Future fat bastard training

Training 2/9/17

Strict press

Bar 2x10
60kg x 3
60kg x 2
80kg x 2
90kg x 4 (pb4)
90kg x 3 f4
75kg x 3
75kg x 3

Tricep pushdowns

25kg x 10
30kg x 10
35kg x 7

Bicep curls

15kg x 5,5,5,5

Training 4/9/17

Squat

Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
200kg x 10 (pb10)
200kg x 5
200kg x 5
200kg x 5 - paused

Training 5/9/17

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
135kg x 5
135kg x 5
135kg x 5
135kg x 4

Notes

Left it there. I wanted 5x5 and the weight felt fine but the old shoulder injury has returned and it was agony right from the first set. Hopefully I can keep on top of my rehab a bit more and I'm off to see a new physio on Monday. This shoulder injury needs to be put behind me once and for all. It's not as bad as it has been but I've not been able to bench properly since February last year now and it's holding up the progress

Training 8/9/17

Front squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 3
120kg x 5
Belt on
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Strict press

Bar x 10
60kg x 3
60kg x 2
80kg x 2
90kg x 1

Notes

I always struggle on overhead after work. The first place I lose my power is in the shoulders when I'm tired

I make you right sir...

I think shoulder power is a good indicator of condition. My shoulders are old, rippled and fooked

Mine aren't too great either. I've had a shoulder injury since Feb 2016 and it's really hindered my bench progress. I benched 175 when I was 21 and now at 24 I'm only on 180. I'm seeing a new physio on Monday though so hopefully he'll fix me. I really want to make some good progress in 2018

Training 10/9/17

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
Straps on
220kg x 1
Belt on
230kg x 8
230kg x 10 (pb10)

Training 11/9/17

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
210kg x 5 (pb5 beltless)
Belt on
210kg x 5
210kg x 5
210kg x 5
210kg x 5

Training 12/9/17

Notes

I had physio on my right shoulder yesterday. He identified a couple of problems and worked on them. It was painful

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 6
140kg x 5
140kg x 3

Tricep pushdowns

10,10,10,10,20

Dips

50kg x 5
50kg x 5
50kg x 5

Tried flies and pec Dec but they hurt

Notes

During the warm up my shoulder felt better but began to hurt on the working set and by the third set on 140 it was very painful. It was supposed to be a set of 5 but it was pain, not strength that stopped me. There were a couple of good signs after the physio though so fingers crossed he can get to the bottom of this shoulder problem once and for all. I next see him on the 30th

Training 13/9/17

Front squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 3
Belt on
130kg x 2 - bar was slipping
130kg x 5 (pb5)
130kg x 4
130kg x 4
130kg x 4

Strict press

Bar x 10
60kg x 3
60kg x 2
80kg x 1
90kg x fail

Notes

I'm going to scrap overhead for a while. It's so inconsistent and I'm not really making much progress. I'm going to leave it for the rest of this cycle to give my shoulder more time to heal

Training 14/9/17

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
Straps on
220kg x 1
Belt on
240kg x 8 (pb8)
240kg x 5
240kg x 5
240kg x 5

Training 17/9/17

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 4
145kg x 3
145kg x 1 - pain too bad in shoulder

Reluctantly left it there. I wanted 3x3 on 145kg.

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Belt on
222.5kg x 5 (pb5)
220kg x 5
220kg x 5

Bench press round 2

Bar x 10
60kg x 5
100kg x 1
130kg x 1
145kg x 3

Training 18/9/17

Front squat

Bar x 10
Bar 2x5
60kg x 5
60kg x 5
Belt on
100kg x 3
140kg x 3
140kg x 3
140kg x 3

Training 25/9/17 after a week in Fuerteventura

Front squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 3
140kg x 1
Belt on
150kg x 3
150kg x 3
150kg x 3

Training 26/9/17

Bench press

Bar 3x10
60kg x 10
60kg x 5
100kg x 3
120kg x 1
140kg x 1
100kg x 8

AMH press

Bar x 5
Bar x 5
Bar x 5

Tricep pushdowns

30kg x 10,10
35kg x 6

Flies

10kg x 10
15kg x 10,10

Notes

This is not the main benching for this week. It's just trying to activate the muscle memory for the main benching later in the week where I'll go for 150 3x3