Future fat bastard training
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93hopkinsonr29/09/17 @ 23:58
Training 29/9/17
Squat
Bar x 10
Bar x 5
62.5kg x 10
62.5kg x 5
102.5kg x 5
102.5kg x 3
142.5kg x 3
182.5kg x 1 - paused
Belt on
222.5kg x 1 - paused (pb)
230kg x 2 (pb2)
Wraps on
230kg x 3
Notes
Disappointing but that my first heavy session after my holiday and my body just wasn't feeling it. The plan was 230 3x5. I have 5 heavy days in a row now though so hopefully get back into the swing of things
Squat
Bar x 10
Bar x 5
62.5kg x 10
62.5kg x 5
102.5kg x 5
102.5kg x 3
142.5kg x 3
182.5kg x 1 - paused
Belt on
222.5kg x 1 - paused (pb)
230kg x 2 (pb2)
Wraps on
230kg x 3
Notes
Disappointing but that my first heavy session after my holiday and my body just wasn't feeling it. The plan was 230 3x5. I have 5 heavy days in a row now though so hopefully get back into the swing of things
93hopkinsonr01/10/17 @ 16:22
Training 30/9/17
After second physio session
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 3
150kg x 3
Tricep pushdowns
30kg x 10
35kg x 8,8
AMH press
Bar x 6,6,6
After second physio session
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 3
150kg x 3
Tricep pushdowns
30kg x 10
35kg x 8,8
AMH press
Bar x 6,6,6
93hopkinsonr01/10/17 @ 16:53
Training 1/10/17
Another f**king problem. After watching the giants live Manchester last night, and having not been able to deadlift for nearly 3 weeks due to holiday and work, I was so pumped up to train today. Got to the gym to train and injured myself on my first set wth the bar. I persevered a bit but stopped when it became too painful
Sumo deadlift
Bar x 8 - 8th rep I felt a pull on my left adductor. Sharp pain, felt awful. At first I thought it was torn but then it became apparent it wasn't.
I pulled up to 220 but I wasn't really pulling worth my usual technique and was using a lot of back and not a lot of legs. I left it there. Really annoying but hopefully I'll be able to squat tomorrow with a lot of icing, stretching and rehab.
Lat pull down
50kg x 10
75kg x 10,10,10
50kg x 15
Notes
I was in a really good place before o went on holiday and it seems to have gone to s**t since I got back and then went straight to nights. The GPC British is 6 weeks away. If I can get back on track this week, if not I'll pull it which ive never done before
Another f**king problem. After watching the giants live Manchester last night, and having not been able to deadlift for nearly 3 weeks due to holiday and work, I was so pumped up to train today. Got to the gym to train and injured myself on my first set wth the bar. I persevered a bit but stopped when it became too painful
Sumo deadlift
Bar x 8 - 8th rep I felt a pull on my left adductor. Sharp pain, felt awful. At first I thought it was torn but then it became apparent it wasn't.
I pulled up to 220 but I wasn't really pulling worth my usual technique and was using a lot of back and not a lot of legs. I left it there. Really annoying but hopefully I'll be able to squat tomorrow with a lot of icing, stretching and rehab.
Lat pull down
50kg x 10
75kg x 10,10,10
50kg x 15
Notes
I was in a really good place before o went on holiday and it seems to have gone to s**t since I got back and then went straight to nights. The GPC British is 6 weeks away. If I can get back on track this week, if not I'll pull it which ive never done before
93hopkinsonr03/10/17 @ 00:16
Training 2/10/17
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
Belt on
220kg x 1
240kg x 1
Wraps on
240kg x 3
240kg x 3
Notes
I had to be really careful with my adductor after yesterday. I worked on it for hours and managed the session. The 240s were about 2 inches too high but I didn't want to go any lower and put more pressure on them. I'm quite pleased overall after how it felt last yesterday
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
Belt on
220kg x 1
240kg x 1
Wraps on
240kg x 3
240kg x 3
Notes
I had to be really careful with my adductor after yesterday. I worked on it for hours and managed the session. The 240s were about 2 inches too high but I didn't want to go any lower and put more pressure on them. I'm quite pleased overall after how it felt last yesterday
93hopkinsonr04/10/17 @ 10:56
Training 3/10/17
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
155kg x 2 f3
140kg x 2
140kg x 2
Lat pull down
10,10,10,10
AMH press
Bar x 6
Bar x 8
Bar x 10,10
Close grip bench press
Bar x 5
60kg x 5
100kg x 3
120kg x 2
Notes
The pain was evident in my shoulder from 60 today. I'm seeing the physio again before I next bench and it's always better after that. The problem is that I had the injury for 19 months before I saw the physio so it's worse than it could have been
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
155kg x 2 f3
140kg x 2
140kg x 2
Lat pull down
10,10,10,10
AMH press
Bar x 6
Bar x 8
Bar x 10,10
Close grip bench press
Bar x 5
60kg x 5
100kg x 3
120kg x 2
Notes
The pain was evident in my shoulder from 60 today. I'm seeing the physio again before I next bench and it's always better after that. The problem is that I had the injury for 19 months before I saw the physio so it's worse than it could have been
John04/10/17 @ 12:17
That there is some s**t luck hope your able to overcome this set back, everyone seems to be getting injured lately including myself.
93hopkinsonr04/10/17 @ 15:30
John said:That there is some s**t luck hope your able to overcome this set back, everyone seems to be getting injured lately including myself.
I know mate. The shoulder is partly my own fault for leaving it so long before getting it worked on professionally. At the moment after each physio session I seem to be able to bench but then by second bench session, I need physio again.
