Dont call it a come back
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AdamC22/06/18 @ 22:51
Squat day. still struggling to get a good set up with he monolift attachments and it shows.
bar x10
barx5
65x6
65x5
105x5
105x3
145x3
165x3
185x1
briefs on - boss briefs
185x1
205x1
225x1
245x1
265x1
285x1 - hit the damn hook on way up
was going to go 305 but my left forearm was killing.
SSB box squats in briefs
110x3
150x3
190x3
220x3
230x3 - pb
speed deadlifts
kept briefs on at first
sumo 160kg bar weight + blue bands which add 50kg at lockout
9x3
couldnt do conv in breifs so took them off and dropped bar weight to 120 plus blue bands
9x3
pendlay rows
100kg 4x6
seated cable rows
6x6
seated good mornings
110kg 6x6
left it at this as was tired as f**k
bar x10
barx5
65x6
65x5
105x5
105x3
145x3
165x3
185x1
briefs on - boss briefs
185x1
205x1
225x1
245x1
265x1
285x1 - hit the damn hook on way up
was going to go 305 but my left forearm was killing.
SSB box squats in briefs
110x3
150x3
190x3
220x3
230x3 - pb
speed deadlifts
kept briefs on at first
sumo 160kg bar weight + blue bands which add 50kg at lockout
9x3
couldnt do conv in breifs so took them off and dropped bar weight to 120 plus blue bands
9x3
pendlay rows
100kg 4x6
seated cable rows
6x6
seated good mornings
110kg 6x6
left it at this as was tired as f**k
AdamC26/06/18 @ 12:14
deadlift 25.6.18
sumo
60x5
60x5
100x5
100x3
140x3
160x3
180x1
200x1
220x1
240x1 - pb
250x1 - didnt budge at first walked off pissed and came back and pulled it.
conv
180x1
200x1
220x1
240x1 - lost balance at lockout, left it at this as hands were starting to hurt
SSB box squats
9x3
machine rows
4x8
bent over rows
4x6
hammer curls
6x10
reverse ez bar curls
6x10
goodmornings
4x10
banded back raise
4x15
standing abs
6x15
sumo
60x5
60x5
100x5
100x3
140x3
160x3
180x1
200x1
220x1
240x1 - pb
250x1 - didnt budge at first walked off pissed and came back and pulled it.
conv
180x1
200x1
220x1
240x1 - lost balance at lockout, left it at this as hands were starting to hurt
SSB box squats
9x3
machine rows
4x8
bent over rows
4x6
hammer curls
6x10
reverse ez bar curls
6x10
goodmornings
4x10
banded back raise
4x15
standing abs
6x15
AdamC28/06/18 @ 12:52
bench 27.6.18
bench
barx15
barx10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
140x3
160x1F - tweaked something in my left forearm so stopped there
slingshot - maddog
160x3
165x3
170x1
incline DB press
15x10
30x10
35x10
40x10
45x8
50x4
close grip lat pulldown
6x10
chest supported rows
2 plate x10
2 plate x10
3 plate x10
3 plate x10
4 plate x10
4 plate x10
laying triceps extension - first time trying these, hated them wont be doing them again
4x8
incline chest press 6x15
facepulls
4x20
tricep pushdowns
rope - 4x15
bar 4x10
hoff crushers 3 sets
lateral raises 6x8
rear delt raises 6x8
bicep curls 6x10
viking press
3x15 front
3x15 back
bench
barx15
barx10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
140x3
160x1F - tweaked something in my left forearm so stopped there
slingshot - maddog
160x3
165x3
170x1
incline DB press
15x10
30x10
35x10
40x10
45x8
50x4
close grip lat pulldown
6x10
chest supported rows
2 plate x10
2 plate x10
3 plate x10
3 plate x10
4 plate x10
4 plate x10
laying triceps extension - first time trying these, hated them wont be doing them again
4x8
incline chest press 6x15
facepulls
4x20
tricep pushdowns
rope - 4x15
bar 4x10
hoff crushers 3 sets
lateral raises 6x8
rear delt raises 6x8
bicep curls 6x10
viking press
3x15 front
3x15 back
AdamC29/06/18 @ 23:35
squat 29.06.18
box squats with AOA squat bar
barx10
barx5
65x5
65x5
105x5
145x3
165x5
165 plus 40kg chainx3
185 plus 40kg chainx3
had to leave it at that forearms were hurting so bad i couldnt even do my wrist wraps up.
