Dont call it a come back
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AdamC28/05/18 @ 16:45
So after an 8 month hiatus from training due to health issues and 2 hand surgeries i'm finally back training.
nothing special hand strength isnt fully recovered yet and form needs dialing back in.
sumo deadlifts
60x5
60x5
100x3
100x3
140x3
140x3
160x3
180x2 - grip wansnt there for 3rd
180x2
180x1
deficit deadlifts.
didnt go heavy on these the deficit was a bit too high 9x3 100kg
box deadlifts
6x3
box squats with ssb 110kg 9x3
bent over rows, 4x8
seated row machine 4x10
hammer curls 3x10
reverse curls 3x10
back raises 3x10
standing abs 3x12
couple runs on the prowler
nothing special hand strength isnt fully recovered yet and form needs dialing back in.
sumo deadlifts
60x5
60x5
100x3
100x3
140x3
140x3
160x3
180x2 - grip wansnt there for 3rd
180x2
180x1
deficit deadlifts.
didnt go heavy on these the deficit was a bit too high 9x3 100kg
box deadlifts
6x3
box squats with ssb 110kg 9x3
bent over rows, 4x8
seated row machine 4x10
hammer curls 3x10
reverse curls 3x10
back raises 3x10
standing abs 3x12
couple runs on the prowler
AdamC30/05/18 @ 22:51
again nothing special felt weak as f**k
bench
barx10
60x6
60x5
80x5
100x3
100x3
120x3
140x3 - spotter touched bar on last 2 reps last rep was hard
100x6
100x4
100x3
incline dumbells
25kg 4x10
lateral raises 4x10
rear delts 4x10
chest supported rows 4x15
hoff crushers 3 sets
lat pull downs 4x10
face pulls 4x15
seated chest press 4x15
tricep push downs 4x15
bench
barx10
60x6
60x5
80x5
100x3
100x3
120x3
140x3 - spotter touched bar on last 2 reps last rep was hard
100x6
100x4
100x3
incline dumbells
25kg 4x10
lateral raises 4x10
rear delts 4x10
chest supported rows 4x15
hoff crushers 3 sets
lat pull downs 4x10
face pulls 4x15
seated chest press 4x15
tricep push downs 4x15
Billytheold30/05/18 @ 23:00
AdamC02/06/18 @ 00:26
squats felt better than i expected, had issues with the monolift attachments, i hate them cant set up like with a normal monolift so im either pulled forward too much as i cant get my hips under the bar, or i hit the attachments coming up
squats raw 25kg squat bar took a few sets with just the bar to figure out pin height, footing etc
barx10
barx5
barx5
barx5
65x5
65x5
105x5
105x5
145x5
145x3
165x3
165x3
165x3
185x3 - hit mono attachment wwhich threw me off a bit
SSB box squats 30kg bar
70x3
90x3
110x3
130x3
150x3
160x1
close stand full rom ssb squat 3x6
speed deadlifts 120kg bar weight, about 40kg band tension at lockout
sumo 8x1
conventional 8x1
pendley rows 4x8
seated cable rows 4x10
standing ssb goodmornings 4x6
squats raw 25kg squat bar took a few sets with just the bar to figure out pin height, footing etc
barx10
barx5
barx5
barx5
65x5
65x5
105x5
105x5
145x5
145x3
165x3
165x3
165x3
185x3 - hit mono attachment wwhich threw me off a bit
SSB box squats 30kg bar
70x3
90x3
110x3
130x3
150x3
160x1
close stand full rom ssb squat 3x6
speed deadlifts 120kg bar weight, about 40kg band tension at lockout
sumo 8x1
conventional 8x1
pendley rows 4x8
seated cable rows 4x10
standing ssb goodmornings 4x6
AdamC03/06/18 @ 14:28
Post Edited: 03.06.2018 @ 14:30 PM by AdamC
felt weak as f**k today speed bench 60kg bar weight with doubled minis which added maybe around 50kg at lock out
9x3 with 3 different hand placings
bow bar first time using bow bar for bench so kept it light
4x6
standing strict press did not feel strong on these at all so didnt go too heavy
barx20
barx10
barx10
barx10
40x5
50x5
50x5
50x5
50x5
lateral raises
4x15
rear delts 4x15
lat pull downs wide grip
4x10
facepulls 4x15
tatepress
4x10
ez bar jm press 4x8
face pulls 4x15
tried a couple different incline press machines but hated them all so gonna sack that off and finish chest with machine flys instead
AdamC04/06/18 @ 22:03
raw sumo triples again.