I just don't know what happened with the adductor. I'm deadlifting tonight so hopefully it's ok. If not I will have to rethink my competition schedule as I'm meant to be doing the GPC British in 5 weeks
John04/10/17 @ 15:59
93hopkinsonr said:
I know mate. The shoulder is partly my own fault for leaving it so long before getting it worked on professionally. At the moment after each physio session I seem to be able to bench but then by second bench session, I need physio again.
I just don't know what happened with the adductor. I'm deadlifting tonight so hopefully it's ok. If not I will have to rethink my competition schedule as I'm meant to be doing the GPC British in 5 weeks
I know mate. The shoulder is partly my own fault for leaving it so long before getting it worked on professionally. At the moment after each physio session I seem to be able to bench but then by second bench session, I need physio again.
I just don't know what happened with the adductor. I'm deadlifting tonight so hopefully it's ok. If not I will have to rethink my competition schedule as I'm meant to be doing the GPC British in 5 weeks
Sounds stupid me asking you this as your much more accomplish lifter than myself but do you include light upper back work with your bench, there is a video on you tube where this guy had really bad shoulders he uses a band to include upper back stuff I tried it seemed to work after a couple of sessions.
93hopkinsonr04/10/17 @ 16:20
John said:
Sounds stupid me asking you this as your much more accomplish lifter than myself but do you include light upper back work with your bench, there is a video on you tube where this guy had really bad shoulders he uses a band to include upper back stuff I tried it seemed to work after a couple of sessions.
Sounds stupid me asking you this as your much more accomplish lifter than myself but do you include light upper back work with your bench, there is a video on you tube where this guy had really bad shoulders he uses a band to include upper back stuff I tried it seemed to work after a couple of sessions.
I have been doing recently (as in last 2 weeks) but I didn't used to. I did all my back work with deadlift. I also didn't do a lot of rotator cuff work which may come as no surprise.
I do a lot of mobility work but it was mainly lower body and back with a chest stretch in there. I've added a lot of other things into it now to work on shoulders and upper back but the damage is already done. Hopefully in the next couple of months this physio can sort it out. I've been pleased with him thus far.
I have hopes of being way into the 900s one day and maybe even 1000 but I need to get my body healthy before I can progress. My physio was actually surprised how far I'd got without having any work done. I've still never had my bottom half worked on haha. We'll get to that
93hopkinsonr04/10/17 @ 21:26
Training 4/10/17
Sumo deadlift
Bar x 10
Bar 2x5
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
250kg x 1
270kg x 1 f2. It was not a fail on strength. The bar was so uneven that on the second rep at 270 one side was literally 10 inches off the floor and the other was still touching the floor.
Lat pull down
50kg x 10
60kg x 10
80kg x 5
80kg x 5
80kg x 5
Notes
The aim was 270 deadlift 2x2. Having no deadlifted for 3 weeks and then pulling my adductor on my first session back 3 days ago I'll take this. I know I keep saying it but hopefully I'll get back on track next week with the main 3 lifts. I've still hit all the weights I wanted to this week with 3 injuries but not as easily as I'd wanted. If I've learnt anything it's to not go on a holiday 7 weeks out again haha!
Sumo deadlift
Bar x 10
Bar 2x5
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
250kg x 1
270kg x 1 f2. It was not a fail on strength. The bar was so uneven that on the second rep at 270 one side was literally 10 inches off the floor and the other was still touching the floor.
Lat pull down
50kg x 10
60kg x 10
80kg x 5
80kg x 5
80kg x 5
Notes
The aim was 270 deadlift 2x2. Having no deadlifted for 3 weeks and then pulling my adductor on my first session back 3 days ago I'll take this. I know I keep saying it but hopefully I'll get back on track next week with the main 3 lifts. I've still hit all the weights I wanted to this week with 3 injuries but not as easily as I'd wanted. If I've learnt anything it's to not go on a holiday 7 weeks out again haha!
93hopkinsonr05/10/17 @ 23:31
Training 5/10/17
Front squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 3
140kg x 1 - paused
Belt on
160kg x 3 (pb3)
160kg x 2
Front squat
Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 3
140kg x 1 - paused
Belt on
160kg x 3 (pb3)
160kg x 2
JackRevans06/10/17 @ 00:01
93hopkinsonr06/10/17 @ 18:31
JackRevans said:Still getting PBs even with an injury, its not all that bad
Yeah, the adductor wasn't too bad today. Hopefully next week I can push it again. Just the shoulder now and I could maybe do a good total
93hopkinsonr09/10/17 @ 22:32
Training 9/10/17
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
220kg x 1 - paused
240kg x 2 (pb2)
Wraps on
250kg x 3
250kg x 5 (pb5)
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
220kg x 1 - paused
240kg x 2 (pb2)
Wraps on
250kg x 3
250kg x 5 (pb5)
93hopkinsonr11/10/17 @ 00:24
Training 10/10/17
Bench press
Bar x 15
Bar 2x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
160kg x 2
Larsen press
130kg x 5
130kg x 5
Lat pull down
10,10,10,5
AMH press
Bar x 5
25kg x 5
25kg x 5
Bar x 5
Notes
Shoulder still not right but slowly becoming better after 3 physio sessions. Hopefully I'll be good for 175kg in comp in 5 weeks
Bench press
Bar x 15
Bar 2x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
160kg x 2
Larsen press
130kg x 5
130kg x 5
Lat pull down
10,10,10,5
AMH press
Bar x 5
25kg x 5
25kg x 5
Bar x 5
Notes
Shoulder still not right but slowly becoming better after 3 physio sessions. Hopefully I'll be good for 175kg in comp in 5 weeks
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