Phil's journal (imaginative title pending)
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1369phil30/12/12 @ 22:29
These clips have been massively helpful, I've had a VMO that has gone to sleep for years and I've been unable to flex my left leg straight for years - this is why
After a couple of plays with this and I have full TKE and can actually flex my quad
I think this may help my squat somewhat !
I tried the last one with some knee wraps - it seemed to work - but nothing dramatically different
After a couple of plays with this and I have full TKE and can actually flex my quad
I think this may help my squat somewhat !
I tried the last one with some knee wraps - it seemed to work - but nothing dramatically different
1369phil31/12/12 @ 20:21
Seated Press no back support
Bar x 10
Bar x 10
40 x 5
50 x 4
60 x 3
70 x 2
80 x 1
82.5 x 1
67.5 x 2 (3 sets)
Chins
x 5
10 x 5
20 x 4
Incline dumbell rows
30 x 15
Bar x 10
Bar x 10
40 x 5
50 x 4
60 x 3
70 x 2
80 x 1
82.5 x 1
67.5 x 2 (3 sets)
Chins
x 5
10 x 5
20 x 4
Incline dumbell rows
30 x 15
1369phil02/01/13 @ 21:12
Squats
Bar x 12
60 x 8
60 x 8
100 x 5
120 x 3
140 x 2 (add belt)
160 x 1
175 x 1 - form not great, but not horrific - on track with this week's goals
140 x 2 (3 sets)
Ab wheel x 10
Reverse hypers 3 sets x 10
Bar x 12
60 x 8
60 x 8
100 x 5
120 x 3
140 x 2 (add belt)
160 x 1
175 x 1 - form not great, but not horrific - on track with this week's goals
140 x 2 (3 sets)
Ab wheel x 10
Reverse hypers 3 sets x 10
1369phil05/01/13 @ 10:01
Back is killing me (and has been since the morning after the last session - despite any obvious trauma)
1369phil05/01/13 @ 22:08
My lower back aids/leprosy is still there but not as severe
So onwards with benching
Close Grip Paused Bench Press
Bar x 20
60 x 5
80 x 4
100 x 3
120 x 2 (add wrist wraps)
135 x 1 (head moved up I think)
120 x 2 (3 sets)
Chins x 10 (close) and x 7 (wide)
Band flyes x 30 and band pull aparts x 20
So onwards with benching
Close Grip Paused Bench Press
Bar x 20
60 x 5
80 x 4
100 x 3
120 x 2 (add wrist wraps)
135 x 1 (head moved up I think)
120 x 2 (3 sets)
Chins x 10 (close) and x 7 (wide)
Band flyes x 30 and band pull aparts x 20
1369phil06/01/13 @ 14:51
This week ends with all the goals met 175/135/210 - although my back pain in giving me serious concern for onward progression .
Next week should be 180/140/215 - I'm not all that hopeful at this point !
Next week should be 180/140/215 - I'm not all that hopeful at this point !
1369phil08/01/13 @ 21:17
My back has been horrible the last few days - hurts to do anything, including use the clutch pedal - lower back has always been right hand side for me - this time it was on the left and loads of it was glute pain and tightening.
