Rising Out of Mediocrity

*hip traction
*pipe rolling
*OH squats
*dislocates
*hip stretches


Squat
barx10
80x10
130x3
briefs
180x3
230x1
suit bottoms
280x1
straps up
300x1

*stopped due to lower back pain.

Hypers
3x15

Notes: The 300 was very easy but its set my back off something bad. This pain has been lingering for at least 3 weeks now though it only flares up badly when I squat.

*leg ext
*leg press
*leg curls

Conv Deadlift
70x10
120x5
170x3
200x3
200+60kg chain x3 (x5)

Rack Pulls
top of knee cap, DOH w/ straps
300x3
320x3
320x3

Leg Ext
3x15

Leg Curls / Kneeling Pulldown Abs
3x15 / 3x15

Notes: Things are starting to move and feel better.

*30 mins WU/stretch inc shoulder & hip traction

Bench
Barx30
70x10
100x3
120x3
140x3
sling shot
170x1
shirt
200x2 - 3b
230x2 - 2b
250x2 - 2b
270x1 - 2b
290x1 - 3b
245x3 - 3b

Floor Press
Bar+60kg chains x10
70+60kg chains x6
110+60kg chains x3 (x3)

Notes: Fruited out of the double on last 2 board set but that aside it was a decent session. Again, things are moving the better than they have done in weeks. Not great but better.

Your benching is looking strong mate!

Remember plenty of time to get it sorted by UK Open You'll def press more than 260 - what did you get at bodypower?

Thanks mate. Yeah plenty of time ha ha! I only hit my opener of 250 at BP and missed 272.5 about 3/4 way up. I hit 260 at Folkestone in April but I blew something in my left pec while doing it and it hasnt been right since. I end up failing on my right side because I am sub-conciously relying on it the most. It often goes during bench traning and I am left with a solid lump right at the clavicle. Has been ok these past two weeks so fingers crossed.

30 min WU / Hip Mobility / Shoulder Traction

Parallel Box Squat
Barx10
80x10
130x5
briefs
180x2
180+60kg chain x2
230+60kg chain x2 (x4)
suit bottoms
260+60kg chain x1
280+60kg chain x1

Hypers
3x15

Notes: Still struggling with lower back trouble.

*hip mobilty
*pvc pipe rolling hips / IT bands
*shoulder traction
*dislocates

CGBP
Barx30
60x10
100x5
120x3
140x3
sling shot
160x3
170x3

Ghetto TBar Rows
+45kgx10
+75kgx10
+90kgx10
+100kgx8

HS Low Rows
100kgx10 (x4)

BB Shrugs / Rope Uprows
150x20 / 20x15
2 rounds

Rear Delt Cables
3x15 each side

Notes: Elbow pain creeping back. Usually happens around this time out from comp. Although unwelcome, I know everything is normal lol.

*hip mobility
*static stretching

Conv Deadlift
60x10
110x5
160x3
suit bottoms
210x2
straps up
240x1
262.5x2

Speed Pulls
200x3 (x3)

SLDL - 2'' Deficit
180x5 (x3)

Power Shrugs
180x5 (x3)

Arched Back GM's
60x5 (x3)

Lat Pulldowns / Leg Ext
3x8 / 3x15

Notes: Easy top set and every thing else moved well.

*shoulder mobilty
*hip mobility
*band stretches
*pvc pipe rolling

Bench
Barx30
70x10
100x3
120x1
150x1
shirt
200x2 - 3b
230x1 - 2b
250x1 - 1b
270xnot quite - 1b
270xsame - 1b
230x3 - 1b

Floor Press
Bar+60kg chains x10
70+60kg chains x5
115+60kg chains x3 (x3)

Notes: Tough session. Everything went well until I couldnt get my right arm locked under 270. Same thing both times. Literally just needed to get my my elbow turned but nothing was happening. Very frustrating.

*hip mobilty
*foam rolling hips/upper back
*shoulder traction
*dislocates

Seated DB Shoulder Press
22sx10
34sx10
40sx6
44sx6
48sx6

DB Rows
5x10 each side

VBar Lat Pulldowns
5x10

BB Shrugs
150x20 x2

Rear Delt Cables / DB Side Laterals
3x10 each

BB Curls / Cable Preacher Curls
3x10 / 3x15

Notes:

*hip mobilty
*hip traction
*static stretching
*dislocates
*pvc rolling

Squat
Barx10
80x10
130x3
briefs
180x2
230x1
suit bottoms
280x1
straps up & wraps
310x1
330x1

Conv Deadlift
70x3
120x3
170x3
220x2
straps up
280x1
280x1 < opener

Notes: Squats felt good. Deadlift felt s**tty. For some reason my grip was terrible. I noticed something was wrong as I was getting mega cramps in my hands when wrapping my knees. Weird. Friday will be lower accessory day.

If you're anything like I am you'll get in comp what you just miss the week before in training

Looks solid though mate - I expect big things from you in Folkestone! We may end up in the same class....

.....