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rawlifter21/06/15 @ 11:55
20/6
Bench press
110x5
120x5
120x5
120x5
120x4
Deadlifts
190x5
230x5
Low block pulls
190x5
210x5
230x4
Bench press
110x5
120x5
120x5
120x5
120x4
Deadlifts
190x5
230x5
Low block pulls
190x5
210x5
230x4
rawlifter22/06/15 @ 10:03
Oxman said:Very decent work mate, looking strong...how's the knee now?
Hi Mate thanks for following, not sure to be honest - had one osteo appointment when it started hurting thinking it might just be tightness, but when I next tested it - i was still in pain when reversing the squat, so im having 2 weeks of squatting icing it regularly and going to see how it feels so fingers crossed (in the meantime im focusing on deads!
rawlifter23/06/15 @ 20:25
23/6
Bench
5x60
5x80
5x90
5x100
5x110
5x120
Slingshot
9x130
4x140
2x150
1 board press
10x85
10x90
10x90
2 board press
10x90
Cable crossovers
7.5x20
10x20
Bench
5x60
5x80
5x90
5x100
5x110
5x120
Slingshot
9x130
4x140
2x150
1 board press
10x85
10x90
10x90
2 board press
10x90
Cable crossovers
7.5x20
10x20
rawlifter said:
Hi Mate thanks for following, not sure to be honest - had one osteo appointment when it started hurting thinking it might just be tightness, but when I next tested it - i was still in pain when reversing the squat, so im having 2 weeks of squatting icing it regularly and going to see how it feels so fingers crossed (in the meantime im focusing on deads!
Hi Mate thanks for following, not sure to be honest - had one osteo appointment when it started hurting thinking it might just be tightness, but when I next tested it - i was still in pain when reversing the squat, so im having 2 weeks of squatting icing it regularly and going to see how it feels so fingers crossed (in the meantime im focusing on deads!
Fingers crossed you can sort it...hate having painful knees, makes everything feel crap.
Decent pressing there too mate.
rawlifter24/06/15 @ 20:35
Oxman said:
Fingers crossed you can sort it...hate having painful knees, makes everything feel crap.
Decent pressing there too mate.
Fingers crossed you can sort it...hate having painful knees, makes everything feel crap.
Decent pressing there too mate.
Yeah cheers mate - most annoying thing is i had been really working hard on my squat and was confident of a 220-230 at next comp ob well!
rawlifter24/06/15 @ 20:37
24/6
Deadlifts
150x5
190x5
220x1
240x4 - think i could have got a fifth but hands couldnt handle the re-grip after the forth oh well
Defecits stood on one bumper plate - every 60 sec beltless
190x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
Stiff legged deads
110x10
150x10
150x10
Machine curls
55x10
65x10
75x6
Decent session
Deadlifts
150x5
190x5
220x1
240x4 - think i could have got a fifth but hands couldnt handle the re-grip after the forth oh well
Defecits stood on one bumper plate - every 60 sec beltless
190x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
Stiff legged deads
110x10
150x10
150x10
Machine curls
55x10
65x10
75x6
Decent session
rawlifter26/06/15 @ 11:40
25/6
Beaten up, feeling a pain in my upper back. Jesus always injured! Wanted to train so thought id try a slingshot session to not beat myself up to much
Bench
60x5
80x5
slingshot on
100x10
120x10
140x4
Crap - rundown and need a rest left gym
Beaten up, feeling a pain in my upper back. Jesus always injured! Wanted to train so thought id try a slingshot session to not beat myself up to much
Bench
60x5
80x5
slingshot on
100x10
120x10
140x4
Crap - rundown and need a rest left gym
rawlifter18/09/15 @ 11:18
Well my neck/back is recovered and finally back in the gym after almost 3 months out?
So just to fill in what ive done in the last couple of weeks back so its here
Squat - 140x10, 150x8, 160x1, 170x1
Box Squat - 155x5
Stiff legged deadlifts - 140x6
Romanian deadlift - 100x15
Hip thrusts - 140x6
Good mornings - 160x4
Mainly been working legs/hams/glutes - waiting for tendonitis to clear up and start deadlifts and upper body work again.
So just to fill in what ive done in the last couple of weeks back so its here
Squat - 140x10, 150x8, 160x1, 170x1
Box Squat - 155x5
Stiff legged deadlifts - 140x6
Romanian deadlift - 100x15
Hip thrusts - 140x6
Good mornings - 160x4
Mainly been working legs/hams/glutes - waiting for tendonitis to clear up and start deadlifts and upper body work again.
rawlifter27/10/15 @ 09:13
Sat 24th
box squat to 170x5
Defecit Deadlift
180 x5
180 x5
180 x5
180 x5
180 x5
Mon 26th October
squat every 90 seconds
180x2
180x2
180x2
180x2
180x2
185x2
185x2
185x2
185x2
185x2
190x2
Defecit Deadlift
to
190x5
Mid grip lat pulls
54 x10 x10
Finally feeling better post injury, will train hard for 2 days before 10 days off rest then come back refreshed.