SSB box squats bar weighs 32kg
152+40chainx3
172+40chainx3
192+40chainx3
212+40chainx3
232+40chainx1 -pb
sumo speed deadlifts - kept briefs on
180+50kg band tension
12x1
pendlay rows
100kg 6x6
seated cable rows
6x10
standing abs
6x15
seated good mornings
6x6
box squats with AOA squat bar
barx10
barx5
65x5
65x5
105x5
145x3
165x5
165 plus 40kg chainx3
185 plus 40kg chainx3
had to leave it at that forearms were hurting so bad i couldnt even do my wrist wraps up.
SSB box squats bar weighs 32kg
152+40chainx3
172+40chainx3
192+40chainx3
212+40chainx3
232+40chainx1 -pb
sumo speed deadlifts - kept briefs on
180+50kg band tension
12x1
pendlay rows
100kg 6x6
seated cable rows
6x10
standing abs
6x15
seated good mornings
6x6
AdamC02/07/18 @ 23:43
Post Edited: 02.07.2018 @ 23:56 PM by AdamC
speed bench & assistance 01.7.18strict press
barx10
barx10
50x5
60x5
70x5
80x5
85x3
40x10
40x10
50x10
50x10
speed bench
9x3
lateral raises
6x15
rear delt raises
6x15
hammer strenght lat pull downs
6x15
machine flys
10x10
overhead tricep extensions
8x8
wide grip seated cable rows
6x10
facepulls
4x25
tatepress
4x8
chest press machine 5x10 - tried a couple different machines but didnt like any of them
bench press
5x10
AdamC02/07/18 @ 23:54
deadlifts 2.7.18
sumo deadlifts all raw beltless
60x5
60x5
100x5
100x3
140x3
160x3
180x1
200x1
220x1
240x1
260x1 - PB - also the most ive ever pulled raw sumo
conv deadlift again raw beltless
180 6x3
machine rows 6x10
bent over rows need to work on these as my technique feels crap need to find a way that works for me
6x6
hammer curls
6x10
reverse curls
6x10
box squats ssb with red band - tension was crap going to try them doubled next time
9x3
ssb good mornings
3x10
banded back extensions with blue band
4x10
standing abs
4x15
sumo deadlifts all raw beltless
60x5
60x5
100x5
100x3
140x3
160x3
180x1
200x1
220x1
240x1
260x1 - PB - also the most ive ever pulled raw sumo
conv deadlift again raw beltless
180 6x3
machine rows 6x10
bent over rows need to work on these as my technique feels crap need to find a way that works for me
6x6
hammer curls
6x10
reverse curls
6x10
box squats ssb with red band - tension was crap going to try them doubled next time
9x3
ssb good mornings
3x10
banded back extensions with blue band
4x10
standing abs
4x15
AdamC07/07/18 @ 13:51
bench 4.7.18
Bench is still really slow to come back
barx10
barx10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
120x3
140x3
120+40kg chainsx2
120+40kg chainsx2
120+40kg chainsx2
incline db press
25x10
30x10
35x10
40x10
45x7
50x5
chest supported rows
2platesx10
2platesx10
3platesx10
3platesx10
4platesx10
4platesx10
lat pulldowns
close grip 3x10
wide grip 3x10
lateral raises 6x8
rear delt raises 6x8
skull crushers 8x8
machine press 4x25
bicep curls 6x10
facepulls 4x25
tricep pushdowns 8x10
cable cross overs 6x10
seated db press
20x10
25x10
30x7
30x7
standing abs 6x15
Bench is still really slow to come back
barx10
barx10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
120x3
140x3
120+40kg chainsx2
120+40kg chainsx2
120+40kg chainsx2
incline db press
25x10
30x10
35x10
40x10
45x7
50x5
chest supported rows
2platesx10
2platesx10
3platesx10
3platesx10
4platesx10
4platesx10
lat pulldowns
close grip 3x10
wide grip 3x10
lateral raises 6x8
rear delt raises 6x8
skull crushers 8x8
machine press 4x25
bicep curls 6x10
facepulls 4x25
tricep pushdowns 8x10
cable cross overs 6x10
seated db press
20x10
25x10
30x7
30x7
standing abs 6x15
AdamC07/07/18 @ 14:04
squats 06.7.18
ssb raw squats
barx10
barx10
72x5
72x5
112x5
112x5
152x3
172x1
192x1
ssb box squats with briefs
192x3
212x3
232x3
