Dont call it a come back
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AdamC14/08/18 @ 13:40
deadlift 13.8.19
back and hip still giving me issues so form was a bit off but went okay got a pb
sumo stayed beltless
60x5
60x5
100x5
100x5
140x3
180x1
220x1
240x1
260x1
280x1 - pb
conventional
180 6x3
speed box squats with ssb
9x3
seated iso rows
6x10
kneeling leg curl
6x10
hammer strength lat pull downs
10x10
ssb goodmornings
3x10
hammer curls
6x10
ez bar curls 6x10
back and hip still giving me issues so form was a bit off but went okay got a pb
sumo stayed beltless
60x5
60x5
100x5
100x5
140x3
180x1
220x1
240x1
260x1
280x1 - pb
conventional
180 6x3
speed box squats with ssb
9x3
seated iso rows
6x10
kneeling leg curl
6x10
hammer strength lat pull downs
10x10
ssb goodmornings
3x10
hammer curls
6x10
ez bar curls 6x10
AdamC16/08/18 @ 12:35
bench 15.8.18
barx10
barx10
60x5
60x5
80x5
100x3
100x1
120x1
140x1
160x1
180x1
140+45kg chain
3 singles
incline db press
25x10
30x10
35x10
40x10
45x10
50x8
close grip lat pull downs
6x10
lateral raises
6x8
rear delt raises
6x8
chest supported rows
6x10
skullcrushers
6x8
bicep curls
6x10
hammer strength lat pull down machine
10x10
seated dumbell press
20x10
25x10
30x10
35x10
standing abs
6x15
tricep push downs
6x15 - straight bar
3x20 - rope
barx10
barx10
60x5
60x5
80x5
100x3
100x1
120x1
140x1
160x1
180x1
140+45kg chain
3 singles
incline db press
25x10
30x10
35x10
40x10
45x10
50x8
close grip lat pull downs
6x10
lateral raises
6x8
rear delt raises
6x8
chest supported rows
6x10
skullcrushers
6x8
bicep curls
6x10
hammer strength lat pull down machine
10x10
seated dumbell press
20x10
25x10
30x10
35x10
standing abs
6x15
tricep push downs
6x15 - straight bar
3x20 - rope
AdamC18/08/18 @ 08:45
squats 17.8.18
barx10
barx10
65x5
65x5
105x5
105x3
145x3
185x1
briefs on
185x3
225x2
245x1
265x1
285x1
305x1
325x1 - pb - bit high but was more focused on just getting used to heavy weight again
ssb box squats
112x3
152x3
192x3
232x3
232x3
speed deadlifts
180bar weight 50kg band tension
12x1
seated cable rows
6x10
seated goodmornings
5x5
left it at that as hip and lower back were hurting
barx10
barx10
65x5
65x5
105x5
105x3
145x3
185x1
briefs on
185x3
225x2
245x1
265x1
285x1
305x1
325x1 - pb - bit high but was more focused on just getting used to heavy weight again
ssb box squats
112x3
152x3
192x3
232x3
232x3
speed deadlifts
180bar weight 50kg band tension
12x1
seated cable rows
6x10
seated goodmornings
5x5
left it at that as hip and lower back were hurting
AdamC01/09/18 @ 12:12
deadlift 21/8/18
back/hip still giving me issues so just training around as much as i can
sumo raw beltless
60x5
60x5
100x3
140x3
180x1
230x1
250x1
270x1
290x1F just wasnt there
conv
220x1
220x1
220x1
220x1
220x1
220x1
iso row machine
6x10
hammer strength lat pull down
10x10
hamemr curls
6x10
kneeling leg curl
6x10
SSB goodmorning
6x10
back/hip still giving me issues so just training around as much as i can
sumo raw beltless
60x5
60x5
100x3
140x3
180x1
230x1
250x1
270x1
290x1F just wasnt there
conv
220x1
220x1
220x1
220x1
220x1
220x1
iso row machine
6x10
hammer strength lat pull down
10x10
hamemr curls
6x10
kneeling leg curl
6x10
