Toe dipping into the wold of Strength training
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Rodger26/01/17 @ 21:42
Post Edited: 26.01.2017 @ 21:43 PM by Rodger
Billytheold said:Have you ever pulled an anchor chain? I got a 600 pound one. Vomit vomit vomit kooolaid. Thank you for your support. One thing about you Roger is that you always been cool to me. It must be rough sometimes responding to my stupidity. Anyway never be a Richard cranium. I will throw down for you bro! Remember when I first got on here? I was being cool and not mentioning any names rode my arse for no reason? I acted crazy??
You never tried to low blow me. I been drinking dark beer from a brewery go steelers later
You never tried to low blow me. I been drinking dark beer from a brewery go steelers later
Good post mate. You seem cool Billy!
I've done some sort of frame drag in a comp but not an anchor chain.
26th Jan
a.m.
My back is in a mess. Seeing sports therapist tomorrow it's semi locked up.
Squat
8x20
5x60
3x100
8x132.8
8x132.5
6x142.5
6x142.5
4x152.5
4x152.5
Really hard going and took ages!
Bench
10x20
8x40
5x65
8x82.5
8x82.5
Ran out of time for anything else and back to work....
p.m.
Bench
Warm up again
6x87.5
6x87.5
4x92.5
4x92.5
Pretty poor. Upper back started hurting like a pulled muscle.
Deadlift
5x60
3x100
3x140
3x170
3x170
3x170
3x170
3x170
3x170
Deadlift has been a real nemesis lately but still re-working on technique and these actually felt OK, not easy mind you, and given back is all stiff, quite happy tonight!
Seated DB press / lat pull down ss
5x12.5
5x17.5
10x22.5 / 10x114
8x22.5 / 10x114
7x22.5 / 10x114
Finito.
Rodger30/01/17 @ 21:22
30th Jan
Paused squat
8x20
5x60
3x80
2x112.5
4x127.5
4x127.5
4x127.5
4x127.5
Floor press
5x60
8x85
8x85
8x85
Don't like these!
Back extension / reverse hyper ss
3x10 / 3x10
Pendlay Row
8x75
8x75
8x75
DB bench, high incline / chest supported DB row ss
10x25 / 10x25
10x25 / 10x25
10x25 / 10x25
Drank too much sat night and this session was a f#cking struggle!
Paused squat
8x20
5x60
3x80
2x112.5
4x127.5
4x127.5
4x127.5
4x127.5
Floor press
5x60
8x85
8x85
8x85
Don't like these!
Back extension / reverse hyper ss
3x10 / 3x10
Pendlay Row
8x75
8x75
8x75
DB bench, high incline / chest supported DB row ss
10x25 / 10x25
10x25 / 10x25
10x25 / 10x25
Drank too much sat night and this session was a f#cking struggle!
Billytheold30/01/17 @ 22:02
Ii may front squat like sort of a warm up to around 70% before I get to the nitty gritty. Since I been yoking it and farmers. Regular squats 1 x a week. You are a decent squatters
Rodger31/01/17 @ 13:33
Billytheold said:Ii may front squat like sort of a warm up to around 70% before I get to the nitty gritty. Since I been yoking it and farmers. Regular squats 1 x a week. You are a decent squatters
Cheers!
31st Jan
Cable row / weighted press up ss
3x10xfull +15kg / 3x10+20kg
Chest supported rear fly / Db Cuban press ss
3x8 10kg / 3x8 5kg
Face pull / rear fly ss
3x8 half stack / 3x8 7kg
brocerslrd02/02/17 @ 05:55
Rodger02/02/17 @ 13:44
brocerslrd said:Squats and deads look to be moving up there even with s dodgy back
Slowly yes mate I think. Back still very stiff, lower and middle. thinking of adding some yoga stuff in at home.
1st Feb
Deadlift
5x60
5x100
5x135 d.o.h
straps on
5x135
4x157.5
4x157.5
3x180
3x180
last 2 sets iffy
Bench
5x75
5x75
4x85
4x85
3x95
3x95
Front squat
4x100
4x100
4x100
4x100
Dog s**t
DB High incline Bench / DB chest supported row ss
10x25 / 10x25
10x25 / 10x25
10x25 / 10x25
Cable Row / Weighted Press up ss
10xstack +15kg / 8x +20kg
10xstack +15kg / 8x +20kg
10xstack +15kg / 8x +20kg
1st new 4 week training block completed. f**king f**ked!
