Future fat bastard training

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

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

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

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

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

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

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

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!

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

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

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)

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