252x3
272x1
292x1 - pb
302x1 - pb - wobbled a bit and lost line but managed to recover it
speed deadlifts in briefs
180kg bar weigh 50kg band tension
13x1
pendlay rows
100x6
100x6
120x6
120x6
120x6
120x6
seated close grip cable rows
6x10
seated good mornings tried bow bar but hated it, bar kelt slipping
6x6
dumbell shrugs
50x10
50x10
60x10
60x10
60x10
standing abs
8x15
ssb raw squats
barx10
barx10
72x5
72x5
112x5
112x5
152x3
172x1
192x1
ssb box squats with briefs
192x3
212x3
232x3
252x3
272x1
292x1 - pb
302x1 - pb - wobbled a bit and lost line but managed to recover it
speed deadlifts in briefs
180kg bar weigh 50kg band tension
13x1
pendlay rows
100x6
100x6
120x6
120x6
120x6
120x6
seated close grip cable rows
6x10
seated good mornings tried bow bar but hated it, bar kelt slipping
6x6
dumbell shrugs
50x10
50x10
60x10
60x10
60x10
standing abs
8x15
AdamC10/07/18 @ 13:55
deadlift 9.7.18
Stayed beltless for all my deadlifts
sumo
60x5
60x5
100x5
100x3
140x3
160x1
180x1
210x1
230x1
250x1
270x1 - pb
conv
220 7x1
speed squats with doubled red bands
9x3
machine rows 6x10
bent over rows 6x6
hammer curls
6x10
bicep curl machine
6x10
machine pull overs 4x15
standing abs
6x15
ssb good mornings
4x10
Stayed beltless for all my deadlifts
sumo
60x5
60x5
100x5
100x3
140x3
160x1
180x1
210x1
230x1
250x1
270x1 - pb
conv
220 7x1
speed squats with doubled red bands
9x3
machine rows 6x10
bent over rows 6x6
hammer curls
6x10
bicep curl machine
6x10
machine pull overs 4x15
standing abs
6x15
ssb good mornings
4x10
AdamC10/07/18 @ 23:55
volume/mobility/conditioning day 10.7.18
Have added in a day with some volume and conditioning as i have to drop some body fat due to some health issues. keeping it fairly simple and will build it up as my fitness and conditioning improves
defrancos limber 11
defrancos simple 6
10x10 squats medium stance with bow bar these were horrible
10x10 deadlifts
10x10 shrugs
6x10 ab raises
6x10 back extensions
prowler few runs forward and backwards
battle ropes - never done these before so only half had an idea what i was doing just did some 30 second bursts
Have added in a day with some volume and conditioning as i have to drop some body fat due to some health issues. keeping it fairly simple and will build it up as my fitness and conditioning improves
defrancos limber 11
defrancos simple 6
10x10 squats medium stance with bow bar these were horrible
10x10 deadlifts
10x10 shrugs
6x10 ab raises
6x10 back extensions
prowler few runs forward and backwards
battle ropes - never done these before so only half had an idea what i was doing just did some 30 second bursts
AdamC13/07/18 @ 14:23
bench 11.7.18
bench strength is finally starting to slowly come back
barx15
barx10
60x5
60x5
80x5
80x5
100x5
100x5
120x5
120x5
140x3
150x1
160x1
illegal wide bench
60x6
70x6
80x6
90x6
100x6
100x6
incline db press
25x10
30x10
35x10
40x10
45x8
50x4
close grip lat pull downs
6x10
chest supported rows
2plates x10
2platesx10
3platesx10
3platesx10
4platesx10
4platesx10
lateral raises
6x8
raise delt raises
6x8
skull crushers
6x8
seated db press
20x10
25x10
30x8
30x7
bicep curls
6x10
facepulls
4x25
tricep pushdowns
8x10
standing abs
6x15
bench strength is finally starting to slowly come back
barx15
barx10
60x5
60x5
80x5
80x5
100x5
100x5
120x5
120x5
140x3
150x1
160x1
illegal wide bench
60x6
70x6
80x6
90x6
100x6
100x6
incline db press
25x10
30x10
35x10
40x10
45x8
50x4
close grip lat pull downs
6x10
chest supported rows
2plates x10
2platesx10
3platesx10
3platesx10
4platesx10
4platesx10
lateral raises
6x8
raise delt raises
6x8
skull crushers
6x8
seated db press
20x10
25x10