60x5
60x5
60x5
100x3
100x3
100x3
140x3
140x3
160x3
180x3
180x3
180x3
200x1 - just did a slightly heavier single to see how hands coped. no issues
sumo snatch grip deadlifts.
just did 4x8 with 60kg to see how the felt, probably switch back to conv for them
speed squats only 70kg, working on trying to move fast so kept it light
9x3
bentover rows 4x8
seated machine rows 4x8
hammer curls 4x8
reverse ez bar curls 4x8
back raises 4x15
standing abs 4x15
had a go at the GHR - nope too heavy felt like the f**king thing was going to go over
60x5
60x5
60x5
100x3
100x3
100x3
140x3
140x3
160x3
180x3
180x3
180x3
200x1 - just did a slightly heavier single to see how hands coped. no issues
sumo snatch grip deadlifts.
just did 4x8 with 60kg to see how the felt, probably switch back to conv for them
speed squats only 70kg, working on trying to move fast so kept it light
9x3
bentover rows 4x8
seated machine rows 4x8
hammer curls 4x8
reverse ez bar curls 4x8
back raises 4x15
standing abs 4x15
had a go at the GHR - nope too heavy felt like the f**king thing was going to go over
AdamC07/06/18 @ 10:35
feeling pretty weak on bench at the moment
barx15
barx10
60x5
60x5
60x5
80x5
80x5
100x5
100x5
120x3
120x3
120x3
CGBP
3x8
incline db press
3x10
close grip lat pull downs
4x10
hammer strength lat pull down 4x10 - first time using this machine quite like it.
seated chest press 4x25
hoff crushers 3 sets
bicep curls 3x10
face pulls 4x25
tricep push downs 4x10
standing abs 4x15
knee raises 4x15
lateral raises 4x8
rear delts 4x8
finished with a couple prowler runs
barx15
barx10
60x5
60x5
60x5
80x5
80x5
100x5
100x5
120x3
120x3
120x3
CGBP
3x8
incline db press
3x10
close grip lat pull downs
4x10
hammer strength lat pull down 4x10 - first time using this machine quite like it.
seated chest press 4x25
hoff crushers 3 sets
bicep curls 3x10
face pulls 4x25
tricep push downs 4x10
standing abs 4x15
knee raises 4x15
lateral raises 4x8
rear delts 4x8
finished with a couple prowler runs
AdamC09/06/18 @ 00:21
struggling to get a good set up with the monolift attachments, and form needs work
barx10
barx10
65x5
65x5
105x5
105x5
145x5
145x5
165x5
185x3
195x1
ssb box squats
70x3
90x3
110x3
120x3
140x3
160x4
170x1 - pb
close stance ssb pause squats 3x6
speed deadlifts 120kg bar weight plus blue bands
sumo 9x1
conv 9x1
pendlay rows 4x8
seated cable rows 5x10
dumbell shrugs 2x15, 2x10
seated ssb goodmornings - first time doing these so didnt go heavy
70x6
70x6
80x6
80x6
90x6
90x6
standing abs 4x15
barx10
barx10
65x5
65x5
105x5
105x5
145x5
145x5
165x5
185x3
195x1
ssb box squats
70x3
90x3
110x3
120x3
140x3
160x4
170x1 - pb
close stance ssb pause squats 3x6
speed deadlifts 120kg bar weight plus blue bands
sumo 9x1
conv 9x1
pendlay rows 4x8
seated cable rows 5x10
dumbell shrugs 2x15, 2x10
seated ssb goodmornings - first time doing these so didnt go heavy
70x6
70x6
80x6
80x6
90x6
90x6
standing abs 4x15
AdamC10/06/18 @ 16:13
Post Edited: 10.06.2018 @ 16:13 PM by AdamC
still not using much weight, just trying to get back into it properlystrict press
barx10
40x5
50x5
60x5
70x5
70x5
40x10
40x10
40x10
60kg bar weight + double minis
9x3 using 3 different hand spacings
floor press
60x6
80x6
100x6
100x6
