press
35kg x 5
42.5kg x 5
47.5kg x 5

Last set was a slog, cardio was the limiting factor I think.

Finally got the weather to do moving bits. Decided on lighter weight but higher volume, try save the knees a bit. Weirdly elbow didnt cause me any problems.

Yoke
70kg x 15m (Warm Up)
120kg x 15m (Warm Up)

170kg x 15m - EMOM x 8 minutes

Surprisingly hard going. Especially when the road has a slight camber in it.

Zercher Yoke Carry
70kg x 15m - EMOM x 8 minutes

Also pretty good. Messed up the bar height so had to frantically adjust between round 2&3.

Farmers
70kg per hand x 15m - EMOM x 4 minutes

Wanted more but knees decided that was enough for today, even with cbd gel, leggings and knee sleeves on.

I'll settle for that considering its been a while. Mad to think 5 weeks have passed since last time doing these.
 
7th March W2 D1

Whole body is battered after yesterday. Bare bones session today seeing as everything hurts, and not in the good way.

Ex Bench
40kg x 10
55kg x 5
65kg x 5
70kg x 3

80kg x 3
90kg x 3
102.5kg x 3

50kg x 4 x 12

Mag 1 cable tricep ext
20kg x 20 / 20 / 20

Battle ropes
15s on / 15s off x 8

Canned it here.
 
9th March

Knees are killing me today, painkillers aren't touching them. Binned squats today for some shoulder work. Quick in and out as had to pick dog up from vets.

BB Strict OHP
20kg x 8
40kg x 8

50kg x 5
60kg x 3
70kg x 3

Even dipping slightly to get the bar out the rack hurts my knees.

EX Bar OHP
30kg x 8
40kg x 8
50kg x 5

These are weird, didnt like them much.

Single arm DB press (normal DB)
12.5kg x 4 x 8

Way too light. Good for a stretch though.

Landmine Viking Press (CG)
20kg x 15
30kg x 15
40kg x 15

Mag 5 Face Pulls
20kg x 20
30kg x 20
30kg x 20

Close Grip Ex Bar Floor Press
60kg x 10
60kg x10
60kg x 10

Side Raises
7.5kg x 2 x 12

Think im going to have to change things up and maybe drop squats for a while as my knees have been getting progressively more sore. They were iffy before events at the weekend but that was enough to finish them off. Shoulders feel terrific though.
 
In true fashion, changing things up again. Knees aren't getting any better so ill leave squatting alone for a few weeks. Yoke and farmers may get swerved depending.

Going to run a program thats based on bringing up pressing, 10 weeks, 2 days a week focused on pressing movements, with at least one other session for deadlifts/pull/posterior chain stuff, anything extra being a bonus. Between work and managing the dogs recovery 3 days is enough to commit to for now.

Some of it is percentage based, some not. I'll be using projected maxes and hopefully at the end of 10 weeks have a better idea of what they are. Hopefully knees wont cause any issues with pressing as one of the days has cleans/jerks.
 
Week 1 / Day 1 / Press A

Warmed up with some banded RC and hang cleans.

Barbell muscle clean and strict press
5 x 5 @ 40kg

Very light, but felt awesome. got a bit sloppy on the front rack position on a couple reps but was mindful of it and adjusted. Knees didn't cause too much grief. These will gradually increase as weeks progress so happy starting lighter.

Single arm DB strict press (each side) 4 x 8
12.5kg x 8
16kg x 8
18.5kg x 8
21kg x 8

Have loadable DB handles. not great, but allows to go heavier. Started too light again, but thats okay.

Close grip floor press (ex bar)
60kg x 10
65kg x 10
70kg x 15 (supposed to be 10 but undershot on weight)

Incline ex bar bench press 3 x 8
60kg x 10
70kg x 10
80kg x 3 (dunno wtf happened here)

Shoulder didnt like these. Might drop em. They weren't in program but wanted to give them a go.

Incline DB fly
10kg x 20
12.5kg x 15

Also not in program but I liked these. These can stay.

Face pulls (strap) 4 x 12
20kg x 12
25kg x 12
30kg x 12
30kg x 12

Decline push up
x 30
x 30
x 19

Programme called for 3 x 30. joints are a bit unhappy with this but elbow sleeves sorted this.

Plank
x 45s
x 30s
x 30s

Very out of practice with these lol.

Ropes 15 on / 10 off x 10

Disgusting. Glycerol pump was a hindrance with these.

Program had dips in today but I havent been able to do them in 10 years due to shoulder issues so dropped em. Cardio/conditioning isn't in program but no reason cant add it in.
 