30x8
30x7
bicep curls
6x10
facepulls
4x25
tricep pushdowns
8x10
standing abs
6x15
AdamC09/08/18 @ 18:42
deadlift 6.8.18
training has been off and on alst 2-3 weeks as something in my back/glute went and has been giving me loads of issues so just trying to work around it till its sorted
sumo deads all beltless
60x5
60x5
100x5
100x5
140x3
160x2
180x1
220x1
240x1
260x1
280x1F - just wasnt strong enough today
conv
140 5x5
machine rows
6x10
hammer strength lat pull down machine
10x10
hammer curls
6x10
bicep curls ez bar
6x10
training has been off and on alst 2-3 weeks as something in my back/glute went and has been giving me loads of issues so just trying to work around it till its sorted
sumo deads all beltless
60x5
60x5
100x5
100x5
140x3
160x2
180x1
220x1
240x1
260x1
280x1F - just wasnt strong enough today
conv
140 5x5
machine rows
6x10
hammer strength lat pull down machine
10x10
hammer curls
6x10
bicep curls ez bar
6x10
AdamC09/08/18 @ 18:52
bench 8.8.18
pressing strength slowly coming back. still haing issues with back so couldnt geta very good set up
raw bench
barx10
barx10
60x5
60x5
80x5
100x5
120x3
140x1
160x1
170x1 - felt fairly easy
incline db press
25x10
30x10
35x10
40x10
45x10
50x8
lateral raises
8x8
rear delt raises
8x8
close grip lat pull downs
6x10
hammer strength lat pull down
10x10
skull crushers
6x8
seated DB press
20x10
25x10
30x10
35x10
face pulls
4x25
tricep pushdowns
6x15
tricep pushdowns with rope
4x20
pressing strength slowly coming back. still haing issues with back so couldnt geta very good set up
raw bench
barx10
barx10
60x5
60x5
80x5
100x5
120x3
140x1
160x1
170x1 - felt fairly easy
incline db press
25x10
30x10
35x10
40x10
45x10
50x8
lateral raises
8x8
rear delt raises
8x8
close grip lat pull downs
6x10
hammer strength lat pull down
10x10
skull crushers
6x8
seated DB press
20x10
25x10
30x10
35x10
face pulls
4x25
tricep pushdowns
6x15
tricep pushdowns with rope
4x20
AdamC11/08/18 @ 17:55
squats 10.8.18
session went better than expected. left glute and left side of lower back hurt pretty much constantly, but started to hurt less the more weight i put on the bar so ended up with a couple raw pbs
squat 25kg squat bar
65x5
65x5
105x5
105x5
145x3
165x3
185x1
205x1
225x1
245x1 - pb
SSB box squats bar weighs 32kg
72x3
112x3
132x3
152x3
172x3
192x3
212x1
222x1 - pb
hammer strength lat pull downs
10x10
hammer strength kneeling leg curl
6x10
seated cable rows
6x10
seated GMs
5x5
session went better than expected. left glute and left side of lower back hurt pretty much constantly, but started to hurt less the more weight i put on the bar so ended up with a couple raw pbs
squat 25kg squat bar
65x5
65x5
105x5
105x5
145x3
165x3
185x1
205x1
225x1
245x1 - pb
SSB box squats bar weighs 32kg
72x3
112x3
132x3
152x3
172x3
192x3
212x1
222x1 - pb
hammer strength lat pull downs
10x10
hammer strength kneeling leg curl
6x10
seated cable rows
6x10
seated GMs
5x5
AdamC14/08/18 @ 13:36
speed bench and assistance work 12.8.18
OHP
barx10
barx10
60x5
65x5
70x5
75x5
80x5
85x5
speed bench against double minis
9x3
bow bar bench
8x8
lateral raises
6x12
rear delt machine
6x10
Hammer strength lat pull down
10x10
standing triceps extentions
8x8
machine flys
10x10
wide grip seated cable rows
6x10
face pulls
4x25
CGBP 2 board with fat grips
6x6
OHP
barx10
barx10
60x5
65x5
70x5
75x5
80x5
85x5
speed bench against double minis
9x3
bow bar bench
8x8
lateral raises
6x12
rear delt machine
6x10
Hammer strength lat pull down
10x10
standing triceps extentions
8x8
machine flys
10x10
wide grip seated cable rows
6x10
face pulls
4x25
CGBP 2 board with fat grips
6x6