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Slowgress

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LeedsMiniPower		Slowgress	24-08-2014 @ 19:06
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Decided to start a new journal as this month I started a new job and moved house, I also have the small matter of my first child being due any day now. My lifts haven't really progressed in some time with my deadlift getting worse, I think a combination of not cycling and training through injuries hasn't helped. This week all I have done is some rehab work at home and went for a sports massage, I am booked in for another session next week and the plan is to go once a month. Still unsure exactly what to do, in my mind the plan is have a few more weeks off squats and deads but still do some leg work. Sunday 10 mins mobility work Single leg press 10 10 10 10 Calf extension 20 20 20 20 Lying ham raise 10 10 10 10 Bodyweight squat 15 15 15 15 Seated BTN press 10 x 20kg 10 x 20kg 10 x 20kg 10 x 20kg side db raise 10 x 6kg 10 x 6kg 10 x 6kg 10 x 6kg Wide arm pullups 5 5 5 Seated cg row 10 10 10 10 Band pull aparts 10 10 10 10 GHR Situps 10 10 10 10 Plank 30 seconds 30 seconds 30 seconds Barbell curls 10 x 25kg 10 x 25kg 10 x 25kg 10 x 25kg Hammer curls 12 x 12.5kg 12 x 12.5kg 12 x 12.5kg 12 x 12.5kg
LeedsMiniPower		...	25-08-2014 @ 18:17
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Monday 10 mins mobility work Bench 10 x bar 5 x 60kg 5 x 80kg 5 x 100kg 5 x 120kg 5 x 140kg paused 5 x 140kg paused 5 x 140kg paused 5 x 120kg cg 5 x 120kg cg 5 x 120kg cg Barbell shrugs 8 x bar 8 x 40kg 8 x 50kg 8 x 50kg Facepulls 8 8 8 8 Tricep pushdown with green bands 10 10 10 10 Single arm tricep pushdown 10 10 10 10 Standing calf raise 20 20 20 20 V situps 10 10 10 10 10 mins mobility work
LeedsMiniPower		...	27-08-2014 @ 08:26
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Tuesday 10 mins mobility work.foam roller at home
n3ver3nder		...	27-08-2014 @ 16:40
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265 645.0 kgs @ 99kgs UnEq	LeedsMiniPower said:not cycling Lol.
LeedsMiniPower		...	27-08-2014 @ 16:52
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Fool
LeedsMiniPower		...	27-08-2014 @ 20:40
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Weds 15 mins mobility work,foam roller,band work Leg press - narrow 10 10 10 10 10 Leg press - wide 8 8 8 Flat db chest press 10 x 20kg 10 x 25kg 10 x 30kg 10 x 35kg 10 x 40kg Incline db chest press 5 x 45kg 5 x 45kg 10 x 45kg 10 x 45kg Standing calf raise 20 20 20 20 Hypers 10 10 10 10 Swiss ball situps 10 10 10 10 Barbell curls 10 x 35kg 10 x 35kg 10 x 35kg 10 x 35kg Hammer curls 10 x 17.5kg 10 x 17.5kg 10 x 17.5kg 10 x 17.5kg 5 mins stretching glutes/hockey ball
LeedsMiniPower		...	29-08-2014 @ 08:36
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Thursday 30 mins sports massage. 2 mile walk
LeedsMiniPower		...	29-08-2014 @ 21:00
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Friday 10 mins mobility Box jumps 5 5 5 5 Calf extension on leg press 20 20 20 20 20 Lunges 8 8 8 8 Seated db shoulder press 10 x 15kg 10 x 20kg 10 x 25kg 8 x 30kg 8 x 35kg 8 x 40kg Side db raise 12 x 6kg 12 x 6kg 12 x 8kg 12 x 8kg KB Shrugs 12 x 32kg 12 x 32kg 12 x 32kg 12 x 32kg Front barbell raise 6 x 20kg 6 x 20kg 6 x 20kg 6 x 20kg Hypers + 5kg 10 10 10 10 GHD Situps + 5kg 6 6 6 6 Band pull aparts 10 10 10 10 Barbell curls 20 x 25kg 20 x 25kg 20 x 25kg 20 x 15kg 20 x 15kg Tricep pushdown 20 20 20 20 20 5 mins stretching glutes/foam roller/hockey ball
LeedsMiniPower		...	30-08-2014 @ 18:06
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Saturday 10 mins mobility Wide arm pullups 5 5 5 + 10kg 5 + 15kg 5 + 20kg Leg press 10 10 10 10 10 15 Meadows row 10 x 40kg 10 x 50kg 10 x 50kg 10 x 50kg Lying ham raise 10 10 10 10 Standing calf raise 20 20 20
LeedsMiniPower		...	01-09-2014 @ 20:56
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Monday 5 mins upper body mobility work Bench (Week 1 session 1) 10 x bar 8 x 60kg 2 x 80kg all paused from here on 2 x 100kg 2 x 120kg 2 x 140kg 1 x 160kg 1 x 170kg 5 x 150kg 5 x 150kg 5 x 150kg Squats (week 1 session 1) 5 x bar 5 x bar 2 x 70kg 2 x 120kg 2 x 150kg 2 x 175kg belt on 2 x 195kg 2 x 195kg 2 x 195kg 2 x 195kg 2 x 195kg 2 x 195kg Incline bench 10 x bar 8 x 60kg 5 x 80kg 5 x 100kg 5 x 120kg Barbell shrugs 8 x 20kg 8 x 50kg 8 x 50kg 8 x 70kg Tricep pushdown 20 20 20 20 20 Lying db tricep extension 8 x 20kg 8 x 20kg 8 x 20kg 8 x 20kg
Appetite		...	02-09-2014 @ 12:14
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Very nice training mate. What are you building towards?
LeedsMiniPower		...	02-09-2014 @ 13:49
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Started a Russian master routine on squats (2 sessions a week which suits me) For Bench a Brad Gillingham cycle (Again 2 sessions a week, 1 session with a heavy single then some reps and the 2nd session very light) For dead's it very basic with just one session per week and a deload every 4 weeks. I'm hoping this will help keep my lower back/glutes feeling good. Wasn't planning on doing anymore comps this year but decided last night to do the one in Sheffield. Just going to treat it like a day in the gym and any pb's would be a bonus.
EllD90		...	02-09-2014 @ 20:21
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	I like the look of his bench program, you done it before? Doing any other pressing exercises alongside it?
jimmyf		...	02-09-2014 @ 20:56
Member 4098, 532 posts SQ 235, BP 150, DL 260 645.0 kgs @ 93kgs UnEq	whens the sheffield one Sob?
LeedsMiniPower		...	03-09-2014 @ 09:57
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	18th October Jimmy you fancy it? Elliot - Yeh overhead pressing will be Weds, this is my new split of your interested. Monday - Heavy bench,back squat,incline bench,shrugs, 2 x tricep exercises. Weds - Conv deads, strict press,front raise,seated db shoulder press,side raise,hypers,wide grip pullups, 2 x bicep exercises. Fri - Back squat,light bench, heavy db chest press,chest supported barbell row,facepulls,band pull aparts,meadows row. Sat - Fun day, maybe try some oly stuff,leg machines,core bb stuff etc Going to try and stay quite strict and just do the listed movements. This journal sounds like Savages I need to get some vids up.

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