Came across this little gem - along with brutal hockey ball "massage" - this felt good and allowed me to train today
Squat
60 x 8
60 x 8
80 x 5
100 x 4
120 x 3
140 x 2 (add belt)
160 x 1
170 x 1 (slow and hard but unexpected considering the back issues)
Dumbell Lunges
10kg (each hand) x 10 (3 sets)
Band Leg Curls x 20 (3 sets)
Band Knee Aparts (adduction/abduction - not sure which !) x 20 (3 sets)
Came across this little gem - along with brutal hockey ball "massage" - this felt good and allowed me to train today
Squat
60 x 8
60 x 8
80 x 5
100 x 4
120 x 3
140 x 2 (add belt)
160 x 1
170 x 1 (slow and hard but unexpected considering the back issues)
Dumbell Lunges
10kg (each hand) x 10 (3 sets)
Band Leg Curls x 20 (3 sets)
Band Knee Aparts (adduction/abduction - not sure which !) x 20 (3 sets)
1369phil10/01/13 @ 20:39
Pleasing benching today
Close grip paused bench press
Bar x 20
60 x 8
60 x 8
80 x 5
100 x 3
120 x 1(add wrist wraps)
130 x 1
140 x 1 (maybe a little butt lift)
100 x 13 (2 rep PB - touch and go, no rest between reps)
Incline dumbell row
30 x 15
30 x 15
30 x 12
3 sets of band flyes x 25 and light behind the back shrugs 60 x 15
Close grip paused bench press
Bar x 20
60 x 8
60 x 8
80 x 5
100 x 3
120 x 1(add wrist wraps)
130 x 1
140 x 1 (maybe a little butt lift)
100 x 13 (2 rep PB - touch and go, no rest between reps)
Incline dumbell row
30 x 15
30 x 15
30 x 12
3 sets of band flyes x 25 and light behind the back shrugs 60 x 15
1369phil13/01/13 @ 21:56
Post Edited: 13.01.2013 @ 22:27 PM by 1369phil
Squat Bar x 10
Bar x 10
60 x 8
100 x 5
120 x 3
140 x 2(add belt)
160 x 1
170 x 1(much better than last time)
160 x 2 (tough)
Some shoulder raises(side and front with 5kg) then
Deadlift
60 x 5
100 x 5
140 x 3
180 x 1
200 x 1 (add belt - hard as hell)
220 x 1 (take belt off and voila - decent pull)
Stiff Legged Deadlift
140 x 10 (straps no belt)
Then some super light SSB lunges and SSB good mornings - and 30 curls with the bar
My back was making some disturbing clicking noises when setting up to squat - hence leaving it at 170
Deadlifts without a belt were a revelation - so much stronger
Funky_monkey15/01/13 @ 14:24
Given that your 220 pull was after squats and a tough pull, would you be willing to say there's potential for a deadlift PB in the near future? Always good to have something "click" in training (other than knees, back, shoulders etc. obviously)
1369phil15/01/13 @ 14:47
It's my weakest lift so that would be nice - I shall call the 220 a belt-less PR !
I just wish the squat would ease upwards
I just wish the squat would ease upwards
1369phil17/01/13 @ 15:53
Trained at Eddie Abbews gym - pleasing session, some of which was spent on diet advice from Eddie
Bench Press
Bar x 40
60 x 8
80 x 5
100 x 3
120 x 1(add wrist wraps)
140 x 1 (much easier than last week - might have squeezed a 2nd rep)
120 x 5
100 x 10
Seated Press
Bar x 10
40 x 5
60 x 3
80 x 1
60 x 5
Then a few sets of a tricep machine
Bench Press
Bar x 40
60 x 8
80 x 5
100 x 3
120 x 1(add wrist wraps)
140 x 1 (much easier than last week - might have squeezed a 2nd rep)
120 x 5
100 x 10
Seated Press
Bar x 10
40 x 5
60 x 3
80 x 1
60 x 5
Then a few sets of a tricep machine
Funky_monkey17/01/13 @ 22:03
Would be good to see you hit a bench PB - looks like a deadlift one is on the way. What's with the diet - weight loss, strength gain, general cleanup?
1369phil18/01/13 @ 08:21
Funky_monkey said:Would be good to see you hit a bench PB - looks like a deadlift one is on the way. What's with the diet - weight loss, strength gain, general cleanup?
I'd be delighted with 180/140/220 at the East Mids - any PBs would be lovely
The diet is for all three - having done a diet like this before, strength does seem to increase rapidly.
I have always considered that bodybuilders had drugs and great genetics to thank for their gains (dem gainz) - I'm willing to admit that they might know something about building strength, muscle and keeping a good power/strength ratio via low bodyfat - the recent massive bench video (Baz) and some very short searching on the interweb show that there are plenty of 220+ benchers amongst bodybuilders.
1369phil19/01/13 @ 20:48
Deadlifts
Bar x 10
60 x 8
100 x 5
140 x 5
180 x 3
200 x 2
Chins
x 5
x 10
x 8 (wide)
x 6
Bent over row
60 x 25
Bar x 10
60 x 8
100 x 5
140 x 5
180 x 3
200 x 2
Chins
x 5
x 10
x 8 (wide)
x 6
Bent over row
60 x 25
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