Ross unequipped journal

Yes, I put two 20kg bumpers on top of each other on the floor, I stood on that and pulled from the floor, so the defecit was the width of two 20kg bumpers - certainnly wouldn't go any lower!

Any lower than that and you're having to deal with the bulls**t I have to cope with. My bloody start position is past legal depth on squat. I'm heavy excited about training tomorrow. Looking forward to hitting 75kg on squats hahaha. And 87kg on bench wooo haha

Sat 09/03/13 warmup stationary bike, hips tight as f**k today

Back squat low bar (new stance):

2x10xempty bar,unbelievably empty bar reps hurt on warmup

1x10x60kg,still wincing first couple reps

1x10x100kg,same again, slightly better feeling

1x10x125kg more sets on Tues, not keen to hit more today

Bench press:

60kgx10,

80kgx5,

100kgx2,

2x2x120kg nearly lost 2nd rep 1st set on racking, it went down on the LHS and was racked RHS, Louise couldn't catch it, so pressed it back up with left arm, nothing else could do lol!

1x2x125kg fast enough, not as snappy as last week though,

1x1x130kg missed 2nd past the middle misaligned bar path

Close grip bench: 3x5x105kg


Snatch grip barbell rows: 1x5x80kg, 4x10x60kg

A disapointing week, head not in it because of the damn injury dampening progress on squats and pulls. Hopefully will get a better run next week.

Important stuff to do next couple of days,need to hit lots of hip flexibility and piriformis stretching, my hips are next to no mobility right now!

I'm sure that with the food and rest, the bench will be snappier again. Still plenty of power behind that bench.

True it is going well. Got a dilemma, considering pain on start of a pull and first rep at depth in the squat, to minimise losses not sure whether to either (a)pick a target weight for the day & go all out for 2x8-10 with it like I used to when I had this injury before or (b) pick a target weight for the day and aim for 4-5 doubles.

Guess I've already answered my own question! The high rep all out is working hard for 1-2 sets for 8-10 so less painful first reps to experience! And heavy doubles would be more painful first reps - probably not smart!

Tues 12/03/13 warmup stationary bike

Back squats:

2x10xempty bar,

2x10x60kg,

2x100kg,

2x130kg painful,

2x150kg more painful, stopped!

Parallel box squats:

70kgx5,

120kgx5 same, thought cutting depth would help but didn't


Bench press olympic bar:

60kgx5,

80kgx5,

100kgx4,

5x2x120kg,

2x10x100kg, 1x8x100kg


Snatch grip chest supported barbell rows:

60kgx10,

80kgx5,

5x2x100kg,

3x10x80kg


Decided no more squats or deadlifts for a couple of weeks. Been doing lots of stretching etc to no effect. Maybe rest is the answer? Going to focus for now on bench/overhead or incline and upper back/lats for now.

strong 10 and 8. Sorry to hear the pain's still there though.
Also sorry I never made the gym. Had to do a bleep test with the youths in work tonight.

Thurs 14/03/13

Incline bench presses:

2x10x20kg,

2x5x60kg,

2x5x80kg,

3x5x90kg


Standing presses:

1x5x20kg,

1x5x40kg,

2x5x60kg,

3x5x70kg


Weighted pullups:

1x5x15kg, 1x5x20kg, 1x5x25kg

One arm dum$bell rows:

3x8x40kg


Curls: 1x10x30kg, 1x10x35kg, 1x10x40kg



YEAH BUDDY!

Lightweight baby.
I think that in time you might learn to love it, as crap as it seems at first. The bench'll probably benefit lots.

P.S. I think you've broken Dannys soul. I tried to teach him the ways of pressure testing but he failed to pass todays lesson and in fact, he crumbled trying to pressure me.
You've broken him.

It's because you touched him in his special place.

Before or after he asked me to get my balls out. I'd have done it too if you hadn't been doing those presses.

Sat 16/03/13 it's another hobby winding up Danny lol!

Decline bench press:

40kgx10,

60kgx10,

80kgx5,

100kgx5,

2x3x120kg nearly lost 2nd rep of first set as bench couldn't seem to take my weight plus the bar weight, the bench lifted off the floor towards the left lol, fixed the bench plus got someone to hold the uprights

3x12x100kg, 1x11x100kg & 1x10x100kg in between spotting zacks squats, benches, deadlifts and spotting Louise on bench


Weighted pullups: 5x4x25kg decent, moving along nicely!

One arm strict dumbell rows: 3x10x40kg

Strict Curls: 2x8x40kg, 1x6x45kg

Had fun with Danny again, gave zack a bollocking for slacking technique and general laziness when he thought I wasn't watching him, good first new shirt session for Louise, looking Promising. We got 100kg to touch only half reps in shirt with 80, followed by down work 5x8-10 with 62.5, the defecit deadlifts with 90kg standing on 2x25kg bumpers. Since it was light squat day for Zack got him to do 5x10x50kg, easily got 5x5x90kg made him do 7 on last set, still good tech. Bench getting there sets of 5 at 37.5kg. Danny was doing behind the neck presses and cleans with 45kg lol.

As regards my training, it was ok I suppose, itching to squat and pull again but holding back until I've been fixed at my physio appt a week on Wed.

So upper body bodybuilding style for now until I'm given the green light again to squat and pull....Light weight baby! Yeah buddy, aint nothin but a peanut!

Yeah buddy!
How you handling the bodybuild? Danny's gonna hang himself if you upset him anymore he looks miserable these days.
He really thinks you're actually pissed about all this stuff haha

Storage containers with steel floors. 15ft x 8ft are 23 quid a week. Still searching, I'm sure I could find better.