lateral raises 4x15
rear delts 4x20
hammer strength lat pull down 4x15
chest flys 4x20
tate press 4x8
jm press with ez bar 2x10 - didnt feel this was effective so switched to overhead ez bar extensions
20x10
25x10
30x10
facepulls
4x25
AdamC11/06/18 @ 22:54
deadlifts felt like s**t, i seem to have forgotten how to sumo today
60x5
60x5
100x5
100x5
140x3
140x4
160x3
180x3
200x3
200x3
220x1 - just went for a single to see how hands coped felt okay
snatch grip deadlifts
100kg 3x8
ssb box squats
9x3
machine rows 4x10
bent over rows 6x8
hammer curls 4x10
reverse curls 3x10
ssb goodmornings 3x10
back extensions 4x10
standing abs 4x15
60x5
60x5
100x5
100x5
140x3
140x4
160x3
180x3
200x3
200x3
220x1 - just went for a single to see how hands coped felt okay
snatch grip deadlifts
100kg 3x8
ssb box squats
9x3
machine rows 4x10
bent over rows 6x8
hammer curls 4x10
reverse curls 3x10
ssb goodmornings 3x10
back extensions 4x10
standing abs 4x15
AdamC14/06/18 @ 12:42
pressing strength still seems to be slow to return
bench
barx10
barx10
60x5
60x5
80x5
80x5
100x3
100x3
120x3
120x3
140x2
140x1
illegal wide bench - went about half a thumb length from rings, first time trying these so kept them light
60x6
60x6
80x6
80x6
90x6
90x6
incline db press
20x10
25x10
30x10
30x10
close grip lat pull down 4x10
chest supported row 4x15
hoff crushers 3 sets
lateral raises 4x8
rear delt raises 4x8
face pulls 4x25
seated chest press 4x25
tricep push downs 5x15
standing abs 4x15
bicep curls 4x10
bench
barx10
barx10
60x5
60x5
80x5
80x5
100x3
100x3
120x3
120x3
140x2
140x1
illegal wide bench - went about half a thumb length from rings, first time trying these so kept them light
60x6
60x6
80x6
80x6
90x6
90x6
incline db press
20x10
25x10
30x10
30x10
close grip lat pull down 4x10
chest supported row 4x15
hoff crushers 3 sets
lateral raises 4x8
rear delt raises 4x8
face pulls 4x25
seated chest press 4x25
tricep push downs 5x15
standing abs 4x15
bicep curls 4x10
AdamC16/06/18 @ 00:05
decided to add briefs back in as felt like somethings pulled in my leg
barx10
bax10
65x5
65x5
105x5
105x4
145x3
145x3
165x3
briefs on - boss briefs, they were tighter than i was expecting
185x3
185x3
205x3
225x2
245x1 - missed one side of the rack
was going to go 265 but no one to spot and at that weight i need someone to make sure im back in the rack
cambered bar squats,, tried 3 sets of these but i hate the bar we have, its too narrow for my stance so it either hits my knee or i have to push the bar forward.
ssb box squats W/briefs
110x5
130x5
150x5
170x3
190x3
speed deadlifts - 120kg bar weight + blue bands
pendlay rows
6x8
seated cable rows
6x10
dumbbell shrugs
4x10
suspended good mornings ssb. first time trying these so kept them light
70x5
70x5
80x5
90x5
100x5
standing abs
4x15
barx10
bax10
65x5
65x5
105x5
105x4
145x3
145x3
165x3
briefs on - boss briefs, they were tighter than i was expecting
185x3
185x3
205x3
225x2
245x1 - missed one side of the rack
was going to go 265 but no one to spot and at that weight i need someone to make sure im back in the rack
cambered bar squats,, tried 3 sets of these but i hate the bar we have, its too narrow for my stance so it either hits my knee or i have to push the bar forward.