13th March

Week 1 / Day 2 / Deadlifts

Decided to try and put together a deadlift program myself. It'll run for 10 weeks in line with the pressing, gradually increasing in weight. Might be a load of crap who knows. Still keeping with the axle though, double overhand, figure 8 straps when grip fails. Slapped some ibuprofen gel on my knees which made them a wee bit less sore.

Axle Deadlifts
75kg x 5
95kg x 5
115kg x 3

132.5kg x 3
132.5kg x 3
132.5kg x 3
132.5kg x 3
132.5kg x 3
132.5kg x 6

So was aiming 6 x 3 @ 70% of 190kg which is an estimated 1rm. Felt okay so took extra 3 reps on last set. Knees not too much of a hinderance.

Mag 2 kneeling lat pull
30kg x 15
40kg x 12
50kg x 12

Mag 1 kneeling lat pull
40kg x 12
50kg x 12
60kg x 12

BB SLDL
50kg x 3 x 8

These never feel good, I hate them.

Mag 3 cable row (high to mid chest)
40kg x 12
40kg x 12
40kg x 12

Barbell 21's
20kg x 21

kinda bugs my elbows holding a barbell.

DB hammer curls
12.5kg x 6 x 4 (MR)

Swiss Bar 21's
20kg x 21

This was good as the handles on this are 50mm, as opposed to the ex bar or barbell.

Happy at that for today, pretty pumped. Got an hours cardio session in yesterday so didnt feel bad about skipping cardio today. Had to sit with dog so got caught short on time.
 
15th March

Week 1 - Day 3 - Press B

Log clean and press (push jerk, clean each rep)
45kg x 5
45kg x 3
50kg x 3

55kg x 3
55kg x 3
55kg x 3
55kg x 3

Knees a bit grumbly. Otherwise feeling alright, light enough.

Barbell strict press (off safety's)
47.5kg x 4
47.5kg x 4
47.5kg x 4
47.5kg x 4

Again really light, but good to polish up front rack position.

Standing neutral DB press
12.5kg x 12
12.5kg x 12
12.5kg x 12

These were weird. Felt like I had no power, very tricep focused. Maybe exposing weak points?

DB front raise
5kg x 12
7.5kg x 12
7.5kg x 12

DB side raise
10kg x 8
10kg x 8
10kg x 8
10kg x 8

DB rear delt fly
5kg x 15
5kg x 15
7.5kg x 15

DB 6-Way
3.5kg x 8
3.5kg x 8
2.5kg x 8

Either these were supposed to be done light, or my shoulders are weak as piss. Either way these sucked.

Hanging crunch complex
(left crunch, straight crunch, right crunch = 1 rep)

x 18 (6 left, 6 normal, 6 right)
x 18 (6 left, 6 normal, 6 right)
x 12 (4 left, 4 normal, 4 right)

Rank.
 
Do you watch knees over toes guy on YouTube? He’s all about knee rehab and could be beneficial. I’ve started incorporating some of his movements to improve my knee health.
 
It's only just dawned on me that my knees have been causing me real issues over the last month. The same amount of time that we've went from walking the dog 3 x a day for 45 mins, to 3 x a day for 20 mins, to nothing at all. Feel a bit stupid is taken me this long to figure out.

Hopefully doing cardio on the bike will replace walking as low impact movement as we've still got two weeks before we can even think about starting to walk the dog again, and 11 weeks before we're back to normal. Doing cardio on off days so if no improvement in a week I'll try a joint supp, probably Strom.
 
17th March
25mins steady assault bike

battle ropes
15 on, 15 off x 12
15 on, 20 off x 10
________

18th March
Week 2 - Day 1 - Press A

BB muscle clean and strict press
47.5kg x 5 x 4

Still light, but as a movement it feels good. Each set seems to get tighter, more efficient.

Single arm DB press
16kg x 8
18.5kg x 8
21kg x 8
23kg x 8

Close grip ex bar floor press
70kg x 8
70kg x 8
70kg x 8
70kg x 8

Incline neutral DB press
23.5kg x 8
23.5kg x 8
23.5kg x 8
23.5kg x 8

Totally forgot these last time, should have done these instead of incline ex bench. These don't feel great on joints either, hence staying at same weight.

Incline DB fly
12.5kg x 20
12.5kg x 15

Face pull (strap)
25kg x 15
25kg x 15
25kg x 15
25kg x 15

Decline push up
x 30
x 30
x 30

Plank
x 45s
x 45s
x 45s

Thats a bit better.

Decent enough session. Was strict with rest periods and this took 1hr 15mins. Swerved cardio as I'll come out and do some tomorrow.
 