Rodger07/02/17 @ 17:31
7TH Feb
Squat
8x20
7x60
3x100
1x120
4x137.5
4x137.5
4x137.5
4x137.5
4x137.5
4x137.5
Bench
8x20
8x40
5x65
3x75
6x85
6x85
6x85
6x85
Paused Squat
4x117.5
4x117.5
4x117.5
4x117.5
DB high incline / DB chest supported row ss
8x25 / 10x25
8x25 / 10x25
8x25 / 8x25
Roll out / Weighted hyper ss
10 / 10+5kg
10 / 10+5kg
10 / 10+5kg
Squat
8x20
7x60
3x100
1x120
4x137.5
4x137.5
4x137.5
4x137.5
4x137.5
4x137.5
Bench
8x20
8x40
5x65
3x75
6x85
6x85
6x85
6x85
Paused Squat
4x117.5
4x117.5
4x117.5
4x117.5
DB high incline / DB chest supported row ss
8x25 / 10x25
8x25 / 10x25
8x25 / 8x25
Roll out / Weighted hyper ss
10 / 10+5kg
10 / 10+5kg
10 / 10+5kg
Rodger09/02/17 @ 13:25
8th Feb
Close Grip Bench
8x20
8x40
3x65
5x75
5x75
5x75
5x75
5x75
Deadlift
5x60
3x100
3x130
Straps
4x160
4x160
4x160
4x160
4x160
4x160
Pendlay Row
6x75
6x75
6x75
8x75
DB Seated Press / Lat Pull Down ss
8x22.5 / 10x114
8x22.5 / 10x114
8x22.5 / 8x114
Inverse Row / Weighted Press up
8xbw / 8+15kg
8xbw / 8+15kg
8xbw / 8+15kg
Barbell Curl / Skulls
8x25 / 10x25
8x25 / 10x25
Face Pull / DB y-t-w
8xhalf stack / 8x3
8xhalf stack / 8x3
Close Grip Bench
8x20
8x40
3x65
5x75
5x75
5x75
5x75
5x75
Deadlift
5x60
3x100
3x130
Straps
4x160
4x160
4x160
4x160
4x160
4x160
Pendlay Row
6x75
6x75
6x75
8x75
DB Seated Press / Lat Pull Down ss
8x22.5 / 10x114
8x22.5 / 10x114
8x22.5 / 8x114
Inverse Row / Weighted Press up
8xbw / 8+15kg
8xbw / 8+15kg
8xbw / 8+15kg
Barbell Curl / Skulls
8x25 / 10x25
8x25 / 10x25
Face Pull / DB y-t-w
8xhalf stack / 8x3
8xhalf stack / 8x3
brocerslrd09/02/17 @ 20:10
Rodger09/02/17 @ 22:00
brocerslrd said:How's the back doing?
Still gets stiff. Trying to add in more movement mate. Spent 20 mins stretching tonight and doing a few yoga bits. Had a lower body massage Friday (then an upper one Sunday but that was more coincidental really)
brocerslrd10/02/17 @ 08:53
Rodger10/02/17 @ 17:10
brocerslrd said:Keep at it mate and it should settle down
Aye hopefully mate. It's been quite a while...
10th Feb
Squat
8x60
3x100
2x120
4x137.5
4x137.5
4x137.5
4x137.5
4x137.5
4x137.5
Bench
8x20
8x50
3x75
6x85
6x85
6x85
6x85
Pin Squat
3x60
4x115
4x115
4x115
4x115
Rank!
DB High incline / DB chest supported row
8x25 / 10x25
10x25 / 10x25
10x25 / 10x25
Rodger14/02/17 @ 22:18
Post Edited: 14.02.2017 @ 23:12 PM by Rodger
11th FebDeadlift
8x60
5x100
3x130
4x160 d.o.h
4x160 mixed grip
Straps on
4x160
4x160
4x160
4x160
Still s**te
Pendlay Row
6x75
6x75
6x75
6x75
Paused deadlift
4x135
Nosebleed
4x135
4x135
4x135
DB seated press / lat pull down ss
8x22.5 / 10x114
8x22.5 / 10x114
8x22.5 / 10x114
Inverse row / weighted press up
8xbw / 8xbw+15
8xbw / 8xbw+15
8xbw / 8xbw+15
EZ bar curl / EZ bar skulls ss
8x40 / 10x40
8x40 / 10x40
8x40 / 10x40
Face pull / DB y-t-w ss
10x1/3 stack / 10x3
10x1/3 stack / 10x3
10x1/3 stack / 10x3
Roll out / weighted back ext ss
10 / 10xbw+5
10 / 10xbw+5
10 / 10xbw+5
Struggling with these as had doms in my abs from about 6 days ago lol
14th Feb
a.m.
Squat
6x60
5x100
2x125
5X147.5
5x147.5
4x157.5
4x157.5
Belt on
3x167
3x167
Wasn't happy with last 2.
Bench
8x20
5x50
5x75
5x90
5x90
4x95
4x95
3x102.5
3x102.5
Strangely, last 2 sets were best!
p.m.
Paused squat
5x60
3x100
3x137.5
3x137.5
3x137.5
DB high incline / DB chest supported row
8x30 / 8x30
8x30 / 8x30
8x30 / 8x30
Rodger15/02/17 @ 17:03
Post Edited: 16.02.2017 @ 12:45 PM by Rodger
15th FebTired from late night and a bit of fizzy wine. Generally tired from yesterday’s session too.
Close grip Bench
8x20
5x45
5x65
3x85
3x85
3x85
3x85
3x85
Deadlift
6x60
5x100
3x140
1x160
Straps on
3x180
3x180
3x180
3x180
3x180
s**te form. Hurt myself again. Need some form input if possible. I cant seem to put into practice what I know I should be doing. 180kg should NOT feel this hard!
Pendlay Row
3x87.5
3x87.5
3x87.5
3x87.5
3x87.5
Felt s**te because of lower back
DB Seated press / Lat Pull down ss
5x20
6x25 / 8x128
6x25 / 8x128
6x25 / 8x128
6x25 / 8x128
Inverted Row / Weighted press up ss
8xbw / 8xbw+15
8xbw / 8xbw+15
8xbw / 8xbw+15
8xbw / 8xbw+15
face pull / DB y-t-w ss
8x1/3 stack / 8x4
8x1/3 stack / 8x4
8x1/3 stack / 8x4
8x1/3 stack / 8x4
Roll out / weighted back extn. ss
8x10 / 8xbw+10
8x10 / 8xbw+10
8x10 / 8xbw+10
8x10 / 8xbw+10
brocerslrd15/02/17 @ 20:16
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