ssb box squats W/briefs
110x5
130x5
150x5
170x3
190x3
speed deadlifts - 120kg bar weight + blue bands
pendlay rows
6x8
seated cable rows
6x10
dumbbell shrugs
4x10
suspended good mornings ssb. first time trying these so kept them light
70x5
70x5
80x5
90x5
100x5
standing abs
4x15
AdamC17/06/18 @ 16:38
speed bench and assistance day. nothing special
strict press
barx10
barx5
40x5
50x5
60x5
70x5
80x5 10kg up from last week
speed bench 60kg bar weight + doubled mini bands
9x3 using 3 different hand spacings
cambered squat bar bench
6x8
lateral raises 4x10
rear delts 4x10
facepulls 4x25
overhear tricep extensions 6x8
hammer strength lat pull down 4x15
machine flys 4x25
seated cable rows with medium grip 4x10
tate press 4x8
bench - just to get some blood flowing and get some growth
5x10 60kg
strict press
barx10
barx5
40x5
50x5
60x5
70x5
80x5 10kg up from last week
speed bench 60kg bar weight + doubled mini bands
9x3 using 3 different hand spacings
cambered squat bar bench
6x8
lateral raises 4x10
rear delts 4x10
facepulls 4x25
overhear tricep extensions 6x8
hammer strength lat pull down 4x15
machine flys 4x25
seated cable rows with medium grip 4x10
tate press 4x8
bench - just to get some blood flowing and get some growth
5x10 60kg
AdamC19/06/18 @ 01:38
deadlifts felt heavy today was pretty tired too
sumo
60x5
60x5
10x5
100x5
140x3
160x3
180x3
200x3
220x1 - this was slow, felt heavy and almost didnt budge at first
230x1 - raw beltless PB
conventional
160kg 9x3 - double overhanded all of these and it tore the skin off my thumbs, but carried on anyway
ssb box squats still working on getting speed back so only light
9x3
bent over rows
6x8
machine rows
6x10
hammer curls
6x10
reverse curls
4x10
SSb goodmornings
4x10
banded back extensions 4x15
standing abs
6x15
sumo
60x5
60x5
10x5
100x5
140x3
160x3
180x3
200x3
220x1 - this was slow, felt heavy and almost didnt budge at first
230x1 - raw beltless PB
conventional
160kg 9x3 - double overhanded all of these and it tore the skin off my thumbs, but carried on anyway
ssb box squats still working on getting speed back so only light
9x3
bent over rows
6x8
machine rows
6x10
hammer curls
6x10
reverse curls
4x10
SSb goodmornings
4x10
banded back extensions 4x15
standing abs
6x15
AdamC20/06/18 @ 22:06
bench day 20.6.18
strength slowly going back up, still another 45kg to go before my raw bench is back where it was
barx15
ba5x10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
140x3
150x1
CGBP 2 board with fat grips
60x10
60x10
80x8
80x8
100x8
100x8
incline db press
25x10
30x10
35x10
40x6
lat pull downs close grip
6x10
lateral raises
6x8
rear delt raises
6x8
hoff crushers 3 sets
bicep vurls
4x10
face pulls
4x25
chest supported rows
4x15
standing abs
4x15
seated chhest press
4x25
tricep pushdowns
8x15
strength slowly going back up, still another 45kg to go before my raw bench is back where it was
barx15
ba5x10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
140x3
150x1
CGBP 2 board with fat grips
60x10
60x10
80x8
80x8
100x8
100x8
incline db press
25x10
30x10
35x10
40x6
lat pull downs close grip
6x10
lateral raises
6x8
rear delt raises
6x8
hoff crushers 3 sets
bicep vurls
4x10
face pulls
4x25
chest supported rows
4x15
standing abs
4x15
seated chhest press
4x25
tricep pushdowns
8x15