SpiderDan gets stronger

[SpiderDan]

Well I got it, very different from what Im used to but im going to give it a go, certainly should help me bring up hips and hams.

Squat - High Bar, deep - 90kg x 2 x 5
Just part of the warm up, didnt push and it was easy.

Squat - Foam box, Wide, parallel(ish) - Up to 140kg x 2 triples
This was tough think I was probably just above parallel on the foam box, definitely not used to this style of squatting gonna have to learn it.

Posterior Chain Triset - Chain GMs, GHR, Glute hyper with snatch grip bar
Didnt really focus on rep numbers, just getting used to the exercisess, brutal on the hamsrings, gonna be feeling this tomorrow.

Quad Superset - Split Squat, Poliquin Step up
Focusing on the stretch on the split squat with a 3 second descent and a quarter rep at the bottom, followed by the step up which fried my VMO, balance was tough as well.

Overall
Completely different sort of training to what im used to, actually putting focus on my weak spots showed how week they were. Beyond that; Hams dead, VMO dead, gonna hate life tomorrow.

[SpiderDan]

Wednesday

More upperbody focus today.

Squat - Front, slow descent - 60kg x 6, 80kg x 3 x 6 (45 sec rest)
Part of warm up. Not done these for ages (bit tough on the wrist) but good depth and form not worried about big weights here.

Pull - Power Clean - 60kg x 4, 70kg x 3 x 4
Not done these for ages either, doubt the form was much cop but really tried concentrating on the jumping, dont think I got much of a squat out of it.

Press - Log, one motion - 50kgx3, 60kgx3, 70kgx3, then 3 doubles
Definitely didnt do 70kg last week, was fairly tough did the doubles for a little extra practice.

Press - barbell, Strict - 40kg x 8, 50kg x 8, 60kg x 7+1, 4, 4
Shoulders fairly wiped from the log, form felt good but was tough.

Back Work - Fat grip Chin, 1 arm Fat grip DB row superset - 4 rounds BW+5kg on chins x 6,6,6,5, 22.5kg DB x 15,15,10,11,9 (did an extra round + pull ups)
Brutal, grip destroyed and back worked, 2-3 second descent on the chins with a pause at the bottom and top made them very hard.

Shoulder Shocker - DB front raise, lateral raise, reverse fly - 10 of each in succession without rest - 5kg DBs, only made one round!
Shoulders gone doing this, nice little pump though.

Abs - AB wheel - 3 x 10
Think my core must have been worked hard from earlier, these were pretty hard!

Overall

Fairly high amount of work so took a little while. There is not really enough heavy upper back/ row work in my program doing the rows with a fat grip fries my grip but leaves my back a little understimulated.

[dope540]

standing ab wheel?

[SpiderDan]

Quote

standing ab wheel?

I wish i was that beastly, woudl be an awesome thing to be able to. I think Id need to work with an incline ramp to work up to it.

Can you do standing ab wheel then?

[reggae_ryan]

Shoulder Shocker - DB front raise, lateral raise, reverse fly - 10 of each in succession without rest - 5kg DBs, only made one round!
Shoulders gone doing this, nice little pump though.

Did this on monday, 5kg never felt so heavy!

[SpiderDan]

Friday

Squat - Safety bar - 80kg - 3 x 8
Just a warm up, kept rest periods down, reps were solid

Squat - Wide stance, box, parallel - 100kg 6 x 3
Focus was on technique and speed, was meant to use band/ chains but my trainer wasnt htere to show me how to set up so I just did straight weight.

Leg Superset - DB RDL/GHR - 20kg db x 12,12, 25kg dbs x 12,12. GHRs - 10,10,9,7
Murdering the hams again but the GHRs felt better than monday.

upper Superset - alternating Inc. Fat grip DB curls/Dips 10kg DBs x 10,8/12.5kg x 6,5,4 / Dips +20kgx10, +25kgx8, +30kgx6, +35kg x 5,4
Weights weren't heavy but grip was ruined. Dips felt pretty good.

Conditioning - Prowler - +80kgx2x25m, +120kgx4x25m
Tough, was a bit icey underfoot so lost traction a couple of times, tough to get it going again once you lose momentum!

Overall
This training program is tough, like i said its a lot more than what i used to. Ah well....I think the answer is just to man up

[SpiderDan]

Saturday - 2.5hr Hike

Sunday - Sprint session - was tough sprinting on snow!

[SpiderDan]

Monday

On my programming I have an optional 4th session as I couldnt train over the weekend so I skipped it an moved on to a new week

Squat - High bar - 80kg x 8, 90kg x 2 x 8
All easy and only 45 second rest.

Squat - Wide, box, parallel - upto 145kg x 3
Not great, think I was getting tired by the end 140kg was a good set, this last one not so much. Need to work more on spreading the floor and sitting back.

Posteriior Chain Triset - Goodmorning(8), GHR(10), Snatch grip back extension (15) - 4 rounds
got all the reps and upped the weights on the last round, first round of GHR's I did 12 which was cool. Hams brutalised

Knee stability Superset - Split squats(15), Poliquin step ups (some) - 3 rounds
Even more brutal, legs super pumped, walking was difficult!

Abs - AB wheel - 3 x 10
Not wearing a belt for the earlier squats certainly makes the sessions more ab challenging, really feel them working hard on these.

Overall Really tough again, may or may not be too much, I'll keep it up and see what happens...I dont feel awesome coming out of a session just kinda broken.

[SpiderDan]

Tuesday

Cant train and need to be in good shape for Thursday and Friday this week. So I've split Wednesday in two with the pressing part first.

Log - One motions - up to 72.5kg x 3,2 then 70k x 3,3
up from last week, legs a little tired from yesterday. Triceps lacking, will need to do a cycle of improving them significantly

Press - Strict - up to 62.5kg x 8, 4
Was meant to more but shoulders fried at the end of this, glad to add weight though.

Shoulder Shocker - 5kg Dbs - 1 round + 7 front raises
Brutal again, although got a little more out this week.

Pull - Face pull /w external rotation - +15kg - 5 x 10
Need to do lots of these, will try and add them frequently.

Overall
Not bad, doing the second half of the session this evening.

[SpiderDan]

Wednesday

Part 2 of the normal session.

Squat - Front - up to 80kg, 4 sets of 6
Legs feeling a little tired doing these so didnt push it and gave myself a little more rest.

Pull - Snatchgrip Dead, beltless, strapless - up to 140kg x 3 and 150kg x 1
Tried a 160 but was too much for my grip, also went up in 10kg increments from 80kg so that probably didnt help. Did a regular deadlift with 160 and 170 double over grip, probably had 175-180kg in me.

Back superset - Wide grip pull ups (BW)/Fat grip DB Rows(25kg) - 5 rounds Pulls-6,6,6,6,6, Rows 15,12+3,13+2,10+5,15
Grip still sucks but its not my fingers its my thumb, at least its getting sorted now. 2-3 second descent on the pull ups made these tough.

Core/Rear Delts - Ab wheel, TRX Face pull rows - 3x10 on each.
probably gonna make this a staple of finishing up the sessions, I definitely need core work and rear delts.

Overall For a third day in a row it was good session