Think im not far off 220/225max so may look to hit that when im back then think about using the Russian squat cycle for the first time for a change and then following a max and rest perhaps smolov
box squat to 170x5
Defecit Deadlift
180 x5
180 x5
180 x5
180 x5
180 x5
Mon 26th October
squat every 90 seconds
180x2
180x2
180x2
180x2
180x2
185x2
185x2
185x2
185x2
185x2
190x2
Defecit Deadlift
to
190x5
Mid grip lat pulls
54 x10 x10
Finally feeling better post injury, will train hard for 2 days before 10 days off rest then come back refreshed.
Think im not far off 220/225max so may look to hit that when im back then think about using the Russian squat cycle for the first time for a change and then following a max and rest perhaps smolov
rawlifter24/11/15 @ 09:09
Forgot to log for a while as training up in the air post 10 weeks injury and 2 holidays so
Sunday 22/11/2015
Box squats
5x70
5x100
5x130
Belt on
5x150
5x160
5x170
5x175 PR!
Bench
5x40
5x60
5x70
5x70
5x70
5x70
Still suffering with injury - physio appointment this week praying I get it sorted
Deadlift beltless
5x70
5x120
5x150
5x180 - done there due to tomorrow training
Mon 23/11/2015
Squats
Beltless
5x70
5x100
5x130
3x150
Following sets every 90 sec
2x170
2x170
2x175
2x175
2x180
2x180
belt on
2x185
2x185
2x190
2x190
squats feeling good - gonna push this up for a bit then move onto Russian Squat Routine for first time
Seated leg curls - light as hamstring attachment feels sore
15x35
15x35
15x35
15x35
Medium grip back pull downs
10x50
10x60
8x10x70
Sunday 22/11/2015
Box squats
5x70
5x100
5x130
Belt on
5x150
5x160
5x170
5x175 PR!
Bench
5x40
5x60
5x70
5x70
5x70
5x70
Still suffering with injury - physio appointment this week praying I get it sorted
Deadlift beltless
5x70
5x120
5x150
5x180 - done there due to tomorrow training
Mon 23/11/2015
Squats
Beltless
5x70
5x100
5x130
3x150
Following sets every 90 sec
2x170
2x170
2x175
2x175
2x180
2x180
belt on
2x185
2x185
2x190
2x190
squats feeling good - gonna push this up for a bit then move onto Russian Squat Routine for first time
Seated leg curls - light as hamstring attachment feels sore
15x35
15x35
15x35
15x35
Medium grip back pull downs
10x50
10x60
8x10x70
rawlifter03/12/15 @ 09:39
Keep forgetting to log - my injuries are clearing up is the good news - tendonitis of the arm seems to have gone so should be back to almost everything soon so will have to get ona fixed plan
anyway Wednesday 2/12/2015
Beltless Squats
5x70
5x100
5x120
5x140
3x160
1x180
1x190
1x195 - bit hard but only 5kg of my previous pb at this
Squat doubles every 90seconds:
2x180
2x180
2x185
2x185
2x185
2x185
2x185
2x185
2x190 - hard
2x190 - hard
Everything getting better - weights will go up - may move beltless max to a separate day
Stiff legged deadlifts
10x60
10x100
10x120
10x120
10x140
Easy but training legs again sat and don't want to be too sore
Mid grip lat pulls
10x10x75
Watch this space improvements will be forthcoming
anyway Wednesday 2/12/2015
Beltless Squats
5x70
5x100
5x120
5x140
3x160
1x180
1x190
1x195 - bit hard but only 5kg of my previous pb at this
Squat doubles every 90seconds:
2x180
2x180
2x185
2x185
2x185
2x185
2x185
2x185
2x190 - hard
2x190 - hard
Everything getting better - weights will go up - may move beltless max to a separate day
Stiff legged deadlifts
10x60
10x100
10x120
10x120
10x140
Easy but training legs again sat and don't want to be too sore
Mid grip lat pulls
10x10x75
Watch this space improvements will be forthcoming
rawlifter07/12/15 @ 10:05
5/12/2015
Box squat
70x5
90x5
110x5
130x2
150x2
170x1
180x5 - PB - form broke down but felt easier than expected. Also this was with my hammys still tight from Thursday so I barely felt 100% so happy with this.
Box squat
70x5
90x5
110x5
130x2
150x2
170x1
180x5 - PB - form broke down but felt easier than expected. Also this was with my hammys still tight from Thursday so I barely felt 100% so happy with this.
rawlifter16/12/15 @ 23:12
Been slacking here but ill get the journal up to date for my own reference
Been back benching again bringing up the weight slowly
Also
15/12/2015
Squat every 90 seconds
2x180
2x185
2x185
2x185
2x185
2x185
2x190
2x190
2x190
2x190
Stiff legged deadlift
10x180
6x190 - will get 10 at this weight next time I do them
Been back benching again bringing up the weight slowly
Also
15/12/2015
Squat every 90 seconds
2x180
2x185
2x185
2x185
2x185
2x185
2x190
2x190
2x190
2x190
Stiff legged deadlift
10x180
6x190 - will get 10 at this weight next time I do them
rawlifter21/12/15 @ 09:34