SSB goodmorning
6x10
AdamC01/09/18 @ 12:22
bench 29.8.18
raw bench
barx10
barx10
60x5
60x5
80x5
100x3
120x1
140x1
160x1
180x1
slingshot
190x1
200x1
incline db press
25x10
30x10
35x10
40x10
45x8
50x4
lateral rises
6x8
rear delts
6x8
chest supported rows
6x10
close grip pulldowns
6x10
hammer strength pulldowns
8x10
skull crushers
8x6
bicep curls
6x10
seated db press
20x10
25x10
30x10
35x10
facepulls
4x25
tricep pushdowns straight bar
6x15
tricep pushdowns
3x20-30
raw bench
barx10
barx10
60x5
60x5
80x5
100x3
120x1
140x1
160x1
180x1
slingshot
190x1
200x1
incline db press
25x10
30x10
35x10
40x10
45x8
50x4
lateral rises
6x8
rear delts
6x8
chest supported rows
6x10
close grip pulldowns
6x10
hammer strength pulldowns
8x10
skull crushers
8x6
bicep curls
6x10
seated db press
20x10
25x10
30x10
35x10
facepulls
4x25
tricep pushdowns straight bar
6x15
tricep pushdowns
3x20-30
AdamC01/09/18 @ 12:52
Post Edited: 01.09.2018 @ 12:54 PM by AdamC
squats 31.8.18squat bar
barx5
barx5
65x5
65x5
105x5
145x3
185x2 - stopped there as biceps and forearms were hurting bad
briefs on
ssb box squats
152x3
192x3
232x3
272x1
312x1 - pb
332x1 - pb
speed deadlifts - forgot my bands so added an extra plate and did stright weight
220x1 x12
pendly rows
6x6
seated cable rows
6x10
flat db press
25x20
25x20
seated Gm
5x5
standing abs
6x15
AdamC04/09/18 @ 13:53
deadlift 3.9.18
back and hip/glute have eased off a bit now still not 100% but improved
sumo raw beltless
60x5
60x5
100x3
100x3
140x3
180x1
220x1
260x1
290x1-pb
conv beltless double overhand
140 5x5
speed box squats
SSB bar with chains
9x3
iso row back rows
6x10
kneeling leg curkl
6x10
ssb goodmornings
4x10
hammer curls 6x10
barbell curls - straight bar trying to force some rotation back into my arms
6x10
back raises
6x10
lat pulldowns
10x10
shrugs
6x10
back and hip/glute have eased off a bit now still not 100% but improved
sumo raw beltless
60x5
60x5
100x3
100x3
140x3
180x1
220x1
260x1
290x1-pb
conv beltless double overhand
140 5x5
speed box squats
SSB bar with chains
9x3
iso row back rows
6x10
kneeling leg curkl
6x10
ssb goodmornings
4x10
hammer curls 6x10
barbell curls - straight bar trying to force some rotation back into my arms
6x10
back raises
6x10
lat pulldowns
10x10
shrugs
6x10
AdamC06/09/18 @ 15:31
bench 6.9.18
barx10
barx10
60x5
60x5
80x5
100x3
100x1
120x1
140x1
160x1
180x1
CGBP - havent done these in over ayear
100x6
100x6
120x6
120x6
140x3
150x3
incline db press
25x10
30x10
35x10
40x10
45x8
50x5
lateral raise
6x8
rear delts
6x8
close grip pull downs
6x10
wide grip pull downs
6x10
chest supported rows
2platex10
2platex10
3platex10
3platex10
4platex10
5platex8
skull crushers
6x6
strict press
60x10
60x10
60x10
60x10
60x10
face pulls
5x20
tricep push downs
8x15
rope pushdowns
3x30
standing abs
6x15
barx10
barx10
60x5
60x5
80x5
100x3
100x1
120x1
140x1
160x1
180x1
CGBP - havent done these in over ayear
100x6
100x6
120x6
120x6
140x3
150x3
incline db press
25x10
30x10
35x10
40x10
45x8
50x5
lateral raise
6x8
rear delts
6x8
close grip pull downs
6x10
wide grip pull downs
6x10
chest supported rows
2platex10
2platex10
3platex10
3platex10
4platex10
5platex8
skull crushers
6x6
strict press
60x10
60x10