20th March
Week 2 - Day 2 - Pull

Missed cardio yesterday as was too busy. So tacked it on today.

Axle deadlifts (double overhand, figure 8's)
85kg x 5
95kg x 5
115kg x 3
130kg x 2 (straps on)
152.5kg x 6 x 2

Opted not for AMRAP on last set as back was cramping a bit.

Mag 1 kneeling lat pull
40kg x 15
50kg x 12
60kg x 12
70kg x 10

Mag 2 kneeling lat pull
40kg x 15
50kg x 12
50kg x10

DB hammer curls 12.5kg x 8 x 5 (cluster set, 10s rest)

Wasn't until later I realised I had forgotten stiff legged deads. Will do them next time I'm in.

Conditioning

1) EMOM - 12 mins
35kg monster db press x 1/1 (left and right)
-alternated with-
battle ropes 30s


repeat x 6. Pretty brutal.

2) EMOM - 10 mins
Log viper press 45kg x 3
Hanging knee raise x 5
rest

repeat x 10. Also brutal.

Gassed by the end. Really like these though.
 
21st March

Assault bike
Steady 22 mins

Intervals
20s high intensity
40s steady
x8

Steady 10 mins

3 x 20s hang from bar

____

23rd March
Week 2 - Day 3 - Press B

Took yesterday off as felt battered. Surprisingly hungry all the time. Was going to weigh in but don't think I will now.

Log clean and push press (clean each rep)
45kg x 5
50kg x 5
57.5kg x 5

62.5kg x 4 x 2

Still a bit too light, but good to work on using leg drive. Also paused for a second in front rack position.

Barbell strict press (off safety's)
40kg x 5
50kg x 5

55kg x 5 x 3

Standing neutral db strict press
12.5kg x 12
12.5kg x 12
12.5kg x 12

Still don't like these.

Front raise
7.5kg x 3 x 12

Side raise
10kg x 8
12.5kg x 8
10kg x 8
10kg x 8

Rear delt fly
7.5kg x 3 x 15

DB 6 way
2.5kg x 3 x 10

Really don't like these.

Hanging crunch complex
(left/straight/right = 1 rep)

x 30 (10 left / 10 straight / 10 right)
x 18 (6 left / 6 straight / 6 right)
x 18 (6 left / 6 straight / 6 right)
 
25th March

Week 2 - Day 4 (?) - Everything day

Rather than start week 3 now, going to start having a 4th day here and there just to do other bits i maybe miss out on, but in a way where its quite taxing. Basically just a fanny around day doing whatever doesnt hurt, aiming to get it done while breaking a sweat. Logging these style workouts is a bit of a pain in the backside though.

________________

Giant set - 5 rounds
1A) Cambered bent over rows
1B) Ex bench
1C) Planks 30s
1D) 90s rest

1A) 40x8 / 50x8 / 60x8 / 60x8 / 60x8
1B) 50x8 / 60x8 / 70x8 / 80x8 / 90x8
1C) 30s / 30s / 30s / 30s / 30s

Lower back is historically weak so just feeling out rows.
________________

Giant set - 5 rounds
2A) Mag 1 chins x 2
2B) monster DB press x 2 (two reps each side)
2C) hanging knee raise x 8
2D) 90s rest

2A) x2 / x2 / x2 / x2 / x2
2B) 35x2 / 37.5x2 / 40x2 / 42.5x2 / 45x2
2C) x8 / x8 / x8 / x8 / x8

Rank.
__________________

EMOM - 10 mins - odds and evens
odd minutes - axle continental c+p x 3
even minutes- barbell good mornings x 6-8

axle - 35x8 / 40x8 / 45x8 / 45x8 / 45x8
GM - 30x8 / 30x8 / 30x8 / 30x8 / 30x8

Dont think I've ever done good mornings, so kept it light. Nothing seems to hurt more than I'd expect so I might do them more often.

________________

EMOM - 10 mins - odds and evens
odd minutes - decline push ups x 15
even minutes - 30s battle ropes

All in all a tough session, very hard going on the cardio surprisingly.

So for my own understanding, the 'split' is looking along the lines of

- Press A (specific press program)
- Deadlift/Pull
- Press B (specific press program)
- Everything/conditioning day

Generally aiming for training eod where possible/convenient. Extra cardio days will go in wherever convenient, and I'll also do yoke/farmers sessions when I can be arsed. Been doing stretching/massaging for my knees but still really sore especially above the kneecap. Doesn't help I'm back commuting in the car more than I have been for a while.
 
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