60x10
60x10
60x10
face pulls
5x20
tricep push downs
8x15
rope pushdowns
3x30
standing abs
6x15
AdamC13/09/18 @ 10:46
squats 7.9.18
ssb bar
barx5
barx5
72x5
112x5
152x5
192x3
212x1
briefs on switched to box squats
192x3
212x3
252x2
292x1
312x1
332x1
352x1F - sat back too much, lost my line and couldnt recover it
speed deadlifts
180 plus 50kg band tension
9x1
seated good mornings
6x6
pendlay rows
6x6
seated cable rows
6x10
standing abs
6x15
ssb bar
barx5
barx5
72x5
112x5
152x5
192x3
212x1
briefs on switched to box squats
192x3
212x3
252x2
292x1
312x1
332x1
352x1F - sat back too much, lost my line and couldnt recover it
speed deadlifts
180 plus 50kg band tension
9x1
seated good mornings
6x6
pendlay rows
6x6
seated cable rows
6x10
standing abs
6x15
AdamC13/09/18 @ 10:52
deadlifts 10.9.18
got stuck having to use the bent TPB it kept twisting in my hands causing my hips to twist, made every thing feel hard and hips were hurting pretty bad
60x5
60x5
100x5
100x5
140x3
180x1
220x1
260x1
300x1F - hips were f**ked by that point couldnt get into a good position and had littler energy left
conv
180 6x3
speed squats with chain - wasnt as fast as usual due to hips
9x3
iso row 6x10
bent over row 6x6
hammer strength high row machine
6x10
hammer curls
6x10
back raises 6x10
standing abs 6x15
got stuck having to use the bent TPB it kept twisting in my hands causing my hips to twist, made every thing feel hard and hips were hurting pretty bad
60x5
60x5
100x5
100x5
140x3
180x1
220x1
260x1
300x1F - hips were f**ked by that point couldnt get into a good position and had littler energy left
conv
180 6x3
speed squats with chain - wasnt as fast as usual due to hips
9x3
iso row 6x10
bent over row 6x6
hammer strength high row machine
6x10
hammer curls
6x10
back raises 6x10
standing abs 6x15
AdamC13/09/18 @ 11:11
bench 12.9.18
upper backs really tight couldnt get a very good set up, seem to have stalled around 180kg for the last couple weeks
barx10
barx10
60x5
60x5
80x5
100x3
120x1
140x1
160x1
180x1
cgbp
100x6
100x6
120x6
120x6
140x3
150x3
160x1 - pb
incline db press
25x10
30x10
35x10
40x10
45x10
50x6
close grip pull downs
6x10
wide grip pull downs
3x10
chest supported rows
2plates x10
2platesx10
3platesx10
3platesx10
4platesx10
5platesx6
strict press
60kg 6x10
seated oh tricep extension
6x8
jmpress always struggled to get these to feel right added them back in light to try get the form correct
6x10
lateral rise 6x8
rear delt machine
6x10
tricep push down with bar
8x15
rope pushdowns
3x30
upper backs really tight couldnt get a very good set up, seem to have stalled around 180kg for the last couple weeks
barx10
barx10
60x5
60x5
80x5
100x3
120x1
140x1
160x1
180x1
cgbp
100x6
100x6
120x6
120x6
140x3
150x3
160x1 - pb
incline db press
25x10
30x10
35x10
40x10
45x10
50x6
close grip pull downs
6x10
wide grip pull downs
3x10
chest supported rows
2plates x10
2platesx10
3platesx10
3platesx10
4platesx10
5platesx6
strict press
60kg 6x10
seated oh tricep extension
6x8
jmpress always struggled to get these to feel right added them back in light to try get the form correct
6x10
lateral rise 6x8
rear delt machine
6x10
tricep push down with bar
8x15
rope pushdowns
3x30